Beast Mode Recomp

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    Beast Mode Recomp


    Hey guys, this is going to be a recomp log for the next 2-3 months! For those who are interested to follow along, this will be updated daily with Diet and Training information.
    I'm very open to advice as I myself am still fairly new.

    Before and After pictures will be posted.


    ABOUT ME:


    Goals: Recomp. Drop in 10-15lbs/3-5% BF while retaining muscle mass. Certain situations at work have made this a slightly drastic measure.
    Location: Afghanistan
    Age: 23
    Height: 5'8ish
    Weight: 194
    Body fat: 20-23% (Reason for this being so high is during my combat workup, was a slacker, ate like ****, no gym, MRE's for 2 straight months, etc...)
    Body type: Endomorph (Slow as **** metabolism)

    Current PR's
    (none of these are 1RM, just the most i've done on the last set)
    Bench Press: 205
    Shoulder Press: 185
    Dead lift: 335
    Squat: 300


    Current Supplements:
    Giant Sports Delicious Protein
    BSN Syntha-6 Protein
    All American EFX Kre-Alkelyn Pro
    Athletic Xtreme German Creatine
    USPLabs SuperCissus
    CL Orange Triad
    ON Fish Oil
    ON ZMA
    PNI Prodigy
    PNI Paragon
    PNI Thermadex
    Universal Nutrition 100% Beef Amino
    Scivation Xtend
    Natural EFX
    Youth (7 keto)
    Hardcore Formulations H-Roid
    Clen
    Cycle Shield
    Metabotest
    Bulk DAA
    EvoChem Beta-bol
    Natures Fuel
    Hawthorne Berry (BP Control)
    Vitamin B6 (Acne control)
    Milk Thistle (Liver support)
    Taurine (for back pumps)


    Once I receive the cycle in the mail I will begin. This is my cycle laid out:


    Hdrol: 50/75/75/100/100/100
    Clen: 60/80/100/120 (Days 1-4) and then hold at 120 for 12 more days. Will be adjusting dosage based on bodies reaction.


    PCT (+Staple Supplements):
    Clomid (50/50/25/25) (100 for first 3 days)
    DAA (3/3/3/3/3)
    Metabotest 0/2/2/2/2




    MEAL PLAN:
    0500-05:30

    • 2x Cucumbers
    • Scrambled Eggs w/ Tomatos/Ham/Green Peppers
    • 1 Cup of Oatmeal w/ Raisins

    0830

    • Protein Shake Pre Workout

    0930-1100 GYM (Lifting)
    1100

    • Protein Shake Post Workout

    12:30-1:00

    • 2x Cucumbers
    • 2x Chicken Breast
    • Cup of Broccoli/Green Beans

    1500

    • Beef Jerky (35g)

    2100 GYM (Cardio)
    0000-0100

    • Cup of Green Beans/Broccoli
    • 2x Cucumbers
    • 3x Chicken Breasts

    Macros P/C/F
    251/158/50 - 2k Calories
    This is a rough estimate, and will change every now and then depending on what the DFAC (chow hall) serves. However, this will be 99% of the time what I will be eating every day. Give or take 30-40 protein, 10-20 carbs or 5-10 fat.
    ~ 4L of water a day


    Training:
    I have two in mind, this is one:
    Day 1: Chest
    Day 2: Back
    Day 3: Rest
    Day 4: Shoulders
    Day 5: Arms
    Day 6: Legs
    Repeat


    and this one:
    Day 1: Chest/Tri
    Day 2: Back/Bi
    Day 3: Rest
    Day 4: Shoulders
    Day 5: Legs
    Repeat


    If you guys could provide your opinion on what's optimally the better split or if you have any idea on something else I should be adopting.


    This will be the plan for each week:
    Week 1: Heavy Set
    Week 2: DS/SS
    Week 3: Rep Ranges
    Repeat

    Cardio:
    Day 1:
    Stationary Bike (Hill Interval)
    Day 2:
    HIIT (Sprints)
    Day 3: Treadmill Hill Walk
    Repeat
    Rest will be added where body feels it needs it.

