Wafflestomped
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I wanted to give a shout to Corbin at Nutraplanet for giving me this opportunity to log Follidrex. I plan to be as detailed as possible regarding macros, training, and comparison to my calorie tracker.
Stats:
Male, 26, 5'8'', 176.8lb as of this morning.
Background:
Currently just came off of a pretty successful cut with a fairly large deficit. I'll be slowly ramping up my calories over the course of this run, while adding in additional work volume as I feel more adapted. I hope to put on some lean mass with very little fat gain. At the end of the cut I was at 174.8, but I have been out of town last week for work and my nutrition hasn't been 100% spot on, I did my best given the fact I was away from my kitchen. I would eyeball my bf% around 10-11% and I think I'm just holding a bit of water from last week. In the past after a cut I would immediately go back to maintenance and I would notice a quick weight spike, so I hope to avoid that this time around. I have been wearing a calorie tracker to monitor my activity and try and track my calorie deficit. I'll continue to wear it for this log to have a good baseline of where I'm at regarding calories in vs out.
Training:
During the cut I was keeping all lifts within the 3-8 rep range, and I would add in a set of rest pauses just shy of failure to get some more volume in.
My current RM's from last week:
Squat 355x4 (all time best)
Deadlift 425x3
Bench Press 255x4
During my cut I haven't been really doing dead-lift of regular bench (mainly using db) so those numbers have definitely fallen off, plus I tested them near the end of my workout so take those with a grain of salt. My all time best for deadlift was 480x1 and bench was 300x1. My squat numbers are currently my best and I did 380x1 in the past, which I think I can beat now.
I'll be using an upper/lower body split routine, lifting 4 days per week. I may throw in a full-body day prior to a large carb meal once per week. I plan on keeping things relatively heavy, and adding in at least one higher rep set per body part followed by rest-pauses to obtain more volume. I'll shoot for something like an initial 10-12 rep set, followed by 5-7 rest pause sets of 3-5 reps.
Diet:
I track all of my calories, and try and space my meals out similar to how Layne Norton advises (eat every 4-6 hours, and occasionally I'll take a serving of BCAA in between to spike muscle protein synthesis). I was previously consuming roughly 2000cal a day, and I'll be adding in approximately 150-200 calories per day per week, so in 4 weeks I'll be back to 2600-2800 calories, which is right at my maintenance level. I typically keep my carbs lower on off days, and have more carbs around my workouts. Protein stays consistent every day (230g), and my fat and carbs alternate based on a rest or workout day. On lifting days, the majority of my carb consumption is pre and post workout.
Supplements:
I am not taking any sort of hormonal product, and the other supplements I'm taking are considered staples by many (BCAA, Beta alanine, Creatine mono, citrulline malate, fish oil, multivitamin, joint support, preworkout). I was using the EC stack all of last week and I will be reducing my dosage over the next week.
Dosing:
Since I'm under 200lb, I'll be doing 1 dose per day. I plan on taking this pre-workout on an empty stomach at least an hour after my previous meal. 30 minutes later I'll consume my preworkout followed by BCAA+carbs intra-workout. On off days I'll try and dose it around the same time I normally lift to keep a consistent dosing schedule.
Stats:
Male, 26, 5'8'', 176.8lb as of this morning.
Background:
Currently just came off of a pretty successful cut with a fairly large deficit. I'll be slowly ramping up my calories over the course of this run, while adding in additional work volume as I feel more adapted. I hope to put on some lean mass with very little fat gain. At the end of the cut I was at 174.8, but I have been out of town last week for work and my nutrition hasn't been 100% spot on, I did my best given the fact I was away from my kitchen. I would eyeball my bf% around 10-11% and I think I'm just holding a bit of water from last week. In the past after a cut I would immediately go back to maintenance and I would notice a quick weight spike, so I hope to avoid that this time around. I have been wearing a calorie tracker to monitor my activity and try and track my calorie deficit. I'll continue to wear it for this log to have a good baseline of where I'm at regarding calories in vs out.
Training:
During the cut I was keeping all lifts within the 3-8 rep range, and I would add in a set of rest pauses just shy of failure to get some more volume in.
My current RM's from last week:
Squat 355x4 (all time best)
Deadlift 425x3
Bench Press 255x4
During my cut I haven't been really doing dead-lift of regular bench (mainly using db) so those numbers have definitely fallen off, plus I tested them near the end of my workout so take those with a grain of salt. My all time best for deadlift was 480x1 and bench was 300x1. My squat numbers are currently my best and I did 380x1 in the past, which I think I can beat now.
I'll be using an upper/lower body split routine, lifting 4 days per week. I may throw in a full-body day prior to a large carb meal once per week. I plan on keeping things relatively heavy, and adding in at least one higher rep set per body part followed by rest-pauses to obtain more volume. I'll shoot for something like an initial 10-12 rep set, followed by 5-7 rest pause sets of 3-5 reps.
Diet:
I track all of my calories, and try and space my meals out similar to how Layne Norton advises (eat every 4-6 hours, and occasionally I'll take a serving of BCAA in between to spike muscle protein synthesis). I was previously consuming roughly 2000cal a day, and I'll be adding in approximately 150-200 calories per day per week, so in 4 weeks I'll be back to 2600-2800 calories, which is right at my maintenance level. I typically keep my carbs lower on off days, and have more carbs around my workouts. Protein stays consistent every day (230g), and my fat and carbs alternate based on a rest or workout day. On lifting days, the majority of my carb consumption is pre and post workout.
Supplements:
I am not taking any sort of hormonal product, and the other supplements I'm taking are considered staples by many (BCAA, Beta alanine, Creatine mono, citrulline malate, fish oil, multivitamin, joint support, preworkout). I was using the EC stack all of last week and I will be reducing my dosage over the next week.
Dosing:
Since I'm under 200lb, I'll be doing 1 dose per day. I plan on taking this pre-workout on an empty stomach at least an hour after my previous meal. 30 minutes later I'll consume my preworkout followed by BCAA+carbs intra-workout. On off days I'll try and dose it around the same time I normally lift to keep a consistent dosing schedule.