Baselines 3 Month Recomp

[baseline_9]

Ok people.... The majority decision was for me to do a recomp so that is what im going to do....

I will post pics ASAP....

I have a weeks holiday starting 03/April/13.....


The plan for now is to follow a Protein Sparing Modified Fast (PSMF) up until that date, so 16 days...

The following loose plans are for the period up until my holiday...


The Nutrition Plan


Macronutrient intake - 315g protein per day via chicken breast, white fish, canned tuna, and protein powder

Micronutrient intake - almost unlimited amounts of green vegetables, mainly broccoli, spinach, green beans.... Daily multivitamin..... Daily vitamin C.....



The Training Plan

I will be following a High Intensity Type routine.... I normally do a few warm up sets on the first exercise for each body part and then hit it with 100% intensity for 2-3 sets per exercise.... Number of exercises will vary depending on how i feel and what i want to do....

I will be incorporating lots of rest pause sets and some forced reps....

For this phase the intensity is going to be high.... 8 out of 10 on an intensity scale for me (which would be very intense for most people)


Mon - Back Traps Bi

Tue - Chest Delts Tri

Wed - Rest

Thu - Legs Calves

Fri - Back Traps Bi

Sat - Chest Delts Tri

Sun - Rest



The Cardio Plan


Week 1 - 3 x 500 calories burned sessions

Week 2 - 3 x 500 calories burned sessions, 3 x 20 min HIIT session



The drugs and supps plan

Im not going into details on the open board (about drugs) but will give compounds....

Test E, Tren A, Clen

Caffein, Creatine Monohydrate, Beta Alanine, BCAA's

[Tron3219]

Ok people.... The majority decision was for me to do a recomp so that is what im going to do....

I will post pics ASAP....

I have a weeks holiday starting 03/April/13.....

The plan for now is to follow a Protein Sparing Modified Fast (PSMF) up until that date, so 16 days...

The following loose plans are for the period up until my holiday...

The Nutrition Plan

Macronutrient intake - 315g protein per day via chicken breast, white fish, canned tuna, and protein powder

Micronutrient intake - almost unlimited amounts of green vegetables, mainly broccoli, spinach, green beans.... Daily multivitamin..... Daily vitamin C.....

The Training Plan

I will be following a High Intensity Type routine.... I normally do a few warm up sets on the first exercise for each body part and then hit it with 100% intensity for 2-3 sets per exercise.... Number of exercises will vary depending on how i feel and what i want to do....

I will be incorporating lots of rest pause sets and some forced reps....

For this phase the intensity is going to be high.... 8 out of 10 on an intensity scale for me (which would be very intense for most people)

Mon - Back Traps Bi

Tue - Chest Delts Tri

Wed - Rest

Thu - Legs Calves

Fri - Back Traps Bi

Sat - Chest Delts Tri

Sun - Rest

The Cardio Plan

Week 1 - 3 x 500 calories burned sessions

Week 2 - 3 x 500 calories burned sessions, 3 x 20 min HIIT session

The drugs and supps plan

Im not going into details on the open board (about drugs) but will give compounds....

Test E, Tren A, Clen

Caffein, Creatine Monohydrate, Beta Alanine, BCAA's

R ur stats gonna come with pics?

-TroN-

[baseline_9]

R ur stats gonna come with pics?

-TroN-

Yeh although this process is going to be lead by how i feel and the mirror... I will however post some starting stats

[RaginCajun]

Protein Sparing Modified Fast (PSMF), can you elaborate on this.

[baseline_9]

Protein Sparing Modified Fast (PSMF), can you elaborate on this.

Its basically a 'crash dieting' principle where you consume only protein....

You can run this type of a protocol to 'kick start' a longer diet or to drop body fat as quickly as possible for a short period...

The length of the diet and severity of calorie restriction comes down to your stats mainly and activity levels....


If you want to read more about PSMF then read Lyle Mcdonalds 'Rapid Fatloss handbook'

[MickeyKnox]

A recomp will be very interesting as well. I want to see those delts explode!