    I would also like to start out by giving a big thanks to Luke_PNI and 06sixxer for all the help they gave me personally.
    OBSESSED is a word the LAZY use to describe the DEDICATED.
    Beast Mode RECOMP: http://anabolicminds.com/forum/workout-logs/224356-beast-mode recomp.html

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    Saved post for Start to Current/Finished results
    OBSESSED is a word the LAZY use to describe the DEDICATED.
    Beast Mode RECOMP: http://anabolicminds.com/forum/workout-logs/224356-beast-mode recomp.html
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    Tried a new PWO today from a friend. GAT Nitroflex.

    Felt good for first 30 minutes, and then absolute **** the rest of workout.
    I **** like 3 times in the last 3 hours, stomach problems, crashed hardcore mid workout. Luckily, I was able to set a PR on my incline DB bench.

    Meals rest of the day look on point with the above proposed meal plan.

    Incline DB Press
    65x12
    75x7
    85x2 (lost focus)
    85x2

    Bench Press
    185x3
    185x4
    205x2

    DB Bench Press
    65x8
    75x4
    80x3

    Chest Fly (Machine)
    190x10
    205x5

    By the end, i was feeling like crap and just called it. Usually i squeeze in crossovers and finish out the Chest Flys but not feeling it.
    OBSESSED is a word the LAZY use to describe the DEDICATED.
    Beast Mode RECOMP: http://anabolicminds.com/forum/workout-logs/224356-beast-mode recomp.html
    •   
       

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    Your making great progress man, keep us updated in this log on everything. Keep kickin ass !!
    Broser Built Athlete www.broserbuilt.com
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    Subbed. GAT sucks..I felt like **** from it too
    Controlled Labs Board Rep
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    Rolled over today in the MRAP... slightly banged up elbow and my head. Awaiting probably company or battalion NJP. Now i have some **** job so ill be making some changes to my schedule and dieting. I'll update tomorrow and hopefully get some feedback on improvements that can be made.

    As well, our time has been pushed back from when we return. Not enough time for a legit Hdrol cycle so I will be saving it till I get back. That'll at least give me more time to push my body to it's natural limits in the next month and a half.

    Will probably resume workouts tomorrow when my elbow feels better.

    /ugh this is not what I needed right now, at all
    OBSESSED is a word the LAZY use to describe the DEDICATED.
    Beast Mode RECOMP: http://anabolicminds.com/forum/workout-logs/224356-beast-mode recomp.html
  7. New Member
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    OBSESSED is a word the LAZY use to describe the DEDICATED.
    Beast Mode RECOMP: http://anabolicminds.com/forum/workout-logs/224356-beast-mode recomp.html
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    that sucks dude..the NJP
    Controlled Labs Board Rep
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    Well i had my rights read to me today. Article 92. After the investigation of the accident, they will determine course of action. Hopefully it's only company, better yet i'd love it if it was nothing at all but smoke up my ass lol, I already have enough guilt having put a contractor in the hospital.
    OBSESSED is a word the LAZY use to describe the DEDICATED.
    Beast Mode RECOMP: http://anabolicminds.com/forum/workout-logs/224356-beast-mode recomp.html
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    well get ready to kiss some ass!
    Controlled Labs Board Rep
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    CONTROLLED LABS products are produced in a GMP for Sport certified facility.
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    i just don't smile anymore, stay quiet and remorseful... which i am, but i plan on trying to milk the **** out of it. ****ers need to understand that mistakes happen, **** happens. **** lol
    OBSESSED is a word the LAZY use to describe the DEDICATED.
    Beast Mode RECOMP: http://anabolicminds.com/forum/workout-logs/224356-beast-mode recomp.html
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    So i'm back in the gym now. Did chest yesterday but wasn't feeling it and halfway through stopped recording what I did due to having met disappointment in myself on the lifts. Probably has something to do with me having thrown up while i was taking PWO half an hour prior on the walk to the gym. I Know several people who've thrown up from PWO so it was probably an upset stomach.
    Came back the next day to do Back and had the most intense back workout. I joined up with a buddy who was on his way to the gym, he's 5'10 and 215 (8ish% BF) built. Did his workout and def the best back workout i've ever had.

    Traps have never been more sore, it was painful just carrying around my weapon all day today.

