Ace gets pumped with AP
- 06-22-2013, 07:10 PM
Hey guys, ace here.
Recently got a bottle of AP with my tub of Oe protein. (which is the best tasting protein I've ever had, btw)
Didn't take it the first few days, being that they've been low carb days. Figure I'll wait to start it on my high carb day Monday.
For now, any dosing suggestions??
Ie should I eat more carbs than usual while dosing, any preferred sources to consume after AP?
(ex waxy maize vs basmati rice vs potato)
Currently I am doing a prrs training program., will use this for anther month or two then i'm switching back to mountain dog.
Diet is very clean. No fruit no gluten no sugar no dairy etc
I cycle carbs. I do three high days a week, three low days, one moderate day.
Macros are as follows:
Fat 110- 150
Carbs 30- 400
Carbs go up, fats and pro go down, vice Versa.
My high days are between 250-400 carbs. Mostly Periworkout.
medium day 100-200
Low days 30-50
Supplementation is just the essentials right now
Oe Protein, mbcaas, enhanced, multi
Anyway my goal is a slow recomp. I'm really happy with my cutting results I've dropped from 205- 182~
And am quite leaner.
But I do not feel like getting much leaner (not doing a show just throwing a mini cut into my bulk), below 180 I feel is too small.
- 06-22-2013, 07:30 PM
06-22-2013, 07:36 PM
06-22-2013, 09:09 PM
subbed for ace, ap, and carb cycling
Controlled Labs Board Rep
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06-22-2013, 10:07 PM
Todays macros (roughly)
Meal 1 scrambled 2 Eggs/ 1Cwhites + 1 sweet potato
Meal 2 10ozChicken + 2-3C greens + 1/4 C nuts
Meal 3 two scoops Oe protein plus nuts
Meal 4 same as meal two
Meal 5 12oz 85% lean GD beef 4 tbsp natty peanut butter
Right now greens are broccoli, asparagus, and green /wax beans
During the week I have these along with spinach, mushrooms, onion, kale, lettuce, etc
I don't count carbs from greens..
Macros and amounts are rough estimates.. I just eyeball everything.
06-22-2013, 10:10 PM
I'm in bro hope it treats you well
06-22-2013, 10:12 PM
06-22-2013, 11:51 PM
I'm in for this ace!
Nice start man. AP activates the glucose transport protein GLUT4 in muscle cells (independent of exercise or insulin), which allows for the entry of glucose into those cells. Since both complex carbs and simple sugars end up as glucose, it can be used with most carb sources. I prefer using it before meals containing complex carbs more often than not.
The recommended dosing is 1 cap twice daily, about 15-20 minutes before a minimum of 30g carbs. Each dose should be kept ~4 hours apart.
Considering that your carb intake is mainly peri-workout, I'd recommend using AP before your pre-workout meal and the next carb containing meal after training. That's the approach that I've been using, while consuming almost all of my carbs peri-workout.
06-23-2013, 12:11 AM
In on this. To answer your question about preferred carb sources, I would go for starches, so any of those three will work. Generally we recommend slower digesting carb sources with AP, because the immediate effects persist for quite a while. any of those three sources along with protein, fat, vegetables or whatever else you eat in a meal should be fine.
USPlabs | Ultra-Premium Sports Supplements | Product Educator
06-23-2013, 01:06 AM
In for another epic Ace thread
I'm glad breezy and classic got in here to answer your questions bud. Nothing more to add except I love me some AP :-)
06-23-2013, 10:57 AM
Scrambled eggs + sweet potatoe sounds like a werid combo. Do they actually taste good together? Or is it just what you had available to eat?
"The only good is knowledge and the only evil is ignorance." - Socrates
06-23-2013, 01:43 PM
06-23-2013, 04:53 PM
Thanks for the info and suggestions, and thanks for following along peeps!
Also, today is off day, means low day. Macros and food will be identical to yesterday
06-23-2013, 10:00 PM
06-23-2013, 10:10 PM
06-23-2013, 10:23 PM
No sweetening on the sweet.
I've eaten it separate as well as mixed together in a bowl..
Next time I mix I might add almond milk.
06-23-2013, 11:20 PM
just got this with the oxyprotein deal, looking forward to see how u run it and how it treats u before i dig into mine!! rip it up!
06-23-2013, 11:35 PM
06-24-2013, 07:41 AM
06-24-2013, 08:53 AM
06-24-2013, 11:55 AM
I over did franks during my prep lol. I'm on a Chalua kick now.
Whole eggs over basmati (runny yolks) FTW
06-24-2013, 02:27 PM
Also, update, took AP about 15 minutes before breakfast.
No food pump but I trained legs and upper body looks Fuller.
