i would like to introduce you to my six pack
04-06-2008 02:51 AM
i would like to introduce you to my six pack
STATS (as of april 1st)
BF%: around 11%-12%
Years training: about 2
ive been cutting since january first. my recomp/cut progress thread
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.
Drive/RPM (already in week 3 of this stack)
Anabolic Pump (starting tmrw)
Retain 2 (starting tmrw)
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)
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.
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
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.
04-06-2008 08:21 AM
Diet looks good mate. Although I eat my eggs whole. The high levels of cholesterol in yolks belief is complete BS, they're there for a reason. That survey was financed by a cereal company so that people would eat their product over eggs for breakfast. Training looks good, if it's working, stick by it till gains cease. One critique I do have is why are you taking so many supplements? Your diet is good, you shouldn't need that many products all at once. I'm guilty of it myself and find that it's much better to stick to the basics and THEN throw in something fancy. This way you know what's working. Remember, they're simply there to SUPPLEMENT your diet. I'm dropping my body fat too at the moment. Good times!
04-06-2008 12:19 PM
i actually take out the yolk to not have as much fat. and this is actually my first big stack that ive ever done. and i figure it might at well be with proven products. with the creatine and BA, im not gonna end up going with em cuz i need money to book a hotel for my trip to seattle in about a month. plus, i like to add supplements now and again to make things a little spicy in the gym. thanks for the support!
Originally Posted by Cub
04-06-2008 12:25 PM
id say your a little higer than 12% imo but still quite low maybee 14-15%, on the good note you seem to have a well devloped chest
04-07-2008 01:26 PM
yesterday was day one with the new additions to the stack.
felt good pretty much all day long, seemed to have more energy than normal. had an awesome workout. hit another best on overhead db press. last week i was able to hit 85's for one set of 3 and last night i was able to go for 7 reps for one set. had a nice pump through out the workout and had plenty of energy to do abs and cardio.
some things i noticed:
my normal breakfast, which usually fills me up and keeps me full and satisfied for about 4 hours, only seemed to keep me full for about 2. terrible gas all day too. tonight im hitting legs calves and probably a little bit of cardio.
04-08-2008 01:40 AM
alright so i now see why everybody loves drive/rpm and anabolic pump. 3rd week for drive/rpm and my strength is the highest its ever been. tonight for back, i hit another personal best on close grip rows. did 225 for one set of 8. my best so far on rows. clean reps too. however, i felt real good about it. music pumpin, feeling super aggressive, i went up to 240. i got 6 clean reps and 2 more kinda forced/momentum reps which i held at the peak contraction then released slowly.
my aggression in the gym tonight was unlike anything ive ever had. my pump, well i left the gym about 20 mins ago, and i can still feel a good pump. AP is working very well. cant tell anything from retain as its only the second day. didnt do cardio tonight because i wanted to go to hang with my buddy at his dorm, so night was cut short. ill be doing about 35-45 mins of HIIT tmrw morning tho, empty stomach. tmrw is chest, hopefully ill make keep this momentum and get the 100 DB's up for more than 5 reps on flat bench.
04-08-2008 01:54 AM
Your about 12-13 % I got this low before on my quest(I still havn't acheived a full six pack yet) Remember if your a bigger guy and have muscled abs than you wont have to get as low bodyfat to see your abs. You might can get 10-12% to see your abs .
If your smaller it might take 8 %. I don't go by the lil scales. I go by what I know(visual) Your getting closer keep it up.
04-09-2008 12:31 AM
on chest this morning got 100's up for a clean set of 5, whereas previously i only got them up for 3 clean reps. got two sets of 5 actually. then did cardio for 30 mins. nothing much else to comment on. clean eating and everything else. woo. legs tmrw.
04-09-2008 04:15 AM
keep it up dude, work hard and he results will come.
04-09-2008 07:21 PM
Looking lean bro. thats about the bodyfat I get i really don't aspire to go any lower right now because I'm not doing a competition anytime soon. and Ive never done one. i have to wait three years (end of april 2007) becaUSE iVE USED sUPERDROL IN aPRIL OF 2006, 3 MONTHS AFTER it was banned by the IFPA/OCo. That is the organization I want to compete in.
04-09-2008 07:56 PM
awesome man. my goal is to be able to compete by the time im like 21 or 22, and i turn 20 late july. from august to probably spring (april or may) i plan to bulk, eating as clean as i possibly can, seeing as how i seem to be able to gain fat rather easily. hopefully it will give me the size i would need to be able to compete shortly after i turn 21. thats a long ways away tho.
Originally Posted by smeton_yea
04-09-2008 08:07 PM
Looks good, i recently finished a cut down too.
Im interested in seeing how the drive/rpm stack works, so post some updates as you go.
04-09-2008 08:55 PM
Looks like your on your way.
Originally Posted by rolandajoint
04-09-2008 09:13 PM
Doesn't look like it will take you too long!
04-09-2008 11:31 PM
my goal after i compete, get sponsored by AN. or be as big as don.
04-10-2008 02:37 AM
do you guys think my dosage on retain is good? im thinking it would be better to dose it morning, pre and post w/o rather than before bed. could someone shed some light on this? cough cough ax rep cough.....
04-11-2008 09:25 PM
so wednesday had a good arm workout. got the 100 barbell up for 2 sets of 6 (4 clean, 2 cheat). didnt workout yesterday tho. been a little off lately i guess. my tri workout was blah, tho abs was quite good. and tonight im finally doing legs from postponing them for about a week. something ive noticed today and yesterday, ive been feeling very lethargic. not as much in the gym (thank you rpm), but at work and stuff. also, last couple days kinda blah on eating. went to a korean bbq and pigged out on the beef and chicken. was your basic brown rice and beef/chicken meal, just a LOT of beef and chicken. and my getting meals in has been a little iffy too. probably because i havent been able to make all my meals the night before like usual. have noticed my stomach looks a little smaller. tonight is legs. im gonna take my pre w/o doses, grub on some chicken and whole grain pasta, then hit legs.
04-15-2008 03:45 AM
well, proud to say i found the culprit causing the lethargy and overall "lazy" feeling. i was dosing AP about 30 mins before a meal. today i did 20 mins before and it was perfect. my back and abs sesh today was nearly flawless. did close grip rows at 240 for 2 sets of 10 and 8. abs went great too. then did cardio for about 16 or 17 minutes because i was kind of in a rush to get out. friday i did legs, which went fairly well, seeing as how they are still sore right now. and shoulders also went well on saturday. hopefully with the lethargy gone and solid dosing for AP my workouts will be a lot better with some more strength gains.
overall im happy with how everything is going. my midsection is most definitely getting flatter. with the pump i had today from my ab routine, the top 4-5 abs were looking quite good. and the little pouch seems to be shrinking, slowly but surely. arms are looking a little leaner, and same with my chest. ill update tmrw after chest. got a dentist appt at 9am, then gym, then work til like 10. busy busy tmrw.
04-16-2008 12:18 PM
had a really good chest day yesterday morning. made good progress on incline DB with 100's for a set of 6 then a set of 4. was quite happy with that i had never gotten 100's up on incline. did 4 sets on tri pushdowns as well after my chest routine. then i went back after i got off work last night around 1030 and did 30 minutes of HIIT on the elliptical.
stomach is definitely looking better each day. havent had any fat gain with AP, and i think retain is definitely helping to create a stress free environment. rpm/drive, working better than i had ever dreamed. hitting personal bests almost every workout for the last 2 weeks has made me extremely happy with the stack. tonight is legs after my class.
04-16-2008 11:00 PM
how do i change the title of this thread to "rpm/drive/anabolic pump/retain 2"
Similar Forum Threads
By MAxximal in forum Supplement Logs
Last Post: 02-23-2012, 04:42 PM
By bigcoachk in forum Cycle Info
Last Post: 12-01-2009, 04:36 PM
By Cfour in forum General Chat
Last Post: 02-10-2009, 04:11 PM
By Bone in forum General Chat
Last Post: 11-21-2006, 12:21 PM
By YellowJacket in forum General Chat
Last Post: 09-21-2003, 10:32 PM