I have decided to diet down until april 2012 for a few reasons:
1. I miss being super lean
2. My wife gets back from Kuwait in February, and I want to look extra good for her
3. I have at least 2 pt tests in the early part of 12' (1 for the unit, 1 to go to a school)
My diet will be the same everyday but Sunday. On Sunday I will have 1 refeed meal (most likely a chinese buffet).
Breakfast:
1 cup cottage cheese
2 scoops protein
9 A.M:
2 tbsps pb
2 rice cakes
Lunch:
1 bag steam fresh veggies
2 packs of tuna
1 bag steamed rice
2 P.M:
2 scoops protein
Dinner:
1 bag steam fresh veggies
1 bag steamed rice
8-12 oz chicken depending on hunger
Post Workout:
4 scoops protein
1/2 cup cottage cheese
I honestly don't keep track of macros too closely. I adjust accordingly with results, energy level, and of course hunger level lol.
My training has been a little off this last year, and has been ever changing due to many circumstances. Current training split is as follows:
Monday- Legs/Calves
Tuesday- Chest
Wednesday- Legs/Calves
Thursday- Back
Saturday- Shoulders/Arms
I begin every workout with a 1 mile run and 10 minutes of foam rolling. On chest, back, and shoulders days I do prehab as well (external rotations, ytwl's, wall slides, etc). The only ab work I do decline sit ups, at least 4 days a week. My rep range for almost everything is 10-20 unless I'm feeling saucy I sometimes will do a heavy, low rep set.
As most others on this forum, I am a supplement addict. I am not afraid to admit it lol, and I have no desire to change. I have an assload of supplements stockpiled, and will be using a lot of different stuff . I don't use AAS anymore, I do use peptides and IGF-1 though.
Current supplement regimen is:
-bulk supersaponins 3 grams before bed
-bulk powerfull 3 grams before bed
-cissus 3 grams before bed
-ghrp-2 100 mcgs upon awakening and before bed
-igf-1 30mcgs bilaterally preworkout in muscle being worked that day
-mgn whey isolate
-focus xt 1 scoop am
-piracetam 3 grams a day split up
-leucine + bulk modern bcaa (30ish grams a day)
-vitamin c
-b complex
-hemavol (occasionally..usually not on leg days)
I have A LOT of other stuff, may throw in some clen depending on how things are going. I will also most likely be picking up a lot of stuff at nutraplanets new years sale! Been anxiously waitinggggg....
Anyways, I'll be updating weight weekly, measurements monthly, as well as what I am feeling/not feeling in regards to training, supplements, etc. This log is for me to keep track, and give me something to do mostly but if anyone feels inclined to follow along that's cool too .
1. I miss being super lean
2. My wife gets back from Kuwait in February, and I want to look extra good for her
3. I have at least 2 pt tests in the early part of 12' (1 for the unit, 1 to go to a school)
My diet will be the same everyday but Sunday. On Sunday I will have 1 refeed meal (most likely a chinese buffet).
Breakfast:
1 cup cottage cheese
2 scoops protein
9 A.M:
2 tbsps pb
2 rice cakes
Lunch:
1 bag steam fresh veggies
2 packs of tuna
1 bag steamed rice
2 P.M:
2 scoops protein
Dinner:
1 bag steam fresh veggies
1 bag steamed rice
8-12 oz chicken depending on hunger
Post Workout:
4 scoops protein
1/2 cup cottage cheese
I honestly don't keep track of macros too closely. I adjust accordingly with results, energy level, and of course hunger level lol.
My training has been a little off this last year, and has been ever changing due to many circumstances. Current training split is as follows:
Monday- Legs/Calves
Tuesday- Chest
Wednesday- Legs/Calves
Thursday- Back
Saturday- Shoulders/Arms
I begin every workout with a 1 mile run and 10 minutes of foam rolling. On chest, back, and shoulders days I do prehab as well (external rotations, ytwl's, wall slides, etc). The only ab work I do decline sit ups, at least 4 days a week. My rep range for almost everything is 10-20 unless I'm feeling saucy I sometimes will do a heavy, low rep set.
As most others on this forum, I am a supplement addict. I am not afraid to admit it lol, and I have no desire to change. I have an assload of supplements stockpiled, and will be using a lot of different stuff . I don't use AAS anymore, I do use peptides and IGF-1 though.
Current supplement regimen is:
-bulk supersaponins 3 grams before bed
-bulk powerfull 3 grams before bed
-cissus 3 grams before bed
-ghrp-2 100 mcgs upon awakening and before bed
-igf-1 30mcgs bilaterally preworkout in muscle being worked that day
-mgn whey isolate
-focus xt 1 scoop am
-piracetam 3 grams a day split up
-leucine + bulk modern bcaa (30ish grams a day)
-vitamin c
-b complex
-hemavol (occasionally..usually not on leg days)
I have A LOT of other stuff, may throw in some clen depending on how things are going. I will also most likely be picking up a lot of stuff at nutraplanets new years sale! Been anxiously waitinggggg....
Anyways, I'll be updating weight weekly, measurements monthly, as well as what I am feeling/not feeling in regards to training, supplements, etc. This log is for me to keep track, and give me something to do mostly but if anyone feels inclined to follow along that's cool too .