Advice coming off Leangains for reset/recomp cycle

  1. New Member
    sheepdog.tx's Avatar
    Stats
    5'7"  155 lbs.
    Join Date
    Jan 2014
    Posts
    268
    Rep Power
    9743
    Level
    14
    Lv. Percent
    74.51%

    Advice coming off Leangains for reset/recomp cycle


    Updates:

    Goal: Slowly add some lean mass gains without almost any fat gain
    Plan: Use GDAs with a carb cycling, complex carbs, paired with compounds.
    BMR Cals: 1545 cals
    Targeted daily cals (lift days): 2500 cals
    Targeted daily cals (off days): 1650 cals

    Current stats: 152 lb, 14% bf, 5'7", 38yo.

    Supp list:
    GDAs:
    EBF Adipose Annihilation v.2
    EBF Recompadrol
    EBF Metabolic Powder
    Nutraplanet Green Coffee Bean (50%)
    TrueNutrition ALA 300mg

    Misc:
    PES Norcodrene
    PES Erase

    Misc mealtime supps:
    GNC triple fish oil 1500
    GNC Multimens Sport

    Protien powders:
    - Post workout recovery: Scivation Mass Builder
    - Whey: Species Isolyze
    - Blends: Syntha-6, Dymatize Elite-XT
    - Casein: ON Casein
    - BCAAs: MN Tripep, Xtend
    - Leucine: Allmax


    Measurements:
    - Measurements will be done weekly at same time, day of the week (on waking, premeal, preshower, pre-bowel/blatter movements) with the same scale measuring Weight, Water, Muscle Mass, and Body Fat through electrical resistance.
    - Morning tempature check to gauge thyroid function
    - Additionally will do a 9 point measurement with tape monthly.
    - Will be using consistancy on supplements, salt intake, water, etc for stablity in variables

    Updates:
    - Updates will be handled weekly as well as occasional updates with meal pictures, discussion, etc

    Workout:
    Heavy days: (mond/wed/friday): Mass compounds
    - based loosely off 6 sets of "starting strength"/all-pros noob program broken 3 days a week(mond/wed/friday), using reverse pyramid sets with a final set to lowered weight to failure then negatives
    - Barbell curls
    - Pull-ups
    - Bench press (Flat or incline)
    - Shoulder Press
    - Stiff leg deadlifts
    - Dips (weighted)
    - Squats
    - Light walks at lunch and after last meal

    Light days: (tuesday/thursday/saturday): Mostly cardio and detailed work
    - MITT cardio 1 hour at lunch
    - Bend over row
    - Shrugs
    - Tricep dips
    - Deltoid flys
    - Should raises
    - Push ups
    - ABs

    - PreWO is straight whey iso with 3g Citruline Malate
    - 2 caps recompadrol , 2 cap green coffee, 2 caps ALA, 5g Leucine at the end of WO on drive home

    Typical PWO shake:
    - Scivation Mass builder (MCTs, Rice carbs, Whey iso), add raw potato starch for resistant starch fiber, 2g creatine

    Typical PWO meal:
    - half a coffee cup of pre meal oatmeal mix (2/3 whole oat groats + 1/3 whey supar grade 80% concentrate)
    - small portion of simple carbs like white rice, potatoes, bread, etc. about half of a small handful
    - couple large portions of complex carb starches like sweet potatos, black rice, lentals and/or quinoa. Around two small handfuls cooked (like recommendation on dry weights here)
    - mix of high fiber lowish carb green veggies
    - 10 oz of lean meat protein

    Heavy Lift days: 35% pro 20% fat 45% carb (low carb mornings like eggs or a Quest bar, pre-lunch LISS, lightly carb lunch of salad, meat, small complex carbs, pre-lift low carb whey, lift as below, recovery shake followed by a high complex carb and lean meat/dairy meal)

    Light lift days :50% pro 40% fat 10% carb
    - fats from raw nuts, natural PB, oily fish, coconuts, avocados, olives, etc
    - carbs only from green veggies

  2. The Female Terminator
    Rosie Chee's Avatar
    Stats
    5'1"  117 lbs.
    Join Date
    Mar 2008
    Age
    30
    Posts
    16,164
    Rep Power
    310840
    Level
    75
    Lv. Percent
    62.52%
    Achievements Activity VeteranActivity ProActivity AuthorityPosting ProPosting AuthorityPosting Veteran

    Replied to PM.

