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Serpiente-6509's Indigo-3G Log
 

serpiente-6509
Level 3

Join date: Dec 2009
Posts: 136

Indigo dose 2 at 12:15
Lunch 12:53
-Thai Peanut Chicken
-1 cup brown rice
-1 cup spinach + 1 cup black beans and some diced tomatoe

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serpiente-6509
Level 3

Join date: Dec 2009
Posts: 136

Just got home from work at 17:40. Downed Indigo dose 3.
Peri Workout
18:40 FINiBAR
3x Surge Workout Fuel
3x ANACONDA

Immediate post training
40 g whey protein
1 bottle gatorade (about 35g carbs there)

Post training meal
Chipotle Chicken Bowl double chicken double rice

Will post training once I get back


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serpiente-6509
Level 3

Join date: Dec 2009
Posts: 136

Training 4/14/2012

HFS
Squat
195 195 195

Bench Press
165 165 165

Deadlift
225 225 225

FW
CGBP-Floor
140 140 140

CGBP-Floor 5r cluster x1
155 155 155 155 155

Struct. Work
Dec. BP
165 165 165

Skull Crusher
65 65 65

DB Power Fly
40 40 40

Cardio
Stationary Bike 15 min

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serpiente-6509
Level 3

Join date: Dec 2009
Posts: 136

As of today (Indigo day 2) here's where I sit

84kg @ 24% body fat. Didn't realize I let myself go so badly....

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serpiente-6509
Level 3

Join date: Dec 2009
Posts: 136

Kinda dropped the ball on reporting everything yesterday
Nutrition and Training for 4/14 below.

CS any thoughts on the nutrition side of things?
Indigo taken before breakfast
Pre workout and Before dinner

Training Shoulder Spec
Shoulder spec
A Standing Mil Press
6x 95lbs for 4 sets
B Standing Mil Press Extended Set
8x 75 lbs, 6x75 lbs, 9x 65 lbs
C Slow Temp Mil Press
3 sets @ 55lbs 4 reps each 5s up 5s down

Mechanical Drop Set
D1 Scott Press
20, 25 30 10 reps each
D2 DB Push Press
20, 25, 30 8 reps each

Super Set
E1 Bottom Lat Raise
20, 25, 30, 30 10 reps each
E2 DB lat raise
15, 20, 20, 20 10 reps each
E3 DB Shoulder Press
Same weight and reps as E2

Mechanical Drop Set
F1 DB Lat Raise (slight cheat)
20, 25, 25 8 reps each
F2 Arnold Press (Max Reps)
8x30 lbs, 5x35 lbs, 5x 35 lbs
E3 Push Press
6x30 lbs, 5x35 lbs, 5x35 lbs

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serpiente-6509
Level 3

Join date: Dec 2009
Posts: 136

4/15/2012
Conditioning: 3 mile run interspersed with sprints, jumps, and steady state runs

also made diet changes 20% bf needs to come down

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serpiente-6509
Level 3

Join date: Dec 2009
Posts: 136

So after really evaluating my diet and to help lean up on indigo I think I will drop protein intake to about 160-180g of protein a day. Thoughts on this?

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Chris Shugart
Director of Content

Join date: Oct 2002
Posts: 17274

Rice is generally a better choice than gluten-free breads and potatoes. Those things are fine sometimes, but get some variety in there. Rice is hard to beat. That's a pretty minor tweak; your food choices are good overall, though I have no idea if that protein powder is good quality.

Lowering the grams of protein is fine. Remember, when you're cramming in leucine and other aminos with workout supps like Surge, you really don't have to think in grams of protein anymore. For example, while MAG-10 may have 10g of protein, the anabolic impact of that is more like 30g. So you're fine there.

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serpiente-6509
Level 3

Join date: Dec 2009
Posts: 136

Food log for 4/16
Will post training here later on today for 4/16 also

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serpiente-6509
Level 3

Join date: Dec 2009
Posts: 136

Training 4/16

Part I HFS

Back Squat: WU: 185; 205x6, 205x6, 205x6
Bench Press: WU: 160; 175x6, 180x6, 180x6
Deadlift: 102.5kg (226lbs);125.8kg (276lbs)x6, 129.72kg (286lbs)x6, 134.25kg (296lbs)x6

Part II Foundation Work
Leg Press: 160x5, 220x5, 220x5, 220x5
Cluster Leg Press: 260 for one cluster of 5
Part III Structural Work
Front Squat: 135x7, 145x7, 145x7

Ran out of time to finish the rest but did 18 squats at 145lbs
High intensity Intervals on Eliptical 15 min

Defiantly noticing an increased work capacity and overall muscle hardness. Day 4 not too shabby. All weights are up!

