INTRODUCTION
:welcome: LG Sciences has been great in giving me their support for this phase of my training :wiggle:
Name: Rosie.
Age: 25.
Training Status: Highly Trained/Ex-Elite Athlete.
Brief 2009 Training Background: In February I broke my left scaphoid (i.e. left wrist), and was unable to train again until April. The first few weeks were just about getting my left wrist rehabilitated and functioning again, as well as regaining back the muscle mass and strength lost during the ~8 weeks that I was unable to train. It took 8-10 weeks before I could complete resistance training with no pain in my left wrist, or it affecting my lifts. The last few weeks have been spent more recomping than cutting. I am so close to where I want to be re body composition now that it's time to really knuckle down and make the necessary sacrifices for the last few weeks and 'cut' properly :drillsergeant:
GOAL
To get as lean as possible over the next 30 days, whilst maintaining the muscle mass that I have (and possibly do a small recomp).
BODY STATISTICS
Height: 156.6 cm (i.e. 5'1.7")
Mass: 52kg (i.e. 114.4lb)
Body Composition: 9% bodyfat
Pre-Pictures: Attached at the bottom of this post. (Please excuse the poor quality; something has happened to my camera and every image it takes now comes out blurry).
FITNESS STATISTICS
Resting Heart Rate: 30 beats per minute
Maximum Heart Rate: 206 beats per minute
DIET
I use a calorie/CHO cycling method with an excessively high calorie day every 2-3 days :food: I don't follow any specific diet as such, but listen to my body (and it changes depending on my training volume). Therefore macronutrient ratios and amount of calories - anywhere from 2200 to 4000+ cal/day - :bigeyes: change on a day-to-day basis.
The only week where I will be following any SPECIFIC diet plan is the Wednesday to Sunday of Week 2: I will be having ~50g of carbohydrates DAILY from Wednesday to Saturday, and then having ~50g of carbohydrates per MEAL over 5-6 meals on Sunday.
Water intake daily is 1-2 galleons.
SUPPLEMENTS
Fat Loss Stack
* Anadraulic State: 1 scoop 40 min pre-gym and 1 scoop immediately post-gym (resistance training days); 1 scoop 40 min pre-cardio (non-resistance training days).
* LipoBURN: 4 pumps after shower in the morning, and 4 pumps after shower before bed.
* IGF-2: 2 caps first thing in the morning, 2 caps 40 min pre-gym, and 2 caps last thing at night (resistance training days); 3 caps first thing in the morning, and 3 caps last thing at night (non-resistance training days).
Protein Powder/BCAA's
* Lipotropic Protein: 1 scoop with breakfast, 1 scoop with meal 2, and 1 scoop with meal 4.
* BC + EAA: 3 scoops 45 min pre-gym (resistance training days).
Vitamins/Minerals
* Complete-Balance: 2 caps immediately post-breakfast.
* Bio-Mend: 2 caps immediately post-breakfast.
Good Fats
* Omega-Essentials: 2 caps immediately post-breakfast.
Joint Support
* OsteoSport: 4 caps first thing in the morning.
Sleep Support
* Lipotrophin-PM: 2 caps first thing in the morning, and 2 caps last thing at night.
Note that since Anadraulic State contains enough creatine for my daily requirements with the servings I will be using, I will not be using a separate creatine product.
TRAINING
The rest of this week: 3-5 July :hammer:
Friday
HIIT Cardio
Stretch 20-30 min
Gym - Chest/Abs
20 min Cardio (am or pm)
Saturday
HIT Cardio
Abs
Stretch 20-30 min
20-30 min Cardio (pm)
Sunday
Day Off
Week 1: 6-12 July :yikes:
A little different (as I am preparing for a photoshoot) on the 13 July.
