Well I was thinking of Recomp with some Recreate, and boosting my workouts with Get Diesel's JP8, and I've always been an insulin-supp whore so this would be ana product right up my area of expertise. I've dabbled with ALA, Vanadyl, Corosolic Acid (PSlin) & Anabolic Pump. I generally absorb my carbs very well, however I did notice improved partitioning with PSlin (20% corosolic acid) as compared to AP.
Age: 19, University Student
Sex: Male
Height: 6'0
Weight: ~160, 8.5% bf
Body Type: Ecto
Current Training Schedule: German Volume Training
DAY 1-
1a) Leg Press 10x10
1b) Abs (10x10)
2a) Calf Presses
2b) Lunges
DAY 2-
1a) Decline DB Press (10x10)
1b) Pull-Ups (10x10)
2a) DB Rows (3x10)
2b) Chest Fly (3x10)
Day 3- 1)Deadlifts (10x10)
Day 4-
1a)Dips (10x10)
1b) Bicep Curls (10x10)
2a) Shoulder Press (3x10)
2b) DB Lat Raise (3x10)
Day 5- Rest
Cardio- I do HIIT sprints in days 2,3 and 4, and on days 1 & 5 I do low-intensity cardio. My body responds very well to cardio being a longtime runner, and I feel it improves my recovery through the increased bloodflow immediately after my workout.
Current Supplementation: This could be VERY long, but I'll try and be brief. Vitamins (Multi, B,C,D), Green Tea, ZMA, BA, Creatine, Fish Flax and Sesame Oils, Glucose Partitioners
Current Diet: Not too much physical activity right now, so I'm eating around 2600 to lean bulk. My maintenance is 2200 right now. My carbs are packed around my morning workout (Oats before, pasta/WW something afterwards) . I generally skip the PWO shake and just go straight into high GI carb/pro meal, but it's variable. I always have Glutamine/Lecuine & BCAA's during my workout which greatly improves my recovery. Also some might say the 30% fats is too high, however my body doesn't respond well if I drop that % lower, and I start running into energy problems.
40% Carbs 30% Protein 30% Fats
Typical meal plan looks like
Pre-WO Meal 1: 7h00 100g Steelcut Oats, Scoop Whey, Berries
Workout 8h15-9h15: Glutamine/BCAA/BA + others
Meal 2: 9h20 Scoop WPI,Ground Oats,100g Frozen Banana OR
PWO (Meal 3)10h20 70g Complex Carbs (Usually sweetpotato + Biscotti) 100g Chicken Breast
Meal 4 13h30 Beef Chili with Extra Frozen Veggies (Staple frozen in tupperwares), Tsp Fish Oil
Meal 5 16h30 Grilled Wholewheat Salmon Wrap, Broccoli
Meal 6 19h302 Egg 0.5cup Eggwhite Omelette + Lowfat Cheese,Tsp Fish Oil,
Meal 7 : Casein Shake + 1-2 Tbsp coconut Oil
I maintain a highly daily water intake of 4-5 L through tea and water (Drink crystals... I know it's probably killing me but they taste too good!).
I will track my weight/progress throughout the log.