crisis
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Hello all ...
I am 34 years old (Turn 35 March 15th) and have been working out for a year. I have never really been able to stick to any kind of workout for long prior to that and have been somewhat overweight and weak for my entire adult life. About 5 months ago I really got into this and made the concentrated effort to make the change in lifestyle necessary to make real progress.
I slowly over that time got my Diet in check (it was horrendous before). Got on a schedule of Weight training 4-5 days a week, and added some cardio.
Since then I have dropped down from 260lbs to my now weight of 218lbs and have been growing muscles and strength the whole time at a reasonable pace. Primarily using Leviathan Reloaded and DCP over the last 2 months and adding cardio, while running a clean diet, has accounted for the last 20lbs of fat loss.
I will say I am in the best shape of my adult life at this point. But as you guys probably know it is never enough. I am determined to get down to around 14% Body fat and continue to grow my muscles.
My wife and I have a Vacation to Playa Del Carmen, MX coming up in late March, so this has given us incentive to step it up. We have both pretty much become gym rats. She just had our 2nd kid 9 months ago and has been running the same regimen of working out and cardio and diet that I have and has really shed a lot of fat too.
Anyway, over the next 9 weeks I am focusing on a serious Recomp/Cut, and I will be logging it for myself and you.
This log will probably not include a huge list of weights and sets and reps that I performed every day and whatnot. It will be more subjective and cover the all around experience and results.
Feel free to make any helpful suggestions, as I am always looking for good feedback and inside info from some of you more experience people out there.
And it begins ... 1/13/2008
Measurments - 1/8/2008 (unflexed)
----------------------------------
Height - 6'1"
Starting Weight (lbs) - 218
Body Fat % - 22.5
Neck - 15.25
Chest - 44.25
Shoulders - 51.5
Waist - 41.25
Hips - 42
Bicep (R) - 13.25
Bicep (L) - 13.25
Thigh (R) - 23
Thigh (L) - 23
Calf (R) - 16.25
Calf (L) - 16.25
On Cycle Goodness - ON CYCLE started 1/13/2008
-----------------------------------------------
CTD Labs Winadrol (5a-androstano[2,3-c] furazan-17b-tetrahydropyranol ether)
WK1 day 1-3 - 100mg
WK1 day 4-7 - 150mg
WK2 - 150mg
WK3 day 1-3 - 150mg
WK3 day 4-7 - 200mg
WK4 - 200mg
WK5 - 200mg
RPN Havoc (2a,3a-epithio-17a-methyl-5a-androstan-17b-ol)
WK2 day 1 - 10mg
WK2 day 2-7 - 20mg
WK3 - 30mg
WK4 - 40mg
WK5 - 40mg
Daily Supplements (On-Cycle & Post Cycle Therapy - 9 wks)
----------------------------------------------------------
Multi-Vitamin - 1
Vitamin C (500mg) - 1
Fish Oil (1g) - 3
Flaxseed Oil (1g) - 3
CLA (1g) - 4
Acetyl L-Carnitine (500mg) - 1
Co-Q10 (300mg) - 1
Probiotic (100mg) - 1
Glutamine (5g) - 2
Red Yeast Rice (600mg) - 2
Saw Palmetto (320mg) - 1
SuperCissus Bulk Powder (1.1g) - 2
BCAA Bulk Powder - ? (waiting for shipment)
Taurine Bulk Powder (2.2g) - 2 (waiting for shipment)
Anabolic Extreme Perfect Cycle - 4 caps ED (total contents of 4 caps below ...)
- N-Acetyl-Cysteine (2g)
- Milk Thistle (1.2g)
- ALA (400mg)
Designer Supplements Lean Extreme (Anti-Cortisol - 7-OH (50mg)) - 3 caps ED (150mg total)
Palo Alto Labs Leviathan Reloaded - 4 caps ED
RPN DCP - 6 caps ED
CTD Labs KRE-Alkalyn (1.5g) - 2 (equivalent to about 30g Creatine Mono)
Post Cycle Therapy Supplements
---------------------------------
Nolvadex (Tamoxifen)
wk6 - Day 1-3 - 40mg
wk6 - Day 4-7 - 30mg
wk7 - 30mg
wk8 - 20mg
wk9 - 10mg
Clomid
wk6 day 1 - 300mg
wk6 day 2-7 - 100mg
wk7 - 75mg
wk8 - 50mg
Fenugreek - 2g ED
Ultimate Nutrition Testostro Grow HP - 3 caps ED (total contents of 3 caps below ...)