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  3. Enhanced Body Formulations
    EBF Inc's Avatar
    Join Date
    Apr 2012
    Posts
    4,637
    Rep Power
    1594941
    Level
    67
    Lv. Percent
    1.04%
    Achievements Activity ProActivity AuthorityPosting Pro

    Lift days change macro percenta man


    Fat 20-25% play with your carb and protein

    I personally like 45/35/20 carb/pro/fat
    Enhanced Body Formulations Product Educator

    For any questions on our products that need a quick response, please email me directly
    EnhancedBodyFormulations@gmail .com
    •   
       

  4. Professional Member
    booneman77's Avatar
    Stats
    5'10"  185 lbs.
    Join Date
    Feb 2013
    Posts
    4,494
    Rep Power
    3393298
    Level
    76
    Lv. Percent
    49.45%
    Achievements Activity ProActivity AuthorityActivity VeteranPosting Pro

    I'm in bro, I'll stop back later and really check things out.
    It's BULKING season: http://anabolicminds.com/forum/workout-logs/254139-swol-boones-quest.html
  5. New Member
    Mikeyjd's Avatar
    Stats
    5'9"  170 lbs.
    Join Date
    Dec 2011
    Posts
    337
    Rep Power
    70305
    Level
    19
    Lv. Percent
    69.4%

    Quote Originally Posted by EBF Inc View Post
    Lift days change macro percenta man


    Fat 20-25% play with your carb and protein

    I personally like 45/35/20 carb/pro/fat
    Agree. To much pro is inefficient and unnecessary. 1g / lb of bw is probably more than maximal on a bulk. 10% fats is probably gonna disrupt hormone levels.
    Training Log:
    http://anabolicminds.com/forum/workout-logs/239758-bodybuilding-log-mikeyjd.html
  6. New Member
    sheepdog.tx's Avatar
    Stats
    5'7"  155 lbs.
    Join Date
    Jan 2014
    Posts
    268
    Rep Power
    9743
    Level
    14
    Lv. Percent
    74.51%

    Quote Originally Posted by Mikeyjd View Post
    Agree. To much pro is inefficient and unnecessary. 1g / lb of bw is probably more than maximal on a bulk. 10% fats is probably gonna disrupt hormone levels.
    Thanks, this is great input and adjusting in my final draft. Will update up top. Anything else guys? Thinking about adding NoBurn2, Norcodrene, or Forskolin-95 with the above.
  7. New Member
    Mikeyjd's Avatar
    Stats
    5'9"  170 lbs.
    Join Date
    Dec 2011
    Posts
    337
    Rep Power
    70305
    Level
    19
    Lv. Percent
    69.4%

    Quote Originally Posted by sheepdog.tx View Post
    Thanks, this is great input and adjusting in my final draft. Will update up top. Anything else guys? Thinking about adding NoBurn2, Norcodrene, or Forskolin-95 with the above.
    Norco and Fors-95 synergize quite well, as the Yohimbine Bark offers Alpha-2 antagonism. Coop's Corner #1: Forskolin + B-agonists
    Coop's Corner #4: Alpha-2 Antagonism? Yes Please.
    Training Log:
    http://anabolicminds.com/forum/workout-logs/239758-bodybuilding-log-mikeyjd.html
  8. New Member
    sheepdog.tx's Avatar
    Stats
    5'7"  155 lbs.
    Join Date
    Jan 2014
    Posts
    268
    Rep Power
    9743
    Level
    14
    Lv. Percent
    74.51%