    Pull Ups (BW)
    4 Sets of 10 Widegrip
    2 Sets of 10 Underhand

    Lat pulldown behind head (with sitting normally, thighs not pressed against the seat, idk how to describe)
    100x10
    120x14
    140x8

    Close Grip Pulldown
    100x15
    120x12
    140x8

    Low Row Close Grip
    140x10
    160x8
    180x3 dropped to 160x3
    160x6

    Straight Bar Raise
    45x20
    45x20
    50x20

    Single Arm Row Machine
    90x12
    135x8
    160x8

    Plate Rotations
    45lbx30 (15 in each direction)
    45lbx24 (12 in each direction)

    Back Crossovers
    20x12
    20x12
    30x8

    took a break today, and going again tomorrow morning.
    Diets changed a bit. I have less meals throughout the day, my first meal is around noon and it consists of:
    2x Chicken Breast
    Plate of Lettuce, Chopped Bell Peppers, Cucumbers, Carrots, Tomatoes , pickle
    Tossed with light ranch (1 small packet)

    a piece of fruit and some chicken that i bring back from DFAC sometime in between lunch and dinner.
    Same meal at dinner.

    And my protein shakes that i have pre/post workout. Refraining from protein before bed as I have only whey protein.
    OBSESSED is a word the LAZY use to describe the DEDICATED.
    Beast Mode RECOMP: http://anabolicminds.com/forum/workout-logs/224356-beast-mode recomp.html
  13. New Member
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    So i've been having a lot of trouble getting adjusted to new schedule especially with my injury lately sustained but i'm all better
    Have lost a bit of strength since i wasn't able to work out effectively for a week or two but getting back into it fully 2 times a day 5 days a week.

    2-24-13
    Shoulder Press
    95x15
    135x10
    185x3

    DB Shoulder Press
    50x12
    60x6
    No Spotter for any more

    Straight Bar Raise
    45x15
    45x10
    45x13

    Low Pulley Raise
    20x6
    30x4
    40x4

    This was done when my back wasn't fully ready, and sore as **** including traps.

    2-25-13
    Barbell Curl
    75x10
    85x6
    95x4

    DB Preacher Curl
    40x10
    45x8
    50x4

    DB Seated Curl
    35x6
    35x7
    35x8


    2-28-13
    Chest Fly
    160x12
    190x7
    205x3

    Barbell Bench
    145x10
    165x6
    185x3

    DB Incline
    55x10
    65x6
    70x3

    Chest Fly Cable (High)
    30x15
    50x8
    70x3

    As you can see it's weaker than previous reps but im sure in a week or two it'll get back up there.

    Got my supplements/stack
    Still waiting on clen and a couple other things.
    OBSESSED is a word the LAZY use to describe the DEDICATED.
    Beast Mode RECOMP: http://anabolicminds.com/forum/workout-logs/224356-beast-mode recomp.html
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    Quote Originally Posted by Russianog View Post
    Got my supplements/stack
    Still waiting on clen and a couple other things.
    Sub'd .. Lotta sups there .. Ready for war I see haha keep puttin in that work bud
  15. New Member
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    Just got my Clen, Natural EFX (Formutech Nutrition) and Youth (Formutech Nutrition)
    Hollabackkkkkk

    Back today/20minutes of cardio (bike) after. Protein Shake inbetween.
    let me know if i shouldn't do the 20min of bike afterwords, I've read that cardio after a hardcore workout puts your body in a catabolic state or something to that effect... in other words big no no.
    OBSESSED is a word the LAZY use to describe the DEDICATED.
    Beast Mode RECOMP: http://anabolicminds.com/forum/workout-logs/224356-beast-mode recomp.html
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    How'd your NJP go?

    Let me know how the Natural EFX is. I just bought some for my wife.
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    Will do, the ingredients look solid!

