Catching some ZZZ's and REM Sleep with I-Force LiGHts Out

[coolaidml]

http://www.iforcenutrition.com/lightsout.asp

First off a huge thanks to puzo for the opportunity to log this product. I'm really looking forward to giving this product a test drive as I have been having some rough sleeps of late and could really use some assistance in this area.


A little about me: I am 25 years old and have been working out since I was 18. The first few years of training were not very productive as I had no real clue as to what I was doing. Over the years I have gained lots of experience however from trial and error and I have also spent tons of my free time doing my own research and studying different workouts plans, exercises, nutrition & supplementation. I would say that the last 2-3 years have been the most productive for me and I'm finally starting to see the results that I'm looking for.

I am starting this log at 175lbs and am doing a clean bulk for the next few months. I will be eating roughly 3200 calories on workout days and 2800 on Rest days. I get roughly 250 grams of protein daily, 100 grams of fat and the remaining calories from carbs. I try to eat as clean as possible to reach those calorie goals but will occasionally sneak things such as pizza in as long as it fits my daily macros.


Goals for this log: My main goal for this log will be to put on some lean muscle while keeping fat gains to a minimum. I am also really looking for this to help give me a better nights rest as my sleep has not been ideal of late. I am going to bed usually around 11-11:30 but end up waking up lots throughout the night. Hopefully I will notice more of a deep REM sleep.

First workout will be up tomorrow!

[pwicks83]

I will be checking in bro

[80benrichards]

subbed! Interesting looking product, I'm anxious to hear your thoughts

[emergency]

In and subbd

[qstick99]

In on this!

[coolaidml]

Unfortunately I was not able to get a workout in as planned yesterday

I was up in Vancouver for a business meeting on Friday and was supposed to fly back home early Saturday morning. So when we are on the plane and already up in the air we get told there is a 50% chance we won't be able to land in Kelowna due to thick fog on the runway. Well let's just say that was the case so our plane took us back to Vancouver after being about 10ft off the runway before pulling up again... I luckily got put on to the next plane which ended being delayed however due to the same fog until around 3PM. So anyways I got home late afternoon and it was too late to get to the gym as it would have been closed then

Anyways I will be going again tomorrow...


I do however have an update on LiGHts Out after taking it for the last few days now. I have been taking 1 Capsule before going to bed but honestly can not say I've noticed a deeper sleep yet or any noticeable effects. I will continue taking 1 Cap for a few more days and if I don't notice anything will increase to 2 caps which the bottle says can be done.

[emergency]

cant wait to check out the update

[80benrichards]

let us know how those 2 caps feel!

[Marshall28]

In for update.

[emergency]

all this talk about sleep makes me want to take a nap

[PuZo]

Unfortunately I was not able to get a workout in as planned yesterday

I was up in Vancouver for a business meeting on Friday and was supposed to fly back home early Saturday morning. So when we are on the plane and already up in the air we get told there is a 50% chance we won't be able to land in Kelowna due to thick fog on the runway. Well let's just say that was the case so our plane took us back to Vancouver after being about 10ft off the runway before pulling up again... I luckily got put on to the next plane which ended being delayed however due to the same fog until around 3PM. So anyways I got home late afternoon and it was too late to get to the gym as it would have been closed then

Anyways I will be going again tomorrow...


I do however have an update on LiGHts Out after taking it for the last few days now. I have been taking 1 Capsule before going to bed but honestly can not say I've noticed a deeper sleep yet or any noticeable effects. I will continue taking 1 Cap for a few more days and if I don't notice anything will increase to 2 caps which the bottle says can be done.

If 1 doesn't work, 2 definitely will! Keep us updated.

[qstick99]

Looking forward to updates and glad all eventually worked out w the flights

[SoftballNerd]

[PuZo]

Nice hair

[coolaidml]

cant wait to check out the update

Update on the way right now!

let us know how those 2 caps feel!

Haven't had to go to 2 caps

In for update.

