• 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

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.

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.

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

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

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

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.

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

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

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.

Dinner: Sushi it is, er, was.

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.

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

Dinner pic.

Dinner pic.

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

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.

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

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

Dinner pic.

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

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