STATS (as of april 1st)
Age: 19
Height: 5'11''
Weight: 182.5
BF%: around 11%-12%
Years training: about 2
ive been cutting since january first. http://anabolicminds.com/forum/weight-loss/90308-my-recomp-cut.html
GOAL
lose a few more pounds, hopefully lose the little pouch at the bottom of my stomach finally, and continue gaining strength and hopefully add some mass to just about every body part.
SUPPLEMENTS
Drive/RPM (already in week 3 of this stack)
Anabolic Pump (starting tmrw)
Retain 2 (starting tmrw)
Xtend
Fish Oil
Centrum multi
Protein
Creatine Monohydrate (may add in about a week if i decide to order from NP with another tub of extend)
Beta Alanine (same with the CM)
TRAINING
pretty standard with training, heavy, high volume, supersets, drop sets. for the past 5 weeks ive been following kind of an FST-7 type route, however ive decided to do each first exercise very heavy, using 4-6 reps for about 5 sets. i also do cardio 3-5 times per week after i lift. heres my split:
day 1 arms, abs
day 2 chest
day 3 back calves
day 4 arms
day 5 shoulders abs
day 6 legs calves
i workout around the same time every night, usually between 7-9pm.
DIET
i have found carb cycling to be very effective for me, however using anabolic pump i wont be doing it, though i think i will only be eating carbs with my AP dosages (will layout later).
my diet will be about as follows:
225-300 grams of protein
150-250 grams of carbs
40-60 grams of fat
(what i have found to be most effective for me during this cut)
meal 1: 5 egg whites, 3 whole eggs, 1 cup of oats with maple syrup, serving of 1% milk
meal 2: chicken breast, lean beef, or ground turkey, veggies.
meal 3: same as meal 2
meal 4 (30 mins preworkout): 2 scoops pro complex, spoonful of natty pb, 1 serving 1% milk, 1 cup oats blended OR chicken, beef, or turkey with brown rice, oats, or whole grain pasta.
meal 5 (postworkout): about the same as meal 4
meal 6: usually some cottage cheese, or basically meal 2
Dosages
Drive: 3 upon waking, 3 an hour preworkout
RPM: 3 or 4 an hour preworkout
Retain: 3 daily, 1 preworkout, 1 postworkout, 1 pre bed
Anabolic Pump: 3 daily, 15-20 before breakfast, 15-20 mins before preworkout meal, and as soon as i leave the gym, about 15-20 before postworkout meal
Xtend: 3 scoops before, 2 scoops during, 2 scoops after
BA: 3grams pre and post workout
CM: 5 grams pre and post workout
Fish Oil: 3 daily with meals
Multi: 1 per day with breakfast
please critique my diet, dosing, training, anything. im pretty stoked to start this stack. some PR's for me so far with drive/rpm: 90 lbs on barbell curl 10x1 8x1 6x1. one week before this it was 80lbs for 2 sets of 6. heres a couple pics from 4-01-08.
Age: 19
Height: 5'11''
Weight: 182.5
BF%: around 11%-12%
Years training: about 2
ive been cutting since january first. http://anabolicminds.com/forum/weight-loss/90308-my-recomp-cut.html
GOAL
lose a few more pounds, hopefully lose the little pouch at the bottom of my stomach finally, and continue gaining strength and hopefully add some mass to just about every body part.
SUPPLEMENTS
Drive/RPM (already in week 3 of this stack)
Anabolic Pump (starting tmrw)
Retain 2 (starting tmrw)
Xtend
Fish Oil
Centrum multi
Protein
Creatine Monohydrate (may add in about a week if i decide to order from NP with another tub of extend)
Beta Alanine (same with the CM)
TRAINING
pretty standard with training, heavy, high volume, supersets, drop sets. for the past 5 weeks ive been following kind of an FST-7 type route, however ive decided to do each first exercise very heavy, using 4-6 reps for about 5 sets. i also do cardio 3-5 times per week after i lift. heres my split:
day 1 arms, abs
day 2 chest
day 3 back calves
day 4 arms
day 5 shoulders abs
day 6 legs calves
i workout around the same time every night, usually between 7-9pm.
DIET
i have found carb cycling to be very effective for me, however using anabolic pump i wont be doing it, though i think i will only be eating carbs with my AP dosages (will layout later).
my diet will be about as follows:
225-300 grams of protein
150-250 grams of carbs
40-60 grams of fat
(what i have found to be most effective for me during this cut)
meal 1: 5 egg whites, 3 whole eggs, 1 cup of oats with maple syrup, serving of 1% milk
meal 2: chicken breast, lean beef, or ground turkey, veggies.
meal 3: same as meal 2
meal 4 (30 mins preworkout): 2 scoops pro complex, spoonful of natty pb, 1 serving 1% milk, 1 cup oats blended OR chicken, beef, or turkey with brown rice, oats, or whole grain pasta.
meal 5 (postworkout): about the same as meal 4
meal 6: usually some cottage cheese, or basically meal 2
Dosages
Drive: 3 upon waking, 3 an hour preworkout
RPM: 3 or 4 an hour preworkout
Retain: 3 daily, 1 preworkout, 1 postworkout, 1 pre bed
Anabolic Pump: 3 daily, 15-20 before breakfast, 15-20 mins before preworkout meal, and as soon as i leave the gym, about 15-20 before postworkout meal
Xtend: 3 scoops before, 2 scoops during, 2 scoops after
BA: 3grams pre and post workout
CM: 5 grams pre and post workout
Fish Oil: 3 daily with meals
Multi: 1 per day with breakfast
please critique my diet, dosing, training, anything. im pretty stoked to start this stack. some PR's for me so far with drive/rpm: 90 lbs on barbell curl 10x1 8x1 6x1. one week before this it was 80lbs for 2 sets of 6. heres a couple pics from 4-01-08.