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Serpiente-6509's Indigo-3G Log
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serpiente-6509
Level 3

Join date: Dec 2009
Posts: 136

Age: 23
Height (inches): 70
Weight (pounds): 185
Occupation: Biomedical Engineering PhD Student
Primary fitness goal: Gain muscle
Secondary fitness goal: Gain strength
Calories consumed on training days: 3500
Calories consumed on non-training: 3000
Carb grams consumed on training days: 300
Carb grams consumed on non-training days: 250
Days per week I train: Ideal training week is 5-6 sessions per week
The time of day I train is: Morning or late evening
When I train, my gym is: Moderately Crowded
I have access to the following pieces of equipment: Large tire, Bands


Will post pics later tonight at latest tomorrow.
Additional Information
Current workout nutrition:
2hrs pre workout: Solid meal. This is usually a bowl from Chipotle with extra chicken and extra rice
:30 min: Stim based preworkout and begin sipping anaconda drink (2x Anaconda, 1.5-2x SWF, 1x Mag10)
Post training: Finish anaconda drink. 50g whey protein, 10g BCAA, 5g creatine, 1x SWF
1hr Post training meal:
AM workout- eggs, oats, almond butter, fruit
PM workout- smoothie from Berardi's Gourmet Nutrition

Biggest issue I have at the moment is sleep with me getting about 4-5 hours on a good day. I try to take a 30 min powernap sometime during the day but it's rare.

Looking forward to working with everyone!

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serpiente-6509
Level 3

Join date: Dec 2009
Posts: 136

A bit of history:

I started getting into working out when I was in high school and wanted to go into the Navy SEALs. Somewhere along the road I got side tracked, ended up in college, and am not in MN going after a PhD in Biomed engineering.
I didn't start seeing serious results until I went to undergrad in Omaha and started powerlifting. I went to undergrad a small 140 and left a solid 220. Though once I started grad school the long hours and work load kept me from lifting and I am back down to 180. Lost a lot of definition and strength as well. Defiantly looking to reverse that!

Also if anyone is wondering about why I have Bane as my avatar, he was my childhood hero growing up and well it's more of a motivation thing for me since I want to get back to being powerful.

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serpiente-6509
Level 3

Join date: Dec 2009
Posts: 136

Before Pictures
Front Relaxed

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serpiente-6509
Level 3

Join date: Dec 2009
Posts: 136

Back Relaxed

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serpiente-6509
Level 3

Join date: Dec 2009
Posts: 136

Side

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serpiente-6509
Level 3

Join date: Dec 2009
Posts: 136

I already knew I needed a ton of work but looking at these pictures that is really solidified. Specific targets to work on are my shoulder, chest, and back (specifically try and get some kind of taper). Pretty much everything come to think of it.

I just placed my I3G order a few hours ago so I don't think it will arrive until next week but I will still keep posting training logs and food logs.

Any advice is really appreciated. Thanks a ton!

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Chris Shugart
Director of Content

Join date: Oct 2002
Posts: 17419

Good to see your log up. Hope to see you in the Live Coaching Lab!

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HawaiiTunya
Level 10

Join date: Aug 2007
Posts: 4742

Aloha Serp,

Welcome to the Indigo 'ohana'. Some of this information you might all ready be aware of, but I have been posting this in the new logs, hope it helps. :-)

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; though not a requirement, but most of us have switched over to gluten free products and recipes. A lot of us use rice based cereals like Cream of Rice or Rice & Shine; some use Cream of Buckwheat, or even Quinoa flakes.
4. Get rid of dairy/milk and switch over to Unsweetened Almond Milk or Unsweetened Coconut Milk, both are AWESOME!
5. Be leary of too much Oatmeal as the Avenin in 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) There is a guy on Indigo that you have to be leery of, especially be careful when you open up his log, he goes by Hip Scar. He seems like a nice enough person, nothing really abnormal about him except well ... he takes a lot of 'black box' pictures. Make sure you're in a location that other people cannot view your screen.
16. Another member to be watchful of is seph89 he is a little bit out there and always is spouting off BBBBBRRRRRAAAAAIIIIINNN CAAANNNNDDYYYYYYY and at times can give TMI. :-)
17. Oh yes...fruit...only eat it early in the morning's.
18. Drop all forms of 'fruit' juices. Full of sugar's.

Come over to the daily Live Coaching lab as there is a ton of amazing information shared every day; along with the the information we tend to spill lots of antics, razzing general harassment of our fellow teammates...all in good fun.


Again, welcome to the 'ohana'.

Tunya

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serpiente-6509
Level 3

Join date: Dec 2009
Posts: 136

HawaiiTunya wrote:
Aloha Serp,

Welcome to the Indigo 'ohana'. Some of this information you might all ready be aware of, but I have been posting this in the new logs, hope it helps. :-)

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; though not a requirement, but most of us have switched over to gluten free products and recipes. A lot of us use rice based cereals like Cream of Rice or Rice & Shine; some use Cream of Buckwheat, or even Quinoa flakes.
4. Get rid of dairy/milk and switch over to Unsweetened Almond Milk or Unsweetened Coconut Milk, both are AWESOME!
5. Be leary of too much Oatmeal as the Avenin in 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) There is a guy on Indigo that you have to be leery of, especially be careful when you open up his log, he goes by Hip Scar. He seems like a nice enough person, nothing really abnormal about him except well ... he takes a lot of 'black box' pictures. Make sure you're in a location that other people cannot view your screen.
16. Another member to be watchful of is seph89 he is a little bit out there and always is spouting off BBBBBRRRRRAAAAAIIIIINNN CAAANNNNDDYYYYYYY and at times can give TMI. :-)
17. Oh yes...fruit...only eat it early in the morning's.
18. Drop all forms of 'fruit' juices. Full of sugar's.

Come over to the daily Live Coaching lab as there is a ton of amazing information shared every day; along with the the information we tend to spill lots of antics, razzing general harassment of our fellow teammates...all in good fun.


Again, welcome to the 'ohana'.

Tunya


Aloha kakahiaka HT (I hope I got that right).

Thanks for the input. I will follow all those to the letter! I've already started to up the carbs and I will post food logs here as the day goes or just at the end of the day in one big post.

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Sooner03
Level 5

Join date: Jun 2011
Posts: 178

Looks like you've got a solid understanding of everything already. No doubt you'll get great results. Enjoy the ride!

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serpiente-6509
Level 3

Join date: Dec 2009
Posts: 136

Sooner03 wrote:
Looks like you've got a solid understanding of everything already. No doubt you'll get great results. Enjoy the ride!


Thanks Sooner03! I do feel the same way but hey there's always room to improve.


I just ordered my round of I3G yesterday so the waiting is kind of killing me already

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serpiente-6509
Level 3

Join date: Dec 2009
Posts: 136

Food so far for today
08:30- 2x Chobani greek yogurts
1 cup oats (Will need to get some quinoa flakes this afternoon)

12:30- Homemade Steak Fajitas
8 oz new york strip
1 cup spanish rice
1 cup roast peppers
.5 avocado
1 whole mango

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Lonnie123
Level 5

Join date: Jun 2004
Posts: 6246

Welcome aboard brother, lets get it done!

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serpiente-6509
Level 3

Join date: Dec 2009
Posts: 136

Just got home from work. Updated food log

16:45 - Pre workout meal
6 oz salmon w/ skin
1 cup white rice
1 tsp soy sauce
1 mango
Peri workout nutrition for today (currently in the frig) {nx= number of servings}
2x SWF
2X Anaconda
1X MAG-10
Immediatly post work out (already in gym bag)
50g whey protein+ 10g BCAA + 5g Creatine + 60g simple carbs (ran out of SWF)
1x Power Drive for neural recovery

Post training Meal
Popeye Spinach shake from Gourmet Nutrition (Berardi)

Then a long night of studying ion transport

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serpiente-6509
Level 3

Join date: Dec 2009
Posts: 136

Lonnie123 wrote:
Welcome aboard brother, lets get it done!


Thanks Lonnie123! I'll make it count!

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serpiente-6509
Level 3

Join date: Dec 2009
Posts: 136

Training: 4/5/2012
Time: 20:30-22:00

Deadlift Complex (Managed to do only three iterations)
Top Half Deadlift: 315, 365, 405 (Reps: 5, 5, 4)
Deadlift from Floor: 315, 315, 315 (Reps: 5, 5, 3)
Power Clean from Hang: 125, 135, 135 (Reps: 3, 3, 2)
Good Morning-Jump: 100, 100, 100 (Reps: 10, 8, 8)
Broad Jump Series: Body weight (Reps: 10, 10, 9)

15 minutes moderate cardio on stationary bike

Post training:
Same as listed previously
Substitute 1 cup white rice+ 8 oz lean pork loin instead of smoothie

Reflections on Training:
Towards the end of the third iteration I did feel a performance drop and consistent with Coach CT saying to not chase fatigue but rather performance I decided to call it at the third round. Energy at the beginning of training was pretty low. I don't wish to make excuses but given that I only slept 3.5 hrs I am sure that is one reason I was not able to go heavier or for more circuit rounds. I really need to work on getting more sleep.
Thoughts from the community?

