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Progress & Goals
164.7 Lbs.
LEAN BODY MASS
14.3 Lbs.
BODY FAT
PROGRESS HISTORY
Programs
My Workout Philosophy View My Full Workout Program
Undulating Periodization, Linear OR Undulating Progression
I think the best method of weight training is undulating periodization with the emphasis of the program on ones own particular goals. The method and frequency of progression will vary based on the level of advancement of the trainee.
Simple sample template of a 3 day Linear Progression Undulating Periodization. Can be used for bulking or cutting, most likely optimal for people have been training on proper programs and diets for 1-2 years. Intermediate, in other words :)
Ramp up to a heavy set of 5 on first 3 exercises for workouts A, B, and C. 3-6 sets of 4-15 reps on the rest, as well as burnout sets towards the end.
Workout A - Monday
Bench Press
Squat
Row
Incline DB Press
Cable Flyes
Lateral Raises
Workout B - Wednesday
Incline Bench
Deadlift
Leg Press
Lat Pull Downs
Machine Rows
Cable Lat Pulls
Rear Delt Flyes
Workout C - Friday
Squat
Bench Press
Row
Leg Extensions
Calf Raises
Workout D - Saturday
BB Bicep Curls
Tricep Pushdowns
Incline DB Curls
Skull Crushers
Cable Curls and Overhead Tricep Extensions superset
My Nutrition Program View My Full Nutrition Program
I follow an 80-90% clean version of "If It Fits Your Macros"
I try to eat 80-90% clean most of the time and just aim to hit a certain number of macro nutrients. When dieting for a show I get more aggressive and try eat only foods that I think will have a positive impact on my physique. I also try to cut out anything that would cause acid reflux, as I am quite prone to it. This, unfortunatly, includes a lot of delicious seasoning's.
My macro goals for gaining muscle are about 35-40% protein, 35-40% carbs, and 20-30% fats.
For losing bodyfat I simply make sure to get 1-1.5g of protein per lb of body weight and lower fats and carbs as needed to make progress. Fats I never let get below 50-60g or 0.25g - 0.3g per lb of bodyweight.
Sources I like includes pretty much anything under the sun as long as I can make it fit my macro goals, but 80-90% of the time I am eating healthy things like oats, brown rice, sweet potatoes, almonds, peanuts, avocadoes, eggs, chicken, lean beef, and protein powder.
My Supplement Program View My Full Supplement Program
Supplements I Take
Email I sent to a friend on supplements I thoght he should try:
supplements I take for gaining muscle:
1. Whey Protein
Whey protein is great because it makes for an easy tasty way to get extra protein in your diet, which is good for cutting fat and building muscle.
favorite brand is Whey Tech Pro 24 by BodyTech, simply because it is the best price I have found at a local store.
2. Creatine Monohydrate
There is a ton of research and studies done on creatine that show it will increase muscle size and strength. So I make sure to take it after every workout. You can take it anytime though, as long as you are consistently taking in about 5 grams per day, you will reap all the benefits. Do not bother with any of the expensive alkalized creatines or creatines that have been altered. These are mostly marketing gimmicks to get you to pay more for the creatine. A simple cheap creatine monohydrate is the best and most proven creatine product on the market.
pretty much any brand will do, but I think Dynamatize has the best price.
3. Beta Alanine
Research also demonstrates the efficacy of Beta-Alanine at increasing strength performance as well as sprinting performance when taken shortly before the exercise. For this reason I take 4 grams of it right before I work out. 4 grams is on the higher side of dosages, so you might want to start at 2g and work up. I would not bother with more than 6g, after 6g you are sure to be completely saturated with it, and more would just be a waste.
brand: Supplement Direct
4. Caffeine Pills
Caffeine also has studies to show it can increase strength performance and even boost testosterone when taken before a workout. So I take 200-400mg right before lifting to help improve energy, focus, and strength. I recommend being very cautious with the dosing on this, especially if you dont drink much caffeinated products. Caffeine pills are more concentrated and can produce much more of an effect than most typical caffeinated beverages. If you drink a lot of coffee or energy drinks already, you probably won't notice as much, but I would still exercise caution. Also, you will probably not be able to sleep after taking this supplement so try to work out early enough to allow it to wear off by the time you want to go to bed.
Brand: Supplement Direct Bulk powder, or even better, caffeine pills from wal-mart.
ALL the supplements I take:
Whey Protein
Caffeine
Creatine
Beta Alanine
BCAAs - provide some of the benefits of protein quickly, and with almost no extra carbs/fats/calories.
Fish Oil - helps with fatburning and overall health.
Multi Vitamin - to make sure I get everything I need
Vitamin C - lowers cortisol
Vitamin D - boosts test, and also I had a deficiency, which a lot of people do.
Zinc - boosts test
Thinking about trying citrulline malate as well, heard good things about it.
My Motivation Program View My Full Motivation Program
People & Winning
I get motivation from a strong competitive drive and will to succeed. I also get it from the support I get from others to achieve my goals! I really appreciate all the messages, comments, and questions I get because they motivate me to keep training hard! I also really love seeing somone that I work with apply my training methods and get the results they want! That is very rewarding and incredibly motivating!
Kratistos updated his weight from 181 Lbs. to 179 Lbs., a 2 Lb. loss in 18 days.
May 19, 2013 | Like
Kratistos measured his waist at 30 in., no change in 121 days.
May 8, 2013 | Like
Kratistos updated his weight from 183 Lbs. to 182 Lbs., a 1 Lb. loss in 7 days.
Apr 16, 2013 | Like
Visitor Comments
Kratistos is now friends with Ledhion, trifind and 1 other.