Introduction
Whats up guys
I recently hit up nattyd on facebook for the opportunity to log some PES supplements, and he hooked me up with 8 weeks worth of Erase & Shift! I received the bottles today, so its time for the transformation to begin....starting tomorrow. For now ill give you all the information.
Starting Stats
Weight - 195
Height - 5'10"
Body fat - Not sure, but too high.
The Diet
As of tomorrow, ill be restricting my caloric intake to ~2000 calories. Typically I follow a ratio of 20:1 for low carb to carb meals, ill be bumping it up to about 25:1. Ill post the exact outline for my food intake down to the last almond if anyone cares to see it, otherwise ill leave it at that.
Dosing
NattyD initially requested that I dose 4 shift/day and 3 erase/day, but since i want both to last the full 8 weeks, ill dose as follows:
Morning: 1 SHIFT, 1 ERASE
Afternoon: 1 SHIFT, 1 ERASE
Night: 1 SHIFT, 1 ERASE
The Training
I am adamant about not following a cardio routine when i diet down. Every time ive followed a steady cardio routine i end up losing too much LBM in the process. Cardio will only be added if i hit a significant fat loss plateau.
I'm just coming off another GVT routine with great success, and im switching back into a more basic weight lifting template. I plan on following a non-linear periodization routine, where each time i make it through my split, the rep ranges change. For those not familiar, ill be alternating between the 4-6, 8-10, and 12-15 rep max ranges on each subsequent workout for a given body part. My split will be as follows:
Day 1 - Chest/Shoulders/ Triceps
Day 2 - Legs
Day 3 - off
Day 4 - Back/ Biceps
Day 5 - off
Day 6 - Repeat Day 1
Creatine monohydrate
Fish oil (10 grams)
5000 IU D3
R-ala (During carb meal)
performaxx multi-vitamin
I think I've covered everything, but if I'm missing any pertinent information, please let me know.
Whats up guys
I recently hit up nattyd on facebook for the opportunity to log some PES supplements, and he hooked me up with 8 weeks worth of Erase & Shift! I received the bottles today, so its time for the transformation to begin....starting tomorrow. For now ill give you all the information.
Starting Stats
Weight - 195
Height - 5'10"
Body fat - Not sure, but too high.
The Diet
As of tomorrow, ill be restricting my caloric intake to ~2000 calories. Typically I follow a ratio of 20:1 for low carb to carb meals, ill be bumping it up to about 25:1. Ill post the exact outline for my food intake down to the last almond if anyone cares to see it, otherwise ill leave it at that.
Dosing
NattyD initially requested that I dose 4 shift/day and 3 erase/day, but since i want both to last the full 8 weeks, ill dose as follows:
Morning: 1 SHIFT, 1 ERASE
Afternoon: 1 SHIFT, 1 ERASE
Night: 1 SHIFT, 1 ERASE
The Training
I am adamant about not following a cardio routine when i diet down. Every time ive followed a steady cardio routine i end up losing too much LBM in the process. Cardio will only be added if i hit a significant fat loss plateau.
I'm just coming off another GVT routine with great success, and im switching back into a more basic weight lifting template. I plan on following a non-linear periodization routine, where each time i make it through my split, the rep ranges change. For those not familiar, ill be alternating between the 4-6, 8-10, and 12-15 rep max ranges on each subsequent workout for a given body part. My split will be as follows:
Day 1 - Chest/Shoulders/ Triceps
Day 2 - Legs
Day 3 - off
Day 4 - Back/ Biceps
Day 5 - off
Day 6 - Repeat Day 1
Other Supplements
Creatine monohydrate
Fish oil (10 grams)
5000 IU D3
R-ala (During carb meal)
performaxx multi-vitamin
I think I've covered everything, but if I'm missing any pertinent information, please let me know.