ALRI Evolution: Gettin' Leaner, Not weaker
04-30-2007 10:52 PM
ALRI Evolution: Gettin' Leaner, Not weaker
Over the past 2 summers, I have had no problems dropping winter insulating fat for the summer cut. However, it has always been at the expense of hard earned muscle and strength. My supplement and workout plan are arranged to combat muscle and strength loss while cutting.
27 years old, 5'10", 200lbs
19% BF according to 3, 5, and 7 point skinfold tests
10 years powerlifting, 3-4 years recreational bodybuilding
Supplement History and my personal preference ratings:
Creatine Monohydrate 5/5
Vitrix (Tribulus) 4/5
E-form (Formastane) 4/5
Lipo-6 (not 6x) 3/5
Anator p70 3/5
Bulk Arginine 2/5
Bulk CEE 1/5
Ripped Fuel (pre-ban) 1/5
No steroids or prohormones
Beginner/cutting ALRI Evolution protocol as follows:
Week 1-4: Jungle Warfare
Week 5-8: Bad Ass Mass
Week 9-12: Restore
Low dose of bulk GABA at 1-1.5g per night to avoid sleep issues that others have reported on this stack. I will have melatonin tabs on hand "just in case."
Bulk cissus will be for elbow tendonitis and bilateral shoulder pain from old sports injuries. Dosage will be 1.4g 2x/day.
282g protien, 400g carbs, 62g fat
36/47/18 according to FitDay.com
I won't list every day's diet but will briefly comment.
Last edited by celc5; 05-11-2007 at 09:59 AM.
Reason: edit supplement history again
04-30-2007 11:08 PM
Olympic Squat 4 x 6
Deadlift 3 x 6
SLDL 2 x 6
Standing BB Press 4 x 6
BB Upright Row 3 x 6
BB Shrug 2 x 6
Wide Grip Pull Up 4 x 6
Wide Grip BB Row 3 x 6
BB Curl 3 x 6
Incline Curl 2 x 6
BB Bench 4 x 6
BB Incline 3 x 6
Close Grip BP 3 x 6
French Press 2 x 6
Legs Rep Range
Narrow Squats 4 x 9
BB Rev Lunges 3 x 12
BB Cleans 2 x 15
Shoulder Rep Range
Arnold Press 4 x 9
DB Lateral 3 x 12
Bent Over Posterior Delts 2 x 15
Back and Bis
Neutral Pullups 4 x 9
Underhand BB Row 3 x 12
BO Reverse Flies 2 x 15
DB Hammers 3 x 12
Rev BB Curl 2 x 15
Chest & Tris Rep Range
Decline BB Press 4 x 9
BB Flat Bench 3 x 12
Incline Flies 2 x 15
DB Kickback 3 x 12
DB Overhead 2 x 15
Leg Extension 2 x 10
SS Narrow Leg Press
Leg Curl 2 x 10
SS Wide Leg Press
Cable Front Raise 2 x 10
SS Neutral Grip Machine Shoulder Press
Wide Grip Machine Shoulder Press 2 x 10
SS Cable Upright Row
Cable Shrugs 1 x 10
Down the rack
Back & Bis Shock
BB Curl 2 x 8-10
SS Underhand Chins
Seated Supinating Curl 2 x 8-10
SS body weight rows
Concentration Curls 1 x 10
Chest & Tris Shock
Incline DB Flies 2 x 8-10
SS Incline DB Press
DB Flat Bench 2 x 8-10
DB Skull Crushers 1 x 8-10
*abs twice per week
*calves once per week
05-01-2007 03:11 PM
Squat 255 x 6
Deadlift 215 x 6
SLDL 205 x 6
*I haven't performed these lifts in 4-5 months so I kept it very light today. I also have never used the suggested 4/x/0 tempo so round one was practice. The tempo calls for explosive concentric, no pause, and 4 second negative. I can't wait to throw around some heavier weights next time power comes around.
Very clean today and I stuck to the plan. I plan to drop carbs just a bit at a time over the next few weeks.
JW: (3 caps/day) Day 4 for my supplements. I enjoy taking JW on an empty stomach because you can feel it sort of "searching" for nutrients. You have NO CHOICE but to eat cause it makes you so friggin hungry. I am concerned, however, that cutting down on the carbs is going to be difficult with JW.
Also, muscles feel harder full body. No noticable pumps. No increased libido. No negative effects.
GABA: 1g at night. Oderless and tasteless bulk gaba from NP. I take 3/8 tsp and chase it with water. I have to go to bed IMMEDIATELY cause it kicks in fast for me.
