http://www.t-nation.com/category.jsp?categoryID=227 T-Nation: Indigo Project Logs en-us Wed, 19 Jun 2013 11:53:14 GMT Wed, 19 Jun 2013 11:53:14 GMT http://blogs.law.harvard.edu/tech/rss T-Nation via P-APP-11 webmaster@biotest.net webmaster@biotest.net 227 60 http://www.t-nation.com/readTopic.do?id=5510690 Wed, 19 Jun 2013 07:45:00 GMT http://www.t-nation.com/readTopic.do?id=5510690 http://www.t-nation.com/readTopic.do?id=4694522 Wed, 19 Jun 2013 07:32:00 GMT http://www.t-nation.com/readTopic.do?id=4694522 http://www.t-nation.com/readTopic.do?id=5594465 Wed, 19 Jun 2013 07:26:00 GMT http://www.t-nation.com/readTopic.do?id=5594465 http://www.t-nation.com/readTopic.do?id=4552908
1) Height: 5'9

2) Weight: 355 (as of today); BF: 39%; Fat Weight: 138lbs; Lean Weight: 217lbs; H20: 47.2%
We use the Futrex Bodyfat Analysis machine. Test done first thing this morning so water % kind of low. 1999 weight was 500+ (will find pic to post) and 2006 weight was 250lbs just prior to Car Accident-see pic from 2006 will post later)

2006 Pre-Accident (Want to get even smaller than this):


2011 Back:


2011 Front:


3) Number of years training seriously: 11 Years (9 years if you subtract the two years I could
not train following the accident.

4) Training experience, including current program:
Worked with a trainer, Conan Fuerte, from 2000-2001. Workouts consisted of strength and resistance training in addition to Cardio Kickboxing. Lost approximately 100lbs while working with Conan.

After moving to Big Island I continued with my own training for the next five years picking
up advice from my business partner who had been training since he was 16. Training consisted of Strength, Resistance, Cardio Kickboxing, Interval sprints on an exercise bike; and teaching 9 different aerobic classes a week and one Cardio Kickboxing class a week.

January 2010 consulted with John Romaniello and worked with the menu suggestions for five months.

June 2010 I purchased the XFLD program and completed it successfully loosing 20lbs in 25 days; however I know that some of that was water.

October 2010 - January 2011 I did the Show & Go program designed by Eric Cressey. I really miss the heavier lifting associated with Cressey's program so I think I am going to return to a modified version of this; moving it more into a strength circuit. Thinking of doing this Mon, Wed and Fri and continuing with the Boot Camp classes on Tues and Thurs and adding a Saturday Boot Camp into the mixture.

My training over the last 5 months has consisted of:
Six Days a Week
Monday: Density Training
Tuesday: Boot Camp
Wednesday: Strength (which was also my higher carb day)
Thursday: Boot Camp
Friday: Dynamic Training
Saturday: Latic Training

Even with my medical issues and my size, I am quite flexible with just minor mobility corrections to be made. I am able to perform a full squat (glutes to calves) and always amaze people when I perform a perfect L stretch. I think my years of Karate and Kickboxing helped with this.

5) Olympic-lift variations you know how to perform:

6) Athletic background:
Though I never participated on school teams, during PE Class I enjoyed playing Volleyball,
Basketball and Soccer. On my own I loved Tennis and swimming, was quite accomplished at long distance swimming. I studied martial arts for a short time, about 2 years. I continued on my own using it as a great cardio tool.

7) Primary fitness goal (choose one): gain muscle, lose fat, recomposition body, gain strength,
improve athletic performance. My primary goal is to lose fat and for recomposition of my body.

8) Secondary fitness goal (choose one): gain muscle, lose fat, recomposition body, gain strength, improve athletic performance. My secondary goal would be to maintain the strength I currently have.

9) Days per week you can train: 5-6 Days

10) Amount of time available to train each workout: 30-60 minutes depending on the condition
of my hives. When I get to hot or start sweating I break out in hives. I am very good at knowing the warning signs of when I have pushed it too far and I now carry an Epi Pen.

11) Time of day you train: 5:00 am

12) Do you have certain days available for twice-a-day workouts? I could try doing two workouts on Tuesday and Thursdays.