1.5C basmati, 3 whole eggs 1c whites
1hr later, foam roll, set hips, Train legs, 2 scoops jack3d micro (sample pack)
2 scoops mbcaa intra
Post /meal 2
75g waxy maize
1 scoop dymatize elite whey
1 scoop dymatize xt protein
(I know I know, should have done oe pro, but it's TOO GOOD to mix with waxy maize)
Just took 1 AP, going to eat in fifteen.
~10Oz 96/4 GD sirloin
Few spoonfuls of baked beans
Add mustard and Franks (ran out of siracha :[ ) mix it all together
~2 Tbsp natural peanut butter
Prob will have another meal, maybe two. Not sure.
Will update with rest of food later, maybe training if you'd like to see it
06-24-2013, 07:05 PM
06-24-2013, 07:27 PM
06-24-2013, 09:14 PM
Felt ****ty today from switching my sleep schedule 180° due to work, so went lighter
As you know I am currently doing prrs, planned for another three Weeks then deloading and doing a mountain dog program.
Shock week, legs
Standing freemotion single leg curls Ss single leg bw sldl
60x4x15 // 4x20
Front squat Ss standing freemotion leg extension
185x4x15 // 40x4x15
unilateral leg press pyramid
starting with one plate up to four then back down again each ten reps.
Donkey calf raise Ss standing calf raise Ss dorsiflexion
190x15 // 400x10 // bwx20
hyper extensions Ss hanging leg raise
Three rounds, no weight
no cardio besides my fifteen minute bike ride with my dog, alternating between riding on concrete, sprinting on concrete with the brakes on, and sprinting on the grass
Mini hiit session.
For those who didn't know,,I tore my hamstring a month or so ago so I've been training my legs much lighter than I'd like to be.
06-25-2013, 06:19 AM
Solid leg session ace. Does your hamstring limit what exercises you can do, or mainly the weight used at this point?
The food looks good too man.
06-25-2013, 08:27 AM
For a good month or two I couldn't even train legs, let alone barely walk.
Now I can do most exercises but I've been keeping them light.
As of now, when I do regular squats I have to go light because sitting back makes my ham feel like it's going to pop, again.
we have two ghr at my gym, the actual good one, I cannot use yet. It puts too much pressure on the back of my knee, making it feel like it'll tear again.
I hate it. I feel like such a b1tch squatting 155.
Whatever though just have to work around it. No lie my quads are pretty thrashed this morning.. must have been the back to back sets, literally the only rest yesterday was how long it took my bro to complete the sets
I figure I'll let it heal, keep it light, and i'm sure I won't be squatting too heavy with MD so by the time I finish that i'm hoping that not only will my wheels grow, but I'll be ready to squat heavy again.
As a BB, my legs are a glaring weakness. I know this seems opposite to logic, but before I tore my ****, my legs blew up from squatting 350-400 on the regular
06-25-2013, 02:00 PM
1AP 15 min before
1.5 c basmati
3 whole eggs,1c whites
1hr later sample pack of micro abs 1/3 scoop pump hd
Intra 2 scoops mbcaa 1L h20
75g waxy maize
1 scoop dymatize elite whey iso
1 scoop dymatize elite xt
~4Oz 85/15 GD beef
~6Oz chicken breast
Half bag spinach
~9oz chicken breast
Salad with lettuce and spinach
2scoops OE protein blended with water, ice, and two tbsp natty jif pb
-i've said it before I'll say it again, usp labs has done an amazing job with this protein, the vanilla is some of the best i've ever had
One big badass omelette. I wish I would have took a picture. It filled a plate 8" in diameter.
1c whites mixed with 3 whole eggs
~6oz English eye steak diced and sauteed in butter, onion, garlic, salt, mushrooms and with a strip of bacon
A few small slices of smoked gouda to top it off.
06-25-2013, 02:19 PM
Figured I'd post my training in a separate post.
06/25 shock upper
seated DB rear delt fly ss fat man rows
25x20, 35x3x15 // Bw x4x12
- palms facing backwards for rd
-elbows at 90° with body for both
Db lateral raises ss fat bar seated ohp
20x5x20 // bar + 40(per side)x5x12
-last set dropset on each
-the fat bar is light, prob 30-40lb
Free motion cable chest fly ss slight incline DB twist press
23x4x20 // 50x4x10
Last set dropset on each
BB flat bandell press ss fat bar pushup
Three 10lb KB per side x 4x15 // Bw x4x12
-we no longer have a bandell bar so I used a regular BB, making the movement more stable than a traditional bandell bar
CG supinating pulldowns ss baseball high pulley pullovers
110 x4 x8 // 60x4x 8
-last set dropset each
I haven't achieved a pump of this level in quite some time.
Not quite sure what it was from, whether the AP, mixed pre's, or exercise combinations, but it was so extreme it hurt.
Felt like king Kong walking out of there.
Edit: about six hours after training I took my dog on a bike ride, about fifteen minutes with some 50yd sprints in there I think it was eight.
Two in the grass, the remaining six I did on the concrete with my brakes applied.
06-26-2013, 06:53 AM
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