Welcome to my Body Recomposition log ladies and gentlemen. This is going to be slightly different than most logs, in that its going to be a three month journey. I'll try to make each update as thorough and detailed as possible. I'll have pictures that I'll post in the next day or two and then again every two weeks.
A little bit of background. I've been lifting seriously for about four years now. Started back in college at about 155 lbs, and am now sitting currently at 175lbs. My highest weight was about a year ago and it was 194 lbs, at the tail end of a Superdrol cycle. Due to changing of jobs, moving across the country among other things led to the decline of my lifting/eating and therefore my drop back to my current bodyweight. However, I've been back in the gym now for a few months, slowly regaining my strength and getting my diet back in order.
Now the idea behind this log is to make it to 185 lbs and to lean out over the next three months.
1) We'll cover diet first as this to me is the most important portion of the log. This is the layout of my current diet.
Meal 1 (6:30 am): 2 Whole Eggs, 4 Egg Whites, 8 oz skim milk, 1 cup oatmeal mixed with yogurt, and a piece of fruit (typically grapefruit or banana)
Meal 2 (9:00 am): 1 Whole chicken breast, 1 cup of rice, 2 cups veggies
Pre-Workout (11:00 am): Cold Fusion 2 scoops
Workout (11:30-12:30 pm)
Meal 3 (1:00 pm): Post Workout Shake (2 scoop whey protein, 1 scoop Herbalife shake mix, dextrose[until I get WMS])
Meal 4 (1:30 pm): 1 Whole Chicken Breast, 1 cups of rice, 2 cups veggies (typically broccoli or green beans)
Meal 5 (3:30 pm): Piece of fruit
Meal 6 (5:30-6:00 pm): 1 Whole Chicken Breast, 4 cups salad w/ dressing (olive oil/vinegar)
Meal 7 (9:00 pm): 2 tblspn Natty PB, 8 oz milk
Now generally this is the makeup of my diet. I will occasionally sub out a chicken breast for one of the following (salmon, tuna, 97% lean ground beef, turkey burgers) . The rice will occasionally be subbed out with whole wheat pasta for variation. And the variety of fruits include (Apples, oranges, grapefruit, organic berries, and bananas).
The total breakdown of the above diet according to fitday is (neglecting the calories of the veggies):
Total Calories: 3089 Breakdown: 41/31/24
Protein: 306
Carbohydrates: 278
Fats: 80
2) Now we'll cover the second most important factor to this Recomp and thats the workout. I am currently in the first few weeks of a 5x5 program modeled off of Bill Starr's 5x5 program. I'm using this program because I want to gain back the strength that I had at 194 lbs. So for those that don't know the breakdown of a 5x5 program (bear with me if you do) here is my workout.
Monday: Squats: 5x5x5x5x5
BB Bench: 5x5x5x5x5
BB Rows: 5x5x5x5x5
Weighted Hyperextensions: 8x8
Weighted Situps: 8x8x8x8
Wednesday: Squat: 5x5x5x5
Incline Bench: 5x5x5x5
Deadlift: 5x5x5x5
Situps: 15x15x15
Friday: Squats: 5x5x5x5x3x8
BB Bench: 5x5x5x5x3x8
BB Rows: 5x5x5x5x3x8
BB Curls: 8x8x8
Tri Extensions: 8x8x8
There is the basic layout of the program. I am currently entering week 3, which is still in the "loading" phase of the program. So far, things have been going well. In another week or two I will also be adding Ju Jitsu classes in the evening (Not sure how many times a week yet). I also warmup for 10 minutes before each workout on the treadmill, although I keep it to a brisk walk as I want to minimize the impact factor on my knees due to all the squats in my regimen.
3) Lastly comes the supplementation that I believe will help me achieve what I'm looking for.
1) Anabolic Pump - USPlabs: I have 2 bottles (thanks to the NP sale), and I started it two weeks ago. I will continue to run this until it disappears, and may even buy more to finish off the 3 month log. This is a favorite of mine as it has already been helping with strength endurance during my workouts.
2) Forskolin Root (i.e. Forslean): I bought this in bulk when I missed the inner circle release of Bolic, as I felt it has promise. The bulk material I bought is 20% active, in other words I am getting 25 mg of active per dose of 125 mg of powder. This I started late last week and have been dosing at 1 pill (25mg active) per day with meal 2. I will continue this for the three month recomp as this is the product that I am basing the recomp around. If I don't have any issues by the end of week 1 of the log, I will up the dosage to 2 pills per day.
3) There are some LG Sciences products that will be added once I receive my package, hopefully this week. I will update this portion once they arrive.
4) Multi-vitamin: Once daily
Fish Oil: 4 grams daily, split into two dosages. (When I dose any higher I get extremely oily skin)
So there you have it. The lengthy post, giving you the detailed background behind this new log. And to think you were wondering why someone would stack Fig Newtons with Triscuits...well because they're both delicious of course!
I will follow up tonight with measurements, weigh in from Day 1 in the gym. The pictures will hopefully follow in the next day or two depending on how willing to cooperate my computer is.
The products I am logging during this time will be:
Anabolic Pump - USPlabs
Forslean
Cold Fusion - LG Sciences
MMv2 - LG Sciences
I-GH-1 - LG Sciences
Measurements:
Shoulders: 46.5"
Chest (across the nipples): 40"
R Arm (flexed): 14"
L Arm (flexed): 14"
Waist (belly button): 33"
R Thigh: 23"
L Thigh: 23"
R Calf: 13.5"
L Calf: 13.5"
Pictures will follow in a day or two
Welcome and let the Body Recomposition begin!
