koleah
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Alpha Lab Kit II log (w/ weekly pics and body comp log)
Week 0
I'll be logging my Alpha Lab Kit II results here. I got the kit from Royd The Noyd over in the Promo forum.
Starting stats:
Age: 30
Height: 5'6"
Weight: 158.8 (average for the past week)
BF%: 11.2% (BIA method (Omron), I measure in the same conditions every morning. Whether its correct or not doesn't matter as much as whether its changing. )
Left bicep: 14-1/4"
Right bicep: 14-1/2"
I weigh myself and take my bodyfat % almost every morning. I've been doing this for at least the last year and a half, and a little less strictly since the end of 2011 before that. I wanted to be able to bring some hard data to this log, in return for Royd graciously allowing me to have an Alpha Lab Kit 2.
My weekly data from cutting since the beginning of the year:
My bodyfat and body comp chart:
Pictures:
Week 0 pictures:
Week 0 - Imgur
Diet:
3855 calories workout days MWF: 339gPr (35%), 272gC (28%), 159gF (37%)
3047 calories non-workout days TuThr: 261gPr (34%), 159gC (21%), 155gF (45%)
3532 ave calories on weekdays: 308gPr (35%), 227gC (26%), 157gF (40%)
(If I can figure out how to upload my current diet plan spreadsheet to Google Docs, I will share it.)
Here's pretty much my diet (Royd said to take the Lab Kit pills with my 10am meal and my 4pm meal):
During the week:
6am: 20-30minTreadmill with 5g BCAA
10am: 1/2 scoop whey, 1/2 scoop casein, 15 almonds
12noon: beef stew for lunch
4pm (workout day): 1/2 scoop whey, 1/2 scoop casein, 1 scoop cytogainer
4pm (non workout day): 1/2 scoop whey, 1/2 scoop casein, 15 almonds
6-7pm (workout days, during workout): 4 scoops cytogainer
9pm: dinner (salmon/pasta workout days, omelette non-workout days)
10pm: casein based protein smoothie
Weekends:
9am: 20-30minTreadmill with 5g BCAA
11am: eggs and toast
3pm: lunch (omelette or rice/burger/eggs)
10pm: dinner (pizza, omelette, or steak/pasta)
11pm: casein based protein smoothie
Other supps: Diesel Test Hardcore (1tab, 3x /day), Slin Sane V2 with lunch and dinner, 12.5mg ephedrine/100mg caffeine/200mg theanine (4x/day), Hot-Rox (2ea preworkout), Omega 1250 fish oil, glucosamine chondroitin, Vitamin C, Vitamin D, ZMA (pre bed), glutamine, leucine, rhodiola rhosea, Superfood
Training:
3 days a week, switch off A-B workouts (A-B-A, next week B-A-B, etc)
A:
Squat, SLDL, DB Inc Bench, BB Row, Curls, Tri Extensions, more Curls
B:
Deadlift, Leg Ext, Pullups, Overhead press, Lateral Raises
Every morning (well, most mornings): 30minutes treadmilling at 110-115HR prior to eating anything
My recent max's were:
Deadlift: 315 x 2 x 5
Squat: 275 x 2 x 5
BB OHP: 135 x 3 x 6
I'm planning to just see how high I can get on reps with these weights for the squat and dead. That seems like a good comparison for before and after, versus maybe adding some weight, but losing some reps, and not knowing what the tradeoff was.
Background:
I've been cutting for the past six months or so. I cut about 11-lbs of fat and lost about 3.5-lbs of muscle. Next time I cut, I think I'm going to drop the calories straight to 2800 instead of slowly bringing them down, and hit it a little harder for a shorter time period. I got down to 10% (via BIA) at the end of June, brought my calories back up in July, and I'd like to start putting back on some muscle while keeping that bodyfat level low.
My calorie level is a little over optimal-muscle-gain level, based on the minor bodyfat gains I've been seeing, both in the mirror and in my spreadsheet, but I don't want to be undereating while trying the Alpha Lab Kit. The only change I'm planning on making is the addition of the Alpha Lab Kit 2. I might bring my calories up a little bit during the cycle. Pros to this would be if it helps to build that much more muscle. Cons would be that I wouldn't have a baseline for the effects of that higher level calorie amount while not being on the ALK2 to compare against.
Royd didn't mention what sort of gains I should expect to see, so there shouldn't be any placebo effect. Plus, I've got my body comp log to show what really happens. Its nice being lean, but I feel kind of skinny at 158, even though I've gotten a TON of compliments about how good I look. I'd eventually like to get back up to 185-lb at 8% bodyfat.
Also, I had shoulder surgery last October on my left arm, so if there are some size imbalances between left and right, or my lifts seem like they should be higher, thats a large factor in it. I'm about 95% recovered, but the joint is still a little troublesome, especially with DB incline bench presses above about 75lbs.
NOTE: I've got all the next 8 or so posts taken so I can put in my weekly results there and people won't have to scroll through this log to find them.
