Training Status: Highly Trained/Ex-Elite Athlete.
Goal (of this phase): Recomping and 'Recovery'.
Since I am no longer competing, a log following 'competition preparation' is extinct. The photo shoots are still on, with four set up for November/December this year, once study is over.
Recently I was diagnosed with Chronic Fatigue. Anyways, long story short, along with the Chronic Fatigue came a few other things that made Rosie sit back and REALLY take a long, hard look at her health. This log will pretty much follow me as I fight and climb back up to the heights I was at...And then SURPASS them.
I use a calorie/CHO cycling method, but no specific diet as such, as I listen to my body. Therefore macronutrient ratios and amount of calories (anywhere from 1800 to 4000+ cal/day) will change on a day-to-day basis. CHO sources will be primarily from oats, and sometimes basmati rice and kumara. Protein sources will be from Leppin Pro 4 (four tiered protein of whey protein concentrate, , calcium caseinate, and egg albumin), tuna, chicken breast, lean beef, salmon, and sometimes egg whites and seafood (i.e. prawns, scallops, other types of fish). Fat sources will be from flaxseed oil, natural peanut butter, and sometimes nuts and seeds (i.e. almonds, walnuts, pumpkin seeds, sunflower seeds).
Just to make sure that I am creating the most anabolic environment for my body, and ensuring that I stay lean (I am 10% BF right now) and even get leanER, whilst gaining strength and improving , and keeping my joints under control, I will be using the full AN range (except - using Hot-Rox Extreme as my 'fatburner', and - using OsteoSport as my joint supplement).
: 2 caps 80 min pre-gym (on NON-gym days - 1-2 caps 80 min pre-cardio).
Drive: 2 caps 80 min pre-gym, and 2 caps mid-afternoon (on NON-gym days - 2 caps first thing in the morning, and 2 caps mid-afternoon).
Recomped: 2 caps 30 min pre-gym, and 2 caps immediately post-gym, (on NON-gym days - 2 caps 30 min pre-cardio, and 2 caps immediately post-cardio); sometimes 4 caps last thing at night.
: 3 caps first thing in the morning, and 3 caps last thing at night.
Lipotrophin-PM: 2 caps first thing in the morning, and 2 caps last thing at night.
OsteoSport: 4 caps first thing in the morning.
Lean Extreme: 1 cap first thing in the morning, 1 cap 30 min pre-gym, and 1 cap last thing at night (on NON-gym days - 1 cap first thing in the morning, 1 cap 4 hours post-waking, and 1 cap last thing at night).
Hot-Rox Extreme: 2-4 caps first thing in the morning, and 1 cap 45 min pre-lunch.
Poseidon: 1 serve first thing in the morning, 1 serve 30 min pre-gym, and 1 serve last thing at night (on NON-gym days - 1 serve first thing in the morning, and 1 serve last thing at night).
Super Calcium Complex: 1 cap post-breakfast.
Vitamin B5: 5 grams first thing in the morning, and 5 grams immediately post-gym (on NON-gym days - 5 grams first thing in the morning, and 5 grams immediately post-cardio) (when it arrives).
Monday: 20 min HIIT + 20-30 min Stretch + Gym Full-Body
Tuesday: 20-30 min Cardio + 20-30 min Stretch
Wednesday: 20 min HIIT + 20-30 min Stretch + Gym Full-Body
Thursday: 20-30 min Cardio + 20-30 min Stretch
Friday: 20 min HIIT + 20-30 min Stretch + Gym Full Body
Saturday: 20-30 min Cardio + 20-30 min Stretch + Gym (4-week rotation of Back, Shoulders, Arms, and Chest)
Sunday: Either a DAY OFF or 20-30 min Cardio + 20-30 min Stretch
I have decided on doing Full-Body sessions again, as when I did it back in June/July, it worked rather well (I was doing 4 x Full-Body sessions per week). Yes, it shot my body to pieces, but it WAS a GOOD shock to the system, which is what I am wanting now. However, I will only be doing 3 x Full-Body sessions, and the fourth Gym session each week I shall focus on ONE body-part, rotating body-parts each week (i.e. so this programme shall go for 8 weeks, as I plan on rotating each body-part TWICE). ALL Gym sessions will see Rosie lifting as hard and as heavy as she can; I don't do 'easy' days (if they happen, it is only because my body won't respond the way I want it to!) Days Off will be limited to one per week, IF I even have one.
Daily comments will be made on the following:
Sleep - Time and Quality
Quality of Training
Pump and Vascularity
Body Composition and Look
Overall Sense of Feeling
This log will start tomorrow. Enjoy!