Recomp with freshly capped goodies!!!

[Zman8]

Its that time of the year again, recomp time! Its been a few weeks since I recovered from mono so I'm still getting back strength that I lost while I was sick. I managed to get over mono just before finals and now I'm off for the summer! Anyway, here's how it will go~

LENGTH: 8 WEEKS

Diet:

Meal 1: 2 cups egg white with 1/2 cup nonfat cheddar, 1 scoop whey

Meal 2: 1 cup brown rice, 1 chicken breast

Meal 3: 1 can of tuna (in water), 1 baked potato

Meal 4 (post workout): 8 oz. 85% lean ground beef with 1/2 cup brown rice and a bit of onion, 2 scoops whey

Meal 5: 1 chicken breast, 1 cup egg white with 1/4 cup fat free cheddar

Snacks: Beef Jerky, possibly nonfat cottage cheese

Totals:
Calories ~2700
Carbs- 280g
Fat- 40g
Protien- +310g




Supplements:

Ursolic acid (std. 25% extract, smart powders brand) __________ 112.5mg x4 per day

Coleus Forskholli (std. 20% forskolin, smart powders brand)______ 125mg x4 per day

D-Calcium Pantothenate___________________________________ 458mg x3 per day

Omega-3 Fish Oil_________________________________________ 1g x3 per day

Animal Pack_____________________________________________ 1 pack x1 per day

Creatine Monohydrate_____________________________________ 5g x1 per day

Universal Storm__________________________________________ 1 scoop (workouts only)

I capped the ursolic acid, forskolin, and d-calcium pantothenate myself over the past few days. Just bought a brand new scale (AWS-100) and the damn tare button was broken right out of the box! I managed without it though and it calibrated fine. I don't have enough animal pack or fish oil to last all eight weeks but I'm going to get some bulk fish oil from Nutraplanet sometime soon. I don't have the whey yet, I might try to buy 25 pounds of unflavored whey concentrate (80%) in bulk to save some cash and flavor it myself.

Stats:

Height: 5' 11"
Weight: 163.5 pounds
Body fat: ~13%

I will be lifting 3 times a week but I may add in a fourth day. I'm going to start doing cardio twice a week, working my way up starting at 2 miles (jogging). I can't wait to see how this thing goes! More to come!!!

 

[Zman8]

First workout is done!

Bench Press:
40x20
90x10
110x10
130x10
130x4

Barbell Shrug:
130x20
220x10
270x10
310x10
360x2

Cable One Arm Tricep Extension:
30x20
50x10
70x6
60x7

Calf Press in Leg Press Machine:
90x20
180x10
270x10
360x10

Incline Bench Press:
60x15
90x10
110x7
110x3

Feeling good in general. Slugging down 3.5 cups of cooked rice (~1 cup uncooked) was a first for me this morning, took damn near 40 minutes to eat with the chicken. Gotta eat big to get big! Stay tuned...

 

[Zman8]

Today's Workout!

Shoulder Press (machine, almost like using dumbbells)
40x20
70x10
90x4
80x5

Squat (Second time squatting in ~3 months, still my weakest lift, 1rm was around 170 before mono)
40x20
90x10
110x10
130x4

Row Machine
50x20
90x10
110x7
100x10

Weighted Decline Crunches (first time in ~2 months)
body weight x 20
25x4

Leg Curl
70x15
100x10
145x7
130x9

Lateral Raise
10x15
15x10
20x7

Just bought 25 pounds of bulk whey concentrate off the net at an awesome price and it will hopefully be around over the weekend which will be great. Diet is going good as well. I know many of my lifts are pretty weak, its a work in progress Everybody starts somewhere. Questions? Comments? Concerns? All are welcome!

 

[Zman8]

Its been almost a week and things are looking good! I did some cardio today and back in the gym tomorrow. Also, I'm going to add in the fourth day of training on Tuesdays.

Yesterday's Lifts:

Bench Press:
60x20
90x10
130x10
140x5
130x7

Preacher Curl Machine:
35x20
50x10
60x10
70x5
60x7

One Arm Tricep Cable Extensions:
30x20
50x10
70x7
60x9

Weighted Decline Crunches:
bodyweight x 20
25x10

Wide Grip Lat Pulldown:
60x20
110x10
130x5
120x5

Lifts are going up and I feel like my lats are popping out a bit more each day haha. My protein and new (hopefully functioning) scale will be coming on Wednesday. I'm doing my best to keep up with my planned diet, this is my first time eating like this. I've bulked and eaten everything meaty in sight with pretty good success but this is different for me. I know it will pay off in the end though. More to come...

 

[Zman8]

Another workout in the books!

One Week Weigh-in: 167 lbs (gain 3.5 pounds)

Barbell Shrug:
130x20
220x10
310x4 (thicker bar, lost my grip early)
310x7

Row Machine:
60x20
100x10
115x10
130x7
120x5

Weighted Decline Crunches:
bodyweight x 20
25x12
35x5

Calve Machine:
50x10
90x10

Lateral Raises:
10x15
15x10
20x4

I did some more shopping today and picked up some tang, cocoa, and fake vanilla to flavor the whey when it comes. Should be tasty! The gain of 3.5 pound surprised me but its probably not all muscle if I had to guess. Cant wait to see where this goes!