Thanks for dropping in!

all this talk about sleep makes me want to take a nap

Nothing like a little siesta during the day

If 1 doesn't work, 2 definitely will! Keep us updated.

1 is certainly working now...

Looking forward to updates and glad all eventually worked out w the flights

Thanks bro!

I am barely staying awake while writing this actually lol as I'm pretty tired tonight for some reason.. However I feel bad for the delay in updates so I'll force myself to stay awake for abit here.

Nice hair

Looks like a storm cloud rolling in..

[coolaidml]

Log Workout # 1
Monday Jan 4/2013

Morning Weigh-In: 175

Caloric Breakdown:

Total: 3186

Fat: 103.4

Carbs: 357.9

Protein: 251.8

Motivation Of The Day:

Psalm 37:4 Delight yourself in the LORD; And He will give you the desires of your heart.

LIFT Day


On all exercises I do 2-3 Warm Up Sets at roughly 25-50% of working weight before proceeding with the actual weight.

Also the numbers beside each exercise is my goal that I'm aiming for and the numbers underneath are what I actually did.

Started with 6 minutes of light warm-up on cross trainer


1. Sumo Deadlifts 3X 6,6,AMRAP

230lbs: 6,6,11

2. Tricep Dips Weighted 4X 4-6

15lbs: 4 x 6

3. Lying Leg Curl Machine 4X 4-6

105lbs: 4 x 6


4. Seated Olympic Tricep Bar Behind Head Ext 4X 4-6

52.5lbs: 5,5,4,4


5. Seated 1 Leg Machine Ext 4X 4-6

115lbs: 4 x 6

6. Standing Cable Side Ab Ext 3X 8-10

100lbs: 4 x 6


Finished the workout with some stretching and 5 minutes medium paced cardio on cross trainer.

---------------------------------------------------------------

Workout/Supplement Thoughts:

Felt very good today in the gym! Strength was there and also my endurance was great! I used 1 scoop of Max Intense today also and the pumps were amazing...

I have really noticed more muscle fullness and vascularity the past few days also. I'm not sure if that is an effect of the LiGHts Out or not or if it's simply my body finally putting on the some size that I'm just starting to realize the last few days. I have been getting comments actually at the gym and other places as to how I look bigger and more filled out of late.. Very encouraging!

In regards to the sleep I have stayed with 1 cap and got a very good nights sleep Sunday night. So i'm gonna stick with 1 for now as it finally seems to be kicking in now.

Question Of The Day?

Do you find that working out puts a wrench into your personal life?

I will admit that it used to cause some issues with family & friends as I would put my workouts above pretty much everything else and was just so focused on never missing a workout or meal. Over the past few months I've really toned that down though and have realized that relationships and family are much more important than if I get a meal in at the time i'd like or have to miss the occasional workout. I can honestly say that my overall happiness has now increased and my progress in the gym actually improved The extra rest day here and there seems to be beneficial actually.



Tuesdays workout will be posting tomorrow morning as I'm practically falling asleep at the computer desk. Good night all!

[XCriticalBenchX]

Wow man, if one continues to work for you.. this is going to be cheap to run in the future!

Mike

[PuZo]

Log Workout # 1
Monday Jan 4/2013

Morning Weigh-In: 175

Caloric Breakdown:

Total: 3186

Fat: 103.4

Carbs: 357.9

Protein: 251.8

Motivation Of The Day:

Psalm 37:4 Delight yourself in the LORD; And He will give you the desires of your heart.

LIFT Day


On all exercises I do 2-3 Warm Up Sets at roughly 25-50% of working weight before proceeding with the actual weight.

Also the numbers beside each exercise is my goal that I'm aiming for and the numbers underneath are what I actually did.

