Page 1 of 2 12 LastLast
Results 1 to 40 of 57
  1. #1
    baseline_9's Avatar
    baseline_9 is offline The Transformer ~VET~Recognized Staff Winner - $100
    Join Date
    Nov 2009
    Location
    UK Get in the diet forum!
    Posts
    7,901

    Baselines 3 Month Recomp Log

    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
    Don't be a 'Bro'..... Believe nothing....Question everything

    Baseline - Working to phase out this generation of Bro-Scientists

    Stop over thinking nutrition - If you want something to think about download Myfitnesspal and learn how to count macros




  2. #2
    baseline_9's Avatar
    baseline_9 is offline The Transformer ~VET~Recognized Staff Winner - $100
    Join Date
    Nov 2009
    Location
    UK Get in the diet forum!
    Posts
    7,901
    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










    Last edited by baseline_9; 03-18-2013 at 08:02 AM.
    Don't be a 'Bro'..... Believe nothing....Question everything

    Baseline - Working to phase out this generation of Bro-Scientists

    Stop over thinking nutrition - If you want something to think about download Myfitnesspal and learn how to count macros




  3. #3
    -KJ-'s Avatar
    -KJ- is offline Productive Member
    Join Date
    Jan 2011
    Location
    Diet Section
    Posts
    1,280
    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?

  4. #4
    951thompson's Avatar
    951thompson is offline Senior Member
    Join Date
    Jul 2012
    Posts
    1,405
    Quote Originally Posted by baseline_9 View Post
    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)

  5. #5
    baseline_9's Avatar
    baseline_9 is offline The Transformer ~VET~Recognized Staff Winner - $100
    Join Date
    Nov 2009
    Location
    UK Get in the diet forum!
    Posts
    7,901
    Quote Originally Posted by -KJ- View Post
    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....


    Quote Originally Posted by 951thompson View Post
    Your not looking too shabby now mate lol I look forward to seeing the end product. (subscribed)
    Lol thx
    Don't be a 'Bro'..... Believe nothing....Question everything

    Baseline - Working to phase out this generation of Bro-Scientists

    Stop over thinking nutrition - If you want something to think about download Myfitnesspal and learn how to count macros




  6. #6
    gbrice75's Avatar
    gbrice75 is offline AR's Diet Pimp! ~HOF~
    Join Date
    Nov 2009
    Location
    New Jersey
    Posts
    17,457
    Sub'd. Glad you're at least recomping vs. bulking. Already thick as hell... you're gonna look great!!

  7. #7
    sawyer86's Avatar
    sawyer86 is offline Member
    Join Date
    Jan 2013
    Location
    england
    Posts
    553
    i think you have a very good headstart going into this recomp. cant wait to see the results!

  8. #8
    gbrice75's Avatar
    gbrice75 is offline AR's Diet Pimp! ~HOF~
    Join Date
    Nov 2009
    Location
    New Jersey
    Posts
    17,457
    PS - why no back shots? You have a GREAT back IMO... excellent width/lats.

  9. #9
    baseline_9's Avatar
    baseline_9 is offline The Transformer ~VET~Recognized Staff Winner - $100
    Join Date
    Nov 2009
    Location
    UK Get in the diet forum!
    Posts
    7,901
    Quote Originally Posted by gbrice75 View Post
    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
    Don't be a 'Bro'..... Believe nothing....Question everything

    Baseline - Working to phase out this generation of Bro-Scientists

    Stop over thinking nutrition - If you want something to think about download Myfitnesspal and learn how to count macros




  10. #10
    gbrice75's Avatar
    gbrice75 is offline AR's Diet Pimp! ~HOF~
    Join Date
    Nov 2009
    Location
    New Jersey
    Posts
    17,457
    Quote Originally Posted by baseline_9 View Post
    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!?!

  11. #11
    baseline_9's Avatar
    baseline_9 is offline The Transformer ~VET~Recognized Staff Winner - $100
    Join Date
    Nov 2009
    Location
    UK Get in the diet forum!
    Posts
    7,901
    Quote Originally Posted by gbrice75 View Post
    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....

    Don't be a 'Bro'..... Believe nothing....Question everything

    Baseline - Working to phase out this generation of Bro-Scientists

    Stop over thinking nutrition - If you want something to think about download Myfitnesspal and learn how to count macros




  12. #12
    Kawigirl's Avatar
    Kawigirl is offline Knowledgeable~Female Member
    Join Date
    Dec 2010
    Location
    Canada
    Posts
    1,988
    Can't wait till your cutting....I like that base.....work on those traps mister!!

