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going away on training, prob. will not be updating for 2 months.
May 26, 2012 6:25am- 1
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Background
I have worked out since high school off and on. Joined the military and let myself go, drinking, partying. I decided to put my health first, and to surpass how I looked in high school.
Everything I do in the gym is for me. I can be selfish. The more I see my body transform, the more motivated I become. It is allowing me to push my body further than I could have imagined ,I am excited for what is to come.
noslime's Progress & Goals
noslime's Program
My Workout Program View My Full Workout Program
Right now I am adapting my program from things I learned on Kris Gethins 12 week trainer and other BB.com resources.
I now measure each of my programs in 12 week increments.
Makes it easier to moniter my results, and is a good time frame for setting goals.
Weeks 1-4
**Cardio everyday 15mins at med intensity HR 125ish
Back and Bi & Cardio
Chest and Tri & Cardio
Legs & Cadio
Shoulders Calves and Abs & Cardio
On Non Training days..... you guessed it Cardio. It is not just your regular eliptacal training or treadmill. I like to switch it up , CrossFit, HIIT, Hills ( which I hate ) even just heading out and playing with the dogs.
My training split varries 3 on 2 off, 2 on 1 off even 3 on 1 off.
I vary up the order of muscle groups worked each week.
Example : If I work bi Back and Bi on mon one week doesnt mean Im going to be doing in monday next week as well. My training doesnt stop for the weekend. I carry this through all 4 week cycles.
Weeks 5-8
** cardio everyday 15mins HR 125ish
Opposing Muscles
Chest and Back
Bi and Tri
Legs
Shoulders, Calves and Abs ( Sometimes I give shoulders their own day )
I will include Supersets or Triple Drop sets.
Weeks 9-12
** Cardio everyday 20mins HR 125ish
I tool around with Kris Gethins DTP.
I do not favour High reps Low weight or Low Reps High weight but employ them at different times. I believe they compliment one another and one should not be favored over the other. You wilkl know which your muscles react to better over time.
***Form is very important to me. I will not sacrifice form in order to push more weight. Form comes first weight increases will follow.
Please keep in mind Im fairly new to the game but I believe my reasoning and research behind this is fairly sound. Please feel free to provide feedback. I am very willing to learn from whatever knowledge your willing to pass.
My Nutrition Program View My Full Nutrition Program
My Supplement Program View My Full Supplement Program
First kick at supplementation for gaining lean mass.
Training Days
Pre Workout
1 hour prior to my workout:
2 Scoops Cyto gainer w/ 2 scoops of ConCrete Creatine Hcl & 2 scoops of glutamine.
30 Mins prior to my workout 1x serving on No Explode NT
During (INTRA) Workout
1 serving of aminocore BCAA's
and regular old water!
Post Workout
Within 15 - 30 mins of completing my workout:
4 scoops of Cyto gainer w/ 2 scoops of ConCrete Creatine Hcl & 2 scoops of glutamine
Before Bed
1 scoop of Optimum nutrition Casein and 2 scoops of Glutamine
Non Training Days
Drop the No Explode NT
2 x scoops of Cyto gainer evenly distributed 3 times throughout the day with 2 scoops of glutamine in each.
1 x scoop of Concrete in the morn and in the afternoon
Maybe some BCAA's in your water if your bored of water!
Casein before bed ( Anti Catabolic )
I have regular Whey Isolate I use for cooking!
Please feel free to provide feed back! Thank you.
My Motivation Program View My Full Motivation Program
About noslime
iRyley
Inspires, because we started with the same body type. hoping to reach the same level of success.
Latest Forum Posts
Latest BodyBlog Entries
Cycling off of supplements
Posted in Supplements : Feb 23, 2012 6:41pmToday I am cycling off of N.o. Explode NT. I started at 1/2 servings and am now at 1 full serving pre-workout with the same results. It is apparent that I am building up a tolerance. BSN recommends cycling off after 12 weeks anyways, and Week 11 of Kris Gethins trainer he is cycling off of his supplements as well.
I am going to continue taking my multi, protein and glutamine but I am going to cycle off of BCAA's when my container is finished this week.
I am going to cycle off the aforementioned supplements for around 3 weeks at which time I am going to cycle bac
...Future plans
Posted in Nutrition : Feb 23, 2012 6:42pm
As I near the end of my 12 week transformation I have begun planning for the future. I am planning what I am going to do for my next training plan, what supplements I’m going to use and how I’m going to tweak my nutrition.
I have decided that in the 3 weeks after completion of Kris Gethins trainer that I am going to it all over again. I am going to tweak the plan and only do 3 cardio sessions a week, while maintaining the same intensity HR 125 - 135 Bpms. The workouts will stay the same with an added emphasis on mastering the movements. My goal with decreasing
...Hunger
Posted in Nutrition : Feb 09, 2012 7:21amVisitor Comments
noslime