I've been a member of AM for 2.5 years and for those who know me, they know my diet, training, and supplementation efforts have come a long way. I want to use this unsponsored log as a tool for myself and anyone else to follow along as I put the knowledge and advice of others to work for my own BB efforts.
I feel as though I have learned a lot over the last 2.5 years and am ready to take the next step in strength and physique and really get things rolling. This is my hobby and passion, and I'm happy to share the journey with the AM community.
I am currently on a planned off week and will be returning the gym Monday 1/6.
I will not be tracking macros. It's a personal choice and I know that diet is THE most important aspect when it comes to physique manipulation/goals/BF% etc. I will make note of it from time to time in the log, but this is more for training and supps. I do keep track of my daily intake in my head. I make every effort to get at least bodyweight x gram of protein and know it has to be more for substantial growth. I also aim for 200-300g carbs most days (one-2 days max will be lower and never below 100g) and 40-80g fat (depending on total carbs for day---more carbs/=less fat)
current diet
Currently following high carb, high protein, moderate fat. I've tried everything from no carb to low carb to high fat (always high protein) and found for my body type that high carbs (low sugar) and moderate fat works best for me. I do IF, and I train fasted with aminos and pre workouts.
current training
As mentioned, I am currently off this week. My previous 3 months of training was 5/3/1 base with accessory work in the 8-12 rep range focusing on creating a V taper (wide back/shoulders/tiny waist). I lifted 5 days a week with mostly HIIT, some LISS and fair amount of prowler work for cardio 2-4 days a week as needed. I hit each muscle twice a week with exception of chest and legs (these grow the fastest and easiest for me).
My training for the first mont of this log will be a GVT Strength program. Rather than typical 10x10 in GVT, this program starts at 10x5 for main lifts. The progression is:
Week1: 10x5 of 10RM
Week 2: 10x4 +6-7%
So on 10x3 +3-4%
10x5 with your 10x4 weight
10x4 with your 10x3 weight
10x3 with a new, highest weight
I however will be cutting the program to 4 total weeks (due to recovery issues which I will not get into In this log) but I cannot train hard for more than 4-5 weeks without a deload or complete week off. I pushed myself very hard and struggled with anorexia at age 16-18 (I am now 25) my body cannot handle prolonged stress of weight training and cardio without a break.
So my program will be
10x5 of 10RM
10x4 +6-7%
10x3 +3-4%
10x10 for shock/variation
Off week
Assistance work will be kept to 1-3 sets of moderate reps and weight and will be used to keep balance In the physique and muscles/movements trained. I will always be pushing to add weight to assistance work.
I used the program at this time last year and saw great increase in strength in the 3-6 rep range, muscle became very full and dense, and body comp improved nicely, gaining 4 pounds and at least maintaining, if not losing slight bf%. I made a few changes from my run last year, so I'm excited to implement them and have even more success!
The full routine will be posted in another post
supplementation
I achieved great results with my first ever EC run and am sad that it is coming to an end. I am tapering down from 50mg E (not reducing my caffeine Intake) and will be entirely off EC as of Jan 13. I will take a 3 week break and then start YC stack which will be part of this log. In the meanwhile, my supplementation will be geared towards strength, recovery, lean mass, and maintaining/lowering bf% while coming off EC. I hope to not add any bf, but expect some increased water weight, perhaps to soften up a bit. It's ok, it's winter in CT. But I will not be slacking training or diet so. Rebound should be kept to minimum.
Full supplements will be listed in another post
I think that about sums up the Intro. Thanks for following! Happy New Year.
I feel as though I have learned a lot over the last 2.5 years and am ready to take the next step in strength and physique and really get things rolling. This is my hobby and passion, and I'm happy to share the journey with the AM community.
I am currently on a planned off week and will be returning the gym Monday 1/6.
I will not be tracking macros. It's a personal choice and I know that diet is THE most important aspect when it comes to physique manipulation/goals/BF% etc. I will make note of it from time to time in the log, but this is more for training and supps. I do keep track of my daily intake in my head. I make every effort to get at least bodyweight x gram of protein and know it has to be more for substantial growth. I also aim for 200-300g carbs most days (one-2 days max will be lower and never below 100g) and 40-80g fat (depending on total carbs for day---more carbs/=less fat)
current diet
Currently following high carb, high protein, moderate fat. I've tried everything from no carb to low carb to high fat (always high protein) and found for my body type that high carbs (low sugar) and moderate fat works best for me. I do IF, and I train fasted with aminos and pre workouts.
current training
As mentioned, I am currently off this week. My previous 3 months of training was 5/3/1 base with accessory work in the 8-12 rep range focusing on creating a V taper (wide back/shoulders/tiny waist). I lifted 5 days a week with mostly HIIT, some LISS and fair amount of prowler work for cardio 2-4 days a week as needed. I hit each muscle twice a week with exception of chest and legs (these grow the fastest and easiest for me).
My training for the first mont of this log will be a GVT Strength program. Rather than typical 10x10 in GVT, this program starts at 10x5 for main lifts. The progression is:
Week1: 10x5 of 10RM
Week 2: 10x4 +6-7%
So on 10x3 +3-4%
10x5 with your 10x4 weight
10x4 with your 10x3 weight
10x3 with a new, highest weight
I however will be cutting the program to 4 total weeks (due to recovery issues which I will not get into In this log) but I cannot train hard for more than 4-5 weeks without a deload or complete week off. I pushed myself very hard and struggled with anorexia at age 16-18 (I am now 25) my body cannot handle prolonged stress of weight training and cardio without a break.
So my program will be
10x5 of 10RM
10x4 +6-7%
10x3 +3-4%
10x10 for shock/variation
Off week
Assistance work will be kept to 1-3 sets of moderate reps and weight and will be used to keep balance In the physique and muscles/movements trained. I will always be pushing to add weight to assistance work.
I used the program at this time last year and saw great increase in strength in the 3-6 rep range, muscle became very full and dense, and body comp improved nicely, gaining 4 pounds and at least maintaining, if not losing slight bf%. I made a few changes from my run last year, so I'm excited to implement them and have even more success!
The full routine will be posted in another post
supplementation
I achieved great results with my first ever EC run and am sad that it is coming to an end. I am tapering down from 50mg E (not reducing my caffeine Intake) and will be entirely off EC as of Jan 13. I will take a 3 week break and then start YC stack which will be part of this log. In the meanwhile, my supplementation will be geared towards strength, recovery, lean mass, and maintaining/lowering bf% while coming off EC. I hope to not add any bf, but expect some increased water weight, perhaps to soften up a bit. It's ok, it's winter in CT. But I will not be slacking training or diet so. Rebound should be kept to minimum.
Full supplements will be listed in another post
I think that about sums up the Intro. Thanks for following! Happy New Year.