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serpiente-6509
Level 3

Join date: Dec 2009
Posts: 136

Leaving town today and will be back Sunday PM. So no training. I'll start logging again when I get back.

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serpiente-6509
Level 3

Join date: Dec 2009
Posts: 136

Did a quick 5 mile run today before I have to get to the airport. Nothing too major. I'll start logging with Sunday's training session.

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serpiente-6509
Level 3

Join date: Dec 2009
Posts: 136

Food for today so far:
08:30
-2x Chobani Greek Yogurt

12:45
-.5 lb venison
-1 cup white rice
-1 cup black beans
-.5 avocado
-1 cup spinach
-2 tbsp olive oil
-crutons
-broccolli

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HawaiiTunya
Level 10

Join date: Aug 2007
Posts: 4742

serpiente-6509 wrote:
Food for today so far:
08:30
-2x Chobani Greek Yogurt

12:45
-.5 lb venison
-1 cup white rice
-1 cup black beans
-.5 avocado
-1 cup spinach
-2 tbsp olive oil
-crutons
-broccolli


I should feel privileged that I can get all the grass fed beef I want at a very inexpensive price, but find I am envious of your venison.

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serpiente-6509
Level 3

Join date: Dec 2009
Posts: 136

HawaiiTunya wrote:
serpiente-6509 wrote:
Food for today so far:
08:30
-2x Chobani Greek Yogurt

12:45
-.5 lb venison
-1 cup white rice
-1 cup black beans
-.5 avocado
-1 cup spinach
-2 tbsp olive oil
-crutons
-broccolli


I should feel privileged that I can get all the grass fed beef I want at a very inexpensive price, but find I am envious of your venison.


Venison is very good but it is second to buffalo which I try to make my main red meat source. There's a local butcher shop that sells it so I pretty much go get it there.

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serpiente-6509
Level 3

Join date: Dec 2009
Posts: 136

Tonight's workout PM Nutrition

18:00 Pre Training Meal
-2 slices Udo's Gluten Free Bread
-1 tbsp Almond butter
-25g whey isolate
Training 20:30-21:57
Peri workout Protocol
-1x SWF
-3x Anaconda

(nx= number of servings)

25g whey post training

23:30
Post training meal:
-3 large egglan's best eggs
-2 medium russert potatoes
-2 tbsp flax oil

Workout: Squat (WeightxReps)
Full ROM Squat:
Warm ups: 135x10, 185x5
Work Sets: 185x5, 225x3, 235x1, 255x1, 275x1 (the last one was real easy wanted to do 315 but didn't trust anyone to spot me)
Full ROM Squat: 135x25
Front Squat: 3 Sets (135x5)

Kayak Lat Pull downs
12x100, 10x120, 10x120 (Held contraction for 2 s each rep)

Stationary Bike: High intensity 15 min

I'm not really liking this idea of having two meals close together then a 5-6 hour window of no nutrient intake so I'll start throwing in a protein shake and a handful of almonds somewhere in there. Thoughts on this?

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serpiente-6509
Level 3

Join date: Dec 2009
Posts: 136

So far for today:

09:00
.5 cup rice and shine
2 whole large eggs
2 6oz cups of chobani yogurt with pineapple
4 caps FA3
MultiVit

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serpiente-6509
Level 3

Join date: Dec 2009
Posts: 136

Got a nice care package...time to get rolling!

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serpiente-6509
Level 3

Join date: Dec 2009
Posts: 136

Okay first dose of indigo down the hatch at 9AM sitting for breakfast at 9:40 AM

I can't eat too big a meal since I have a meeting so for breakfast we have:
-3x Rice and Shine
-48g Whey Protein

Training this evening will be the first day of the Indigo HF Hypertrophy Training. Did walk to work with weight on my back 15 min with about 40lbs on my back so I'll count that at one cardio session. I'll keep posting things here as the day progresses.

Lunch will be at 12:30 and we have Thai Peanut Chicken from my slow cooker recipe book.

Tomorrow I'll have some set bench marks of weight bf% and the like since I'll be taking a ride in the bod pod so I'll post my results ....EEEK!

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