First, much love to AN and even more to those that voted for me to run a sponsored log of this. For the first time in many, many a moon I am lifting and eating with the sole purpose of LBM gains, but I am still trying to increase my numbers on all lifts.
Starting Stats:
5'10"
188 lbs (~167.3 lbs LBM, 20.7 lbs BF)
~11% BF (via 7-point calipers)
Goals:
195 lbs (~177.5 lbs LBM, 17.5 lbs BF)
9% BF
My starting BF is high for me and I fully expect this to drop as I continue to tighten the diet and do my cardio.
Current Routine:
Mon-Chest/Biceps, Cardio or MMA
Tue-Legs/Core, BJJ
Wed-Cardio or MMA
Thur-Triceps/Delts, Cardio
Fri-Back
Sat-MMA/Core
Main Lifts for Assessment:
Current
Dips-BW+90x8
Front Squats-205x3
Lat Pulls-205x6
BB Rows-295x12
Close-Grip-245x8
Overhead Press-165x10
Goals
Dips-BW+115x8
Front Squats-225x5
Lat Pulls-225x8
BB Rows-335x12
Close-Grip-275x8
Overhead Press-185x10
Supps:
Xtend-15g post-WO
WMS-75g post-WO
ATW Blend-2 scoops 30 mins after Xtend/WMS drink
ON Casein-2 scoops pre-bed
RPM-4 caps pre-WO
Fish Oil-10g day
The One dosing-3 caps/day (1 with breakfast, 2 pre-WO)
Diet:
Meal 1-4 eggs (2 whole, 2 whites), 6 oz turkey sausage, 10-12 oz red potatoes, fruit, 1 The One
Meal 2-Protein shake (whey/casein blend yielding 45g), 5g fish oil
Meal 3-6 oz chicken, 2 cups rice, 8 oz green beans, fruit, 2 The One
Meal 4-Xtend/BCAA...30 minutes...Whey shake
Meal 5-10 oz steak, 6 oz green beans/broccoli
Meal 6-Protein shake (2 scoops ON Casein), 5g fish oil
I am going to keep a keen eye on hypo feelings since almost every PH/PS has always made me crash late in the day if I don't eat enough carbs throughout the day. As it stands now, my macros are roughly 240g protein, 250g carbs, 50g fat. Note that this is a rough outline and will probably increase as the GLUT-4 receptors become more active as the cycle progresses. This eating is only for the weekdays; on the weekends, I like to spike the hell out of my kcal consumption with 3-4 "dirty" meals laced throughout the weekend, but it still falls within my 10% wiggle room.
Starting Stats:
5'10"
188 lbs (~167.3 lbs LBM, 20.7 lbs BF)
~11% BF (via 7-point calipers)
Goals:
195 lbs (~177.5 lbs LBM, 17.5 lbs BF)
9% BF
My starting BF is high for me and I fully expect this to drop as I continue to tighten the diet and do my cardio.
Current Routine:
Mon-Chest/Biceps, Cardio or MMA
Tue-Legs/Core, BJJ
Wed-Cardio or MMA
Thur-Triceps/Delts, Cardio
Fri-Back
Sat-MMA/Core
Main Lifts for Assessment:
Current
Dips-BW+90x8
Front Squats-205x3
Lat Pulls-205x6
BB Rows-295x12
Close-Grip-245x8
Overhead Press-165x10
Goals
Dips-BW+115x8
Front Squats-225x5
Lat Pulls-225x8
BB Rows-335x12
Close-Grip-275x8
Overhead Press-185x10
Supps:
Xtend-15g post-WO
WMS-75g post-WO
ATW Blend-2 scoops 30 mins after Xtend/WMS drink
ON Casein-2 scoops pre-bed
RPM-4 caps pre-WO
Fish Oil-10g day
The One dosing-3 caps/day (1 with breakfast, 2 pre-WO)
Diet:
Meal 1-4 eggs (2 whole, 2 whites), 6 oz turkey sausage, 10-12 oz red potatoes, fruit, 1 The One
Meal 2-Protein shake (whey/casein blend yielding 45g), 5g fish oil
Meal 3-6 oz chicken, 2 cups rice, 8 oz green beans, fruit, 2 The One
Meal 4-Xtend/BCAA...30 minutes...Whey shake
Meal 5-10 oz steak, 6 oz green beans/broccoli
Meal 6-Protein shake (2 scoops ON Casein), 5g fish oil
I am going to keep a keen eye on hypo feelings since almost every PH/PS has always made me crash late in the day if I don't eat enough carbs throughout the day. As it stands now, my macros are roughly 240g protein, 250g carbs, 50g fat. Note that this is a rough outline and will probably increase as the GLUT-4 receptors become more active as the cycle progresses. This eating is only for the weekdays; on the weekends, I like to spike the hell out of my kcal consumption with 3-4 "dirty" meals laced throughout the weekend, but it still falls within my 10% wiggle room.