"Preparation": The Perfect Pre-workout Cocktail. Log.

[GhostfaceKillah]

Finally. After a long wait, I was finally able to customize my own pre-workout cocktail thanks to BSL. I have long been a proponent of pre-workout supplementation, stemming from my need to lift first thing in the morning (6 am) during the school year. Over time, I have tried numerous products and combinations, carefully noting what I respond well to and should continue to use. Combining the likes of of Vendetta, ICE, WPI, dextrose, sucrose, taurine, SAN V-12, Swole V.2, Kreataine Ultra, creatine monohydrate, GO, Nitrojet, MAN Body Octane, and Syntrax Nitrous docked precious minutes from my and my roommmate's sleep and cost my a pretty penny in spilled powder.

No more.

I have taken, within financial limits, the substances that I seem to respond best toward and generated what I hope to be the ultimate pre-workout cocktail. "Preparation." I should note that I built this product based on my personal history with the ingredients; to a certain degree, I believe that the ultimate cocktail is based largely ont he individual. What works best for me may not work best for someone else.

"Preparation" Ingredients

• d-gluconic-Hydroxy Methyl Butyrate: 20%
• TriCreatine + dgHMB Complex: 20%
• L Arginine HCL: 15%
• Beta Alanine: 15%
• L Taurine: 15%
• Choline Bitartrate: 5%
• Betaine: 5%
• FLAVOR: Red Citrus Storm: 5%

I plan to consume 20 grams pre-workout, providing 4/4/3/3/3/1/1/1 grams of each ingredient, respectively. If you break down the TriCreatine + dgHMB to its parts (75% creatine monohydrate, 25% dgHMB), the total dgHMB jumps to 5 grams per serving, while 3 grams of creatine monohydrate per serving is also provided. I really enjoyed Nitrojet, experiencing recovery and endurance that I had yet to feel on any other product. For this reason, I chose to shoot for a good dose of HMB in my cocktail.

Why I chose TriCreatine + dgHMB Complex rather than simply adding another 5% to the dgHMB and 15% to creatine monohydrate is beyond me. It would have cost me around the same, give or take a few cents. With regards to creatine monohydate, I respond moderately well to low doses (strength, endurance), but at typical doses of 5+ grams/day I begin to hold a lot more water and have diminished returns.

L-Arginine HCL is my cheap man's "pump" ingredient. With all the HMB and Beta Alanine, I had to cut corners somewhere. I thought that Syntrax Nitrous was a reasonable product (though it was being stacked with other products when I first used it), but I have yet to try straight arginine.

Beta Alanine has me excited. I loved MAN Nutrition's Body Octane, which has both Citrulline Malate and BA. Having read many reviews on strictly CM products compared to Body Octane, and having used Body Octane myself, I believe that most of the anaerobic benefits I experienced (vascularity, strength, endurance, recovery) and sexual perks can be attributed to the Beta Alanine. I added a solid amount. Don't get me wrong, I feel that Citrulline Malate is awesome and has its place, but it isn't here.

L-Taurine is great for many reasons: cheap, cell volumization, cheap, insulinogenic, and cheap. I may or may not add a few more grams/day depending on what I find laying around.

Choline Bititrate is one of the pillars of GO and I feel that it gives me a good energy and focus boost sans the jitters. Betaine is another cost cutter and doesn't require high doses. What the hell, toss some in.

[GhostfaceKillah]

Listed below is my typical weekday diet. It is nearly identical to my diet during the schoolyear. Times may change a little depending on my work schedule, but for all intents and purposes this is still a good model. I do not keep a food log/count calories; rather, I use the mirror and the scale as means of monitoring and adjusting my caloric intake and carb/protein/fats split.

