First off, a quick thats to Matt from Millenium Sports Techonologies for sending this up here to Canada so I can give you guys my feedback on this. This will be a 40-day run of the new and improved Ragnarok Crushing Punch Flavour. I've logged similar pre-WO suppls, Controlled Lab's White Flood and Axis' in the past, and I've used various other pre-WO samples like and among others that I will use as a basis for comparison.
Height: 6`0 (minus a hair)
Weight: 155 at 6%ish bf
Current Phase:Lean Bulk
Background: I started weight training for fun starting at 14, and did competitive rugby and soccer during high school. In my freshman year at university things went downhill because I was forced to go on a mealplan with terrible options that caused a lot of weight loss. After finishing my year and getting off the meal plan I`ve been lean bulking and mass cooking. It took me over 2 months to figure my personal nutritional requirements along with alot of online reading and questions, and I still am constantly tweaking and experimenting. After this phase I started lean bulking, to my current 6.5% bf. I`ve had the chance along the way to log a few products, and started a few more bulk products at the end of 2007 including , , Green Tea and Powerful.
3000 cal daily (Maintenance + 500).
40% Carbs (300g ) 30% Protein (225g) 30% Fats (100g)
Pre-WO Meal 1: 7h00 100g Steelcut Oats, Scoop Whey, 2 Tbsp Flax
8h15-9h15: Workout with 2 scoops Lemonade
Meal 29h20 Scoop WPI,Ground Oats,100g Frozen Banana
PWO Meal 310h20 70g Complex Carbs (Usually sweetpotato + Biscotti) 100g Chicken Breast
Meal 4 13h30 Beef Chili with Extra Frozen Veggies (Staple frozen in tupperwares), Tsp
Meal 5 16h30 Grilled Wholewheat Salmon Wrap, Broccoli
Meal 6 19h302 Egg 0.5cup Eggwhite Omelette + Lowfat Cheese,Tsp Fish Oil, Carrots
21h20 1.6g bulk 1-Carboxy,2 of Nutraplanet`s ZMT,2.5g GABA
Meal 7 If hungry, will have some fats from nuts of fish oil + clean protein like chicken breast
I really find the porridge 1.5hours before working out gives me the energy to make it through the workout. If I have to workout within 1hour of my breakfast, I skip my post-WO shake and have a solid meal with almost no fats because I find my breakfast is still mid-digestion giving me the required energy.
In general my diet follows the guidelines suggested by Dr. John Berardi, with carbs and fats being separated, and my carbs meals are earlier in the day. I almost always train in the morning, or by noon at the latest.
Daily Multivitamin, Vitamin C (500mgx5), (2x400mg), Whey Protein Concentrate and Isolate, Tricreatine Malate (Bulk 2x2.5g), (2x2g), Yellow Gold (600mg 15mins pre high-carb meals) Omega 3's (8g+ Daily)
Weights (6 day cycle)
Day 1- Lower Body
Squats- 4 x 8 (2,0,2)
Seated Leg Press- 3x12 (3,0,3) no lockout
Leg Extensions- 4x10 supersetting with Leg Curls- 4x10
Machine-Squat- 4x10 (3,0,3)
Calf Raises and Calf Presses 3x10
Barbell Lunges 3x10 supsersetted with Front Squats 3x10
Day 2- Upper body Horizontal
Widegrip Bench Press- 4x8
Widegrip Barbell Row- 4x10
Incline Bench Press 4x10 Supersetted with Low Row 4x10
Preacher Curls - 4x10 Superseeted with Skullcrushers 4x10
Day 3- Abs or rest
Depending on how sore I feel and my school schedule, this is either an abs workout or a rest day.
Day 4- Legs Similar to Day-1 replacing squats with abs
Stiff-Leg Deadlifts 5x7
Calf Raises and Seated Presses
High Leg Presses 4x8 Supersetted with Cable Crunches
Leg Curls 4x10 Supersetted with Leg Extensions 4x10
Machine Squats 4x10 Supersetted with Leg Raises (lower abs)
Swiss Ball Ab Work
Day 5- Upper body vertical
Shoulder Press 4x10 Supersetted Isolateral Pulldowns 4x10
Dips 4 Sets to exhaustion
Pullovers 4x10 Supersetted with Shrugs 4x10
Back Fly 4x10 Supersetted with Pec Flyes 4x10
Pullups 4 sets to Exhaustion
Day 6- Rest
I will be taking ROK initially 20 minutes before I work out and see how it goes from there. I will be updating you guys on Strength, Focus, , Aggression, Overall Energy, Others
I'll start updating this once I get the product, which should be sometime this Friday. Feel free to suggest any changes/any improvements I can make!