so yesterday was my second carb up. i figured i would do the normal anabolic minds routine and try to update my progress along the way.
how its all going down.
starting weight (2 weeks ago): 206-208
starting bf:~13-14%
maintenance cals: ~3000-3200
low cal days: 1600-1800 cals
30 hour carb up: 1400 grams of carbs
schedule.
tues-thurs: low cal, depletion workouts on tues and wed, and fasted morning cardio thurs morning
friday: hypertrophy workout in the morning around 9am, followed by carb up til saturday afternoon. pre workout meal is scoop of whey isolate and a banana.
sun-mon: maintenance cals, power workout sunday, and cardio sometime on monday
supps:
primaforce yohimbine - pre workout or pre fasted cardio
NP TEAGCG - 3 caps per day (not used on carb up days)
NP Coleus - 3 caps per day (not used on carb up days)
Centrum Multi - 1 with breakfast
XTEND - 4-6 scoops during power workout
**new** creatine monohydrate caps - 5 grams post workout friday, and 15 grams spreadout over saturday taken with meals. and another 5 grams preworkout on sunday.
**new** i will be adding drive into the mix in a couple weeks. ill give more details when i figure out how i wanna dose it and stuff.
goals: get down as low in bf as i can until im tired of the diet. however, i will be following lyles advice in the book and take a couple weeks off after 8 weeks of the diet.
things to note: current state of my shoulder does not allow for benching, shoulder pressing, and various other exercises.
for chest i do low cable flyes, and one arm cable presses (starting position is just under my chest with arm at my side, ending position is straight ahead, similar to motion of close grip bench, but palm is facing inward. takes pressure off the joint, and allows for good stimulation of my front delt and chest.)
for shoulders i have been sticking to side raises, upright rows, chest exercises mentioned above, as well as face pulls via rope attachment.
and here are week 2 progress pictures:
questions, comments, concerns, all are so very very welcome.
how its all going down.
starting weight (2 weeks ago): 206-208
starting bf:~13-14%
maintenance cals: ~3000-3200
low cal days: 1600-1800 cals
30 hour carb up: 1400 grams of carbs
schedule.
tues-thurs: low cal, depletion workouts on tues and wed, and fasted morning cardio thurs morning
friday: hypertrophy workout in the morning around 9am, followed by carb up til saturday afternoon. pre workout meal is scoop of whey isolate and a banana.
sun-mon: maintenance cals, power workout sunday, and cardio sometime on monday
supps:
primaforce yohimbine - pre workout or pre fasted cardio
NP TEAGCG - 3 caps per day (not used on carb up days)
NP Coleus - 3 caps per day (not used on carb up days)
Centrum Multi - 1 with breakfast
XTEND - 4-6 scoops during power workout
**new** creatine monohydrate caps - 5 grams post workout friday, and 15 grams spreadout over saturday taken with meals. and another 5 grams preworkout on sunday.
**new** i will be adding drive into the mix in a couple weeks. ill give more details when i figure out how i wanna dose it and stuff.
goals: get down as low in bf as i can until im tired of the diet. however, i will be following lyles advice in the book and take a couple weeks off after 8 weeks of the diet.
things to note: current state of my shoulder does not allow for benching, shoulder pressing, and various other exercises.
for chest i do low cable flyes, and one arm cable presses (starting position is just under my chest with arm at my side, ending position is straight ahead, similar to motion of close grip bench, but palm is facing inward. takes pressure off the joint, and allows for good stimulation of my front delt and chest.)
for shoulders i have been sticking to side raises, upright rows, chest exercises mentioned above, as well as face pulls via rope attachment.
and here are week 2 progress pictures:
questions, comments, concerns, all are so very very welcome.