That's right boys and girls. SilentBob has been given the opportunity by one of the newest board members, Core Nutrionals, to log their comprehensive pre and intraworkout formula Core ABC.
I'm gonna have to go ahead and appologize to Palo Alto Labs, Incarnate has been good to me, but for the sake of this log, I'm going to have to cease and desist my dosing.
Additional appologies go out to Scivation. Nothing but love for you guys and Xtend, but I'm gonna have to lay off for a while.
---------------------------
Dosing schedule------------
---------------------------
Product rating-------------
I'll be rating CORE ABC on the following:
Muscle Building/Sparing: Since I'm working on recomp (see below) rating this may be a little difficult. If I lose weight, I'll rate muscle sparing on wether or not I've lost any strength. If I gain weight, I'll rate muscle building.
Endurace: My workouts run about 1 hour to 90 minutes. I do start to feel out of gas towards the end.
Recovery: Am I sore the next day. Recently I've been pushing myself further and I do feel a little soreness the following days. I'll be rating whether or not I'm sore the next day.
Taste: Nadda importante. Taste is simply icing on the cake. If it tastes good, it tastes good. If not, that doesn't take away from what the product is. (I use vanilla ON with no sweeteners added. Tastes like cardboard, but it has the most servings.)
---------------------------
Other Supplements---------
-I am currently taking MVP/ZMK from MST as my multivitamin.
-I am taking ~10g of Carlson's fish oil daily yielding ~5g EPA and ~3g DHA.
-I am taking 1 Gut Health nightly. Needs no introduction on this forum. Also taking digestive enzymes. Otherwise I'm considered a fire hazard in 37 states.
-I am taking Perfect Food by Garden of Life. I don't eat all the veggies that I know I should and this product helps with providing additional alkaline substance into my body. PH is impt.
-I am also a week and a half in to Anabolic Pump and Powerfull. If requested by Core, I can cease and desist these products.
-Other supplements include AMP, LevR, and other stims. These aren't taken regularly, only for that extra gas when I'm not feeling 100%.
---------------------------
Diet-----------------------
Eggs, egg whites, wheat bread, EVOO based margarine, Natty PB, green beans, ON Whey, Oats, Kwik Karb, Peanuts, Almonds, Walnuts, Cashews, Steak, Ground Beef, Chicken breasts, potatoes, brown rice, etc. etc. etc.
Usually treat myself to one dirty cheat meal a week, sometimes it's more like every other week. Sometimes you just don't feel like it, ya know?
---------------------------
Stats----------------------
(Taken after dinner, so yeah)
Height: 5'11"
Weight: 195lb (belly full of food, will update in the morning for accurate reading)
bf%: ~15-17%
Chest: 42" (just above nips)
Neck: 16" (just above traps)
Waist: 35" (@ navel)
Thighs: 25"
Arm: 15.25"
Forearm: 12"
Wrist: 7"
Will try to get pics uploaded this week.
---------------------------
Goals----------------------
Recomp Baby. My goals during this log are to increase lean mass while reducing bodyfat. My main focus is going to be to increase the lean mass so I'm not worried if my food intake results in more than just lean gains. I'm eating ~3000 calories a day so with good ole fashion lifting I should be able to add the lean I'm looking for.
---------------------------
Training-------------------
Due to school, my 'week' starts on fridays.
Friday: Legs
Saturday: Chest/Tris
Sunday: Back/Bis
Monday: Off
Tuesday: Legs
Wednesday: Shoulders
Thursday: Off
I am hitting legs twice a week because I like legs. I think it's spaced out enough to allow for proper recovery. On my off days I'll occasionally throw in some ab work at the house.
I also try to get in 15-30 minutes of cardio post workout if time is permitting. It usually is but some days I have work after training and I run out of time.
---------------------------
About Me------------------
I work at a supplement store so I am usually getting discount proteins or discount support supps. Nothing beats 50 cent vitamin C. I love training and the opportunity to try new products. I have a somewhat random sense of humor.
I've been learning as much as I can since I joined up here in December and feel I've met some really awesome people. It feels good being a part of a community that promotes and lives the liftstyle. You sometimes get a little jaded when you wait on countless customers who are getting gastic bypasses, looking for protien "that's not for building muscle," looking for dat der Cell Tech or NO Xplode, or who want a fat burner yet only eat twice a day.
---------------------------
My hands are tired. I've got a sick pump going in my wrists from all this typing...i centainly hope people show up
And if you actually read all of that, reps are coming :cheers:
[size=+4]Core ABC[/size]
Appologies-----------------Core ABC uses the most effective, established ratio (2:1:1) of branch-chain amino acids (leucine, isoleucine and valine), to improve recovery and build muscle. Glutamine is included to help keep the body in a muscle-building state during training, while beta-alanine and citrulline malate are included in liberal amounts to help improve endurance Beta-alanine reduces lactic acid buildup and increases skeletal muscle carnosine levels, while citrulline malate reduces lactic acid buildup and ammonia concentration, at the same time increasing nitric oxide (NO) and ATP production.
Core ABC should be taken before and during training, but can also be taken at other times throughout the day to maximize its effectiveness.
