Getting Shredded with AI Sports Nutrition!

[Incubusfan18]

Intro:

First of all I want to thank AI Sports Nutrition for the 50% White Friday deal. No other supplement companies, especially the mainstream ones, would offer such a deal. They really show that they actually give a sh*t about the customer.

Anyways, I haven't logged in awhile and I starting cutting yesterday so I figured I log to stay organized with my cut. I ordered the big tub of Lemon RecoverPro and a tub of Pink Lemonade Maniac! as well as a shirt, gym bag, and shaker. I think these supplements will help me with the cut both mentally and physically. I'm hoping the RecoverPro with its high dose of leucine will help me recover and hold onto as much muscle as possible. As for the Maniac!, I'm hoping to get good pumps despite having lower carbs and have enough energy to push through training five days a week in a caloric deficit.

Background

I've been training for about a year and half, I started working out late spring 2010 and I've been working out five days a week since. I bulked until last spring, cut for about 5 weeks (end of cut is shown in my avi), and bulked up until now. Above all, I really enjoy training especially in a high stress environment (electrical engineering major) because it allows me to get away from everything for an hour a day and just think about lifting. My goal is to achieve a lean, muscular, aesthetic physique along the lines of Rob Riches.

Stats

19 years old
5'8"
165lbs

Training

Monday: Chest/Bis
Tuesday: Legs/calves
Wednesday: Shoulders/Tris
Thursday: Back/Traps
Friday: Arms
Saturday: Off
Sunday: Off

Nutrition

2040 Calories
230g Protein, 155g Carbs, 55g Fat (estimates...will try to follow this roughly)

Other Supplements

Gaspari Myofusion
NOW Adam
Controlled Labs Orange Oximega Fish Oil

Nice and simple.

LET'S GO!

[Incubusfan18]

Arms

Decline Straight Bar Skullcrushers: 55x10, 65x8, 65x8, 65x7
CGBP: 135x8, 135x8, 135x8
Cable Extension (from high pulley): 60x10, 80x10, 90x8, 90x8
Alt. DB Curls: 40x7, 40x6, 40x6, 35x8
Straight Bar Spider Curls (off an incline bench): 55x8, 55x8, 55x8
EZ Bar Cable 21's: 60x21, 70x21, 60x21

Notes: not the greatest pump but good session, can't wait for Maniac and RecoverPro!

[Incubusfan18]

Today is just an off day, studying for my last final tomorrow and then I'll be back home on Tuesday.

[zackmorris]

Nice! Good start brother.

Rob Riches is my goal physique as well man.

[CROWLER]

WHOA! Just saw this thanks to Zackmorris!

On it.

Thank you for the mad props Cubs Fan!

[mmafighterskiba]

Awesome start to the log man! Ill be along for the ride

[Incubusfan18]

Nice! Good start brother.

Rob Riches is my goal physique as well man.

WHOA! Just saw this thanks to Zackmorris!

On it.

Thank you for the mad props Cubs Fan!

Awesome start to the log man! Ill be along for the ride

Thanks for the support, I'm stoked to log these products as I'm dropping bodyfat!

Motivation Video of the Day:


I go to Union College (Schenectady, NY) so I'm on a trimester system and the term is now coming to an end. I just finished my last exam, and I'm now off to hit chest and bis before the gym closes!

[JohnSmeton]

hey looks good.

Its great you have a role model (Rob riches) as an example to what you want to look like. It really helps you be clear and specific about your physique goal.

mixing maniac and recoverpro with cold water is where its at

[lexagon]

sub'd. Great start so far!

You're right .. AI by far has the best CS out there!

[BulkyPinoy61]

NICE start man

Im in onthis

[Incubusfan18]

sub'd. Great start so far!

You're right .. AI by far has the best CS out there!

NICE start man

Im in onthis

Thanks again!

[Incubusfan18]

Just an awful session today. My final was at 8:30 this morning so I only got about two hours of sleep, got out of the exam at about 11:30, pounded a protein shake, and napped until 3ish and then went to the gym. The lack of sleep and complete lack of carbs really affected me...185 felt heavy as f*ck. I'm not gonna even bother to post the workout, have to kill it tomorrow on legs.

[StxNas]

We've all had workouts like that before. Get some rest, refeed, and kill it today/tomorrow

[UNCnate]

Rob Riches is definitely a good physique to aspire to. Do you follow him on ********? He posts a lot of stuff on there, his diet is spot on all the time.

[Incubusfan18]

I got my shipment! Took one scoop of RecoverPro mixed with one scoop Maniac! about 30 minutes pre-workout, and sipped on one scoop of RecoverPro during my workout. I love the taste. Fairly mild, slightly sour, and just enough sweetness to make it extremely refreshing. My problem with most intras (e.g., new Xtend) is that they are overly sweetened and not refreshing. AI is the best!

Shoulders & Triceps

Standing Military Press: 45x20, 65x20, 95x5
The YMCA I go to has no rack so I have to clean the bar to get it into position...decided it wasn't worth it so I moved on (the set of 95 was NOT to failure). My favorite shoulder exercise is seated barbell press but there's nowhere to do it unfortunately. I moved on to the next best thing...smith machine press, but I was already a little fatigued so I had to compromise the weight.
Smith Machine Press: 65x8, 105x8, 125x5, 125x5, 125x5
Lateral Raises: 20x20, 25x15, 30x12, 35x8
Lateral Raise Machine: 50x10, 60x10, 60x8
Reverse Machine Flyes: 130x15, 160x10, 160x9, 160x8
Straight Bar Skullcrushers: 35x10, 65x8, 65x8, 65x8
Cable Extension (from high pulley): 80x10, 100x10, 100x10, 110x6

Notes: solid pump, always feels a little weird the first day back to my gym at home haha

[Incubusfan18]

We've all had workouts like that before. Get some rest, refeed, and kill it today/tomorrow

Thanks, 16 ounces of orange juice before my workout (~50g carbs) definitely helped today.

Rob Riches is definitely a good physique to aspire to. Do you follow him on ********? He posts a lot of stuff on there, his diet is spot on all the time.

Yeah I do actually, his advice is very helpful.

[Incubusfan18]

Time to hit back/traps before the gym closes!

[Incubusfan18]

Back & Traps

Weighted Hammer Chins (dead-hang): 25x6, 25x5, 25x5
T-Bar Rows: 2 25's x 15, 4 25's x 12, 6 25's x 8 (looser form), 5 25's x 8 (strict form and squeeze)
Machine Rows: 150x10, 150x8, 140x10
Wide-Grip Pulldowns: 100x10, 100x10
DB Shrugs: 80x12, 90x12, 90x12

Notes: Great pump in my lats as usual (lats are my best bodypart) and an unusually good pump in my lower/middle traps. I attribute this to the Maniac! and really squeezing during the rows. While I was during shrugs, a trainer came up to me and asked if I would be interested in competing in a show this spring. What do you guys think?

[zackmorris]

Nice Riches video!

I love db shrugs...sometimes I'll SS them with behind the back smith shrugs.

[CROWLER]

Thank you for the detailed update Cubs Fan

[Incubusfan18]

Nice Riches video!

I love db shrugs...sometimes I'll SS them with behind the back smith shrugs.

Yeah one of my favorites...his conditioning is spot on there. I love them too, sometimes I superset them with behind the back cable shrugs.

Thank you for the detailed update Cubs Fan

No problem

[Incubusfan18]

I missed legs on tuesday so I'm gonna push arm day to tomorrow and hit legs tonight. That is all.

[CROWLER]

Ok hit it hard man!

[Incubusfan18]

Decided to take some measurements as I'm only about a week into my cut.

Wrists: 6.5"
Forearms: 12"
Arms: 14.75"
Waist: 30"
Quads: 23"
Calves: 15"

Inb4 you're tiny

[Incubusfan18]

Legs & Calves

Cybex Plate Loaded Squat Press: 1 PPS x 10, 2 PPS x 10, 3 PPS x 10, 4 PPS x 10, 5 PPS x 10, 5 PPS + 25 x 7
Smith Machine Box Squats: 105x10, 155x10, 195x8
Leg Extensions: 110x12, 130x10, 130x8
Lying Leg Curls: 70x10, 90x10, 110x6, 90x8
Standing Calf Raises: 3 PPS x AMRAP (four sets, TUT reps)


Notes: Great energy and focus, and I start with the squat press because my gym doesn't have squat racks and I don't like to go too heavy on the smith machine squats or else my lower back hurts.

[Incubusfan18]

Today was the first day I actually tracked everything I ate, and I was stoked to see that I met my macros almost exactly. Eating Auntie Anne's Pretzel Nuggets during a cut...I love IIFYM.

[Incubusfan18]

Arms

Trained with one of my buddies today, so I was able to go past failure on the CGBP. We're about the same size so it works out well with regards to using the same weight.

CGBP: 95x8, 145x8, 195x3, 165x6, 145x10
Alt. DB Curls: 20x10, 30x10, 40x7, 40x6, 40x6
Straight Bar Skullcrushers: 65x10, 70x7, 75x6
Rope Hammer Curls: 80x10, 100x10, 110x9, 110x8
Straight Bar Pushdowns (pushing out): 100x10, 100x10, 100x10
EZ Bar Cable Curls: 100x8

Notes: great pump, seeing a little more definition in the gym.

[zackmorris]

Good arm day, I'm about to kill some biceps.

You like Incubus's new cd? I'm more of a Make Yourself & Morning View type of guy.

[Incubusfan18]

Good arm day, I'm about to kill some biceps.

You like Incubus's new cd? I'm more of a Make Yourself & Morning View type of guy.

Thanks man, and yeah I do like it but I'm with you there; Make Yourself and Morning View are my favorite albums by far.

[Incubusfan18]

I've been officially cutting for 10 days so I think it's about time for a refeed. I followed the guidelines in Layne Norton's "The Ultimate Cutting Diet."

Re-Feeding
One should also incorporate re-feeds into their diet plan. Re-feeds help boost a hormone called leptin, which is the mother of all fat burning hormones. As one diets, leptin levels drop in an attempt by the body to spare body fat. Periodic, proper re-feeding can raise leptin levels and help one continue to burn fat an optimum rate. A person who is lean will need to re-feed more frequently than someone who has a higher body fat percentage. For those who are below 10%, it is probably a wise idea to incorporate re-feeds two times per week.
For those people who are in the 10-15% range, re-feeding every 6-12 days will probably be adequate, for those who are above 15%, re-feeding will probably not need to be done more than once every week to two weeks. Obviously as one loses body fat they will need to re-feed more often.


Re-Feed Days Should Be Planned As Follows:
Re-feed on the day you work your worst body part(s) as re-feeding will not only raise leptin, but be quite anabolic.
Keep fat as low as possible during re-feed days as high insulin levels will increase dietary fat transport into adipose tissue. In addition dietary fat has little to no impact on leptin levels.
Reduce protein intake to 1 g/lb bodyweight.
Consume as little fructose as possible as fructose does not have an impact on leptin levels.
Increase calories to maintenance level (or above if you are an ectomorph) and increase carbs by at least 50-100% (endo’s stay on the low end, while ecto’s should stay on the high end) over normal diet levels.

I call myself an ecto/meso, meaning I have trouble putting on muscle weight like an ecto but I don't stay lean when I'm trying to put on weight either. So, with a caloric baseline of 2640 calories a day to maintain my bodyweight, I will be eating 439g of carbohydrates, 165g of protein, and 39g of fat today.