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Lonnie123
Level 5

Join date: Jun 2004
Posts: 6218

I really like the amount of effort/detail your putting in here, it will pay off HUGE later.

I should have done a Bod Pod the day after my contest, that would have been a good measurement to have.

Some things I'm playing around with that you might want to join in on: Weekly Fasted Blood Glucose and Daily Temperatures

Just another "piece of the puzzle", certainly NOT necessary, but nothing we do really is ;-)

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serpiente-6509
Level 3

Join date: Dec 2009
Posts: 136

Lonnie123 wrote:
I really like the amount of effort/detail your putting in here, it will pay off HUGE later.

I should have done a Bod Pod the day after my contest, that would have been a good measurement to have.

Some things I'm playing around with that you might want to join in on: Weekly Fasted Blood Glucose and Daily Temperatures

Just another "piece of the puzzle", certainly NOT necessary, but nothing we do really is ;-)


Thanks Lonnie. I like the ideas you gave me. I'll look up some info and send any questions your way. Thanks for dropping by and please continue to give your feedback/advice

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serpiente-6509
Level 3

Join date: Dec 2009
Posts: 136

Nutrition/Training: 4/17/2012

Thoughts: Started lowering calories since I'm trying to cut thought I am keeping the highest carb input at periworkout. @CS or anyone else, thoughts on this?

Training


Structural lats/biceps
Part I: Lats
Kayak Row: WU:50; 6reps/side x 3 sets @ 60lbs
Straight Arm rope pulldown: 8 x 3 @ 50lbs
Lat Pulldown Supinated (2s hold at peak): 8x3 @110 lbs
DB Pullover (2s hold at stretch): 3x8 @ 60lbs
Part II: Biceps
DB hammer curl (2 sec. hold at peak) 8x3 : 30, 40 (got greedy here), 35
Active rest: rope triceps extension 12x3 (not maximal) 12x3: 40, 45, 45
F. Preacher curl 8x3: 60, 70, 70
Active rest: overhead DB triceps extension 12x3 (not maximal): 60, 70, 70
G. Seated DB curl low double contraction 8x3: 20, 20, 20
Active rest: close-grip push ups 20x3 (not maximal): bodyweight

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serpiente-6509
Level 3

Join date: Dec 2009
Posts: 136

Looks like I was finally able to get my calories within range of where I want them....now just to keep that up. I'm open to further suggestions.

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serpiente-6509
Level 3

Join date: Dec 2009
Posts: 136

Still really wrangling with the nutrition issue. Right now it seems that is the main thing holding me back. I did at first really bump up calories but it just didn't feel right so I sought a good middle ground. I'll post more info on this later.

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Lonnie123
Level 5

Join date: Jun 2004
Posts: 6218

serpiente-6509 wrote:
Great Job!

Quick question Lonnie, I'm really trying to shed some body fat and am jut having a hard time drastically upping my calories since it seems to go against what I think I should do. Right now I have dropped calories to get into the 2000-2500 range and upped cardio, thoughts on this? Did you keep carbs and cals high while on indigo? Part of me wants to jump back to the 2500-3000 range but I think this is what got me at 20% BF in the first place.


Serpiente,

What is your MAIN goal? To shed body fat? If so, I'm not sure why you are of the mind set that you need to be "drastically upping your calories" ... That sounds like a bad idea to me, especially if you are gainin weight, Indigo or not.

Looking at your food logs it looks like you are jumping all over the place. 2400 - 2800 - 2200 . I would like to see a bit more consistency here, unless you are tailoring these to some kind of activity I dont know about. But 600 calorie swings are very difficult to work with when you are trying to track things.

Basically what you need to do is find your own, personal, "magic numbers" with calories and cardio where you are slowly advancing towards your goals.

The "bad news" is that finding these "magic numbers" where you are shedding fat and keeping performance up can take some time. Its not something you figure out from Monday to Wed, its more like 4-8 weeks worth of diligent eating and tracking your progress. I wish there was another way, but for people who havent done this "home work" before its absolutely crucial in my opinion.

