Well, I said I wasn't going to start a log but I wanna see really how this thing affects me so I decided to actually go ahead and start one to help me keep track.
First things first:
Height: 6'4''
Weight: 215lbs
BF: 13% according to Caliper test (self assessed)
Goals: Lean Bulk, bring BF % down
Workout: A slight variation of DC workout
Diet: Metabolic Diet
Calories: Going to keep at about 200 - 300 above maintenance everyday.
Experience? Hell, I've tried everything. Had some good run with the old Androhard, tried almost every test booster out there, etc.
My workout goes as follow for my DC split:
Notes:
-I keep a very accurate log with JEFIT for Android. Highly recommend to everyone out there.
-I do a widowmaker set for my biceps and triceps at the end of the workout as they were lagging behind
-I count my reps as total of the 3 sets
A1:
Wide Grip Lat Pulldown: 225lbs, 11 total reps
T Bar Row: 190lbs, 17 reps
Dumbbell Bench Press: 85lb each hand, 12 reps
Dumbbell Lateral Raise: 40lbs, 14 reps
Cable Triceps Pushdown on machine: 205lbs, 17 reps
A2:
Barbell Deadlift: 200lbs, 12 reps
WideGrip Rear Pull-Up on Assisted Machine: 6 plaques, 18 reps
Dumbbell Fly: 50lbs, 18 reps
Dumbbell Shoulder Press: 50lbs, 13 reps
Barbell Lying Triceps Extension Across Face: 80lbs, 16 reps
A3:
Underhand Pulldown: 17 plaques, 10 reps
Smith Bent Over Machine Row: 100lbs, 18 reps
Incline Bench Press Machine: 160lb, 16 reps
Barbell Shoulder Press: 50lbs, 15 reps
Triceps Pushdown V-Bar: 9 plaques, 16 reps
B1:
Barbell Curl: 60lbs, 15 reps
Hammer Curls: 45lbs, 16 reps
Leg Press: 545lbs, 12 reps
Standing Leg Curl: 40lbs, 19 reps
Calf Press on Leg Press Machine: 420 for 10 second split set and 520 for remaining 3 sets
B2:
Dumbbell Alternate Biceps Curl: 50lb, 17 reps
Cross Body Hammer Curl: 40lb, 18 reps
Smith Machine Squat: 340lbs, 12 reps
Seated Leg Curl: 195lbs, 22 reps
Seated Calf Raise: 190lbs, 10 reps.
B3:
Preacher Curl: 85lb, 10 reps
Reverse Barbell Curl: 75lbs, 12 reps
Hack Squat: 170lb, 11 reps
Lying Leg Curls: 150lbs, 15 reps
Seated Calf Raise: 190lbs, 10 reps.
Being on Metabolic Diet I usually eat a lot of protein and fat throughout the day, duh. Here's what my usual day looks like:
Meal 1:
3 egg omelet with bacon and full fat cheese
Meal 2:
1/3lb of Salami or Peperoni
12 pecan halves
Meal 3:
2 1/3 burger patties with cheese
Meal 4:
Protein shake with Almond Milk and Macadamia Oil
20 pecan halves
Meal 5:
Usually something close to what I had for lunch or shrimp with full fat mayo
I will also add asparagus or broccoli to meal 3 and 5 from time to time, nut carb permitting.
Supplements:
First thing in the morning:
2 caps of Alpha T2
1 Erase
1 Anabeta
1 ALA
After Meal 1:
3 1200mg Omega 3 Caps
2 Vitamin C
2 Life Support
1 Multi Vitamin
Before Meal 3:
2 Alpha T2
1 Erase
1 Anabeta
1 ALA
After Meal 3:
3 1200mg Omega 3 Caps
2 Vitamin C
2 Life Support
On workout days:
2 Anabetas before workout along with 3 Omega 3 caps; I also take Mesomorph before workout.
2 Anabeta after workout along with 3 Omega 3 caps
On non workout days:
1 anabeta after meal 4 along with 3 Omega 3 caps
1 anabeta after meal 5 along with 3 Omega 3 caps
So there it is, let's see how this goes.
