Goinhards beta K journal.

[goinhard]

Bit of background

height 177cm

dry weight 79kg

midday weight 81kg

bodyfat est 13-14% (although these can be grossly innacurrate)

Currently on a low carb approx 2000 calorie diet 50p/25c/25f.

No drinking, no cheating.

NOTE: did run the velocity diet for two weeks in which i lost 8kg mostly water and glycogen stores but decided to stop early due to many flat members and friends getting colds. With such a low vegetable intake i was worried i may be susceptible, therefore i am now running a standard program.

Not doing any cardio at the moment as i do alot of walking being a tightarse student and all, and the weight is falling off.

have switched from my primarily strength program to a shorter rest period lactic acid buildup fatloss program meaning im sure my strength has suffered for now.

Am currently taking 15gm fish oil, 8-10 gram bcaa, 5gm creapure creatine mono and now beta k.

DOSING: 4 beta k capsules 20 mins pre workout with half cup oats and half cup frozen berries (also unsweetened cocoa and splenda) as well as 4 bcaa's. Then 4 more capsules 20 mins postworkout with another of the same carb feeds and 4 more bcaa's. ( have intra workout shake while at gym consisting of two scoops fonterra unflavoured wpc and water)

[Hennie]

Good luck and thanks for all the info, hope the Betal Alanine help with the Lactic Acid.

[SoaringSwine]

You still keeping up the powerlifting?

[goinhard]

You still keeping up the powerlifting?

Up until recently yes but i feel the change in program and possibly the reduction in calories has affected my strength somewhat. Im hoping to finish cutting in time so i can long term bulk and regain my strength for the dec powerhouse comp either that or come in light as fook heheh.

In other news had a shit sleep, sinuses are wasted but its easing off this morning, should be mint by 2moro/thurs. Just eat more whey.

Took the beta k yesterday, noticed none of the tingling associated with beta alanine, took with carbohydrate sources. Have read that it takes a while to boost carnosine.

Would have made a good test today being squats but due to my condition ill have to skip today.

[goinhard]

78kg this morning dry.

Am pretty much over my cold but will wait till monday to hit gym. Upped my bcaa and fish oil dosages the last few days. Have been taking the beta k throughout in order to raise carnosine levels, will hopefully see a result when i hit the gym, definately no ill side effects.

[poos_n_wees]

NOTE: did run the velocity diet for two weeks in which i lost 8kg mostly water and glycogen stores but decided to stop early due to many flat members and friends getting colds. With such a low vegetable intake i was worried i may be susceptible, therefore i am now running a standard program.

Holy CRAP - 8kgs in 2 weeks! Did you do measure skinfolds before and after too? There was another member here who did the velocity diet for about a month iirc... logged it all in a journal on this site somewhere :nod: Did great.. not sure what happened when he got off the diet though..

have switched from my primarily strength program to a shorter rest period lactic acid buildup fatloss program meaning im sure my strength has suffered for now.

Sounds like fun :grin:

I tried these a while ago and this is prolly a bit random :oops:... but did you notice any random tingling/flushing sensations in your face when you started taking Beta K? How many mgs are you taking/day?

[goinhard]

Sorry poos no skinfolds but i did move two holes on my belt in those two weeks, measuring that its just under 5cm. With drinking only shakes your never bloated or even mostly full so you feel skinnier anyway haha.

I was expecting to feel the tingling associated with beta alanine but havent so far, am taking 3000mg split into two doses.

Yeah the shorter rest periods are a bit more interesting than the 3 minutes or so i was taking previously but the pumps im getting are amazing.

[goinhard]

Dry weight: 77kg.

First day back, going to be bench, chins and some assistance work.

Had planned to go 80x5x5 explosively, once warmed up, as the main event on bench, will see how we go.

For wide grip chinups this week is supposed to be

10x10x9x9x8x7x7.

Going stim up, take my beta k and hope for the best.

