MrMuscle's supplements log (X-Factor, GlycoPhase and more!)

sns8778

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Yeah those are the effects im hoping for! Pump and sleep is life (hm, that came out wrong!) Digestion is a big thing for me and a big reason why i love The Vertical Diet for food choices.

If i see the need for more calories to be added my priorities are:
  • Post Workout
  • Pre Workout Meal
  • Meal 5
So that would work perfect with the Glycophase.

So what do you reckon is best? Continue this log or start a new?

Those are all the things i want in life (almost!) so that would be perfect. BUT I will be running both bottles so it will last me longer than 2 weeks (i hope)

I absolutely understand what you mean. Ive always seen GDAs more for nutrient absorption.

I was listening to an episode of the Elite Physique University Podcast with John Gorman and Jason Theobald that was all about nutrient timing. Jason is a big proponent of GDAs himself (he also does sell one) and he even talked about using it post workout. But Ive always read that post workout GDAs are not needed. What is your thought on that?
It's hard to say. You could either start a new one or try to get the title of this one changed. If you start a new one, I would just put a link in here to it. You want to keep the people following that you have but by putting Anabolic Effect in the name when you start you would probably also attract other viewers + it would be really appreciated so many people could see your thoughts on the product.

I see the value of GDA's being for nutrient absorption as well. That was the original intention and then somewhere along the line people started viewing them more for blood sugar control. I view the purpose of a GDA as harnessing the anabolic and nutrient enhancing effects of insulin.

I think that some people can benefit greatly from post workout GDA's. I think it doesn't make sense in the eyes of the blood sugar crowd, but if you look at it from the other perspective we were discussing, its fairly common for bodybuilders to use insulin post workout so it would make sense how GDA's could be useful there as well. Something I plan on playing around with is rather than using 2 caps GlycoPhase twice per day, I plan on trying out using 2 caps once per day and then 1 cap twice per day and post workout will probably be one of those dosages.
 
TheMrMuscle

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It's hard to say. You could either start a new one or try to get the title of this one changed. If you start a new one, I would just put a link in here to it. You want to keep the people following that you have but by putting Anabolic Effect in the name when you start you would probably also attract other viewers + it would be really appreciated so many people could see your thoughts on the product.

I see the value of GDA's being for nutrient absorption as well. That was the original intention and then somewhere along the line people started viewing them more for blood sugar control. I view the purpose of a GDA as harnessing the anabolic and nutrient enhancing effects of insulin.

I think that some people can benefit greatly from post workout GDA's. I think it doesn't make sense in the eyes of the blood sugar crowd, but if you look at it from the other perspective we were discussing, its fairly common for bodybuilders to use insulin post workout so it would make sense how GDA's could be useful there as well. Something I plan on playing around with is rather than using 2 caps GlycoPhase twice per day, I plan on trying out using 2 caps once per day and then 1 cap twice per day and post workout will probably be one of those dosages.
Yeah i figured out how to change the title of the thread on the phone app! So ill be adding Anabolic Effet to the title as soon as i start my run with it.

What im thinking with regards to nutrient absorption is that its EXTRA important when trying to run a body recomp with the goal of adding muscle without any fat. You want to squeeze as much as you can out of each calorie you eat so that it doesnt spill over to fat! So im very excited to see what a GDA taken everyday can do.

Hope you will share your experiences with the post workout GDA use and your peri-workout nutrition regime. As of now this is how it looks for me:

5:25am: 2 Caps GlycoPhase

5:40am- Pre Workout meal:
581 Calories
52g Protein
63g Carbohydrates
12g Fat

6:40am- Pre Workout Supplements:
1 Scoop Prolific
1 Scoop Super Swole OR 2 Scoop High Volume OR 4 Caps VasoForce XT
1/4 Teaspoon Salt

7:10am- Intra Workout:
40g HBCD
10g EAA with electrolytes

9:15am - Post Workout (Eaten in the locker room)
30g White Rice
10g Honey
1 Scoop Creapure Creatine Monohydrate
1/4 Teaspoon Salt
1 Scoop SELECT Snickerdoodle

11:00am - Post Workout meal
500 Calories
41g Protein
46g Carbohydrates
16g Fat

My goal is to replenish glycogen super fast to improve my recovery. I know most people say that its not that important when not doing two a day workouts etc. But I absolutely feel a difference i recovery and performance when nailing down the peri-workout window. Plus I absolutely LOVE to play around with this stuff. Just writing this post puts a smile on my face :D
 
sns8778

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Yeah i figured out how to change the title of the thread on the phone app! So ill be adding Anabolic Effet to the title as soon as i start my run with it.

What im thinking with regards to nutrient absorption is that its EXTRA important when trying to run a body recomp with the goal of adding muscle without any fat. You want to squeeze as much as you can out of each calorie you eat so that it doesnt spill over to fat! So im very excited to see what a GDA taken everyday can do.

My goal is to replenish glycogen super fast to improve my recovery. I know most people say that its not that important when not doing two a day workouts etc. But I absolutely feel a difference i recovery and performance when nailing down the peri-workout window. Plus I absolutely LOVE to play around with this stuff. Just writing this post puts a smile on my face :D
I absolutely agree. I feel the same way about nutrient absorption aspect and feel like this is what GDA's are really meant for but it has become an overlooked aspect of them as somewhere along the line many started to see them as just for blood sugar control when the real intention should moreso be for nutrient absorption and their natural anabolic effects.
 
TheMrMuscle

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So now that my X-Factor run is over im sitting with a bunch of GMS and l-carnitine. Since i dont want it to go to waste i figure ill keep taking it. The l-carnitine is easy enough, ill just do 1g 3 times a day with food. But what about the GMS? I figured id just throw a scoop in my intra-workout. It doesnt really dissolve in water but i got a big ass Blender Bottle with the Blender Ball so ill get it down somehow. Does that sound like a good enough plan? Or is there other times taking them would be more beneficial?

Also I added this to my regime this week. My thought was that IF there is any kind of systemic inflammation going on from the Ara then a joint product like this wouldnt be a bad idea (I also take a Curcumin Phytosome product). Ill only run half a serving though, as i already am taking a serving of Collagen in the morning.

190636
 
GQdaLEGEND

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I rather do GMS pre and get it over with .. dont want that taste/chunks in my intra ( dont know what your mixing with )
 
sns8778

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GMS always did a number on my stomach so I could never take a high enough dose of it. I like GlycerPump myself though. I use GlycerPump capsules daily and then get additional in my pre-workout. In addition to the benefits with pumps, it helps me with hydration. Long story but I have a medical issue that causes me to stay dehydrated a lot and GlycerPump has been great for it.
 
TheMrMuscle

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I rather do GMS pre and get it over with .. dont want that taste/chunks in my intra ( dont know what your mixing with )
I plan on mixing it with 40g HBCD, 10g EAA + Electrolytes and 1,2l of water. I’ll give it a shot and see how it turns out! Unless you are telling me that taking it pre is more beneficial, then I will of course do that!

GMS always did a number on my stomach so I could never take a high enough dose of it. I like GlycerPump myself though. I use GlycerPump capsules daily and then get additional in my pre-workout. In addition to the benefits with pumps, it helps me with hydration. Long story but I have a medical issue that causes me to stay dehydrated a lot and GlycerPump has been great for it.
Sorry to hear about your medical issue. Glad to hear you found benefits in one of your own supplements!

I haven’t had any issues myself and I’ve done the 7g post warm up protocol during the Ara run. But I still got 200g left and I don’t waste supplements! So I’ll give the intra a try and see if it does anything. Unless like I said, there is data that supports pre as a better alternative!
 
booneman77

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So now that my X-Factor run is over im sitting with a bunch of GMS and l-carnitine. Since i dont want it to go to waste i figure ill keep taking it. The l-carnitine is easy enough, ill just do 1g 3 times a day with food. But what about the GMS? I figured id just throw a scoop in my intra-workout. It doesnt really dissolve in water but i got a big ass Blender Bottle with the Blender Ball so ill get it down somehow. Does that sound like a good enough plan? Or is there other times taking them would be more beneficial?

Also I added this to my regime this week. My thought was that IF there is any kind of systemic inflammation going on from the Ara then a joint product like this wouldnt be a bad idea (I also take a Curcumin Phytosome product). Ill only run half a serving though, as i already am taking a serving of Collagen in the morning.

View attachment 190636
I would take the GMS all pre-workout as it will give you some nice pumps... I don't really see any use for it intra
 
sns8778

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I plan on mixing it with 40g HBCD, 10g EAA + Electrolytes and 1,2l of water. I’ll give it a shot and see how it turns out! Unless you are telling me that taking it pre is more beneficial, then I will of course do that!



Sorry to hear about your medical issue. Glad to hear you found benefits in one of your own supplements!

