Celorza
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First of all a big thanks and shoutout to my bro DiabeticLftr who made this happen some MANY weeks ago, by awarding me the chance to formally log this quite remarkable product. Due to some time constraints and hiccups with HQ it had taken almost a month for me to get this actually started, and my ar***** today from the office (early day out thank God) marks the beginning of a new Logging experience for me.
First of all, the arsenal:
The support team:
-SNS Beta Alanine (5 caps post workout, in divided dosages , usually 2-2-1)
-SNS Citrulline Mallate (5-6g preworkout)
-Geronova Licensed NA-R-ALA (300mg twice a day before big carb meals)
-SNS ALCAR (1g some 20-30 mins after Na-R-Ala , and .5g after second dosage of Na-R-Ala OR sometimes as P.W.O. for enhanced focus)
-Synthetic Supplements Agmatine (1g along with Na-R-Ala once a day before biggest carb containing meal, OR Pre-workout at 1g in case I am training close to my fast break to achieve maximum use of the CNS response)
-Bulk Modern BCAAs and AI RecoverPro (YES its Lemon, I did pay attention to my hazing in the Milas Thread) (This go from 25-35g a day along the fast, and will usually be included in a 10g Preworkout fashion with the Citrulline mallate , ALCAR and if close to fast break, Agmatine)
-AX German Creatine (3g 20-30 mins after Na-R-Ala+Agmatine Dosage)
-Occasional caffeine Pill or random pre workout listed in case I feel groggy or weak some days. (Can be EC stack, Focus XT , RPM by APPNUT, maximize intense sometimes too)
-Orange Oxymega Fish Oils (4 caps a day in a 2-0-2 along with the 3 meals I have fashion , or 2-1-1)
Dosage for FORM-X:
They were kind enough to send me 3 bottles making for full 6 weeks at max recommended dosage of 6 caps, they will be ingested PRE-WORKOUT on an empty stomach every day for the remainder of the log .
Now on to the workout scheme:
I follow a 5/3/1 scheme with Dave Tate's Periodization Bible assistance scheme, meaning I will do my Main lift+ 3 assistance workouts of choice with the relating lift as to maximize both strength and hypertrophy, Training 4 times a week and adding cardio 3 times upon rest days.
Monday- Deadlift 5/3/1 + Desired Assistance work.
Wednesday-OH press 5/3/1 + Desired assistance work.
Friday- Squat 5/3/1 + Desired assistance work.
Saturday- BP 5/3/1 + desired assistance work
Cardio:
Tue-Thur-Friday. I do many variations of cardio and it is according to my mood and whims , so it will either be:
-1 hour fasted cardio with low intensity schemes
-1 hour a bit more intense cardio, fasted of course, with around 700-900 kCals burnt ("but this is a bulk!" yes I know, kCals will be ingested again, I know I am a cardio NUT)
-30-40 mins HIIT with the scheme of 20 sec all out , 10 sec rest , or something similar, those who know me and have followed me before know that I add every little detail , so fret not, I will mark everything down here too.
Diet!:
I have been staggering in weight since I am not a couch potato anymore due to my present internship. So my kCalories have gone UP since I started losing weight (Those who know me already know I have a tendency for leaning out QUITE fast but I do have a problem with putting on mass, mass which seems fairly keepable as I have not experienced strength or muscle loss) so I stand at this food intake:
Workout days: 3000kCals coming from: 140g-170g (varies a lot, depending on my mood and appetite) of protein , 65-70g of fat (not counting fish oils) and well...what can I say, I love carbs lately: around 550-700g of carbs coming from Oats, Brown Rice...oh well I'll get to that in the log, you know I love cooking and spending time in the kitchen, however I am rather tied down with my schedule atm so I will probably bulk cook and dose portions along the week :S I have been doing so for the past 2 weeks and its quite not my style for my nutrition, but we gotta adapt our lifestyle to our careers I guess.
Rest days: 2000-2300 kCals IF I am doing only low intensity or HIIT cardio, but when I go all nut on the 800-900kCal cardios...well I do go as high as 2500 kCals or 2600 , this day I mainly cycle carbs out and will end up upping my Protein and Fat intake , while still taking in enough carbs to refill glycogen levels, so around: 170g of protein , some 120g of fat and 200g of carbs more or less.
This scheme is because I am following a "Recomp/Lean Bulk" approach of leangains with +20%/-20% kCals a day, but I have more or less personalized to fit my accelerating metabolism haha, and well, I wanna gain weight , and since I have dialed back on the cardio I consider this more of a clean bulk approach rather than recomp seeing how I do not exceed it on the HIIT cardio or cardio frequency. Yes believe it or not this is not doing too much cardio for me...I usually do cardio 7 times a week and around 2x a day for at least 5 days a week...oh the horror of my addiction, it is hard having to settle with only 3 days but I cope and manage :'3.
Stats as of this morning:
-135.6lbs with around 8-9% BF according neanderthal methods of calculating it like calipers, scale digital approximation and some reference from pics from when I got to 7% with bod pod behind it.