AFTER you have done this, it can become more "automatic" ... Heck, I didnt even track my calories or weight for the last 4 weeks of my contest diet ON PAPER... But I "knew" what they were and needed to be because I had done months and months of this tracking leading up to the show, so I knew exactly what needed to be added/taken away in my mind.

Here is what I recommend that you do:

1 - Establish a baseline calorie amount. For you and your goal I would start out at 2500 a day. THIS IS AN ARBITRARY NUMBER RIGHT NOW. Don't worry about why I picked it or what it means. Try to hit this number EVERY SINGLE DAY for 2 weeks straight. On non-workout days, you can just drop the Peri Workout nutrition and that will automatically adjust the calories for you.

2 - Measure your weight and waist circumference every Sunday(or whatever day you can be the most consistent on), before eating and after going to the bathroom.

3 - If you are losing fat, congrats... You found your "magic number." If you are gaining fat, subtract 100-200 daily calories from your menu and start over again, measuring for two weeks.

4 - Alternatively, you can add in cardio. Again, this must have a schedule in the beginning to establish a baseline. From there you can add a session a week, or minutes onto previous sessions.

So you might end up with something like this:

Week 1: 2500 daily calories, 3 cardio sessions = Gaining Fat
Week 2: 2400 daily calories, 3 cardio sessions = Gaining fat
Week 3: 2400 daily calories, 4 cardio sessions = No apparent change, but we zeroing in on your "magic numbers"
week 4: 2300 daily calories, 4 cardio sessions = Slight dip in body fat, maybe?
Week 5: 2200 daily calories, 4 cardio sessions = slight dip again, almost there!
week 6: 2200 daily calories, 5 cardio sessions = noticeable fat drop, We found it!

From here, you ride out the week 6 cals/cardio until the results appear to slow down, usually 2-3 weeks, then either bump up cardio(preferred) or bump down calories. I ALWAYS prefer to do more cardio given the choice between the two.

Its a tedious process in the beginning, but it pays HUGE dividends in then. Eventually you will be "that guy" who just KNOWS what he needs to eat and how much activity to do to get whatever results he wants.

Let me know if you have any questions about this.

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Lonnie123
Level 5

Join date: Jun 2004
Posts: 6218

Wow, Didnt realize how long that post was ;-) Enjoy reading that Mini Article!

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serpiente-6509
Level 3

Join date: Dec 2009
Posts: 136

Lonnie123 wrote:
serpiente-6509 wrote:
Great Job!

Quick question Lonnie, I'm really trying to shed some body fat and am jut having a hard time drastically upping my calories since it seems to go against what I think I should do. Right now I have dropped calories to get into the 2000-2500 range and upped cardio, thoughts on this? Did you keep carbs and cals high while on indigo? Part of me wants to jump back to the 2500-3000 range but I think this is what got me at 20% BF in the first place.


Serpiente,

What is your MAIN goal? To shed body fat? If so, I'm not sure why you are of the mind set that you need to be "drastically upping your calories" ... That sounds like a bad idea to me, especially if you are gainin weight, Indigo or not.

Looking at your food logs it looks like you are jumping all over the place. 2400 - 2800 - 2200 . I would like to see a bit more consistency here, unless you are tailoring these to some kind of activity I dont know about. But 600 calorie swings are very difficult to work with when you are trying to track things.

Basically what you need to do is find your own, personal, "magic numbers" with calories and cardio where you are slowly advancing towards your goals.

The "bad news" is that finding these "magic numbers" where you are shedding fat and keeping performance up can take some time. Its not something you figure out from Monday to Wed, its more like 4-8 weeks worth of diligent eating and tracking your progress. I wish there was another way, but for people who havent done this "home work" before its absolutely crucial in my opinion.

AFTER you have done this, it can become more "automatic" ... Heck, I didnt even track my calories or weight for the last 4 weeks of my contest diet ON PAPER... But I "knew" what they were and needed to be because I had done months and months of this tracking leading up to the show, so I knew exactly what needed to be added/taken away in my mind.