First things first:
Height: 6'4''
Weight: 215lbs
BF: 13% according to Caliper test (self assessed)
Goals: Lean Bulk, bring BF % down
Workout: A slight variation of DC workout
Diet: Metabolic Diet
Calories: Going to keep at about 200 - 300 above maintenance everyday.
Experience? Hell, I've tried everything. Had some good run with the old Androhard, tried almost every test booster out there, etc.
My workout goes as follow for my DC split:
Notes:
-I keep a very accurate log with JEFIT for Android. Highly recommend to everyone out there.
-I do a widowmaker set for my biceps and triceps at the end of the workout as they were lagging behind
-I count my reps as total of the 3 sets
A1:
Wide Grip Lat Pulldown: 225lbs, 11 total reps
T Bar Row: 190lbs, 17 reps
Dumbbell Bench Press: 85lb each hand, 12 reps
Dumbbell Lateral Raise: 40lbs, 14 reps
Cable Triceps Pushdown on machine: 205lbs, 17 reps
A2:
Barbell Deadlift: 200lbs, 12 reps
WideGrip Rear Pull-Up on Assisted Machine: 6 plaques, 18 reps
Dumbbell Fly: 50lbs, 18 reps
Dumbbell Shoulder Press: 50lbs, 13 reps
Barbell Lying Triceps Extension Across Face: 80lbs, 16 reps
A3:
Underhand Pulldown: 17 plaques, 10 reps
Smith Bent Over Machine Row: 100lbs, 18 reps
Incline Bench Press Machine: 160lb, 16 reps
Barbell Shoulder Press: 50lbs, 15 reps
Triceps Pushdown V-Bar: 9 plaques, 16 reps
B1:
Barbell Curl: 60lbs, 15 reps
Hammer Curls: 45lbs, 16 reps
Leg Press: 545lbs, 12 reps
Standing Leg Curl: 40lbs, 19 reps
Calf Press on Leg Press Machine: 420 for 10 second split set and 520 for remaining 3 sets
B2:
Dumbbell Alternate Biceps Curl: 50lb, 17 reps
Cross Body Hammer Curl: 40lb, 18 reps
Smith Machine Squat: 340lbs, 12 reps
Seated Leg Curl: 195lbs, 22 reps
Seated Calf Raise: 190lbs, 10 reps.
B3:
Preacher Curl: 85lb, 10 reps
Reverse Barbell Curl: 75lbs, 12 reps
Hack Squat: 170lb, 11 reps
Lying Leg Curls: 150lbs, 15 reps
Seated Calf Raise: 190lbs, 10 reps.
Being on Metabolic Diet I usually eat a lot of protein and fat throughout the day, duh. Here's what my usual day looks like:
Meal 1:
3 egg omelet with bacon and full fat cheese
Meal 2:
1/3lb of Salami or Peperoni
12 pecan halves
Meal 3:
2 1/3 burger patties with cheese
Meal 4:
Protein shake with Almond Milk and Macadamia Oil
20 pecan halves
Meal 5:
Usually something close to what I had for lunch or shrimp with full fat mayo
I will also add asparagus or broccoli to meal 3 and 5 from time to time, nut carb permitting.
Supplements:
First thing in the morning:
2 caps of Alpha T2
1 Erase
1 Anabeta
1 ALA
After Meal 1:
3 1200mg Omega 3 Caps
2 Vitamin C
2 Life Support
1 Multi Vitamin
Before Meal 3:
2 Alpha T2
1 Erase
1 Anabeta
1 ALA
After Meal 3:
3 1200mg Omega 3 Caps
2 Vitamin C
2 Life Support
On workout days:
2 Anabetas before workout along with 3 Omega 3 caps; I also take Mesomorph before workout.
2 Anabeta after workout along with 3 Omega 3 caps
On non workout days:
1 anabeta after meal 4 along with 3 Omega 3 caps
1 anabeta after meal 5 along with 3 Omega 3 caps
So there it is, let's see how this goes.