MOLECULAR NUTRITION - X-FACTOR ADVANCED
Goals : Gain muscle and lose fat. I don’t really subscribe to the idea that I need to bulk up first, then cut later. I believe with X-Factor, proper nutrition, and a good training program, I can accomplish this goal. I have lost a good bit of fat over the last 4-5 months while gaining muscle, but have since plateaued (especially in terms of fat loss) for the most part.
Starting weight : 205.7 lbs
BF% : not sure...the Tanita scales I use are pretty worthless as far as accurately gauging bf% goes. Maybe some of those who follow this log can give me an estimate based on the before photos that I will post up.
Measurements : I ordered a myotape this morning, so it should be here by Wednesday. Once it gets in, I will take my measurements.
Diet : As a vegetarian, my protein comes primarily from milk, whey, casein, lentils, split peas, peanut butter, and cheese. I drink three protein shakes per day which combine : 1 serving of ON Whey and 1 serving of ON Casein mixed in 2% milk. My other three meals usually consist of lentils or split peas, asparagus or green beans, and a few slices of cheese. I also try to fit in one salad and a couple of teaspoons of peanut butter.
Training : I am strictly a garage trainer and a have a relatively decent set up that allows me to get everything done at home. My split will look like this for a few weeks:
Chest/Back
Legs
Biceps/Triceps
Shoulders/Abs
*My arms are a trouble spot and don’t grow very easily, so I plan to put special emphasis on these muscle groups
*Glutes are also a trouble spot even though quads are naturally large and respond well, so I will use a lot of exercises to focus on this : SLDL's, lunges, and hip extensions primarily.
* I get sore pretty easily, so I may have to eventually adjust my routine and off days if there is a significant increase in DOMS.
Other supplements : SNS Beta Alanine (3g per day), SNS Magnesium Creatine (2.5g's per day) Betancourt FullDose Multi, Now EGCG (3x’s per day)
Today (Day 1) is an off day, but I went ahead and started loading the X-Factor in. I took 2 caps this morning and will take two this evening.