Introduction / Summary
“If we don't change, we don't grow. If we don't grow, we are not really living.” - Gail Sheehy
Now that my cut is complete it's time to put on some muscle! Thanks to ALRI I have an opportunity to GFH with Pro-Anabol and Jungle Warfare. This log will run for 10 weeks. At the end I'll be posting blood tests!
Dosing will run as follows:
Week 1-4: Pro-Anabol, 2 caps per day, 12 hours apart
Weeks 2-10: Jungle Warfare, 3 caps per day
Bodytype: Meso / ecto (I guess, I don't put much faith into the body types)
In November 2005 I realized that my pants were getting tight. I stepped on the scale and saw my weight was down from my normal 145 lbs to 140 lbs. That meant I had lost a lot of muscle and gained a lot of fat. I decided to do something about it. I started doing research into nutrition and exercise. I changed my extremely carb heavy diet (75%+) to a much better 50/30/20 diet. I started working out 3 days a week in January 2006 at my college as a gym credit. At the end of the semester (May 2006) I signed up at my local World Gym and have been there ever since. From Jan - May I did a modified Max-OT routine. Once I was in a real gym I started doing a full 5 day a week Max-OT workout. I plateaued in Aug 2006 but still stuck with it. From Aug to the end of last year none of my lifts increased much. I started eating a lot more junk and gained a bit of fat. From Feb to May I cut using HST, losing the fat I had gained before.
Goals / Progress
My goal is pretty straight forward: put on as much muscle as possible while limiting fat gains.
My schedule will be a 5 week cycle, 4 weeks bulking and 1 week cutting. This should keep fat gains lower. It will also allow me to use a crash diet on the cut weeks since it will be very short (see below for more details). I'll be starting this log on week 3 of the first cycle. That means the first 2 weeks of this log will be bulking and the 3rd week cutting. I may drop the cut week and instead eat at maintenance. We'll see when the time arrives.
I'll be taking pictures at the beginning, end, and every few weeks in between. I update BodySpace daily with my weight and every Sunday with my measurements.
Diet / Nutrition
My diet plan is going to play a HUGE part in my success or failure. I will be eating CLEAN CLEAN CLEAN. I will be eating as much whole and unprocessed food as possible. On off days I'll be consuming 6-7 meals, on workout days I'll be consuming 5 regular meals and a PWO shake followed 1 hour later by a smaller meal (7 meals total).
I took advantage of my recent time off to find my baseline calorie requirements. With minimal exercise my body burns 2800-3200 kcal per day. Somehow I managed to ramp my metabolism way up as this is pretty high for someone my size. Since I want to gain 1-2 lbs a week I have to eat significantly over my requirements. I'm currently eating 3500 kcal on off days and 3900 kcal on workout days. As I gain weight I'll increase my food intake as necessary.
Protein intake will be at least 1.75 grams per lb of body weight. Fats will be consumed at 20% total calories. The remainder of my food will be from carbs. Protein intake will remain constant (based on body weight) with carbs and fats being adjusted on lower calorie days.
As mentioned above, I'll be bulking for 4 weeks and then crash dieting for 1 week. Food intake on the cut week will be very low, most likely 1000-1300 kcal per day. My diet on the cut week will be very low carb (keto) and based on a protein sparing modified fast (PSMF). 4 meals will be high protein and fat with vegetables and 3 meals will be protein shakes with a high level of casein proteins (most likely milk protein isolate) and some flax meal. This may be changed by the time I get to the first cut week so watch for updates.
After seeing and feeling the results I got from HST on my cut I'm going to continue using it. There are less changes this time around.
- 3 full body workouts per week on Sunday, Tuesday, and Thursday (may switch days around as necessary)
- Workout will be done at the highest pace possible without disrupting lifts
- Fast concentric movement, slow eccentrics (4-5 sec)
- 7 min warm up run followed by some quick stretching
- Warm up lifts as necessary
- Reps per week will slowly decrease as follows: 15, 12, 10, 8, 5-6 x 4 (this log will be starting at 10 reps)
- For the first 5 weeks every Thursday will be max lifts
- The remaining 3 weeks will be continuous maxes
- After 8 weeks workout will be reevaluated and possibly changed
I have two workouts. I alternate between them.
Leg Curl x1
Leg Extension x1
Rear BB Press x2
BB Shrugs x2
BB Curl x2
Lying Tricep Ext x1
Standing Calf Machine x2
Ab Crunch Machine x3
Leg Press x2
Bent Rows x2
Rear BB Press x2
BB Shrugs x2
DB Curl x1
Preacher Curl x1
1 Arm Tri Exts x1
Standing Calf Machine x2
Rope Crunch x3
Weeks 1-4: 2x Pro-Anabol - Taken 12 hours apart
Weeks 2-10: 3x Jungle Warfare - Taken throughout the day
1x Walmart complete multivitamin - Taken with first meal
2x NOW Super EPA fish oil caps, 2x NOW Omega-3 fish oil caps - Spread throughout the day
1x Natrol 500mg Ester-C cap - Taken with second meal
1x Dan's Fire Tips (bulk caps, ~500mg green tea 50% EGCG, ~50mg habanero powder) - Taken before first meal
1x Bulk capped ~500mg green tea 50% EGCG - Taken before 5th meal
3x Primaforce ZMA - Taken before bed (will probably discontinue when I run out)
~1g bulk ALCAR - Taken before first meal
6x bulk capped ~500mg CEE
1 scoop Controlled Labs Purple Wraath
40g WMS (or dextrose/malto mix)
13g hydrolyzed whey (yields 10g protein)
12g hydrolyzed casein (yields 10g protein)
~1.5g dicreatine malate
~1.5g creatine gluconate
3x EAS ThermoDynamX - Taken before first meal
3x Bronkaid (25mg ephedrine) - Spread through the day
2x Primaforce 200mg caffeine - Taken with ephedrine
3x SNS 20mg Synephrine HCl - Take with ephedrine
I will also be experimenting with a few bulk supplements, including berberine, banaba, arginine ethyl ester, AAKG, and waxy maize starch. I will also be testing a few product samples here and there.