I haven’t had any issues myself and I’ve done the 7g post warm up protocol during the Ara run. But I still got 200g left and I don’t waste supplements! So I’ll give the intra a try and see if it does anything. Unless like I said, there is data that supports pre as a better alternative!
That was actually one of the reasons we finally made one. We had had requests for GlycerPump capsules for awhile but never moved forward on it so when I started using it as a constant that made the decision easier to make one.

I don't like to waste things either. I've heard of it being used more pre than intra but I don't see where intra would be a bad thing.
 
GQdaLEGEND

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I plan on mixing it with 40g HBCD, 10g EAA + Electrolytes and 1,2l of water. I’ll give it a shot and see how it turns out! Unless you are telling me that taking it pre is more beneficial, then I will of course do that!
Yeah i prefer pre workout myself - I am also doing SNS glycerpump and love it pre

i have taken GMS pre long time ago .. i believe it was by CL back in the day and i liked it pre workout.
 
TheMrMuscle

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I would take the GMS all pre-workout as it will give you some nice pumps... I don't really see any use for it intra
I was thinking that maybe it could help shuttle the carbs and EAAs and also help with cell hydration and swelling when taken intra. The guys over at Elite Physique University Podcast mentioned something like that regarding taking Creatine intra. I’ve never used Creatine intra either, so maybe something I’ll try

That was actually one of the reasons we finally made one. We had had requests for GlycerPump capsules for awhile but never moved forward on it so when I started using it as a constant that made the decision easier to make one.

I don't like to waste things either. I've heard of it being used more pre than intra but I don't see where intra would be a bad thing.
I’ll give GlycerPump a look the next time I order from Powermyself. They seem to be the ones who are best at stocking your products.

But it’s probably not needed now when I take my GlycoPhase for me pre workout meal as well. There has to be diminished returns eventually, or else I’d probably get such a pump I’d explode haha.

Speaking of, I might do that tomorrow. Cuz when I came home tonight my fiancé had baked a chocolate cake... and I can’t say now to her baked goods. So I had a serious slice with my last meal of the day. Of course I had my GlycoPhase before they meal and I started to get a serious pump just now when brushing my teeth! So tomorrow morning when I hit shoulders and arm i expect something crazy!

Yeah i prefer pre workout myself - I am also doing SNS glycerpump and love it pre

i have taken GMS pre long time ago .. i believe it was by CL back in the day and i liked it pre workout.
Yeah seems like pre is the way most people recommend! Maybe I’ll try a little bit of both and see which I like the best! Appreciate all the feedback!
 
sns8778

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I was thinking that maybe it could help shuttle the carbs and EAAs and also help with cell hydration and swelling when taken intra. The guys over at Elite Physique University Podcast mentioned something like that regarding taking Creatine intra. I’ve never used Creatine intra either, so maybe something I’ll try



I’ll give GlycerPump a look the next time I order from Powermyself. They seem to be the ones who are best at stocking your products.

But it’s probably not needed now when I take my GlycoPhase for me pre workout meal as well. There has to be diminished returns eventually, or else I’d probably get such a pump I’d explode haha.

Speaking of, I might do that tomorrow. Cuz when I came home tonight my fiancé had baked a chocolate cake... and I can’t say now to her baked goods. So I had a serious slice with my last meal of the day. Of course I had my GlycoPhase before they meal and I started to get a serious pump just now when brushing my teeth! So tomorrow morning when I hit shoulders and arm i expect something crazy!



Yeah seems like pre is the way most people recommend! Maybe I’ll try a little bit of both and see which I like the best! Appreciate all the feedback!
You definitely wouldn't need the GlycerPump capsules now because you're getting some in Super Swole &/or VasoForce XT anyway.

Powermyself usually keeps a decent selection and brings things in pretty quick. I wish we had more retailers in the UK/EU.

That's awesome to hear about the getting a pump brushing your teeth after chocolate cake. We need to turn that into an advertising sales pitch for the general public haha.
 
Resolve10

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You would be fine taking the GMS intra. As mentioned you are already getting some Glycerol via Super Swole/Vasforce pre-workout anyways.

I like getting some Glycerol during training, it seems to help with keeping me hydrated and keeps performance up during my sessions. Hydration can be a challenge for me with how hard/long sessions can get and how much I sweat and find it is beneficial in this scenario for me.
 
TheMrMuscle

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You definitely wouldn't need the GlycerPump capsules now because you're getting some in Super Swole &/or VasoForce XT anyway.