13) Your daily schedule:
Monday/Wednesday/Friday:
3:00AM Indigo-3G intake
4:00AM Wake up; shower; coffee and pre-workout drink while reading emails or Facebook
4:45AM Leave for work
5:00AM Open up the gym, My personal workout
6:00AM Run Down & Dirty Boot Camp class
7:00AM Post-Workout Nutrition and open up the front desk
8:00AM Bookkeeping
9:00AM Run Down & Dirty Boot Camp class
10:00AM Run Silver & Fit Class
11:00AM Snack/Meal
11:30-1:00PM Bookkeeping, return phone calls, emails and client prepping
1:00PM-1:15PM Drive home
1:30PM Shower, Lunch
2:00PM Nap
3:00PM Answer personal email and talk with friends, prep for the nights dinner
3:45PM Drive back to gym
4:00PM Prep for Down & Dirty Boot Camp class
4:30PM Run Boot Camp
5:30PM Leave gym for home
6:00PM Prepare Dinner
6:30PM Eat Dinner
7:00PM Chat with clients or friends on Facebook or Skype
7:30PM Prep things for the morning, Shower and get ready for bed
8:00PM Read for a few minutes, maybe 15-20 and then lights out.

Tuesday & Thursday:
3:00AM Indigo-3G intake
4:00AM Wake up; shower; coffee and pre-workout drink while reading emails or Facebook
4:45AM Leave for work
5:00AM Open up the gym, Run 5AM Boot Camp and participate as well
6:00AM Run Down & Dirty Boot Camp class
7:00AM Post-Workout Nutrition and open up the front desk
8:00AM Run Down & Dirty Boot Camp
9:00AM Leave the gym and run errands for the gym and personal
10:00AM Personal Client at her home.
11:00AM Arrive home. Personal stuff
1:30PM Lunch
2:00PM Nap
3:00PM Answer personal email and talk with friends, prep for the nights dinner
3:45PM Drive back to gym
4:00PM Prep for Down & Dirty Boot Camp class
4:30PM Run Boot Camp
5:30PM Leave gym for home
6:00PM Prepare Dinner
6:30PM Eat Dinner
7:00PM Chat with clients or friends on Facebook or Skype
7:30PM Prep things for the morning, Shower and get ready for bed
8:00PM Read for a few minutes, maybe 15-20 and then lights out.


14) Current injuries (if any): All injuries are from Car Accident in 2006:
* Lots of scar tissue in the lower legs, particularly the right. I have been working this
last year with a massage therapist on Myofascial release and breaking up the scar tissue.
* Tendon problems in both ankles from the feet being pressed back toward legs at point of '
impact. Though I did not tear the tendons they have caused Plantarficitis which I do a daily warm-up with them before working out.
* Left Rotator and elbow tears. Have been working with shoulder rehab exercises that Eric Cressey recommends.
* I now have a bulge at C5-C6 with a smaller bulge at the C1.

NOTE: Injuries have been so long lasting as there is poor medical care on this island. The first doctor I had saw there was nothing wrong and would not order any testing, MRI's or CT Scans, even though I had no memory and was unconscious. Many of the injuries were not diagnosed for almost 9 months.

15) Lifts (if any) you need to avoid due to safety issues:
* I usually avoid a Back Squat because of poor mobility in the left shoulder due to previously torn rotator. (I have been doing rehab and mobility exercises recommended from Eric Cressey.)

16) Do you currently have trouble falling asleep at bedtime?
No trouble falling asleep; however I usually wake up every couple hours or can only sleep 5-6 hours before wide awake. After the accident I could not sleep; it finally progressed into two hours and have now worked up to 5-6.

17) 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 have one cup of coffee in the morning.

18) Health issues (diabetes, high blood pressure, etc.):
* My only health issue is the extra fat and the pre-existing injuries that I deal with on a daily basis from the accident. I continue to have a 3-4 year gap of memory that has not returned. However, unless overly tired I no longer stutter or have cognitive thinking issues.

* I have no diabetes, heart, blood pressure problems of any kind. My fasting blood sugar is 89 and a non-fasting (after 3 meals) blood sugar tests at 99. My Thyroid, Cholesterol and also in perfect order. My physician says she wished she had even just one more plus-sized person with these numbers. LOL. I usually respond with well thats because I have a fit person living behind the extra layers of fat on top.