A - 10 grams of branch-chain Amino Acids Leucine (5 grams), Isoleucine (2.5 grams), and Valine (2.5 grams) to enhance recovery and build muscle by helping promote protein synthesis. The amino acid Glutamine is also included to help maintain a positive nitrogen balance during intense training.
B - 2.5 grams of Beta-Alanine, which has been shown to increase skeletal muscle carnosine levels that delay the onset of fatigue and enhance endurance by reducing lactic acid buildup and increasing aerobic efficiency.
C - 2.5 grams of Citrulline Malate to reduce lactic acid and ammonia concentrations while increasing nitric oxide (NO) and ATP production.
I'm gonna have to go ahead and appologize to Palo Alto Labs, Incarnate has been good to me, but for the sake of this log, I'm going to have to cease and desist my dosing.
Additional appologies go out to Scivation. Nothing but love for you guys and Xtend, but I'm gonna have to lay off for a while.
---------------------------
Dosing schedule------------
I think I'll stick to the pre and intra dosing initially and then adjust from there. Possibly include a 3rd serving later in the day or immediately post workout for the sake of the Beta-Alanine.For each serving, mix 2 heaping scoops in 16 ounces of water and shake well. Consume immediately before and during training. Additional servings can also be taken throughout the day to maximize effectiveness.
---------------------------
Product rating-------------
I'll be rating CORE ABC on the following:
Muscle Building/Sparing: Since I'm working on recomp (see below) rating this may be a little difficult. If I lose weight, I'll rate muscle sparing on wether or not I've lost any strength. If I gain weight, I'll rate muscle building.
Endurace: My workouts run about 1 hour to 90 minutes. I do start to feel out of gas towards the end.
Recovery: Am I sore the next day. Recently I've been pushing myself further and I do feel a little soreness the following days. I'll be rating whether or not I'm sore the next day.
Taste: Nadda importante. Taste is simply icing on the cake. If it tastes good, it tastes good. If not, that doesn't take away from what the product is. (I use vanilla ON with no sweeteners added. Tastes like cardboard, but it has the most servings.)
---------------------------
Other Supplements---------
-I am currently taking MVP/ZMK from MST as my multivitamin.
-I am taking ~10g of Carlson's fish oil daily yielding ~5g EPA and ~3g DHA.
-I am taking 1 Gut Health nightly. Needs no introduction on this forum. Also taking digestive enzymes. Otherwise I'm considered a fire hazard in 37 states.
-I am taking Perfect Food by Garden of Life. I don't eat all the veggies that I know I should and this product helps with providing additional alkaline substance into my body. PH is impt.
-I am also a week and a half in to Anabolic Pump and Powerfull. If requested by Core, I can cease and desist these products.
-Other supplements include AMP, LevR, and other stims. These aren't taken regularly, only for that extra gas when I'm not feeling 100%.
---------------------------
Diet-----------------------
Eggs, egg whites, wheat bread, EVOO based margarine, Natty PB, green beans, ON Whey, Oats, Kwik Karb, Peanuts, Almonds, Walnuts, Cashews, Steak, Ground Beef, Chicken breasts, potatoes, brown rice, etc. etc. etc.
Usually treat myself to one dirty cheat meal a week, sometimes it's more like every other week. Sometimes you just don't feel like it, ya know?
---------------------------
Stats----------------------
(Taken after dinner, so yeah)
Height: 5'11"
Weight: 195lb (belly full of food, will update in the morning for accurate reading)
bf%: ~15-17%
Chest: 42" (just above nips)
Neck: 16" (just above traps)
Waist: 35" (@ navel)
Thighs: 25"
Arm: 15.25"
Forearm: 12"
Wrist: 7"
Will try to get pics uploaded this week.
---------------------------
Goals----------------------
Recomp Baby. My goals during this log are to increase lean mass while reducing bodyfat. My main focus is going to be to increase the lean mass so I'm not worried if my food intake results in more than just lean gains. I'm eating ~3000 calories a day so with good ole fashion lifting I should be able to add the lean I'm looking for.
---------------------------
Training-------------------
Due to school, my 'week' starts on fridays.
Friday: Legs
Saturday: Chest/Tris
Sunday: Back/Bis
Monday: Off
Tuesday: Legs
Wednesday: Shoulders
Thursday: Off
I am hitting legs twice a week because I like legs. I think it's spaced out enough to allow for proper recovery. On my off days I'll occasionally throw in some ab work at the house.
I also try to get in 15-30 minutes of cardio post workout if time is permitting. It usually is but some days I have work after training and I run out of time.
---------------------------
About Me------------------
I work at a supplement store so I am usually getting discount proteins or discount support supps. Nothing beats 50 cent vitamin C. I love training and the opportunity to try new products. I have a somewhat random sense of humor.
I've been learning as much as I can since I joined up here in December and feel I've met some really awesome people. It feels good being a part of a community that promotes and lives the liftstyle. You sometimes get a little jaded when you wait on countless customers who are getting gastic bypasses, looking for protien "that's not for building muscle," looking for dat der Cell Tech or NO Xplode, or who want a fat burner yet only eat twice a day.
---------------------------
My hands are tired. I've got a sick pump going in my wrists from all this typing...i centainly hope people show up
And if you actually read all of that, reps are coming :cheers:
Last edited: