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Tieva.d's Indigo-3G Log
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tieva.d
Level 100

Join date: Jan 2013
Posts: 642

  • Age: 27
  • Height (inches): 70
  • Weight (pounds): 185
  • Occupation: Desk Jockey
  • Primary fitness goal: Lose fat
  • Secondary fitness goal: Gain muscle
  • Calories consumed on training days: 3500
  • Calories consumed on non-training: 2500
  • Carb grams consumed on training days: 300
  • Carb grams consumed on non-training days: 500
  • Days per week I train: 5
  • The time of day I train is: Evening
  • When I train, my gym is: Crowded
  • I have access to the following pieces of equipment: Bands

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Chris Shugart
Director of Content

Join date: Oct 2002
Posts: 17382

Welcome aboard! Be sure to hit us with any questions you may have in the daily "Indigo-3G / Program Support" section on the front page of TNation.

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tieva.d
Level 100

Join date: Jan 2013
Posts: 642

Chris Shugart wrote:
Welcome aboard! Be sure to hit us with any questions you may have in the daily "Indigo-3G / Program Support" section on the front page of TNation.


Thanks Chris

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tieva.d
Level 100

Join date: Jan 2013
Posts: 642

For my introduction:

I have a desk job, so I sit down a little too much during the day. I try to get up and stretch and some days I'll take about a half mile walk with some of the other guys at work.

I started working out when I was in college at age 19. I was introduced to T Nation when I was in college, my room mate was one of Chris's students in his former life as a teacher. I did my first Velocity diet version 1.0 back in 2005. I have done several Velocity diet 3.0's over the past couple years. I usually do one in the springtime to lean up a little before summer.

I have a hereditary condition called Ehlers-Danlos Syndrome (http://en.wikipedia.org/wiki/Ehlers_danlos_syndrome) and as such I am very prone to tendonitis. I have had tendonitis in both of my feet, both of my hips,and both of my shoulders. For this reason I take Flameout, Curcumin, and two different types of MSM/Glucosamine/Chondroitin every day. I have constant problems with my hip flexors so I stretch them daily and foam roll them when I remember to do it.

I have been eating fairly low carb over the past couple years except for cheat meals and around workouts. Since starting I3G I have been really upping the carbs.

Supplements I am currently taking:

Flameout: 8-9 caps a day
Curcumin: 8-9 caps a day
D3: 10K IU a day
Probiotics/digestive enzymes: One serving a day
Vitamin E: 400 IU
Elastijoint: 1 scoop a day
MSM/Glucosamine/Chondroitin: 3 caps a day (one serving)
I3G: 12 caps a day
Animal Pak: 1 pack on training days

My all time best lifts are:

Bench: 205 lbs
Squat: 255 lbs
Dead: 315 lbs

Let me know if you have any questions.

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tieva.d
Level 100

Join date: Jan 2013
Posts: 642

This was Sunday night's dinner. Pretty typical except for the rice.

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tieva.d
Level 100

Join date: Jan 2013
Posts: 642

Today went something like this:

Breakfast:
Oatmeal
MD low carb chocolate
Blueberries
Cinnamon

Lunch:
Boiled chicken breast
Brown rice

Workout:
FINiBAR - I don't have one every day, but I was hungry as it was getting close to my workout, so I had one.
2 scoops Anaconda
Post-workout - 2 scoops MAG-10

Dinner:
Chicken Breast
Brown Rice
Salad

Workout:
20 reps HS seated row 2 plates per side
20 reps standing OHP 65 pounds
20 reps flat bench press 95 pounds
Done as a circuit, repeated 5 times.
60 reps HS crunches

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tieva.d
Level 100

Join date: Jan 2013
Posts: 642

Tonight's dinner. I diced the chicken and mixed it in with the salad.