* Doctor (Queens Medical - Specialist I finally ended up with) feels the edema in my legs is due to the poor circulation from all the scar tissue and the extra weight that I put on from not being mobile. My massage therapist says that she agrees.
* I get myofascial tissue work done on a monthly basis in addition to the personal work that I do with Foam Rolling.


19) Total calories consumed on training days: 2181

20) Total calories consumed on non-training days: 1842

21) Total grams of carbs consumed on training days: 110

22) Total grams of carbs consumed on non-training days: 38

23) Describe in detail your workout nutrition:
I take 2 Curcumin, 3 BCAA's and previous to program was doing one scoop of Power Drive in 16oz mixture of green tea and grapefruit juice. Following my workout I always had a Surge Recovery drink make with water or Almond Breeze.

With Indigo-3G I am continuing with the Curcumin and 3 BCAA's in addition to my new peri drink of 1/2 cup cooked oatmeal; 1 chunked frozen banana; 1 scoop Grow! Whey/Metabolic Drive-Low Carb (depending on what I have in stock); 1 cup coffee and 1 cup Almond Breeze. I drink two-thirds of it prior to workout and the balance after workout.
This is my proposed menu for the Indigo-3G project.




This menu was only a proposal based on what I thought the protocol was for Indigo-3G. The only juice I drink, and that is not an every day thing was a 1/2 cup of grapefruit juice mixed with green tea and Power Drive. ]]> Wed, 19 Jun 2013 05:28:00 GMT http://www.t-nation.com/readTopic.do?id=4552908 http://www.t-nation.com/readTopic.do?id=5692457 Wed, 19 Jun 2013 03:07:00 GMT http://www.t-nation.com/readTopic.do?id=5692457 http://www.t-nation.com/readTopic.do?id=4557923
BACKGROUND INFORMATION

1) Height: 5'6"

2) Weight: 195lbs

3) Number of years training seriously: I started weight training at 16 years of age and continued inconsistently for several years. I would consider the last ten years to have been productive training.

4) Training experience, including current program: I am experienced with most traditional weighttraining systems having tried almost everything over the years. I tend to gravitate toward heavier, lower rep lifting. Currently I am using something along the lines of Ct's HP Mass variations based on 3 deadlift, 3 upper body pressing days each week. I am also experienced in most strongman disciplines.

5) Olympic-lift variations you know how to perform: I'm reasonably proficient with the clean. I typically include jump shrugs or high pulls at the beginning of a workout to charge up the nervous system.

6) Athletic background: I have a background in hockey, football and baseball although it has been a long time since I've played competitively. Currently, all of my exercise comes in the form of weightraining and conditioning work.

7) Primary fitness goal (choose one): gain muscle, lose fat,
recomposition body, gain strength, improve athletic performance: Recomposition body

8) Secondary fitness goal (choose one): gain muscle, lose fat,
recomposition body, gain strength, improve athletic performance: gain muscle

9) Days per week you can train: Currently training at least 5 and usually 6 days per week although this is tricky with the constantly rotating shifts and frequent overtime associated with police work.

10) Amount of time available to train each workout: Currently my strength training workouts are approximately 2 hours long which includes prowler work at the end.

11) Time of day you train: This changes daily depending on what shift I am working. When working day shifts I must training after 6pm. When working night shifts I train at 3pm. On days off from work I'll start training between 1pm and 3pm typically.

12) Do you have certain days available for twice-a-day workouts? Yes. On days when I am not working it is possible to get in two-a-day workouts.

13) Your daily schedule: This is all over the map unfortunately.

14) Current injuries (if any): Nothing significant. I'm prone to bicep tendonitis associated with bench pressing although I have found that CT's method of shrugging the shoulders while benching has alleviated the problem for now. I'm also prone to SI joint problems largely associated with back squats. I'm currently deadlifting and front squatting and having no issues.

15) Lifts (if any) you need to avoid due to safety issues: Back squats seem to drive my SI joint mad. Front squats are fine though.

16) Do you currently have trouble falling asleep at bedtime? No. In fact I often have trouble staying awake. This is due to the demands of shift work.

17) 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 usually start the day with a coffee and I take a Spike tab before workouts. When working night shifts I may have another coffee or occasionally another Spike.

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

19) Total calories consumed on training days: ~3000

20) Total calories consumed on non-training days: ~2700 (these are rough estimates - sadly I have neglected staying on top of these numbers of late)

21) Total grams of carbs consumed on training days: Between 70-80 ish from workout beverage and the rest only from vegetable and fruit usually.

22) Total grams of carbs consumed on non-training days: Not sure but usually just from vegetable and fruit sources.

23) Describe in detail your workout nutrition: Alpha GPC 90 min prior, Spike 30 mins prior, 2 scoops Surge Workout Fuel, 1 scoop MAG-10, 2 scoops ANACONDA pre/during workout. Often another scoop MAG-10 after workout. Planning on adding more Surge Workout Fuel pre-workout while using Indigo-3G.


I will have some 'before' photos taken in the next couple of days and I will post them here.

When time permits I will also post the details of my current training program.

Good luck to all those who have already started on their Indigo-3G. I will be following everyone's progress and look forward to sharing my own with you all. ]]> Wed, 19 Jun 2013 02:51:00 GMT http://www.t-nation.com/readTopic.do?id=4557923 http://www.t-nation.com/readTopic.do?id=4556019
I have been and probably always will be a weightlifter; not professionally, not even competitive, but just for myself.

Current best gym lifts (raw):

DL: 525 double overhand hook grip w/ chalk
Back squat: 485 knee sleeves, loose belt
Front squat: 350 knee sleeves, no belt
Close grip bench: 340
Push Press: 260
Power Clean: 240

I would love to get a 405 front sq, 600 DL before I get too old and decrepit to pick up a bar - time marches on....
Body comp has always been secondary because I started at 6'1" and 155 lbs, never had to worry too much about being fat; well, until last year I saw some pics, camera don't lie, little belly starting to form and I was like, "Oh, I don't think so...". Lost 10lbs from there just by being a bit more disciplined but now looking for 10-15lbs more just to see what it feels like. I think Indigo-3G is my ticket.
WO's to posted here every day. ]]> Wed, 19 Jun 2013 02:44:00 GMT http://www.t-nation.com/readTopic.do?id=4556019 http://www.t-nation.com/readTopic.do?id=4639375
1) Age: 64


2) Height: 6'1"


3) Weight: 206


4) Occupation: Retired


5) Primary fitness goal (choose one): gain muscle


6) Secondary fitness goal (choose one): lose fat


7) Days per week you can train: Seven


8) Total calories consumed on training days: P=300 grm; C=150 grm; added EFA's=21 grm; for 2000 cals over 6 meals.


9) Total calories consumed on non-training days: P=300 grm; C=100 grm; added EFA's=42 grm; for 2000 cals over 6 meals.


10) Total grams of carbs consumed on training days: 150 grams


11) Total grams of carbs consumed on non-training days: 100 grams


12) What time of day do you train? mornings, beginning approximately 0830 to 0900.


13) Is your gym crowded when you train? not really


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


Note: Pictures will be taken with the next few days.
]]> Wed, 19 Jun 2013 02:29:00 GMT http://www.t-nation.com/readTopic.do?id=4639375 http://www.t-nation.com/readTopic.do?id=5669631 Wed, 19 Jun 2013 01:40:00 GMT http://www.t-nation.com/readTopic.do?id=5669631 http://www.t-nation.com/readTopic.do?id=4553938 http://tnation.T-Nation.com/...ing_to_enjoy_it

I started my Indigo-3G Friday before my workout on 5/20/2011

I did not weight train over the weekend, sunday I did some furniture moving between 2 houses and threw around the medball and chased it.

BACKGROUND INFORMATION

1) Height: 5'8

2) Weight: 162

3) Number of years training seriously: 3 Months

4) Training experience, including current program:
M: Back
Front Pulldowns: 4 sets x 12 reps
Barbell Rows: 4 sets x 12 reps
Dumbbell Rows: 3 sets x 12 reps
Dumbbell Pullovers: 3 sets x 12 reps
Deadlift: 3 sets x 12 reps

T: Chest
Incline Barbell Press: 4 sets x 12 reps
Flat Dumbbell Press: 3 sets x 12 reps
Decline Dumbbell Flyes: 3 sets x 12 reps
Cable Crossovers: 3 sets x 15 reps