Week 0
I'll be logging my Alpha Lab Kit II results here. I got the kit from Royd The Noyd over in the Promo forum.
Starting stats:
Age: 30
Height: 5'6"
Weight: 158.8 (average for the past week)
BF%: 11.2% (BIA method (Omron), I measure in the same conditions every morning. Whether its correct or not doesn't matter as much as whether its changing. )
Left bicep: 14-1/4"
Right bicep: 14-1/2"
I weigh myself and take my bodyfat % almost every morning. I've been doing this for at least the last year and a half, and a little less strictly since the end of 2011 before that. I wanted to be able to bring some hard data to this log, in return for Royd graciously allowing me to have an Alpha Lab Kit 2.
My weekly data from cutting since the beginning of the year:
My bodyfat and body comp chart:
Pictures:
Week 0 pictures:
Week 0 - Imgur
Diet:
3855 calories workout days MWF: 339gPr (35%), 272gC (28%), 159gF (37%)
3047 calories non-workout days TuThr: 261gPr (34%), 159gC (21%), 155gF (45%)
3532 ave calories on weekdays: 308gPr (35%), 227gC (26%), 157gF (40%)
(If I can figure out how to upload my current diet plan spreadsheet to Google Docs, I will share it.)
Here's pretty much my diet (Royd said to take the Lab Kit pills with my 10am meal and my 4pm meal):
During the week:
6am: 20-30minTreadmill with 5g BCAA
10am: 1/2 scoop whey, 1/2 scoop casein, 15 almonds
12noon: beef stew for lunch
4pm (workout day): 1/2 scoop whey, 1/2 scoop casein, 1 scoop cytogainer
4pm (non workout day): 1/2 scoop whey, 1/2 scoop casein, 15 almonds
6-7pm (workout days, during workout): 4 scoops cytogainer
9pm: dinner (salmon/pasta workout days, omelette non-workout days)
10pm: casein based protein smoothie
Weekends:
9am: 20-30minTreadmill with 5g BCAA
11am: eggs and toast
3pm: lunch (omelette or rice/burger/eggs)
10pm: dinner (pizza, omelette, or steak/pasta)
11pm: casein based protein smoothie
Other supps: Diesel Test Hardcore (1tab, 3x /day), Slin Sane V2 with lunch and dinner, 12.5mg ephedrine/100mg caffeine/200mg theanine (4x/day), Hot-Rox (2ea preworkout), Omega 1250 fish oil, glucosamine chondroitin, Vitamin C, Vitamin D, ZMA (pre bed), glutamine, leucine, rhodiola rhosea, Superfood
Training:
3 days a week, switch off A-B workouts (A-B-A, next week B-A-B, etc)
A:
Squat, SLDL, DB Inc Bench, BB Row, Curls, Tri Extensions, more Curls
B:
Deadlift, Leg Ext, Pullups, Overhead press, Lateral Raises
Every morning (well, most mornings): 30minutes treadmilling at 110-115HR prior to eating anything
My recent max's were:
Deadlift: 315 x 2 x 5
Squat: 275 x 2 x 5
BB OHP: 135 x 3 x 6
I'm planning to just see how high I can get on reps with these weights for the squat and dead. That seems like a good comparison for before and after, versus maybe adding some weight, but losing some reps, and not knowing what the tradeoff was.
Background:
I've been cutting for the past six months or so. I cut about 11-lbs of fat and lost about 3.5-lbs of muscle. Next time I cut, I think I'm going to drop the calories straight to 2800 instead of slowly bringing them down, and hit it a little harder for a shorter time period. I got down to 10% (via BIA) at the end of June, brought my calories back up in July, and I'd like to start putting back on some muscle while keeping that bodyfat level low.
My calorie level is a little over optimal-muscle-gain level, based on the minor bodyfat gains I've been seeing, both in the mirror and in my spreadsheet, but I don't want to be undereating while trying the Alpha Lab Kit. The only change I'm planning on making is the addition of the Alpha Lab Kit 2. I might bring my calories up a little bit during the cycle. Pros to this would be if it helps to build that much more muscle. Cons would be that I wouldn't have a baseline for the effects of that higher level calorie amount while not being on the ALK2 to compare against.
Royd didn't mention what sort of gains I should expect to see, so there shouldn't be any placebo effect. Plus, I've got my body comp log to show what really happens. Its nice being lean, but I feel kind of skinny at 158, even though I've gotten a TON of compliments about how good I look. I'd eventually like to get back up to 185-lb at 8% bodyfat.
Also, I had shoulder surgery last October on my left arm, so if there are some size imbalances between left and right, or my lifts seem like they should be higher, thats a large factor in it. I'm about 95% recovered, but the joint is still a little troublesome, especially with DB incline bench presses above about 75lbs.
NOTE: I've got all the next 8 or so posts taken so I can put in my weekly results there and people won't have to scroll through this log to find them.