Monday
HIIT Cardio
Stretch 20-30 min
Gym - Shoulders
Tuesday
20-40 min Cardio
Stretch 20-30 min
Gym - Arms
Wednesday
HIIT Cardio
Stretch 20-30 min
Gym – Full-Body
Thursday
20-40 min Cardio
Stretch 20-30 min
Gym - Full-Body
Friday
HIIT Cardio
Stretch 20-30 min
Gym - Upper Body
Saturday
DAY OFF
Sunday
20-30 min Cardio
Stretch 20-30 min
Gym - Shoulders/Arms/Abs
Week 2: 13-19 July :run:
Monday
HIIT Cardio
Stretch 20-30 min
Gym - Full-Body
Tuesday
20-40 min Cardio
Stretch 20-30 min
Gym - Shoulders
Wednesday
HIIT Cardio
Stretch 20-30 min
Gym – Arms
Thursday
20-40 min Cardio
Stretch 20-30 min
Gym - Chest
Friday
HIIT Cardio
Stretch 20-30 min
Gym - Back
Saturday
HIT Cardio
Stretch 20-30 min
Sunday
20-30 min Cardio
Stretch 20-30 min
A second cardio session (either am or pm) will be added in 3-4 days this week :buttkick:
Week 3: 20-36 July :approve:
I am having a week off training (as it will have been 16 weeks without one since I started back in the gym post-injury).
Week 4: 27 July - 2 August :yes(1):
I will be back into training on the following schedule:
Monday
HIIT Cardio
Stretch 20-30 min
Gym - Shoulders
Tuesday
20-40 min Cardio
Stretch 20-30 min
Gym - Arms
Wednesday
HIIT Cardio
Stretch 20-30 min
Gym – Full-Body
Thursday
20-40 min Cardio
Stretch 20-30 min
Gym - Back
Friday
HIIT Cardio
Stretch 20-30 min
Gym - Chest
Saturday
DAY OFF
Sunday
20-30 min Cardio
Stretch 20-30 min
Note that for any given week training can be changed and adapted, based on how I am feeling.
DAILY COMMENTS
For the duration of my run of Anadraulic State I will be assessing the effects of the product:
Mood
Energy
Stimulant Effects
Focus
Endurance
Strength
Pump
Quality of Training
Recovery
Stress
Body Composition and Look
Sides
My journey will start tomorrow :dance:
:welcome: LG Sciences has been great in giving me their support for this phase of my training :wiggle:
Name: Rosie.
Age: 25.
Training Status: Highly Trained/Ex-Elite Athlete.
Brief 2009 Training Background: In February I broke my left scaphoid (i.e. left wrist), and was unable to train again until April. The first few weeks were just about getting my left wrist rehabilitated and functioning again, as well as regaining back the muscle mass and strength lost during the ~8 weeks that I was unable to train. It took 8-10 weeks before I could complete resistance training with no pain in my left wrist, or it affecting my lifts. The last few weeks have been spent more recomping than cutting. I am so close to where I want to be re body composition now that it's time to really knuckle down and make the necessary sacrifices for the last few weeks and 'cut' properly :drillsergeant:
GOAL
To get as lean as possible over the next 30 days, whilst maintaining the muscle mass that I have (and possibly do a small recomp).
BODY STATISTICS
Height: 156.6 cm (i.e. 5'1.7")
Mass: 52kg (i.e. 114.4lb)
Body Composition: 9% bodyfat
Pre-Pictures: Attached at the bottom of this post. (Please excuse the poor quality; something has happened to my camera and every image it takes now comes out blurry).
FITNESS STATISTICS
Resting Heart Rate: 30 beats per minute
Maximum Heart Rate: 206 beats per minute
DIET
I use a calorie/CHO cycling method with an excessively high calorie day every 2-3 days :food: I don't follow any specific diet as such, but listen to my body (and it changes depending on my training volume). Therefore macronutrient ratios and amount of calories - anywhere from 2200 to 4000+ cal/day - :bigeyes: change on a day-to-day basis.
The only week where I will be following any SPECIFIC diet plan is the Wednesday to Sunday of Week 2: I will be having ~50g of carbohydrates DAILY from Wednesday to Saturday, and then having ~50g of carbohydrates per MEAL over 5-6 meals on Sunday.
Water intake daily is 1-2 galleons.
