INTRODUCTION

LG Sciences has been great in giving me their support for this phase of my training

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


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 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 - 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

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

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

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

Week 3: 20-36 July

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

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

I'm here!

I just finished rehabbing from 2 surgeries to repair a broken right scaphoid. Best of luck on your log!

Originally Posted by Irish Cannon

I'm here!

Nice to see you, Scott

Originally Posted by petey7408

I just finished rehabbing from 2 surgeries to repair a broken right scaphoid. Best of luck on your log!

Damn. Well mine wasn't severe enough for surgery (and I would have been sorely pissed if it was). My rehabilitation was pretty much no training while casted, a further week after cast came off before starting weights, building up my weights week by week as the pain went away and I became more functional. You can see everything I did and the progression in my other log: The Female Terminator Chronicles.

Cheers!

Word

Looks good Rosie!

Originally Posted by Craigmatthew

Word

Originally Posted by LegalGear

Looks good Rosie!

Thanks Craig, Eric. Nice to see you both here. Let's see what AS can do for a FEMALE

Hey Rosie, thanks for the PM. Subbed

Thanks for the invite I'm in...will be interesting to see what this does for a female WOOOOOOOOOOOOOOOOOO!!!!!!!!!!! !!!!!!!!!

Originally Posted by fightbackhxc

Hey Rosie, thanks for the PM. Subbed

Originally Posted by BeBig

Thanks for the invite I'm in...will be interesting to see what this does for a female WOOOOOOOOOOOOOOOOOO!!!!!!!!!!! !!!!!!!!!

Hi, boys Yeppers, going to be an interesting ride for sure

Boys? WE'RE MEN! haha just messing

Definitely SUBBED!

Originally Posted by fightbackhxc

Boys? WE'RE MEN! haha just messing

Fine then, thanks, JOE

Originally Posted by UKStrength

Definitely SUBBED!

Hiya, Rick

0442 - HIIT Rollers:
a. 4 min in 39x16 @ 101-105 rpm
b. 8 x 20 sec effort/10 sec easy in 39x15
c. 4 min in 39x16 @ 101-105 rpm
d. 8 x 20 sec effort/10 sec easy in 39x15
e. 4 min in 39x16 @ 101-105 rpm
Raining, so it was rollers. Started out fairly easy. Legs found it a little hard to get into today. First set of efforts was pretty blah. Legs glad of the rest between sets. The second set of efforts was better, and I pushed myself harder to try and make up for the pathetic attempt on the first set. HR barely rose at all, reaching a peak of 45 bpm (I am so getting sick of this sh*t)! Relieved when the session was over.

0503 - Stretch 20 min.

0607 - Chest/Abs (1 min recovery between sets):
1. Flat BB BP 4 x 8, 6, 6, 6 - Started out with the same weight as last week. First set was interesting, as I was struggling quite badly by the last rep. Decided to stay at that weight for all my sets. Last set was very laboured in the last two reps; so slow that I almost thought I wouldn't make them out.
2. Inc. DB BP 4 x 6, 6, 5, 4 - Up to 57.5lb DBs this week. First set was ok; easier than I thought it would be. I had to concentrate a little more on the second set; by the fifth rep I was shaking badly. I couldn't get the sixth rep up on the fifth set, dropping the DBs to the floor. I felt like I was going to drop the DBs on the last set, breathing slowly and doing them with my wrists tight and complete focus, stopping after four reps to be safe. Pleased with my progress here. This is the heaviest weight I have ever done on Inc. DB BP.
3. P/U (feet on bench, hands on s/b) 4 x 10, 10, 10, 8 - First set fine. Second set good as well; keeping core tight. Third set almost lost my balance on the eighth set; having to take a breath to gather myself. Last set my arms collapsed on me on the eighth rep.
4. Abs 4 x [a. rope crunch x 10, b. weighted crunch x 10, v-sits (on bench) x 10] - Increased the weight for the rope crunch to 130lb, since 120lb is too easy now; managed fine. Heady after each set of rope crunches, but nothing like it has been the last few days when I lose focus and vision blurs and I've had to slap myself to stay with it. Used a 46.5lb DB for the weighted crunch (don't need to go any heavier for it to be effective). Feeling abs burning by the end of every v-sit set.
5. Plank x 1 min - Just to finish off the session. Should have held it for 2 minutes.

