Hey guys. * Ryan here.
I've decided to embark on a journey to a new physique. *
I've always been much more of a stalker then a typer here so I know you guys a lot more then you know me. I've learned a lot and finally have my life situated to a point where I can concentrate the proper effort in my health and the gym.
I'm currently 172lbs 5'11 and I'd say the mirror test puts me at 13-15% body fat.
I've been training off and on for the last 5 years, unfortunately the last 18 months I've probably only seen the inside of a gym 5 times
In the last month I've been back hardcore and loving it. I've gained about 4lbs of muscle and lost probably 6lbs of fat. *Not too shabby, but things always come easy when your bodys been dormant.
I was a personal trainer for a little while and my old workout buddy was a competitive body builder who owned a gym, so I'd say I'm pretty advanced when it comes to the actual workouts I'll be putting myself through. Form is always important to me. I use muscle confusion and stability training a lot of the time.
My body is just starting to come to a point I can really work it. I was getting doms for days in the beginning... Especially a day after squats I couldn't even walk from. But for the most part Ive gone pretty easy. It helps when your max is now what I used to warm up with.
I'm going to be using an ABC plan
A-chest tri's shoulders
B-legs
C-back bi's abs
I'll be in that rotation in the gym everyday besides days I feel my body needs a break, or the occasional special occasion arises.
I start with compound movements moving towards isolation. *Usually picking a few different exorcises per muscle and doing three sets of each at varying weights. Starting with a set at approximately 60% of my max going to about 85% then dropping back down to 60-70%. This usually leaves me in the 4-10 rep range.
My goal for the next 30 days is to continue my strong progress. Leaning out while building a good foundation for my longer term goal of weighing 190 at a low body fat % by mid summer. I'm shooting for aug 15th.
In the next 30 days I'd like to gain about 5lbs and lose another 5lbs of fat.
I'll be eating about maintenance which for me is 2800 cals.
Doing my best to stay at 50/25/25 protein/carb/fat. * With most of my carbs coming earlier in the day, tapering off as the day goes on, none before bed. *Doing my best to stay at 5-6 small meals.
I am still not decided on my supplements!!! *And will be making the big purchase in the next 24 hours!!! * So any input on this would be greatly appreciated! *I have it narrowed down to two options... I think.
Option A:*
Details Unit Price Total
Erase (90 caps)
By: Performance Enhancing Supplements
In Stock, Ships in 1-2 Business Days $29.99 $29.99
NutraPro (5lb)
By: NutraPlanet
Flavor: Frosty Milk Chocolate
In Stock, Ships in 1-2 Business Days $34.95 $34.95
Acetyl L-Carnitine (500 grams)
By: NutraPlanet
In Stock, Ships in 1-2 Business Days $24.95 $24.95
L-Leucine (1 kilo)
By: NutraPlanet
In Stock, Ships in 1-2 Business Days $29.99 $29.99
Cissus Powder (500 grams)
By: NutraPlanet
In Stock, Ships in 1-2 Business Days $45.95 $45.95
AAKG Powder (500 grams)
By: NutraPlanet
In Stock, Ships in 1-2 Business Days $29.95 $29.95
ECDY (90 caps)
By: iForce Nutrition
In Stock, Ships in 1-2 Business Days $19.49 $19.49
Taurine Powder (500 grams)
By: NutraPlanet
In Stock, Ships in 1-2 Business Days $10.95 $10.95
Beta-Alanine (500 grams)
By: NutraPlanet
In Stock, Ships in 1-2 Business Days $20.95 $20.95
I've decided to embark on a journey to a new physique. *
I've always been much more of a stalker then a typer here so I know you guys a lot more then you know me. I've learned a lot and finally have my life situated to a point where I can concentrate the proper effort in my health and the gym.
I'm currently 172lbs 5'11 and I'd say the mirror test puts me at 13-15% body fat.
I've been training off and on for the last 5 years, unfortunately the last 18 months I've probably only seen the inside of a gym 5 times
In the last month I've been back hardcore and loving it. I've gained about 4lbs of muscle and lost probably 6lbs of fat. *Not too shabby, but things always come easy when your bodys been dormant.
I was a personal trainer for a little while and my old workout buddy was a competitive body builder who owned a gym, so I'd say I'm pretty advanced when it comes to the actual workouts I'll be putting myself through. Form is always important to me. I use muscle confusion and stability training a lot of the time.
My body is just starting to come to a point I can really work it. I was getting doms for days in the beginning... Especially a day after squats I couldn't even walk from. But for the most part Ive gone pretty easy. It helps when your max is now what I used to warm up with.
I'm going to be using an ABC plan
A-chest tri's shoulders
B-legs
C-back bi's abs
I'll be in that rotation in the gym everyday besides days I feel my body needs a break, or the occasional special occasion arises.
I start with compound movements moving towards isolation. *Usually picking a few different exorcises per muscle and doing three sets of each at varying weights. Starting with a set at approximately 60% of my max going to about 85% then dropping back down to 60-70%. This usually leaves me in the 4-10 rep range.
My goal for the next 30 days is to continue my strong progress. Leaning out while building a good foundation for my longer term goal of weighing 190 at a low body fat % by mid summer. I'm shooting for aug 15th.
In the next 30 days I'd like to gain about 5lbs and lose another 5lbs of fat.
I'll be eating about maintenance which for me is 2800 cals.
Doing my best to stay at 50/25/25 protein/carb/fat. * With most of my carbs coming earlier in the day, tapering off as the day goes on, none before bed. *Doing my best to stay at 5-6 small meals.
I am still not decided on my supplements!!! *And will be making the big purchase in the next 24 hours!!! * So any input on this would be greatly appreciated! *I have it narrowed down to two options... I think.
Option A:*
Details Unit Price Total
Erase (90 caps)
By: Performance Enhancing Supplements
In Stock, Ships in 1-2 Business Days $29.99 $29.99
NutraPro (5lb)
By: NutraPlanet
Flavor: Frosty Milk Chocolate
In Stock, Ships in 1-2 Business Days $34.95 $34.95
Acetyl L-Carnitine (500 grams)
By: NutraPlanet
In Stock, Ships in 1-2 Business Days $24.95 $24.95
L-Leucine (1 kilo)
By: NutraPlanet
In Stock, Ships in 1-2 Business Days $29.99 $29.99
Cissus Powder (500 grams)
By: NutraPlanet
In Stock, Ships in 1-2 Business Days $45.95 $45.95
AAKG Powder (500 grams)
By: NutraPlanet
In Stock, Ships in 1-2 Business Days $29.95 $29.95
ECDY (90 caps)
By: iForce Nutrition
In Stock, Ships in 1-2 Business Days $19.49 $19.49
Taurine Powder (500 grams)
By: NutraPlanet
In Stock, Ships in 1-2 Business Days $10.95 $10.95
Beta-Alanine (500 grams)
By: NutraPlanet
In Stock, Ships in 1-2 Business Days $20.95 $20.95