    Idk yet, we're in country and i'm assuming that they are waiting on the NJP till we get into the states so it's going to suck even more.
    Luckily i setup an allotment for my entire paycheck to another bank account so they wont be able to take my money away. Just my freedom and rank (which matters little to me since i'm rollin' out in 10 months)
    OBSESSED is a word the LAZY use to describe the DEDICATED.
    Beast Mode RECOMP: http://anabolicminds.com/forum/workout-logs/224356-beast-mode recomp.html
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    3-02-13

    Lat Pulldown Behind Head
    120x15
    140x8
    160x4

    Underhand Pulldown
    120x15
    140x8
    160x5

    Close Grip Low Row
    140x14
    160x8
    180x4

    Straight Bar Raise
    45x20
    45x20
    50x15
    ^ These are absolute MURDER on traps, as well as plate rotations

    Single Arm Row Machine (Seated)
    100x15
    155x8
    225x4

    Plate Rotations
    45lbx15(in each direction)
    45lbx15(in each direction)
    ^ barely got the last set done, dropped the 45lb weight as soon as i could get my arms down lol.

    Back Crossovers
    20x15
    30x8
    30x6
    OBSESSED is a word the LAZY use to describe the DEDICATED.
    Beast Mode RECOMP: http://anabolicminds.com/forum/workout-logs/224356-beast-mode recomp.html
  19. New Member
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    So i'm on the clen, i have a clean diet, but i don't see a difference on the scale in terms of weight,
    I do 20min of cardio in the morning and evening. (cycling, elevated heart rate around 150/160avg)
    I take split doses, one upon wake up and 2 more spread 4 hours apart.

    Is there something i'm doing wrong?
    As for what I eat, it's a salad
    - 2x grilled chicken cut up
    - lettuce
    - chopped green/red peppers
    - tomatosx1
    - cucumbersx1
    - carrots (not a lot)

    or

    2x grilled chicken
    cucumbersx1
    picklesx1.5

    I am limited to eating twice a day, so i try and have beef jerky in the morning and almonds throughout the day to curb appetite
    OBSESSED is a word the LAZY use to describe the DEDICATED.
    Beast Mode RECOMP: http://anabolicminds.com/forum/workout-logs/224356-beast-mode recomp.html
  20. New Member
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    switching to a far more efficient way of burning calories/cardio
    doing incline walking at 3.0-3.5 speed for 2 hours a day, split session, morning and evening. Hopefully weight loss will occur, i'm def eating below my TDEE by at least 1k
    OBSESSED is a word the LAZY use to describe the DEDICATED.
    Beast Mode RECOMP: http://anabolicminds.com/forum/workout-logs/224356-beast-mode recomp.html
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    Re: Beast Mode Recomp


    Quote Originally Posted by Russianog View Post
    switching to a far more efficient way of burning calories/cardio
    doing incline walking at 3.0-3.5 speed for 2 hours a day, split session, morning and evening. Hopefully weight loss will occur, i'm def eating below my TDEE by at least 1k
    More weights less cardio. I would limit myself to 20mins LIGHT cardio post workout. And 1k below maintenance is a lot. Possibly try Fasted cardio in the morning 30mins. Weight training in the afternoon and 500cals below maintenance. Just what works for me tho. An b patient.

    ​" If you're looking for a work horse.......I'm no Clydesdale."
  22. New Member
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    weight training builds muscle ie adds weight, until the 11th, i can't be adding weight even if it's leaning me out
    OBSESSED is a word the LAZY use to describe the DEDICATED.
    Beast Mode RECOMP: http://anabolicminds.com/forum/workout-logs/224356-beast-mode recomp.html
  23. New Member
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    problem is patience is something that i'd normally have but i have a timed deadline.
    OBSESSED is a word the LAZY use to describe the DEDICATED.
    Beast Mode RECOMP: http://anabolicminds.com/forum/workout-logs/224356-beast-mode recomp.html
  24. Diamond Member
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    eh I have April weigh-ins coming up. My max allowable weight is 193..I'm 220..**** deadlines
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  25. New Member
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    yeah but i'm almost certain you'll tape out, i prob wont.
    OBSESSED is a word the LAZY use to describe the DEDICATED.
    Beast Mode RECOMP: http://anabolicminds.com/forum/workout-logs/224356-beast-mode recomp.html
  26. Diamond Member
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    The taping policy is stupid. Just hope the dude taping ya lets you suck it in haha
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    yeah, i think he will
    OBSESSED is a word the LAZY use to describe the DEDICATED.
    Beast Mode RECOMP: http://anabolicminds.com/forum/workout-logs/224356-beast-mode recomp.html
  

  
 

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