Baselines 3 Month Recomp Log

[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

[baseline_9]

This is the starting point for me guys.... I'm not happy with where I am right now but plan to kick some ass and get myself back in shape....


More details are to follow in the log, although I'm really busy in my spare time as I'm half way through a house renovation

[-KJ-]

As before im subscribed...

Chest/ back days are twice a week? are these normal number of sets or broken up into two days??

Exercises change each workout?

[951thompson]

This is the starting point for me guys.... I'm not happy with where I am right now but plan to kick some ass and get myself back in shape....

More details are to follow in the log, although I'm really busy in my spare time as I'm half way through a house renovation

Your not looking too shabby now mate lol I look forward to seeing the end product. (subscribed)

[baseline_9]

As before im subscribed...

Chest/ back days are twice a week? are these normal number of sets or broken up into two days??

Exercises change each workout?

Two full workouts for each.... My intensity is high but it's not at a 10 out of 10 right now.... The routine may change when I plan to grow and intensity is raised to a 10 out of 10.... It just depends on my recovery ability....

As far as exercises.... The two workouts will not be exactly the same however some of the exercises may be....

I may just switch up order of exercise or add in variables here and there.....

Tonight is Back Traps and Biceps so I will post my routine this evening....

Your not looking too shabby now mate lol I look forward to seeing the end product. (subscribed)

Lol thx

[gbrice75]

Sub'd. Glad you're at least recomping vs. bulking. Already thick as hell... you're gonna look great!!

[sawyer86]

i think you have a very good headstart going into this recomp. cant wait to see the results!

[gbrice75]

PS - why no back shots? You have a GREAT back IMO... excellent width/lats.

[baseline_9]

PS - why no back shots? You have a GREAT back IMO... excellent width/lats.

Missed it....

These pics are really crappy... Had to rush them this morning because I just couldn't get them done yesterday...

More to follow...




I plans to answer any questions and then do on big daily post which will include my diet and training completed....

I will be posting that tonight after the day is done

[gbrice75]

Missed it....

These pics are really crappy... Had to rush them this morning because I just couldn't get them done yesterday...

More to follow...




I plans to answer any questions and then do on big daily post which will include my diet and training completed....

I will be posting that tonight after the day is done

Nvm, on second thought please delete it... I want to continue to like you.

You have that perfect V-taper... I have this weird, lumpy oddly shaped shit. Wtf!?!

[baseline_9]

Nvm, on second thought please delete it... I want to continue to like you.

You have that perfect V-taper... I have this weird, lumpy oddly shaped shit. Wtf!?!

Lol you've seen nothing yet m8



Active cardio (not counted) for the day..... Sanding down woodwork to be painted....

[Kawigirl]

Can't wait till your cutting....I like that base.....work on those traps mister!!

oh..btw....love the tighty whiteys! lol

xo

[baseline_9]

Can't wait till your cutting....I like that base.....work on those traps mister!!

oh..btw....love the tighty whiteys! lol

xo

Thx Kawi.... And traps are a serious weak point.... Possibly due to not training them due to a Thai boxing neck injury.... But they need to come up

[gbrice75]

Thx Kawi.... And traps are a serious weak point.... Possibly due to not training them due to a Thai boxing neck injury.... But they need to come up

Possibly something I have better than him!?

Bout' time!

[sawyer86]

you do have good traps gb!

[gbrice75]

you do have good traps gb!

Thanks brother!

[baseline_9]

Week 1 - Monday

So I have spent the whole day decorating in my house and I'm now back from the gym and knackered.... But back at it I will be as soon as I have done this post.... Not feeling hungry at all which is good... But I will be feeling hungry by the weekend as I start to deplete and ketosis kicks in... Which won't be much fun on no fat LOL


Nutrition

I have added a screen print from myfitnesspal..... I add the foods just to hit my macros.... It doesn't mean that I actually eat them at the time or in the quantities that I state, however I will consume all the food listed within that day (which is what counts the most)

I will warn you that this diet is very limited..... It is only for a short period and this is not how I normally eat at all... This PSMF diet is for the period up until my holiday (2 weeks)....





Training


Back and Biceps

Cable straight arm pull downs - 3 warm up sets, 3 failure sets all with a rest pause set... Last set also had a drop
Iso-lateral pull downs (parallel grip) - 3 failure sets all with 2 rest pause sets

Barbell Curls - 3 warm up sets, 3 failure sets all with a rest pause set... Last set also had a drop
EZ bar preacher curls - 3 failure sets all with 2 rest pause sets
Reverse Barbell curls - 3 failure sets, last set with a drop

[austinite]

Sub'd! Looking forward to this, base!

[baseline_9]

Week 1 - Tuesday

Spent another day decorating the house.... And I'm changing the plan.... No added cardio this week.... I know my body and I get a good 'feel' as to how exhausted I am.... I feel like I do when I'm smashing the cardio.... So I'm assuming that I'm burning lots of extra calories via all the work on my house.... So for now I'm dropping the cardio...


