My Stats:
My Plan:
I prefer to stay lean year round, so Ive been diving into the mini-cutting and mini-bulking thinking. I just finished a mini-cut during November and plan to to a mini-bulk during December. With so many years of training behind me gains come slow anyway. So id rather keep myself in a shape i enjoy and try building a little muscle this way.
This "blog" will be updated weekly where I talk about the week that has gone by.
My training:
I just started Phase 2 of Steve Cook's BIG program. I have run thru it before and it seems to suit my body. This phase has 6 workouts a week, 2 times thru the body. First 3 days more strength focused with wave based loading on the heavy movments and a lot of slow negatives on the other exercises. Last 3 days are more hypetrophy focused.
Im also incorporating Jeff Nippard's Neck and Traps Guide in hope of building some traps!
I like to carb cycle, both when i cut and bulk. Right now i run 4 medium days, 2 low days and 1 high day (cheat/refeed).
Medium days: 3000kcal - 200p/300c/100f
Low days: 2500kcal - 200p/200c/90f
High day: ∞kcal - ∞p/∞c/∞f
Supplements:
MUSCLE BUILDER:
Last year I had a period where i tried some of the more known natty muscle builders (ABE, FD2, Letrone etc) but none of them gave me enough results that i felt like it was worth continuing them. But a couple of months ago I wanted to try something new again.
I like to have a bunch of carbs around my workout, I also feel that EAA helps both recovery and performance when I drink it Intra workout.
The last couple of years ive been using High Volume and Alphamine and its my favourite PwO combo. I get the nitrates and citruline with the 2 scoops of High Volume and 1 scoop of Alphamine gives me more than enough energy. Im not much of a stim guy so I never felt the need for anything stronger. But I want to just play around and try what else is out there.
- Age: 39
- Years of lifting: 25
- Height: 190cm
- Weight: 83kg
- BF: 8-10%ish
- Natty
My Plan:
I prefer to stay lean year round, so Ive been diving into the mini-cutting and mini-bulking thinking. I just finished a mini-cut during November and plan to to a mini-bulk during December. With so many years of training behind me gains come slow anyway. So id rather keep myself in a shape i enjoy and try building a little muscle this way.
This "blog" will be updated weekly where I talk about the week that has gone by.
My training:
I just started Phase 2 of Steve Cook's BIG program. I have run thru it before and it seems to suit my body. This phase has 6 workouts a week, 2 times thru the body. First 3 days more strength focused with wave based loading on the heavy movments and a lot of slow negatives on the other exercises. Last 3 days are more hypetrophy focused.
Im also incorporating Jeff Nippard's Neck and Traps Guide in hope of building some traps!
- Lift 7 days a week
- First 3 days heavy, next 3 days high volume, last day weak point training (neck, traps and calves)
- HIIT twice a week
- 10 000+ steps a day
- Mobility work every day
I like to carb cycle, both when i cut and bulk. Right now i run 4 medium days, 2 low days and 1 high day (cheat/refeed).
Medium days: 3000kcal - 200p/300c/100f
Low days: 2500kcal - 200p/200c/90f
High day: ∞kcal - ∞p/∞c/∞f
Supplements:
MUSCLE BUILDER:
Last year I had a period where i tried some of the more known natty muscle builders (ABE, FD2, Letrone etc) but none of them gave me enough results that i felt like it was worth continuing them. But a couple of months ago I wanted to try something new again.
- Ep1logue, im halfway thru my second bottle. I ran it thru my mini-cut and have a third bottle ready so that i get the full 12 weeks out of it. So far the effects have been mostly in the way of somewhat extra pump. Strength increased while cutting, but thats common with me so I cant claim that Ep1logue did that.
I like to have a bunch of carbs around my workout, I also feel that EAA helps both recovery and performance when I drink it Intra workout.
- Endur3+, one of my favourite intra-workouts when it comes to ingredients. Taste is not the greatest but i can handle it.
- Vitargo, good carb to mix in my PwO or Intra if needed.
- HBCD, same as above. I like to gocus on my peri-workout nutrition.
- SELECT, superb high quality protein. I mix it in my morning coffee with some MCT and in my post workout shake with a banana and some frozen blueberries.
The last couple of years ive been using High Volume and Alphamine and its my favourite PwO combo. I get the nitrates and citruline with the 2 scoops of High Volume and 1 scoop of Alphamine gives me more than enough energy. Im not much of a stim guy so I never felt the need for anything stronger. But I want to just play around and try what else is out there.
- Re1gn, im doing a stim free december but i used this when cutting in November. Im not a stim person so 1 scoop was more than enough for me. I tried 1 heaped scoop and went around cold sweating the rest of the day
- CONQU3R UNLEASHED *Stim Free*, trying this out for the first time. I like the pump and focus it gives, and Im not missing the stim feeling,
- MCT, I use this is in my morning coffee
- Creapure Creatine Monohydrate.
- D-Vitamin, I live in the northern part of Sweden and havent seen the sun in months!
- Omega-3, I dont eat enough fish!
- Magnesium
- Potassium
- Digestive Enzymes
- Probiotics