Training Status: Highly Trained/Ex-Elite Athlete.
Goal (of this phase): Increase the lean in my upper body, in particular my delts and arms, so that my body is more balanced, whilst staying relatively lean (i.e. Recomping).
Height - 156.6cm - i.e. 5'2"
Body mass - 51kg - i.e. 112.2 pounds
Body composition - 9.7% bodyfat (BF)
It's a new year and time for a log of proprtions (i.e. something to last the year), covering everything from supplements to training. 2008 was great, but 2009 is going to be AWESOME!
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 Sport Pro 4 (four tiered protein (that also includes BCAA?s and ) 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 9.7% 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 Drive, , and - using OsteoSport as my joint supplement). Other supplements (AN and other companies) will be cycled in and out as the log progresses, with any changes noted when relevant.
Recomped: 2 caps 30 min pre-gym, and 2 caps immediately post-gym, (on NON-gym days - 2 caps immediately post-cardio, and 2 caps 20 min pre-high-carbohydrate-meal later in the day); sometimes 4 caps last thing at night.
Leppin Sport Pro4: 40g (contains 30g protein per 40g) with breakfast (i.e. meal 1), 20-40g with meal 2, 20-40g with meal 4.
Omega-Essentials: 2 caps immediately post-breakfast.
Complete-Balance: 2 caps immediately post-breakfast.
: 2 caps immediately post-breakfast.
OsteoSport: 4 caps first thing in the morning.
: 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.
: 2 caps 80 min pre-gym (NOT using on NON-gym days).
Cardio is to be done either boxing, cycling, rowing, running, or skipping.
3 x 20 min sessions per week (Monday, Wednesday, Friday)
3-4 x 20+ min sessions per week (Tuesday, Thursday, Saturday, Sunday#)
1-4 x 20-30 min sessions per week (whatever day I feel like, but it will be done pm)
# Days Off will be limited to one per week, IF I even have one.
4-5 sessions per week. Doing Body-Part Splits (excluding Legs), and adding in 1-2 Full-Body sessions. The aim is for 5 sessions per week, but it's fine if I only 4 get done. I haven't assigned resistance sessions to a particular day of the week; instead they will be done in the order Day 1 to Day 4/5 each week, with recovery days between sessions as my body sees fit.
Day 1 - Shoulders
Day 2 - Back/Chest
Day 3 - Full-Body
Day 4 - Arms
Day 5 - Full-Body
I stretch for 20-30 minutes a day, usually after my cardio.
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