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

    xo

  13. #13
    baseline_9's Avatar
    baseline_9 is offline The Transformer ~VET~Recognized Staff Winner - $100
    Join Date
    Nov 2009
    Location
    UK Get in the diet forum!
    Posts
    7,901
    Quote Originally Posted by Kawigirl View Post
    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
    Don't be a 'Bro'..... Believe nothing....Question everything

    Baseline - Working to phase out this generation of Bro-Scientists

    Stop over thinking nutrition - If you want something to think about download Myfitnesspal and learn how to count macros




  14. #14
    gbrice75's Avatar
    gbrice75 is offline AR's Diet Pimp! ~HOF~
    Join Date
    Nov 2009
    Location
    New Jersey
    Posts
    17,457
    Quote Originally Posted by baseline_9

    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!

  15. #15
    sawyer86's Avatar
    sawyer86 is offline Member
    Join Date
    Jan 2013
    Location
    england
    Posts
    553
    you do have good traps gb!

  16. #16
    gbrice75's Avatar
    gbrice75 is offline AR's Diet Pimp! ~HOF~
    Join Date
    Nov 2009
    Location
    New Jersey
    Posts
    17,457
    Quote Originally Posted by sawyer86
    you do have good traps gb!
    Thanks brother!

  17. #17
    baseline_9's Avatar
    baseline_9 is offline The Transformer ~VET~Recognized Staff Winner - $100
    Join Date
    Nov 2009
    Location
    UK Get in the diet forum!
    Posts
    7,901
    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
    Don't be a 'Bro'..... Believe nothing....Question everything

    Baseline - Working to phase out this generation of Bro-Scientists

    Stop over thinking nutrition - If you want something to think about download Myfitnesspal and learn how to count macros




  18. #18
    austinite's Avatar
    austinite is offline HRT Specialist ~ AR-Platinum Elite-Hall of Famer ~
    Join Date
    Mar 2012
    Location
    Cialis, Texas
    Posts
    31,134
    Sub'd! Looking forward to this, base!
    ~ PLEASE DO NOT ASK FOR SOURCE CHECKS ~

    "It's human nature in a 'more is better' society full of a younger generation that expects instant gratification, then complain when they don't get it. The problem will get far worse before it gets better". ~ kelkel

  19. #19
    baseline_9's Avatar
    baseline_9 is offline The Transformer ~VET~Recognized Staff Winner - $100
    Join Date
    Nov 2009
    Location
    UK Get in the diet forum!
    Posts
    7,901
    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
    Don't be a 'Bro'..... Believe nothing....Question everything

    Baseline - Working to phase out this generation of Bro-Scientists

    Stop over thinking nutrition - If you want something to think about download Myfitnesspal and learn how to count macros




  20. #20
    -KJ-'s Avatar
    -KJ- is offline Productive Member
    Join Date
    Jan 2011
    Location
    Diet Section
    Posts
    1,280
    Solid work base...

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

  21. #21
    baseline_9's Avatar
    baseline_9 is offline The Transformer ~VET~Recognized Staff Winner - $100
    Join Date
    Nov 2009
    Location
    UK Get in the diet forum!
    Posts
    7,901
    Quote Originally Posted by -KJ- View Post
    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
    Don't be a 'Bro'..... Believe nothing....Question everything

    Baseline - Working to phase out this generation of Bro-Scientists

    Stop over thinking nutrition - If you want something to think about download Myfitnesspal and learn how to count macros




  22. #22
    Tron3219's Avatar
    Tron3219 is offline Knowledgeable Member
    Join Date
    Apr 2012
    Location
    texas
    Posts
    3,366
    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-

  23. #23
    -KJ-'s Avatar
    -KJ- is offline Productive Member
    Join Date
    Jan 2011
    Location
    Diet Section
    Posts
    1,280
    Quote Originally Posted by baseline_9

    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!!

  24. #24
    --->>405<<---'s Avatar
    --->>405<<--- is offline Elite-AR-Hall of Famer
    Join Date
    Sep 2011
    Posts
    12,819
    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!

  25. #25
    baseline_9's Avatar
    baseline_9 is offline The Transformer ~VET~Recognized Staff Winner - $100
    Join Date
    Nov 2009
    Location
    UK Get in the diet forum!
    Posts
    7,901
    Quote Originally Posted by --->>405<<--- View Post
    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
    Don't be a 'Bro'..... Believe nothing....Question everything

    Baseline - Working to phase out this generation of Bro-Scientists

    Stop over thinking nutrition - If you want something to think about download Myfitnesspal and learn how to count macros




  26. #26
    -KJ-'s Avatar
    -KJ- is offline Productive Member
    Join Date
    Jan 2011
    Location
    Diet Section
    Posts
    1,280
    What app is that your using Base?

