MrMuscle's ARA (and other supplements) log

TheMrMuscle

TheMrMuscle

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About me:
Im 41 years old, have been lifting since i was 14. I live in northern part of Sweden where i run a supplement store. Ive been working with supplements since 2006. Ive been part of production, formulating som easy formulas, ran a webshop and now store manager. So suppelements interest me greatly. Sweden doesnt have that much of the supplements that are available to the US crowd, but i can order some from UK. I grew up in Norway and there its even stricter. When i started selling supplements there, BCAA's were illegal, so you can imagine.
  • Age: 41
  • Years of lifting: 27
  • Height: 190cm
  • Weight: 80kg
  • Bodyfat: 9% (according to Aria scale)
  • Natural
188962



Background:
Its been a while since i tried some of the more "exotic" supplements and Ara has been on my shortlist for a long time. So i decided to give it a try now. Im in great shape and injury free, so it seems like the perfect time to try out this.
I finished off a cut at the end of october (it was my 41th birthday and i wanted to see what kinda shape i could get in). After that ive gone over to a lean bulk/body recomp based on some information i got fra Jeff Nippard & Chris Barakat "Ultimate guide to body recomposition". So ive slowly increased my calories over the last month.

My Plan:
Ive read thru the Ara thread and whatever else i could find. I got 3 bottles of X-Factor during black friday and plan on running it 1,5g before training for 50 workouts. I work out 6 times a week so that should be just over 8 weeks with Ara. I will take it with 6g GMS and 1g L-carnitine.

My expectations:
I really dont expect much to be honest. But it will be fun to see if this does anything. I will be continuing my body recomp and not #feed the supplement" so i wont be adding enourmous amounts of calories to my plan. I want to see if the supplement stands on it own.

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.​
Diet:
188961
I love tinkering with my diet, ive been tracking my food since 1999 and im still learning something new every day!

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. It was originally conceived to help the real real big guys be able to pound down the calories without bloating and running to the toilet constantly.

When alle the micro nutritent needs are met and one need more calories, Stan suggests upping the calories from steak and white rice. As it digest easily. Now im not in need of those enourmous amounts of calories, so my rice intake is a bare minimum.

This worked great when cutting as i felt full and satisfied and it feels easy to up the calories aswell!




05:45 - Meal 1
2 slices sourdough bread
2 slices whey cheese
100g Pineapple
10g Coco nibs
1dl Homemade Kefir
1,5 scoop SELECT protein
1dl 0,5% Milk
1 cup coffee

06:45 - Pre-Workout
1 Scoop Prolific
2 Scoops High Volume (EU Version so no Agmatine :( )
1/4 teaspoon Salt

07:30 - Post Warm Up
1,5g X-Factor
6g GSM
1g L-Carnitine


Intra Workout:
40g HBCD
1 Scoop Viterna Amino (EAA + electrolytes)

09:15 - Post Workout 1
30g Basmati Rice
10g Honey
1/4 teaspoon Salt
5g Creatine Monohydrate CreaPure

09:40 - Post Workout 2
1 scoop Protein Powder (I use this to try out different products i get to the store)

11:00 - Meal 2
50g Oatmeal
3 eggs
150g Low fat Quark
50g Blueberries
50g Strawberries

14:00 - Meal 3
150 Ground Beef 95/5
100g Sweet Potato
100g Peppers
50g Spinach
50g Avocado
50g Broccoli
50g Bone Broth
50g Kimchi
1/2 Carrot
1/2 Orange

15:00 - Pick me up
1 Scoop Alphamine
1dl Cranberry Juice

17:00 - Meal 4
150 Ground Beef 95/5
100g Sweet Potato
100g Peppers
50g Spinach
50g Avocado
50g Broccoli
50g Bone Broth
50g Kimchi
1/2 Carrot
1/2 Orange

20:00 - Meal 5
1 slice Sourdough Bread
4 slices cheese
40g deli meat
2 eggs
5dl 0,5% Milk
50g Cucumber

Twice a week Meal 5 looks like this:
125g Salmon
200g Potatoes
100g Peppers
50g Spinach
50g Broccoli
200g Low fat Quark

Kcal: 3000
Protein: 240g
Carbs: 300g
Fat: 75g

I roughly 500 calories over where my cut ended and im still dropping weight. But strength is up and i feel amazing so im taking it slow when it comes to adding more calories.

My protein intake is higher now then its been for ages. Last is was this high was back in the days when i has Ken Hill from TeamSkip (And the DoggCrapp forum) as a coach. I remember eating even more back then. The protein intake is based on the information Jeff Nippard and Chris Barakt proposed in their book. I also read some studies showing that as you age, protein intake should increase. So lets try it out!

Supplements:

Im not taking that much other than what i wrote with my diet. But these are staples:
  • Creapure Creatine Monohydrate.
  • D-Vitamin, I live in the northern part of Sweden and havent seen the sun in months!
  • Magnesium
  • Digestive Enzymes
  • Probiotics
The Ara and other stuff is on its way to me, but i figured id get a head start and put this up now as it took some time writing.
Ill be updating as soon as i get my deliveries and hopefully get some conversation going in here.
I am a supplement nerd and love to talk to people with a lot of knowledge!
 
Last edited:
Godstrength

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Looking good at 41 shyt you blow them 20 year olds out hahaha. I'm 42 and enjoy being in good shape at this age.... I'm in the best shape of my life and getting better as I go. Diet is definitely THE KEY. My diet is real similar. I eat:
A shyt ton of veggies and fruits, Adequate protein, I use carbs to replenish and fill glycogen stores but dont rely on them, a decent amount of healthy fats like avocado and nuts, try and limit meat to one serving per day (and prefer chicken or fish).

My body runs sooo much more efficiently on this diet. I also do IF which helps a lot to with skin, digestion, body fat etc.

Are you on anything else? TRT?
 
LeanEngineer

LeanEngineer

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Nice initial post! in on this for sure!
 
TheMrMuscle

TheMrMuscle

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Looking good at 41 shyt you blow them 20 year olds out hahaha. I'm 42 and enjoy being in good shape at this age.... I'm in the best shape of my life and getting better as I go. Diet is definitely THE KEY. My diet is real similar. I eat:
A shyt ton of veggies and fruits, Adequate protein, I use carbs to replenish and fill glycogen stores but dont rely on them, a decent amount of healthy fats like avocado and nuts, try and limit meat to one serving per day (and prefer chicken or fish).

My body runs sooo much more efficiently on this diet. I also do IF which helps a lot to with skin, digestion, body fat etc.

Are you on anything else? TRT?
Thanks man, appriciate that.
Yes diet and sleep is so much more important now then it was 20 years ago haha. I do whatever i can do promote recovery all day long.

No, not on TRT or anything like that. Here in Sweden TRT is as good as non existent. I havent even ever tested my hormones and the like because its so hard to get that done.

Looks solid good luck! I’ll follow along.
Thank you! Glad to see you in here.

Nice initial post! in on this for sure!
Haha yeah i love having things in a system, i guess thats why training and dieting comes so easy.
Thanks for following along.
 
TheMrMuscle

TheMrMuscle

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Not much happening yet as none of my orders has come in. Im hoping to see most of them by the end of the week, that way i can start up on tuesday (mondays are my day off).

But to keep the thread alive I can post my workout i did today.

Warm Up:
5 minutes on the AirBike
10 minutes foam rolling, mobility drills and activation exercises

Back:
Pull Up - Neutral Grip: 12/12/12 - 2 minutes rest
Plate loaded high row: 30kg x 12/ 32,5kg x 12/ 32,5kg x 12 - 2 minutes rest
Wide Grip Lat Pulldown: 57kg x 12/62kg x 12/67kg x 12 - 90 seconds rest
Seated Cable Row - Neutral Grip: 67kx 12/72kg x 12/72kg x 12 - 90 seconds rest

Biceps:
Alternating DB Midline Curl: 8kgx15/10gx12/12kgx10 - 90 seconds rest
EZ Bar Preacher Curl: 5kgx15/7,5kgx12/10kgx10 - 90 seconds rest
Rope Hammer Curl: DROPSETx3 21kg/17,5kg/15kg x 36(3x12) - 90 seconds rest

Mobility:
25 minutes RomWOD

Great workout with an imense pump! Basic in its setup but ill definately be feeling this.
189015
 
LeanEngineer

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Nice! Love the pump! Do you know what BF% you are right now? Looking lean!
 
TheMrMuscle

TheMrMuscle

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Nice! Love the pump! Do you know what BF% you are right now? Looking lean!
Yeah Im a big fan of getting a big a pump as possible haha.
I have a Fitbit Aria scale i step on every morning and it measures my bodyfat using bioimpedance. This morning it showed 8,8%. But who knows how accurate those things are.
 
TheMrMuscle

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189025


Allright! First shipment just arrived! Now i just need to wait for the L-carnitine and GMS!

But now that i got this thread i figured id ask the people in the know.
I got the GlycoPhase for cheat meals, but what do you guys think of adding a serving to my pre workout meal (meal 1 in post 1)? I mean im really lean so insulin sensitivity etc shouldnt be an issue. But seeing as i train like 90 minutes after that workout maybe shutteling the carbs a little bit faster would be a good idea? There is around 65g carbs in that meal.

Also how would taking VasoforceXT 60 minutes after GlycoPhase work out? Sounds like pump city!

@The Solution
@sns8778
@Jiigzz
@booneman77
 
The Solution

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If you are very lean and you have a low BG Reading you would not need any additional GDA. It would be best to save it for damage control if that was your main priority.

If you do want to use for pre-workout it would only aid a better pump due to the profile on the product.
So you can go either way to be honest since you are a very lean individual and will probably blow through the carbs and baseline on your own without any additional assistance.

My best advice, try 1-2 weeks with pre-workout meal and try 1-2 weeks with just cheat meals. Take notes and make adjustments
 
booneman77

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Agreed with bob, at least initially unless you’re eating a metric fckton of carbs pre, skip the glycophase for a bit. Especially with the vasoforce, you should see rock solid pumps and nutrient partitioning simply due to the timing.
 
TheMrMuscle

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If you are very lean and you have a low BG Reading you would not need any additional GDA. It would be best to save it for damage control if that was your main priority.

If you do want to use for pre-workout it would only aid a better pump due to the profile on the product.
So you can go either way to be honest since you are a very lean individual and will probably blow through the carbs and baseline on your own without any additional assistance.

My best advice, try 1-2 weeks with pre-workout meal and try 1-2 weeks with just cheat meals. Take notes and make adjustments
Agreed with bob, at least initially unless you’re eating a metric fckton of carbs pre, skip the glycophase for a bit. Especially with the vasoforce, you should see rock solid pumps and nutrient partitioning simply due to the timing.
Thank you guys, then we are on the same track. I will keep it for eventual higher calorie meals. I dont usually have more than 1-2 of those a month. BUT this is december, som im expecting some serious christmas dinners at least!

nice physique!
Thank you!
 
Segansational

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I was just looking at picking up some Glycophase as well. Let me know how you like it. Good luck with the log!
 
LeanEngineer

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Agreed with bob, at least initially unless you’re eating a metric fckton of carbs pre, skip the glycophase for a bit. Especially with the vasoforce, you should see rock solid pumps and nutrient partitioning simply due to the timing.
Agreed with this. You should see good pumps ecspecially in your condition mixed with vasoforce.
 
TheMrMuscle

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I was just looking at picking up some Glycophase as well. Let me know how you like it. Good luck with the log!
Ive only every tried 1 GDA before and it was Assass1nate which i really liked. I also tried Defuse but thats a different beast completely.
Thank you brother!

Agreed with this. You should see good pumps ecspecially in your condition mixed with vasoforce.
You arent kidding! I had to try it out today and it was leg day with quad/glute focus...
1 scoop Prolific, 4 caps VasoforceXT and 1/4 tespoon salt. Stuff wanted to explode!
 
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LeanEngineer

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You arent kidding! I had to try it out today and it was leg day with quad/glute focus...
1 scoop Prolific, 4 caps VasoforceXT and 1/4 tespoon salt. Stuff wanted to explode!
I bet! Walking like a penguin after the workout! ha
 
TheMrMuscle

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189066


Another Black Friday delivery!
I got my fiance the Cake Pop for our anniversary and she LOVED it. So i figured id get her more for christmas. Unfortunately its not available in Sweden because of PES started the European production and most in country resellers has that SELECT version and it doesnt have the Cake Pop flavour.
Also got a bunch of bars and stuff for free, so she will love that. Ill take the SELECT samples and High Volume sample for myself haha.
 
LeanEngineer

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Agreed on keeping the high volume and select samples for yourself! Can't give those up:)
 
TheMrMuscle

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189095

So today I got to try out Glycophase. There is a burger chain called Bastard Burgers here in Sweden which every month comes out with a new burger that’s only available that month. So I always take my family once a month there to try it out.
This time is was a Barbecue burger with coleslaw, mango and a bunch of other stuff. It was amazingly good!
So I took 2 caps GlycoPhase 15 minutes before eating. Kinda hard to describe the effect of a GDA but I can say that when I went to the bathroom a couple of hours later my urine had that tell tale r-ala smell that strips paint of the walls.
I didn’t bloat or feel any digestive problems either. But the meal wasn’t that big and I’m used to eating a lot of food. Will be interesting to see how I feel and look in the morning. But I’m looking very dry now before bed that’s for sure.
IMG_7452.JPG
 
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The Solution

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With that conditioning, there is 0 need to use glycophase pre. Your so lean and insulin sensitive it would not benefit you much.
 
TheMrMuscle

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Agreed on keeping the high volume and select samples for yourself! Can't give those up:)
Yeah I mean I love her, but I also love High Volume and SELECT

With that conditioning, there is 0 need to use glycophase pre. Your so lean and insulin sensitive it would not benefit you much.
Thanks Bob, yeah I will keep the glycophase usage to the “cheat meals” usage.
 
LeanEngineer

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