Here it is Rob. Over the past couple of weeks Ive accumulated my supps for this run and have been laying out in my mind what I want to do. I just need some advice, criticism, etc to hopefully make the most of this run. Im hoping to start this Sunday or Monday and would like to have everything laid out before hand. Ill hopefully remember to take my pulse when I wake up the next 3 days.
Supplements:
-XF Whey 1-2 scoops/day
-Scivation Solution 5 as an MRP
-Trutein Blend 1 scoop before bed
-E-bol 2 caps 3x/day
-E/C 20/200mg 2x/day
-GNC Superfoods Supreme 1-3 servings/day
-Pure Synergy Superfood 1/day
-Reduction PM before bed
-Omega Sports ONE intra workout
-AI RecoverPro 4:1:1 BCAAs intra workout
-Citrulline Malate intraworkout
-Fish Oil 2-3g per meal with E-Bol
I want to minimize my sleep meds but wont avoid them. I also have a couple all natural sleep aids my dad wants me to try that I will give a shot. Im also interested in seeing how the Reduction PM helps with the GABA.
Diet:
My goal is again to reach 250-300g of protein a day with a total caloric goal of ~2000-2100 calories per day, not including fish oil. Im honestly getting sick of a lot of foods lately so while I will try to get a good amount of protein from food, I will likely be using 1 scoop of whey with each meal along with a serving of one of the green superfoods. Ill still be eating eggs or egg whites for breakfast each day. The chicken and turkey the school offers either tastes awful or is breaded and high in calories. Ill eat it when I can, but I wont force it down just to have a whole food source over a shake. The quality probably isnt great either. Ill try to post my diet since I think it will help me stay more committed. Cant cheat if Im ashamed to post it here right?
Workouts:
-Famine
--Day 1
Squats
T-Bar Rows
Incline DB Curls, Preacher Curls, Standing EZ Bar Curls
--Day 3
Wide Grip Bench, Incline Bench, Decline DB Bench superset with DB Shoulder Press
Skull Crushers, Close Grip EZ Bar Bench, Cable Rope Pushdowns
--Day 5
Squats
T-Bar Rows
Incline DB Curls, Preacher Curls, Standing EZ Bar Curls
3 Days Refeeding and Resting
-Feast
--Workouts 1-5
1 set to Failure superset with stretch movement
EDT Block 3 sets 6 reps
-Deadlift/Leg Sled
-Incline DB Bench/T-Bar Rows
Static Hold
-Ab Crunch
-Bench
--Workouts 6-11
GLP 1
EDT Block 3 sets 6 reps
-Deadlift/Leg Sled
-Incline DB Bench/T-Bar Rows
Static Hold
-Ab Crunch
-Bench
Ill still be splitting up the workouts into the Chest and Leg days. I scaled back the EDT blocks meet halfway between my last run and my first run. I also left out the arm EDT block but have no issue incorporating that if you think I should. With the reduced sets/reps in the EDT blocks, should I use higher weights or stick to the 6 reps or start with a higher weight and once my reps increase then bump the weight up? My main concern is reaching a state of overtraining with my chest and dragging out the feast phase too long. Hopefully my sleep wont hold me back this time around.
Ready to get cut
Way to go Matt! Great planning..
A couple of suggestions and one request follows:
-Feast
--Workouts 1-5
1 set to Failure superset with stretch movement
EDT Block 3 sets 6 reps
-Deadlift/Leg Sled
-Incline DB Bench/T-Bar Rows
A. You want your upper body EDT block performed first here. Coming off of squats second as the big BB lift, it just makes sense to give the lower back/legs a break and instead, work the upper body... then the Romanian DL/leg sled.
Finally, do incorporate the static ab crunch as LASTas your finisher. This will ensure those abs are strong to keep the tranfer of power strong/lower back from picking up too much slack, preventing injury.
You may want to consider performing that ab crunch every OTHER workout in the event it leave you too sore/compromised for your next workout.
--Workouts 6-11
GLP 1
EDT Block 3 sets 6 reps
-Deadlift/Leg Sled
-Incline DB Bench/T-Bar Rows
A. Same deal here, make sure to work in the upper body EDT blocks first, then the lower body stuff. Remember to perform the static ab crunch LAST taking into consideration the other guidance I provided for such above.
Ill still be splitting up the workouts into the Chest and Leg days.
A. SMART move...
I scaled back the EDT blocks meet halfway between my last run and my first run.
A. Another SMART move
I also left out the arm EDT block but have no issue incorporating that if you think I should.
A. You may, IF you have the energy and IF it doesn't compromise recovery from session to session.
With the reduced sets/reps in the EDT blocks, should I use higher weights or stick to the 6 reps or start with a higher weight and once my reps increase then bump the weight up?
A. There should be no change in the weights/reps utilized. 6 rep starting point on the first set is ONLY a guideline. Simply take your 10 rep max, start with that and STOP the first set 2-3 reps short of failure. Then, get as many reps as you can on the subsequent sets. There's your BASELINE and it's this BASELINE that you MUST exceed next EDT session by using the SAME weight, using the SAME rest intervals but performing MORE reps.
My main concern is reaching a state of overtraining with my chest and dragging out the feast phase too long. Hopefully my sleep wont hold me back this time around.
COMMENTARY: You're going to need to zig-zag those calories to mitigate the down regulation in basal metabolic rate seen with any "fixed" calorie intake.
Please PM me your email address again. And yes, this time I'll save it I have something that may well benefit you/give you some ideas...
A couple of suggestions and one request follows:
-Feast
--Workouts 1-5
1 set to Failure superset with stretch movement
EDT Block 3 sets 6 reps
-Deadlift/Leg Sled
-Incline DB Bench/T-Bar Rows
A. You want your upper body EDT block performed first here. Coming off of squats second as the big BB lift, it just makes sense to give the lower back/legs a break and instead, work the upper body... then the Romanian DL/leg sled.
Finally, do incorporate the static ab crunch as LASTas your finisher. This will ensure those abs are strong to keep the tranfer of power strong/lower back from picking up too much slack, preventing injury.
You may want to consider performing that ab crunch every OTHER workout in the event it leave you too sore/compromised for your next workout.
--Workouts 6-11
GLP 1
EDT Block 3 sets 6 reps
-Deadlift/Leg Sled
-Incline DB Bench/T-Bar Rows
A. Same deal here, make sure to work in the upper body EDT blocks first, then the lower body stuff. Remember to perform the static ab crunch LAST taking into consideration the other guidance I provided for such above.
Ill still be splitting up the workouts into the Chest and Leg days.
A. SMART move...
I scaled back the EDT blocks meet halfway between my last run and my first run.
A. Another SMART move
I also left out the arm EDT block but have no issue incorporating that if you think I should.
A. You may, IF you have the energy and IF it doesn't compromise recovery from session to session.
With the reduced sets/reps in the EDT blocks, should I use higher weights or stick to the 6 reps or start with a higher weight and once my reps increase then bump the weight up?
A. There should be no change in the weights/reps utilized. 6 rep starting point on the first set is ONLY a guideline. Simply take your 10 rep max, start with that and STOP the first set 2-3 reps short of failure. Then, get as many reps as you can on the subsequent sets. There's your BASELINE and it's this BASELINE that you MUST exceed next EDT session by using the SAME weight, using the SAME rest intervals but performing MORE reps.
My main concern is reaching a state of overtraining with my chest and dragging out the feast phase too long. Hopefully my sleep wont hold me back this time around.
COMMENTARY: You're going to need to zig-zag those calories to mitigate the down regulation in basal metabolic rate seen with any "fixed" calorie intake.
Please PM me your email address again. And yes, this time I'll save it
I have something that may well benefit you/give you some ideas...first workout done. heart rate the past 3 mornings has been around 55 bpm. weight was still 216.
squats- 95x5, 185x3, 225x5, 225x4, 225x4
bent over rows- 105x8, 125x6, 125x5, 125x4
preacher curl- 45x5, 75x6
standing ez bar curl- 75x6
incline db curls- 35x4
pretty low on energy for the workout, felt a little out of the groove for squats but the weight didnt feel too heavy. i did bent over rows because the back half of the gym where the t-bar is was closed. preacher and standing curls felt too easy but i dropped the weight from 95 because it was hurting my wrist. i was dehydrated and that also hurt me as well.
food-
morning i had 4 mini reeses ~175 calories
dinner was 4 small slices of white bread, grilled cheese, 4 tbsp peanut butter, and 3 small slices of pizza minus the crust for ~1450 calories.
squats- 95x5, 185x3, 225x5, 225x4, 225x4
bent over rows- 105x8, 125x6, 125x5, 125x4
preacher curl- 45x5, 75x6
standing ez bar curl- 75x6
incline db curls- 35x4
pretty low on energy for the workout, felt a little out of the groove for squats but the weight didnt feel too heavy. i did bent over rows because the back half of the gym where the t-bar is was closed. preacher and standing curls felt too easy but i dropped the weight from 95 because it was hurting my wrist. i was dehydrated and that also hurt me as well.
food-
morning i had 4 mini reeses ~175 calories
dinner was 4 small slices of white bread, grilled cheese, 4 tbsp peanut butter, and 3 small slices of pizza minus the crust for ~1450 calories.
im not really sure how i made it out of bed this morning. took a sample pack of superpump 250 preworkout. i actually had my best famine chest workout ever which is a good sign.
bench- 95x5, 135x8, 135x8, 115x8, 95x6
db shoulder press- 27.5x8, 27.5x8, 22.5x8, 17.5x6
skull crushers- 45x8
close grip bench- 55x10
overhead cable pushdowns- 50x6
i used the ropes for the cable pushdowns and did slow reps with full wrist rotation. my triceps were shot from the bench and shoulder press which is why i kept dropping the weight and only hit 6 reps on the last sets.
i think my last go around my bench and shoulder press were 10 and 5lbs less.
snack was 2 servings of veggie cheddar soup ~424 calories
dinner was 1 serving of veggie soup, 5 small slices of pizza with no crust and 1 mini reeses for around 1200 calories
bench- 95x5, 135x8, 135x8, 115x8, 95x6
db shoulder press- 27.5x8, 27.5x8, 22.5x8, 17.5x6
skull crushers- 45x8
close grip bench- 55x10
overhead cable pushdowns- 50x6
i used the ropes for the cable pushdowns and did slow reps with full wrist rotation. my triceps were shot from the bench and shoulder press which is why i kept dropping the weight and only hit 6 reps on the last sets.
i think my last go around my bench and shoulder press were 10 and 5lbs less.
snack was 2 servings of veggie cheddar soup ~424 calories
dinner was 1 serving of veggie soup, 5 small slices of pizza with no crust and 1 mini reeses for around 1200 calories