Introduction
Hey guys. I am excited to start my first log on AM! I was fortunate to be selected to log MAN Sports new product, Pure PF3.
Although I am new to logging on AM, I am no stranger to logging. This post is intended to introduce myself, my nutrition and training, as well as supplementation while I use this new product.
I am a 38 year old father of a five year old little boy, residing in Nashville, TN. My wife has been very supportive of my goals, and I am so glad that I have her to help me.
I have only been lifting since November of 2011, after deciding to lose weight in March of 2011. I started out at ~335 lbs. and ~45% BF. As of Saturday, I weighed in at 215.8# and ~20% BF. I stand right at 5' 9.5" tall.
I obtained a Master's degree in Medical and Urban Anthropology in 2008, and am approaching the three year mark for my current job as a social science researcher at a medical center.
Training
I have primarily used a strength routine since I started lifting, beginning with Stronglifts. I have since moved to 5/3/1 BBB, and recently decided to change to 5/3/1 Bodybuilder. I need to put on more muscle mass, and I figure this is one of the best ways to do it!
I am basically still using a 5/3/1 scheme for my core lifts (Deadlift, OHP, Bench and Squat), with lots of high rep accessory movements. I currently train four days per week.
Here's how it is split up:
Monday: OHP, Face Pull, DB OHP, Bentover DB Raise, DB Curl
Tuesday: Deadlift, Lat Pulldowns or Chins, DB Row, Back Extensions, Ab Wheel
Thursday: Bench Press, DB Bench, Dips, DB Fly/Pec Deck, Tricep Pushdowns
Friday: Low Bar Squat. Leg Press, Leg Extensions, Leg Curls, Situps
My current calculated 1RMs are:
Bench: 190
DL: ~335
Squat: ~203
OHP: 133
My Squat is low because I have had form issues that I am trying to correct, but it is slowly coming back up. I just keep on pushing!
Nutrition:
I recently switched back from IF to "regular" eating. I also stopped carb cycling.
My current intake is based on a "slow" bulk, and I keep meticulous track of calories and macros on MFP.
Here is my current intake:
3,600 calories per day
180g Protein (.82g per lb.)
100g Fat (~.45g per lb.)
495g Carbs
I strive to hit the minimums on Fat and Protein first, and may fill in with more Fat or Protein to hit my calories, but generally stay close to these numbers.
Letely, I have been getting all of my protein from food, and will do the same for this log, except for PF3
Supplementation:
I don't really supplement with a lot, mostly the basics. I actually started some ARA (X-Factor Advanced a couple of weeks ago, and will describe my dosing scheme below, with my other supplements:
Multivitamin: Orange Triad, split 3 and 3 with morning and evening meals
Fish Oil: Generally 2-3g EPA/DHA per day, but not while taking ARA.
ARA: I am currently taking 4 pills of X-Factor Advanced 45 minutes pre-workout on workout days only.
Creatine Mono: 5g daily
Vitamin D: 2,000 IU in addition to the amount in Orange Triad
Pre-workouts: I have various pre-workouts, but recently got a tub of Jack3d Advanced. I'm going to try an pick up a tub of Game Day on the first. Getting paid once per month sucks
PF3 Dosing Plan:
I plan on dosing PF3 as follows:
Workout days
Pre-workout: One scoop of Pure PF3 pre-workout with my ARA, 1 scoop of Fermented Leucine and a pre-workout
Intra-workout: One scoop of Pure PF3 during my workout, with 1 scoop of Fermented Leucine
Post-workout: One scoop of Pure PF3 with 1 scoop of Fermented Leucine
Rest Days
1 scoop of Pure PF3 in the AM, mid-day and Evening. I haven't decided if i will dose with Fermented Leucine on these days or not. Probably not. Let me know what you guys think!
Starting Stats:
I weighed in on Saturday morning, and will weigh in again on Tuesday to get a more recent weight. I also took measurements on Saturday. Here are those results:
Weight: 215.8#
Navel: 36.5"
Biceps: 14.5"
Thighs: 23"
Hips: 39"
Calves: 16"
Chest: 45 3/4"
Shoulders: 50"
Before Pictures
These are not the best pictures, but the best I could do yesterday. I stuck my phone to the mirror with some clay
Front Unflexed/Flexed:
Side Unflexed/Flexed:
Front and back Double Bicep Pose: