2
My plan, my stack, my goal
Posted by
LaViidaLocaa
,
17 March 2014
·
1,226 views
plan stack goal bodybuilding health
Hi!
As promised, I'm going to lay out my workout plan and stack, so people can follow what I'm doing.
This week, I'll also be having a blood test, so I can monitor changes after taking C60 for a few months.
Even though I'm a student, I spend most of my days standing, as I don't have much classes for the moment. At home, I stand almost the entire day, whatever I do, as I read a lot about the hidden dangers of sitting.
My current stats:
My daily intake is 2600 calories on workout days (reverse dieting by 100 cals per week until wanted weight gain) and 2500 on rest days.
Age: 19
Height: 173 cm (5 ft 8)
Weight: 58.2 kg (128 pounds)
Biceps flexed: 10"125
Chest: 31"675
Shoulders: 38"5
Diet:
Gluten-free, no vegetable oils or transfats, majority consists of whole foods (pretty much the only 'refined' foods are whey protein and Quest bars), about 3 grams of protein per kg.
As my goal is to build muscle, I am following a caloric surplus, which goes against CR. Yet, especially as a 19-year old, the idea of living in CR for the rest of my life doesn't sound attractive. I have been in this deficit state during a year (wanted to lose weight after being overweight and got a little too 'in to it', resulting into being severely underweight). Let's just hope not following CR won't make too much of a difference as far as my health and lifespan goes.
Even though it's not the proper intermittent fasting protocol, I skip breakfast and eat my first meal at noon. This way I still hope to have some benefits of the fasting state in the morning and still be able to get my amount of nutrients and calories in during the rest of the day.
I follow my macro's and micro's by keeping a log on cron-o-meter, which gives me the amount of vitamins, minerals and others as well.
Stack:
I'm still waiting on my orders of nootropics and C60 to arrive. I will post this when it arrives!
General:
-Curcumin Longvida 2x 500 mg
-Doctor's Best Extra Strength Ginkgo 1-2x 120 mg
-Now Foods EGCg 400 mg (50% EGCg, 80% catechins)
-Doctor's Best High Absorption 100% chelated Magnesium 100-200 mg
-California Gold Nutrition Colostrum 1 g
-NOW Foods Tri-Chromium 500 mcg
-Natural Factors RX Omega-3 1-2 teaspoons (depending on how much omega-6 that day, to keep ratio in check) (1500 mg EPA + 750 mg DHA per tsp)
-Vibrant Health Green Vibrance 1 scoop
(-NOW Foods Vitamin K2 100 mcg)
(-Source Naturals Life Force Multiple No Iron 1 tablet)
The multi and K2 are only taken when my food intake on Cron-o-meter shows up to be not enough.
Pre-bed:
-NOW Foods Melatonin 3 mg (though it appears not to have any effect for me)
-NOW Foods GABA powder 2-3 grams
-50-100 mg 5-HTP
Pre-Workout:
-Citrulline Malate 3 g
-Rhodiola Rosea 500 mg
-Madre Labs CocoCardio 1 scoop
-Cafeine 200 mg
Post-Workout:
-Beta alanine 2.5 g
-Natural Factors Whey Isolate 1 scoop
-Creatine Monohydrate 5 g
-HMB 3 g
-Leucine 2.5 g
Workout program: 2-3 mins rest in between sets; A-B-C-rest-A-B-C-rest-...
Workout A: Chest, Shoulders and Triceps
-Incline bench press (slow eccentric part): 5, 6, 8 Reverse pyramid training
-Wide-grip flat bench press (slow eccentric): 6, 8, 10 RPT
-Lateral raise 3x 8-12
-Close-grip bench press: 6, 8, 10 RPT
-Chest dips: 3x 6-10
Workout B: Back and Biceps:
-Wide-grip pull up: 5, 6, 8 RPT
-Barbell Reverse curls: 6, 8, 10 RPT
-Hammer curls: 3x 6-10
-Bent-over flies: 3x 8-12
-Chin ups: 3x 6-10
-Preacher curls: 3x 6-10
Workout C: Legs:
-Calf raise: 15, 16, 18 RPT (1 min rest)
-Squats: 6, 8, 10 RPT
-Deadlift: 6, 8, 10 RPT
-Tibialis anterior raise: 3x 15 (1 min rest)
-DB lunges: 3x 6-10
-Ham curl: 3x 8-12
Goal:
Bulking with not too much fat gain (i.e. 0.3-0.5 kg/week) until satisfied with muscular physique/dissatisfied with fat mass.
So there you go. Comments, questions, … are happily received and responded to!
Also, if there are things I should/you want me to monitor, feel free to say so.
See ya!
As promised, I'm going to lay out my workout plan and stack, so people can follow what I'm doing.
This week, I'll also be having a blood test, so I can monitor changes after taking C60 for a few months.
Even though I'm a student, I spend most of my days standing, as I don't have much classes for the moment. At home, I stand almost the entire day, whatever I do, as I read a lot about the hidden dangers of sitting.
My current stats:
My daily intake is 2600 calories on workout days (reverse dieting by 100 cals per week until wanted weight gain) and 2500 on rest days.
Age: 19
Height: 173 cm (5 ft 8)
Weight: 58.2 kg (128 pounds)
Biceps flexed: 10"125
Chest: 31"675
Shoulders: 38"5
Diet:
Gluten-free, no vegetable oils or transfats, majority consists of whole foods (pretty much the only 'refined' foods are whey protein and Quest bars), about 3 grams of protein per kg.
As my goal is to build muscle, I am following a caloric surplus, which goes against CR. Yet, especially as a 19-year old, the idea of living in CR for the rest of my life doesn't sound attractive. I have been in this deficit state during a year (wanted to lose weight after being overweight and got a little too 'in to it', resulting into being severely underweight). Let's just hope not following CR won't make too much of a difference as far as my health and lifespan goes.
Even though it's not the proper intermittent fasting protocol, I skip breakfast and eat my first meal at noon. This way I still hope to have some benefits of the fasting state in the morning and still be able to get my amount of nutrients and calories in during the rest of the day.
I follow my macro's and micro's by keeping a log on cron-o-meter, which gives me the amount of vitamins, minerals and others as well.
Stack:
I'm still waiting on my orders of nootropics and C60 to arrive. I will post this when it arrives!
General:
-Curcumin Longvida 2x 500 mg
-Doctor's Best Extra Strength Ginkgo 1-2x 120 mg
-Now Foods EGCg 400 mg (50% EGCg, 80% catechins)
-Doctor's Best High Absorption 100% chelated Magnesium 100-200 mg
-California Gold Nutrition Colostrum 1 g
-NOW Foods Tri-Chromium 500 mcg
-Natural Factors RX Omega-3 1-2 teaspoons (depending on how much omega-6 that day, to keep ratio in check) (1500 mg EPA + 750 mg DHA per tsp)
-Vibrant Health Green Vibrance 1 scoop
(-NOW Foods Vitamin K2 100 mcg)
(-Source Naturals Life Force Multiple No Iron 1 tablet)
The multi and K2 are only taken when my food intake on Cron-o-meter shows up to be not enough.
Pre-bed:
-NOW Foods Melatonin 3 mg (though it appears not to have any effect for me)
-NOW Foods GABA powder 2-3 grams
-50-100 mg 5-HTP
Pre-Workout:
-Citrulline Malate 3 g
-Rhodiola Rosea 500 mg
-Madre Labs CocoCardio 1 scoop
-Cafeine 200 mg
Post-Workout:
-Beta alanine 2.5 g
-Natural Factors Whey Isolate 1 scoop
-Creatine Monohydrate 5 g
-HMB 3 g
-Leucine 2.5 g
Workout program: 2-3 mins rest in between sets; A-B-C-rest-A-B-C-rest-...
Workout A: Chest, Shoulders and Triceps
-Incline bench press (slow eccentric part): 5, 6, 8 Reverse pyramid training
-Wide-grip flat bench press (slow eccentric): 6, 8, 10 RPT
-Lateral raise 3x 8-12
-Close-grip bench press: 6, 8, 10 RPT
-Chest dips: 3x 6-10
Workout B: Back and Biceps:
-Wide-grip pull up: 5, 6, 8 RPT
-Barbell Reverse curls: 6, 8, 10 RPT
-Hammer curls: 3x 6-10
-Bent-over flies: 3x 8-12
-Chin ups: 3x 6-10
-Preacher curls: 3x 6-10
Workout C: Legs:
-Calf raise: 15, 16, 18 RPT (1 min rest)
-Squats: 6, 8, 10 RPT
-Deadlift: 6, 8, 10 RPT
-Tibialis anterior raise: 3x 15 (1 min rest)
-DB lunges: 3x 6-10
-Ham curl: 3x 8-12
Goal:
Bulking with not too much fat gain (i.e. 0.3-0.5 kg/week) until satisfied with muscular physique/dissatisfied with fat mass.
So there you go. Comments, questions, … are happily received and responded to!
Also, if there are things I should/you want me to monitor, feel free to say so.
See ya!
