Body transformation, the Eazy way

[tommyguns2]

Very nice work! You look awesome man! Very motivating for me.

 

[tommyguns2]

GF might be able to do a better job describing why anyone care about insulin sensitivity, but here's my general read on it.

Insulin sensitivity refers to how effectively your body responds to insulin. Insulin (not trying to patronize, but I don't want to assume you already know), is the hormone that helps shuttle glucose (and nutrients) into cells from the bloodstream.

If you have a fasted blood glucose reading that is high, that means that you appear to have insulin resistance, where the insulin is not effectively shuttling the glucose out of the bloodstream and into your cells for fuel (or into adipose tissue for storage if you're body isn't calling for energy to burn).

In general when insulin sensitivity is high (your body sees glucose levels in your blood that are high and releases insulin in response), glucose and amino acids are more efficiently delivered to your cells. These nutrients are used for protein synthesis, muscle repair, etc. Insulin is also said to prevent muscle breakdown (anti-catabolic), yet I'm not sure I fully understand what's happening there.

Good insulin sensitivity is also said to improve nutrient partitioning, i.e., it helps direct nutrients towards muscle rather than fat storage. I'm not sure I fully understand this. If you body is calling for the nutrients due to work having been performed, or being performed, the insulin shuttles the glucose for work (mitochondria uses the glucose to generate ATP). But if your body does need it at that moment, then it's my understanding that insulin isn't "smart", it's going to transport, and at that moment, glucose is transported to adipose tissue (fat) for storage and later use.

 

[eazy]

Very nice work! You look awesome man!

Thank you

 

[genetic freak]

Essentially, yes. It can be that simple, but in some instances it isn't.

Typically, higher fasted glucose levels mean your pancreas is not producing enough insulin to remove the glucose from your blood and place it where it needs to be, inside the cell. Does this mean you are insulin resistance, not necessarily. Some people experience the dawn effect where they tend to run higher fasted glucose levels in the morning.

You can test your prandial glucose levels. 60 minutes after eating you should peak. If you are getting readings much over 140 mg/dl you could be eating too much or you may be experiencing insulin resistance. You should definitely be under 140 mg/dl after 2 hours. Some tips to help with this is go for a 10 minute walk after your meal.

You can look at A1C levels, which provide you a trend of where your glucose levels have been over the last 3 months. A score of 5.7 is considered normal, but if you have reached 5.7 you likely have already experienced insulin resistance. I want clients under 5.3 and under 5.0 is ideal.

Cardio and a solid nutrition plan will be your best friends. I do cardio 365 days a year. It doesn't matter whether I am in a growth phase or contest prep, cardio is a must. A lot of people blame carbs for insulin resistance and they will wreck havoc if over consumed, but saturated fat will do a lot more damage, quickly to insulin resistance. Any binge eats while on a cut, like having a free day and going to town on food high in saturated fat almost guarantees visceral fat storage and your pancreas will get some of it. My high days or super low fat and high carbs.

 

[genetic freak]

One way to look at insulin resistance. Look at the cell as being a cup and glucose, nutrients, amino acids, etc... are liquid. The cup can only hold so much liquid before it spills over. If you keep pour water in the cup once its full the water just floods the area, which is why blood glucose levels are high. Once it spills over, you have to clean up the mess. If you would only fill it to where it is nearly full then empty it out or pour a little bit out at time, it never spills over and you never have the mess. Fasted glucose levels in the 70-90's usually mean you can keep filling. Once they are in the 100's (unless you experience the dawn effect) you have spilled over.

Carb cycling is like pouring out a little at a time. This is where you take your carbs or calories lower on non-training days.

A full on cut is like emptying the cup.

 

[eazy]

5/16/2025___LOWER A

front squat 380x1 *re-rack problem*, 240x10, 200x10, 150x16
rdl 225x15, 185x20
leg extension 70x20,20
leg curl 70x20,20
calves 20,20

meal 1 - 89g oats, 64g whey, 8g olive oil
meal 2 - 89g oats, 64g whey, 8g olive oil
meal 3 - 475g egg whites, 75g rice, 200g sauerkraut, 8g olive oil
meal 4 - 162g chicken, 75g rice, 200g sauerkraut, 8g olive oil
meal 5 - 162g chicken, 75g rice, 200g sauerkraut, 8g olive oil
meal 6 - 64g whey, 16g olive oil

macros: P 300, C 300, F 56
steps: 10,600
cardio: 35 MIN -- HR 110
sleep: 5
bw: 223.2
bp: 109/46 -- 83
bg_fstd--bg_fed: 74--88

https://imgur.com/mwSiL3i

5/16/2025 @ 223.2

 

