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.
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 , 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:
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!
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.)
I 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
I don't really supplement with a lot, mostly the basics. I actually started some ARA ( Advanced a couple of weeks ago, and will describe my dosing scheme below, with my other supplements:
Multivitamin: , split 3 and 3 with morning and evening meals
: Generally 2-3g EPA/DHA per day, but not while taking ARA.
ARA: I am currently taking 4 pills of 45 minutes pre-workout on workout days only.
Creatine Mono: 5g daily
Vitamin D: 2,000 IU in addition to the amount in
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 on the first. Getting paid once per month sucks
PF3 Dosing Plan:
I plan on dosing PF3 as follows:
Pre-workout: One scoop of Pure PF3 pre-workout with my ARA, 1 scoop of Fermented 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
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!
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:
Chest: 45 3/4"
These are not the best pictures, but the best I could do yesterday. I stuck my phone to the mirror with some clay
Front and back Double Bicep Pose: