sheepdog.tx
Member
- Awards
- 0
Updates:
Goal: Slowly add some lean mass gains without almost any fat gain
Plan: Use GDAs with a carb cycling, complex carbs, paired with compounds.
BMR Cals: 1545 cals
Targeted daily cals (lift days): 2500 cals
Targeted daily cals (off days): 1650 cals
Current stats: 152 lb, 14% bf, 5'7", 38yo.
Supp list:
GDAs:
EBF Adipose Annihilation v.2
EBF Recompadrol
EBF Metabolic Powder
Nutraplanet Green Coffee Bean (50%)
TrueNutrition ALA 300mg
Misc:
PES Norcodrene
PES Erase
Misc mealtime supps:
GNC triple fish oil 1500
GNC Multimens Sport
Protien powders:
- Post workout recovery: Scivation Mass Builder
- Whey: Species Isolyze
- Blends: Syntha-6, Dymatize Elite-XT
- Casein: ON Casein
- BCAAs: MN Tripep, Xtend
- Leucine: Allmax
Measurements:
- Measurements will be done weekly at same time, day of the week (on waking, premeal, preshower, pre-bowel/blatter movements) with the same scale measuring Weight, Water, Muscle Mass, and Body Fat through electrical resistance.
- Morning tempature check to gauge thyroid function
- Additionally will do a 9 point measurement with tape monthly.
- Will be using consistancy on supplements, salt intake, water, etc for stablity in variables
Updates:
- Updates will be handled weekly as well as occasional updates with meal pictures, discussion, etc
Workout:
Heavy days: (mond/wed/friday): Mass compounds
- based loosely off 6 sets of "starting strength"/all-pros noob program broken 3 days a week(mond/wed/friday), using reverse pyramid sets with a final set to lowered weight to failure then negatives
- Barbell curls
- Pull-ups
- Bench press (Flat or incline)
- Shoulder Press
- Stiff leg deadlifts
- Dips (weighted)
- Squats
- Light walks at lunch and after last meal
Light days: (tuesday/thursday/saturday): Mostly cardio and detailed work
- MITT cardio 1 hour at lunch
- Bend over row
- Shrugs
- Tricep dips
- Deltoid flys
- Should raises
- Push ups
- ABs
- PreWO is straight whey iso with 3g Citruline Malate
- 2 caps recompadrol , 2 cap green coffee, 2 caps ALA, 5g Leucine at the end of WO on drive home
Typical PWO shake:
- Scivation Mass builder (MCTs, Rice carbs, Whey iso), add raw potato starch for resistant starch fiber, 2g creatine
Typical PWO meal:
- half a coffee cup of pre meal oatmeal mix (2/3 whole oat groats + 1/3 whey supar grade 80% concentrate)
- small portion of simple carbs like white rice, potatoes, bread, etc. about half of a small handful
- couple large portions of complex carb starches like sweet potatos, black rice, lentals and/or quinoa. Around two small handfuls cooked (like recommendation on dry weights here)
- mix of high fiber lowish carb green veggies
- 10 oz of lean meat protein
Heavy Lift days: 35% pro 20% fat 45% carb (low carb mornings like eggs or a Quest bar, pre-lunch LISS, lightly carb lunch of salad, meat, small complex carbs, pre-lift low carb whey, lift as below, recovery shake followed by a high complex carb and lean meat/dairy meal)
Light lift days :50% pro 40% fat 10% carb
- fats from raw nuts, natural PB, oily fish, coconuts, avocados, olives, etc
- carbs only from green veggies
Goal: Slowly add some lean mass gains without almost any fat gain
Plan: Use GDAs with a carb cycling, complex carbs, paired with compounds.
BMR Cals: 1545 cals
Targeted daily cals (lift days): 2500 cals
Targeted daily cals (off days): 1650 cals
Current stats: 152 lb, 14% bf, 5'7", 38yo.
Supp list:
GDAs:
EBF Adipose Annihilation v.2
EBF Recompadrol
EBF Metabolic Powder
Nutraplanet Green Coffee Bean (50%)
TrueNutrition ALA 300mg
Misc:
PES Norcodrene
PES Erase
Misc mealtime supps:
GNC triple fish oil 1500
GNC Multimens Sport
Protien powders:
- Post workout recovery: Scivation Mass Builder
- Whey: Species Isolyze
- Blends: Syntha-6, Dymatize Elite-XT
- Casein: ON Casein
- BCAAs: MN Tripep, Xtend
- Leucine: Allmax
Measurements:
- Measurements will be done weekly at same time, day of the week (on waking, premeal, preshower, pre-bowel/blatter movements) with the same scale measuring Weight, Water, Muscle Mass, and Body Fat through electrical resistance.
- Morning tempature check to gauge thyroid function
- Additionally will do a 9 point measurement with tape monthly.
- Will be using consistancy on supplements, salt intake, water, etc for stablity in variables
Updates:
- Updates will be handled weekly as well as occasional updates with meal pictures, discussion, etc
Workout:
Heavy days: (mond/wed/friday): Mass compounds
- based loosely off 6 sets of "starting strength"/all-pros noob program broken 3 days a week(mond/wed/friday), using reverse pyramid sets with a final set to lowered weight to failure then negatives
- Barbell curls
- Pull-ups
- Bench press (Flat or incline)
- Shoulder Press
- Stiff leg deadlifts
- Dips (weighted)
- Squats
- Light walks at lunch and after last meal
Light days: (tuesday/thursday/saturday): Mostly cardio and detailed work
- MITT cardio 1 hour at lunch
- Bend over row
- Shrugs
- Tricep dips
- Deltoid flys
- Should raises
- Push ups
- ABs
- PreWO is straight whey iso with 3g Citruline Malate
- 2 caps recompadrol , 2 cap green coffee, 2 caps ALA, 5g Leucine at the end of WO on drive home
Typical PWO shake:
- Scivation Mass builder (MCTs, Rice carbs, Whey iso), add raw potato starch for resistant starch fiber, 2g creatine
Typical PWO meal:
- half a coffee cup of pre meal oatmeal mix (2/3 whole oat groats + 1/3 whey supar grade 80% concentrate)
- small portion of simple carbs like white rice, potatoes, bread, etc. about half of a small handful
- couple large portions of complex carb starches like sweet potatos, black rice, lentals and/or quinoa. Around two small handfuls cooked (like recommendation on dry weights here)
- mix of high fiber lowish carb green veggies
- 10 oz of lean meat protein
Heavy Lift days: 35% pro 20% fat 45% carb (low carb mornings like eggs or a Quest bar, pre-lunch LISS, lightly carb lunch of salad, meat, small complex carbs, pre-lift low carb whey, lift as below, recovery shake followed by a high complex carb and lean meat/dairy meal)
Light lift days :50% pro 40% fat 10% carb
- fats from raw nuts, natural PB, oily fish, coconuts, avocados, olives, etc
- carbs only from green veggies