Experiment RECOMP ---&g t ; CUT 12 weeks to less belly!!
RECOMP ---> CUT
So I'm just beginning a winter recompish run that will morph into a cut that I plan on logging here. It's probably going to really just be weekly updates as I won't have the time to update it everyday. So here's my info:
38yrs, 5'10", 238lbs, 22%bf (according to 3pt caliper, will use this throughout)
training is 35-45min of lifting, typically 8-12 sets per body part with reps in the 10-12 range, try to keep rests inbetween sets to less than 60 seconds, sometimes instead of a rest I'll mix in some type of cardio type excercise like burpees, jogging/skipping/jump roping in place or shoulder work with plates like side/rear raises (they're a weak point for me). After lifting I do 25-35 min of a brisk inclined walk and every 5 min I'll speed up to a fast jog for 1 min, by the end I'm drenched. This 5 days a week, Mon - legs, tues - back, wed - shoulders, thur - chest, fri - arms
nutrition I'm hardcore keto (except for this thanksgiving and probably xmas), 25g carbs max, 125g protein (sometimes I can get up to 150g without getting out of ketosis, I use a ketonix breathalyzer to measure) and the remainder of cals is fat to get up to 2k cals.
I'm currently finishing up a 2 month run of OL epic(1 month), follidrone(1 month), OL ignit3, PES shift, 8g daily of some cheap bulk longjack(from amazon) and some Evo SuperNova, I'll be done in one week (except the supernova).
With the SuperNova I'm running an experiment, I've been applying it twice a day to just one side of my gut, love handle and inner thigh. I want to see just how localized of an affect it has if any at all. Definitely can't wait to the see the results on this!
I lift around 4:45am so I def use a pwo, which consists of either OL conqu3r or Pre-jym, plus I also have my own made pwo which is geared for pumps. Homemade pwo ingredients:
150mg Uridine
1g agmatine
3.8g citrulline malate
4.5g potassium nitrate
8mg huperzine
2g alcar
2g citric acid
3 packets sugarfree koolaid
75mg yhcl
So now for the recomp/cut run details, 12 weeks (I'm currently on day 4 today, started on 11/22)
OL sup3r-4, wks 1-8 @ (110 2.5wks then 330 5.5wks)
OL sup3r-1, wks 1-8 @ 330
OL sup3r-11 wks, 1-12 (125/125/250/250/250/250/250/250/250/250/250/250)
OL sup3r-epi, wks 2-12 @ 750
OL Ar1micare, wks 5-8
OL sup3r-pct, wks 9-12
OL kingsblood, wks 13-16
follidrone 2, wks 13-20
exem on hand
nolv wks 13-16
also @ bedtime 25 of mk will probably run for at least 4 months, dosing is 5 on / 2 off (will experiment with this dosing)
I've probably missed something so I'll update this first post as needed.
Thoughts/concerns? let the flaming begin!!
bighulksmash booneman77 thebigt hairygrandpa rtmilburn alphagainz SFreed CJNator HIT4ME wesb2387 Gutterpump Tank999 DennisTheDane ryane87 Juicedeez utz BEAST73 Alpha1agreda LeanEngineer coltonwalker Brandinooooo Sparkss Studhorse blueline438 lifted67 smith_69 rtmilburn FireTitan alphagainz ChocolateClen justhere4comm matt8483 ryane87 nostrum420 mmorso Brandinooooo HIT4ME thebigt VO2Maxima Volvo140G Jebrook Woody hairygrandpa Dirty Dan UnicornDrpns hairygrandpa Bmac63095 TNlifting BEAST73 Tank999 BloodManor angcd3 habajaba mmorso 123abcabcabc Macyyy hamdysayed Bry11 and anyone else I missed!
RECOMP ---> CUT
So I'm just beginning a winter recompish run that will morph into a cut that I plan on logging here. It's probably going to really just be weekly updates as I won't have the time to update it everyday. So here's my info:
38yrs, 5'10", 238lbs, 22%bf (according to 3pt caliper, will use this throughout)
training is 35-45min of lifting, typically 8-12 sets per body part with reps in the 10-12 range, try to keep rests inbetween sets to less than 60 seconds, sometimes instead of a rest I'll mix in some type of cardio type excercise like burpees, jogging/skipping/jump roping in place or shoulder work with plates like side/rear raises (they're a weak point for me). After lifting I do 25-35 min of a brisk inclined walk and every 5 min I'll speed up to a fast jog for 1 min, by the end I'm drenched. This 5 days a week, Mon - legs, tues - back, wed - shoulders, thur - chest, fri - arms
nutrition I'm hardcore keto (except for this thanksgiving and probably xmas), 25g carbs max, 125g protein (sometimes I can get up to 150g without getting out of ketosis, I use a ketonix breathalyzer to measure) and the remainder of cals is fat to get up to 2k cals.
I'm currently finishing up a 2 month run of OL epic(1 month), follidrone(1 month), OL ignit3, PES shift, 8g daily of some cheap bulk longjack(from amazon) and some Evo SuperNova, I'll be done in one week (except the supernova).
With the SuperNova I'm running an experiment, I've been applying it twice a day to just one side of my gut, love handle and inner thigh. I want to see just how localized of an affect it has if any at all. Definitely can't wait to the see the results on this!
I lift around 4:45am so I def use a pwo, which consists of either OL conqu3r or Pre-jym, plus I also have my own made pwo which is geared for pumps. Homemade pwo ingredients:
150mg Uridine
1g agmatine
3.8g citrulline malate
4.5g potassium nitrate
8mg huperzine
2g alcar
2g citric acid
3 packets sugarfree koolaid
75mg yhcl
So now for the recomp/cut run details, 12 weeks (I'm currently on day 4 today, started on 11/22)
OL sup3r-4, wks 1-8 @ (110 2.5wks then 330 5.5wks)
OL sup3r-1, wks 1-8 @ 330
OL sup3r-11 wks, 1-12 (125/125/250/250/250/250/250/250/250/250/250/250)
OL sup3r-epi, wks 2-12 @ 750
OL Ar1micare, wks 5-8
OL sup3r-pct, wks 9-12
OL kingsblood, wks 13-16
follidrone 2, wks 13-20
exem on hand
nolv wks 13-16
also @ bedtime 25 of mk will probably run for at least 4 months, dosing is 5 on / 2 off (will experiment with this dosing)
I've probably missed something so I'll update this first post as needed.
Thoughts/concerns? let the flaming begin!!
bighulksmash booneman77 thebigt hairygrandpa rtmilburn alphagainz SFreed CJNator HIT4ME wesb2387 Gutterpump Tank999 DennisTheDane ryane87 Juicedeez utz BEAST73 Alpha1agreda LeanEngineer coltonwalker Brandinooooo Sparkss Studhorse blueline438 lifted67 smith_69 rtmilburn FireTitan alphagainz ChocolateClen justhere4comm matt8483 ryane87 nostrum420 mmorso Brandinooooo HIT4ME thebigt VO2Maxima Volvo140G Jebrook Woody hairygrandpa Dirty Dan UnicornDrpns hairygrandpa Bmac63095 TNlifting BEAST73 Tank999 BloodManor angcd3 habajaba mmorso 123abcabcabc Macyyy hamdysayed Bry11 and anyone else I missed!