0644 - Stepper
a. 10 min @ 8 floors/min
b. 10 min @ 10 floors/min
Another post-weights cardio session; I am getting to quite enjoy these (for the most part), and it gets all my training over and done with first thing in the morning (although doing a post-weights cardio session is NOT the equivalent of doing a pm cardio session, even though the same work may be done). Started out at 8 floors/min. Decided to try 10 floors/min after a while and see if I fared any better than I did last time I attempted this. Had to move legs a little faster to stay there, but I did, which is what matters. Started getting quite sweaty the last 5 minutes. Finished the session feeling somewhat refreshed re legs (after HIIT).


Mood: Fairly flat most of the day. Still a little tired, but not as much as I have been.

Energy: Smooth, focused energy in the gym. No feeling like I was going to collapse (although I did get heady after rope crunches). Everything felt like I was moving in slow motion.

Stimulant Effects: None; didn't experience any jitters or crashes.

Focus: Good. It was one of those days.

Endurance: Excellent (you'd be hard pressed to find a supplement that does better than my training at improving my endurance).

Strength: Increased the weights from last week re Inc. DB BP. Also increased on rope crunch. Slowly going up. For the last 6 weeks I have hit a PR on at least ONE exercise in EVERY single resistance session that I have done (i.e. each week keeps getting better).

Pump: Not much of a pump. Reps were not 'pump' reps.

Quality of Training: HIIT was average. Resistance session was good. Stepper was the finishing touch to my am training.

Recovery: I generally only have 30 seconds to 1 minute recovery between sets (or supersets, trisets, giant sets, rounds, etc.), so recovery is not really an issue. I recovered well after the session; not as exhausted as I have been the last few days. Only fell asleep for 45 minutes at ~1000 and again at ~1415.

Stress: A 9 on the 1 to 10 'stress scale'.

Body Composition and Look: Starting to see some progress I can be satisfied (but not completely) with.

Sides: I started out with only half a scoop of Anadraulic State 40 min pre-gym, and then another half a scoop immediately post-gym, to assess my tolerance to it, since nausea seems to be a common experience among other users. However, I felt nothing; no nausea, no tummy upsets, etc. I will be going straight to using one scoop pre and post henceforth.

Anadraulic State (Fruit Punch Slam Flavour)

Smell - 8.5/10: As soon as I opened the tub I was assaulted by the smell of cinnamon. When I added the powder to water the smell changed to that of a fruit punch, with a strong thread of pomegranate and hints of raspberry.

Taste - 9/10: Awesome!...Pre-gym I prepared the Anadraulic State a few minutes before I drank it. It tasted like fruit juice; the pomegranate came through quite strongly, followed by subtle hints of raspberry...For my post-gym dose I prepared it before I went to the gym and put it in the fridge while I was in the gym. After the gym I just took it (didn't shake before drinking). The taste was the same. However, come to the last of it there were some grainy bits; these tasted like cinnamon and reminded me of the texture of the sugar on cinnamon donuts.

Solubility - 3/10: The powder did not dissolve at all. It didn't even dissolve when I stirred it. I ended up shaking it for ~20 seconds to mix it in. Lots of froth and bubbles that lingered for at least 5 minutes after shaking.

Texture - 10/10: Like fruit juice diluted with water.

Other Effects - 10/10: I did not experience any nausea, tummy upsets, bloating, etc. from the Anadraulic State. The taste lingered though for ~40 minutes after dosing (on both occasions), but it was quite pleasant.


BC+EAA (Watermelon - Kiwi Flavour)

Smell - 8/10: On opening the tub it smelt like watermelon/cucumber.

Taste - 5/10: This didn't taste like it smelt. In fact it tasted like fruit cordial, which I do not like.

Solubility- 3/10: The powder did not dissolve at all. It didn't even dissolve when I stirred it. I ended up shaking it for ~20 seconds to mix it in. Lots of froth and bubbles that lingered for at least 5 minutes after shaking.

Texture - 10/10: Like fruit juice diluted with water.


Lipotropic Protein (Reformulated Extra Rich Vanilla Flavour)

Smell - 6/10: Smells like the original vanilla flavour used to taste: Vanilla and slightly nutty.

Taste - 1/10: I was looking forward to the taste, as I loved the original vanilla flavour. However from the first sip I had to FORCE myself to finish my shake. This is the most revolting protein powder that I have ever had (and that is saying something); the only word I can think of for it is vile (and it's supposed to be BETTER than the original flavour)! I was quite shocked to be honest, as I LOVED the original flavour taste.

Mixability - 8/10: Mixed well with shaking. No clumps or excess powder was left.

Texture - 8/10: As with taste, this was NOTHING like the original (which was thick, creamy, grainy and like oatmeal re texture). Texture was just like I'd added something to my water. It was not thick. It was not creamy. It was not grainy. This made it less 'filling' than the original, but not a bad change.

