Supplement dosing:
Abliderate Advanced and Smolder following the morning shower. Most days this will be it for topicals. Abliderate Advanced spine to spine coverage. Smolder over the core and chest areas. On days when my girlfriend isn’t staying over I may apply Smolder after my post football practice shower.
Recourse will be dosed at 2 caps, 3 times a day, every day.
GlycoMyx will only be used on carb up days and as a pre-workout on average carb days at half a scoop. Full scoop on carb up days both pre and post and as needed for extra carbs.
Other supplements: “Staples” include whey protein, fish oil, multivitamin, fiber, vitamin D, mixed carotenoids.
The diet:
Ultimate Diet 2.0 by Lyle McDonald.
Wednesday and Thursday- Low calorie/low carb. Calories will be in the 1400-1600 range (roughly half of maintenance). Carbs will be under 50 grams on these days.
Friday- Low calorie/low carb. Might potentially bump the calories up to around 1800 to hit higher protein requirements, but still very low carb.
Saturday and Sunday: Carb up. Cheat meals galore, tons of carbs, tons of calories. Will not “track” these days other than trying to hit carb targets and protein targets.
Monday and Tuesday: Average carb, average calories. Slightly below maintenance calories on these days. Around 100 grams of carbs.
The workout:
Depletion workouts on Wednesday and Thursday. Friday is a day off. Saturday is a tension workout and the start of carb up. Monday is the “power” workout day. I could potentially add some cardio or extra work on Sunday as Monday I typically am coaching a football game. Friday will be off for varsity football games.
I’m hoping for a transformation, one of those things where you can’t believe the difference 6-8 weeks made in pictures. Essentially I used to be ripped for my size, then became skinny fat, and I’d like to head back towards ripped!