Controlled Labs has been very generous in sponsoring me with a tub of the newest flavour of White Flood for the next 3 weeks, as I get back into my regular daily and training schedule.
Training Status: Highly Trained/Ex-Elite Athlete.
I have been struggling quite a lot with fatigue since I have been in the US. That, on top of supplement choices, has affected my training, and I have not been training even close to Maintenance level. In turn this has led to a change in body composition, which is unacceptable. Over the next 5-8 weeks I am going to get back to the 8% bodyfat that I arrived with...
Height: 156.6 cm (i.e. 5'1.7")
Mass: 53.81 kg (i.e. 118.4 lb)
Resting Heart Rate: 30 beats per minute
Maximum Heart Rate: 206 beats per minute
I use a calorie/CHO cycling method, but no specific diet as such, as I listen to my body. Therefore macronutrient ratios and amount of calories (anywhere from 1800 to 4000+ cal/day) will change on a day-to-day basis. CHO sources are primarily from fruit (especially apples and bananas) and berries (especially blueberries and raspberries), oats, basmati rice, kumara and potatoes. Protein sources are from protein powder, tofu, cottage cheese, tuna, chicken, beef, salmon, turkey, buffalo, egg whites and seafood. Fat sources are from , flaxseed oil, natural peanut butter, nuts and seeds (i.e. almonds, walnuts, pumpkin seeds, sunflower seeds).
White Flood - 2 scoops 30-45 min pre-resistance training (or pre-cardio, if no resistance training that day)
- 2 caps 60 min pre-resistance training (or pre-cardio, if no resistance training that day)
Cre-02 - 3 caps 120 min pre-resistance training (~60 min pre-cardio)
Complete-Balance - 2 caps post-breakfast.
- 2 caps post-breakfast.
Omega- - 2 caps post-breakfast.
- 1 scoop with breakfast.
BC+EAA - 3 scoops with mid-morning meal and 3 scoops with mid-afternoon meal.
OsteoSport - 4 caps first thing.
Lipotrophin-PM - 2 caps first thing and 2 caps pre-bed.
Fat Loss Stack
- 2 caps first thing, 2 caps pre-lunch, 2 caps pre-dinner, and 1 cap pre-bed.
- 1 cap first thing and 1 cap 6-8 hours later.
Suppress C - 2 pumps post-am shower and 2 pumps post-pm shower.
Sustain Alpha - 5 pumps post-am shower (5 days on, 2 days off).
4-5 sessions per week. The aim is for 5 sessions per week, but it's fine if I only 4 get done. I haven't assigned resistance sessions to a particular day of the week; instead they are done in the order Day 1 to Day 4/5 each week, with recovery days between sessions as my body sees fit. My resistance training varies week by week re exercises and order, sets and reps, always striving to increase weights/strength, and continually progress.
Day 1 - Shoulders/Hamstrings
Day 2 - Back/Chest
Day 3 - Full-Body*
Day 4 - Arms/Abs
Day 5 - Full-Body*
* One of the Full-Body sessions will be high rep.
3 x HIIT sessions per week
3-4 x steady-state 20-30 min sessions per week
2-4 x 20-30 min sessions per week (whatever day I feel like, done either post-weights or pm)
6-7 x 20-30 min sessions (usually after am cardio session)
Note that for any given week training can be changed and adapted, based on how I am feeling.
Focus and Stamina
Explosiveness and Power
Pumps and Vascularity
My first session with White Flood was this morning...