1) Age: 24


2) Height: 6'


3) Weight: 175


4) Occupation: Student


5) Primary fitness goal:

gain muscle

6) Secondary fitness goal:

gain strength

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


8) Total calories consumed on training days: Depends, whether it is high carb day or medium carb day. Usually 300g carbs from rice, oats, ezekial bread, and yams. About 210g protein on high carb day, and minimal fats.


9) Total calories consumed on non-training days:
60-80 grams carbs,
270g protein,
and several tbsp of peanut butter and other oils(fish oil, olive oil)


10) Total grams of carbs consumed on training days: 300+


11) Total grams of carbs consumed on non-training days: 60-80


12) What time of day do you train?

mornings mostly and 2 times a week in midafternoon

13) Is your gym crowded when you train? Nope


14) Which of the following pieces of equipment do you have access to during your workout?

Have all of this equipment:
Sled
Large Tire
Bands
Chains
Kettlebells

Here are some photos...I recently came off of a leaning cycle with Shelby Starnes, went from 195 to 169. I am about 173 here now, 3 weeks into lean gaining cycle.

Back 2

Front

Front 2 for the lulz

EXTRA BACKGROUND INFORMATION



1) Number of years training seriously: 3 years

2) Training experience, including current program: I have tried several different programs, from GVT to Westside Barbell, 5/3/1, Olympic Lifting, and most recently HP Mass and Star Complexes. I have been doing Olympic Training with Complexes now mostly, Thib's programs/workouts are awesome.

3) Olympic-lift variations you know how to perform: Competitive lifts and variations.

4) Athletic background: Basketball

5) Amount of time available to train each workout: Up to 2 hours

6) Do you have certain days available for twice-a-day workouts? Yes, about 2 times

7) Current injuries (if any): None.

8) Lifts (if any) you need to avoid due to safety issues: None.

9) Do you currently have trouble falling asleep at bedtime? Nope.

10) When you wake up in the morning, are you an easy starter or you do
need some extra time and stimulants to start your day? I am ready to go.

11) Health issues (diabetes, high blood pressure, etc.): None

Nice work, bassip! Are you doing lean gains with Shelby? And are you doing Oly lifting with a coach?

July 2nd

Day 1:

Diet:

7:30--Indigo 3G:
8:30--50g Carbs Ezekial Bread, 45g Protein from Eggs and Egg Whites

10--Indigo 3G:
11--Workout(see below):
1pm--50g Carbs Yams, 45g Protein Chicken

2:30--Indigo 3G:
3:30--30g Carbs Oatmeal, 45g Whey Protein

5:30--2 cups Green Veggies, 45g Protein Salmon, Peanut Butter
8--2 cups Veggies, 45g Protein Eye Round Steak, Peanut Butter

10:30--This I will be having in about 1.5 hours from now, 45g Casein Protein, some fats


Workout:

Warm-up: Over-head Squats
Full Cleans: 40kg, 50, 60, 70, 75, 80, 85, 87.5, 90, 92.5, 95(PR)......All these were done for sets of 2
Front Squats: 60kg, 80, 90, 95, 100, 105.....All of these were done for sets of 3
GHR and Hypers: 2x8 for both


Overall Great first day, only thing different than any other day was hunger. Definitely felt more hungry than usual and today was a Medium Carb day, so kind of weird. Let's see in a few more days if this appetite feeling stays.

BTW, here is a recent cutting phase I completed with Shelby from March to June, 13 weeks. You are being warned, not pretty! Total weight lost: 26lbs

Stellar, dude! From that pic comparison it's pretty evident you know how to put in the work..

Day 2:

High Carb Day---Chest Complexes

Today was a high carb day for a tough workout, and for a body part I definitely need to bring up.

Food:

Indigo-3G
Meal 1:(1 hr after I3G) 60g carbs, 30g protein

Indigo-3G
Meal 2(1 hr after I3G) Workout Protocol (100g carbs, 100g Protein)

Meal 3: 50g carbs, 30g Protein
Meal 4: 50g carbs, 30g Protein
Meal 5: 40g carbs, 30g Protein
Meal 6: 40g carbs, 30g Protein
Meal 7:(1 hr before bedtime meal) 30g protein, small amount of fat, no carbs

Total: 340g Carbs, 280 Protein, minimal fat (<10g)

Workout: Did CT's Chest Complexes, with a 90-120sec rest for Performace and Muscle gains though. Felt great from last week, I think it has to do with all the Surge Workout Fuel. Appetite today was normal as before, but that's because I had to eat 7 meals today.

(July 4th) Day 3:

Had a very hard Deadlift Comlexes workout. Since pulling 450 in December I for some reason stopped deadlifting too often. I might do it, once every 2 months. I remember couple years ago when it used to be my favorite exercise and I would do it almost 3 times a week! Back then all my friends I thought I was stupid or crazy, because it is torture on CNS. I wasn't maxing out, I was simply ramping without "knowing" about ramping. Anyways, now that CT has stuff about training a body part multiple times a week, I feel much better knowing that what I was doing was stupid lol.