W: Arms/Abs
Preacher Curls: 4 sets x 12 reps
Incline DB Curls: 3 sets x 12 reps
BB Curls: 3 sets x 12 reps
V-bar Pushdowns: 4 sets x 12 reps
Skullcrushers: 4 sets x 12 reps
Overhead Dumbbell Extensions: 3 sets x 12 reps

Th: Legs
Squats: 5 sets x 12 reps
Leg Press: 3 sets x 12 reps
Leg Extensions: 3 sets x 12 reps
Stiff Legged Deadlifts: 4 sets x 12 reps
Standing Unilateral Leg Curls: 4 sets x 12 reps
Standing Calf Raises: 4 sets x 15 reps

F: Shoulders/Abs
Seated Dumbbell Military Press: 4 sets x 12 reps
Side Dumbbell Lateral Raises: 4 sets x 12 reps
Bent Cable Rear Delt Raises: 3 sets x 12 reps
Front Dumbbell Raises: 3 sets x 12 reps
Barbell Shrugs: 4 sets x 12 reps
Dumbbell Shrugs: 4 sets x 12 reps

S: Do something
Sledgehammer swings, med ball throw and sprint, sprints, sled work if available

5) Olympic-lift variations you know how to perform: None

6) Athletic background: Soccer in highschool

7) Primary fitness goal (choose one): recomposition body

8) Secondary fitness goal (choose one): gain muscle

9) Days per week you can train: 6 M - Sat

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

11) Time of day you train: Evening 6:30 PM or later

12) Do you have certain days available for twice-a-day workouts? Every day

13) Your daily schedule: Work Wake 7, Work 8:30, home 6, Gym 7:30

14) Current injuries (if any): tore tendon sheath on right wrist 4 years ago, still causes some discomfort - wear wrist wrap during workout ( not straps, wraps )

15) Lifts (if any) you need to avoid due to safety issues:

16) Do you currently have trouble falling asleep at bedtime? No

17) 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? Easy Starter

18) Health issues (diabetes, high blood pressure, etc.): Chronic Myeloid Leukemia, Anemia( at the moment, iron supplementation should fix it ) from CML drug Gleevec

19) Total calories consumed on training days: Not sure

20) Total calories consumed on non-training days: Not sure

21) Total grams of carbs consumed on training days: About 300 ( 200 peri workout )

22) Total grams of carbs consumed on non-training days: About 100

23) Describe in detail your workout nutrition: Alpha GPC 90 minutes before trianing, I3G and Power Drive 60 minutes prior, 2 FINiBARs pre-workout, 1 scoop Surge recovery pre workout, 1 scoop Surge recovery during workout, 2 scoops Surge recovery after workout. Plan to order Anaconda protocol next week. ]]> Wed, 19 Jun 2013 01:35:00 GMT http://www.t-nation.com/readTopic.do?id=4553938 http://www.t-nation.com/readTopic.do?id=5107613 Tue, 18 Jun 2013 19:20:00 GMT http://www.t-nation.com/readTopic.do?id=5107613 http://www.t-nation.com/readTopic.do?id=5693613 Tue, 18 Jun 2013 19:00:00 GMT http://www.t-nation.com/readTopic.do?id=5693613 http://www.t-nation.com/readTopic.do?id=5689300 Tue, 18 Jun 2013 18:36:00 GMT http://www.t-nation.com/readTopic.do?id=5689300 http://www.t-nation.com/readTopic.do?id=5653661 Tue, 18 Jun 2013 18:29:00 GMT http://www.t-nation.com/readTopic.do?id=5653661 http://www.t-nation.com/readTopic.do?id=5228830 Tue, 18 Jun 2013 15:24:00 GMT http://www.t-nation.com/readTopic.do?id=5228830 http://www.t-nation.com/readTopic.do?id=4893713 Tue, 18 Jun 2013 14:58:00 GMT http://www.t-nation.com/readTopic.do?id=4893713 http://www.t-nation.com/readTopic.do?id=5358280 Tue, 18 Jun 2013 02:20:00 GMT http://www.t-nation.com/readTopic.do?id=5358280 http://www.t-nation.com/readTopic.do?id=4552707 Age: 35
Height: 6'6"
Weight: 282 lbs on 5/23
BF%: 13
Neck: 18
Arms: 18 8/10
Calves: 18 1/10
Thighs: 29.5
Chest: 52.25
Waist: 42 proper, not hips.

