Since I’ve already decided to do a proper log, I should introduce myself and my goals properly as well, for those of you who don’t know me all that well
I’m a biochem nerd, gym junkie and amateur mountainbike racer. I have been training with weights for about a year and a half and made some reasonable gains. I took on weight training mainly as a stress relief strategy and never thought that it would soon become a major focus in my life. I would REEEALYYYY like to compete one day but at the moment I just don’t have enough muscle to show off.
At the moment, I am ~120lb and 13-15% BF. Being a female I find it hard to put on muscle (that is relatively speaking, I’m certainly not an ectomorph woman). Most of my workouts involve compound movements, deads, squats, chins, powercleans, etc (max dead 165lb, 6reps). I see guys in the gym all the time, lifting less then I do in terms of their bodyweight and yet they grow like weeds even with bad form!
I seem to be a Carb II Reactive individual (damn it!!!), I do gain some minute amount of muscle when I increase carbs but 99% excess of this goes straight into my butt (haha! I feel like the whole 13-15% of my fat is there
….which brings me to my mission “impossible” : lean bulk .... I bet nobody guessed that one!
My choice of weapons are PowerFULL, AP & Recreate
Other than that, my current list of supps is the following :
* BCAA, glutamine, b-alanine, arginine ethyl ester, colostrum
* ALCAR, Q10, fish oil
* MRM Driven (workout formula: Na, K, Ca, P, Cl, vit B complex, vit C, Citrulline
Malate, Dimethylglycine&Endosine, ALCAR,L-Tyrosine, Alpha—glycerol phosphatidyl choline, L-glutamine, L-asparagine, L-Potassium Aspartate)
* Nutralife Oxyguard (gingko, bilberry, milk thistle, grapeseed, green tea, turmeric, korean&siberian ginseng, citrus bioflavonoids, betacarotene)
* Nutralife horse chestnut complex (horse ch, ginkgo, bilberry, butchers broom, gotu kola, hesperidin, vit C),
* liver support formula, bromelain
Holy smoke, I only just realized how much $hit I’m taking !
*Protein (kangaroo, fish, organic chicken, WHOLE eggs),
*Fats (flaxseed, fish oil, nuts, coconut),
Veggies (ALL OF THEM !!!)
Complex carbs (oats, brown rice, wholemeal and rye bread)
Fruit (grapefruit, apples and berries).
Now don’t ask me about macros because I’m not a true calorie counter, instead I like to “listen to my body” and generally have quite a good idea when I under- or over-do it, especially the later Since my main current goal is muscle building rather than cutting that should work to my advantage, haha !!!. I’m hoping that AP and PwFULL will help in the muscle-building department and the “synergy” of AP& Recreate should keep fat storage under restraint !
4 x week: weights
HIIT Morning cardio 3 x week
*Cardio on off days
*I know that looks like a lot of cardio but I don’t have a car so I ride my bike everywhere, + my body is used to that
1. 30min b4 morning cardio: 1PowerFULL + Recreate (1 or 2, still experimenting)
2. Immediately b4 cardio: 1AP (cardio 20-30min, HIT)
3. Breakfast: includes complex carbs
4. 20-30min b4 third meal/pre-training meal: 1AP
Meal includes complex carbs
5. 10min b4 workout (approx 1hr after third meal):
Recreate+PowerFULL (depending on what I dose in the morning, do not want to go over 3 Recreate/day, same with PowerFULL)
6. Workout drink:
10g BCAA+5g glutamine+ALCAR+, b-alanine, arginine, ethyl ester)
7. Immediately PWO & 30min b4 PWO meal: 1AP
PWO meal: includes complex & simple carbs
PowerFULL and Recreate are separated at least an hour from meals. With AP I am planning to start off with 30-40g of carbs per meal and ramp it up according to response. On NON-WEIGHT training days PowerFULL would be omitted, but I would still take Recreate and AP.