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  1. pfresh

    Mass Shift, B-AET, AlphaBuild , Triton , Unsponsored LOG

    I have to watch the sucrose/ fructose levels so fruits don’t work great for the refeeds
  2. pfresh

    Mass Shift, B-AET, AlphaBuild , Triton , Unsponsored LOG

    On a side note . If anyone has any feedback or tips and tricks along the way, please post them along . I’m not trying to run a super clean log and welcome discussion . Example , I would like some help/ suggestions on some low fat carb foods for the refeeds .
  3. pfresh

    Mass Shift, B-AET, AlphaBuild , Triton , Unsponsored LOG

    Glycogen Depletion Workout 2 I am following a bit of a self made 531 program where I am running boring but big on 2 main lifts for each glycogen depletion workout . Later on in the week when I am going into the carb load I will hit the 4 main lifts spread across 2 days following 5 pros. The...
  4. pfresh

    Mass Shift, B-AET, AlphaBuild , Triton , Unsponsored LOG

    Glycogen depletion workout day! Man I feel dizzy , this workout might seem like a walk in the park based on the light weights but I’m not that strong anymore after a very long cut . A little background story . I had leg surgery two years ago in September . By last February my weight was around...
  5. pfresh

    Mass Shift, B-AET, AlphaBuild , Triton , Unsponsored LOG

    I’m definitely done cutting . I don’t have anything left to cut . The only fat left is a small amount on my lower back and on the butt . It’s time to take a very careful approach to putting back on some size . My bench has dropped immensely. I can’t bench 3 plates anymore . My bench is around...
  6. pfresh

    Mass Shift, B-AET, AlphaBuild , Triton , Unsponsored LOG

    Thanks for joining my log again!
  7. pfresh

    Mass Shift, B-AET, AlphaBuild , Triton , Unsponsored LOG

    Any tips along the way I will gladly follow from a guy like you who knows his stuff !
  8. pfresh

    Mass Shift, B-AET, AlphaBuild , Triton , Unsponsored LOG

    Always a pleasure having you along for the log ! Thanks for joining man
  9. pfresh

    Mass Shift, B-AET, AlphaBuild , Triton , Unsponsored LOG

    Happy to have you aboard friend!
  10. pfresh

    Mass Shift, B-AET, AlphaBuild , Triton , Unsponsored LOG

    Goal is lean bulk, increase cardio health and make some modest strength gains . I am aiming to gain 2-3 pounds across the six weeks of this log .
  11. pfresh

    Mass Shift, B-AET, AlphaBuild , Triton , Unsponsored LOG

    Workout: I got up early this morning and did my first glycogen depletion workout : Squats 205x 12 x 5 sets Super set Dips to failure x 5 sets Next Bench press 155x10 reps x 5 sets Super set Pull ups x 10 reps for 5 sets Next Bulgarian split squats 18 pounds per arm x 15 reps x 5...
  12. pfresh

    Mass Shift, B-AET, AlphaBuild , Triton , Unsponsored LOG

    I am essentially running The Ultimate Diet by Lyle Macdonald, with a 531 style workout plan . The overall goal is to put on a bit of size while keeping body fat levels the same . It’s going to be hard to pull off but it’s also going to be a lot of fun . This will be a six week log.
  13. pfresh

    Mass Shift, B-AET, AlphaBuild , Triton , Unsponsored LOG

    Diet: Monday- Thursdays evening will be low carb diet. Calories will also be kept low . From Monday- Thursday evening I will be running a calorie deficit of -25 percent. Carbohydrates will make up a maximum of 20 percent of my daily macros on these days. Protein will be set between 1-1.5 grams...
  14. pfresh

    Mass Shift, B-AET, AlphaBuild , Triton , Unsponsored LOG

    Saturday is an off day and Sunday will be another cardio day to kick off the next week
  15. pfresh

    Mass Shift, B-AET, AlphaBuild , Triton , Unsponsored LOG

    Cardio will be completed on Wednesday . Thursday/ Fridays workout will be Lower rep and more geared towards strength .
  16. pfresh

    Mass Shift, B-AET, AlphaBuild , Triton , Unsponsored LOG

    Here’s a breakdown of the rep scheme: Workout 1 and 2 to be completed on Monday/ Tuesday will be glycogen depletion workouts . I will be doing high rep/ short rest periods . Reps will be in the range of 10-20 and rest periods will be between 1-2 minutes . A lot of supersets will occur .
  17. pfresh

    Mass Shift, B-AET, AlphaBuild , Triton , Unsponsored LOG

    Diet/ training plan : I am going to be running a bastardized 531 program that I have made up on my own . The reasoning behind this is that I have tailored my training to relate to the diet plan I will be running . Here is the training program :
  18. pfresh

    Mass Shift, B-AET, AlphaBuild , Triton , Unsponsored LOG

    Stats: Male Height 6’2 Starting weight : 183.5 pounds
  19. pfresh

    Mass Shift, B-AET, AlphaBuild , Triton , Unsponsored LOG

    Beginning progress photosInvalid Link RemovedInvalid Link Removed
  20. pfresh

    Mass Shift, B-AET, AlphaBuild , Triton , Unsponsored LOG

    Invalid Link Removed Supplement dosing: Mass shift: 1 ml A.M / 1 ml P.M B-AET: 1 ml PM AlphaBuild: full serving ( 2 capsules ) 30/45 minutes prework. On off day same time of day as usual Triton: 1 ml preworkout on workout days . Off days will be 1 ml in the morning upon waking . Extra...
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