INTRODUCTION
Name: Rosie.
Age: 24.
Training Status: Highly Trained/Ex-Elite Athlete.
Goal (of this phase): Increase the lean muscle mass in my upper body, in particular my delts and arms, so that my body is more balanced, whilst staying relatively lean (i.e. Recomping).
Body Statistics
Height - 156.6cm - i.e. 5'2"
Body mass - 51kg - i.e. 112.2 pounds
Body composition - 9.7% bodyfat (BF)
It's a new year and time for a log of epic proprtions (i.e. something to last the year), covering everything from supplements to training. 2008 was great, but 2009 is going to be AWESOME!
DIET
I use a calorie/CHO cycling method, but no specific diet as such, as I listen to my body. Therefore macronutrient ratios and amount of calories (anywhere from 1800 to 4000+ cal/day) will change on a day-to-day basis. CHO sources will be primarily from oats, and sometimes basmati rice and kumara. Protein sources will be from Leppin Sport Pro 4 (four tiered protein matrix (that also includes BCAA?s and L-Glutamine) of whey protein concentrate, whey protein isolate, calcium caseinate, and egg albumin), tuna, chicken breast, lean beef, salmon, and sometimes egg whites and seafood (i.e. prawns, scallops, other types of fish). Fat sources will be from flaxseed oil, natural peanut butter, and sometimes nuts and seeds (i.e. almonds, walnuts, pumpkin seeds, sunflower seeds).
SUPPLEMENTS
Just to make sure that I am creating the most anabolic environment for my body, and ensuring that I stay lean (I am 9.7% BF right now) and even get leanER, whilst gaining strength and improving endurance, and keeping my joints under control, I will be using the full AN range (except Drive, Lipotrophin-AM, and Osteobolin-C - using OsteoSport as my joint supplement). Other supplements (AN and other companies) will be cycled in and out as the log progresses, with any changes noted when relevant.
ESSENTIALS
Creatine
NeoVar Recomped: 2 caps 30 min pre-gym, and 2 caps immediately post-gym, (on NON-gym days - 2 caps immediately post-cardio, and 2 caps 20 min pre-high-carbohydrate-meal later in the day); sometimes 4 caps last thing at night.
Protein Powder/BCAA's
Leppin Sport Pro4: 40g (contains 30g protein per 40g) with breakfast (i.e. meal 1), 20-40g with meal 2, 20-40g with meal 4.
Good Fats
Omega-Essentials: 2 caps immediately post-breakfast.
Vitamins/Minerals
Complete-Balance: 2 caps immediately post-breakfast.
Bio-Mend: 2 caps immediately post-breakfast.
OTHER
OsteoSport: 4 caps first thing in the morning.
IGF-2: 3 caps first thing in the morning, and 3 caps last thing at night.
Lipotrophin-PM: 2 caps first thing in the morning, and 2 caps last thing at night.
RPM: 2 caps 80 min pre-gym (NOT using on NON-gym days).
TRAINING
Cardio
Cardio is to be done either boxing, cycling, rowing, running, or skipping.
HIIT
3 x 20 min sessions per week (Monday, Wednesday, Friday)
Steady-State
3-4 x 20+ min sessions per week (Tuesday, Thursday, Saturday, Sunday#)
Double Cardio
1-4 x 20-30 min sessions per week (whatever day I feel like, but it will be done pm)
# Days Off will be limited to one per week, IF I even have one.
Resistance Training
4-5 sessions per week. Doing Body-Part Splits (excluding Legs), and adding in 1-2 Full-Body sessions. The aim is for 5 sessions per week, but it's fine if I only 4 get done. I haven't assigned resistance sessions to a particular day of the week; instead they will be done in the order Day 1 to Day 4/5 each week, with recovery days between sessions as my body sees fit.
Day 1 - Shoulders
Day 2 - Back/Chest
Day 3 - Full-Body
Day 4 - Arms
Day 5 - Full-Body
Stretching
I stretch for 20-30 minutes a day, usually after my cardio.
COMMENTS
Daily comments will be made on the following:
Sleep - Time and Quality
Mental Alertness/Focus
Energy
Motivation
Mood/Aggression
Stress
Libido
Joints
Endurance
Strength
Quality of Training
Pump and Vascularity
Muscle Hardness/Density
Body Composition and Look
Appetite
Overall Sense of Feeling
Name: Rosie.