Nutrition




Training

Chest Delts Tri

Incline Hammer Press - 3 ward up sets, 3 failure sets with 2 rest pause sets at the end of each set... Last set with a drop also

Dumbell Flat Press - 4 sets to failure
Cable flys - 4 sets to failure, last two sets with a rest pause at the end

Cable side laterals - 3 failure sets, all sets with cheat reps at the end to go beyond failure with strict negatives
Cable front raise - 2 failure sets
Hammer Rear Delt Machine - 4 sets to failure, all sets with a static 10 second contraction on the first and last rep...

Tricep Pushdown - 2 warm up sets, 3 failure sets, last two sets with a rest pause
Scull Crushers - 3 failure sets, all with a rest pause
Dips - 2 failure sets

[-KJ-]

Solid work base...

10s contraction? I've never seen this implemented before! How is it working?

[baseline_9]

Solid work base...

10s contraction? I've never seen this implemented before! How is it working?

I do it for certain things to really drive the mind/ muscle connection home....

When training rear delts most people pull with lays or traps.... I'm basically pre-exhausting the rear delts at the start of the set by doin a strict 10 second static hold....

Try it and you will be shocked as how much your rear delts explode with a massive pump

[Tron3219]

Something I've started doing awhile back that really helped my rear delta was setting the cable about shoulder high and standing with my chest parallel to the motion of the cable and drawing the cable across my chest. Mimicking the motion of drawing a compound bow back.

-TroN-

[-KJ-]

I do it for certain things to really drive the mind/ muscle connection home....

When training rear delts most people pull with lays or traps.... I'm basically pre-exhausting the rear delts at the start of the set by doin a strict 10 second static hold....

Try it and you will be shocked as how much your rear delts explode with a massive pump

Will try this thanks!!

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

will be following base

are u really only eating like 1 chicken meal and having 2 shakes all day?? dont know how u do it! some days when i eat 4500cals i am still hungry at the end!

[baseline_9]

will be following base

are u really only eating like 1 chicken meal and having 2 shakes all day?? dont know how u do it! some days when i eat 4500cals i am still hungry at the end!

What I list is what I eat durring the whole day.... It may just be split up or at different times

[-KJ-]

What app is that your using Base?

[baseline_9]

What app is that your using Base?

My fitness pal... Really good

[Tron3219]

I like the set up for it, but u gotta b careful with wrong macros and cals

-TroN-

[baseline_9]

Ok so it's the third day of PSMF diet and I'm starting to feel the drain... My legs feel heavy....

This is good.... Hopefully once I get in ketosis I will feel a bit better....

Counting down the days untill my holiday and unlimited amounts of food

[baseline_9]

I like the set up for it, but u gotta b careful with wrong macros and cals

-TroN-

Yep some things are way off... I try to scan as much as I can... You will see more of this when I'm following more of an IIFYM type diet...

[Tron3219]

Yep some things are way off... I try to scan as much as I can... You will see more of this when I'm following more of an IIFYM type diet...

I do that too and it's still off :-/ make sure u give a quick cross reference. I do like how u can edit the macros and it stores it for u and what not. After using it for awhile u can acquire a pretty good library of foods to easily track cals

-TroN-

[-KJ-]

My fitness pal... Really good

Cheers appreciate it mate...

[energizer bunny]

Good stuff Base!.....looking good already! youl be a beast in 3 month...........see you use bulkpowders protein blend? hows the taste and mixability?..........i use there fish oil and isolate all the time and other stuff here and there...........

[-KJ-]

Good stuff Base!.....looking good already! youl be a beast in 3 month...........see you use bulkpowders protein blend? hows the taste and mixability?..........i use there fish oil and isolate all the time and other stuff here and there...........

I also have bulk powders isolate... i have to order and takes a few days But well worth it.
there BCAAs are good too

[Back In Black]

I also have bulk powders isolate... i have to order and takes a few days But well worth it.
there BCAAs are good too

Bulk powders is free next day delivery if you order over £49.

[-KJ-]

Bulk powders is free next day delivery if you order over £49.

Unfortunately when your not from England it aint... Not that I know off anyway!

[Back In Black]

Unfortunately when your not from England it aint... Not that I know off anyway!

Ah, are you offshore?

[energizer bunny]

I also have bulk powders isolate... i have to order and takes a few days But well worth it.
there BCAAs are good too

Bulk powders is free next day delivery if you order over £49.

ive just placed an order for 100 quid today, had to get banana flavour isolate tho! normally get choc cookies!.......got caffeine,creatine,fish oil,isolate,leucine,dextrose......ready for April!.........

[-KJ-]

Ah, are you offshore?

Yes not too far west haha...

ive just placed an order for 100 quid today, had to get banana flavour isolate tho! normally get choc cookies!.......got caffeine,creatine,fish oil,isolate,leucine,dextrose......ready for April!.........

I always go unflavoured.. just me less sugars etc and I only use it PWO. havnt tried their creatine yet? any good?

[energizer bunny]

Yes not too far west haha...



I always go unflavoured.. just me less sugars etc and I only use it PWO. havnt tried their creatine yet? any good?

Its my first time with creatine mate, so i dont know............just got the cheapest monohydrate they sell....dont even know what to expect, im using for when i carb load while replenishing glycogen.