Peri-workout nutrition log (PA, HMB, PeptoPro, HBCD) - Now also with Ergonine
After joining AM Ive rediscovered my passion for learning and trying new things and decided it would be a perfect place for me to log my newly started Peri-workout supplementation.
About me:
In addition i got a hold of a bunch of HMB-FA (Clear Muscle) and found out about PA. Not seeing anything negative about those compounds I made a plan to add them to my Peri-Workout nutrition.
My plan looks like this:
45min pre-workout:
Post-Workout:
When it comes to my workout im following a program called BIG - Building Greatness by Jacob Hutton, Michael Cazayoux and Steve Cook. I had a retest week last week so I know where my strength is at for all the big lifts. All my workouts are logged on BodySpace as well as TeamBuildr. Starting Phase 3 on Monday October 10th. And the workouts will be like this:
Phase 3 Focus:
High Volume - Training days will start with a very high volume superset. You will transition between two movements on the clock. The goal is - 1. Create Muscle Growth by working in a rep range geared toward hypertrophy 2. Drive your lactic acid levels through the roof to trigger a growth Hormone response.
Once this superset is complete we will move into some structural Balance work.
Last - every day will finish with weak point training. We will give options to choose from and you will pick one or two options and attack your weakest body parts.
Cardio during this phase will be very minimal. Cardio options will be provided for anyone whose primary goal is to get lean.
Monday / Upper / Push/Pull
Tuesday / Legs
Wednesday / Traps/arms/Core
Thursday Off – Optional cardio
Friday / Upper / Push/Pull
Saturday / Legs
Sunday / Off - Optional cardio
I will be keeping my cardio in because im looking to become even more athletic. In addition i also do a ROMWOD session every day.
Measurments will be taken every friday morning. I also step on my FitBit ARIA scale every day, so ill track my weight and BF measurments that way. Its not ideal for BF but it usually shows between 8-9% and my recent DEXA had me at 8% so if nothing else i will get a sense off what is happening with the body if anything. I also wear a FitBit Blaze so ill be able to track my activity.
My plan is to do a weekly post at the end of each week to summarize my thoughts and results. Unfortunatey as a new member i wont be able to post pictures yet. But I will be updating my Instagram TheMrMuscle and when my posts get high enough ill add some pictures to the thread.
Any advice, suggestions or other feedback is welcomed. Looking forward to this!
After joining AM Ive rediscovered my passion for learning and trying new things and decided it would be a perfect place for me to log my newly started Peri-workout supplementation.
About me:
- 37 years old male
- Norwegian living in Sweden
- Been lifting for 25 years
- Natural
- 189cm
- 84kg
In addition i got a hold of a bunch of HMB-FA (Clear Muscle) and found out about PA. Not seeing anything negative about those compounds I made a plan to add them to my Peri-Workout nutrition.
My plan looks like this:
45min pre-workout:
- 15g Fearn Soy Lecithin Granuels
- 3g HMB-FA
- 2 scoops PES High Volume
- 1 scoop PES Alphamine
- 20mg Synephrine
- 15g PeptoPro
- 30g HBCD
- 1g Electrolytes
Post-Workout:
- 45g Muscletech Phase-8
- 30g 5% Nutrition REAL FOOD
- 5g Creapure Creatine Monohydrate
- 3066 calories
- 240g Protein
- 278g Carbs
- 93g Fat
When it comes to my workout im following a program called BIG - Building Greatness by Jacob Hutton, Michael Cazayoux and Steve Cook. I had a retest week last week so I know where my strength is at for all the big lifts. All my workouts are logged on BodySpace as well as TeamBuildr. Starting Phase 3 on Monday October 10th. And the workouts will be like this:
Phase 3 Focus:
High Volume - Training days will start with a very high volume superset. You will transition between two movements on the clock. The goal is - 1. Create Muscle Growth by working in a rep range geared toward hypertrophy 2. Drive your lactic acid levels through the roof to trigger a growth Hormone response.
Once this superset is complete we will move into some structural Balance work.
Last - every day will finish with weak point training. We will give options to choose from and you will pick one or two options and attack your weakest body parts.
Cardio during this phase will be very minimal. Cardio options will be provided for anyone whose primary goal is to get lean.
Monday / Upper / Push/Pull
Tuesday / Legs
Wednesday / Traps/arms/Core
Thursday Off – Optional cardio
Friday / Upper / Push/Pull
Saturday / Legs
Sunday / Off - Optional cardio
I will be keeping my cardio in because im looking to become even more athletic. In addition i also do a ROMWOD session every day.
Measurments will be taken every friday morning. I also step on my FitBit ARIA scale every day, so ill track my weight and BF measurments that way. Its not ideal for BF but it usually shows between 8-9% and my recent DEXA had me at 8% so if nothing else i will get a sense off what is happening with the body if anything. I also wear a FitBit Blaze so ill be able to track my activity.
My plan is to do a weekly post at the end of each week to summarize my thoughts and results. Unfortunatey as a new member i wont be able to post pictures yet. But I will be updating my Instagram TheMrMuscle and when my posts get high enough ill add some pictures to the thread.
Any advice, suggestions or other feedback is welcomed. Looking forward to this!