Carminb1
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Alright guys I just finished up my log for Olympus Labs TD version of EP1C so I'm finally jumping on to my Ostar1ne run. This is not sponsored by Olympus so all feedback is guaranteed to be 100% unbiased and with no BS attached.
Stats
Age-26
Weight-236
Ht-6'2
BF%-18
My cycle is broken down to the following...
Supplements
Olympus Labs Ostar1ne- 20mg/ed for 8 weeks
LGI Fully Loaded w/10g Dextrose on lifting days
Scivation BCAA w/ 25g Dextrose intraworkout on lifting days
Scivation BCAA on cardio days
Vita Jym
D3 4,000UI
Fish Oil 6g
ZMA
My diet is where the Ostar1ne will really come into play because I'm running PSMF by Lyle Mcdonald. For those that aren't familiar Ostarine it is a SARM that is particularly great in preventing muscle wasting but also can aid in building muscle based on the nutrition you supply your body. PSMF in a nut shell is a diet consisting of primarily protein with most carbs coming from vegetables alone and some fast digesting carbs around lifting sessions. Fat intake is based on meat consumed and my one serving of dairy a day. Carbs are consumed once a week with a 5 hour carb window and you get one "free meal" on a separate day. Both my carb window and free meal will come before my lifting days. I may get grilled because of such a low calorie intake but Lyle knows his nutrition and I've ran UD 2.0 and his CKD with much success. I've lost 195lbs naturally through correct nutrition alone with trial and error so I don't need anyone trying to tell me what they believe is right or wrong. But I do welcome constructive criticism. I will attempt to run this the next 8 weeks, things may change but as of the moment this is what I'll be sticking to.
Nutriton breakdown
Protein-225g
Carbs-30g
Fat-30g
Total Calories-1290
The amount for fat and carbs will change depending on if I'm lifting weights that day or just doing 30 minutes of low impact cardio. Protein will always remain constant to hit at least 225 grams a day. All protein sources will be whey powder, egg whites, chicken breast, deer jerky, and non-fat cottage cheese. When I have my 5 hour carb up window I will be consuming between 250-300g of carbs. These will be on Thursday evenings being my second full body workout will be on Friday am. My free meal will be on Sunday night and my other full body workout on Monday am.
Training
All workouts are full body to help retain muscle mass on such a severe caloric deficit and only done twice a week..
Workout A
Bench 4x8
BB Row 3x8
DB Shoulder Press 3x8
Leg Press 3x8
Lying Hamstring Curl 3x8
Standing Calf Raise 3x8
Hammer Curl 3x8
Tricep Pressdown3x8
Workout B
Incline Bench 4x8
Wide Lat Pulldown 3x8
DB Lat Raise 3x8
Squat 3x8
Glute-Ham Raise 3x8
Seated Calf 3x8
BB Curl 3x8
Close-Grip Bench 3x8
Core workouts will be done on cardio days which will be Tuesday, Wednesday,Thursday and Saturday..
Note-My weight is up quite a bit from pre-christmas so take whatever weight loss I have week 1 with a grain of salt as a lot will be water weight and glycogen..
Stats
Age-26
Weight-236
Ht-6'2
BF%-18
My cycle is broken down to the following...
Supplements
Olympus Labs Ostar1ne- 20mg/ed for 8 weeks
LGI Fully Loaded w/10g Dextrose on lifting days
Scivation BCAA w/ 25g Dextrose intraworkout on lifting days
Scivation BCAA on cardio days
Vita Jym
D3 4,000UI
Fish Oil 6g
ZMA
My diet is where the Ostar1ne will really come into play because I'm running PSMF by Lyle Mcdonald. For those that aren't familiar Ostarine it is a SARM that is particularly great in preventing muscle wasting but also can aid in building muscle based on the nutrition you supply your body. PSMF in a nut shell is a diet consisting of primarily protein with most carbs coming from vegetables alone and some fast digesting carbs around lifting sessions. Fat intake is based on meat consumed and my one serving of dairy a day. Carbs are consumed once a week with a 5 hour carb window and you get one "free meal" on a separate day. Both my carb window and free meal will come before my lifting days. I may get grilled because of such a low calorie intake but Lyle knows his nutrition and I've ran UD 2.0 and his CKD with much success. I've lost 195lbs naturally through correct nutrition alone with trial and error so I don't need anyone trying to tell me what they believe is right or wrong. But I do welcome constructive criticism. I will attempt to run this the next 8 weeks, things may change but as of the moment this is what I'll be sticking to.
Nutriton breakdown
Protein-225g
Carbs-30g
Fat-30g
Total Calories-1290
The amount for fat and carbs will change depending on if I'm lifting weights that day or just doing 30 minutes of low impact cardio. Protein will always remain constant to hit at least 225 grams a day. All protein sources will be whey powder, egg whites, chicken breast, deer jerky, and non-fat cottage cheese. When I have my 5 hour carb up window I will be consuming between 250-300g of carbs. These will be on Thursday evenings being my second full body workout will be on Friday am. My free meal will be on Sunday night and my other full body workout on Monday am.
Training
All workouts are full body to help retain muscle mass on such a severe caloric deficit and only done twice a week..
Workout A
Bench 4x8
BB Row 3x8
DB Shoulder Press 3x8
Leg Press 3x8
Lying Hamstring Curl 3x8
Standing Calf Raise 3x8
Hammer Curl 3x8
Tricep Pressdown3x8
Workout B
Incline Bench 4x8
Wide Lat Pulldown 3x8
DB Lat Raise 3x8
Squat 3x8
Glute-Ham Raise 3x8
Seated Calf 3x8
BB Curl 3x8
Close-Grip Bench 3x8
Core workouts will be done on cardio days which will be Tuesday, Wednesday,Thursday and Saturday..
Note-My weight is up quite a bit from pre-christmas so take whatever weight loss I have week 1 with a grain of salt as a lot will be water weight and glycogen..