T Nation

BT's Journey to 185 at Sub 10%


#1

I hit a few speed bumps. I got into a funk. My body comp has gone somewhere it's never been. I woke up one day and looked in the mirror and realized all the icecream that I had washed down with beer and all the midnight runs to the local late night taqueria have taken their toll. My abs took a beating like "Sugar" Rashad Evans when he fought Machida. Who washes down icecream with beer anyways? Where did my self respect go? I dunno. All I know is I'm sitting at 208 pounds and according to my bodyfat reading scale, I'm a little over 26% body fat. I feel like shit and I look like shit.

Although I think I'm closer to 18-20% BF, it's still ridiculous. So I'm gonna just bust my ass and do what it takes ro reverse this funk. If the 26% thing is accurate, then that means I only have 154 lbs of lean mass! In order to get to 185 at 8% BF which is my goal, then I would have to actually increase my lean mass to 170 lbs while losing 39 lbs of BF. This might sound impossible. But I like a good challenge.

BT


#2

Outlined below is my training:

Day 1: Heavy lifting chest/back + alactic work**
Day 2: Lactate-inducing workout 1 + 20-30 minutes of steady-state aerobic work
Day 3: OFF
Day 4: Heavy lifting quads/hams
Day 5: OFF
Day 6: Lactate-inducing workout 2 + 20-30 minutes of steady-state aerobic work
Day 7: OFF

**total of 300 meters of sprints (7 or 8 40 meter sprints)

In addition to this I plan to follow a ketogenic diet, incorporating some amino pulsing (using casein hydrolysate around my workouts).

Supplements:
Beta-7
Creatine
Alpha GPC
HOT-ROX
Casein Hydrolysate
Whey Isolate
Leucine
Surge Workout Fuel + Palatinose
Power Drive
Fish oil
Receptormax
RezV (Not sure if I’ll reorder)
Superfood (Not sure if I’ll reorder)
Rhodiola
Schizandra
L-Carnitine
Glutamine (becasuse of the ketogenic diet)
Vitamin D3
ZMA
Potassium and some other minerals (due to the diet)
That’s about it I think


#3

This is for future reference: http://www.intensemuscle.com/30423-carb-cycling.html


#4

I’m interested in how you are taking your schisandra and rhodiola. I got some eleuthero, and am looking for cordyceps and schisandra, and want to make some tinctures w/ it, but ethanol is expensive and everclear is illegal in my state. I haven’t looked too hard.

I’m considering just making tea out of it or putting it in gelcaps.

So where did you get yours and how do you take it?

Good luck w/ your training.


#5

Diet: This first week I’m just making the transition to low carbs (aiming for less than 30 throughout the day). I should now be in ketosis after 4 days of this protocol.

I’ve just ordered the casein hydrolysate, so I’ll have to make due with Surge Recovery for my pulses until it arrives.

Here’s the para workout strategy I’m going to use for tonight’s workout:

W - 60 = 1 cap Beta-7 + 2 caps Alpha GPC
W - 30 = 1 Serving Power Drive + 3 caps Receptormax
W - 15 = 1 scoops Surge Recovery + 5 grams creatine
Training = 1 scoop Grow! Whey + 5 grams leucine + 5 grams creatine
W + 15 = 2 scoops Whey + 5 grams creatine

**note1: I’m following an advanced creatine approach 3 on 4 off. That’s why the daily dosage is so high for para-workout http://tnation.tmuscle.com/free_online_forum/diet_performance_nutrition_supplements/advanced_creatine_cycling_approach
**note2: Additionally, not that to fulfill the requirements of the CT’s amino pulsing protocol, I have refrained from consuming slow digesting protein close to the workout.

Once I get the casein hydrolysate, I intend to use the following approach:

W - 60 = 1 cap Beta-7 + 2 caps Alpha GPC
W - 30 = 1 Serving Power Drive
W - 15 = 1 scoops Surge Workout Fuel + 20 grams CH + 5 grams creatine
Training = 1 scoop Grow! Whey + 5 grams leucine + 5 grams creatine
W + 15 = 1 scoop Grow! Whey + 20 grams CH


#6

Heavy Quads Hams

[quote]A1. Main Quad exercise 4-6 reps No Rest
(Front Squats, Back Squats.)[/quote] OVERHEAD SQUATS - 135X5

[quote]A2. Quad secondary exercise 6-8 reps 2 Min
(Dumbbell squat, leg press, lunge, etc.)[/quote] DUMBBELL FRONT SQUATS - 50X8

[quote]B1. Main Ham exercise 4-6 reps No rest
(Romanian, stiff-leg, sumo, or snatch grip deadlift)[/quote]SINGLE LEG DB DEADLIFTS - 50X5

[quote]B2. Secondary Ham exercise 6-8 reps 2 Min
(Good morning variations, glute-ham raises)[/quote] BARBELL ROMANIAN DEADLIFT - 135X8

Performed as a straight superset. 4 sets completed.


#7

[quote]theuofh wrote:
I’m interested in how you are taking your schisandra and rhodiola. I got some eleuthero, and am looking for cordyceps and schisandra, and want to make some tinctures w/ it, but ethanol is expensive and everclear is illegal in my state. I haven’t looked too hard.

I’m considering just making tea out of it or putting it in gelcaps.

So where did you get yours and how do you take it?

Good luck w/ your training. [/quote]

Schizandra - I have 3 forms that I’m experimenting with.

  1. capsules Solaray http://www.thebetterhealthstore.com/ItemDetail.asp?ovchn=FRO&ovtac=CMP&sku=7628001555&ovcpn=SOLARAY&ovcrn=7628001555
  2. berries (from the Chinese medicine shop - brew it into tea)
  3. instant schisandra http://yhst-12999396255029.stores.yahoo.net/inscbewuweiz1.html

Rhodiola is NSI brand standardized to 3% rosavins and 1% salidrosides


#8

I woke up sore as hell. I don’t remember working out being this hard. I’m telling you, starting a keotogenic diet cold turkey as well as starting intense lifting cold turkey in the same week is hard as hell. FML.


#9

I’m travelling this weekend, which isn’t a good thing this early on in a program. I’m going to make sure I workout though. I have access to a gym, so I’ll just pack my supps with me when I leave.

Here’s the template for tomorrow’s workout:

[quote]CIRCUIT A (12-15 reps per set)

A1 Horizontal pushing exercise
A2 Quads-dominant exercise
A3 Horizontal pulling exercise
A4 Hamstrings-dominant exercise
A5 Abdominal exercise
No rest between exercises within the circuit. Perform the circuit three times

CIRCUIT B (15-20 reps per set)

B1 Vertical pushing exercise
B2 Quads-dominant exercise
B3 Vertical pulling exercise
B4 Hamstrings-dominant exercise
B5 Abdominal exercise
No rest between exercises within the circuit. Perform the circuit three times[/quote]

See below. This is just the template for the workout


#10

I’ll be gettin a camera this weekend to get some pics posted to track progress. Also my CH came in the mail today. I’m stoked for tomorrow’s session.


#11

Great idea to start a thread. It will keep you accountable and will provide you with a point of reference in the future. Good luck with your goals.


#12

[quote]jbird643 wrote:
Great idea to start a thread. It will keep you accountable and will provide you with a point of reference in the future. Good luck with your goals. [/quote]

Thanks for the support JBird. Accountability is the only way. Feel free to call me out in a few months if I don’t reach sub 10% BF and prove it with pics.


#13

[quote]CIRCUIT A (12-15 reps per set)

A1 Horizontal pushing exercise
A2 Quads-dominant exercise
A3 Horizontal pulling exercise
A4 Hamstrings-dominant exercise
A5 Abdominal exercise
No rest between exercises within the circuit. Perform the circuit three times

CIRCUIT B (15-20 reps per set)

B1 Vertical pushing exercise
B2 Quads-dominant exercise
B3 Vertical pulling exercise
B4 Hamstrings-dominant exercise
B5 Abdominal exercise
No rest between exercises within the circuit. Perform the circuit three times[/quote]

Exercises and weights will be filled in below upon completion.

[quote]A1:[/quote]DB Bench - 50

[quote]A2:[/quote]DB Squat - 35

[quote]A3:[/quote]Machine Rows - 140

[quote]A4:[/quote]Single Leg DB RDL - 35

[quote]A5:[/quote]N/A Forgot to do.

Completed circuit 3 times with 15 reps for each set. Rest periods were minimal

[quote]B1:[/quote]Arnold Press - 20s

[quote]B2:[/quote]Leg Ext Machine - 100

[quote]B3:[/quote]Pull Downs 85

[quote]B4:[/quote]Leg Curls - 75

[quote]B5:[/quote]N/A Forgot to do

Completed circuit 3 times with 20 reps for each set. Rest periods were minimal until the last set and a half. I had to do a rest pause on the arnolds and pulldowns, and took a longer than necessary (1.5 minute or so) break between the 2nd and 3rd sets


#14

Heavy Chest Back

[quote]A1. Main Chest exercise 4-6 reps No Rest [/quote] BENCH - 135X5

[quote]A2. Chest secondary exercise 6-8 reps 2 Min [/quote] DUMBBELL FLYES - 30X8

[quote]B1. Main Back exercise 4-6 reps No rest [/quote] Chest Supported Rows - 90X5 Negative Accentuated

[quote]B2. Secondary Back exercise 6-8 reps 2 Min [/quote] DB ROWS - 75X8

Performed as a straight superset with 2 min rest between A and B groups as indicated. 5 sets completed. Last set of the DB rows was substituted for a more intense exercise. 1 set of 95 lb bilateral machine rows performed in rest pause fashion to 40 reps (12+8+8+6+6)


#15

I’m still working on the diet. It’s going well. Sticking to low carb, but having carbs around workout time in addition to the CH.


#16

Forgot to do the sprints yesterday. I’m going to fit them in tonight.


#17

I’m down about 2% from my initial BF reading according to the scale I’ve been using. It says I’m at 203 at 24% (from 26%). I still think I’m in the high teens as I can see a pretty decent 6 pack, but I store my fat all over and my abs always look pretty good, so maybe I really am 24%.


#18

DAY 2

[quote]CIRCUIT A (12-15 reps per set)

A1 Horizontal pushing exercise
A2 Quads-dominant exercise
A3 Horizontal pulling exercise
A4 Hamstrings-dominant exercise
A5 Abdominal exercise
No rest between exercises within the circuit. Perform the circuit three times

CIRCUIT B (15-20 reps per set)

B1 Vertical pushing exercise
B2 Quads-dominant exercise
B3 Vertical pulling exercise
B4 Hamstrings-dominant exercise
B5 Abdominal exercise
No rest between exercises within the circuit. Perform the circuit three times[/quote]

Exercises and weights will be filled in below upon completion.

[quote]A1:[/quote]BB Bench - 95

[quote]A2:[/quote]DB Squat - 45

[quote]A3:[/quote]Low Iso Lateral Machine Rows - 140

[quote]A4:[/quote]Single Leg DB RDL - 35

[quote]A5:[/quote]Sit ups - BW

Completed circuit 3 times with 15 reps for each set. Rest periods were minimal

[quote]B1:[/quote]Arnold Press - 20s

[quote]B2:[/quote]Leg Ext Machine - 100

[quote]B3:[/quote]Pull Downs 85

[quote]B4:[/quote]Leg Curls - 75

[quote]B5:[/quote]Sit ups - BW

Completed circuit 3 times with 20 reps for each set. Rest periods were minimal. Almost puked


#19

Week of 6/15 Day 1:

[quote]incline treadmill[/quote]4 min

[quote]Hit the heavy bag[/quote]10 min

A.[quote]DB Bench:[/quote]60s
B.[quote]DB Flyes:[/quote]30s

4 sets of A then 4 sets of B - 30 seconds for all sets.


#20

Week of 6/15 Day 2:

[quote]Speed Bag[/quote] 4 min

[quote]Hit the heavy bag[/quote] 5 min

Shoulders
A.[quote]DB Arnolds:[/quote] 25s
B.[quote]DB Laterals:[/quote] 10s
Triceps
C.[quote]Machine Overhead Tricep Exts:[/quote] 60
D.[quote]Single Pulley Cable Pressdowns:[/quote] 50

4 sets of each exercise. 30 seconds for all sets with 90 second rest periods.

[quote]Notes:

Obviously the goal is TUT for this workout, but here are the rep details:

A. 20 reps with a 10X0 tempo (tempos are approximate)
B. 10 reps with a 20X0 tempo (tempos are approximate)
C. 11 Reps with a 20X0 tempo (tempos are approximate)
D. 10 reps with a 20X0 tempo (tempos are approximate)
[/quote]