Started with 6 minutes of light warm-up on cross trainer


1. Sumo Deadlifts 3X 6,6,AMRAP

230lbs: 6,6,11

2. Tricep Dips Weighted 4X 4-6

15lbs: 4 x 6

3. Lying Leg Curl Machine 4X 4-6

105lbs: 4 x 6


4. Seated Olympic Tricep Bar Behind Head Ext 4X 4-6

52.5lbs: 5,5,4,4


5. Seated 1 Leg Machine Ext 4X 4-6

115lbs: 4 x 6

6. Standing Cable Side Ab Ext 3X 8-10

100lbs: 4 x 6


Finished the workout with some stretching and 5 minutes medium paced cardio on cross trainer.

---------------------------------------------------------------

Workout/Supplement Thoughts:

Felt very good today in the gym! Strength was there and also my endurance was great! I used 1 scoop of Max Intense today also and the pumps were amazing...

I have really noticed more muscle fullness and vascularity the past few days also. I'm not sure if that is an effect of the LiGHts Out or not or if it's simply my body finally putting on the some size that I'm just starting to realize the last few days. I have been getting comments actually at the gym and other places as to how I look bigger and more filled out of late.. Very encouraging!

In regards to the sleep I have stayed with 1 cap and got a very good nights sleep Sunday night. So i'm gonna stick with 1 for now as it finally seems to be kicking in now.

Question Of The Day?

Do you find that working out puts a wrench into your personal life?

I will admit that it used to cause some issues with family & friends as I would put my workouts above pretty much everything else and was just so focused on never missing a workout or meal. Over the past few months I've really toned that down though and have realized that relationships and family are much more important than if I get a meal in at the time i'd like or have to miss the occasional workout. I can honestly say that my overall happiness has now increased and my progress in the gym actually improved The extra rest day here and there seems to be beneficial actually.



Tuesdays workout will be posting tomorrow morning as I'm practically falling asleep at the computer desk. Good night all!

Awesome that 1 is doing the job for you! Seems like proper sleep can effect soo many aspects of your daily life.

[emergency]

lately I have been putting everything else in front of my training been a crazy last couple weeks. cant wait to be able to put my training first again.

[Pverona]

I absolutely love LIGHTS OUT! I feel so rested and ever since Ive been taking lights out I've never had to miss a workout again since it helps with my recovery. I definitely cant go one day without this!

[coolaidml]

Wow man, if one continues to work for you.. this is going to be cheap to run in the future!

Mike

Very true

Awesome that 1 is doing the job for you! Seems like proper sleep can effect soo many aspects of your daily life.

Absolutely. Sleep is where the real muscle is actually built... It is certainly a reason why some people make little to no progress as there body never has time to recover properly.

lately I have been putting everything else in front of my training been a crazy last couple weeks. cant wait to be able to put my training first again.

Everyone goes through those times but you'll be back in the swing of things soon enough i'm sure!

I absolutely love LIGHTS OUT! I feel so rested and ever since Ive been taking lights out I've never had to miss a workout again since it helps with my recovery. I definitely cant go one day without this!

Good stuff! I'm excited to see what the remainder of the bottle brings for sure.

[coolaidml]

Log Workout # 2
Tuesday Feb 5 12/2012

Morning Weigh-In: 175.4

Caloric Breakdown:

Total: 3236

Fat: 113.2

Carbs: 336.9

Protein: 259.3

Motivation Of The Day:
What the mind can conceive and believe, it can achieve.
-- Napoleon Hill


Press Day


On all exercises I do 2-3 Warm Up Sets at roughly 25-50% of working weight before proceeding with the actual weight.

Also the numbers beside each exercise is my goal that I'm aiming for and the numbers underneath are what I actually did.

Started with 6 minutes of light warm-up on cross trainer


1. Inc BB Bench Press 3X AMRAP,3,3

145lbs: 10,3,3

2. Seated Arnold DB Presses 4X 8-10
*Per Arm

*35lbs: 10,8,8,8

3. Standing Smith Machine Calf Raises 4X 8-10

170lbs: 10,10,10,10

4. Standing 1 Arm DB Hammer Curls 3X 8-10

27.5lbs: 10,10,9


5. Standing Cable Crossovers Flys 4X 8-10
*Per Arm

60lbs: 10,10,9,6

6. V-Handle Seated Rows 4X 8-10

145lbs: 4x10


6. Db Shrugs 4X AMRAP with 5 Second Holds at top of the movement
*Per Arm


55lbs: 8,8,4,5

Finished the workout with some stretching.