Typical Current Diet:
Meal 1:
Half a blender full of ice
12 oz of Coffee
1 Cup of Oats
2 Tbsp Almond Butter
1 Banana
3 scoops of Grow!

Meal 2: Also: Post-Workout
Surge or After Glow
30 Mins Post 2 scoops of Grow

Meal 3:
VPX Zero Impact Bar

Meal 4:
2 Chicken Breasts
1 Cup of Rice
1 Cucumber or some type of veggie
1/4c of feta cheese

Meal 5:
3 scoops of ON 100% Casein Protein.

***For Indigo-3g usage I will be adding Anaconda Protocol 1 to the peri-workout nutrition mix.

- Training for 19 years.
- Competed in 5 natural body building (ABA) contests. Placed top 3 or better in tall class.
- Goal: Push the limits, can I weigh 300 at the same or lower body fat? Let's try.

*Pics below taken within 5 days of the start of this thread. ]]> Mon, 17 Jun 2013 14:09:00 GMT http://www.t-nation.com/readTopic.do?id=4552707 http://www.t-nation.com/readTopic.do?id=5522784 Fri, 14 Jun 2013 16:55:00 GMT http://www.t-nation.com/readTopic.do?id=5522784 http://www.t-nation.com/readTopic.do?id=5645788 Wed, 12 Jun 2013 23:53:00 GMT http://www.t-nation.com/readTopic.do?id=5645788 http://www.t-nation.com/readTopic.do?id=5661569 Wed, 12 Jun 2013 14:15:00 GMT http://www.t-nation.com/readTopic.do?id=5661569 http://www.t-nation.com/readTopic.do?id=5504987 Wed, 12 Jun 2013 03:39:00 GMT http://www.t-nation.com/readTopic.do?id=5504987 http://www.t-nation.com/readTopic.do?id=5678679 Thu, 06 Jun 2013 17:52:00 GMT http://www.t-nation.com/readTopic.do?id=5678679 http://www.t-nation.com/readTopic.do?id=5523991 Wed, 05 Jun 2013 19:56:00 GMT http://www.t-nation.com/readTopic.do?id=5523991 http://www.t-nation.com/readTopic.do?id=5651992 Tue, 04 Jun 2013 11:40:00 GMT http://www.t-nation.com/readTopic.do?id=5651992 http://www.t-nation.com/readTopic.do?id=5115124 Mon, 03 Jun 2013 19:10:00 GMT http://www.t-nation.com/readTopic.do?id=5115124 http://www.t-nation.com/readTopic.do?id=4555813
Been in airports all weekend and never ended up where I was going so that's why I've not been active in the discussion. I feel like crap, I haven't been able to work out, and even "healthy" airport food still will make one feel like crap.

So picture will come tomorrow. Currently doing the Waterbury Method with various cardio sessions (yoga, jogging, HIIT, inclines) or whatever I feel like doing. I like keeping it a variety. It keeps it interesting.

Diet I will maintain it similar. I travel a lot so it's hard to have a very consistent diet when on the road, but I do my best.

Ok that's all for now. I need to get some work done. ]]> Mon, 03 Jun 2013 17:04:00 GMT http://www.t-nation.com/readTopic.do?id=4555813 http://www.t-nation.com/readTopic.do?id=5643202 Fri, 31 May 2013 22:53:00 GMT http://www.t-nation.com/readTopic.do?id=5643202 http://www.t-nation.com/readTopic.do?id=4638433
1) Age:30

2) Height:6'0

3) Weight:225

4) Occupation:Sr. Recruiting Specialist for an international law firm

5) Primary fitness goal (choose one): Gain Muscle (Primary)

