hrdgain's fat be gone journal
Ok, so now that the six weeks of hell are over, its time to get back on the grind. here is the full spectrum layout for the next 14 weeks.
First the diet: (jguns, by way of 0311)
•First off, you need to be eating low Glycemic carbs nearly all
1.Low GI causes a more low key insulin response. A large spike in insulin increases fat storage and High Glycemic carbs (like sugar) do that. You
want to eat low GI carbs that are mostly unprocessed. That means made. Flour tortillas are a great example of processed, high GI carbs.
•You will start the cycle out by eating a pre defined amount of carbs.
1.Say starting on Monday you will start with 200 grams of carbs. Spread these carbs out throughout the day. You should eat most of them before 7PM. You will then decrease the carbs each day do that you are at less than 20 on Friday.
2.Saturday is your “cheat” day. I would eat high GI and Low GI carbs every few hours, you can pick a meal that is your beloved fast food as well but don’t go over board. You will want to consume 400-600 grams of carbs. This is because you are refilling you muscle glycogen stores, which are depleted.
3.The next day is a moderate or low carb day of 50 grams or less. The only time you are to consume high GI carbs is on your load day, and post workout. WHICH IS VERY IMPORTANT. After you workout, it is important to take in a shake containing 50-75 grams of whey protein and 20-50 grams of a high GI carb like maltodextrin or dextrose. Gatorade, powerade, etc all have these things as well. This counts towards your daily carb intake so adjust the number accordingly.
1.You should be taking in 1.5 to 2 grams of protein per pound of body weight per day. Lots of green veggies and small meals.
1.I would use primarily whole protein sources like chicken, tuna, and beef,
but a couple of your meals can be whey protein shakes. Eat 6-7 smaller meals per day. This will increase your metabolism. Put a lot of green vegetables in. Fat is not to be worried about. Eat moderate amounts, but increase the amounts on your low carb days. Start and end the day with whole protein sources.
2.Here is a typical meal example:
1.Morning: Oatmeal, 6 Egg whites 2 yolks
2.Mid morning 2 scoops optimum whey
3.Post workout: 30 Grams Malto dextrin mixed with 2 scoops whey
4.Lunch: Chicken Salad (1 boneless skinless chicken breast, spinach mix,
cucumbers, light cheese,green peppers, light ranch)
5.Mid afternoon: 2 scoops whey, 2 slices of whole grain bread with peanut butter
6.Dinner: Steak, Broccoli, maybe a side salad
7.8 PM: Whey
8.10 PM: Whole protein source with Flax oil or 2 scoops of Casein based protein powder
I will be keeping a detailed foods log, outlining everything that goes in my body. The sample diet is a little different then what I will be doing because I cant lift until after work, so my times will be different for my pre and post shakes.
Training will be a modified HST circuit:
•Hypertrophy-Specific Training (HST)
1.2 week mesocycles of 15 / 12 / 10 / 8.
2.One should pick 1-2 exercises per body part (2 for the larger bp’s and 1 for the smaller) and stick to more compound movements since they will elicit a greater anaerobic response (HR goes up, more calories burned, increase glycogen utilization, increased FFA oxidation).
3.Circuit training formatted. Less than 1 minute rest between sets. The program should take no more than 1 hour and rest between sets should not exceed 1 minute. The less rest, the better, but not to the point where you cannot complete target rep range. The less you rest between sets the more glycogen you use for energy production and the more glycogen you use the higher its depletion in your body.
4.The program modifications I have made are to effectively keep the Heart rate high throughout the program, but still apply enough stimulus to create a hypertrophic response, increase glucose disposal, increase caloric expenditure, and increase free fatty acid oxidation. Evidence suggests that whole body, circuit type training programs are the most effective for these purposes.
•Sample HST Circuit Program:
Squats 2 x 15
Hack Squats 2 x 15
Stiff leg deads 2 x 15
Incline BB Press (Chest) 2 x 15
Flyes 2 x15
Pull down 1 x 15
Close Grip Pull down 1 x 15
Barbell Row 1 x 15
Arnold DB Press 1 x 15
DB Side Raises 1 x 15
Rear Delt 1 x 15
Triceps French Press 1 x 15
Press down 1 x 15
DB Curl 1 x 15
Reverse curls 1 x 15
Standing Calf Raise 1 x 15
Donkey Calf 1 x 15
Shrugs 1 x 15
Abs 2 x 15
•Cardio: Wind Sprints, HIIT
1.These should be done every morning on an empty stomach.