Other Effects - 5/10: The last huge difference between this and the original was how it made me feel. Not long after my first shake my tummy became upset, gurgling away. It continued for a couple of hours. The same thing happened again after my second shake. Definitely NOT pleasant, but something I can manage.

Awesome awesome reviews Rosie, thanks for honest input

Originally Posted by Craigmatthew

Awesome awesome reviews Rosie, thanks for honest input

No worries, Craig

The Lipotropic Protein is still one of the top 3 protein powders re formulation that I have ever seen, so the taste is not too much of an issue.

That's so weird about the protein. I can't stand the old stuff but love the new. As for the BC+EAA, I definitely don't mind the Watermelon but not nearly as good as the grape. Yum!

Originally Posted by Irish Cannon

That's so weird about the protein. I can't stand the old stuff but love the new. As for the BC+EAA, I definitely don't mind the Watermelon but not nearly as good as the grape. Yum!

LOL re the Lipotropic Protein.

As for the BC+EAA the taste is ok. I have a tub each of Blue Raspberry and Grape to use once I've finished with the Watermelon - Kiwi flavour. From now on though I am pre-mixing my pre-gym/pre-cardio Anadraulic State and BC+EAA TOGETHER and refridgerating it ~40 min pre-drinking. I did this this morning and the taste of the Anadraulic State is the most dominant.

That's what we call AlphaTaste.

Originally Posted by Irish Cannon

That's what we call AlphaTaste.

If you say so

0839 - HIT:
'Warm-up': Treadmill 1km @ 4 min/km
1. PBJ (using bench) 1 min
2. Treadmill 1 min @ 4 min/km
3. Deadbug (with 5kg m/b) 1 min
4. Treadmill 1 min @ 4 min/km
5. Burpees (with P/U) 1 min
6. Treadmill 1 min @ 4 min/km
7. s/b crunch (270 to 180 degrees) 1 min
8. Treadmill 1 min @ 4 min/km
9. Plank 1 min
10. Treadmill 1 min @ 4 min/km
11. PBJ (using bench) 1 min
12. Treadmill 1 min @ 3.75 min/km
13. Deadbug (with 5kg m/b) 1 min
14. Treadmill 1 min @ 3.75 min/km
15. Burpees (with P/U) 1 min
16. Treadmill 1 min @ 3.75 min/km
17. s/b crunch (270 to 180 degrees) 1 min
18. Treadmill 1 min @ 3.75 min/km
19. Plank 1 min
20. Treadmill 1 min @ 3.75 min/km
The second to last HIT session before my week's break. I felt good walking into the gym, ready to go. Started out with an 'easy' 'warm-up'. Since what I've been doing has been challenging enough, and because I only do this once a week, there's no reason to change the exercises, so went with what I have been doing. Tasting blood from the second 1-minute effort on the treadmill. As the treadmill efforts continued, started loping more than the short strides and faster cadence that I use when I am struggling. Increased the pace for the second 'round'. Managed this quite well, and was surprised, considering how I HAVE been feeling on the treadmill lately. Felt like I was running a little funny, though. Sweating thoroughly by the end of the session.

0911 - Stepper:
20 min @ 8 floors/min
Since I didn't do a 'cool-down' for my HIT, decided to finish up the session do some time on the Stepper. Set it at 8 floors/min and away I went. Had a pain in my temples when I started, which only got a little worse during. REALLY started sweating during the last half of the session, hands and arms getting all sweaty and slippery. Upped my cadence in the last quarter. Calves were fine throughout; no longer feeling the pump in them that I did the first time I did this.

0955 - Stretch 26 min.

1717 - 5.7km Run:
Started out ok. At 11 minutes feeling a stitch in both sides, that only got worse as I continued. Shoulders bit tight, but not painful. Started raining at 14 minutes in. Felt quite slow. Ended up averaging 4.56 min/km.


Mood: Pretty good mood in the gym. Head has had that ache/pain in it (moving to the back) all day since the gym though, so mood has been rather blank.

Energy: Definitely had the energy for the HIT session. The fact that I went on and did a further 20 minutes on the Stepper afterwards is something else.

Stimulant Effects: Actually, ~30 minutes after dosing Anadraulic State and BC+EAA I started getting a little jittery, shaking (could have been the cold adding to it as well; but this is how I get when I have too much yohimbine). Settled down once I was training.

Focus: There.

Endurance: Excellent.

Strength: N/A.

Pump and Vascularity: A little pump in legs...Vascularity strong, especially in arms...

Quality of Training: Excellent. I'm seeing what my body can handle!