[goinhard]

Got my bench easily, easier than last week when i wasnt sick, only difference is the beta k.

60kgx2 sets 10

70kgx2x10

80kgx5x5

60kgx2x20

got the chins but they left me pretty rooted

37kg curls 2x8

20kg curls 1x 21's

41kg dumbell shrugs (high as they go).

130 reps bench no plates.

So, ive managed to improve on last week while still recovering from being sick and loosing a kg, i think the beta k is doing its work.

[Hennie]

Thanks for all the feedback, looking positive

[goinhard]

Pretty shit workout.

squats

60x10

70x10

80x10

90x5

100x4

100x3

100x3

80x 2 sets 10

feeling pretty weak on squats, before dieting they were much easier.

military press

40x2x10

45x5

45x5

45x2 ( sharp pain in collarbone at this point, so stopped)

tricep pushdowns

23 with whatever the crappy machines max is

had lat raises left but decided not to do them on account of collarbone.

the squats had less burn at reps 8 onwards at 80kg than i was expecting, likely the beta k due to me being weaker on squats overall.

[poos_n_wees]

What's your squat PB goinhard? My squats tend to suffer a bit when dieting too :?

Bummer about the collarbone.. old injury ?

[goinhard]

As for squat i got a 125kg past parallel before dieting, not that great but better than i have now. Dont remember any collarbone injuries, probably slept in a strange position the night before.

Wednesday - stiff leg deads.

100x10

120x2 sets 5

130x5

130x3

130x2

this wasnt so great, back was good but grip was very slippery and couldnt hold the weight, need to get some powder or something.

Thursday- 60 second rest periods between sets.

explosive bench 8 sets.

60x10

70x10

80x6 sets 6

Wide grip chins: 10,10,9,8,7,7,6 not bad, no burn near end of set but also no additional reps haha.

bicep curls 37kg x10, 27kgx12 20kgx21 (10 second rests)

100 bench reps empty bench bar.

Still weighing in 77kg dry.

[goinhard]

Squats today

bar-20

60kg-2setsx10

70kgx10

80kgx10

80x7

Drained as now.

Military press

40x2sets10

45x2sets 5

50x4

45x2sets 5

Front and side Lat raises

13kgx 14reps each arm

13kgx 13

13x12

13x12

then 23 reps with 20kg bar military press.

Cant say i can tell much of difference today, potentially less burn on the squats but i was drained early due to low carbs, certainly no strength increases.

[goinhard]

Saturday carb up refeed before relaunch of a velocity type diet, may change to a cyclical ketogenic at a later date.

approx 450gm carbs the majority in the form of wholemeal pizza bases and kidney beans as part of my mexican pizzas.

70gm fat and 220gm protein.

about 3300 calories.

The increase in energy is just amazing over what ive been, im bouncing off the walls, hopefully retain some of this for my monday gym session.

[goinhard]

Pretty sweet workout today

explosive bench

60x10

70x10

80x5

82.5x4 sets 5

100reps empty bar at end of workout

Wide grip chins

10x10x10x9x9x8

barbell curls

37kg

27kg

22kgx 3 sets

cant remember how many reps, was keeping strict form.

Everything was easier, would have to place most credit with the carb up though. Will see as we get closer to the end of the beta k how im doing.

[poos_n_wees]

approx 450gm carbs the majority in the form of wholemeal pizza bases and kidney beans as part of my mexican pizzas.

70gm fat and 220gm protein.

about 3300 calories.

The increase in energy is just amazing over what ive been, im bouncing off the walls, hopefully retain some of this for my monday gym session.

NICE!

The last refeed I had was ~800g carbs. I felt like that huge marshmellow man from Ghostbusters.. it was awesome LOL.

Workout looked intense! Great work with the chins :twisted:

[goinhard]

mmm carb ups....... I spread mine over like 8 meals so i was never too bad. Put on nearly 2kg the next day from glycogen and water but thats mostly gone now.

