1HP
Well-known member
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I've been a heavy supp-whore for years now. I actually have no clue anymore which supps were really effective and which weren't because I've taken dozens same time, I've made nice gains sure, also had some big fallbacks (light depressions/long lasting lethargy/illness etc). Best I've ever been was 220 Lb @ just below 10% BF, taking in 5000 Kcals a day. Stats roughly 2 months ago, 01/08/08: Length 6 feet, weight 198 Lb, BF 15%.
I decided I needed a reset, lots of ups and downs, lots of money spend on supps and some evil stuff, I was doing something wrong.
I adjusted my diet to absolutely standard, no supplements at all apart from 2 whey shakes ED.
Starting diet: 1850 cals, 150 gr Prot, 160 gr Carb, 65 gr Fat.
Coming from 2 whey shakes+milk, wholegrain bread + cheese, chicken breast, vegetables/fruit. 5 meals ED, Dinks: water & coffee.
Training:
Mo:
Squat 3x10
SLDL 3x10
Bench Press 3x10
Wo:
Squat 3x10
Clean&Press 3x10
Fri:
Squat 3x10
Deadlift 5x5
Pushups/Pullups 3 sets max reps
I really liked it this way, had nice and steady gains for weeks, focus on squats, increases every week, not every training, sometimes I would do a 220LB squat on monday, wednesday I would make it till 200LB, and then Friday 225LB. Gained strength while losing fat.
2 weeks ago I found an unused bottle of Extend while cleaning up my house (moving soon) and decided to add that to the mix. I removed 1 whey shake from my diet:
New diet: 1600 cals, 120 gr Prot, 145 gr Carb, 60 gr Fat.
+ 10 scoops Extend
Supplement Facts
Serving Size: 2 Scoops (11.5 grams)
Servings per Container: 90
Amount Per Serving % Daily Value
Vitamin B6 (as Pyroxidine HCI) 10mg 167%
L-Leucine 3.5g **
L-Glutamine 2.5g **
L-Isoleucine 1.75g **
L-Valine 1.75g **
Citruline Malate 1g **
So that would equate to 35g BCAA, 12.5g Glutamine, 5g Citruline Malate.
I have no idea how many cals that adds to my diet, 200 or so??
I just put 2 scoops at a time in a shaker, add water and use it as my drink. Spread out over the day. On training days I take 4 scoops just before training and 1 or 2 after.
Well anyway, since then my workouts have been amazing, I now add weight every single time, I even changed reps for squats from 3x10 to 4x10. Fat loss has accelerated quite a bit. This **** really works wonders!!! I've not been sore in the morning since then either..
I'm now at: weight 189 Lb, BF 12%. So I lost 9 Lb/3% BF in 7 weeks and gained significant strength, half of those results are from the last 2 weeks since replacing 1 whey shake with 10 scoops extend. My waistline is down 1.2 inch, my arms are up 0.2 inch, did not take any other measurements but my legs look thicker ;-)
I do not take any other supplements, only thing I've added is 6 fishoil caps a day starting this monday.
I really am amazed how I can keep adding weight to the bar on such a low calorie (and low protein ;-) diet), keep losing fat.
Ofcourse my goals have changed, I'm now mainly looking into getting stronger, not larger and to feel good, both mentally and phsyically. And it's better then ever now!
I decided I needed a reset, lots of ups and downs, lots of money spend on supps and some evil stuff, I was doing something wrong.
I adjusted my diet to absolutely standard, no supplements at all apart from 2 whey shakes ED.
Starting diet: 1850 cals, 150 gr Prot, 160 gr Carb, 65 gr Fat.
Coming from 2 whey shakes+milk, wholegrain bread + cheese, chicken breast, vegetables/fruit. 5 meals ED, Dinks: water & coffee.
Training:
Mo:
Squat 3x10
SLDL 3x10
Bench Press 3x10
Wo:
Squat 3x10
Clean&Press 3x10
Fri:
Squat 3x10
Deadlift 5x5
Pushups/Pullups 3 sets max reps
I really liked it this way, had nice and steady gains for weeks, focus on squats, increases every week, not every training, sometimes I would do a 220LB squat on monday, wednesday I would make it till 200LB, and then Friday 225LB. Gained strength while losing fat.
2 weeks ago I found an unused bottle of Extend while cleaning up my house (moving soon) and decided to add that to the mix. I removed 1 whey shake from my diet:
New diet: 1600 cals, 120 gr Prot, 145 gr Carb, 60 gr Fat.
+ 10 scoops Extend
Supplement Facts
Serving Size: 2 Scoops (11.5 grams)
Servings per Container: 90
Amount Per Serving % Daily Value
Vitamin B6 (as Pyroxidine HCI) 10mg 167%
L-Leucine 3.5g **
L-Glutamine 2.5g **
L-Isoleucine 1.75g **
L-Valine 1.75g **
Citruline Malate 1g **
So that would equate to 35g BCAA, 12.5g Glutamine, 5g Citruline Malate.
I have no idea how many cals that adds to my diet, 200 or so??
I just put 2 scoops at a time in a shaker, add water and use it as my drink. Spread out over the day. On training days I take 4 scoops just before training and 1 or 2 after.
Well anyway, since then my workouts have been amazing, I now add weight every single time, I even changed reps for squats from 3x10 to 4x10. Fat loss has accelerated quite a bit. This **** really works wonders!!! I've not been sore in the morning since then either..
I'm now at: weight 189 Lb, BF 12%. So I lost 9 Lb/3% BF in 7 weeks and gained significant strength, half of those results are from the last 2 weeks since replacing 1 whey shake with 10 scoops extend. My waistline is down 1.2 inch, my arms are up 0.2 inch, did not take any other measurements but my legs look thicker ;-)
I do not take any other supplements, only thing I've added is 6 fishoil caps a day starting this monday.
I really am amazed how I can keep adding weight to the bar on such a low calorie (and low protein ;-) diet), keep losing fat.
Ofcourse my goals have changed, I'm now mainly looking into getting stronger, not larger and to feel good, both mentally and phsyically. And it's better then ever now!