[eazy]

 

[eazy]

5/17/2025___UPPER B

incline bench 170x9, 150x8
close neutral grip t-bar row 165x18, 145x23
chest supported db row 113x9, 90x13
neutral grip shoulder press 140x7, 120x13
cable side lateral raise 15x20,20
single arm cable pushdowns 25x20, 20x20
preacher curl 100x20,20
standing cable crunch 60x20,20

meal 1 - 89g oats, 64g whey, 8g olive oil
meal 2 - 89g oats, 64g whey, 8g olive oil
meal 3 - 162g chicken, 75g rice, 200g sauerkraut, 8g olive oil
meal 4 - 162g chicken, 75g rice, 200g sauerkraut, 8g olive oil
meal 5 - 162g chicken, 75g rice, 200g sauerkraut, 8g olive oil
meal 6 - 64g whey, 16g olive oil

macros: P 300, C 300, F 56
steps: 7735
cardio: 35 MIN -- HR 92
sleep: 6.5
bw: 222.8
bp: 106/55 -- 80
bg_fstd--bg_fed: 73--83

 

[eazy]

5/18/2025___LOWER B

trapbar deadlift 520x7, 430x9
leg press 500x20,20
walking db lunge 50x15,15
standing leg curl 70x20,20
calves 20,20

meal 1 - 89g oats, 64g whey, 8g olive oil
meal 2 - 89g oats, 64g whey, 8g olive oil
meal 3 - 162g chicken, 75g rice, 200g sauerkraut, 8g olive oil
meal 4 - 162g chicken, 75g rice, 200g sauerkraut, 8g olive oil
meal 5 - 195g krusteaz pancake mix, 453g thigh, 90g rice, 567g pineapple chunks, 75g onion, 160g green pepper, 350g la choy sweet and sour sauce, 40g macadamia nuts
meal 6 - 64g whey, 16g olive oil

macros: P 334, C 698, F 118
steps: 8814
cardio: 35 MIN -- HR 98
sleep: 5
bw: 225
bp: 120/70 -- 82
bg_fstd--bg_fed: 79--66

 

[eazy]

5/19/2025___REST

meal 1 - 64g whey, 16g olive oil
meal 2 - 162g chicken, 62g rice, 200g sauerkraut, 8g olive oil
meal 3 - 162g chicken, 62g rice, 200g sauerkraut, 8g olive oil
meal 4 - 162g chicken, 62g rice, 200g sauerkraut, 8g olive oil
meal 5 - 162g chicken, 56g rice, 200g sauerkraut, 8g olive oil
meal 6 - 64g whey, 16g olive oil

macros: P 300, C 245, F 64
steps: 11,409
cardio: 35 MIN -- HR 90
sleep: 4
bw: 226.8
bp: 110/57 -- 78
bg_fstd--bg_fed: 79--75

 

[eazy]

5/20/2025___UPPER A

ss flat bench 320x1, 255x11, 230x14
underhand bb rows 350x4, 315x5, 250x7, 225x10
wide grip seated rows midback 115x15, 95x20
neutral grip db shoulder press 60x12,9
db lateral raises 28x20,20
ez bar french press 60x10,10
alternating db bicep curls 38x10, 28x15
standing cable crunch 20,20

meal 1 - 89g oats, 64g whey, 8g olive oil
meal 2 - 89g oats, 64g whey, 8g olive oil
meal 3 - 475g egg whites, 75g rice, 200g sauerkraut, 8g olive oil
meal 4 - 162g chicken, 75g rice, 200g sauerkraut, 8g olive oil
meal 5 - 162g chicken, 75g rice, 200g sauerkraut, 8g olive oil
meal 6 - 64g whey, 16g olive oil

macros: P 300, C 300, F 56
steps: 7442
cardio: 35 MIN -- HR 92
sleep: 4
bw: 228.6
bp: 112/53 -- 80
bg_fstd--bg_fed: 83--79

 

[eazy]

5/21/2025___REST

meal 1 - 64g whey, 16g olive oil
meal 2 - 162g chicken, 62g rice, 200g sauerkraut, 8g olive oil
meal 3 - 162g chicken, 62g rice, 200g sauerkraut, 8g olive oil
meal 4 - 162g chicken, 62g rice, 200g sauerkraut, 8g olive oil
meal 5 - 162g chicken, 56g rice, 200g sauerkraut, 8g olive oil
meal 6 - 64g whey, 16g olive oil

macros: P 300, C 245, F 64
steps: 7514
cardio: 35 MIN -- HR 97
sleep: 9
bw: 225.6
bp: 115/62 -- 73
bg_fstd--bg_fed: 67--86