6) Secondary fitness goal (choose one): Lose Fat

7) Days per week you can train: 5-6 days

8) Total calories consumed on training days: Between 3000-3200

9) Total calories consumed on non-training days: 2500-2700

10) Total grams of carbs consumed on training days: I don't count specifically my daily grams of carb intake.
Breakfast: smoothie (1 scoop GROW, 1 scoop low carb MD, 2 cups mixed frozen berries, 2 tblspns almont butter, 1 cup almond milk)
Snack: 1 scoop GROW w/ handful almonds
Lunch: 6-8 oz chicken/ green beans (baked in extra virgin olive oil & pepper)
Pre Wkout: 1 Finibar, 2 scoops SWF, 2 scoops Mag10, 10g creatine (drink 1/3 prior, 1/3 during, 1/3 post)
60 min Post: 4 eggs, 3 brown rice cakes
Late night snack: depending on if I'm hungry or not, I'll have 1-2 scoops low carb MD

11) Total grams of carbs consumed on non-training days: Same as above but remove the peri-workout nutrition. Instead of eggs/rice cakes for dinner, usually 6-8oz lean meat and green beans or asparagus

12) What time of day do you train? 5pm after work

13) Is your gym crowded when you train? i24hr Fitness, commercial gym. Yes, pretty crowded in the evenings

14) Which of the following pieces of equipment do you have access to during your workout? Don't have any of the below equipment in my gym, unfortunately. I've tried convincing the gym manager to get a sled........but keep getting shot down.

Prowler/Sled
Large Tire
Bands
Chains
Kettlebells


Additional bkgd info. I'm a FFB. I was always big as a younger kid. Started playing football in 7th grade and kept active in sports all thru college. (football, thru shot put & discus in college, wrestled heavyweight) Always trying to stay active, love the outdoors. About 3+ years ago I found T-Nation and started following. Didn't want to carry the excess lbs anymore and decided to really start watching my diet. I've been happy w/ my progress over the last few years. In college I was always around 240-250lbs, problem areas are definitely love handles, lower stomach, man boobs. I'm down to 225 now and looking much leaner every year.

I consistently try to vary my workout programs every 8-12 weeks. Just finished TBT 3 days a week, w/ one beach body day on saturdays. Now doing a Monday-chest/tri's (heavy), Tues-back/bi's(high volume), Wed-legs(legs), THurs-HIIT (hill sprints or sprints on track), Fri-light cardio, Sat-Upper body (light weight/high volume), Sun-rest or 3-4mi light jog/walk. I'm in my 4th week now and seeing good progress.

I'll get some pics posted up later this weekend. ]]> Fri, 31 May 2013 19:46:00 GMT http://www.t-nation.com/readTopic.do?id=4638433 http://www.t-nation.com/readTopic.do?id=5669931 Wed, 29 May 2013 20:00:00 GMT http://www.t-nation.com/readTopic.do?id=5669931 http://www.t-nation.com/readTopic.do?id=5259560 Tue, 28 May 2013 02:55:00 GMT http://www.t-nation.com/readTopic.do?id=5259560 http://www.t-nation.com/readTopic.do?id=5630700 Sun, 26 May 2013 03:03:00 GMT http://www.t-nation.com/readTopic.do?id=5630700 http://www.t-nation.com/readTopic.do?id=5526018 Mon, 20 May 2013 08:10:00 GMT http://www.t-nation.com/readTopic.do?id=5526018 http://www.t-nation.com/readTopic.do?id=4883178 Thu, 16 May 2013 22:09:00 GMT http://www.t-nation.com/readTopic.do?id=4883178 http://www.t-nation.com/readTopic.do?id=5636175 Thu, 16 May 2013 02:15:00 GMT http://www.t-nation.com/readTopic.do?id=5636175 http://www.t-nation.com/readTopic.do?id=5604257 Tue, 14 May 2013 12:29:00 GMT http://www.t-nation.com/readTopic.do?id=5604257 http://www.t-nation.com/readTopic.do?id=5597385 Sun, 12 May 2013 15:39:00 GMT http://www.t-nation.com/readTopic.do?id=5597385 http://www.t-nation.com/readTopic.do?id=4678191 Sat, 11 May 2013 13:14:00 GMT http://www.t-nation.com/readTopic.do?id=4678191 http://www.t-nation.com/readTopic.do?id=4641860
2) Height: 5'8"

3) Weight: 201 lbs (bound to drop)

4) Occupation: NYC cleaner and part-time student (fairly active job, sweating all day moving furniture, based on one of the articles I read here to calculate calories I would give my job like a 1.9-2)

(I'm torn on goals here, basically I want to look big and be strong ((think Ricky Bruch just much shorter ha) but as someone who just came off the V-Diet, I want to keep the fat off and lose some more. Pictures will tell more than enough I'm sure)

5) Primary fitness goal (choose one): gain muscle

6) Secondary fitness goal (choose one): lose fat

7) Days per week you can train: 7 if needed, in afternoons and all day weekends.