Lifts:
Deadlift: 240x3 , yes current max attempted and makes me pleased to know I am going way up in this.
Squats: 225x2 I am currently more focused on doing olympic squats, meaning more deep and more controlled.
OH Press: 100x1 , it is standing and I have a hard time on this one haha, but not bad I guess.
BP: This morning PR was finally broken as I have now finally hit realistically, with good form, touching chest and going all the way up with no assistance and tempo , finally...after failing last week...185x1 !! Hurray!
Personal PRs I like to keep track of:
Chin ups, now up to BWx20 all the way up and all the way down.
Weighted dips: BW+70x5 this was set this morning...I'm so happy :'3
Ok , goals?:
This is a fairly strong compound and I do expect it to yield me realistic results paired with my diet and so I hope to get:
-Around 3-4lbs of LEAN mass.
-Increase in strength
-Reduced Bloating due to the AI and "SERM" complex it possesses.
-Increased aggression (though many will debate if I need it or not since my pics and attitude does show an angry little smurf...I mean Troll)
-Increased and enhanced Recovery, since going up in weight...dear lord it does make me sore haha and I am a deadlift fanatic So I do go all out on them and I am NOT scared of pushing it to the very last drop of energy in the tank.
-I do look for the added health benefits in Piperine and Quercetin and I am curious to see the effect of this Phellodendron Amurensis Extract (Bark).
Ok so a bit of a detail on today and whats to come:
I did my BP day today and I will take 2 rest/cardio days tomorrow since I had to change my schedule this week (Lifted Mon-Tue and Thur-Fri) because my father is coming to town to help me with some personal issues I rather not discuss, and well to be with me after not seeing him for 5 months, on fathers day weekend (yes its this sunday people...), so I will NOT start Dosing Form-X until monday as to give it a full 6 week approach on monday and curious to mention that this week was my heavy week, so I will start up again on the 5/3/1 scheme on monday without the deload since I do not feel Neural or Adrenal Fatigue and going back to 70-75% weight is not that hard for me with the little poundage I manage (Though I did get 65x10 on the incline DB press today and 70x4 without any assistance or help to put the dumbbells up, it was hell...). So, please sub up and follow my thoughts, symptoms, gains, losses, triumphs and failures in this 6 week journey that I will make my best to fulfill to the utmost detail even though I am undergoing hell in this internship (you will hear more on this later...). So, this is the arsenal, the support, the plan, the nutrition and the goals, Pics will be uploaded monday with the (overweight bloating) weight in (due to dad being here and carbs being ingested in huge amounts this weekend).
Lets get this show rolling .
First of all, the arsenal:
The support team:
-SNS Beta Alanine (5 caps post workout, in divided dosages , usually 2-2-1)
-SNS Citrulline Mallate (5-6g preworkout)
-Geronova Licensed NA-R-ALA (300mg twice a day before big carb meals)
-SNS ALCAR (1g some 20-30 mins after Na-R-Ala , and .5g after second dosage of Na-R-Ala OR sometimes as P.W.O. for enhanced focus)
-Synthetic Supplements Agmatine (1g along with Na-R-Ala once a day before biggest carb containing meal, OR Pre-workout at 1g in case I am training close to my fast break to achieve maximum use of the CNS response)
-Bulk Modern BCAAs and AI RecoverPro (YES its Lemon, I did pay attention to my hazing in the Milas Thread) (This go from 25-35g a day along the fast, and will usually be included in a 10g Preworkout fashion with the Citrulline mallate , ALCAR and if close to fast break, Agmatine)
-AX German Creatine (3g 20-30 mins after Na-R-Ala+Agmatine Dosage)
-Occasional caffeine Pill or random pre workout listed in case I feel groggy or weak some days. (Can be EC stack, Focus XT , RPM by APPNUT, maximize intense sometimes too)
-Orange Oxymega Fish Oils (4 caps a day in a 2-0-2 along with the 3 meals I have fashion , or 2-1-1)
Dosage for FORM-X:
They were kind enough to send me 3 bottles making for full 6 weeks at max recommended dosage of 6 caps, they will be ingested PRE-WORKOUT on an empty stomach every day for the remainder of the log .
Now on to the workout scheme:
I follow a 5/3/1 scheme with Dave Tate's Periodization Bible assistance scheme, meaning I will do my Main lift+ 3 assistance workouts of choice with the relating lift as to maximize both strength and hypertrophy, Training 4 times a week and adding cardio 3 times upon rest days.
Monday- Deadlift 5/3/1 + Desired Assistance work.
Wednesday-OH press 5/3/1 + Desired assistance work.
Friday- Squat 5/3/1 + Desired assistance work.
