Alright guys, this will be my first log I will actually be posting. I have ran logs before, however I have never posted for public viewing.
Stats:
6'3", 195lbs, 13%bf.
Goals: 200lbs, <10% bf
With lots of research and some recommendations from the great members here at AM, I've constructed the following protocol.
Diet will be carb cycling 3High, 2Low, 2Off
High protein everyday, and average fat intake, emphasis on healthy fats.
Workout will be 3 day lift split
Day 1:
Diet:
High Carbs, High Protein, Avg. Fat)
Workout:
Hack Squats ( i have poor form, so this helps me) 4X10
SL/DL : 4x10
Leg Ext: 4x10
Hip Flexor:3x10
Calf press: 4X20 ss w/ Calf Raise:4X20
Incline BB: 3X10
Straight Pull ups: 3 x failure
Lat Raises: 4:10
BB Curl:2X10 ss w/ Reverse BB curl 2x10
Skull Crushers: 3X10
40 mins of low intensity cardio
Day 2:
Diet: No carbs, High Protein, Avg. Fat)
No Lifting or Cardio
Day 3:
Diet:
Low Carbs, High Protein, Avg. Fats)
Workout:
P90x Ab ripper x program
30 mins HIIT
Day 4:
Diet:
High Carb, High Protein, avg. Fat)
Workout:
Dead Lift: 4X10
Outward Pull Ups: 3xfailure
Leg Press: 4X10
Ham Curl: 4X10
Calf press: 4X20 ss w/ Calf Raise:4X20
Military Press: 3x10
Row: 3X10
40 mins of low intensity cardio
Day 5:
Diet:
No carbs, high protein, avg. fat
Workout:
none
Day 6:
Diet:
High Carbs, High Protein, avg. fats
Workout:
BB Squat: 4X 15,15,12,10
SL/DL : 4x10
Leg Ext: 3x10
Hip Flexor: 3X10
Calf press: 4X20 ss w/ Calf Raise:4X20
Incline BB: 3X10
Inward Pull ups: 3xfailure
Lat Raises: 4:10
Seated DB curls :2X10 ss w/ Reverse BB curl 2x10
Tricep Push downs: 2x10 ss w/ Pull downs: 2x10
Day 7:
Diet:
Low carbs, High Protein, avg. fats
Workout:
P90x Ab ripper x program
30 mins of HIIT
I may need to throw in a day 8 of rest here, if I'm still sore come day 1 again.
Supps will be as follows:
LG MMv2: 4/5 ED
LG M1D: 6ED for
AX Lean FX: 3/ED
Usplabs: jack3d
Hawthorn: 3g ED
Performance Multi: Morning
Omegas 3-6-9: 1500mg-800mg-600mg
Vitamin C: 3G/ED
BCAA's 2:1:1: 5x/ED
Glutamine: >20g ED
Protein mixes: caesin/whey >250g ED
Stats:
6'3", 195lbs, 13%bf.
Goals: 200lbs, <10% bf
With lots of research and some recommendations from the great members here at AM, I've constructed the following protocol.
Diet will be carb cycling 3High, 2Low, 2Off
High protein everyday, and average fat intake, emphasis on healthy fats.
Workout will be 3 day lift split
Day 1:
Diet:
High Carbs, High Protein, Avg. Fat)
Workout:
Hack Squats ( i have poor form, so this helps me) 4X10
SL/DL : 4x10
Leg Ext: 4x10
Hip Flexor:3x10
Calf press: 4X20 ss w/ Calf Raise:4X20
Incline BB: 3X10
Straight Pull ups: 3 x failure
Lat Raises: 4:10
BB Curl:2X10 ss w/ Reverse BB curl 2x10
Skull Crushers: 3X10
40 mins of low intensity cardio
Day 2:
Diet: No carbs, High Protein, Avg. Fat)
No Lifting or Cardio
Day 3:
Diet:
Low Carbs, High Protein, Avg. Fats)
Workout:
P90x Ab ripper x program
30 mins HIIT
Day 4:
Diet:
High Carb, High Protein, avg. Fat)
Workout:
Dead Lift: 4X10
Outward Pull Ups: 3xfailure
Leg Press: 4X10
Ham Curl: 4X10
Calf press: 4X20 ss w/ Calf Raise:4X20
Military Press: 3x10
Row: 3X10
40 mins of low intensity cardio
Day 5:
Diet:
No carbs, high protein, avg. fat
Workout:
none
Day 6:
Diet:
High Carbs, High Protein, avg. fats
Workout:
BB Squat: 4X 15,15,12,10
SL/DL : 4x10
Leg Ext: 3x10
Hip Flexor: 3X10
Calf press: 4X20 ss w/ Calf Raise:4X20
Incline BB: 3X10
Inward Pull ups: 3xfailure
Lat Raises: 4:10
Seated DB curls :2X10 ss w/ Reverse BB curl 2x10
Tricep Push downs: 2x10 ss w/ Pull downs: 2x10
Day 7:
Diet:
Low carbs, High Protein, avg. fats
Workout:
P90x Ab ripper x program
30 mins of HIIT
I may need to throw in a day 8 of rest here, if I'm still sore come day 1 again.
Supps will be as follows:
LG MMv2: 4/5 ED
LG M1D: 6ED for
AX Lean FX: 3/ED
Usplabs: jack3d
Hawthorn: 3g ED
Performance Multi: Morning
Omegas 3-6-9: 1500mg-800mg-600mg
Vitamin C: 3G/ED
BCAA's 2:1:1: 5x/ED
Glutamine: >20g ED
Protein mixes: caesin/whey >250g ED