- Chrysin (800mg)
- Tribulus Terrestris (1.5g)
- Saw Palmetto (200mg)
- Nettle Root (155mg)
- Avena Sativa (90mg)
- I3C - (40mg)
- Daidzein (30mg)
- Hawthorne Extract (130mg)
- Cucurbita Pepo (120mg)
- ALA (160)
Diet - approximately 2,500 calories/day
---------------------------------------
Sticking to this pretty religiously - 1 cheat meal a week usually (Hamburger, Pizza, or Mexican)
Typical Day ...
Meal 1 - Pre-Workout - Shake (Water, ON 100% Whey Gold Standard (2 scoops), Kwick Carb WMS (50g)
BSN NO-Xplode (2 scoops)
Meal 2 - Post-Workout - Shake (Water, ON 100% Whey Gold Standard (2 scoops), Kwick Carb WMS (50g)
Meal 3 - 8oz Grilled Chicken Breast
1/4 cup of Green Beans (or brocolli, or asparagus)
1/4 cup of Corn
Meal 4 - 7oz Water packed Tuna
1 medium Orange or Apple
24 unsalted almonds
Snack - Pure Protein Bar
Meal 5 - 8oz Grilled Chicken Breast
1/4 cup of Green Beans (or brocolli, or asparagus)
1/4 cup of Corn
Meal 6 - Bedtime - Shake (Light Soy Milk 12oz, Muscle Milk (2 scoops))
Training
---------
5-7 Days a Week of Cardio (HIIT Elliptical 35-50 mins) + sometimes Suicides or 2000m Rowing machine
Resistance Splits - Rotate usually 5 days a week (Weekend is Cardio Only usually)
----------------------------------------------------------------------------------
Chest + Tricep
Back + Bicep
Abs
Shoulders + Biceps
Legs
Oh, and I guess I will include the Shame Shots ...
I am 34 years old (Turn 35 March 15th) and have been working out for a year. I have never really been able to stick to any kind of workout for long prior to that and have been somewhat overweight and weak for my entire adult life. About 5 months ago I really got into this and made the concentrated effort to make the change in lifestyle necessary to make real progress.
I slowly over that time got my Diet in check (it was horrendous before). Got on a schedule of Weight training 4-5 days a week, and added some cardio.
Since then I have dropped down from 260lbs to my now weight of 218lbs and have been growing muscles and strength the whole time at a reasonable pace. Primarily using Leviathan Reloaded and DCP over the last 2 months and adding cardio, while running a clean diet, has accounted for the last 20lbs of fat loss.
I will say I am in the best shape of my adult life at this point. But as you guys probably know it is never enough. I am determined to get down to around 14% Body fat and continue to grow my muscles.
My wife and I have a Vacation to Playa Del Carmen, MX coming up in late March, so this has given us incentive to step it up. We have both pretty much become gym rats. She just had our 2nd kid 9 months ago and has been running the same regimen of working out and cardio and diet that I have and has really shed a lot of fat too.
Anyway, over the next 9 weeks I am focusing on a serious Recomp/Cut, and I will be logging it for myself and you.
This log will probably not include a huge list of weights and sets and reps that I performed every day and whatnot. It will be more subjective and cover the all around experience and results.
Feel free to make any helpful suggestions, as I am always looking for good feedback and inside info from some of you more experience people out there.
And it begins ... 1/13/2008
Measurments - 1/8/2008 (unflexed)
----------------------------------
Height - 6'1"
Starting Weight (lbs) - 218
Body Fat % - 22.5
Neck - 15.25
Chest - 44.25
Shoulders - 51.5
Waist - 41.25
Hips - 42
Bicep (R) - 13.25
Bicep (L) - 13.25
Thigh (R) - 23
Thigh (L) - 23
Calf (R) - 16.25
Calf (L) - 16.25
On Cycle Goodness - ON CYCLE started 1/13/2008
-----------------------------------------------
CTD Labs Winadrol (5a-androstano[2,3-c] furazan-17b-tetrahydropyranol ether)
WK1 day 1-3 - 100mg
WK1 day 4-7 - 150mg
WK2 - 150mg
WK3 day 1-3 - 150mg
WK3 day 4-7 - 200mg
WK4 - 200mg
WK5 - 200mg
RPN Havoc (2a,3a-epithio-17a-methyl-5a-androstan-17b-ol)
WK2 day 1 - 10mg
WK2 day 2-7 - 20mg
WK3 - 30mg
WK4 - 40mg
WK5 - 40mg
Daily Supplements (On-Cycle & Post Cycle Therapy - 9 wks)
----------------------------------------------------------
Multi-Vitamin - 1
Vitamin C (500mg) - 1
Fish Oil (1g) - 3
Flaxseed Oil (1g) - 3
CLA (1g) - 4
Acetyl L-Carnitine (500mg) - 1
Co-Q10 (300mg) - 1
Probiotic (100mg) - 1
Glutamine (5g) - 2
Red Yeast Rice (600mg) - 2
Saw Palmetto (320mg) - 1
SuperCissus Bulk Powder (1.1g) - 2
BCAA Bulk Powder - ? (waiting for shipment)
Taurine Bulk Powder (2.2g) - 2 (waiting for shipment)
Anabolic Extreme Perfect Cycle - 4 caps ED (total contents of 4 caps below ...)
- N-Acetyl-Cysteine (2g)
- Milk Thistle (1.2g)
- ALA (400mg)
Designer Supplements Lean Extreme (Anti-Cortisol - 7-OH (50mg)) - 3 caps ED (150mg total)
Palo Alto Labs Leviathan Reloaded - 4 caps ED
RPN DCP - 6 caps ED
CTD Labs KRE-Alkalyn (1.5g) - 2 (equivalent to about 30g Creatine Mono)
Post Cycle Therapy Supplements
---------------------------------
Nolvadex (Tamoxifen)
wk6 - Day 1-3 - 40mg
wk6 - Day 4-7 - 30mg
wk7 - 30mg
wk8 - 20mg
wk9 - 10mg
Clomid
wk6 day 1 - 300mg
wk6 day 2-7 - 100mg
wk7 - 75mg
wk8 - 50mg
Fenugreek - 2g ED
Ultimate Nutrition Testostro Grow HP - 3 caps ED (total contents of 3 caps below ...)
- Chrysin (800mg)
- Tribulus Terrestris (1.5g)
- Saw Palmetto (200mg)
- Nettle Root (155mg)
- Avena Sativa (90mg)
- I3C - (40mg)
- Daidzein (30mg)
- Hawthorne Extract (130mg)
- Cucurbita Pepo (120mg)
- ALA (160)
Diet - approximately 2,500 calories/day
---------------------------------------
Sticking to this pretty religiously - 1 cheat meal a week usually (Hamburger, Pizza, or Mexican)
Typical Day ...
Meal 1 - Pre-Workout - Shake (Water, ON 100% Whey Gold Standard (2 scoops), Kwick Carb WMS (50g)
BSN NO-Xplode (2 scoops)
Meal 2 - Post-Workout - Shake (Water, ON 100% Whey Gold Standard (2 scoops), Kwick Carb WMS (50g)
Meal 3 - 8oz Grilled Chicken Breast
1/4 cup of Green Beans (or brocolli, or asparagus)
1/4 cup of Corn
Meal 4 - 7oz Water packed Tuna
1 medium Orange or Apple
24 unsalted almonds
Snack - Pure Protein Bar
Meal 5 - 8oz Grilled Chicken Breast
1/4 cup of Green Beans (or brocolli, or asparagus)
1/4 cup of Corn
Meal 6 - Bedtime - Shake (Light Soy Milk 12oz, Muscle Milk (2 scoops))
Training
---------
5-7 Days a Week of Cardio (HIIT Elliptical 35-50 mins) + sometimes Suicides or 2000m Rowing machine
Resistance Splits - Rotate usually 5 days a week (Weekend is Cardio Only usually)
----------------------------------------------------------------------------------
Chest + Tricep
Back + Bicep
Abs
Shoulders + Biceps
Legs
Oh, and I guess I will include the Shame Shots ...
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