Goal:
Bulking muscle and cutting fat... AT THE SAME TIME. Sounds odd, but had some good success with this in my BB.com Platinum series log, and I want to try and keep that going and build off it. Cycling your body composition from bulk to cut repeat is monotonously stupid anyway.
Supplement plan:
- Free Test and HGHUp by AppNut
- Creapure Creatine
- BCAAs
- Multivitamins
- Whey
Diet plan:
- Intermittent fasting
- Each day will contain 2.5k cals of consumed food with another 500 in shakes on training days (essentially eating at maintenance)
Workout plan:
- 3 FASTED full bodies per week at mod-high intensity (M - heavy 5x5, W - light, long contraction work, F - 5x5 moderate explosion lifts)
- Bike to and from gym when temperature of weather's permitting
Before:
^ Good lord that's an embarrassing pic. A relaxed pic after a week off and Thanksgiving bulk are recipe for failure... Lookin deflated AND skinny fat at the same time.
Anyway, time to see what we can do!
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11-26-2012, 08:28 PM #1
- Join Date: Apr 2009
- Location: Orange Park, Florida, United States
- Posts: 4,762
- Rep Power: 92061
AppNut Stack - Free Test and HGH Up
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11-26-2012, 08:34 PM #2
- Join Date: Apr 2009
- Location: Orange Park, Florida, United States
- Posts: 4,762
- Rep Power: 92061
Monday - Day 1:
Morning:
3 pills of HGH Up
2 pills of Free Test
Workout (all workouts are fasted!):
(Easing myself back into a taxing routine with some lighter numbers for the week)
Squats 5x5 (225)
Deads 5x5 (225)
OH Press 5x5 (115)
Chins 5x5 (BW +45lbs)
Tri pushdowns 3x10
Straight bar curls 3x10
Chest flies 3x10
Donkey Calf Raises 3x10
One set of 51 declined situps
*Amino Recovery during workout
Lunch:
Healthy pizza
Late afternoon:
2 pills of HGH Up
2 pills of Free Test
Snack:
Syntha 6 Isolate Strawberry Milkshake protein shake with simply smart milk... delicious.
Dinner:
1/2 lb of lean steak marinated in worcestershire (or wtf it is) sauce, potatoes and onions, and mixed vegetables
Snack 2:
100 cal bag of kettle corn
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11-26-2012, 08:43 PM #3
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11-26-2012, 08:45 PM #4
Aww yah in for sexy time! Get that poison out, Reverend.
I usuallly do 4 caps FT first thing in the morning, and 5 caps HGH UP about 15 mins before bed. But you're free to play around, obviously. If you're up for it, try the HGH UP dose that way for a couple days or a week. Sleep is deep and restful.
Remember what Rickyman says... "Winter is when we get some Z's.."
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11-26-2012, 09:58 PM #5
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11-27-2012, 04:10 AM #6
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11-27-2012, 05:39 AM #7
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11-27-2012, 06:26 AM #8
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11-27-2012, 08:14 AM #9
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11-27-2012, 09:15 AM #10
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11-27-2012, 09:27 AM #11
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11-27-2012, 11:08 AM #12
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11-27-2012, 11:46 AM #13
- Join Date: Apr 2009
- Location: Orange Park, Florida, United States
- Posts: 4,762
- Rep Power: 92061
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11-27-2012, 11:49 AM #14
- Join Date: Apr 2009
- Location: Orange Park, Florida, United States
- Posts: 4,762
- Rep Power: 92061
Tuesday - Day 2:
Morning:
3 pills of HGH Up
2 pills of Free Test
Afternoon:
2 pills of HGH Up
2 pills of Free Test
Lunch:
1/2 lb lean steak cut into strips and marinated in teriyaki, pan seared and eaten over 2 servings brown rice, with onions, corn, carrots and peas.
Snack:
100 cal bag of kettle corn
Dinner:
8-10 oz of buffalo chicken breast
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11-27-2012, 01:07 PM #15
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11-27-2012, 01:23 PM #16
- Join Date: Apr 2009
- Location: Orange Park, Florida, United States
- Posts: 4,762
- Rep Power: 92061
No, no, a bunch more than that. I havent decided on dinner sides yet. Today will be a little over 2500 cals.
IF in a nutshell is rearranging (reducing) your cal consumption windows. Instead of eating throughout the day, you fast for 16 (or so) hours and eat in a window of 8 (or so). It works great for me for two reasons:
1. Instead of having several smaller meals at 600 cals or so, I have two well over 1000. Makes me feel like I'm cheating, increases my satiety, and is a lot easier to properly plan and prepare 2 meals than 5 or 6.
2. Fasted periods have beneficial effects on your insulin levels.
Also, I've become pretty big on fasted workouts now through it, as well.
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11-27-2012, 01:25 PM #17
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11-27-2012, 04:50 PM #18
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11-28-2012, 05:51 AM #19
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11-28-2012, 07:48 AM #20
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11-28-2012, 07:50 AM #21
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11-28-2012, 08:10 AM #22
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11-28-2012, 08:39 AM #23
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11-28-2012, 11:00 AM #24
- Join Date: Apr 2009
- Location: Orange Park, Florida, United States
- Posts: 4,762
- Rep Power: 92061
Wednesday - Day 3:
Morning:
4 pills of Free Test
Workout (all workouts are fasted!):
(Wednesday's workout is a full body, LIGHT, focused rep and long contraction time workout. Originally intended as a mid-week "deload" type day, but ended up being much more physically taxing than I had expected)
Incline BB Bench 3x10
Bent Over Rows 3x10
BB Lunges 3x10
Good Mornings 3x10
Hanging Leg Raises 3x10
Shrugs 3x10
Ez bar tri extensions 3x10
Chest flies 3x10
Calf Raises 3x10
Preacher curls 3x10
*Amino Recovery during workout
Lunch:
Healthy pizza (heavy with extra toppings to inflate cals)
Snack:
Syntha 6 Isolate Strawberry Milkshake protein shake with simply smart milk... delicious.
Dinner:
Garlic sirloin steak from Applebees (only 500 calories, so I'll be having another small meal after it, undecided yet)
Snack 2:
2 100 cal bags of white cheddar popcorn
Pre sleep:
5 pills of HGHUp
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11-28-2012, 12:27 PM #25
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11-28-2012, 12:52 PM #26
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11-29-2012, 05:32 AM #27
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11-29-2012, 05:35 AM #28
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11-29-2012, 07:56 AM #29
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11-29-2012, 09:38 AM #30
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