Saturday- BP 5/3/1 + desired assistance work
Cardio:
Tue-Thur-Friday. I do many variations of cardio and it is according to my mood and whims , so it will either be:
-1 hour fasted cardio with low intensity schemes
-1 hour a bit more intense cardio, fasted of course, with around 700-900 kCals burnt ("but this is a bulk!" yes I know, kCals will be ingested again, I know I am a cardio NUT)
-30-40 mins HIIT with the scheme of 20 sec all out , 10 sec rest , or something similar, those who know me and have followed me before know that I add every little detail , so fret not, I will mark everything down here too.
Diet!:
I have been staggering in weight since I am not a couch potato anymore due to my present internship. So my kCalories have gone UP since I started losing weight (Those who know me already know I have a tendency for leaning out QUITE fast but I do have a problem with putting on mass, mass which seems fairly keepable as I have not experienced strength or muscle loss) so I stand at this food intake:
Workout days: 3000kCals coming from: 140g-170g (varies a lot, depending on my mood and appetite) of protein , 65-70g of fat (not counting fish oils) and well...what can I say, I love carbs lately: around 550-700g of carbs coming from Oats, Brown Rice...oh well I'll get to that in the log, you know I love cooking and spending time in the kitchen, however I am rather tied down with my schedule atm so I will probably bulk cook and dose portions along the week :S I have been doing so for the past 2 weeks and its quite not my style for my nutrition, but we gotta adapt our lifestyle to our careers I guess.
Rest days: 2000-2300 kCals IF I am doing only low intensity or HIIT cardio, but when I go all nut on the 800-900kCal cardios...well I do go as high as 2500 kCals or 2600 , this day I mainly cycle carbs out and will end up upping my Protein and Fat intake , while still taking in enough carbs to refill glycogen levels, so around: 170g of protein , some 120g of fat and 200g of carbs more or less.
This scheme is because I am following a "Recomp/Lean Bulk" approach of leangains with +20%/-20% kCals a day, but I have more or less personalized to fit my accelerating metabolism haha, and well, I wanna gain weight , and since I have dialed back on the cardio I consider this more of a clean bulk approach rather than recomp seeing how I do not exceed it on the HIIT cardio or cardio frequency. Yes believe it or not this is not doing too much cardio for me...I usually do cardio 7 times a week and around 2x a day for at least 5 days a week...oh the horror of my addiction, it is hard having to settle with only 3 days but I cope and manage :'3.
Stats as of this morning:
-135.6lbs with around 8-9% BF according neanderthal methods of calculating it like calipers, scale digital approximation and some reference from pics from when I got to 7% with bod pod behind it.
Lifts:
Deadlift: 240x3 , yes current max attempted and makes me pleased to know I am going way up in this.
Squats: 225x2 I am currently more focused on doing olympic squats, meaning more deep and more controlled.
OH Press: 100x1 , it is standing and I have a hard time on this one haha, but not bad I guess.
BP: This morning PR was finally broken as I have now finally hit realistically, with good form, touching chest and going all the way up with no assistance and tempo , finally...after failing last week...185x1 !! Hurray!
Personal PRs I like to keep track of:
Chin ups, now up to BWx20 all the way up and all the way down.
Weighted dips: BW+70x5 this was set this morning...I'm so happy :'3
Ok , goals?:
This is a fairly strong compound and I do expect it to yield me realistic results paired with my diet and so I hope to get:
-Around 3-4lbs of LEAN mass.
-Increase in strength
-Reduced Bloating due to the AI and "SERM" complex it possesses.
-Increased aggression (though many will debate if I need it or not since my pics and attitude does show an angry little smurf...I mean Troll)
-Increased and enhanced Recovery, since going up in weight...dear lord it does make me sore haha and I am a deadlift fanatic So I do go all out on them and I am NOT scared of pushing it to the very last drop of energy in the tank.
-I do look for the added health benefits in Piperine and Quercetin and I am curious to see the effect of this Phellodendron Amurensis Extract (Bark).
Ok so a bit of a detail on today and whats to come:
I did my BP day today and I will take 2 rest/cardio days tomorrow since I had to change my schedule this week (Lifted Mon-Tue and Thur-Fri) because my father is coming to town to help me with some personal issues I rather not discuss, and well to be with me after not seeing him for 5 months, on fathers day weekend (yes its this sunday people...), so I will NOT start Dosing Form-X until monday as to give it a full 6 week approach on monday and curious to mention that this week was my heavy week, so I will start up again on the 5/3/1 scheme on monday without the deload since I do not feel Neural or Adrenal Fatigue and going back to 70-75% weight is not that hard for me with the little poundage I manage (Though I did get 65x10 on the incline DB press today and 70x4 without any assistance or help to put the dumbbells up, it was hell...). So, please sub up and follow my thoughts, symptoms, gains, losses, triumphs and failures in this 6 week journey that I will make my best to fulfill to the utmost detail even though I am undergoing hell in this internship (you will hear more on this later...). So, this is the arsenal, the support, the plan, the nutrition and the goals, Pics will be uploaded monday with the (overweight bloating) weight in (due to dad being here and carbs being ingested in huge amounts this weekend).
Lets get this show rolling .