Building High-Performance Muscle™
Indigo Project Logs
 
Tuper06's Indigo-3G Log
1
 

tuper06
Level 10

Join date: Feb 2008
Location: Tennessee, USA
Posts: 86

  • Age: 24
  • Height (inches): 74
  • Weight (pounds): 155
  • Occupation: Engineer
  • Primary fitness goal: Gain muscle
  • Secondary fitness goal: Lose fat
  • Calories consumed on training days: 2000
  • Calories consumed on non-training: 1850
  • Carb grams consumed on training days: 90
  • Carb grams consumed on non-training days: 60
  • Days per week I train: 4
  • The time of day I train is: Evening
  • When I train, my gym is: Not crowded
  • I have access to the following pieces of equipment:

  Report
 

tuper06
Level 10

Join date: Feb 2008
Location: Tennessee, USA
Posts: 86

Indigo should be here in the morning! I'm like a kid on Christmas Eve haha.

A little background...
I was fat in middle school but thinned out in high school as I got taller (I'm 6'2"). I would say I'm skinny fat. Definitely not fat, but nowhere near having a tight stomach or defined abs. I started working out when I was 17 because my girlfriend's dad back then was super jacked and, therefore, I wanted to be super jacked. I really had no idea what I was doing for a couple years. I pretty much bounced around from machine to machine with a little bench press and curls thrown in.

In college I tried out many different types of programs (full body, body part split, upper/lower split, push/pull split). I never got any more than mediocre results, which is why I'm still really weak. I did successfully "bulk" up from 155 to 195 lbs by my junior year in college, but looking back I realize that it was mostly fat.

Last summer I did a 6 month diet with Shelby Starnes, and it was the best decision of my life physique-wise. I thought I was eating healthy before that, but I was sorely mistaken. By the time I was finished with my diet with Shelby I had lost about 35 lbs and was back to 155, albeit a slightly more muscular 155 than I was in high school.

I've been reading about Indigo since the beginning, and now that I'm no longer a broke college student I decided it was finally time to go for it. I love TNation and the community that they've built. None of my friends are really into fitness, so this is where I come to talk about this kind of stuff. I've always had a really hard time gaining muscle and strength, but I know that Indigo + extremely hard work + T-Nation coaching will lead to a transformation.

I'll post some pictures tomorrow morning along with my proposed diet. I welcome any and all criticism so feel free to call me out on something stupid I'm doing at any time :)

  Report
 

Lonnie123
Level 5

Join date: Jun 2004
Location: California, USA
Posts: 6056

Welcome aboard brother! Cant wait to see the pics and your plan of action

  Report
 

tuper06
Level 10

Join date: Feb 2008
Location: Tennessee, USA
Posts: 86

Thanks Lonnie! Good luck on your show. We're all rooting for you, man!

  Report
 

tuper06
Level 10

Join date: Feb 2008
Location: Tennessee, USA
Posts: 86

Day 1. Here's a front relaxed pic first thing in the morning after visiting the bathroom and before eating or drinking anything. Weight is 151.2 lbs. Damn I'm light! Time to change that.

  Report
 

tuper06
Level 10

Join date: Feb 2008
Location: Tennessee, USA
Posts: 86

Day 1. Side relaxed pic. Not sure how to post multiple pics in the same post.

  Report
 

tuper06
Level 10

Join date: Feb 2008
Location: Tennessee, USA
Posts: 86

Day 1. Front double bi.

  Report
 

tuper06
Level 10

Join date: Feb 2008
Location: Tennessee, USA
Posts: 86

Here's me June 2011 before starting my diet with Shelby. I think I was about 190 lbs at this time.

  Report
 

serpiente-6509
Level 3

Join date: Dec 2009
Location: Minnesota, USA
Posts: 136

Good Luck!

  Report
 

tuper06
Level 10

Join date: Feb 2008
Location: Tennessee, USA
Posts: 86

Here's me December 2011 after the diet. I weighed in around 152 lbs I think.

  Report
 

tuper06
Level 10

Join date: Feb 2008
Location: Tennessee, USA
Posts: 86

@CS what do you think about these? I found them at a Whole Foods and they're pretty good. No wheat and no sugar. Sound like a winner?

  Report
 

tuper06
Level 10

Join date: Feb 2008
Location: Tennessee, USA
Posts: 86

Nutrition facts and ingredient list for the pic above.

  Report
 

Chris Shugart
Editor / V-Diet Author

Join date: Oct 2002
Location:
Posts: 16739

Those are okay. Potato starch can add up, but it's probably not a lot.

Would be easy to over-eat these though, meaning extra cals you may or may not need.

  Report
 

HawaiiTunya
Level 10

Join date: Aug 2007
Location: Hawaii, USA
Posts: 4471

Aloha Tuper,

I humbly apologize for my late welcome but somehow I missed when you first opened your log. :-)

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. I have been informed I must add my name/log to the warning list (per BobFather5). WARNING: Do not go to HawaiiTunya's log when you're hungry as she loads food porn.
18. Oh yes...fruit...only eat it early in the morning's.
19. 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

  Report
 

tuper06
Level 10

Join date: Feb 2008
Location: Tennessee, USA
Posts: 86

Thanks for the welcome, Tunya! I was starting to think you didn't like me :)

So my diet pre-Indigo was as follows:
meal 1 @ 6:30am: 45g protein/30g carbs (MDLC shake, puffed rice cereal in unsweetened vanilla almond milk)
meal 2 @ 9:30am: 45g protein/30g carbs/10g fat (MD bar, MDLC shake, mixed nuts)
meal 3 @ 1:00pm: 45g protein/veggies/10g fat (grilled chicken, green beans, mixed nuts or EVOO)
meal 4 @ 4:30pm: 45g protein/veggies/10g fat (grilled chicken, green beans, mixed nuts or EVOO)
meal 5 @ 8:00pm (post workout): 45g protein/30g carbs/veggies/10g fat (grilled chicken or steak, rice, green beans or asparagus, mixed nuts or EVOO)
meal 6 @ 10:30pm: 45g protein (MDLC shake)

My proposed Indigo diet:
5:30am: BC
5:40am: Indigo
6:30am: meal 1 - 50g protein/40g carbs/10g fat (MDLC shake, puffed rice cereal in unsweetened vanilla almond milk, natty PB)
10:45am: Indigo
11:30am: meal 2 - 50g protein/40g carbs/veggies/10g fat (grilled chicken or steak, rice, green beans, mixed nuts or EVOO)
4:45pm: Indigo
5:30 pm: Meal 3 (peri workout) - 3 scoops SWF, 3 scoops MAG-10, 1 scoop Anaconda. Started 20 mins pre-workout and finished within 20 mins post-workout.
8:00pm: meal 4 (post workout) - 50g protein/40g carbs/veggies/10g fat (grilled chicken or steak, rice, green beans or asparagus, mixed nuts or natty PB)
10:00pm: meal 5 - 50g protein/10g fat (MDLC shake, EVOO)

On weekends I like to cook a good breakfast. This will be 4 whole eggs, 6 slices or 94% fat free turkey bacon, and 40g carbs worth of rice n shine. Every once in a while I will get some 90/10 grassfed beef and some chips (pictured a few posts up) and eat them like nachos. It's delicious! But my roommate thinks I'm a little weird. I also go out to eat a couple times a week. I keep it healthy though and stay away from pasta and breads. I usually get chicken or steak, rice, and veggies. As you can probably tell, I eat the same general foods day after day. It's simpler this way and helps me stick to a routine. I also don't really like to cook all that much. So if I want variety then I'll go out to eat.

My carb intake has gone from 90g to 220g (including SWF).
My protein intake has gone from 270g to 300g (including MAG-10 and Anaconda).
My fat intake will probably stay about the same.

If I get hungry between meals 1/2 or meals 2/3 I'll probably throw in a MD bar. I'm just trying to stick to having 3 main "solid" meals per day + peri and shakes or bars in between when I get hungry. That's simpler than carrying around tupperware containers full of grilled chicken everywhere I go lol. I'm thinking 220g carbs per day is a good place to start. I just reeeeally don't want to have to go back to my 36" waist pants.

For beverages I drink water, crystal lite, and diet sodas. I've dropped the green tea and even the daily coffee since starting BC.

  Report
 

tuper06
Level 10

Join date: Feb 2008
Location: Tennessee, USA
Posts: 86

4/13/12 nutrition:
meal 1: Indigo, 4 eggs, 6 pieces turkey bacon, rice cereal
snack: MD bar
meal 2 (peri): Indigo, 3 SWF, 3 Mag10, 1 Anaconda
meal 3: MDLC shake, rice cakes
meal 4: Indigo, steak, rice, asparagus
meal 5: MDLC shake

4/14/12 nutrition:
meal 1: Indigo, 4 eggs, 6 pieces turkey bacon, rice n shine
snack: MD bar
peri: Indigo, 3 SWF, 3 Mag10, 1 Anaconda
meal 2: grassfed beef, nut chips (eaten like nachos)
meal 3: grilled chicken, rice, green beans, EVOO
snack: MDLC shake

Today was squat pattern day. I've been going pretty light on most exercises so I can focus on being explosive. I might need to drop the weight a little on TBDL though. Today was only the second time I've done them so I wasn't too sure what weight I needed to use.

  Report
 

tuper06
Level 10

Join date: Feb 2008
Location: Tennessee, USA
Posts: 86

Today so far...

