It does look like a college research paper !
Love following your updates. I feel like I'm reading a real time research paper and study when I follow your logs
Damn, im turning 44 this year and it looks like a college research paper? I need to step my game up apparentlyIt does look like a college research paper !
I'm talking PhD level research paper so you should be proud!Damn, im turning 44 this year and it looks like a college research paper? I need to step my game up apparently
PhD so we can call him DrMuscle!PSA The Board Member formally know as @TheMrMuscle will now be referred to as TheProfessorMuscle !!
I like that even better !! - Now can he write me a script ?PhD so we can call him DrMuscle!
Now I like where this is going! Well I guess we know who his first two clients will beI like that even better !! - Now can he write me a script ?
I'm talking PhD level research paper so you should be proud!
PSA The Board Member formally know as @TheMrMuscle will now be referred to as TheProfessorMuscle !!
Not BrofessorMuscle?PhD so we can call him DrMuscle!
There you go! I like it.Not BrofessorMuscle?
I'm interesting in seeing the results of this as well.It will be interesting to see if this dips down when CBD is taken out.
It's directed to take 3 caps twice daily. If worried you could start with 1 to 2 caps twice daily and then bump up to 3 caps twice daily.beginner m-test Dose? what u recomend i just have 1 bottle for now , pretty hard to get inside eu so i had ot order in uk, do u know anywhere inside EU tha ha t it or the opt-t by sns?
So for the M-Test you want to run the recommended dosage which is 6 caps a day. Split them up how you prefer, most do 3+3 but i prefer 2+2+2 (with meals for my part).beginner m-test Dose? what u recomend i just have 1 bottle for now , pretty hard to get inside eu so i had ot order in uk, do u know anywhere inside EU tha ha t it or the opt-t by sns?
Nice, let me know how it goes!idk maby they take it over the tunnel into france eu and then drive it from there with fedx or gls
Edit just got a notice its on it s way to AMSTERDAM or i recon its some sort of way they do it, shipping it into eu first then drive it up to me.
boringgggggggggggggggggggggggggggLean bulks are not as fun as dirty bulks but it's definitely the better route to take
nice details and great results .. congrats man .. hard work paid off.Monthly Report April 2022
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Sleep quality staying high so that makes me happy.
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Strain is the least informative reading my Whoop gives me as strength training produces low strain.
But its interesting to see the trends. Apparently my workouts this month was easier than in February.
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Had a solid green streak going there for a week, thats always nice to see.
The red day just means i had more food the day before haha.
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I keep sleeping like the Viking I am! Great to see.
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Her we can see the top behaviors that had an impact on my recovery.
99% Sleep - No shock there, enough sleep equals better recovery
Sound Machine - This is what i log when i listen to music untill i fall asleep. Seems to have some impact!
Late meal - This is when I eat heavy amounts in the evening. It always makes my HRV drop and RHR spike.
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There we go. I used CBD for 2 months and now 1 month without and the data seems clear. Even though it felt like it worked great the first month it could have just been just random. Good to know, cuz its not cheap.
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These numbers are just incredible. Im trying to think why this is happening. Is it because im now leaner? Maybe, but its not like i was fat before. Maybe its because ive been even stricter with my diet. So very few days where i eat everything in site.
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Cut is over and Im really happy with my results!
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Plans for May
Now it's back to a lean bulk again and based on my training experience and age the experts recommend no more than a 0.5% to 1% weight increase a month. So no dreamer bulk for me! I will keep my calories realtively low so that I can allow myself 1-2 extra meals a week if I feel like it.
Monday - 2800 kcal (Recovery day)
Tuesday, Wednesday and Thursday - 3250 kcal (Training days)
Friday - 2800 kcal (Recovery day)
Saturday and Sunday - 3250 kcal (Training days)
I'm going to do a 4:1 ratio of lean bulk and minicut, see how that treats me. So a minimum of 4 months in a lean bulk before i do a minicut. Will be interesting to see how this goes. Always fun to change things up.
Lean bulks are not as fun as dirty bulks but it's definitely the better route to take
boringggggggggggggggggggggggggggg
jk just jealous bc i cant do it lol
Thanks guys. Cutting has never been a problem for me because of how structured I am. At this stage gaining muscle is much much harder. So if Im not on top of everything, 99% of my gains are water and fat. At my age thats just not worth it. So my "bulking" diet and cutting diet are pretty similar. Only with a few hundred extra calories a day when im bulking.nice details and great results .. congrats man .. hard work paid off.
it really is awesome to stay on this supplement all year(s) along .. sometimes i cant bc i have to test out stuff well thats the price .. but i love the feeling being on itSo about 2 weeks ago I ran out of M-Test after using it for over a year. You know how you get used to being in a certain state and dont really think about it anymore? Well almost immediately i started getting way more sore after my workouts. Nothing changed but the fact that I wasnt taking M-Test anymore. Very facinating.
So now im not running anything fun, just the basics. A bit boring to be honest, but im having a hard time finding anything worth my time in EU. So hopefully @sns8778 manages somehow to get his niew supplements to market so that I can partake in them!
Good Deal !!i got my packet no tax, they shipped it via france and amsterdam then into denmark driving, pretty cool i guess then its no coustms from pred Nutrition uk
What do you use to flavor these? Or do they come flavored already? Man, do I miss my HBCD intra-WO carbs... also, do you find PeptoPro to be bitter at all?Restocked on Intra Workout for the next 6 months!