Squats

60x10

75x10

80x3 sets 5

100x4

have decided to go frequency over volume and will likely squat/dead again 2moro.

Deadlifts

100x8

120x2sets 5

130x2 sets 5

military press

40x10

45x5

50x3 sets 5

tricep pulldowns on crap machines max, 18reps.

lat raises

13kgx13 each arm

11kg by 12 each arm

military press

27kg for 16 reps

bench 100 reps empty bar.

not a bad workout.

[goinhard]

Thursday

explosive bench

60x10

70x10

80x5

85x3 sets 5

85x 5 normal speed

Chins

10x10x10x10x9x9

left it at that.

Progressing every week while loosing bodyfat but really only gaining back strength i had a couple of months ago.

[goinhard]

Friday

Squats, deadlifts, military press, lat raises.

Monday

Bench work sets 85x5x5 ,

chins (10x10x10x10x9) improving

curls - cant remember

Tuesday

Squats 60x2 sets 10

70x10

80x10

90x5

100x5

Deadlifts

100x10, 45 seconds break between sets, 4 sets

Military press

cleaning off the floor, 50kg 5sets 5

Lat raises

13kg DB 14 each arm, 13, 13, 12

Shrugs

41kg DB's 17 reps, 13 reps.

Cant say Im noticing much of a difference anymore from the beta k, I think its more the creatine and the carb loads that are continuing my progress.

[goinhard]

Thursday - carb loading in the pm, Dual workouts.

Bench - normal speed

60x10

70x10

80x5

80x10

90x5

95x4

Wide grip pullups 10x10x10x10x10

PM

Bench

60x10

80x2 sets 10

80x8, 80x7, 80x6

Wide grip pullups 10x10x10

Curls and lat raises

FRIDAY

900 grams carbs from food sources. Massively full . 300 grams protein and 75grams fat.

SATURDAY

Total destruction in under an hour, gained 4.5 kilos since thurs. Feeling great.

Squats

60x10, 70x10, 80x10, 90x5, 100x5, 105x5, 110x4 stoked.

Deadlifts- concentrating on form 100x 5 sets 10, slow n steady.

Wide grip pullups - 10x10x10

Bench, 80x2 sets 10, 80x8, 80x2 sets 7

Bicep curls and lat raises.

Feeling pretty mint now, pumped as hell.

[goinhard]

And thats me at the end of my Beta K, I would like to thank Hennie for giving me the chance to trial run it.

Conclusions

I ran this with creatine so its really only the beta alanine i am evaluating. I didnt notice any effects immediately upon taking the supplement in terms of the tingles or any other noticeable effects.

However after the initial loss of strength from depleted glycogen i stalled in strength and maintained that level for 2 weeks. On the second week of taking beta k and with no other factors apart from possible placebo effect i was able to increase reps slightly on my 3 most reliable lifts.

The additional strength increases later on came mostly from carb cycling.

In summary, would i buy this again? Not while i have creatine on hand.

BUT if i was interested in kre alkalyn i would most definately pay the extra for the BETA K.

Thanks.

[Old Bull]

Hey GH,

Followed your journal good summary, your non interest in Kry Alkalyn any reason or is it costs?

[goinhard]

Ive read around and tryed it for a month but honestly cant tell the difference between that and creapure creatine monohydrate. Also i buy it 1.2kg at a time from reactive for 80ish or thereabouts, in 4 300gram containers. I just make sure to have my mono with a carb/protein meal post workout meal and consume it straight away as a shot in a small glass of water to avoid breakdown to creatinine and its been great.

[poos_n_wees]

Nice summary :nod: I found the Beta K gave me increased endurance too. Can't remember why I stopped taking it though.. :think:

And it seems like you're finishing your journal just as your strength is climbing back up! Some impressive numbers you're hitting there

Are you gonna continue with the journalling?