8) Total calories consumed on training days: (left blank since I'm doing the V-Diet..and well, I have no idea tbh) But on the V-Diet, 1920

9) Total calories consumed on non-training days: "" 1590 for v-diet

10) Total grams of carbs consumed on training days: "" 117

11) Total grams of carbs consumed on non-training days: "" 77

12) What time of day do you train? Evenings generally (6-8pm)

13) Is your gym crowded when you train? Generally, but I can usually steal the power racks since most are doing curls and hanging around the water fountain :P

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

Prowler/Sled - NO
Large Tire - NO
Bands - No - BUT I could purchase some and bring them I'm sure
Chains - No - BUT I could purchase some and bring them I'm sure
Kettlebells- No, also no experience using them..but same applies (bit costly for me my current situation though)


So here's some background information since most seem to add that in....

First off!

I'm still finishing up the Velocity Diet, Wednesday the 6th will be 28 days total so two weeks after that and I'm finished with the transition!

As far as training goes, I did 4 years of Track and Field throwing (Shot, and Disc). Serious lifting my Junior and Senior year (followed Dan Johns stuff and made serious gains). The next 8-9 months after HS I did a variation of Strongman and Highland Game training since my college didn't have a Track team. Once college started up I fell off though making excuses and only lifting now and than every other week. Either way, rocketed up 20lbs or so, got slow, fat, and weaker and here I am done making excuses. Decided to try the Indigo-3G as a way to keep the momentum going after the V-Diet.

As far as nutrition goes....most of everything I learned was in the past month or so. Can't say I really know what to do other than eat healthy following the V-Diet HSM directions, and keep a post V-Diet meal plan going with a Metabolic Shake as a meal replacement in the morning.

I was planning on following a 6 weeks to superhero workout if my gym allows, otherwise I may switch to Mass Made Simple (not sure that's right for me at all though considering I want to drop fat still and the point of the V-Diet was to do that before I start the program)

That's all for now, I'll update with photos and new stats after I finish the velocity diet so it's accurate when I do start. ]]> Sat, 11 May 2013 04:20:00 GMT http://www.t-nation.com/readTopic.do?id=4641860 http://www.t-nation.com/readTopic.do?id=4564128 >
> 1) Height: 6'1"
>
> 2) Weight: 193
>
> 3) Number of years training seriously: 20
>
> 4) Training experience, including current program: STAR complexes and HPM before that
>
> 5) Olympic-lift variations you know how to perform: Power Clean, Snatch.
>
> 6) Athletic background: College football
>
> 7) Primary fitness goal (choose one):> recomposition body
>
> 8) Secondary fitness goal (choose one): gain muscle>

> 9) Days per week you can train: 6 to 7
>
> 10) Amount of time available to train each workout: 2 hours
>
> 11) Time of day you train: Around noon
>
> 12) Do you have certain days available for twice-a-day workouts? Yes
>
> 13) Your daily schedule: Wake up at 6:00am, start work around 8. Workout around noon. Finish work at 5:00pm and off to bed at 10:00pm.
>
> 14) Current injuries (if any): Slight case of plantar faciitis.
>
> 15) Lifts (if any) you need to avoid due to safety issues: No
>
> 16) Do you currently have trouble falling asleep at bedtime? No
>
> 17) 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? Easy start, but I drink some coffee with chocamine thanks to Shelby.
>
> 18) Health issues (diabetes, high blood pressure, etc.): None
>
> 19) Total calories consumed on training days: 2,200, but i have refeeds twice a week.
>
> 20) Total calories consumed on non-training days: 2,000
>
> 21) Total grams of carbs consumed on training days: 100
>
> 22) Total grams of carbs consumed on non-training days: 100
>
> 23) Describe in detail your workout nutrition: 1 scoop of SWF and 3 scoops of MAG-10
> ]]> Fri, 10 May 2013 19:46:00 GMT http://www.t-nation.com/readTopic.do?id=4564128