Cissus: 1.4 g (1/2 tsp) twice per day. It's the bulk version from NP. I had analgesic effect on my first dose. No noticable effect since then.
I swear they should make people on Fear Factor drink this stuff because it's the worst taste ever! I gotta get some caps!
05-02-2007 12:32 AM
Im sure you will do well !!!!!!!!!!!!!!! :bb:
05-02-2007 09:20 AM
Thanks for the support FitnFirm.
Tuesday, May 1, 2007
I just did some outside cardio for day 5 because the weather was so nice out.
I forgot to mention that I had splitting headaches on day 2 of JW. I significantly increased my water intake that day, popped a few ibuprofin, and was fine by day 3. I have had no headaches since then.
I have had some mild lethargy. I don't want to blame JW just yet because it could also be from altered sleep cycles with the GABA.
Last edited by celc5; 05-02-2007 at 06:28 PM.
05-02-2007 06:34 PM
Wednesday, May 2, 2007
Standing BB Shoulder Press 105 x 6
BB Upright Row 85 x 6
BB Shrug 365 x 6
Shoulder pain significantly hindered my workout today. Oddly, shrugs seemed to help reduce pain at the end of my workout. Next shoulder routine will have to start off with shrugs and a much more elaborate warm-up.
Nothing to note
Gaba: What I was afraid of with a sleep aide happened. Crazy ass dreams woke me up yelling in my sleep! I think I was in a concentration camp or something. I NEVER dream at night except when taking sleep aides. I'm gonna have to think about this some more...
05-04-2007 04:38 PM
Thursday, May 3, 2007
Abs and light cardio. Nothing to journal here.
If I had no other effects from the supplements, I notice that they seem to motivate me to stick to my diet. I usually have no problem getting lean in the summer, but being strict is helping so far.
GABA: slept all night with no nightmares. Woo Hoo!
JW: I take it with food now and don't feel the need to gorge on carbs any more. As of right now, I feel more confident that I'll be able to start lowering carbs with the JW.
Cissus: Got my 0 caps! Nuff said.
05-04-2007 04:49 PM
Friday, May 4, 2007
Back and Bis Power
Wide Grip Pull Ups 6, 5, 5, 5
BB Row 175 x 6
BB Curl 85 x 6
Incline DB Curl 30 x 6
The power tempo suggests a 4 second negative. Had to check my ego at the door cause I didn't realize how fast I usually do ALL these movements. I used to do 12 or 15 wide grip pullups but I guess I was really cheating.
Consistant. Nothing to note.
JW: gettin antsy with the JW. Not much to note other than it MAY be helping to get leaner slightly faster than expected.
GABA: nothing to note
Cissus: thank goodness for the caps.
I feel that I hit a wall about 2/3 to 3/4 of the way through my workout. Then a song motivates me to just blast through my workout. I listen to The-X in Pittsburgh which plays modern rock and alternative.
White Zombie: More Human Than Human
05-05-2007 01:49 PM
nice job so far. im on day 15 on jw and the strength gains kinda crept up on me. around day 12 you should start noticing decent lift gains, good luck. btw some times i take jw 30 minutes before work out with 2 scoops waxy maize and a scoop of protein.
05-06-2007 11:57 AM
Thanks for the tip on when to expect the strength gains. Are you running JW solo or stacking?
Originally Posted by thebigt
I take my first JW about 15 minutes before breakfast. Second dose is immediately before working out and then I sip on a shake about 15 minutes into the workout. Third cap is 15 minutes before my last meal.
05-06-2007 12:11 PM
Saturday, May 5, 2007
BB Flat Bench 185 x 5
BB Incline 160 x 6
CGBP 145 x 4
BB Skull Crushers 65 x 6
Shoulder pain really holds me back with pressing movements. But, the 4 second negative allowed me to really work hard with lighter weights. Also, I've never used BB for skull crushers before and, quite honestly, I didn't feel them at all. Lackluster workout today.
Over the weekend, I'm doing some exact measuring of cals and carbs so that I can cut back just a bit this week. I'm already starting to lean out a bit so no drastic adjustments will be necessary.
JW: I'm looking for effects of JW based on what I've read from other logs. Libido is up and down throughout the day. And energy levels and lethargy are up and down throughout the day.
05-06-2007 04:31 PM
Sunday, May 6, 2007
Off day. 1 hour walk in the sun.
I just did my grocery shopping and I plan to be just a little more strict this week. My plan is 40/40/20 (pro/carb/fat). I started at 36/46/18. I want to keep my cals just about the same at around 3200.
Cissus: sometimes I get an analgesic effect, sometimes I don't. Not sure why. Maybe it has something to do with how much time I give for digestion after my last meal. I'll pay closer attention this week. I am also considering to try double the dosage preworkout for shoulders and chest.
GABA: I've skipped taking it the past 2 nights. I haven't needed it which means...
JW: It's keeping me NOT interfering with sleep at all. Maybe it was another part of the stack that was keeping some of the testers awake? I guess I'll find out over the next few months.
Also of note, I have not had to use the melatonin yet. I'll save it for an emergency "can't fall asleep" situation.
05-06-2007 06:24 PM
just remember jw is a good glucose disposal agent. so when you take with your shake prework-out try to add some carbs. btw im on post cycle therapy right now so im taking a boat load of stuff, but i can tell a difference after i take jw. the stuff is working. im up 7lbs since starting post cycle therapy, and getting stronger!!!good luck.
05-07-2007 06:28 PM
Monday, May 7, 2007
Legs Rep Range
Narrow Stance Squats (a2g) 165 x 9
BB Reverse Alternating Lunges 65 x 24 (12/side)
BB Cleans (a2g) 65 x 11
These tempo changes are totally screwing with my head and coordination. The one second pause at the bottom of lunges and cleans put my quads on fire. I had to lay down to drink my post workout shake because my legs were so fried.
I'm up one pound and eating less than I have in about 5 months.
JW: It's gotta be doing something because I'm getting leaner AND gaining weight. I'll get another skinfold done at the end of 4 weeks to see what effects JW had on my bf%.
GABA: no new info
Cissus: shoulder hurts worse even with double dose of the bulk cissus. When the bulk is finished, I have a bottle of Super Cissus Rx to compare.
Finger Eleven: Paralyzed
I rarely like new bands but this song is pretty decent. Mandatory Metallica at 6 o'clock every day is the best for liftin but that goes without being said.
Last edited by celc5; 05-07-2007 at 06:33 PM.
05-08-2007 03:41 PM
great log! i'm a new member and this is helping me out because i was interested in seeing what the affects of this stack will be. i just started yesterday on the JW.
05-08-2007 05:55 PM
Subsribed! I'm also doing a JW, Anabolic Pump stack I'm on day 8 and I feel lethargic as **** but lets see what happens.
05-08-2007 09:25 PM
I definately learned a lot from reading tons of logs over the past few months. I'm not sure if mine will offer you anything noteworthy, but it's cool that you're following.
Originally Posted by Camaroguy1
I hope the other members don't mind, but I want to mention a few exellent Evolution logs. Outsidebacker is the one that really got my attention. Also, KraZnuts is doing an incredible log that has tons of info in it. Good luck!
05-08-2007 09:31 PM
Cool stack. I just saw that someone in the BN forums is doing the same stack. I read a post on here a while ago where someone was running AP, BAM, and powerful I believe. Lots of creative ideas going around.
Originally Posted by brugalou
05-08-2007 09:47 PM
Tuesday, May 8, 2007
Shoulder Rep Range
Seated Arnold Press 40 x 9
Standing DB Lateral 15 x 12
Bent Over Posterior Delts 15 x 15
Same old story. Shoulder pain is holdin me back. I wanted to go so much heavier today. I wonder if I'm gonna have to use P/RR/S for back, arms, legs and just do high reps/light weight all the time for shoulders and chest.
I'm havin a tough time keepin the carbs and protein at 40%. Seems like I keep getting around 35p/45c/20f. I'm not worried though because I can see that I'm getting leaner in the mirror and all my bulking fatty pants are feelin looser
JW: Is it kicking in? I have no idea. It's hard to tell because I'm using a routine that I've never done before, which may be what's accounting for my body comp changes so far. One thing is for sure, JW makes me drink water and pee... drink water and pee... even during the night.
Cissus: Can't wait to finish off the bulk and get the USP bottle I have sittin in my cupboard. Oh and --->
GABA: It works on very low dosage. Nuff said.
Listened to Linkin Park Live today. Just to get me psyched a bit fo the new album next week.
05-08-2007 11:13 PM
Hey Celc! Very nice Log! Loads of information and training tips, wow.
Don't worry about the JW, I thought it was fairly suttle. I started noticing the strength gains in weeks 3 on up. I noticed the pumps right away though. I think the body composition change is the most important part and it seems that you are getting that.
I have problems with tendonitis in both of my elbows. Is the cissus helping with that? I was thinking of trying some.
I will answer your questions you posted later this week at the end of my log so that I can give it some good thought.
Great log, you have lots of great tips and techniques for training, I'm gonna have to write some of that down for sure!
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