2.Start with a 3-5 minute warm-up then run as fast as you can for one minute, followed by a minute of walking. That is one set. do this 5-10 times and then cool down by walking for 3-5 minutes. These should get your heart rate up to 80% of you VO2 max.
3.5 total sets on training days.
4.10 total sets on non training days.
Even though this is an hst style routine, i am not focusing on hypertrophy at all. i simply want to keep my heart rate up while lifting, and move as quickly through the workout as possible. I may switch up some of the movements to facilitate moving more quickly, but it shouldnt change much.
Early morning HIIT on an empty stomach will be a bitch, but thus is life.
Supplement break down by week:
Week 1: Sesamin, Fish oil, Cissus Rx, Melting point,
Week 2: Ephedra, Sesamin, Red Zone, Fish oil, Cissus RX, Melting Point,
Week 3: Ephedra, Sesamin, Red Zone, Fish oil, Cissus RX, Melting Point, mdien
Week 4: Sesamin, Fish oil, Cissus RX, Melting Point, mdien
Week 5: Sesamin, Fish oil, Cissus RX, Melting Point, mdien
Week 6: Ephedra, Sesamin, Basic Cuts, Fish oil, Cissus RX, Melting Point, mdien
Week 7: Ephedra, Sesamin, Basic Cuts, Fish oil, Cissus RX, Melting Point,
PCT (Rebound xt, Fuze, LX)
Week 8: Sesamin, Fish oil, Cissus RX, Melting Point,
PCT (Rebound xt, Fuze, LX, Activite)
Week 9: Sesamin, Fish oil, Cissus RX, Melting Point, Cee, Citruline
PCT (Rebound xt, Fuze, LX, Activite)
Week 10: Ephedra, Sesamin, Stizm, Fish oil, Cissus RX, Melting Point, GXR, Cee, Citruline, xtend
PCT (Rebound xt, Fuze, LX, Activite)
Week 11: Ephedra, Sesamin, Stizm, Fish oil, Cissus RX, Melting Point, GXR, Cee, Citruline, xtend
Week 12: Sesamin, Fish oil, Cissus RX, Melting Point, GXR, Cee, Citruline, xtend
Week 13: Sesamin, Fish oil, Cissus RX, Melting Point, GXR, Cee, Citruline, xtend
Week 14: Fish oil, Cissus Rx, Cee, Citruline, GXR, xtend
Week 14+: same as 14
Week 1-8, 0311’s Modified HST cutting cycle
Week 3-6, mdien cycle
Week 9-14, hrdgain’s Size/Strength routine
Week 7-10, PCT
Week 14+: asses results, goals
PCT break down:
Week 7: Rebound (1 tab 3x ed), Fuze (1 tab 3x ed), LX (1 tab at night), Activite (1 tab 3x ed)
Week 8: Rebound (1tab morn, 1tab night), Fuze (1 tab 3x ed), Lx (1 tab at night), Activete (1 tab 3x ed)
Week 9: Rebound (1tab night), Fuze (1 tab 3x ed), Lx (1 tab at night), Activete (1 tab 3x ed)
Week 10: Rebound (1 tab night), Fuze (1 tab 3x ed), Lx (1 tab night), Activite (1 tab 3x ed)
I may through in some nuerostim before workouts on weeks that no other stims are present just to keep intensity up. especially on days that I'm taking in very little carbs.
I will be starting this on april second, I posted it now so you guys can look through and help me tweek it. please let me know what you think.
WOW... that's all I have to say..... oh wait I thought of something......... nope went away....... WAi..... nope sorry...
but good luck. I have a good feeling about this.
Some one clearly put some time into this.
Looks good hrdgain, definately looking forward to seeing your results.
Damn that looks sweet, I cant wait for you to start posting.
well I cant take credit for all of it. ok, the only parts that I had a hand in were the suppliment set up, and my own personal strength routine, which i havent posted yet.
I really cant wait to get started, but i have to take care of some shit first, then this can get my full attention.
good look guys.
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