530 am - preworkout
20 grams Preparation
2 scoops ICE
10 grams Dextrose
10 grams Sucrose

6 am - during workout
4 scoops ICE

7 am - post workout
2 scoops Dymatize Elite Whey
40 grams dextrose

9 am - morning meal
1 cup cooked oats flavored with cinnamon+1/2 scoop whey
1 tbsp natural peanut butter
1 can tuna, drained and washed with water
1 Diet Pepsi

12 pm - lunchtime
Large salad with chicken or ham/turkey/egg + carrots, green peppers
1 whole wheat bagel
1.5 scoops whey

230 pm - midday meal
1 can tuna
1/2 cup oatmeal flavored with 1/2 scoop whey + 1/2 banana, or
1 cup oatmeal flavored with 1/2 scoop whey

530 pm - dinnertime
2 skinless chicken breasts or 1 chicken breast + broiled catfish
1 cup broccoli, cooked
1/2 cup carrots or green beans
3/4 cup brown rice topped with vegetarian chili
12 oz. skim milk

9 pm - bedtime meal
12 oz skim milk
1.5 scoops milk protein isolate
2 tbsp natual peanut butter

I also consume 1.25-1.5 gallons of water per day. If I happen to wake up in the middle of the night between 1 and 2 am, I usually consume an additional scoop of whey.

[GhostfaceKillah]

My workout schedule for the cycle. On nearly all lifts, especially compound lifts, I aim for 6-9 reps, typically with the negative 1.5 to 2 times as long as the positive portion of the exercise. I do not necessarily do all of the exercises listed or for the number of sets listed. This is more of a "general" sheet and once I get in the gym I tinker with it to add a little variety. I may go one less set on something or drop an exercise entirely if I am really feeling like going at 110% intensity with less volume.

<IMG SRC="http://filebox.vt.edu/users/rimcclur/Summer%20lifting%20schedule.JPG">

[RBEliminator]

Originally posted by GhostfaceKillah
Listed below is my typical weekday diet. It is nearly identical to my diet during the schoolyear. Times may change a little depending on my work schedule, but for all intents and purposes this is still a good model. I do not keep a food log/count calories; rather, I use the mirror and the scale as means of monitoring and adjusting my caloric intake and carb/protein/fats split.

530 am - preworkout
20 grams Preparation
2 scoops ICE
10 grams Dextrose
10 grams Sucrose

6 am - during workout
4 scoops ICE

7 am - post workout
2 scoops Dymatize Elite Whey
40 grams dextrose

9 am - morning meal
1 cup cooked oats flavored with cinnamon+1/2 scoop whey
1 tbsp natural peanut butter
1 can tuna, drained and washed with water
1 Diet Pepsi

12 pm - lunchtime
Large salad with chicken or ham/turkey/egg + carrots, green peppers
1 whole wheat bagel
1.5 scoops whey

230 pm - midday meal
1 can tuna
1/2 cup oatmeal flavored with 1/2 scoop whey + 1/2 banana, or
1 cup oatmeal flavored with 1/2 scoop whey

530 pm - dinnertime
2 skinless chicken breasts or 1 chicken breast + broiled catfish
1 cup broccoli, cooked
1/2 cup carrots or green beans
3/4 cup brown rice topped with vegetarian chili
12 oz. skim milk

9 pm - bedtime meal
12 oz skim milk
1.5 scoops milk protein isolate
2 tbsp natual peanut butter

I also consume 1.25-1.5 gallons of water per day. If I happen to wake up in the middle of the night between 1 and 2 am, I usually consume an additional scoop of whey.

Diet full of carbs and protein but where's your fats? Curious as too why you've neglected this essential nutrient? Thanl You RB.

[GhostfaceKillah]

Originally posted by RBEliminator
Diet full of carbs and protein but where's your fats? Curious as too why you've neglected this essential nutrient? Thanl You RB.

Note the natural peanut butter. I also take 6 grams of fish oil (caps) year round, which I failed to list. Recently I grabbed some flax oil that was on sale and have been dosing it at 1 tbsp/day. I agree that my diet is still very low in fat, but the fats that I do consume are quality.

[RBEliminator]

I see the 6 grams on EPA and DHA. Picked up from Berardi... and the TB of flax, ok. What brand and type of fish oil caps do you use? Now your diet looks a lot better. RB. I have subsribed too your review and am curious how this blend of creatine, HMB and aminos, etc. will prove out too be. I hope it works good for ya since I estimated the price at BSL and I can say for a college student you must have a decent paying job. Thank You RB.

[GhostfaceKillah]

Originally posted by RBEliminator
I see the 6 grams on EPA and DHA. Picked up from Berardi... and the TB of flax, ok. What brand and type of fish oil caps do you use? Now your diet looks a lot better. RB. I have subsribed too your review and am curious how this blend of creatine, HMB and aminos, etc. will prove out too be. I hope it works good for ya since I estimated the price at BSL and I can say for a college student you must have a decent paying job. Thank You RB.

Optimum fish oil caps. During the schoolyear I work as a tutor, during the summer I work at a vet clinic, and lots of scholarship money helps. I'm also the stingiest man alive outside of buying food and supplements.

[heavy hitter 2]

damn bro. you've been doing some serious research. sounds like youv'e got this all planned out and i'm really interested to see you're results. good luck

[GhostfaceKillah]

According to UPS tracking, my product should arrive on Thursday. Until then, I will answer questions, upload pictures (sometime early next week), and provide baseline lifts.

I will state now that the internet at my friend's house is the most unreliable piece of **** ever. For every minute I am online, I spend a good 2 minutes shaking and unplugging/plugging in the cable modem to get a connection. I usually have enough patience to get it working for most of the day, but in the event that I lose my temper and smash the box, it could be 24 hours between updates.

I hope to make this my most comprehensive log yet.

[Mademan118]

exactly how much is this going to cost, cause i want to try it myself but i dont know what to mix.

[GhostfaceKillah]

Originally posted by Mademan118
exactly how much is this going to cost, cause i want to try it myself but i dont know what to mix.

The price varies largely based on the ingredients and percentages that you choose. My cocktail ran me $75.66 and should last me around 45 days at 20 grams/day.

[pu12en12g]

Originally posted by GhostfaceKillah
L-Taurine is great for many reasons: cheap, cell volumization, cheap, insulinogenic, and cheap. I may or may not add a few more grams/day depending on what I find laying around.

:lol: LMFAO ! !

1. No ribose huh ? Have you tried it and non-responder ?

2. I love Taurine preworkout as well, but check this out FYI:

http://www.anabolicminds.com/forum/s...ad.php?t=15388

By the way, awesome thread ! !

[GhostfaceKillah]

Originally posted by pu12en12g
:lol: LMFAO ! !

1. No ribose huh ? Have you tried it and non-responder ?

2. I love Taurine preworkout as well, but check this out FYI:

http://www.anabolicminds.com/forum/s...ad.php?t=15388

By the way, awesome thread ! !

Yes, I read that when the article came out on BB.com. I found it interesting, but as I am not cutting nor am I using 20 grams/day, I am not too worried.

[GhostfaceKillah]

I was fortunate enough to get in touch with Joey Rodriguez, CEO of MAN Nutrition, who said the following about my choice and dose of ingredients:

"In regards to your preworkout supplement it is ok. I must warn you that 3 grams of Beta Alanine is almost too much to take at one time. You are going to be itching your ass off. I would recommend taking it with fiber to some how prevent the parathesia (tingling sensation) from the product. You are right that Beta Alanine is contributing to anaerobic effects, but histidine and Citrulline Malate is helping with this. And all of the compounds in BodyOctane are helping with vascularity. CM increases plasma Arginine and NO. LCLT increases capillary blood flow. BA and Histidine increase NOS activity. All these compounds compliment each other very well."

I wish LCLT had been available for custom mixing; it would have been a nice addition. I may choose to split the dose into 3 scoops pre-workout, 1 scoop post workout (15 grams/5 grams) if I start itching like a crackhead mid-workout. I plan to incorporate a few sessions of cardio weekly and will compare my experience with cardio during my Body Octane cycle.