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HawaiiTunya
Level 10

Join date: Aug 2007
Posts: 4714

Aloha,

Welcome to the Indigo 'ohana'. Wow so many new users and I have been so busy I was falling down on the job of the welcoming committee. :-)

Looks like your starting this journey with a good base and with Indigo I can imagine your transformation will be awesome. Your food pics (food porn) look awesome. :-)

Make sure to hit the live spill with all your questions. Lots of great coaching and information is to be had there.

Best of luck to you. A hui ho.

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tieva.d
Level 100

Join date: Jan 2013
Posts: 642

HawaiiTunya wrote:
Aloha,

Welcome to the Indigo 'ohana'. Wow so many new users and I have been so busy I was falling down on the job of the welcoming committee. :-)

Looks like your starting this journey with a good base and with Indigo I can imagine your transformation will be awesome. Your food pics (food porn) look awesome. :-)

Make sure to hit the live spill with all your questions. Lots of great coaching and information is to be had there.

Best of luck to you. A hui ho.


Thank you to the welcoming committee :)

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tieva.d
Level 100

Join date: Jan 2013
Posts: 642

Friday:

Breakfast:
1 scoop whey
1 scoop MD low carb
oatmeal
blueberries
cinnamon

Lunch:
2 cans Tuna
1 diced tomato
Leftover brown rice linguini

Workout:
2 scoops acanonda
post - 2 scoops MAG-10, finibar

Late dinner:
tacos - 1 grilled chicken, 1 shredded chicken, and 1 barbacoa

Saturday:

Workout:
pre/peri - 1 finibar, 2 scoops anaconda
post - 2 scoops MAG-10

Lunch:
leftover tuna and pasta from Friday lunch

Dinner:
TBD

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tieva.d
Level 100

Join date: Jan 2013
Posts: 642

Friday workout:
20 reps calf extensions on leg press
20 reps leg press
20 reps barbell bentover rows
Done as a circuit, repeated 4 times

3 sets neutral grip pulldowns
3 sets cable lateral raises
supersetted

3 sets ab twists 10/15/15 per side

3 sets lying leg curls 15 reps ramping weight

Saturday workout, arms:
Machine preacher curls
alternating DB curls 8 reps per arm @ 37.5 lbs
supersetted with alternating hammer curls 10 reps per arm @25 lbs
cable triceps pushdown giant set - pronated ez bar, supinated ez bar, rope, single hand, repeated 3 times
Dips - 12/10/8 with BW/+25/+35
BB reverse curls
standing wrist curls
band hammer curls

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tieva.d
Level 100

Join date: Jan 2013
Posts: 642

As far as supplements I missed a couple, I also take z12 and either ZMA or ElitePro every night before bed. I also mix 2 scoops of creatine malate in with my Anaconda.

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tieva.d
Level 100

Join date: Jan 2013
Posts: 642

Dinner: Sushi it is, er, was.

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HawaiiTunya
Level 10

Join date: Aug 2007
Posts: 4714

tieva.d wrote:
Dinner: Sushi it is, er, was.


Yum, my favorite.

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tieva.d
Level 100

Join date: Jan 2013
Posts: 642

Sunday:

Brunch:
Mango
Oatmeal
2 scoops Metabolic Drive Low Carb chocolate

Dinner( pic attached):
Brown rice
12 ounces chopped asparagus
Porterhouse

No gym today. I walked 2 miles shortly before dinner. Took just under 28 minutes.

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tieva.d
Level 100

Join date: Jan 2013
Posts: 642

Monday:

Breakfast:
1 scoop whey
1 scoop chocolate Metabolic Drive
oatmeal
cinnamon
1 package black berries

Indigo-3G

Lunch:
chicken breast
sweet potato

Snack:
Package of pumpkin seeds @ about 3:00. This was a bad idea. Too much salt and they didn't digest before I hit the gym.

Indigo-3G

Anaconda

Workout:
20 reps Leg press
20 reps clean and press - these were killer.
20 pushups
Done in a circuit. 5 rounds.
side leans
walking lunges

MAG-10

Dinner:
.5 lbs Salmon
brown rice
salad

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tieva.d
Level 100

Join date: Jan 2013
Posts: 642

Dinner pic.