[RaginCajun]

Its basically a 'crash dieting' principle where you consume only protein....

You can run this type of a protocol to 'kick start' a longer diet or to drop body fat as quickly as possible for a short period...

The length of the diet and severity of calorie restriction comes down to your stats mainly and activity levels....

If you want to read more about PSMF then read Lyle Mcdonalds 'Rapid Fatloss handbook'

Thanks, I'll check it out

[baseline_9]

A recomp will be very interesting as well. I want to see those delts explode!

LOL whats all this about my delts exploding LOL

I dont want to let people get over excited about my delts lol, where/ who has this come from? Was it GB from past comments? IDK lol


I suppose i have to make them explode now for u guys.... I will do my best....


Delt Tips - To create the illusion of bigger delts focus on strict cable side laterals to failure and beyond... And strict rear delt movements to really bring the full roundness to your delts....

[baseline_9]

This thread is now running in the nutrition section

http://forums.steroid.com/showthread...g#.UUbUGIwgGSM

[lovbyts]

Awesome start baseline. you have a very good solid base. A little more size and some good cutting you defiantly will be styling for summer.

One observation though. Tighty Whites, really and with a hole in them? lol
I think I threw mine out when I was 10 and especially if any had a hole in them.

You guys know what DSM is doing at home right now with all you guys in your skivvies? It's a dream come true for him.

[marcus300]

best of luck

[GirlyGymRat]

best of luck

^x2

Looking good base. Nice to see what you come up with on your recomp!!!

[stpete]

Good Luck, BL. I like it.

[bdos]

Good luck baseline!

[Capebuffalo]

You have any updates for the fellas and ladies

[Knockout_Power]

The easter bunny beat him down

[RaginCajun]

You have any updates for the fellas and ladies

I think he is on vacation

[RaginCajun]

The easter bunny beat him down

I ate the Easter bunny!

Smothered With sautéed onions n bell peppers and brown rice

[Capebuffalo]

I ate the Easter bunny!

Smothered With sautéed onions n bell peppers and brown rice

I do a great Easter Bunny Stir Fry ummm

[Back In Black]

Any logging going on here besides eating your body weight in food every day on holiday?

[baseline_9]

Any logging going on here besides eating your body weight in food every day on holiday?

Lol

I smashed it on holiday.... Some serious eating.... I've never pigged out that much I'm my life TBH lol

I'm back on my macros (150c 56f 225c)..... I have decided that I need to do this cut a bit slower than I planned for a few reasons....

I'm a nightmare for setting myself up on a hardcore die plan (like a PSMF), sticking to it for a week and then wasting it by going on a binge.... I have done this for a long time... The yo-yo effect....

I'm going to do it this time but I'm just accepting that I'm going to give myself a bit more macros (carbs and fats) and less cardio and just take a bit longer.... Because for me if I throw 100% into the diet and training I will eventually crack and throw it all away....

I've just got too much going on in my life that is more important than how I look.... So I need to tone back the diet and cardio and make it fit into my life.... I just can't balance a hardcore cut into my life right now.... I need balance....

I sound like I'm getting old by taking it a bit easier lol but I'm just getting wiser about how I have to go about doing this whole bodybuilding thing....

I have a holiday in about 15 weeks and my goal is to get into good shape for then.... Just do it slower than I had originally planned....

I'm starting back on a power/hypertrophy split tomorrow so I'm looking forward to that....


Sorry for the lack of a log guys, too much crap going on.... Here my diet today, don't hate, this is my mental re-feed day still hitting my macros pretty much (47 under on carbs, 15 under on protein, 1g over on fat).... I'll probably have 15g of BCAA's later

[panntastic]

Lol

I smashed it on holiday.... Some serious eating.... I've never pigged out that much I'm my life TBH lol

I'm back on my macros (150c 56f 225c)..... I have decided that I need to do this cut a bit slower than I planned for a few reasons....