Here is what I recommend that you do:

1 - Establish a baseline calorie amount. For you and your goal I would start out at 2500 a day. THIS IS AN ARBITRARY NUMBER RIGHT NOW. Don't worry about why I picked it or what it means. Try to hit this number EVERY SINGLE DAY for 2 weeks straight. On non-workout days, you can just drop the Peri Workout nutrition and that will automatically adjust the calories for you.

2 - Measure your weight and waist circumference every Sunday(or whatever day you can be the most consistent on), before eating and after going to the bathroom.

3 - If you are losing fat, congrats... You found your "magic number." If you are gaining fat, subtract 100-200 daily calories from your menu and start over again, measuring for two weeks.

4 - Alternatively, you can add in cardio. Again, this must have a schedule in the beginning to establish a baseline. From there you can add a session a week, or minutes onto previous sessions.

So you might end up with something like this:

Week 1: 2500 daily calories, 3 cardio sessions = Gaining Fat
Week 2: 2400 daily calories, 3 cardio sessions = Gaining fat
Week 3: 2400 daily calories, 4 cardio sessions = No apparent change, but we zeroing in on your "magic numbers"
week 4: 2300 daily calories, 4 cardio sessions = Slight dip in body fat, maybe?
Week 5: 2200 daily calories, 4 cardio sessions = slight dip again, almost there!
week 6: 2200 daily calories, 5 cardio sessions = noticeable fat drop, We found it!

From here, you ride out the week 6 cals/cardio until the results appear to slow down, usually 2-3 weeks, then either bump up cardio(preferred) or bump down calories. I ALWAYS prefer to do more cardio given the choice between the two.

Its a tedious process in the beginning, but it pays HUGE dividends in then. Eventually you will be "that guy" who just KNOWS what he needs to eat and how much activity to do to get whatever results he wants.

Let me know if you have any questions about this.


Thanks a ton for the advice Lonnie. I admit keeping caloric intake consistent has been the biggest challenge for me. Right now I am gonna work on keeping my ranges between 2100 on workout days and 2300 on training days. You are right I need to work on finding that sweet spot and huge swings in calories are not the way to do it. I'll be more consistent and keep posting that info. Thanks a lot, I really do appreciate it.

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HawaiiTunya
Level 10

Join date: Aug 2007
Posts: 4665

Lonnie123 wrote:
Wow, Didnt realize how long that post was ;-) Enjoy reading that Mini Article!


Great Mini Article. :-)

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serpiente-6509
Level 3

Join date: Dec 2009
Posts: 136

Training and Nutrition 4/18/2012

Training

Overhead pattern

PART 1 ?? HIGH FREQUENCY STRENGTH
A. Back squat: Warm up: 185x8; Work Sets: 205x6 for three sets
B. Bench press: Warm up: 165x10; Work Sets: 185x6 for three sets (up from last session)
C. Deadlift: Warm up: 225x8; Work Sets: 315x6 for three sets
Deadlift 1RM: 405lbs (I will admit I did get a bit greedy here)
PART II ?? FOUNDATION WORK
D. Push press
Straight Reps: 125x5 for 4 sets
DI. Push Press-Cluster: 1 cluster of 5 reps at 130 lbs
PART III ?? STRUCTURAL WORK
E. Wide-grip military press: 120x7 for three set
F. Barbell front raise: Bar weight only x7 reps for three sets
G. Upright row with rope at cable station: 50x7 for three sets


Nutrition: Going off of what Lonnie said above I'm gonna keep calories at a consistent level and just reassess from there. So no more huge calorie fluctuations. Gonna keep at 2300 +/- 50

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Lonnie123
Level 5

Join date: Jun 2004
Posts: 6218

That a boy!

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serpiente-6509
Level 3

Join date: Dec 2009
Posts: 136

Lonnie123 wrote:
That a boy!


Thanks Lonnie. I'll keep you posted on how it goes

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y2k02c5
Level 10

Join date: Oct 2002
Posts: 76

What program are you using to track your nutrition log?

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serpiente-6509
Level 3

Join date: Dec 2009
Posts: 136

y2k02c5 wrote:
What program are you using to track your nutrition log?


sparkpeople.com

It's a free website. Though it isn't geared towards our crowd it helps you keep good track of things.

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serpiente-6509
Level 3

Join date: Dec 2009
Posts: 136

Haven't logged in a while. Been crazy with a mix of major allergies, sore throat, and classes. Still getting my training in and keeping nutrition on point. I'll get caught up this weekend.

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