Background:
Vitals:
-Height: 5’8”
-Current Weight: ~173-174lbs
-Current Bodyfat: ~10%
-~7-8% on one of those fancy stand on + handheld scales, but as noted before not sure its super accurate.
Training:
-Currently 5 days per week. M-F, weekends off. Still same as last couple months and same as in previous log (although intensities are up a bit weights are heavier/lower rep currently).
-Brief overview->
M- Snatch, Squat, Gymnastics, Circuit
Tu- Lower Strength, Circuit, Mono-structural, Core
W- LISS-MISS
Th- Clean, Deadlift, Gymnastics, Circuit
F- Upper Push Strength, Gymnastics, Circuit, Core
-I won’t post day to day most likely, but I’ll highlight any major improvements.
-Recently hit 430 x 2 on squats and 505 x 2 on Deadlifts, so strength is at a pretty high level right now.
-I hit pretty much 15,000 steps easily per day, honestly maybe trying to keep this a little lower. Job keeps me moving, but I am not aiming to hit a certain amount anymore as too much makes caloric intake difficult at times.
Diet:
-Slowly gaining the last ~2 months.
-Goal here is to slowly grow. My original plan has me "bulking" another 2-4 weeks, then trying to maintain new body weight for a short maintenance. Depending on how this seems to effect me will determine how soon or when I make this change or if I change at all.
-Current macros are around 175g Pro/525g+ Carb/100g Fat on higher days. Carbs usually tapered lower on less rigorous training days and off days.
-Nothing is off limits really, but its pretty similar day to day. Mostly pork, chicken, beef, eggs, and dairy for protein, oats, breads, potatoes, pastas, and rices for starchier carbs, avocados, nuts, olive oil and fats from other foods for fat, and apples, berries, bananas, peppers, onions, broccoli, Brussels sprouts, and spinach for fruits and veggies. Other things mixed in based on availability and any random wants. Calories are high right now and probably a little "dirtier" if you think that way, but probably still pretty straightforward.
-Cut down a bit on the higher fiber carbohydrates as the intake has gotten high, too much bloat.
Supplements:
-Some slight changes as I've "budgetized" some of my previous things. Nothing too crazy.
-Staplish type daily products: Dropped SNS Stress and Anxiety (due to Rhodiola, don't want that from this and BMP), but will continue with 250mg of Sensoril, 2-3g Fish Oil, 1g Meriva Curcumin, and 400mg Berberine.
-Performance: CEL Epi-plex (1 cap per day), 2g PeakO2, 1 scoop Morphogen Hexagen during training, and Nutrabio Intrablast 1 scoop during training.
-Stimulant/Pre-workout: Stim intake has increased a bit over the past 2 months, but nothing drastic. Usually 1 cup of coffee in the AM then various energy drink pre-workout. Also using Proccor Ultra Octane pre (Citrulline, Nitrates, Glycerol, Creatine, Beta Alanine, Taurine, Tyrosine, Choline).
-Dropping Anabolic Effect, but otherwise things should be pretty similar to the last 2 months (as far as training, supplementation, and nutrition) with just the addition of BMP!
Expectations:
-Going to continue doing what I have been and will mostly be monitoring changes in:
1) Body composition: Seems to be a common theme and the main selling point of the product. I'll be monitoring weight, composition and some measurements.
2) Performance: See if the changes in body comp and possible increases in lean mass help with performance in the gym.
Any questions or any specific other feedback anyone wants let me know and I'll do my best.
Vitals:
-Height: 5’8”
-Current Weight: ~173-174lbs
-Current Bodyfat: ~10%
-~7-8% on one of those fancy stand on + handheld scales, but as noted before not sure its super accurate.
Training:
-Currently 5 days per week. M-F, weekends off. Still same as last couple months and same as in previous log (although intensities are up a bit weights are heavier/lower rep currently).
-Brief overview->
M- Snatch, Squat, Gymnastics, Circuit
Tu- Lower Strength, Circuit, Mono-structural, Core
W- LISS-MISS
Th- Clean, Deadlift, Gymnastics, Circuit
F- Upper Push Strength, Gymnastics, Circuit, Core
-I won’t post day to day most likely, but I’ll highlight any major improvements.
-Recently hit 430 x 2 on squats and 505 x 2 on Deadlifts, so strength is at a pretty high level right now.
-I hit pretty much 15,000 steps easily per day, honestly maybe trying to keep this a little lower. Job keeps me moving, but I am not aiming to hit a certain amount anymore as too much makes caloric intake difficult at times.
Diet:
-Slowly gaining the last ~2 months.
-Goal here is to slowly grow. My original plan has me "bulking" another 2-4 weeks, then trying to maintain new body weight for a short maintenance. Depending on how this seems to effect me will determine how soon or when I make this change or if I change at all.
-Current macros are around 175g Pro/525g+ Carb/100g Fat on higher days. Carbs usually tapered lower on less rigorous training days and off days.
-Nothing is off limits really, but its pretty similar day to day. Mostly pork, chicken, beef, eggs, and dairy for protein, oats, breads, potatoes, pastas, and rices for starchier carbs, avocados, nuts, olive oil and fats from other foods for fat, and apples, berries, bananas, peppers, onions, broccoli, Brussels sprouts, and spinach for fruits and veggies. Other things mixed in based on availability and any random wants. Calories are high right now and probably a little "dirtier" if you think that way, but probably still pretty straightforward.
-Cut down a bit on the higher fiber carbohydrates as the intake has gotten high, too much bloat.
Supplements:
-Some slight changes as I've "budgetized" some of my previous things. Nothing too crazy.
-Staplish type daily products: Dropped SNS Stress and Anxiety (due to Rhodiola, don't want that from this and BMP), but will continue with 250mg of Sensoril, 2-3g Fish Oil, 1g Meriva Curcumin, and 400mg Berberine.
-Performance: CEL Epi-plex (1 cap per day), 2g PeakO2, 1 scoop Morphogen Hexagen during training, and Nutrabio Intrablast 1 scoop during training.
-Stimulant/Pre-workout: Stim intake has increased a bit over the past 2 months, but nothing drastic. Usually 1 cup of coffee in the AM then various energy drink pre-workout. Also using Proccor Ultra Octane pre (Citrulline, Nitrates, Glycerol, Creatine, Beta Alanine, Taurine, Tyrosine, Choline).
-Dropping Anabolic Effect, but otherwise things should be pretty similar to the last 2 months (as far as training, supplementation, and nutrition) with just the addition of BMP!
Expectations:
-Going to continue doing what I have been and will mostly be monitoring changes in:
1) Body composition: Seems to be a common theme and the main selling point of the product. I'll be monitoring weight, composition and some measurements.
2) Performance: See if the changes in body comp and possible increases in lean mass help with performance in the gym.
Any questions or any specific other feedback anyone wants let me know and I'll do my best.