  27. #27
    baseline_9's Avatar
    baseline_9 is offline The Transformer ~VET~Recognized Staff Winner - $100
    Join Date
    Nov 2009
    Location
    UK Get in the diet forum!
    Posts
    7,901
    Quote Originally Posted by -KJ- View Post
    What app is that your using Base?
    My fitness pal... Really good
    Don't be a 'Bro'..... Believe nothing....Question everything

    Baseline - Working to phase out this generation of Bro-Scientists

    Stop over thinking nutrition - If you want something to think about download Myfitnesspal and learn how to count macros




  28. #28
    Tron3219's Avatar
    Tron3219 is offline Knowledgeable Member
    Join Date
    Apr 2012
    Location
    texas
    Posts
    3,366
    I like the set up for it, but u gotta b careful with wrong macros and cals

    -TroN-

  29. #29
    baseline_9's Avatar
    baseline_9 is offline The Transformer ~VET~Recognized Staff Winner - $100
    Join Date
    Nov 2009
    Location
    UK Get in the diet forum!
    Posts
    7,901
    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
    Don't be a 'Bro'..... Believe nothing....Question everything

    Baseline - Working to phase out this generation of Bro-Scientists

    Stop over thinking nutrition - If you want something to think about download Myfitnesspal and learn how to count macros




  30. #30
    baseline_9's Avatar
    baseline_9 is offline The Transformer ~VET~Recognized Staff Winner - $100
    Join Date
    Nov 2009
    Location
    UK Get in the diet forum!
    Posts
    7,901
    Quote Originally Posted by Tron3219 View Post
    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...
    Don't be a 'Bro'..... Believe nothing....Question everything

    Baseline - Working to phase out this generation of Bro-Scientists

    Stop over thinking nutrition - If you want something to think about download Myfitnesspal and learn how to count macros




  31. #31
    Tron3219's Avatar
    Tron3219 is offline Knowledgeable Member
    Join Date
    Apr 2012
    Location
    texas
    Posts
    3,366
    Quote Originally Posted by baseline_9

    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-

  32. #32
    -KJ-'s Avatar
    -KJ- is offline Productive Member
    Join Date
    Jan 2011
    Location
    Diet Section
    Posts
    1,280
    Quote Originally Posted by baseline_9 View Post
    My fitness pal... Really good
    Cheers appreciate it mate...

  33. #33
    energizer bunny's Avatar
    energizer bunny is offline Attitude is a little thing that makes a big difference
    Join Date
    Jun 2005
    Location
    England
    Posts
    5,412
    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...........

  34. #34
    -KJ-'s Avatar
    -KJ- is offline Productive Member
    Join Date
    Jan 2011
    Location
    Diet Section
    Posts
    1,280
    Quote Originally Posted by energizer bunny View Post
    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

  35. #35
    Back In Black's Avatar
    Back In Black is offline Beach Bodybuilder ~Elite-Hall of Fame~
    Join Date
    Mar 2006
    Location
    Blighty
    Posts
    17,186
    Quote Originally Posted by -KJ-

    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.
    NO SOURCES GIVEN

  36. #36
    -KJ-'s Avatar
    -KJ- is offline Productive Member
    Join Date
    Jan 2011
    Location
    Diet Section
    Posts
    1,280
    Quote Originally Posted by Back In Black View Post
    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!

  37. #37
    Back In Black's Avatar
    Back In Black is offline Beach Bodybuilder ~Elite-Hall of Fame~
    Join Date
    Mar 2006
    Location
    Blighty
    Posts
    17,186
    Quote Originally Posted by -KJ-

    Unfortunately when your not from England it aint... Not that I know off anyway!
    Ah, are you offshore?
    NO SOURCES GIVEN

  38. #38
    energizer bunny's Avatar
    energizer bunny is offline Attitude is a little thing that makes a big difference
    Join Date
    Jun 2005
    Location
    England
    Posts
    5,412
    Quote Originally Posted by -KJ- View Post
    I also have bulk powders isolate... i have to order and takes a few days But well worth it.
    there BCAAs are good too
    Quote Originally Posted by Back In Black View Post
    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!.........

  39. #39
    -KJ-'s Avatar
    -KJ- is offline Productive Member
    Join Date
    Jan 2011
    Location
    Diet Section
    Posts
    1,280
    Quote Originally Posted by Back In Black View Post
    Ah, are you offshore?
    Yes not too far west haha...

    Quote Originally Posted by energizer bunny View Post
    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?

  40. #40
    energizer bunny's Avatar
    energizer bunny is offline Attitude is a little thing that makes a big difference
    Join Date
    Jun 2005
    Location
    England
    Posts
    5,412
    Quote Originally Posted by -KJ- View Post
    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.

Page 1 of 2 12 LastLast

Thread Information

Users Browsing this Thread

There are currently 1 users browsing this thread. (0 members and 1 guests)

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •