BACKGROUND INFORMATION

1) Age:30

2) Height:6'0

3) Weight:225

4) Occupation:Sr. Recruiting Specialist for an international law firm

5) Primary fitness goal (choose one): Gain Muscle (Primary)

6) Secondary fitness goal (choose one): Lose Fat

7) Days per week you can train: 5-6 days

8) Total calories consumed on training days: Between 3000-3200

9) Total calories consumed on non-training days: 2500-2700

10) Total grams of carbs consumed on training days: I don't count specifically my daily grams of carb intake.
Breakfast: smoothie (1 scoop GROW, 1 scoop low carb MD, 2 cups mixed frozen berries, 2 tblspns almont butter, 1 cup almond milk)
Snack: 1 scoop GROW w/ handful almonds
Lunch: 6-8 oz chicken/ green beans (baked in extra virgin olive oil & pepper)
Pre Wkout: 1 Finibar, 2 scoops SWF, 2 scoops Mag10, 10g creatine (drink 1/3 prior, 1/3 during, 1/3 post)
60 min Post: 4 eggs, 3 brown rice cakes
Late night snack: depending on if I'm hungry or not, I'll have 1-2 scoops low carb MD

11) Total grams of carbs consumed on non-training days: Same as above but remove the peri-workout nutrition. Instead of eggs/rice cakes for dinner, usually 6-8oz lean meat and green beans or asparagus

12) What time of day do you train? 5pm after work

13) Is your gym crowded when you train? i24hr Fitness, commercial gym. Yes, pretty crowded in the evenings

14) Which of the following pieces of equipment do you have access to during your workout? Don't have any of the below equipment in my gym, unfortunately. I've tried convincing the gym manager to get a sled........but keep getting shot down.

Prowler/Sled
Large Tire
Bands
Chains
Kettlebells


Additional bkgd info. I'm a FFB. I was always big as a younger kid. Started playing football in 7th grade and kept active in sports all thru college. (football, thru shot put & discus in college, wrestled heavyweight) Always trying to stay active, love the outdoors. About 3+ years ago I found T-Nation and started following. Didn't want to carry the excess lbs anymore and decided to really start watching my diet. I've been happy w/ my progress over the last few years. In college I was always around 240-250lbs, problem areas are definitely love handles, lower stomach, man boobs. I'm down to 225 now and looking much leaner every year.

I consistently try to vary my workout programs every 8-12 weeks. Just finished TBT 3 days a week, w/ one beach body day on saturdays. Now doing a Monday-chest/tri's (heavy), Tues-back/bi's(high volume), Wed-legs(legs), THurs-HIIT (hill sprints or sprints on track), Fri-light cardio, Sat-Upper body (light weight/high volume), Sun-rest or 3-4mi light jog/walk. I'm in my 4th week now and seeing good progress.

I'll get some pics posted up later this weekend.

Cheat Meals: I gotta be honest, being a FFB, my Sunday evening cheat meals get a little crazy sometimes. I can usually keep the meal fairly healthy w/ lean meat/ potatoes/ veggies/ beans/ etc. But about 30min after my 'sweet tooth' kicks in. For example: last sunday after my cheat meal I ate 15 cookies w/ some ice cream. I know this is one area I need to work on, and that it is most likely what's holding my back from getting to that next level.

Anyone else out there have these crazy 'sweet tooth' cravings?

Took my first dose of I3G this morning b/f my workout. 1hr prior to my FINiBAR then 2 scoops SWF/2 scoops MAG-10, 10g creatine. Saturdays I usually do an upper body workout (light weight/ high volume) Felt really good, great pump.

Bodyweight Pull-Ups x 12 reps (alternate all 3 grips - 8 sets total)
superset w/ standing db press x 15 reps (4 sets)
then superset 4 sets of bb incline x 12 reps (4sets)

bb bent over rows x 12-15 reps (4sets)
then superset 4 sets bb flat bench x 12 reps (4sets)

db lateral raises x 12-15 (3 sets)
superset w/ db shrugs x 12 (3 sets)

Garhammer db curls x 12 (3 sets)
superset w/ cable rear delt flies x 12 (3 sets)

Tri set for triceps: cables, reverse grip x 8, pushdowns x 8, overhead ext x 8 (3 sets)
superset w/ seated db curls (moderate weight) drop set w/ lighter weight (3 sets)

Re: sweet tooth.

Chromium (I use GTF) 200 mcg once per day, w/ one additional on cheat meal day; keep your blood sugar stable.

Thanks, I'll definitely check that out.

Pics posted below......

relaxed front

back flexed

back relaxed

Workout stats this past week......

Monday (chest/tri's - heavy)
BB standing military/push press
95 x 10 (ramping)
115 x 8
135 x 5
155 x 3
175 x 3
185 x 3
195 x 3
175 x 3 - 2 sets
185 x 3 - 2 sets
195 x 3 - 2 sets

BB incline press
225 x 5
245 x 4
265 x 3
285 x 3
265 x 3 - 2 sets
275 x 3 - 2 sets
285 x 3 - 2 sets

BB flat bench
275 x 3
295 x 3
305 x 3
315 x 3
295 x 3 - 2 sets
305 x 3 - 2 sets
315 x 2 - 2 sets

DB lateral raises
4 x 8-10 (30, 32.5, 35, 35)
superset w/ DB shrugs
4 x 12 (90, 95, 100, 105)

Cable overheads presses for tri's
4 x 15 (200 - most the cable rack can go)
Single arm reverse cable
4 x 12 (60lbs)

In between each set on all exercises, I do a set of abs. Different ab movement w/ each different lift.

Tuesday - back/bi's (moderate-high volume)
Bodyweight Pull-ups (pause at top/squeeze for solid 1-2 count)
6 x 10-12 reps
superset w/ cable pullovers (100, 110, 120)

Smith Machine bent over rows (pause at top/squeeze for 1-2 count)
135 x 12 - 2sets
155 x 12 - 2 sets
165 x 10 - 2 sets
174 x 10 - 2 sets

Single Arm pulldown (lower lats)
75 x 10
90 x 10
105 x 10 - 2 sets

seated cable rows
165 x 12
180 x 10
195 x 10

Wide grip lat pulldowns w/ squeeze at bottom
165 x 8 - 3 sets

Seated DB hammer curls
30 x 12 - 2 sets
32.5 x 10 - 2 sets

Preacher curls (drop sets)
100 x 8 / drop to 75lbs x 10 (3-4 sets)

First 3 exercises I do an ab movement, last few exercises 30 jumping jacks in between sets

Wednesday/ Legs
Squat
135 x 15
225 x 12
275 x 10
315 x 6
345 x 5
365 x 3
385 x 3
345 x 3
365 x 3
385 x 3

Deadlift
135 x 8
185 x 5
225 x 5
255 x 5
275 x 5
295 x 5
325 x 3
345 x 3
295 x 3 - 2 sets
325 x 3 - 2 sets
345 x 3 - 2 sets

Single leg/ leg press (one set feet lower to hit quads/ 2nd set feet higher to hit hams)
230 x 12 each leg - 2 sets
250 x 10 each leg - 2 sets
280 x 8 each leg - 2 sets
superseting bodyweight walking lunges between each set, 10 each leg

-inbetween every set on leg day I do 100 jumps w/ a jump rope

Thursday: HIIT
1/2 mile warm up
Plyo's - high knees/butt kicks/carioca/back pedal
2 sets each for 25 yards
100m x 8 (first time doing sprints in a while so i did build ups)
-sprint the straight away, walk/jog the turn
1/4 mile cool down

Friday: was feeling really tired/ rested

Saturday: Upper body (light/high volume)
Bodyweight Pull-Ups
8 x 12
Superset w/ DB Military press
45 x 15
50 x 15
55 x 12
60 x 10
last 4 sets are BB incline pres
185 x 15
195 x 12
205 x 12
215 x 10

BB bent over rows
135 x 15
155 x 14
165 x 12
175 x 12
superset w/ BB flat bench
185 x 15
215 x 12
225 x 12
235 x 12

DB lateral raises
25 x 12-15 4sets
superset w/ DB shrugs
90 x 12
90 x 12
95 x 12
95 x 12

Garhammer curls
30 x 12
32.5 x 12
35 x 10 2sets
superset w/ cable reverse flies for rear delts
120 x 12 4sets

Tri set for tri's (see above)
160 x 8
170 x 8
180 x 8
superset w/ DB curls w/ drop sets
40 x 8 drop to 25 x 10 (3 total sets)

Sunday: trying to decide what to do today, either head to gym for the 100 rep bodyweight wkout or go for a 3-4 mile jog/walk

Decided to run a 5k (26min), then walk 30 minutes after for my Sunday recovery workout today. Took my Indigo-3G this morning. One hr later, finibar......then drank 2 scoops MAG-10 during my cardio.

Made yesterday my cheat meal day b/c had a 4th of July/ pool party to go to. Drank 6 beers throughout the day. Eat well during the day w/ pullled pork and turkey and some fruit. But later in the evening the cake was brought out and I had about 5-6 pieces........DAMNIT!!!!

W/ the holiday I got to workout in the morning today. Had a great workout and felt great the entire time, but the strenght just wasnt quite there. As stated above, I normally lift in the evenings around 5pm. This morning was my heavy chest/tri's day....it was tough getting primed that early for heavy lifting. It took a little extra neural charge exercises to get body awake. Workout info below.......

Monday- Chest/Tri's (heavy)
Standing BB military press/ push press (on heavy last couple sets)
95 x 15
115 x 10
135 x 6
155 x 3
175 x 3
195 x 3
175 x 3 (2 sets)
185 x 3 (2 sets)
195 x 3 (2 sets)
- abs on the ball inbetween each set x 12reps

Incline BB bench
225 x 5
245 x 4
265 x 3
275 x 3
255 x 3
260 x 3
265 x 3
270 x 3
275 x 3
280 x 3 (2sets)
- hanging leg raises between each set x 10 reps

Flat BB bench
275 x 3
295 x 3
305 x 3
275 x 3 (2 sets)
285 x 3 (2 sets)
295 x 3 (2 sets)
- laying down crunches w/ leg raise x 10 reps

Incline DB flies
35 x 12
37.5 x 12
40 x 10
42.5 x 10
superset w/ close grip pushups x 20 reps
added cable/rope face pulls x 12 (4sets)

Cable overhead presses
200(most the stack holds) 3 x 20reps
superset w/ DB lateral raises, 30's 3x12reps

single arm reverse pulldowns, 60lbs 3x8reps
superset w/ DB shrugs, 90x12, 95x12, 100x12

Forgot to add my warm-up before each lifting session.
3 min jog on treadmill
3 x 5 plyo pushups
3 x 5 either standing vertical jumps or broad jumps
3 x 15 jumping jacks
- this works great on getting me body primed for a hard workout. Definitely after being in an office all day. That dreaded drive to the gym after work in traffic can just kill your momentum sometimes. this quick 12-15min warm up has been great for me.

Holiday weekend is over....back to the grind. Starting this morning off w/ my dose of I3G at 6am.

6:45am - Breakfast (Smoothie)
- 1 scoop GROW
- 1 scoop Low Carb MD (Once this bottle runs out, I'll get MD for more carbs)
- 2 tblspn almond butter
- 1 cup almond milk
- instead of regular 2 cups frozen berries (mix of blueberries/blackberries/raspberries), I added another to make 3 cups.
About 650-700 calories total

10:00am Snack
- 1.5 scoops GROW
- Fish Oil

11:45am - 2nd I3G dose
12:45pm - Lunch
- 8 oz chicken
- 2 cups green beans (baked in xtra virgin olive oil w/ pepper)
- 2 handful of almonds

*Thinking about throwing in a 'Pulse Fast' day on Thursday.

Getting ready to take my 3rd dose of Indigo-3G, 4pm
4:40pm - 1 FINiBAR
5:00pm - drink 1/3 of workout drink (see above0
5;15pm - warm up routine
5:30pm - Back/ Bi's (will post workout stats later tonight)

Felt great all day, then got to the gym and just didn't have it today. Strength was down, but still pushed through for a lot of volume.

Tuesday - Back/ Bi's
Bodyweight Pull-Ups (squeeze 2 sec hold at the top)(regular grip, underhand, parallel)
first 3 sets x 12
last 4 sets x 10
-superset w/ cable rope pulldowns
- 30 jumping jacks inbetween each set

Smith machine bent over rows (squeeze 2 sec hold at top on first 6 reps/ then 6 more slow reps)
6 sets x 10-12
- 30 jumping jacks inbetween each set

Single Arm Pulldowns (learned from Shelby Starnes video for lower lats)
3 x 12

Seated cable rows
3 x 12
superset w/ straight bar cable pulldowns
- 30 jumping jacks inbetween each set

Light weight lat pulldowns (hold 2 sec squeeze)
2 x 10
- superset w/ rope cable pulldowns

DB Hammer Curls
3 x 12
superset w/ light weight reverse BB curls x 10-12

Incline Seated DB Curls
3 x 10-12
superset w/ light weight standing BB curls x 10-12
- 30 jumping jacks inbetween each set

Again, struggled thru the workout, but after looking at what I did, feel pretty good about it.

7:30pm Dinner
4 eggs
2 pieces Ezekiel bread
1 brown rice cake
4 oz chicken

I'll go into fitday.com and punch in my food to get the # of P/C/F i'm taking in daily

Punched in my food online to get the exact #'s.......a bit lower than I had thought originally.

Workout days (weight lifting)
Total Calories - 2832
Protein - 243g (984 calories)
Carbs - 267g (1037 calories)
Fat - 83g (722 calories) also take Fish Oil throughout the day so #'s a bit higher

Now the question is, should I increase my calorie intake or keep the same for now? Not sure what to do. In my last couple workouts my strength level just hasn't been there. Maybe an increase in calories would help. I'll see how I feel later tonight w/ my leg workout.

CT or Shug...., I'd really like to get your thoughts? Thx

Decided to throw in some red potatoes w/ my lunch today to bump up my carb intake for the day. Had a great leg workout, good pump, strength was right on target, felt like I could keep going after my workout. details below...

Wednesday - Legs
Squat
135 x 15
225 x 12
275 x 8
315 x 6
345 x 5
365 x 3
385 x 3
345 x 3 two sets
365 x 3 two sets
385 x 3 two sets
315 x 6
- 100 jumps w/ jump rope inbetween every set

Deadlift
135 x 8
185 x 8
225 x 6
255 x 5
275 x 5
295 x 5
325 x 3
345 x 3
295 x 3 two sets
325 x 3 two sets
345 x 3 two sets
- 100 jumps w/ jump rope inbetween every set

Single leg/ leg press
240 x 12 two sets
- first set feet set lower to hit quads more
- 2nd set feet set higher to hit hams more
280 x 10 two sets (same as above)
360 x 8 two sets (same as above)
- superset w/ bodyweight lunges after each set x 10 each leg
- again 100 jumps w/ jump rope after each superset

Great workout for me w/ decent weight and high volume

350 on deadlift has been my breaking point over the last few years. I hurt my lower back 2.5 yrs ago and since then just haven't been able to pull the weight I used to in college. So to offset this, I've got to bust out the old college weight belt and I try to add more volume in my leg workouts.

Decided to up my daily carb intake. I added a 1/2 cup dry oats to my morning smoothie, and added a banana and 2 brown rice cakes to my lunch. Everything I keep reading in the live spills says you've got to give I3G the nutrients to work........so that's exactly what I'll do.

Was out of town this past weekend. I got my Saturday upper body workout in on Friday before I left. Great workout, but Saturday/Sunday were off days. Back at it today......I'm doing the Pulse Fast today at work. 1 Scoop Mag10 at 7am/10am/12:30pm/3pm then peri workout routine as usual.

Good posts going so far. Why the pulse fast?

I decided to go w/ a Pulse Fast yesterday b/c of the weekend. It was the annual float trip. I ate pretty well but drank some beers, so I wanted to do a Pulse Fast to clean my body out.

Thanks......I'll try to keep the posts as detailed as possible w/ my training.