Hey all! This will be my first log on the AM forums and I am excited to get it underway! So excited, infact, that I am not even starting it til tomorrow but wanted to get all the details and plans up in case there is any additional questions/concerns/thoughts!
Lets get right into the details
Name:Ryan
Age: 21.
Experiences with any one of these products: none (although I used OG Erase with arimistane before)
Lifting Experience: 7 years.
Supplementation Experience: A lot. just about all the basics and then some, now branching out to the bigger and better side. no ph/ds
Height 6ft
Weight ??? I wanna say about 235ish. havent weighed myself in a while though
Max lifts
Bench 285 (estimated max for this lifting cycle 305)
Squat 405 (estimated max for this lifting cycle 410) coming off a pulled hamstring in february, its still pretty tight!
Deadlift 495
Clean 275 (was a power clean with crap form) full cleaned 245 before. (estimated max for this lifting cycle 280)
Snatch 205
Curl: 0 I rarely work biceps directly so if I do, itll be a treat!
Lifting program I will be running is a sort of modified PHAT/Westside Barbell routine given to me that goes 4 days/wk. I dont do my own programming and Ill leave it at that (any questions feel free to DM). The name of the program is 5% Its a nine week program and I will be starting the log on Week 2. just had a 2 week off segment followed by week 1 last week and it killed me. I was so sore... Anyway the premise behind this is working with a lot of percents and low reps, and then finishing the workout with hypertrophy exercises. The goal is that by week 9 (max out week) you add 5% to the max of whatever 3 exercises you focused on. Infact the last week isnt really a max out week, you are required to attempt 105% OR 102% of your max as a working set!
So the goal here is a bulk/recomp, If I could be 235lbs and a lot more solid. I would take that in a heartbeat. But if I gain some weight and end up around 240 as long as Im quite a bit stronger, faster, and well, bigger The diet is gonna be a progressive bulk diet though. SO I have enough stuff to cover 8 weeks (and then some with the ARA). because the weights are heavier in later weeks the diet will look like this
Week 1-2 3250kcal
Week 3-4 3500kcal
Week 5-6 3750kcal
Week 7-8 4000kcal
Week 8-end 3500-4k
When I begin the new lifting program I dont know what to expect as far as volume, So I dont know how much food Ill need to consume to make gainzzzzz
Im doing a IIFYM diet, that will be "cleaned up" I dont feel like getting into the argue/debate over clean eating etc. but I will enjoy the occasional brownie or going out to eat as long as it fits the macros. A lot of chicken, turkey an beef will be consumed. along with copious amounts of fruit and rice. Ill try and post my MyFitnessPal post at the end of the day when I log so you get an estimate of what I consumed calorie wise!
Now for the supps....
I also have a bottle of slinsane I will be running for the last 4 weeks and I have some HMB i dont know what to do with. any suggestions?!
SO heres how I will be dosing all these beauties throughout the log:
Alphamax 4caps/day: 2 caps upon waking (either with or without food) and 2 caps immediately before bed, probably on an empty stomach
Anabeta 4 caps/day: 2 caps with my last meal before my workout and 2 caps with my postworkout shake (50-70 protein +carbs) or my post workout meal (usually 15-45min post workout) I usually do 3 scoops of whatever protein im taking in 16oz of water, just because I know I eat at weird times so Id like to get the protein in!
X-Gels Going to start dosing at 4 caps ~30min Pre-Workout with my preworkout drink I will bump up to 5-6 caps a day if I feel like its working great or not enough etc. Ill play around with the dosing possibly after the first 15 workout days.
ALCAR 2g/4caps with my X-gels pre workout
Glycergrow 2-2.5 Scoops with whatever preworkout powder im using about 15min pre workout. just gonna scoop it in my mouth.
IF I throw anything else in I will make sure to let you know. I will also be using creatine protein powders, no NSAID products. and various preworkouts (if you wanna know what im taking just ask ).
Thats really All I can think to post right now! Ill be updating with pics tonight/tomorrow morning of my body relaxed etc. Hoping to make the next 8-12 weeks amazing!
