Age: 30
Sex: M
Height: 5'8"ish
Weight: 173lbs bf ~7%
Bodytype: Ecto primarily
Training experience:
Weight/strength training for the past decade. For the first 6 years I focused mostly on strength training while trying to maintain a weight of no more that 143 for competition. Most opponents at this weight were 5'6" or under so it gave me a decent height/reach advantage. But as I wanted to compete in mma/sport jiu-jitsu finding anyone in in these weight classes was difficult in these weight divisions. So I made the decision to compete at 155. Gained 20-35lbs in 3 years using a modified routine of IronAddicts.
BJJ/Muay Thai/mma training for past 8 years with some breaks inbetween.
Training Schedule/Protocol:
Lift thrice per week. 2 workouts consists of a fullbody circuit training for about 1hr 30mins. Rep range is 13-15 reps. If you saw the All Access Rich Franklin program my workout is basically the same though my tempo differs. I move slower through the workout so I only average 7-9 sets for large muscle groups and 4 for smaller ones. Exercises are most compound movements which I could go into exact detail if necessary.
Another workout going for 1-2 rep maxes for strength.
Then 2-5 days per week of bjj/muay thai class depending on schedule.
Cardio Schedule/Protocol:
30 mins everyday on treadmill with heartrate at 130-140bpm. Once or twice a week on treadmill heart rate at 190-200 bpm till failure, rest 5 misn or until 140-150bpms. Repeat this for 20 mins.
Current supplements: (been on these supps consistenly for at least a couple months
3 caps curcumin + bioperine
6g beta-alanine
2g Spirulina
1g Rhodiola Rosea
500mg Bacopa
4g Alcar
2g Primal Defense powder/probiotic
1g Green Tea Extract
500mg Fruit anti-ox blend from BAC
200-300mg Idebenone
600mg NAC
1g Celadrin
3g Cissus RX
4-6g Omega 3 Fish oil
1 a day multi, Eco-Green, Adam, or AST Pro 32x, Centrum, etc
1000IUs SOD every 10 days
Preworkout shake:
6g beta-alanine
3g CEE
1g Glucuronolactone
1scoop WPI
Workout shake:
3g Leucine
2g Taurine
10g EAA
1.5 scoops WPI
Postworkout shake:
1 or 2 scoops WPI
3g Taurine
6g Leucine
80g carb (dex,malto, palatinose, oats, etc )
Current Diet:
200-250g protein, 200g carbs, 75g fat. Diet needs improvement as I don't get enough calories given energy expenditure. Diet is fairly clean with no processed/fast foods except on weekends as cheat. I've actually noticed that as long as I get 150g of protein in around my workout then it really doesn't matter what protein intake looks like for the rest of the day. I used to eat 6-8 meals per day and tried to cram down 5000+ cals. But with the current 3 or 4 meals per day and getting most of my protein in around a workout I'm getting equal results and feel better in general. The food eaten at other times is just to prevent catabolism really. For me it never seemed to increase nutrient shuttling to the muscle so no point in eating tons of food as it wasn't going where intended. And the real kick in the pants is I don't even take a night time or pre sleep protein shake anymore. I find it more beneficial if I don't eat past 8pm. I wake up in a fasted state and seem to absorb the protein and nutrients from breakfast better. I know many will say it's utter stupidty but it works well for me. The lack of habit and routine that make life possible for some is better for me as it staves of stagnation. Eating in a more unconventional and haphazard manner tricks my body into storing nutrients in a more efficient manenr as it's not sure when it will get more.
Current Daily water intake: 1.5 gallons, not counting water added to protein shakes, or content in other drinks.
Short Term Goal: Lean bulk to 185lbs, sub 8% bodyfat by end of year
Long Term Goal: Hit 200lbs and sub 8% bf in next few years.
ANY and ALL Prescription / Non-Prescription / Recreational drugs: Only if those in current supps qualify under this category
Supplement history (as much detail as possible):
A decade's worh of crap and fads from Cybergenics, Similax, other defunct stuff I can't even think of.
A couple cycles of phs about 2-3 years ago, SD, M1T, 1AD/4AD/MOHN.
Various protein powders, again too long to list or even remember for that matter.
Past Year:
A few nootropics like pea, the cetams, chocamine, plcar
USPLabs Symmetry, CAMP, and PowerFull, Designer Supps Rebound XT + ActivaTe, Scivation's Anagen, Avant Labs Sesamin, Anabolic Xtreme Hyperdrol, Omega Sports Thunder and Lightning stack. Can provide brief reviews if necessary.
Other product reviews / logs you have done (with links):
Scivation Anagen log
http://anabolicminds.com/forum/supplement-...ons-anagen.html
mini reviews on various products at some private sites mostly mma oriented
Sex: M
Height: 5'8"ish
Weight: 173lbs bf ~7%
Bodytype: Ecto primarily
Training experience:
Weight/strength training for the past decade. For the first 6 years I focused mostly on strength training while trying to maintain a weight of no more that 143 for competition. Most opponents at this weight were 5'6" or under so it gave me a decent height/reach advantage. But as I wanted to compete in mma/sport jiu-jitsu finding anyone in in these weight classes was difficult in these weight divisions. So I made the decision to compete at 155. Gained 20-35lbs in 3 years using a modified routine of IronAddicts.
BJJ/Muay Thai/mma training for past 8 years with some breaks inbetween.
Training Schedule/Protocol:
Lift thrice per week. 2 workouts consists of a fullbody circuit training for about 1hr 30mins. Rep range is 13-15 reps. If you saw the All Access Rich Franklin program my workout is basically the same though my tempo differs. I move slower through the workout so I only average 7-9 sets for large muscle groups and 4 for smaller ones. Exercises are most compound movements which I could go into exact detail if necessary.
Another workout going for 1-2 rep maxes for strength.
Then 2-5 days per week of bjj/muay thai class depending on schedule.
Cardio Schedule/Protocol:
30 mins everyday on treadmill with heartrate at 130-140bpm. Once or twice a week on treadmill heart rate at 190-200 bpm till failure, rest 5 misn or until 140-150bpms. Repeat this for 20 mins.
Current supplements: (been on these supps consistenly for at least a couple months
3 caps curcumin + bioperine
6g beta-alanine
2g Spirulina
1g Rhodiola Rosea
500mg Bacopa
4g Alcar
2g Primal Defense powder/probiotic
1g Green Tea Extract
500mg Fruit anti-ox blend from BAC
200-300mg Idebenone
600mg NAC
1g Celadrin
3g Cissus RX
4-6g Omega 3 Fish oil
1 a day multi, Eco-Green, Adam, or AST Pro 32x, Centrum, etc
1000IUs SOD every 10 days
Preworkout shake:
6g beta-alanine
3g CEE
1g Glucuronolactone
1scoop WPI
Workout shake:
3g Leucine
2g Taurine
10g EAA
1.5 scoops WPI
Postworkout shake:
1 or 2 scoops WPI
3g Taurine
6g Leucine
80g carb (dex,malto, palatinose, oats, etc )
Current Diet:
200-250g protein, 200g carbs, 75g fat. Diet needs improvement as I don't get enough calories given energy expenditure. Diet is fairly clean with no processed/fast foods except on weekends as cheat. I've actually noticed that as long as I get 150g of protein in around my workout then it really doesn't matter what protein intake looks like for the rest of the day. I used to eat 6-8 meals per day and tried to cram down 5000+ cals. But with the current 3 or 4 meals per day and getting most of my protein in around a workout I'm getting equal results and feel better in general. The food eaten at other times is just to prevent catabolism really. For me it never seemed to increase nutrient shuttling to the muscle so no point in eating tons of food as it wasn't going where intended. And the real kick in the pants is I don't even take a night time or pre sleep protein shake anymore. I find it more beneficial if I don't eat past 8pm. I wake up in a fasted state and seem to absorb the protein and nutrients from breakfast better. I know many will say it's utter stupidty but it works well for me. The lack of habit and routine that make life possible for some is better for me as it staves of stagnation. Eating in a more unconventional and haphazard manner tricks my body into storing nutrients in a more efficient manenr as it's not sure when it will get more.
Current Daily water intake: 1.5 gallons, not counting water added to protein shakes, or content in other drinks.
Short Term Goal: Lean bulk to 185lbs, sub 8% bodyfat by end of year
Long Term Goal: Hit 200lbs and sub 8% bf in next few years.
ANY and ALL Prescription / Non-Prescription / Recreational drugs: Only if those in current supps qualify under this category
Supplement history (as much detail as possible):
A decade's worh of crap and fads from Cybergenics, Similax, other defunct stuff I can't even think of.
A couple cycles of phs about 2-3 years ago, SD, M1T, 1AD/4AD/MOHN.
Various protein powders, again too long to list or even remember for that matter.
Past Year:
A few nootropics like pea, the cetams, chocamine, plcar
USPLabs Symmetry, CAMP, and PowerFull, Designer Supps Rebound XT + ActivaTe, Scivation's Anagen, Avant Labs Sesamin, Anabolic Xtreme Hyperdrol, Omega Sports Thunder and Lightning stack. Can provide brief reviews if necessary.
Other product reviews / logs you have done (with links):
Scivation Anagen log
http://anabolicminds.com/forum/supplement-...ons-anagen.html
mini reviews on various products at some private sites mostly mma oriented