In my journey to build a better physique, I have decided to log the next 60 days using a 16/8 Intermittent fasting protocol coupled with the following supplements:
Highlighted supplements:
-Anabolic Xtreme's Slim Xtreme
-Anabolic Xtreme's Lean FX
-iforce's Reversitol
-Scivation's Xtend
Other supplements:
-NP Creatine Monohydrate
-NP Beta Alanine
-NP Citrulline Malate
-NP Taurine
-NP 1,3 Dimethylamylamine
-Primaforce Caffeine
-Bulk Glucuronolactone
-NP Chocomine
-NP GMS
-Bulk Cordyceps
-Now Adam multi
*The majority of which are consumed as a pre-workout drink mix.*
(protein/fats/foods are not listed and not always consistant in brand or type)
Goal/Purpose
The primary goal in this period is fat loss. I'm going for magazine ad type dramatic results in body composition changes. Effort will be made to build muscle, but the focus in the next 60 days will be on acheiving a much lower bf%.
Diet
I will be using an intermittent fasting (which I will refer to as "IF") protocol with a 16hr. fast and 8hr eating period each day. The fast will end each day at 1500, and begin no later than 2300. Allthough the 8hr. window will end at 2300, I may at times eat my last meal (and sometimes go to sleep)well before then. I will post more on IF concerning details/theory/benefits later...
Supplementation
Xtend will be used throughout the fasting period in attempt to minimize muscle catabolism during the day.
Slim Xtreme will be dosed 2/day on off days, and 1/day on workout days, taken @ 08:00 Lean FX will be dosed 3/day @ 06:30, 12:00, & 16:00 on off days, and
@0630, pre workout, and post workout on workout days.
Reversitol will be dosed 2/day @15:00 and 23:00
*These are my "highlighted supplements" due to their intended focus on fat loss*
Training
I don't do focused training splits. I train my entire upper body 3 times/week, and my lower body 2 times/week. I do core work mostly during leg days, but I will add some in on upper body days if time and condition allow. I don't stick to specific days either, I just do an EOD alternation and take a day off when I feel fatigued.
Background
Ok guys, this is my first log. I always said I'd never do one, but due to the interest in IF, and the percieved effectiveness of my current supplement stack, I'm going to give it a shot, so bear with me. Apologies in advance if the quality dips below par. No refunds!
I had a descent physique about 2 years ago. I set a PR on bench press of 275X7@160lbs before tearing my RC to the point of complete debilitation. I couldn't lift for months, and even when I got back into the weight room, I couldn't lift heavy and I completely lost motivation. My diet went out the window, but I started putting more energy into running and put weight training on the back burner. Then I got married...and stopped finding time to run. So after a long time off, I hit ~190 lbs (lost alot of lbm, too) before returning to the weightroom and shaping my diet back up.
In the first 2 months, I went from 190 to (as of last Tuesday) 168. I have gained strength and about an inch on my arms in this time as well. I started out with conventional eating of 6-7 meals a day before switching to IF, which is quite amazing in terms of effectiveness. I want to get down to 152 in the next 60 days. If the aesthetic results I seek are reached prior to that weight, that's fine, but for now it's a number with a bull's eye on it.
I've had some help with IF from Swedish fitness champ Seth Ronland. His page can be found at Seth Ronland . nu , but the majority of it is in Swedish. There is also some information regarding IF at Leangains - Intermittent Fasting for Strength Training and Fat Loss for anyone who may be interested.
Highlighted supplements:
-Anabolic Xtreme's Slim Xtreme
-Anabolic Xtreme's Lean FX
-iforce's Reversitol
-Scivation's Xtend
Other supplements:
-NP Creatine Monohydrate
-NP Beta Alanine
-NP Citrulline Malate
-NP Taurine
-NP 1,3 Dimethylamylamine
-Primaforce Caffeine
-Bulk Glucuronolactone
-NP Chocomine
-NP GMS
-Bulk Cordyceps
-Now Adam multi
*The majority of which are consumed as a pre-workout drink mix.*
(protein/fats/foods are not listed and not always consistant in brand or type)
Goal/Purpose
The primary goal in this period is fat loss. I'm going for magazine ad type dramatic results in body composition changes. Effort will be made to build muscle, but the focus in the next 60 days will be on acheiving a much lower bf%.
Diet
I will be using an intermittent fasting (which I will refer to as "IF") protocol with a 16hr. fast and 8hr eating period each day. The fast will end each day at 1500, and begin no later than 2300. Allthough the 8hr. window will end at 2300, I may at times eat my last meal (and sometimes go to sleep)well before then. I will post more on IF concerning details/theory/benefits later...
Supplementation
Xtend will be used throughout the fasting period in attempt to minimize muscle catabolism during the day.
Slim Xtreme will be dosed 2/day on off days, and 1/day on workout days, taken @ 08:00 Lean FX will be dosed 3/day @ 06:30, 12:00, & 16:00 on off days, and
@0630, pre workout, and post workout on workout days.
Reversitol will be dosed 2/day @15:00 and 23:00
*These are my "highlighted supplements" due to their intended focus on fat loss*
Training
I don't do focused training splits. I train my entire upper body 3 times/week, and my lower body 2 times/week. I do core work mostly during leg days, but I will add some in on upper body days if time and condition allow. I don't stick to specific days either, I just do an EOD alternation and take a day off when I feel fatigued.
Background
Ok guys, this is my first log. I always said I'd never do one, but due to the interest in IF, and the percieved effectiveness of my current supplement stack, I'm going to give it a shot, so bear with me. Apologies in advance if the quality dips below par. No refunds!
I had a descent physique about 2 years ago. I set a PR on bench press of 275X7@160lbs before tearing my RC to the point of complete debilitation. I couldn't lift for months, and even when I got back into the weight room, I couldn't lift heavy and I completely lost motivation. My diet went out the window, but I started putting more energy into running and put weight training on the back burner. Then I got married...and stopped finding time to run. So after a long time off, I hit ~190 lbs (lost alot of lbm, too) before returning to the weightroom and shaping my diet back up.
In the first 2 months, I went from 190 to (as of last Tuesday) 168. I have gained strength and about an inch on my arms in this time as well. I started out with conventional eating of 6-7 meals a day before switching to IF, which is quite amazing in terms of effectiveness. I want to get down to 152 in the next 60 days. If the aesthetic results I seek are reached prior to that weight, that's fine, but for now it's a number with a bull's eye on it.
I've had some help with IF from Swedish fitness champ Seth Ronland. His page can be found at Seth Ronland . nu , but the majority of it is in Swedish. There is also some information regarding IF at Leangains - Intermittent Fasting for Strength Training and Fat Loss for anyone who may be interested.