8:10 - Brain Candy
8:20 - Indigo-3G
9:00 - 2 Metabolic Drive bars since I was in a rush to get out the door to church
12:00 - grilled chicken caesar salad and a small apple from Panera
2:30 - Indigo-3G
3:30 - begin peri workout nutrition, structural day (lats/biceps)
6:30 - post workout meal of Metabolic Drive Low Carb shake, rice cakes, and mixed nuts
8:30 - Indigo-3G
9:10 - steak, rice, green beans

I visited a church today with a guy that I work with. We got to talking about working out and nutrition and I told him that I was going to the gym today. He asked me if I "drank protein shakes and stuff." I guess that's what most people would call dedicated. I smiled and said yes. I think most people would freak if they saw my monthly Biotest bill...or my closet stash of Surge Workout Fuel, MAG-10, etc. I also think it's a shame that bread is such a staple in the typical American diet. Even most healthy eaters eat bread since it's marketed as whole grain. News flash: most foods labeled as "healthy" are anything but healthy.

---------------------------------------------------------------------

Today was lats/biceps and HOLY COW what a pump! I loved the active rest going between biceps and triceps. I really felt the kayak rows in my triceps though (as well as lats), not sure if that's normal or if I was doing them wrong.

KEEP UP THE GOOD WORK, TEAM!

  Report
 

tuper06
Level 10

Join date: Feb 2008
Location: Tennessee, USA
Posts: 86

Today...

5:40am - Brain Candy
5:50am - Indigo-3G
6:30am - Metabolic Drive Low Carb shake, rice cereal, natty PB
9:30am - Metabolic Drive bar
11:30am - Indigo-3G
12:20pm - chicken breast, rice, green beans, mixed nuts
4:10pm - Metabolic Drive bar
5:15pm - Indigo
6:00pm - peri
6:15pm - OH Pattern day
9:00pm - steak, rice, EVOO

I was in the gym for probably an hour and 40 minutes today. I left pumped, sore, and wanting to do more. I used to get worn out after 45 minutes but not any more! I love this stuff.

  Report
 

tuper06
Level 10

Join date: Feb 2008
Location: Tennessee, USA
Posts: 86

Today...

5:35am - Brain Candy
5:50am - Indigo-3G
6:40am - Metabolic Drive Low Carb shake, rice cereal, mixed nuts
9:30am - Metabolic Drive bar
11:30am - Indigo-3G
12:15pm - grilled chicken, rice, green beans, EVOO
4:50pm - Indigo
5:30pm - MD bar
6:00pm - peri
6:20-8:00pm - DL Pattern day
9:30pm - grassfed beef, nut chips

Today is DL Pattern day. Bring it on!!!

-----------------------------------------------------------------

Did deadlifts today for the first time in several months so they felt a little weird. Hopefully next week will go smoother. I got "out of the zone" since my DLs felt so awkward, but I stuck it out and had a good rest of the workout. Also tried something a little different by having my last does of Indigo before a MD bar before peri. I probably won't do that again because I was pretty hungry by the time 5:30 rolled around. I'm thinking about doing a MAG-10 pulse before I go to bed. We'll see.

  Report
 

tuper06
Level 10

Join date: Feb 2008
Location: Tennessee, USA
Posts: 86

4/18/12 - arms spec workout.
Holy cow I think I can still feel the pump 2 days later haha.

4/19/12 - neural charge workout.
Did a combination of jumps, BW squats, snatches, and push press. All with light weights and very explosive. In and out of the gym in about 25 mins, and I felt wide awake and ready for more as I left.

Diet both days was good, but slightly irregular due to meetings and stuff at work. Still stuck to only healthy food choices. I had to turn down Firehouse Subs at work the other day. I had to explain myself to multiple people. They probably think I'm crazy lol.

I did miss one does of Indigo on 4/18/12. I was in the middle of eating and thought SH@T I forgot it! Oh well.

  Report
 

tuper06
Level 10

Join date: Feb 2008
Location: Tennessee, USA
Posts: 86

Today...
9:30am - Brain Candy
10:15am - Indigo-3G
11:00am - eggs, turkey bacon, rice n shine
1:30pm - Metabolic Drive bar
3:00pm - Indigo-3G
4:00pm - begin peri (bench press pattern today)
7:15pm - rice cereal, Metabolic Drive Low Carb shake, mixed nuts
9:00pm - Indigo
9:40pm - chicken and a bunch of rice from Ruby Tuesday
12:00am - MAG-10 pulse

---------------------------------------------------

It's been exactly 1 week since I started Indigo-3G so I took some pics and weighed myself this morning. I won't post any new pics until it's been 2 weeks or maybe a month, but my weight is up from 151.2 to 156.0 lbs. Seeing as I was on a pretty low carb diet before Indigo-3G, I pretty much expected that. I do, however, feel awesome in the gym. Definitely more work capacity, and focusing on being explosive as opposed to just counting and grinding out reps feels great. I feel better and (I think) look better.

  Report
 

tuper06
Level 10

Join date: Feb 2008
Location: Tennessee, USA
Posts: 86

Today...
10:00am - BC
10:20am - Indigo, MAG-10 pulse
11:20am - eggs, turkey bacon, rice cereal
2:05pm - Indigo
2:45pm - begin peri (squat pattern today)
6:30pm - chicken cob salad from Taco Mac
9:30pm - Indigo

  Report
1