My diet wasn't the best yesterday, but managed to eat 6 clean meals out of 7.

Total: 350g Carbs, 260 Protein, minimal fat (15g)

Day 4:

I really understand about the blue/purple poo people are talking about now hah. I woke up and felt amazing in my upper body, shoulders and triceps. I started the day off with a Shoulder Complexes workout and it was amazing. I felt so hyogee in the shoulder area, definitely more work capacity form Indigo and feel like I'm not holding water how I do when I have high days.

Diet:

Carbs: 100g
Protein: 300g
Fats: 5 tbsp Peanut Butter, 6g fish oil, 2g olive oil

Wow, got do far behind in this log with school and work. Well, lets see where to begin. I have completed 10 days now of the Indigo 3-g. Definitely feeling tighter in some areas, feel more full/thick in muscles and my work capacity has also increase.

Weight Change:
Day 1: 174.8
Day 10: 176.2

+1.4 lb increase so far.

One thing I have noticed is that on my high carb days it seems like my body is really processing/digesting the foods fast. I feel like having 7 meals in a day those days would bloat me up, but visiting the bathroom so much that I don't feel bloated at all. I will post a back comparison picture up tomorrow.

So some good news and bad news.

Woke up this morning, to find a new huge dark redish color stretch mark between shoulder/chest. I guess the bad news is the stretch mark. So the good news is that since I've been on my leaning cycle (5 weeks now), and using Indigo for 10 days, I am definitely making some progress in my upper body.

Day 1 on left, day 10 on right.

Officially 12 days into Indigo, and all I can say is wow! I am eating lots of carbs throughout the day, Shelby has got me on 4 really high carb days and every time I look in the mirror the abdomen just looks so tight and my muscles are just popping.

Received my first compliment since being on Indigo-3G and it was about my arm size and vascularity?! I am getting insane pumps in forearms along with biceps, I have NEVER seen this many veins in my arm before and I walk around all day with veins popping in my biceps. I love it.

Workout:
Today I did the workout Christian posted for Team 2, day 1. The Shoulder complexes was absolutely killer and I have not felt burn like that in a long time. I am really excited to see what's in store for Team 2 workout wise!

Today is going to be a high carb day. That means 7 meals, not including the Peri-Workout! Usually have to get up at 7 to get all the food in.

Today's workout will be the Deadlift Complexes. Start out ramping Sumo Deads for reps of 3's until get to a solid heavy 3 rep range. Then some singles with a 20 sec rest.

After that 5x5:
a1. rack pulls
a2. deadlift
a3. power cleans
a4. dumbell swings (for 1 minute)

Then my favorites:

Power High Pull 6x6
Shrugs with hold 4x20

This should be great. Also going to add sled work later in day.

Questions for CT, on the Workout Program

1.) On my Squat or Bench day for example, on Complexes A where I do a Top half squat followed by a full squat, is there a certain percentage I should use?

2.) So the program you have sent is 5 days long. After 5 days, can I just repeat it over and over? Or is it going to change weekly?

Thanks,

Paul

Today was a high Carb Day, so lots of food which I love. The workout I actually received from CT in my email, so instead of the deadlift complexes that I had planned I did one for Squats!

The first half of the workout itself was going really well, I felt in the zone and was pushing at it real hard. I'm the type that can get in the zone for that quick 15-30 seconds for a set and bring myself down right after the bar is put down. I was already having some great tingly feelings in my lower quads, then came the good part.

The second half of the workout was intense! The higher reps and lack of conditioning really destroyed me. I was able to finish it, and I felt great afterwards. It has been about 2.5 hours and I still have that tingling sensation in my lower leg, one of my best leg workouts in a very long time.

With Indigo, I feel I am able to do so much more work and volume. I would not have been able to do this workout completely 2 weeks ago. I wouldn't have made it. My recovery is better, have more work capacity, feel swole a lot and I am loving the tightness.

Thanks for the clarification CT!

Today was a Structural Day, and my back was on fire. Here is a little demo:

Lat Pull Downs: 10 sets
Low Pulley Rope Rows: 10 sets
Seated Cable Rows: 10 sets
Hammer Curls: 10 sets
Preacher Curl: 10 sets
Rope Hammer curls: 10 sets

This is a lot of volume for me. I am not used to this many sets of Back with only 30-45 second rest. My back had some really sick pumps and the burn was almost unbearable at times. It felt amazing though. It's been about 6 hours since my workout and biceps are already getting very sore.

Afterwards I took my nephew with me and we went and did some sled work. I need to get more weights for the sled forward drags, but dragging the sled backwards was intense!

We did 5 sets of Sled forward drag and 5 sets of sled pulling backwards...it was a great workout

Chest Complexes tomorrow should be great, because it's my weak point on body and really need to improve there.