So, I have successfully completed 12-13 weeks of bulking (and made some nice gains from what I can see so far and the comments I have been receiving of late).
For those who are new to joining me so late in the game, a brief introduction:
Training Status: Highly Trained/Ex-Elite Athlete
Goal (of this phase): Cut to 8% bodyfat, while maintaining as much lean as possible.
Height - 156.6cm - i.e. 5'2"
Body mass - 54kg - i.e. 118.8 pounds
Bodyfat – ~14.2%
Macronutrient ratios will be around 40:30:30. CHO sources will be primarily from oats, and sometimes basmati rice and kumara. Protein sources will be from Leppin Pro 4, tuna, chicken breast, and lean beef, and sometimes egg whites and seafood (i.e. prawns, scallops, other types of fish). Fat sources will be from flaxseed or hempseed oil, natural peanut butter, and sometimes nuts and seeds (i.e. almonds, walnuts, pumpkin seeds, sunflower seeds). I use a calorie/CHO cycling method, so no specific diet as such (I listen to my body).
I will be using the following supplements (Thanks to Jammie for helping me with my supplement dosing and schedule):
Drive - 2 x 2 per day.
– 1-2 x 1-2 per day.
- 3 x 1-3 per day.
- 3 x 2 per day.
Lipotrophin-PM - 2 x 2 per day.
Posiedon-BA – 2-3 serves per day.
Calcium supplement – 1 x per day.
Monday: 20 min HIIT (either run or rollers) + 20-30 min Stretch + Shoulders/Abs
Tuesday: 5.5km Run (or 30-40 min rollers, depending on the weather) + 20-30 min Stretch + Arms
Wednesday: 20 min HIIT (either run or rollers) + 20-30 min Stretch
Thursday: 5.5km Run (or 30-40 min rollers, depending on the weather) + 20-30 min Stretch + Back/Abs
Friday: 20 min HIIT (either run or rollers) + 20-30 min Stretch + Chest
Saturday: 5.5km Run (or 30-40 min rollers, depending on the weather)
Sunday: DAY OFF (optional; I may do a light run or something)
Daily comments will be made on the following:
Sleep - Time and Quality
Quality of Training
Pump and Vascularity
Body Composition and Look
Overall Sense of Feeling