[ShaneG85]

Originally posted by GhostfaceKillah
Listed below is my typical weekday diet. It is nearly identical to my diet during the schoolyear. Times may change a little depending on my work schedule, but for all intents and purposes this is still a good model. I do not keep a food log/count calories; rather, I use the mirror and the scale as means of monitoring and adjusting my caloric intake and carb/protein/fats split.

530 am - preworkout
20 grams Preparation
2 scoops ICE
10 grams Dextrose
10 grams Sucrose

6 am - during workout
4 scoops ICE

7 am - post workout
2 scoops Dymatize Elite Whey
40 grams dextrose

9 am - morning meal
1 cup cooked oats flavored with cinnamon+1/2 scoop whey
1 tbsp natural peanut butter
1 can tuna, drained and washed with water
1 Diet Pepsi

12 pm - lunchtime
Large salad with chicken or ham/turkey/egg + carrots, green peppers
1 whole wheat bagel
1.5 scoops whey

230 pm - midday meal
1 can tuna
1/2 cup oatmeal flavored with 1/2 scoop whey + 1/2 banana, or
1 cup oatmeal flavored with 1/2 scoop whey

530 pm - dinnertime
2 skinless chicken breasts or 1 chicken breast + broiled catfish
1 cup broccoli, cooked
1/2 cup carrots or green beans
3/4 cup brown rice topped with vegetarian chili
12 oz. skim milk

9 pm - bedtime meal
12 oz skim milk
1.5 scoops milk protein isolate
2 tbsp natual peanut butter

I also consume 1.25-1.5 gallons of water per day. If I happen to wake up in the middle of the night between 1 and 2 am, I usually consume an additional scoop of whey.

Diet looks really good except for the fact that your next meal after your post-workout meal is two hours away. I would change this to 30 minutes if possible.

Shane

[GhostfaceKillah]

Originally posted by ShaneG85
Diet looks really good except for the fact that your next meal after your post-workout meal is two hours away. I would change this to 30 minutes if possible.

Shane

The meal times were designed around my class schedule. Since I have more flexibility now, being the summer, I do try to eat my post-workout meal earlier. Generally, I am unable to get it in within 30 minutes of my shake due to my gym location and the fact that I like to run short errands right after I leave the gym. I still get a good meal in around 60 minutes later though. Thanks for catching that, and good luck with the Body Octane - it is awesome stuff.

[krustster]

Just wondering, why did you choose to divide your carbs pre-workout between dextrose and sucrose? What's the point of the sucrose?

[GhostfaceKillah]

Originally posted by krustster
Just wondering, why did you choose to divide your carbs pre-workout between dextrose and sucrose? What's the point of the sucrose?

From Zeppelin's Vendetta write-up:

"A strategic mixture of carbohydrates will help improve the metabolic response both during and after exercise. Adding small amounts of fructose bound to glucose, as in the form of sucrose, will do the trick. Care needs to be taken though because large amounts of fructose will swing the results in the negative direction. Impaired fructose absorption has appeared at levels above 20-50 grams causing upset stomachs [16]. Co-consumption of fructose with glucose raises the level needed at which stomach distress appears, partly do to an increased rate of absorption [21]. The somewhat delayed metabolic response to the oligosaccharide, sucrose has a glycemic index of about 60, helps to prolong the metabolic process slightly, but not enough to cause problems. In a blend with additional glucose (dextrose), optimal results can be had."

"VendettaTM contains a strategic mixture of carbohydrates. One half of the carbohydrate energy blend is sucrose and the remaining half is dextrose. This equates to only 25% of the total ultimately being free fructose. So for one serving, only 7.5 grams will ultimately be fructose. Sucrose also happens to be a powerful osmolyte. At these lower concentrations, sucrose actually helps maintain adequate rates of enzymatic reactions. One enzyme in particular, creatine-kinase, is protected from guanidine denaturation. This will ultimately lead to improved performance and enhanced recovery capabilities, but VendettaTM goes much further. "

[motiv8er]

I admire your stack, I too am having the same type of 908 G's of love delivered to my door. I liked the aerobic effect of Body Octane, and NJ did me worlds of good. I am coming off a M 1,4 - M 5-aa cycle and have had trouble doing cardio at high intensity due to the aerobic killing nature of what androgens do to me. The idea of the HMB and Kre-Alkalyn will be LBM reatiners ( I might be smoking dope, but perhaps I'll even gain!!) The rest is to help with my summer aerobic capacity. Here's my list.