SUPPLEMENTS
Fat Loss Stack
* Anadraulic State: 1 scoop 40 min pre-gym and 1 scoop immediately post-gym (resistance training days); 1 scoop 40 min pre-cardio (non-resistance training days).
* LipoBURN: 4 pumps after shower in the morning, and 4 pumps after shower before bed.
* IGF-2: 2 caps first thing in the morning, 2 caps 40 min pre-gym, and 2 caps last thing at night (resistance training days); 3 caps first thing in the morning, and 3 caps last thing at night (non-resistance training days).
Protein Powder/BCAA's
* Lipotropic Protein: 1 scoop with breakfast, 1 scoop with meal 2, and 1 scoop with meal 4.
* BC + EAA: 3 scoops 45 min pre-gym (resistance training days).
Vitamins/Minerals
* Complete-Balance: 2 caps immediately post-breakfast.
* Bio-Mend: 2 caps immediately post-breakfast.
Good Fats
* Omega-Essentials: 2 caps immediately post-breakfast.
Joint Support
* OsteoSport: 4 caps first thing in the morning.
Sleep Support
* Lipotrophin-PM: 2 caps first thing in the morning, and 2 caps last thing at night.
Note that since Anadraulic State contains enough creatine for my daily requirements with the servings I will be using, I will not be using a separate creatine product.
TRAINING
The rest of this week: 3-5 July :hammer:
Friday
HIIT Cardio
Stretch 20-30 min
Gym - Chest/Abs
20 min Cardio (am or pm)
Saturday
HIT Cardio
Abs
Stretch 20-30 min
20-30 min Cardio (pm)
Sunday
Day Off
Week 1: 6-12 July :yikes:
A little different (as I am preparing for a photoshoot) on the 13 July.
Monday
HIIT Cardio
Stretch 20-30 min
Gym - Shoulders
Tuesday
20-40 min Cardio
Stretch 20-30 min
Gym - Arms
Wednesday
HIIT Cardio
Stretch 20-30 min
Gym – Full-Body
Thursday
20-40 min Cardio
Stretch 20-30 min
Gym - Full-Body
Friday
HIIT Cardio
Stretch 20-30 min
Gym - Upper Body
Saturday
DAY OFF
Sunday
20-30 min Cardio
Stretch 20-30 min
Gym - Shoulders/Arms/Abs
Week 2: 13-19 July :run:
Monday
HIIT Cardio
Stretch 20-30 min
Gym - Full-Body
Tuesday
20-40 min Cardio
Stretch 20-30 min
Gym - Shoulders
Wednesday
HIIT Cardio
Stretch 20-30 min
Gym – Arms
Thursday
20-40 min Cardio
Stretch 20-30 min
Gym - Chest
Friday
HIIT Cardio
Stretch 20-30 min
Gym - Back
Saturday
HIT Cardio
Stretch 20-30 min
Sunday
20-30 min Cardio
Stretch 20-30 min
A second cardio session (either am or pm) will be added in 3-4 days this week :buttkick:
Week 3: 20-36 July :approve:
I am having a week off training (as it will have been 16 weeks without one since I started back in the gym post-injury).
Week 4: 27 July - 2 August :yes(1):
I will be back into training on the following schedule:
Monday
HIIT Cardio
Stretch 20-30 min
Gym - Shoulders
Tuesday
20-40 min Cardio
Stretch 20-30 min
Gym - Arms
Wednesday
HIIT Cardio
Stretch 20-30 min
Gym – Full-Body
Thursday
20-40 min Cardio
Stretch 20-30 min
Gym - Back
Friday
HIIT Cardio
Stretch 20-30 min
Gym - Chest
Saturday
DAY OFF
Sunday
20-30 min Cardio
Stretch 20-30 min
Note that for any given week training can be changed and adapted, based on how I am feeling.
DAILY COMMENTS
For the duration of my run of Anadraulic State I will be assessing the effects of the product:
Mood
Energy
Stimulant Effects
Focus
Endurance
Strength
Pump
Quality of Training
Recovery
Stress
Body Composition and Look
Sides
My journey will start tomorrow :dance:
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