Powermyself usually keeps a decent selection and brings things in pretty quick. I wish we had more retailers in the UK/EU.

That's awesome to hear about the getting a pump brushing your teeth after chocolate cake. We need to turn that into an advertising sales pitch for the general public haha.
Now that Brexit actually is going thru i hope more retailers on the mainland will start carrying SNS/CEL so we can still get it here in Sweden. But there also is the fact that we have some ass backwards laws hit the last couple of years that makes it harder than it should. Agmatine for instance is a "novel food" here, which basically means its banned in the whole of the European Union. Some stores dont care and keep selling it of course.

Haha well it was an awesome chocolate cake!

You would be fine taking the GMS intra. As mentioned you are already getting some Glycerol via Super Swole/Vasforce pre-workout anyways.

I like getting some Glycerol during training, it seems to help with keeping me hydrated and keeps performance up during my sessions. Hydration can be a challenge for me with how hard/long sessions can get and how much I sweat and find it is beneficial in this scenario for me.
I tried it intra today (with Prolific and Vasoforce XT as my pre) and holy crap, the pump dude, the pump. I also felt great afterwards so i can see that the hydration aspect will be beneficial!
 
booneman77

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That's cool to hear how well it worked intra... I honestly haven't ever even considered it since I usually don't have hydration issues (more like I practically leak all the water I drink ha) and assumed the pumps would be better if taken pre... I think I have some laying around and might need to give that a whirl now! Thanks for guinea pigging that!
 
TheMrMuscle

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X-Factor Review

190703


Background
41 Years old
Lifted weights for 25 years
Tracked my food and training since 1999
Natural


Ara is one of the most beloved supplements on this site for solid natural gains. As a life time natty i had never tried it and was in the mood to try something new. I was about 1 month into a recomp and figured that with my strict adherence to diet and training adding this could help my recomp.

Basics
8 week run
6 caps on workout days (6 days a week)
Taken post warm up with 7g GMS and 2g l-carnitine
Recomping after a cut with the goal to add muscle without fat
Calories in a slight surplus
Caloric intake unchanged during run

Experience
I could not tell any difference from taking X-Factor and not taking X-Factor. I never got the crippling DOMS ive read about and I never got any joint pains. But I also never felt the extra pump the product supposedly gives, nor did I get any strength increase that I cant attribute to solid programming and diet. Those of you who have followed my log know how serious I take my training, food and rest.

Results
I log everything i do, everything so all small changes are all documented and will give a good picture of what been happening.
Now, every morning i step on my FitBit Aria scale which measures my weight and body fat thru bioelectrical impedance. THIS IS NOT AN ACCURATE WAY OF GETTING A BODY FAT READING! But hopefully it can be used to show changes.

190704


Weight: 80kg to 81,2kg
Body Fat: 8,9% to 9,2%
Lean Body Mass: 72,9kg to 73,7kg
Fat: 7,1kg to 7,4kg

So on the surface this seems like INCREDIBLE results. Holy ****, 0,8kg lean mass gains in 8 weeks. I love the numbers as well, but remember they are taken in a very basic way. When it comes to visual changes they are minimal. Im still lean and i feel great so I dont mind the extra weight!

These pictures are taken with 5 weeks between them. Taken at different bathrooms (lol) so angle is a bit off, but as you can see its mostly unchanged. Personally i believe that any muscle gain i potentially gained would have to be in my legs. I had 2 years with heel tendon and achilles inflammation so my leg training suffered during that time. But now im back to 100% so i can push a bit more weight there which can be a reason for the perceived muscle gain.

190705


Conclusion
From my experience and looking at the results, maybe X-Factor made my recomp a little bit better? Honestly I really cant tell. Ive been off Ara for 5 days now and my workouts feel the same, recovery the same, DOMS the same. I will be interested to see how i feel 2-4 weeks after the run. When you have been training for as long as i have, every GRAM of muscle gain is incredible and 0,8kg seems like a dream.

Future
I have more fun in the pipeline!
First i will do 2 weeks with unchanged calories. If the weight remains the same or drops, i will add 100-200 calories and run that for 2 weeks. THEN its time for a 12 week run of Anabolic Effect from CEL! Really looking forward to that and I will keep my log running for that as well.​
 
booneman77

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Great detail and review... while it looks like results were minimal, 0.8kg really is significant when you consider that it would be spread over many muscles, making that much more reasonable to not "look" all that dramatic.
 
TheMrMuscle

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Great detail and review... while it looks like results were minimal, 0.8kg really is significant when you consider that it would be spread over many muscles, making that much more reasonable to not "look" all that dramatic.
Yeah don’t get me wrong IF 0,8kg was correct I would be over the moon. That’s more than I expect to gain in a year at this stage. But I think it’s mostly glycogen and water hehe.
 
TheMrMuscle

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Weekly Rapport 03.February - 09.February
No change in body weight first week after x-factor, its going to be interesting if any changes happen next week.

190818


Diet:
Two days with a little bit extra food this week.
Wednesday my fiance had backed a chocolate cake and I NEVER say no when she bakes!
Saturday we had our monthly burger at Bastard Burgers and it was great.

190819


Activity
  • Monday - Rest day (RomWOD at home)
  • Tuesday - Chest, Back and RomWOD
  • Wednesday - Legs and RomWOD
  • Thursday - Shoulders, Triceps, Biceps and RomWOD
  • Friday - Core and RomWOD
  • Saturday - Chest, Back, Biceps, Triceps and RomWOD
  • Sunday - Core, Legs and RomWOD
No cardio as usual, i just do 2-4 ten minutes walks after meals each day.

190820



Recovery
Ok sleep this week, gotta try for more next week!

190821


Supplementation
  • GlycoPhase - Have been taking this daily this week. 2 before first meal of the day and 2 before last meal. Maybe noticing a bit more muscle fullness during the day.
Weekly Overview
Great week of workouts this week. Have been getting good pumps and strength feels good.
Ive been working hard on getting rid of a small innflamation/tendonitis in my forearm/biceps. Ive been massaging in come CBD Cream i had on hand twice a day. But really working on with with force for like 5 minutes a time. It seems to be working so hopefully it will let up this week.
 
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TheMrMuscle

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Workout 12.February 2020

Warm Up:

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

Legs:
Front Squat
Super Set With
Banded Monster Walks
3 minutes rest
60kg x 2 / 20 steps
61,5kg x 2 / 20 steps
63kg x 2 / 20 steps
65kg x 2 / 20 steps
66,5kg x 2 / 20 steps

Barbell Reverse Lunge

Super Set With
Single Leg Hip Extension - Front Foot Elevated
90 seconds rest
30kg x 6 / 6
31,5kg x 6 / 6
34kg x 6 / 6

3 Way DB Lunge

Super Set With
Hip Lift To Hamstring Curl
90 seconds rest
12kg x 3 / 6
12kg x 3 / 6
12kg x 3 / 6

Leg Press (5010 Tempo)
Giant Set With
Lying Hamstring Curls (5010 Tempo)
Giant Set With
Leg Extension (5010 Tempo)
90 seconds rest
110kg x 6 / 39kg x 6 / 68kg x 6
110kg x 6 / 39kg x 6 / 68kg x 6
110kg x 6 / 39kg x 6 / 68kg x 6

Standing Calf Raise
(5010 Tempo)
35kg x 6
45kg x 6
55kg x 6

Mobility:
25 minutes RomWOD

Leg workouts are going incredible well these days. Its such a blessing to be able to train without pain! Im being careful but I have no doubt that any muscle growth im getting now is because i can train legs a bit harder!

Got a new phone so had to try out the camera, maybe it ads 10 pounds like they say. But to me it looks like its all muscle :D

190887
 
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Very nice detailed final review ..interesting to see if you keep the strength gains from ara in 1-2 weeks down the road

i usually jump/bridge on another supplement last week and continue going.
 
TheMrMuscle

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Very nice detailed final review ..interesting to see if you keep the strength gains from ara in 1-2 weeks down the road

i usually jump/bridge on another supplement last week and continue going.
Yeah like I mentioned the strength gains were nothing I can’t attribute to solid programming and strict adherence to diet and sleep. So I don’t really see much happening there.

I didn’t want to jump straight into another supplement right away as my primary focus is to recomp as efficiently as possible. So I wanted to see if there was room for some more calories. So far it seems like I in fact will be adding another 100 calories from carbs next week. Then run that for 2 weeks and THEN it’s Anabolic Effect time!
 
TheMrMuscle

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Weekly Rapport 10.February - 16.February

Body Composition:

So this was 6 weeks in a row without any change in body weight. Time to add some calories!

191137


From this week on I will also take weekly body measurements every Sunday morning for even more accurate tracking.

Neck: 31 cm
Shoulders: 121 cm
Chest: 102 cm
Biceps: 38 cm
Forearm: 30 cm
Waist: 79 cm
Hips: 85 cm
Glutes: 93 cm
Thigh: 56 cm
Calf: 36 cm


Diet:
No extra food this week.

