I think I know some of you peripherally through either Harrison or Harry. I enjoyed reading your articles and logs, you have similar ideas to me on training and nutrition. I've been training for about two years now, and I'm gently dieting down from 235lbs at 6'.
I am following an intermittent fasting protocol (16/8) with fasted training (10g BCAAs peri/para workout).
Bodyweight - 97kg? (haven't weighed in for a few weeks, been going by the mirror, I'll update this)
Front squat - 150kg x 1
Back squat - 180kg x 1
Deadlift - 195kg x 1 (both traditional and sumo)
Bench - 120kg x 2 (I've made no progress on this for nearly a year due to shoulder injuries)
OHP - 90kg x 1
Power clean - 100kg x 1
Leg press - 350kg x 15+8+5 (RP)
Rack pulls - 180kg x 14
My supplementation is as follows:
- 10mg x 3 Vinpocetine
- 150mg x 3 DMAE Bitartate (dosed pre-workout)
- 600mg x 1-3 Aniracetam
- 1mg-2mg L-Tyrosine (dosed pre-workout)
- 5mg Creatine Monohydrate (dosed post-workout)
- 2mg Beta Alanine (dosed pre-workout)
Vitamins and Minerals
- USANA Essentials multi-vitamin
- 5000iu Vitamin D3
- 2g Glucosamine
Diet follows a carb cycling approach with 300g+ protein fixed (according to MyNetDiary on average I get over 340g, not including 30g BCAAs), 100-200g fats, and 100g-400g carbs. Low-carb is tough for me, but I feel I need a period of reduced carbs to regain some insulin sensitivity. It seems to be working, because taking in carbs now leaves me looking very vascular and full, rather than soft and bloated.
A typical day of eating would be something like this: 600g chicken breast with 100g pasta (uncooked weight) and 2tbsp EVOO for lunch; protein pudding with 3 scoops casein, instant coffee powder, 200ml coconut milk, and blueberries.
The chest + shoulders + tris/back + bis/legs split has been my default for a long time, with variations on rest periods. Recently I've moved shoulders to a separate day, so it looks like this: shoulders/chest/back + bis/legs. Triceps are usually trained with chest, but I sometimes do tricep work with shouders. I don't take any rest days with this split so everything gets hit roughly twice a week.