    Quote Originally Posted by Mikeyjd View Post
    Norco and Fors-95 synergize quite well
    Can you calrify on this statement. I'm aware yohimbines abilty to target a2 fat areas but not sure how that synergizes with anything in Norco or Forskolin-95. In fact not seeing anything in Norco thats making me see what the hype is about, maybe I'm missing it.
  9. New Member
    Mikeyjd's Avatar
    Stats
    5'9"  170 lbs.
    Join Date
    Dec 2011
    Posts
    337
    Rep Power
    70305
    Level
    19
    Lv. Percent
    69.4%

    Quote Originally Posted by sheepdog.tx View Post
    Can you calrify on this statement. I'm aware yohimbines abilty to target a2 fat areas but not sure how that synergizes with anything in Norco or Forskolin-95. In fact not seeing anything in Norco thats making me see what the hype is about, maybe I'm missing it.
    Nelumbo Nucifera Extract (Standardized for Higenamine) is a Beta-2 agonist.

    I'll just quote Coop here.

    Quote Originally Posted by mr.cooper69 View Post
    Here's the basic rundown:

    A activates B. B activates C. C activates D. D activates fat burning.

    A B-agonist increases levels of A. More A means more B. More B means more C.

    Forskolin further increases levels of C. So you have way, way more C, which activates D. D activates way, way more fat burning.
    Training Log:
    http://anabolicminds.com/forum/workout-logs/239758-bodybuilding-log-mikeyjd.html
  10. New Member
    sheepdog.tx's Avatar
    Stats
    5'7"  155 lbs.
    Join Date
    Jan 2014
    Posts
    268
    Rep Power
    9743
    Level
    14
    Lv. Percent
    74.51%

    Quote Originally Posted by Mikeyjd View Post
    Nelumbo Nucifera Extract (Standardized for Higenamine) is a Beta-2 agonist.

    I'll just quote Coop here.
    Not really seeing what the A, B, C, and D in that follow is. If you have your caffine/yohimbine stack that targets A2s you just stack with Forskolin or is there need for something else? Sorry to be dense here, I did real the articles and the research paper but not following.
  11. New Member
    Mikeyjd's Avatar
    Stats
    5'9"  170 lbs.
    Join Date
    Dec 2011
    Posts
    337
    Rep Power
    70305
    Level
    19
    Lv. Percent
    69.4%

    Quote Originally Posted by sheepdog.tx View Post
    Not really seeing what the A, B, C, and D in that follow is. If you have your caffine/yohimbine stack that targets A2s you just stack with Forskolin or is there need for something else? Sorry to be dense here, I did real the articles and the research paper but not following.
    Norcodrene also contains Higenamine which acts as a Beta-2 agonist. Forskolin, by acting downstream of the b-adrenergic receptor, increases adenyl cyclase activity and elevating cAMP, amplifying the intracellular signal to burn fat. The body interprets the normal B-receptor stimulation as something greater.

    More info on coleus forskohlii. Forskolin Potentiates Isoprenaline-Induced Glycerol Output and Local Blood Flow in Human Adipose Tissue in vivo - Enoksson - 2009 - Pharmacology & Toxicology - Wiley Online Library
    Training Log:
    http://anabolicminds.com/forum/workout-logs/239758-bodybuilding-log-mikeyjd.html
  12. Professional Member
    booneman77's Avatar
    Stats
    5'10"  185 lbs.
    Join Date
    Feb 2013
    Posts
    4,494
    Rep Power
    3393298
    Level
    76
    Lv. Percent
    49.45%
    Achievements Activity ProActivity AuthorityActivity VeteranPosting Pro

    Quote Originally Posted by Mikeyjd View Post
    Agree. To much pro is inefficient and unnecessary. 1g / lb of bw is probably more than maximal on a bulk. 10% fats is probably gonna disrupt hormone levels.
    I agree with this. On a cut you might be able to get away with it for at least awhile, but long term its a bad idea. During a bulk its a hell no. Not only will it make getting your cals harder but it may negatively impact your hormones making you less likely to build muscle. Plus your joints will hate you.