191138


Activity
  • Monday - Rest day (RomWOD at home)
  • Tuesday - Chest, Back and RomWOD
  • Wednesday - Legs and RomWOD
  • Thursday - Shoulders, Triceps, Biceps and RomWOD
  • Friday - Core and RomWOD
  • Saturday - Chest, Back, Biceps, Triceps and RomWOD
  • Sunday - Core, Legs and RomWOD
No cardio as usual, i just do 2-4 ten minutes walks after meals each day.

Had a few days where i spent a bunch of extra calories because i had a lot to do at work!

191139



Recovery
Week weak of sleep! Gotta up my game there.

191140


Supplementation
  • GlycoPhase - Week 2 of taking this daily. Dont really notice much from it, but i didnt expect to. I just want to make sure i do everything i can to push nutrients where i want them.
Weekly Overview
So now its been 2 weeks since i stopped X-Factor and nothing has changed with my strength, weight or body composition. So im leaning towards the fact that i didnt get much of anything from X-Factor. But I never expected much to be honest so its on par with my expectations haha. You could also say that X-Factor gave me permanent gains and thats why nothing has changed! I guess it depends on the perspective haha.

So this was week 6 without any change in body weight, which means I will be adding calories to this upcoming week. it wont be anything crazy, my plan is 100 calories from carbs. Ill make a more detailed post about it tomorrow!
 
GQdaLEGEND

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Off a supplement and keeping all the strength & weight .. id be happy with that lol

Glycophase or any GDA - Yea it would be hard to tell, i usually guage it by not being bloated and like to you said should be able to tell if food is being utilized properly

Or can dose it pre and you should be some improvements in workouts
 
TheMrMuscle

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Off a supplement and keeping all the strength & weight .. id be happy with that lol

Glycophase or any GDA - Yea it would be hard to tell, i usually guage it by not being bloated and like to you said should be able to tell if food is being utilized properly

Or can dose it pre and you should be some improvements in workouts
Yeah i see your point. But from where im standing the results i had during the X-Factor run didnt come from the supplement but from the work i myself put down. I didnt see anything that i dont usually see during 8 weeks of training with strict adherence to training, diet and sleep. So when nothing changes from "ON" and "OFF" to me it says that the effects i was looking for just wasnt there. But i love trying new stuff out so im having a blast either way!

I do take GlycoPhase in me pre workout meal (which also is my first meal of the day). So any pre workout benefits there is, Im getting for sure!
 
GQdaLEGEND

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Got cha i see what you mean

i love Xfactor/Xgels .. but yeah its not for some pple .. but those who react well to it, i know swear by the stuff.
 
TheMrMuscle

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Workout 18.February 2020

Warm Up:

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

Incline Bench Press MAX test
3 minutes rest
40kg x 8
48kg x 5
56kg x 3
65kg x 2
74kg x 2
78kg x 1
82,5kg x 1
85kg x 1 - MAX

Pull Up - Neutral Grip
Super Set With
Dumbbell Bench Press
90 seconds rest
15kg x 3 / 34kg x 5
15kg x 3 / 34kg x 4
20kg x 2 / 34kg x 4
20kg x 2 / 34kg x 4

Incline Dumbbell Bench Press (30X0 Tempo)
Super Set With
Wide Grip Lat Pulldown (30X0 Tempo)
90 seconds rest
28kg x 6 / 38,5kg x 6
28kg x 6 / 38,5kg x 6
28kg x 6 / 38,5kg x 6

Dips (3010 Tempo)
Giant Set With
Chest Supported Row (3010 Tempo)
Giant Set With
Incline Rotating Fly (3010 Tempo)
Giant Set With
Face Pulls
90 seconds rest
15kg x 6 / 40kg x 6 / 9kg x 6 / 24,5kg x 6
15kg x 6 / 40kg x 6 / 9kg x 6 / 24,5kg x 6
15kg x 6 / 40kg x 6 / 9kg x 6 / 24,5kg x 6

Mobility:
25 minutes RomWOD


So this week is max week for Incline Bench Press, Front Squat and Overhead Press.

Like ive mentioned for a while now my pressing strength seems to have taken a hit when i dieted down. So today on the Incline Bench i hit 85kg which is 2kgs under my personal best. But the lift was pretty clean as you can see, and if i had a spotter i probably would have tried for 88kgs. But no matter, now i have something to work towards!
 

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