Any other questions just ask!
Lets get right into the details
Name:Ryan
Age: 21.
Experiences with any one of these products: none (although I used OG Erase with arimistane before)
Lifting Experience: 7 years.
Supplementation Experience: A lot. just about all the basics and then some, now branching out to the bigger and better side. no ph/ds
Height 6ft
Weight ??? I wanna say about 235ish. havent weighed myself in a while though
Max lifts
Bench 285 (estimated max for this lifting cycle 305)
Squat 405 (estimated max for this lifting cycle 410) coming off a pulled hamstring in february, its still pretty tight!
Deadlift 495
Clean 275 (was a power clean with crap form) full cleaned 245 before. (estimated max for this lifting cycle 280)
Snatch 205
Curl: 0 I rarely work biceps directly so if I do, itll be a treat!
Lifting program I will be running is a sort of modified PHAT/Westside Barbell routine given to me that goes 4 days/wk. I dont do my own programming and Ill leave it at that (any questions feel free to DM). The name of the program is 5% Its a nine week program and I will be starting the log on Week 2. just had a 2 week off segment followed by week 1 last week and it killed me. I was so sore... Anyway the premise behind this is working with a lot of percents and low reps, and then finishing the workout with hypertrophy exercises. The goal is that by week 9 (max out week) you add 5% to the max of whatever 3 exercises you focused on. Infact the last week isnt really a max out week, you are required to attempt 105% OR 102% of your max as a working set!
So the goal here is a bulk/recomp, If I could be 235lbs and a lot more solid. I would take that in a heartbeat. But if I gain some weight and end up around 240 as long as Im quite a bit stronger, faster, and well, bigger The diet is gonna be a progressive bulk diet though. SO I have enough stuff to cover 8 weeks (and then some with the ARA). because the weights are heavier in later weeks the diet will look like this
Week 1-2 3250kcal
Week 3-4 3500kcal
Week 5-6 3750kcal
Week 7-8 4000kcal
Week 8-end 3500-4k
When I begin the new lifting program I dont know what to expect as far as volume, So I dont know how much food Ill need to consume to make gainzzzzz
Im doing a IIFYM diet, that will be "cleaned up" I dont feel like getting into the argue/debate over clean eating etc. but I will enjoy the occasional brownie or going out to eat as long as it fits the macros. A lot of chicken, turkey an beef will be consumed. along with copious amounts of fruit and rice. Ill try and post my MyFitnessPal post at the end of the day when I log so you get an estimate of what I consumed calorie wise!
Now for the supps....
I also have a bottle of slinsane I will be running for the last 4 weeks and I have some HMB i dont know what to do with. any suggestions?!
SO heres how I will be dosing all these beauties throughout the log:
Alphamax 4caps/day: 2 caps upon waking (either with or without food) and 2 caps immediately before bed, probably on an empty stomach
Anabeta 4 caps/day: 2 caps with my last meal before my workout and 2 caps with my postworkout shake (50-70 protein +carbs) or my post workout meal (usually 15-45min post workout) I usually do 3 scoops of whatever protein im taking in 16oz of water, just because I know I eat at weird times so Id like to get the protein in!
X-Gels Going to start dosing at 4 caps ~30min Pre-Workout with my preworkout drink I will bump up to 5-6 caps a day if I feel like its working great or not enough etc. Ill play around with the dosing possibly after the first 15 workout days.
ALCAR 2g/4caps with my X-gels pre workout
Glycergrow 2-2.5 Scoops with whatever preworkout powder im using about 15min pre workout. just gonna scoop it in my mouth.
IF I throw anything else in I will make sure to let you know. I will also be using creatine protein powders, no NSAID products. and various preworkouts (if you wanna know what im taking just ask ).
Thats really All I can think to post right now! Ill be updating with pics tonight/tomorrow morning of my body relaxed etc. Hoping to make the next 8-12 weeks amazing!
Any other questions just ask!