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tieva.d
Level 100

Join date: Jan 2013
Posts: 642

Dinner pic.

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tieva.d
Level 100

Join date: Jan 2013
Posts: 642

Tuesday:

Indigo-3G

Breakfast:
1 scoop whey
1 scoop chocolate Metabolic Drive
oatmeal
cinnamon
blueberries

Lunch:
chicken breast
sweet potato

Indigo-3G

Anaconda

Workout:
20 reps incline chest supported BB rows
20 reps DB RDL
20 reps alternating DB curls
done as a circuit, repeated 5 times
20 reps shrugs
20 reps seated calf raises
done as a circuit, repeated 3 times

MAG-10

Dinner:
.5 lbs Cod battered in almond flour coconut flour mix and fried in coconut oil
brown rice
green beans

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tieva.d
Level 100

Join date: Jan 2013
Posts: 642

Dinner pic. First time attempting something like this. Turned out pretty good, although next time I will season the fish before battering and I will use more oil.

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tieva.d
Level 100

Join date: Jan 2013
Posts: 642

Wednesday:

I3G

Breakfast:
1 scoop whey
1 scoop MD
Oatmeal
blueberries
cinnamon

Lunch:
chicken breast
sweet potato

I3G

Anaconda

Workout:
20 reps chest supported seated HS row 2 plates per side
20 reps upright rows 55 lbs
20 reps incline bench 95 lbs
done as a circuit, repeated 5 times

MAG-10

Dinner:
New york strip
brown rice
green beans

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tieva.d
Level 100

Join date: Jan 2013
Posts: 642

Thursday:

I3G

Breakfast:
1 scoop whey
1 scoop chocolate MD
Rice crispies - I ran out of oatmeal
blueberries
cinnamon

Lunch:
chicken breast
sweet potato

I3G

Anaconda

Workout:
20 lying leg curls
20 neutral grip pull downs
supersetted, repeated 4 times
15 Leg extensions
15 machine reverse flies
supersetted, repeated 3 times
12 pec dec flies
15 standing calf extension
supersetted, repeated 3 times
3*12 seated lateral raises
3*6 atg squats
3*5 deadlifts
3*10 cable twists

MAG-10

Dinner:
New York Strip
green beans
white rice

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tieva.d
Level 100

Join date: Jan 2013
Posts: 642

Dinner pic.

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tieva.d
Level 100

Join date: Jan 2013
Posts: 642

Friday:

Indigo-3G

Breakfast:
1 scoop whey
1 scoop Metabolic Drive
rice crispies
blueberries

Lunch:
Went out to a Mexican place. Had rice, beans, and ground beef.

Indiog-3G

Anaconda

Workout:
Did 5 minutes on the treadmill to warm up, then a barbell complex. Moved on to some rear delt/trap work, then did DB bentover rows. Finished up with face pulls and planks.

MAG-10

Dinner:
Chicken and rice

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tieva.d
Level 100

Join date: Jan 2013
Posts: 642

Saturday:

Spike

I3G

Finibar

2 scoops Anaconda

Workout, arms:
Shoulder warmup
A1: 3X10 in front hammer curls 20#'s
A2: 3X10 DB overhead triceps extensions 20#'s
B1: 2X8 ez bar reverse curls, 2X8 ez bar wide grip curls, 1X8 ez bar close grip curls @65
B2: 8,8,8,6 close grip BP @135
C1: Seated Preacher curl machine 4X8
C2: BW close grip dips 4X12
D: Cable triceps push down giant set
E1: BB Fat Gripz wrist curls 3X15 @80 #'s
E2: BB reverse wrist curls 3X15 @ 40 #'s
E3: DB grippers 3X20 @ 27.5 #'s
E4: DB hammer curls 3X5 @ 27.5 #'s
Finished off with one set of press downs and one set of curls with a black EFS band.

MAG-10

Lunch:
Chicken breast
Sweet potato

I3G

Dinner:
Chipotle burrito bowl

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