    Quote Originally Posted by sheepdog.tx View Post
    Thanks, this is great input and adjusting in my final draft. Will update up top. Anything else guys? Thinking about adding NoBurn2, Norcodrene, or Forskolin-95 with the above.
    If you're really bulking it may be somewhat counter-productive to add in a fat burner like Norco/NoBurn2. The F-95 is a great addition for lean gains but if your doing a true bulk, the fat burners are kind of wasted. If you're truly concerned about putting on any more fat, you could run them but expect that your bulking and weight gain will have to be much slower.
    It's BULKING season: http://anabolicminds.com/forum/workout-logs/254139-swol-boones-quest.html
  13. New Member
    Mikeyjd's Avatar
    Stats
    5'9"  170 lbs.
    Join Date
    Dec 2011
    Posts
    337
    Rep Power
    70305
    Level
    19
    Lv. Percent
    69.4%

    Quote Originally Posted by booneman77 View Post
    If you're really bulking it may be somewhat counter-productive to add in a fat burner like Norco/NoBurn2. The F-95 is a great addition for lean gains but if your doing a true bulk, the fat burners are kind of wasted. If you're truly concerned about putting on any more fat, you could run them but expect that your bulking and weight gain will have to be much slower.
    I agree about the fat burners not being fully optimized during a bulk. You negate most of their potentiality when in a surplus, although I could see them playing a specific role if you were carb cycling or other certain lean bulk approaches.
    Training Log:
    http://anabolicminds.com/forum/workout-logs/239758-bodybuilding-log-mikeyjd.html
  14. Professional Member
    booneman77's Avatar
    Stats
    5'10"  185 lbs.
    Join Date
    Feb 2013
    Posts
    4,494
    Rep Power
    3393298
    Level
    76
    Lv. Percent
    49.45%
    Achievements Activity ProActivity AuthorityActivity VeteranPosting Pro

    Quote Originally Posted by Mikeyjd View Post
    I agree about the fat burners not being fully optimized during a bulk. You negate most of their potentiality when in a surplus, although I could see them playing a specific role if you were carb cycling or other certain lean bulk approaches.
    It is possible to use them on a lean bulk, however I really only see this being beneficial if you were already pretty lean (8-10%bf). Otherwise there's no chance you'll see a noticeable impact from them. At 14% you're pretty much just wasting your money and limiting your bulking.
    It's BULKING season: http://anabolicminds.com/forum/workout-logs/254139-swol-boones-quest.html
  15. New Member
    sheepdog.tx's Avatar
    Stats
    5'7"  155 lbs.
    Join Date
    Jan 2014
    Posts
    268
    Rep Power
    9743
    Level
    14
    Lv. Percent
    74.51%

    Quote Originally Posted by booneman77 View Post
    It is possible to use them on a lean bulk, however I really only see this being beneficial if you were already pretty lean (8-10%bf). Otherwise there's no chance you'll see a noticeable impact from them. At 14% you're pretty much just wasting your money and limiting your bulking.
    Ding ding ding, we have a winner. Alot of what I'm shooting for is what Booneman77 is doing on his Forskolin/Recompadrol/AAv2 log. I agree alot of what is said on Norcodrene is probably true, its more for the deep cut cycle, but i think the rest if ideal for a ultralean ultra slow bulk. Still I see some value in optimizing my fasted LISS in the mornings or MISS at lunch with the proper stack, just seeing Norcodrene as a reaaaly expensive component.
  16. Professional Member
    booneman77's Avatar
    Stats
    5'10"  185 lbs.
    Join Date
    Feb 2013
    Posts
    4,494
    Rep Power
    3393298
    Level
    76
    Lv. Percent
    49.45%
    Achievements Activity ProActivity AuthorityActivity VeteranPosting Pro

