Progress & Goals
LEAN BODY MASS
My Workout Philosophy View My Full Workout Program
Low carb depletion workouts
During my low carb dieting phases I workout to maximize the diet.
Carb load ends Sunday (maybe some ultimate frisbee Sunday night with the church to help umpstart the system)
Monday/Tuesday- I get two workouts in and get a full body workout. Typically upper body one day and lower the other. I mix up which day is which depending on how I feel and the time I have. Today is Monday and I did upper body. I do numerous sets with moderate reps in order to berst deplete the glycogen stores.
Superset DB Bench and wide grip puldowns - 10x10 with 60 second breaks
Superset weighted "Seated Dips" and cable BB curls- 10x6 with 60 second breaks
Superset Lateral DB raises (lifted all the way to top) with DB shrugs- 3 sets, 15 and 30 reps.
On Saturday I will do a full body workout-
Superset (SS)- Chest & Back 2x 8-12
SS- Bi & Tri 2 x 8-12
SS- Calf & Shoulder 2 x 30
Repeat above workout with different workouts
Then SS Hams and Quads 3-4 sets...
My Nutrition Program View My Full Nutrition Program
Cyclical Low Carb Dieting
I'm chaing this again...
It seems that, as with all things, you've got to roll with the punches and make changes as you go. Long story short, I am doing low carb through the week and then carb loading on the weekends. I am trying to hit my depletion workoats right after I finish my carb load in order to maximize the days I am running in/near ketosis. This plan has worked well for me in the past. Diet consists of meat, veggies, and supplements. Carb ups are with clean sources of carbs. They might not all be nutritional, but I keep it to glocose based sugars (a little bit of dextrose right after my pre carb load workout) and starchy carbs. The weekends are not for ice cream and cookies. I also keep my fat intake relatively low during my carb up. Which means no pizza and grilled cheese sandwiches. I eat mostly bagels, rice, and noodles for the carb up. And a lot of skim milk. The milk helps as a good protein intake.
PM me if you want any more details.
My Supplement Program View My Full Supplement Program
**Maximize results by fine tuning supplement needs**
I've always been a fan of having a diverse array of supplements for the different needs that our body has. Typically the only limiting factor on my supplement regime is the $$$ that they cost. For right now I decided that I needed to give my 100% attention to proper supplementation because I am trying to TRANSOFRM my body. I wasn't going for small gains, I wanted TRANSFORMING GAINS. Gain like that take a lot of attention to not only diet and training, but proper supplements. Here is a list of what I am currently taking on any given training day in the order that I take it-
MusclePharm- Shred Matrix- 3 caps in morning and 3 before lunch
Pre Workout - MusclePharm Assault- 1/2-1 scoop
Muscle Pharm Hybrid NO- 4 Caps
Creatine- Controlled Labs GreenMag- 3/4 scoop
During Workoutp- Controlled Labs Purple Wraath
Post Workout- Various whey proteins- 50g scoop
Sometime between meals- MusclePharm MuscleGel Shot- 1 shot
Before Bed- Muscle Pharm Armor-V, CLA, BulletProof, and Glutamine (I sleep like a baby...)
Optimum Casein Protein and some generic fish oil caps.
Every now and then I'll sip on an amino acid drink during the morning. Hope to get some MP Recon soon to work into the hours I am not eating in order to stay anabolic. I've really loved the flavor of the MP assault. I plan on swtiching things up when my controlled labs supplements finally run out. In case you didn't know, the MusclePharm stuff I stack is all from theLive Shredded Stack with the addition of the Bulletproof, CLA, Glutamine, and Hybrid NO. I got those in addition. The bulletproof tastes amazing and really does give a good night sleep. It also has glutamine in it, but I wanted just a bit extra so I got the glutamine in addition. The CLA is the perfect add for my low carb diet plan. It is important to get those healthy fats in. I take 3 before bed.
That's all for now. PM me if you have questions.
My Motivation Program View My Full Motivation Program
It is important to have people around you that will support you. Doing things alone is always tough. I've got freinds from church praying for me, a wife who is an exercise enthusiest, and a lot of students who look up to me. All of the above are inportant. Don't try going at this alone.