• Age: 28
• Height (inches): 69
• Weight (pounds): 146
• Occupation: Optometrist
• Primary fitness goal: Gain muscle
• Secondary fitness goal: Lose fat
• Calories consumed on training days: 3000
• Calories consumed on non-training: 2100
• Carb grams consumed on training days: 270
• Carb grams consumed on non-training days: 90
• Days per week I train: 6
• The time of day I train is: Morning
• When I train, my gym is: Not crowded
• I have access to the following pieces of equipment: Prowler/Sled, Bands, Chains

correction to above...my Secondary Goal is to GAIN STRENGTH (not to lose fat)

The above pictures were from September 2011 and I weighed 142.
I am currently 147 lbs (02/11/12) and not quite as lean as the above pics. Just before I start my Indigo Journey in 2 weeks, I'll take measurements and updated photos.

I ordered my Indigo, SWF, MAG-10 and Anaconda yesterday and I'll probably start it up on March 4th. I'll be taking the next week off from lifting because I feel awful lately...poor sleep, CNS fatigue, and other signs of overtraining. On the bright side, however, last week I hit PRs in Bench 205x2, Squat 275x5, TrapBarDL Bar+310x6, and OH Press 135.

Glad to see your log up!

My current lifting and diet is actually...

Lifting Days (morning sessions)
-5 days per week
-calories = 2800-3250 (depends on lifting day...DL pattern day vs OHPress pattern/Delts day
-carbs = 240-310g (carb cycling a bit, once again depending on lifting day)

HIIT Cardio and Abs Day (Saturday mornings)
-calories = 2300
-carbs = 130g

Non-training Days
-calories = 2000 ish
-carbs = 85-100g

Here is how my typical Lifting Day goes...
4:20 wake up
4:45 whey, cinnamon, 21g carbs total Puffed Rice & Rice Krispies, 1/2 serv NO-Xplode, 1/2 serv Muscle Marinade (Purus Labs)
5:15 begin periWO...1 AST-SS VP2 whey, 1 O.N. Hydrowhey, 2 scoops SWF, glutamine, creatine, 21g carbs from Maltodextrin & Dextrose (if higher carb day)
5:30-6:20 Lifting Session
7:00 whey, 7-9oz (cooked weight) Russett potatoes
7:45 3oz chxn breast, 4-6oz Russett potatoes or 1/2c oats with pumpkin
8:00 start work
9:15 2c Puffed Rice, 1 Gaspari Myofusion, 2T flaxseed meal
12:00 1/2c (cooked) brown rice, 1/2c black beans, 3oz chxn breast
3:00 1 Gaspari Myofusion, 1-3T flaxseed meal (and 1/2c oats if higher carb day)
5:00 get done with work
5:30 3 free range eggs, 1/4c mozzerella cheese, 1/2T EVOO, 1.5c broccoli cauliflower and carrots
8:00 1 O.N. Casein protein, 2T natty pb, 2-3T flaxseed meal (and maybe some pumpkin for taste)

Aloha DrDan,

Welcome to the Indigo 'ohana'.

Not sure if you have been watching the Spills and have this information, but some of it might be helpful.

Helpful Hints:

1. Don't wait to up your carbs
2. Get rid of any unhealthy carbs...keep them all clean
3. Get rid of wheat
4. Get rid of dairy/milk and switch over to Unsweetened Almond Milk
5. Be leary of too much Oatmeal as it will have the same affect as the gluten does in wheat
6. Don't drink any form of Tea (Red, Black, White, Green) this will block the effects of Indigo-3G.
7. Don't take any concentrated forms of greens like Superfood, etc.
8. You don't need to take a fat burner while using Indigo-3G
9. Start saving money up now because you'll need to buy new clothes
10. Enjoy the ride...you'll want to just keep going, but be aware of how your body is feeling. A lot of us learned early on that Indigo-3G allows us to just keep going and we did, but then we fried our CNS. We have all since learned to take a break from time to time and do some Neural recharging type workouts.
11. Ask lots of questions over in the LiveSpill.
12. (like BiP says) Get lots of good quality sleep.
13. (like BiP says) Use Neural Charge workouts - you could devote one day a week to them, doing 1 or 2, or once every could of months do an entire week of NC only, or neural charge and high frequency strength work
14. (like BiP says and I totally agree) Drink 1-2 scoops Power Drive post workout, especially after NC workouts. Very good for neural recovery

Oh yeah...BTW

15. (Worth mentioning again) Be careful when you open up Hip's log. Make sure you're in a location that other people cannot view your screen. He takes a lot of 'black box' pictures.

16. Oh yes...fruit...only eat it early in the morning's.

As I noticed, you already know how to find the Live Coaching Lab, so again, welcome to the 'ohana'.

This is my planned diet for the first week of Indigo-3G full dosage. I will continue to lift in the morning before work and add Sled after work as energy and CNS allows.

Week 1_February 26, 2012

3,300 calories / 305g protein / 360 carbs / 70g fat

4:00am 4 caps Indigo-3G, ~1T lemon juice
4:40 6-12 oz coffee or 1/2-1 serving PurusLabs Muslce Marinade (ingredients seem allowable)
4:45 begin periWO: 1 ANACONDA, 2-3 scoops MAG-10, 3-4 scoops Surge Workout Fuel , 3T maltodextrin, 2T glucose
Session 1 (HFS, Foundation, Structural) @ 5:00-6:45?
postWO Power Drive
7:30 1 whey, 2 eggs, 9 oz baked Russett potatoes
9:45 1 Gaspari Myofusion, 1/2c oats or 2c Puffed Rice, 2T flaxseed meal
11:00 4 caps Indigo-3G
12:00 4 oz chxn, 1/4c (dry) brown rice, 1/2c black beans, broccoli, cauliflower, carrots, 1tsp EVOO
2:45 1 Gaspari Myofusion, 1/4c almonds/walnuts, 2T flaxseed meal
5:00 4 caps Indigo-3G
5:45 begin periWO: 1 Hydrowhey or VP2 whey isolate; 1 Surge Workout Fuel or 3T maltodextrin and 2T glucose; 5g glutamine; 5g creatine
Session2 (Sled, Abs) @ 6:00-6:30
8:00 1 casein protein, 1/2 whey, 3c Puffed Rice, 2T natty PB or 1/4c almonds/walnuts,
broccoli, cauliflower, carrots

3,308 calories
307 protein (37%)
358 carbs (43%)
72 fat (20%)
41 fiber

About your pain question from last night's Coaching Lab: Curcumin is the best choice for aches and pains, and Flameout if it's inflammation related. For shin splints, look into Active Release Techniques (ART.)

1. Check to see if the lemon juice contains the flavones and quercetin that interfere with Indigo. It likely does. If so, don't take your lemon juice with Indigo.

2. No idea what that Marinade is, sorry.

3. Do NOT add glucose and malto to your Biotest workout products. They have everything you need. In fact, you'll only screw up the formulations by adding stuff and decrease effectiveness.

4. No idea what Myofusion is.

5. Again, do NOT mix other products with Biotest workout products. Totally counterproductive. If those supps needed something extra, we'd have added it. You can keep the creatine if you'd like, but Anaconda already has it.

6. Solid food choices look fine.

Hey DrDan, I looked at your log and have a few comments. First of all you're in great shape already. I think your protein looks a little high. Here is some info about protein Coach Thib posted in the indigo spills a while back, and perhaps this would be useful for setting the right amount of protein in your diet. I cut out the other people's comments and just pasted CT's. The discussion is about protein, amino acid levels in the blood, and low protein days. Brace yourself, this is a lot of info haha:

Christian Thibaudeau: @corst... that explanation is not exact. It's not that a constant level makes it necessary to have a greater intake to be able to have peaks and valleys in blood amino levels. It's more that you CAN'T have a valley if you have a constantly high level of blood amino acids and the delta (difference) between your low level and high level is what stimulates anabolism. Furthermore a constantly high level of blood amino acids desensitize your body to it... it upregulates protein oxydation, breakdown
Christian Thibaudeau: and conversion to glycogen. When that happens, your body becomes less anabolic.That's why a low protein day works: it resensitize your body to protein. If your body constantly receives 300g of protein in a day, it adjusts to that level. At first going from 150 to 300 might stimulate an increase in anabolism. But after a few days or weeks at 300g your body adjust and it becomes your baseline (in a sense it has the same effect as 150g used to have). By having a few low protein days (1-2/week)

Christian Thibaudeau: You keep the body responsive to sudden increases in protein levels and thus favor an anabolic reponse. A sudden increase in blood amino acid levels *IS* anabolic, but only if that increase is seen as a departure from normalcy. This is also why having a constantly elevated blood amino acid level throughout the day is a mistake if you are natural (not using anabolic drugs).

Christian Thibaudeau: The more protein you consume on a daily basis and the more often you eat protein, the more low protein days you need to have. When I'n pulse feasting I do not need more than 1 low protein day per week because each day I spend time in a low blood amino acid state. If I were doing a true intermittent fast with no protein or amino acid for 16-18 hours/day then there is no need for low protein days at all.
Christian Thibaudeau: On the other hand, someone who eats frequent protein meals each day (4-6 meals) might need as much as 2-3 low protein days per week to avoid habituation.
Christian Thibaudeau: Of course this related to the natural trainee. Individuals cheating nature by using anabolic drugs do not have that problem since the drugs artificially create the anabolic response 24/7.

Christian Thibaudeau: @ Dave-G... the low protein day does more than simply create a rebound the next day. It prevents habituation to a high protein intake.
Christian Thibaudeau: Which is why the more protein you take in on a daily basis, the more low protein days you should have
Christian Thibaudeau: @ BiP... it's not a matter of being too often. You can eat 6 solid meals with protein if you want, but you WILL have to use more low protein days to get maximum body comp changes. at 4 solid, protein containing meals per day plus peri-workout I would recommend 2 low protein days per week. At 2-3 solid meals peri, 1 low protein day should suffice.

Christian Thibaudeau: And it's also a matter of the type of protein you consume... 2 daily meals of fatty meat/day might require more low protein days than having 4 protein meals per day if they are: egg whites / chicken / fish / shake... because the fatty meat enters the bloostream at a slower rate and thus creates a more steady blood amino acid level.

Christian Thibaudeau: You do not need to lower total protein intake AND frequency. Just make sure that you have periods during the day where your blood amino acid levels are low. So aim more for ''white'' protein sources (chicken, turkey, fish, eggs). or very lean red meat (wild meat). And eat your fibrous veggies separetly from your protein sources.

Christian Thibaudeau: @ BiP... both works... seriously over the long run it wont make much of a difference as long as you avoid protein desensitization
Christian Thibaudeau: High levels of blood amino acids ARE anabolic. So it's not about consuming less protein. It's about consuming as much protein as you can while avoiding habituation.

Christian Thibaudeau: Which is why MAG-10 is so great. It spikes blood amino acid levels BUT brings them down fast, so you can increase protein intake without fear of habituation.
Christian Thibaudeau: It also means that the more protein you take in per day, the less slow digesting protein (fatty meat) you should take in

Christian Thibaudeau: Consuming 1 scoop of MAG-10 10-15 min. prior to each solid meal is a very effective strategy for boosting overall amino acid levels without fear of habituation
Christian Thibaudeau: @ BiP... personally my favorite way of eating (when not pulse feasting) to gain mass is to have breakfast (roughly at 7am), peri-workout at 9:30, pulse at 4:00, dinner at 6:30
Christian Thibaudeau: If training twice a day, the pulse at 4 becomes a peri

To keep your calories the same if you drop some protein, don't be afraid to add some healthy fats (its probably best to eat those at night). Here are some articles by John Meadows that give you a good breakdown on healthy fats to add to your diet:
http://www.T-Nation.com/...t_saturated_fat

http://www.T-Nation.com/..._simple&cr=

@ jormanders74

Thanks for checking out my log and for the info. Protein "cycling" is a good idea, just as carb cycling is. I do throw in a lower protein day on 1-2 days/week when I don't lift weights. Currently, my lifting days have 270g protein, HIIT cardio day has 220g, and day off has 190g.

Hey DrDan... welcome to the project. looking pretty shredded in your pics!

The last of the supps to start my Indigo experience have finally arrived! I was most excited today to get the giant Nalgene bottle haha. For some reason, I felt compelled to take some pics...

...and the SWF

That is a pyramid of muscle fueling/building awesomeness!!! May I ask, How hard was it for you to get that lean?

DAY 1 - 02/26/12
143.0 lbs

...and so it begins! The first Indigo dose went down the hatch this morning at 5:30. I weighed-in today at 143 lbs (-4lbs versus 2 weeks ago before my 1 week break from lifting...unintentional weight loss). Today I will do heavy Sled (push,drag,row) or HIIT on the stationary bike (depending on the cold 35mph wind!). I'll post the day's diet and training later, but for now here are starting pics.

another pic

and another

yet another

a full front

it's hard to take a back-shot of yourself haha