---------------------------------------------------------------

Workout/Supplement Thoughts:

Once again very impressed with todays workout as my strength is pretty much right back where it was a few weeks ago before I went on vacation. I continue to notice that I am much more vascular throughout the day and certainly while working out.

On my DB Shrugs I was abit disappointed as my wrists were like jelly at the end and the weights were slipping out of my hand...

In regards to sleep I was out almost immediatlely after I went to bed. Woke up very tired and groggy as if I had come out of a deep sleep (a good thing) After a few minutes that went away and I felt good to go.

1 Cap continues to do the trick!

Question Of The Day?

What area of your training do you feel needs the most improvement?

For me it would have to be rest time. I really want to get my rest time down to around 1 minute between sets. I often get caught up in the resting and focusing on my next set so much that I realize it ends up being like 2 minutes most of the time...

[coolaidml]

Log Update:
Wednesday Feb 6/2012

Morning Weigh-In: 175.4

Caloric Breakdown:

Total: 3011

Fat: 100.6

Carbs: 402.6

Protein: 214.2

Daily Thoughts:Today was a rest day for me after doing back to back workouts on Monday/Tuesday. I ended up eating more carbs than I had originally wanted today as I had a bunch of people over for a bible study and one of them brought a Salmon Casserole along. I hadn't had dinner at the time so I had some to be polite. It was very good actually! Anyways I guessed at roughly how many calories I had eaten and was only about 200 calories over what I was aiming for. I am trying to get 3200 on workout days and 2800 on rest days... Oh well no biggie.

Rest was once again great as I was out almost immediately after lying down. Woke up refreshed and ready to go...

[pwicks83]

Workouts and log are looking solid bro. Love the Beast shirt in the avi.

[SoftballNerd]

Log Update:
Wednesday Feb 6/2012

Morning Weigh-In: 175.4

Caloric Breakdown:

Total: 3011

Fat: 100.6

Carbs: 402.6

Protein: 214.2

Daily Thoughts:Today was a rest day for me after doing back to back workouts on Monday/Tuesday. I ended up eating more carbs than I had originally wanted today as I had a bunch of people over for a bible study and one of them brought a Salmon Casserole along. I hadn't had dinner at the time so I had some to be polite. It was very good actually! Anyways I guessed at roughly how many calories I had eaten and was only about 200 calories over what I was aiming for. I am trying to get 3200 on workout days and 2800 on rest days... Oh well no biggie.

Rest was once again great as I was out almost immediately after lying down. Woke up refreshed and ready to go...

Thats great...getting a good nights sleep is the way to go

Workouts and log are looking solid bro. Love the Beast shirt in the avi.

I dont have one

[XCriticalBenchX]

Lots of carbs you got going on there bro.. I wish I could eat that much but i'd be a fat mess!!!

Mike

[coolaidml]

I dont have one

Here's your chance

http://forum.bodybuilding.com/showth...hp?t=151715853

[emergency]

nice work today coolaid

[qstick99]

Looks like that one cap dose has kicked in nicely bro! A good night sleep is a hard thing to beat, I'm looking forward to more of those eventually!

[coolaidml]

Workouts and log are looking solid bro. Love the Beast shirt in the avi.

Thanks bro! I love my Beast shirts also.. I think they are arguably the coolest in my gym

nice work today coolaid

Thanks.

Looks like that one cap dose has kicked in nicely bro! A good night sleep is a hard thing to beat, I'm looking forward to more of those eventually!

Ya one cap continues to deliver for me... Sleep is so underrated these days but in the end is one of the most important things you can do for health, recovery and muscle growth.