A little bit of background. I've been lifting seriously for about four years now. Started back in college at about 155 lbs, and am now sitting currently at 175lbs. My highest weight was about a year ago and it was 194 lbs, at the tail end of a Superdrol cycle. Due to changing of jobs, moving across the country among other things led to the decline of my lifting/eating and therefore my drop back to my current bodyweight. However, I've been back in the gym now for a few months, slowly regaining my strength and getting my diet back in order.
Now the idea behind this log is to make it to 185 lbs and to lean out over the next three months.
1) We'll cover diet first as this to me is the most important portion of the log. This is the layout of my current diet.
Meal 1 (6:30 am): 2 Whole Eggs, 4 Egg Whites, 8 oz skim milk, 1 cup oatmeal mixed with yogurt, and a piece of fruit (typically grapefruit or banana)
Meal 2 (9:00 am): 1 Whole chicken breast, 1 cup of rice, 2 cups veggies
Pre-Workout (11:00 am): Cold Fusion 2 scoops
Workout (11:30-12:30 pm)
Meal 3 (1:00 pm): Post Workout Shake (2 scoop whey protein, 1 scoop Herbalife shake mix, dextrose[until I get WMS])
Meal 4 (1:30 pm): 1 Whole Chicken Breast, 1 cups of rice, 2 cups veggies (typically broccoli or green beans)
Meal 5 (3:30 pm): Piece of fruit
Meal 6 (5:30-6:00 pm): 1 Whole Chicken Breast, 4 cups salad w/ dressing (olive oil/vinegar)
Meal 7 (9:00 pm): 2 tblspn Natty PB, 8 oz milk
Now generally this is the makeup of my diet. I will occasionally sub out a chicken breast for one of the following (salmon, tuna, 97% lean ground beef, turkey burgers) . The rice will occasionally be subbed out with whole wheat pasta for variation. And the variety of fruits include (Apples, oranges, grapefruit, organic berries, and bananas).
The total breakdown of the above diet according to fitday is (neglecting the calories of the veggies):
Total Calories: 3089 Breakdown: 41/31/24
Protein: 306
Carbohydrates: 278
Fats: 80
2) Now we'll cover the second most important factor to this Recomp and thats the workout. I am currently in the first few weeks of a 5x5 program modeled off of Bill Starr's 5x5 program. I'm using this program because I want to gain back the strength that I had at 194 lbs. So for those that don't know the breakdown of a 5x5 program (bear with me if you do) here is my workout.
Monday: Squats: 5x5x5x5x5
BB Bench: 5x5x5x5x5
BB Rows: 5x5x5x5x5
Weighted Hyperextensions: 8x8
Weighted Situps: 8x8x8x8
Wednesday: Squat: 5x5x5x5
Incline Bench: 5x5x5x5
Deadlift: 5x5x5x5
Situps: 15x15x15
Friday: Squats: 5x5x5x5x3x8
BB Bench: 5x5x5x5x3x8
BB Rows: 5x5x5x5x3x8
BB Curls: 8x8x8
Tri Extensions: 8x8x8
There is the basic layout of the program. I am currently entering week 3, which is still in the "loading" phase of the program. So far, things have been going well. In another week or two I will also be adding Ju Jitsu classes in the evening (Not sure how many times a week yet). I also warmup for 10 minutes before each workout on the treadmill, although I keep it to a brisk walk as I want to minimize the impact factor on my knees due to all the squats in my regimen.
3) Lastly comes the supplementation that I believe will help me achieve what I'm looking for.
1) Anabolic Pump - USPlabs: I have 2 bottles (thanks to the NP sale), and I started it two weeks ago. I will continue to run this until it disappears, and may even buy more to finish off the 3 month log. This is a favorite of mine as it has already been helping with strength endurance during my workouts.
2) Forskolin Root (i.e. Forslean): I bought this in bulk when I missed the inner circle release of Bolic, as I felt it has promise. The bulk material I bought is 20% active, in other words I am getting 25 mg of active per dose of 125 mg of powder. This I started late last week and have been dosing at 1 pill (25mg active) per day with meal 2. I will continue this for the three month recomp as this is the product that I am basing the recomp around. If I don't have any issues by the end of week 1 of the log, I will up the dosage to 2 pills per day.
3) There are some LG Sciences products that will be added once I receive my package, hopefully this week. I will update this portion once they arrive.
4) Multi-vitamin: Once daily
Fish Oil: 4 grams daily, split into two dosages. (When I dose any higher I get extremely oily skin)
So there you have it. The lengthy post, giving you the detailed background behind this new log. And to think you were wondering why someone would stack Fig Newtons with Triscuits...well because they're both delicious of course!
I will follow up tonight with measurements, weigh in from Day 1 in the gym. The pictures will hopefully follow in the next day or two depending on how willing to cooperate my computer is.
The products I am logging during this time will be:
Anabolic Pump - USPlabs
Forslean
Cold Fusion - LG Sciences
MMv2 - LG Sciences
I-GH-1 - LG Sciences
Measurements:
Shoulders: 46.5"
Chest (across the nipples): 40"
R Arm (flexed): 14"
L Arm (flexed): 14"
Waist (belly button): 33"
R Thigh: 23"
L Thigh: 23"
R Calf: 13.5"
L Calf: 13.5"
Pictures will follow in a day or two
Welcome and let the Body Recomposition begin!