I'm a nightmare for setting myself up on a hardcore die plan (like a PSMF), sticking to it for a week and then wasting it by going on a binge.... I have done this for a long time... The yo-yo effect....

I'm going to do it this time but I'm just accepting that I'm going to give myself a bit more macros (carbs and fats) and less cardio and just take a bit longer.... Because for me if I throw 100% into the diet and training I will eventually crack and throw it all away....

I've just got too much going on in my life that is more important than how I look.... So I need to tone back the diet and cardio and make it fit into my life.... I just can't balance a hardcore cut into my life right now.... I need balance....

I sound like I'm getting old by taking it a bit easier lol but I'm just getting wiser about how I have to go about doing this whole bodybuilding thing....

I have a holiday in about 15 weeks and my goal is to get into good shape for then.... Just do it slower than I had originally planned....

I'm starting back on a power/hypertrophy split tomorrow so I'm looking forward to that....

Sorry for the lack of a log guys, too much crap going on.... Here my diet today, don't hate, this is my mental re-feed day still hitting my macros pretty much (47 under on carbs, 15 under on protein, 1g over on fat).... I'll probably have 15g of BCAA's later

See to me this seems sensible mate work it around your life not your life around it.

[baseline_9]

See to me this seems sensible mate work it around your life not your life around it.

If you want long term success it's the only way.... You have you make this lifestyle fit ur life, not the other way around....

[Back In Black]

If you want long term success it's the only way.... You have you make this lifestyle fit ur life, not the other way around....

It truly is the only way. I ride to do it the other way round the last 3 years and have gone so far backwards its unreal.

[--->>405<<---]

yeh a fit has to occur or eventually non-compliance will edge its way in. for myself fasting is the key!

[baseline_9]

Ok, a quick update...

My macros are at a stable 150c 56f 225p.... I may at some point (over the next few weeks) decide to cycle them slightly or add in a re-feed day where carbs are increased but for now its just remaining stable....

My food sources are going to be fairly consistent during the week but will be more flexible at the weekends....

Sweet potato, chicken breast, broccoli, coconut oil, fish caps, protein powder, some oats.....


I will be keeping most of my carbs around my training and will at some point be using some dextrose during training (when I'm leaner)....

I am started back on a Power/Hypertrophy split today... Routine as below.... If you want to learn about this type of training then search for layne norton PHAT....

Mon - lower body power
Tue - upper body power
Wed - rest
Thu - lower body hypertrophy
Fri - chest delts Tri hypertrophy
Sat - back Bi hypertrophy


Cardio is currently PWO steady state 4 times a week..... I started my cardio at 220 calories and I am adding 10 calories per session....

[GirlyGymRat]

Hi base! Cheering squad here! Lol.

[jimmyinkedup]

Thanks for update Base!

[MickeyKnox]

"Mon - lower body power
Tue - upper body power
Wed - rest
Thu - lower body hypertrophy
Fri - chest delts Tri hypertrophy
Sat - back Bi hypertrophy"

I like it! Im stealing it.

Keep up the steady gains Base.

[GirlyGymRat]

how's it going????

[Capebuffalo]

Are you running another log somewhere else?if so tell me where. I was interested to see how a recomp works for possible future use.
Thx

[GirlyGymRat]

Are you running another log somewhere else?if so tell me where. I was interested to see how a recomp works for possible future use.
Thx

He's been mysterious.....

[MR-FQ320]

How's it going man ?

Are you planning to post final pictures ?

[baseline_9]

How's it going man ?

Are you planning to post final pictures ?

Lol not well at all. My head wasn't in this thing from the start....

I have just started up with a coach so it's a long slow process for me now to break some bad habits and change my outlook on bodybuilding.... I've decided I'm going natty too

[bikeral]

Hey base I was wondering what was up. Hope all is good.

[GirlyGymRat]

Lol not well at all. My head wasn't in this thing from the start....

I have just started up with a coach so it's a long slow process for me now to break some bad habits and change my outlook on bodybuilding.... I've decided I'm going natty too

Natty. Interesting....