Well what do we have here? I've decided to order 2 tubs ofand log my lean bulk with the first tub; (the second is for my cut in the spring). This is my first log ever, so why not shredd it up while doing so. So lets get this rolling shall we?
Age - 19
Height - 5 ft 8 in
Wt (current)- 179 lbs
Wt Goal - depends on the mirror :P
Main Goal While Using Alphamine
My goal is to get a nice lean bulk going, gain a bit of mass, and not gain as much fat and to lose fat around my stomach area.
The Important Part- Diet
During this 6 week period on alphamine my diet is going to be as clean as can be. Foods will include : oats. chicken, natual pb, lean steak, lean hamburger meat, sweet potatoes, milk, nuts, etc. You get the picture here.
kCals and Macro Breakdown
Im going to be running a 40/40/20 split c/p/f and on training days eating 2900-3100 kCals using those macro percentages. On off days ill be eating 2500-2700 kCals. This is to ensure I dont gain any unwanted fat to hinder the success of what im trying to do here.
Ill be doing a power/muscle/burn type of lift with this split:
Ill lead off each workout with a compound set doing 5x4s, and 2 - 3 warmup sets before performing the actual working sets. Then after 2-3 muscle building exercises consisting of 8-12 reps and then finally finish off with 1-2 burn sets, depending on the body part, of 40 reps per set. Ive found that this has been working quite nicely for me so im not going to bother to change it up quite yet. Im gonna see how far I can take it. I love lifting 5x5, 5x4, you just feel like the hulk hehe.
Cardio :X and Abs
Ill be doing HIIT cardio 3 times a week on different machines. I would sprint on the turf but it is to cold up here in December and my lungs dont work well in the cold. So ill be doing 15-20 second intervals at a very fast pace for about 10 minutes including rest times between interval sets. Ill be sticking to either the elliptical or the treadmill.
Abs are done on the days I do not do HIIT cardio. They are not logged; they are done weighted mixed with unweighted, or just outright all unweighted burn. I like the switch up my ab workouts but I find that doing them weighted with 4 sets : 1 set of 30 reps, 2 sets of 12-15 reps and then 1 set of 30 reps on a full crunch weighted machine works the best for me. But different strokes for different folks so im pretty much free styling my abs.
Supplement Break Down/Alphamine Dosage
Ill be dosing my alphamine 1 scoop in the am before breakfast and then another scoop before my workout. I like to workout at the end of the day , before 6 pm, so im spacing my dosages of alphamine apart by 4-6 hours atleast. I havent decided if I want to use alphamine as my PWO as well but it all depends on the timing of my dosages of course. I Dont want to take the dosages to close together, that would be a waste. On off days ill be dosing alphamine 1 scoop in the am before breakfast for the first week or two then bump it up to 1 scoop am, and 1 scoop 5-6 hours later.
Pre Workout Possibilities
Caffeine pills 200mg
or Alphamine (depending on time of doses.)
I have some Lit Up as well just in case
Weight Gainer Shake (homemade a la me)
-ON Whey protein
-.5 cups of oats
-2 cups of lactaid milk
-2 table spoons of PB
Creatine - 3g
Im really excited to start this. Ive wanted to try alphamine after reading a lot about it and some of the logs here on AM so why not try it to make my bulk a bit leaner so i know what im dealing with come spring time. My alphamine comes in the mail today and ill start dosing it up tomorrow. Tuesday is my universal rest day so lifting starts wednesday, but hey who knows I might be feeling anxious to get in the gym tomorrow .