Products
------------------------------------------------------
1 x Super Potency Vitamin & Mineral (100 Capsules) = $13.99
1 x Customized Specialty Mixes (2lb (908g)) = $94.39
Ipriflavone 0%
FLAVOR: Red Citrus Storm 5%
FLAVOR: Fruit Punch 0%
D/L Phenylalanine 0%
Sucrose 0%
Piracetam 0%
L Tyrosine 0%
Malic Acid 0%
Essential Amino Acids 0%
Glucuronolactone 0%
ImmunoGro 0%
Dextrose 0%
Maltodextrin 0%
TriCreatine + dgHMB Complex 0%
L Taurine 0%
N Acetyl Cysteine 0%
Kre Alkalyn 5%
L Arginine HCL 0%
L Glutamine 0%
Inositol 0%
Inositol Hexaphosphate 0%
d-gluconic-Hydroxy Methyl Butyra 25%
Creatine Monohydrate 0%
Citric Acid 0%
Choline Bitartrate 0%
BCAA 20%
Betaine 5%
Beta Alanine 15%
B Vitamin Complex 0%
Arginine Malate 25%
AlphaKeto Glutaric Acid 0%
Acetyl L Carnitine 0%

I've got a kilo of Choline B, Taurine, look out for the runs. But it is still cheap runs. The BCAA is my version of Ice, along with the appropiate sugars.

GFK- With your permission, let me know if I can post some comments on how it goes with my stack.

Thanks and good luck.
M

[GhostfaceKillah]

Originally posted by motiv8er

GFK- With your permission, let me know if I can post some comments on how it goes with my stack.

Thanks and good luck.
M

Sure man, definitely. Your stack looks great, but as Zeppelin told me, beware: it will taste like total garbage. You may want to add cranberry juice, crystal light, or malic acid to mask the assault on your tastebuds.

[GhostfaceKillah]

My powder arrived today around 7 pm. I gave it the usual test - 1 gram of powder straight to the mouth. Wow, this stuff is ass. Chemical bitterness with a hint of citrus punch. I tossed 3 scoops in 16 oz of water and it was still pretty brutal. After adding 4 oz. of cranberry juice the taste was far more bearable. Maybe a 6 out of 10.

Tomorrow is back. I'll post lifts and impressions mid to late morning.

[GhostfaceKillah]

3 scoops (75% of the dose I intend to use pre-workout) only yielded mild itchiness. I believe that I will be able to use all 4 scoops pre-workout with no problem.

[GhostfaceKillah]

I had my first workout using Preparation today. Granted, last night got a little wild (last chance to hang out with some good friends), but I still got up and manned up on some weights.

My pre-workout shake actually tasted reasonably good. According to my jug, 1 scoop is 7 grams, so I will be using 3 scoops (21 grams) rather than the 4 that I originally stated. Itchy skin was noticeable but did not detract from my workout.

Back

• Bent Over Row: 175x10 175x8 reverse, 155x10 155x10 overhand
• Hammer Row*: 35,75,35x12, 35,80,35x11, 35,80,35x9
• Lat Pulldown**: 150x10, 150x10, 150x9
• Weighted Chins: 10x8, 10x8, 10x6
• Dumbell Shrugs: 90x15, 90x12, 90x11
• Cardio: 12 minutes HIIT on elliptical

*This machine has 3 places to load: overload front, center load, and overload back. I spread the weight out as listed above.
**Of all the machines I have ever used, it seems that the weight on lat pulldown varies most depending on the model. At my gym at school, I use 20 lbs more no problem. On another model at my current gym, I use 10 lbs less. This bothers me.

Good pump, excellent recovery between sets. Despite running on very little sleep, I felt very energized right up through the end of cardio.

[GhostfaceKillah]

I worked 2-9 last night, 8-4 today at the vet clinic. Somewhere in there I tweeked my lower back and it has been hurting me off and on. Regardless, I decided to go hit chest tonight (much later than I usually lift and after being on my feet for 8 straight hours). I will update with my workout results in 2 hours or so.

[GhostfaceKillah]

Despite feeling exhausted on the way home from work, my workout was excellent. Placebo effect + amped music + angry thoughts + 2.5 cc IDS Spirosome = insant recipe for a productive day in the gym.

Chest

• Flat Dumbell Bench: 90x8, 85x10, 85x7
• Incline Dumbell Bench: 80x9, 80x7, 80x7
• Decline Barbell Bench: 165x8, 165x7
• Machine (Nautilus) Flyes: 130x12, 130x10, 130x8
• Cardio: 12 minutes HIIT on elliptical

I was about to go back into the gym after cardio to hit forearms since tomorrow is an off day, but I had a little too much water and the only bathroom I know of was on the ground floor. I'll do forearms either at home or after legs on Monday. I also realized, looking at my book, that I was scheduled to hit chest tomorrow rather than today and today was supposed to be a rest day. Whoops.

As for Preparation, I am very impressed. My recovery is insane, I feel an added sense of focus and wellbeing (must be the choline bitartate), I am experiencing great pumps, and cardio is easier than normal. The future is looking good!

[GhostfaceKillah]

I just noticed that I have not yet posted my weight:

6-05-04 @ 620 pm: 164.4 lbs

Despite my addition of cardio several times/week, I will be eating ~ 400-600 calories/day above maintenance in typical clean bulk fashion.

[GhostfaceKillah]

In a slight deviation from my schedule, I hit legs today. I will update this post with workout stats and impressions after I return from work around 7.

This stuff is amazing.

Update:
I have had some things on my mind recently, so I decided to take my mind off it the best way possible - legs day. Despite my addition of cardio last week and coming off 3 straight shifts of working, I had the most explosive legs day I have ever had. Ever. My set of 20 rep squats jumped 5 pounds easily after I barely jumped 5 pounds last week. I then proceeded to add 3 and 2 reps, respectively, to my other sets of squats. I took it a little easy on the SLDLs to make sure that my lower back did not sustain any further injury. For the pure torture of it, I tossed in a set of 20 at the end there. No straps, so my forearms gave out right after rep 20. It was intense. 10 pound jumps in leg extensions and hamstring curls rounded out the day.

I am still carrying a great chest pump from yesterday, but I have much, much less soreness than usual. I noticed during lifting today that, although I didn't feel like my recovery between sets was improving (I was still breathing like an asthmatic between squat sets), my overall endurance is up. I wasn't falling all over the gym halfway through my workout as I usually do on legs day. My calf pump was pretty freaky, my focus was great, and the strength gains came out of nowhere.

<u>Legs</u>

• Squats: 195x20, 215x10, 215x9
• SLDLs: 205x12, 205x10, 205x9, 155x20
• Hamstring curl: 150x12, 160x10; 120x10, 120x10 prone
• Leg extension: 160x12, 165x10 drop 110x10 drop 70x10
• Standing calves: 150x20, 150x20, 150x15, 40x10 unilateral

[sawastea]

What is your current music playlist???

[GhostfaceKillah]

Originally posted by sawastea
What is your current music playlist???

It's pretty much the same as before, with a few additions: Lloyd Banks - Warriors (Remix) [Ft. Em, Nate Dogg], T.I. - Nu Nu [Ft. Killer Mike], Jadakiss - Kiss of Death, Jay-Z - What They Gonna Do Pt. II, Royce Da 5'9 - I Promise, The Clipse - Grindin. My problem lately is that I have been on a huge R&B kick. Women will mess you up man, it's no joke. It takes quite a bit of caffeine and ephedra these days to transform me from Romantic Rick to Beast Mode Rick.

[MYNAMEIZGREG]

Have you seen any body composition changes thus far?