CEL ANABOLIC EFFECT LOG
Finally its time to get this show started. i have 3 bottles so that should last me 12 weeks.
I plan on dividing the 6 capsules in 3 servings.
2 caps with Meal 1 (Pre training)
2 caps with Meal 2 (Post training)
2 caps with meal 5 (Pre bed)
I plan on keeping my diet the same for the 12 week run to really gauge the effect of the supplement.
However I WILL call an audible if I start loosing weight OR if my weight remains the same after 6 weeks.
I am doing a recomp and I am really lean. So I have to see some progress on the scale, no matter how smal.
STARTING STATS
Height: 190 cm
Weight: 81,1 kg
Body Fat: 9% (Using an Aria Fitbit Scale)
Neck: 37 cm
Shoulders: 121 cm
Chest: 102 cm
Biceps: 38 cm
Forearm: 30 cm
Waist: 79 cm
Hips: 85 cm
Glutes: 93 cm
Thigh: 56 cm
Calf: 36 cm
MY DIET
The last couple of years ive been following The Vertical Diet by Stan Efferding and ive never felt better. The diet revolves around getting enough of all the micronutrient thru a solid food selection and having optimal digestion.
05:15am
2 caps GlycoPhase
05:40am - Meal 1
(606 kcal, 53 g Protein, 70 g Carbohydrates, 12 g Fat)
2 slices sourdough bread
2 slices whey cheese
150 g Pineapple
10 g Coco nibs
1 dl Homemade Kefir
1,5 scoop SELECT protein
10 g Hydrolyzed Collagen
1 dl 0,5% Milk
1 cup coffee
Supplements: 2 caps Anabolic Effect, 1 cap L-carnitine, 1 cap D3+K2, 1 cap Curcumin
06:40am - Pre-Workout
1 Scoop Prolific
2 Scoops High Volume
1/4 teaspoon Salt
Intra Workout:
(237 kcal, 11 g Protein, 44 g Carbohydrates, 2 g fat)
40g HBCD
5 g Glycerol Monostearate
1 Scoop Viterna Amino (EAA + electrolytes)
09:15am - Post Workout
(302 kcal, 28 g Protein, 44 g Carbohydrates, 4 g Fat)
40g Basmati Rice
15g Honey
1 scoop SELECT Snickerdoodle
1/4 teaspoon Salt
5g Creatine Monohydrate CreaPure
11:00am - Meal 2
(500 calories, 41 g protein, 46 g carbohydrates, 16 g fat)
50 g Oatmeal
3 eggs
150 g Low fat Quark
50 g Blueberries
50 g Strawberries
Supplements: 2 caps Anabolic Effect
2:00pm - Meal 3
(495 kcal, 38 g Protein, 39 g carbohydrates, 16 g fat)
150 g Ground Beef 95/5
100 g Sweet Potato
100 g Peppers
50 g Spinach
50 g Avocado
50 g Broccoli
50 g Bone Broth
50 g Kimchi
1/2 Carrot
1/2 Orange
3:00pm - Pick me up
(70 kcal, 6 g Protein, 10 g Carbohydrates, 0 g Fat)
1 Scoop Alphamine
1dl Cranberry Juice
1 scoop Collaplex (joint health supplement)
1 scoop Might Greens (Green supplement)
5:00pm - Meal 4
(495 kcal, 38 g Protein, 39 g carbohydrates, 16 g fat)
150 g Ground Beef 95/5
100 g Sweet Potato
100 g Peppers
50 g Spinach
50 g Avocado
50 g Broccoli
50 g Bone Broth
50 g Kimchi
1/2 Carrot
1/2 Orange
7:30pm
2 caps GlycoPhase
8:00pm - Meal 5
(690 kcal, 55 g Protein, 63 g Carbohydrates, 22 g Fat)
2 slices Sourdough Bread
4 slices cheese
40 g Roast Beef
2 eggs
5dl 0,5% Milk
50 g Cucumber
50 g Tomatoes
Supplements: 2 caps Anabolic Effect, 1 cap D3+K2, 1 cap L-Carnitine, 1 cap Magnesium, 1 cap Curcumin, 1 cap digestive enzyme, 1 cap probiotics.
On non training days my intra and post workout meal get replaced with this:
09:00am - Meal 1,5
(452 kcal, 41 g protein, 53 g carbohydrates, 8 g fat)
3 slices sourdough bread
1 egg
1 scoop SELECT Snickerdoodle
Twice a week Meal 5 gets replaced with this:
8:00pm - Meal 5
(693 kcal, 58 g protein, 59 g carbohydrates, 18 g fat)
225 g Salmon
250 g Potatoes
100 g Peppers
50 g Spinach
50 g Cucumber
100 g Tomatoes
2 dl Milk
TOTAL DAILY INTAKE
3400 kcal
270 g Protein
353 g Carbohydrates
85 g Fat
MY TRAINING
Strength training
Ive been following the programming from
https://www.fitnessculture.com/ for a bunch of years now and it suits me really well. Im doing their SWOLE program which is 6 workouts a week and we go thru the body twice during a 8 week rotation. Usually its 4 weeks work then 1 week deload.
Cardio
The programming from Fitnessculture has cardio included, but i dont do any of that. Ive instead followed Stan Efferdings suggestion on doing 2-4 ten minutes walks post meals every day. The reasoning behind these walks are that they will improve insulin sensitivity, decrease gas, improve digestion, decrease DOMS and aid in recovery. I also walk my dog a couple of times a day. I usually get from 15k to 20k steps each day.
Mobility
I finish off every workout with the daily
https://romwod.com/ which stands for Range Of Movment Workout Of The Day. So every day they drop a new workout that improves your mobilty. Basically its a series of long held stretches and it takes 20-25minutes to complete. Once a week they program a Warrior routine that takes around 45 minutes which i also do.
EXPECTATIONS
To be honest im sceptical by nature when it comes to supplements that promises big results. Ive tried a bunch of them and none has really given me anything to write home about. With how exact i am with my training, diet, sleep etc I figure that I should be able to feel when I introduce something new into the equation.
I never planned running Anabolic Effect but the feedback it has gotten on the forum from very reputable users made me change my mind. I more prefer playing with GDAs and peri workout supplements. But im really looking forward to these 12 weeks and hope some of you follow along on the journey.
I will be doing my weekly updates on everything and also logging a few workouts here and there.
Let the fun begin!