Recovery: Good (and sleeping later in the day always helps as well).

Stress: An 8 on the 1 to 10 'stress scale'.

Body Composition and Look: Despite high calories and carbohydrates (dinner last night was a binge) yesterday no bloating, water retention, or added weight today...Midsection is starting to lean up more re definition; funny, this time around I am not seeing my ab grooves as well as I used to (need to start doing more weighted ab exercises, like I used to), but more the 'toned' look of fitness models who are lean but don't have much muscle in their abs...Arms are looking more defined, particularly after a training session...Chest looking leaner...

Sides: Used 1 scoop of Anadraulic State this morning. No bloating, nausea, or tummy upsets. I'm going to continue using 1 scoop per dose, and then in the week before I go to the US up the dose pre-gym to 2 scoops on a couple of days and see how that compares.

Other Notes: The Lipotropic Protein does NOT taste any better mixed with oats. Breakfast usually takes me less than a minute to shovel down and today it took me 12 minutes; that's how BAD it tasted...Yesterday I had my Anadraulic State and BC+EAA separately, mixed ~5 minutes before drinking, as I wanted to see what they were like INDIVIDUALLY when prepared just before taking (i.e. taste, solubility, etc.). From now on I will be pre-mixing them TOGETHER (shaking for ~10-20 seconds) and refridgerating them ~40 minutes before I have them. My post-gym Anadraulic State is always going to be pre-mixed and refridgerated...Thinking of NOT having tomorrow off as planned, but just continuing on training without only next Saturday off until I go to the US. However, a day off might give my body a chance to recover and allow me to look BETTER (than I would if I didn't have a day off) a few days afterwards...15 more days until I am in the US...

Hope the US is ready for you

Originally Posted by Craigmatthew

Hope the US is ready for you

It will be

im in. interesting initial review on the anadraulic state. seems to be a solid ingredient profile, and if the taste has pleased the elegant taste buds of rosie, i may need to give this a shot.

looking forward to the log

Originally Posted by rolandajoint

im in. interesting initial review on the anadraulic state. seems to be a solid ingredient profile, and if the taste has pleased the elegant taste buds of rosie, i may need to give this a shot.

looking forward to the log

Anadraulic State definitely has a very solid ingredient profile and covers MANY bases (i.e. creatine, preworkout, testosterone booster, nutrient repartitioner, fat burner, etc.).

Yeah, I like the taste (the Lipotropic Protein was a different story this time around, though).

Welcome aboard

Pre-Pictures attached at the bottom of post #1. (As mentioned, please excuse the poor quality; something has happened to my camera and every image it takes now comes out blurry).

So I DID take today off. Figured that despite FEELING good, going for 5 weeks with only ONE day off was NOT a smart idea...


Mood: Been ok.

Energy: If I'd trained today I would have had the energy (as it was I sat on my butt all day and studied instead).

Stimulant Effects: None experienced today.

Focus: Haven't had any headaches so far. Completed an assessment (one left to go!)

Endurance: N/A.

Strength: N/A.

Pump and Vascularity: No pump...Vascularity after LipoBURN application and then settled down ~30 minutes afterwards...

Quality of Training: N/A.

Recovery: I DON'T feel shattered like I was at the start of the week; however a day off is always good.

Stress: An 8 on the 1 to 10 'stress scale'.

Body Composition and Look: 51.5kg this morning. Also took measurements; waist has decreased 0.5cm (i.e. 0.2 inches) and shoulders have increased 1cm (i.e. 0.4 inches) since last week. Chest, hips, and thigh measurements remain UNchanged. I am slowly losing fat and gaining muscle (and it's UNwanted in my lower body!)...

Sides: None. However, I DID experience a tingling almost immediately after drinking my Anadraulic State, lasting for ~20 minutes.

Other Notes: Again, breakfast took me soooooo much longer than it normally would. I actually didn't finish it, the taste of the Lipotropic Protein was so foul (it seriously takes the word 'nasty' to a whole new level)! I have also noticed over the last few days that whenever I have a protein SHAKE I am left feeling bloated (with air in my belly) for ~4-4.5 hours after drinking. Tummy upsets from the Lipotropic Protein still continue. It's all very weird, since I experienced NONE of this with the ORIGINAL formula/flavour...Also have not been very thirsty today. Definitely notice the difference now that I am not using DCP...I figure that the Anadraulic State will last me until I go to the US (if there are indeed 30 servings in the tub; looks like more), which is about perfect...Next Saturday will be the only day off after today until I go to the US, and I am going to HAMMER my body HARD over the next 2 weeks!

nice back rosie

This should be fun

Subbed