Age: 24.
Training Status: Highly Trained/Ex-Elite Athlete.
Goal (of this phase): Increase the lean muscle mass in my upper body, in particular my delts and arms, so that my body is more balanced, whilst staying relatively lean (i.e. Recomping).
Body Statistics
Height - 156.6cm - i.e. 5'2"
Body mass - 51kg - i.e. 112.2 pounds
Body composition - 9.7% bodyfat (BF)
It's a new year and time for a log of epic proprtions (i.e. something to last the year), covering everything from supplements to training. 2008 was great, but 2009 is going to be AWESOME!
DIET
I use a calorie/CHO cycling method, but no specific diet as such, as I listen to my body. Therefore macronutrient ratios and amount of calories (anywhere from 1800 to 4000+ cal/day) will change on a day-to-day basis. CHO sources will be primarily from oats, and sometimes basmati rice and kumara. Protein sources will be from Leppin Sport Pro 4 (four tiered protein matrix (that also includes BCAA?s and L-Glutamine) of whey protein concentrate, whey protein isolate, calcium caseinate, and egg albumin), tuna, chicken breast, lean beef, salmon, and sometimes egg whites and seafood (i.e. prawns, scallops, other types of fish). Fat sources will be from flaxseed oil, natural peanut butter, and sometimes nuts and seeds (i.e. almonds, walnuts, pumpkin seeds, sunflower seeds).
SUPPLEMENTS
Just to make sure that I am creating the most anabolic environment for my body, and ensuring that I stay lean (I am 9.7% BF right now) and even get leanER, whilst gaining strength and improving endurance, and keeping my joints under control, I will be using the full AN range (except Drive, Lipotrophin-AM, and Osteobolin-C - using OsteoSport as my joint supplement). Other supplements (AN and other companies) will be cycled in and out as the log progresses, with any changes noted when relevant.
ESSENTIALS
Creatine
NeoVar Recomped: 2 caps 30 min pre-gym, and 2 caps immediately post-gym, (on NON-gym days - 2 caps immediately post-cardio, and 2 caps 20 min pre-high-carbohydrate-meal later in the day); sometimes 4 caps last thing at night.
Protein Powder/BCAA's
Leppin Sport Pro4: 40g (contains 30g protein per 40g) with breakfast (i.e. meal 1), 20-40g with meal 2, 20-40g with meal 4.
Good Fats
Omega-Essentials: 2 caps immediately post-breakfast.
Vitamins/Minerals
Complete-Balance: 2 caps immediately post-breakfast.
Bio-Mend: 2 caps immediately post-breakfast.
OTHER
OsteoSport: 4 caps first thing in the morning.
IGF-2: 3 caps first thing in the morning, and 3 caps last thing at night.
Lipotrophin-PM: 2 caps first thing in the morning, and 2 caps last thing at night.
RPM: 2 caps 80 min pre-gym (NOT using on NON-gym days).
TRAINING
Cardio
Cardio is to be done either boxing, cycling, rowing, running, or skipping.
HIIT
3 x 20 min sessions per week (Monday, Wednesday, Friday)
Steady-State
3-4 x 20+ min sessions per week (Tuesday, Thursday, Saturday, Sunday#)
Double Cardio
1-4 x 20-30 min sessions per week (whatever day I feel like, but it will be done pm)
# Days Off will be limited to one per week, IF I even have one.
Resistance Training
4-5 sessions per week. Doing Body-Part Splits (excluding Legs), and adding in 1-2 Full-Body sessions. The aim is for 5 sessions per week, but it's fine if I only 4 get done. I haven't assigned resistance sessions to a particular day of the week; instead they will be done in the order Day 1 to Day 4/5 each week, with recovery days between sessions as my body sees fit.
Day 1 - Shoulders
Day 2 - Back/Chest
Day 3 - Full-Body
Day 4 - Arms
Day 5 - Full-Body
Stretching
I stretch for 20-30 minutes a day, usually after my cardio.
COMMENTS
Daily comments will be made on the following:
Sleep - Time and Quality
Mental Alertness/Focus
Energy
Motivation
Mood/Aggression
Stress
Libido
Joints
Endurance
Strength
Quality of Training
Pump and Vascularity
Muscle Hardness/Density
Body Composition and Look
Appetite
Overall Sense of Feeling