    Quote Originally Posted by sheepdog.tx View Post
    Ding ding ding, we have a winner. Alot of what I'm shooting for is what Booneman77 is doing on his Forskolin/Recompadrol/AAv2 log. I agree alot of what is said on Norcodrene is probably true, its more for the deep cut cycle, but i think the rest if ideal for a ultralean ultra slow bulk. Still I see some value in optimizing my fasted LISS in the mornings or MISS at lunch with the proper stack, just seeing Norcodrene as a reaaaly expensive component.
    If you're looking for a lean bulk my thread is not for that so be careful. I'm on a strict cut so don't take it exactly.
    It's BULKING season: http://anabolicminds.com/forum/workout-logs/254139-swol-boones-quest.html
  17. New Member
    Mikeyjd's Avatar
    Stats
    5'9"  170 lbs.
    Join Date
    Dec 2011
    Posts
    337
    Rep Power
    70305
    Level
    19
    Lv. Percent
    69.4%

    Quote Originally Posted by sheepdog.tx View Post
    Ding ding ding, we have a winner. Alot of what I'm shooting for is what Booneman77 is doing on his Forskolin/Recompadrol/AAv2 log. I agree alot of what is said on Norcodrene is probably true, its more for the deep cut cycle, but i think the rest if ideal for a ultralean ultra slow bulk. Still I see some value in optimizing my fasted LISS in the mornings or MISS at lunch with the proper stack, just seeing Norcodrene as a reaaaly expensive component.
    I agree with the expensive part 100% lol. I might try some when I use my 75% off PES coupon though
    Training Log:
    http://anabolicminds.com/forum/workout-logs/239758-bodybuilding-log-mikeyjd.html
  18. New Member
    sheepdog.tx's Avatar
    Stats
    5'7"  155 lbs.
    Join Date
    Jan 2014
    Posts
    268
    Rep Power
    9743
    Level
    14
    Lv. Percent
    74.51%

    Updates above
  19. New Member
    Mikeyjd's Avatar
    Stats
    5'9"  170 lbs.
    Join Date
    Dec 2011
    Posts
    337
    Rep Power
    70305
    Level
    19
    Lv. Percent
    69.4%

    Quote Originally Posted by sheepdog.tx View Post
    Updates above
    It looks very well thought out. As I'm sure you know it's all about consistency. Track your progress and don't be afraid to make necessary adjustments.
    Training Log:
    http://anabolicminds.com/forum/workout-logs/239758-bodybuilding-log-mikeyjd.html
  20. Professional Member
    booneman77's Avatar
    Stats
    5'10"  185 lbs.
    Join Date
    Feb 2013
    Posts
    4,494
    Rep Power
    3393298
    Level
    76
    Lv. Percent
    49.45%
    Achievements Activity ProActivity AuthorityActivity VeteranPosting Pro

    Quote Originally Posted by sheepdog.tx View Post
    Updates above
    In the future, you should try bolding your updates so people know what to look at. There's a lot of info there to re-read every time and try to decipher the changes
    It's BULKING season: http://anabolicminds.com/forum/workout-logs/254139-swol-boones-quest.html
  

  
 

Similar Forum Threads

  1. Replies: 4
    Last Post: 01-24-2014, 11:11 PM
  2. Suggestions for short recomp cycle
    By rva in forum Anabolics
    Replies: 2
    Last Post: 09-16-2013, 01:36 AM
  3. Can i get some advice on my PCT for my SD Cycle
    By ali11atc in forum Post Cycle Therapy
    Replies: 23
    Last Post: 12-31-2005, 03:31 AM
  4. How many calories for a recomp cycle?
    By CSK in forum Anabolics
    Replies: 0
    Last Post: 12-15-2005, 01:39 AM
  5. Replies: 18
    Last Post: 03-31-2005, 02:12 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in