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- 2,5kg PeptoPro (15g per workout)
- 5kg Cyclic Dextrin (30g per workout)
- 100g Electrolytes (1-2g per workout will have to restock in a month or two)
PeptoPro comes flavored from Bulk, tropical. Its absolutely NOT the best tasting intra, but the effects are imo much bettet than anything else ive done intra. I mix it with a bunch of ice and put it in the freezer for an hour before leaving to the gym. It absolutely taste better when ice cold.What do you use to flavor these? Or do they come flavored already? Man, do I miss my HBCD intra-WO carbs... also, do you find PeptoPro to be bitter at all?
I hope so. ill try to keep it entertaining and informative!This should be a great log to follow given how detailed and meticulous you are! Can't wait to see the results. I've been waiting for Recomp20 for a while now. Just need to get in my next order soon!
nice simple & most effective stackRestocked on Intra Workout for the next 6 months!
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- 2,5kg PeptoPro (15g per workout)
- 5kg Cyclic Dextrin (30g per workout)
- 100g Electrolytes (1-2g per workout will have to restock in a month or two)
Definitely in on this science experiment! You always have such organized and detailed logs!SNS Recomp20 LOGLOW DAYS - 2800 KCAL MEDIUM DAYS - 3250 KCAL HIGH DAYS - 3600 KCAL
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It's finally time again for a log! It's been a while but I just haven't used anything worth logging. But I got a nice package in the mail this weekend.
Ill start off with the Recomp20 although ive gotten more that could be stacked I prefer to run them solo first ot see how my body takes to it. Then in the future I might do some fun stacks!
Dosing is pretty straight forward on Recomp20. 2 caps, twice a day.
I will take 2 with my pre-workout meal (meal 1) at 5am and 2 with meal 4 at 5pm.
So every 12 hour I will get a serving.
I've been Lean Bulking for 3 months now with very good results:
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My plan is as follows:
August:
Add Recomp20 to my daily routine but without changing anything else. See what kind of results that yields.
September:
Potenitally increase my daily caloric intake while continuing with Recomp20.
October:
Based on how September went im either going to keep going with a Lean Bulk and Recomp20. Or add SNS ThermoScorch and SNS TTA-500 and run a mini cut.
November, December and January:
I will be out of Recomp20 and most likely done with a mini cut, so I'm going back on a Lean Bulk and adding CEL Ecdy-Plex.
Now, its not impossible that @sns8778 is going to release something else that I fancy at this time and get my hands on that. But if that happens I will update!
DIET
My current diet is a carb cycle setup as I love that. I do one low day (recovery day), 4 medium days and 2 high days (leg days). I also allow myself 2 free meals a week if I feel like it. Mostly it's some extra food on the weekend or if my fiance bakes or if we just feel like doing something special.
The last couple of years ive been following The Vertical Diet by Stan Efferding and i've never felt better. The diet revolves around getting enough of all the micronutrients thru a solid food selection and having optimal digestion.
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TRAINING
Im lifting 6 days a week with 1 day completely off.
It's an Arnold/PPL hybrid.
Split looks like this:
Monday - Off
Tuesdays - Legs (with focus on hamstring)
Wednesday - Back and Chest
Thursday - Shoulders and Arms
Friday - Legs (with focus on Quads)
Saturday - Chest, Shoulders and Triceps
Sunday - Back and Biceps
Cardio
I'm following 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 dogs a couple of times a day. I usually get from 14k to 18k steps each day.
Mobility
I start and finish every workout with mobility drills, stretching and foam rolling.
I usually spend around 30-40 minutes per session at this.
EXPECTATIONS
As with everything @sns8778 comes out with I know im getting the highest quality.
Ive never used this ingredient before and Im very excited to see what kind of results it can give me. With how detailed I am with everything its always pretty obvious if something works or not.
Hopefully it will help me keep gaining muscle without putting on more bodyfat while eating more.
So basically I want the holy grail of supplements, nothing more
I usually finish everything in around 2 hours.How long are your sessions typically? From the time you start your warm up/elliptical to the time you finish stretching
Holy cow! No wonder you need that good intraWO cocktail!I usually finish everything in around 2 hours.
Man is on another levelHoly cow! No wonder you need that good intraWO cocktail!
Impressive. Yeah I second what others have stated - if anyone can benefit from an intra, it's the person doing 2hr sessions.I usually finish everything in around 2 hours.
Yeah Ive found that perfecting my peri-workout nutrition has benefited me hugely when it comes to both performance but also recovery.Holy cow! No wonder you need that good intraWO cocktail!
I think it looks like more than it actually is. Many of the sets are Myo-Reps sets which basically is a fancy term for rest pause sets. So i do my initial set close to or to failure, take 5 deep breaths go failure again (3-5 reps usually). Take another 5 deep breaths then try to match the last set. Then continue until i cant match the initial Myo-Rep set.That is Hella volume
Rest periods can absolutely benefit your performance and recovery. Ive found that when doing back off sets i want closer to 3 minutes rest to be able to go to failure again. But most of my sets are Myo-Reps so then its basically just 1 (long) set per exercise with minimal rest.Impressive. Yeah I second what others have stated - if anyone can benefit from an intra, it's the person doing 2hr sessions.
I've been trying to be "better" about my rest periods. I'm usually 1.5-2.0 mins between sets, but I'm stretching it to 4-5 mins currently. It's extending my sessions (obviously), but volume is increasing due to more reps per set. It does get challenging to get in and out quickly, but I'm finding my energy levels throughout the day are also higher. More intraworkout rest I guess is helping. But fatigue can be tied to so many factors, so I probably shouldn't assume more rest between sets is the reasoning for better energy throughout the day
That's sort my "problem". Cognitively, I feel recovered in ~60 seconds for non-compound movements. But of course, the next set after a 60s rest period produces far less output then if I wait 4-5 mins. And my anecdote correlates well with the research Brad Schoenfeld put out in 2016.When I first started working out (1982) I would rest exactly 60 seconds between sets, 40 years later I need about 3 minutes!!