Hey everyone and welcome to my first log on AM
After some great advice from the guys over on the Applied Nutriceuticals forum I decided to throw in a run of their to the last few weeks of my cut before I head out to Ibiza for 2 weeks of sun, sea, sand and senioritas!
For those who don't know much about IGF-2 there's a great FAQ over in the Applied Nutriceuticals Forums:
I'm planning on running the IGF-2 for the next three weeks and then having a break from any 'special supplements' outside of my staples for two weeks before jumping on a 7 week run of E-Stane (check out that log in June).
I'll try to keep this log as detailed as possible, updating daily for all those AM-obsessed to peruse, ask questions and generally deface (Zero I'm looking at you... ) as you will.
Current Goals: Drop the last few pounds of stubborn fat, leaving me in a 'primed' position for my lean bulk in June after my holiday.
Long term goal: Compete in my first bodybuilding competition in the UKBBF in 2012 (Classic Bodybuilding Category).
Current Weight: 171lb
Height: 5ft 9in
Body fat (not accurate, I'm estimating tentatively at 9-10%)
Chest (measured at nipple level): 40"
Waist (measured at Navel): 32.5"
Right Mid Upper Arm Circumference: 12"
Right Upper Leg Circumference: 22"
Right Calf Circumference: 16"
I'll be updating the measurements weekly alongside pictures.
My diet is pretty consistent, I've been dropping calories slowly over the last couple of months and now hovering around the 2500-2600 kcal/day territory. I'll probably have to step up the cardio even more or sacrifice some more tasty cals to drop the last few lbs of fat
High protein (40% ~250g/day) moderate carbohydrate (30-40%) and moderate/low fat intake (20-30%), I've found this works best for me.
4g of high EPA/DHA content .
Whey protein concentrate
IGF-2 as directed
Notes on supplements:
I was given some nasty liver function test results at the start of the year (high AST and bilirubin) from off the back of my last cycle (Test E) so I've been using AX perfect cycle since to help normalise my liver function. Recent tests came back fine, so all is well
Current Training Program:
Monday: Legs and Calves
Tuesday: Chest, Triceps and Forearms
Wednesday: HIIT Cardio
Thursday: Shoulders, Traps and Calves
Friday: Back, biceps and forearms
Saturday: HIIT Cardio
Sunday: AM fasted cardio and rest.
I'm following an amalgamated German Volume / Optimal Volume Training program, hitting each bodypart once per week with extra work for 'lagging' bodyparts.
Fasted cardio every morning or postworkout (depends how tired I am!) consisting of walking either on an incline treadmill or the training partner (dog )
The HIIT cardio is a calisthenic circuit with skipping in-between to burn extra calories...
150 turns of the rope
20 push ups
10 squat jumps
Rest 30 seconds and repeat another 9 times.