This is my first supplement log, so be gentle. This first post will contain a lot of background, so it'll be kind of long. I'm starting this log at 191 pounds and around 14% bodyfat. When I got the supps I was around 193 pounds. As my weight jumps quite a bit depending on carb intake, it'll be most useful to compare weekly or even monthly changes.
I started my transformation in August of 2011, weighing in at 311 pounds. The first 40 or so pounds came off with ease, all I did was maintain a caloric deficit and I was losing 3-4 pounds a week. Once I discovered training and BBing in general the weight-loss slowed, but I knew I was preserving my LBM, and as a bonus, I've gotten much stronger. Almost a year and a half later, I have lost 120 pounds, upped all of my biggest lifts such that I'm no longer a noob, and have started to see significant vascularity and definition. Right now I'm sitting somewhere between 13-14.5% bodyfat and can clearly see my top four abs unflexed, my biceps vein runs from my wrist to my shoulder unpumped, and I can see new veins in my calves and one sick one running from my knees up my vastus medialis. However, I still have at least another 10 pounds to go before I get to my goal of 10% before beginning a slow bulk. As losing the last ten pounds is the hardest part of the process, I need all of the help I can get. That's where Caltrim 1000 and L-Carnitine Plus come in.
Cliffs - L-Carnitine Plus
L-Carnitine Plus is taken every day, preferably with meals. The L-Carnitine is designed to improve fatty acid metabolism. Green Coffee Bean extract is a newer supplement that has taken the fitness industry by storm. As it's newer, there are fewer studies on its efficacy, but evidence suggests that the primary active compound (cholinergic acid) may have effects on glucose metabolism. As I do IF, I will be taking this supplement daily with my two meals.
Cliffs - Caltrim 1000
Caltrim 1000 is a bit more interesting. I actually received the TSN supps a few days ago, but didn't start the log until today as I was a bit unsure about how to go about taking this one. Caltrim has three main compounds: Neopuntia and Innoslim, which are proprietary compounds, and white kidney bean extract. The Neopuntia is designed to bind to fat making it unavailable for metabolism. The Innoslim affects lipayse, an enzyme necessary to metabolize fat. In other words, the Neopuntia makes some fat indigestible, and the Innoslim causes the body to be less efficient at metabolizing whatever fat is not bound by the Neopuntia. Innoslim also affects the absorption of glucose in the small intestine, which means that even fewer eaten calories will contribute to a person's daily intake. Finally, white kidney bean extract affects amylase, the enzyme necessary to break starches down into simple sugars for metabolism. All of these ingredients combine to make the body less efficient at absorbing fat and carbohydrates, hopefully making some of the calories eaten unavailable for use by the body.
To keep it simple, if you subscribe to the notion of calories in vs. calories out (and you should, it's basic physics), Caltrim 1000 reduces the calories in portion of the equation without requiring a reduction in food intake. The idea is (and I'm making these numbers up), if I eat a meal containing 1000 calories and take Caltrim as directed, perhaps only 750 of those calories will be digested, the rest going directly into the toilet bowl.
As the supplement is designed for larger "cheat" type meals, and I do IF, I don't want to affect my main post workout meals. As such, I will be taking this supplement as directed (2 tablets before eating, 2 after) on my 3 cardio only days at dinner.
My Nutrition and Workout Plan
As I've foreshadowed above, I practice intermittent fasting. For those who have been living under a rock, this means I take in all of my calories in a 4-8 hour eating window. Other than that, I get typical BBing macros. Some days I eat more keto-like, others I eat balanced, and still others I follow something like carb backloading (eating carbs only at night). All of this is done merely out of convenience. I will be posting my macro breakdown for the day during each post. I aim for between 1800 and 2200 cals on non-lifting days, and 2K-2600 on lifting days.
For workouts, I generally do an Upper/Lower split, lifting on Sat, Mon, and Wed. On Sun, Tues, and Thurs I do cardio of some kind, generally a mix of HIIT and LISS. I keep track of my workouts, but I don't set my program in stone. Instead, I follow a "movement paradigm." This will be more apparent right now:
Heavy = 3 sets of 4-8, Light = 2 sets of 8-12 (up to 15 for abs)
Heavy Quad Dominant (generally squats)
Heavy Ham Dominant (generally sumo deadlifts for now... sometimes singles, doubles and triples)
Heavy Abs (dragon flags or BB incline crunchs)
Lighter Quad Dominant
Lighter Ham Dominant
Lighter Abs (Captains chair, crunch variations)
Heavy Push (alternate between vertical and horizontal each workout)
Heavy Pull (again... one workout pullups will be heavy, the next rows)