You can follow my weekly recaps right here every Sunday, but you can follow me every day as I post daily updates of my journey from GeekLand to FreakVille at Geek2Freak.com.
Current Stats and Measurements (November 9, 2008)
- Height – 6'3"
- Weight – 190.4 lb.
- Bodyfat – 16%
- Biceps – 14.2"
- Calves – 14.8"
- Thighs – 24.4"
- Waist – 32.3"
- Chest – 42.1"
"How to Get Abs" Progress Pics (November 9, 2008)
Before (Mid to Late 2005)
Current (November 9, 2008)
Today's Diet Log
For up-to-the-minute coverage of my world-famous digestive system, check out my very cool and overly-detailed Diet Log.
Current Supplements
- BSN CELLMASS (Creatine)
- 100% Whey Protein – Gold Standard
- Life Extension Multivitamins
- NOW Foods, Super EPA Double strength – 60 Softgels (Fish Oil Capsules)
- NOW Foods, Glucosamine & Chondroitin plus MSM
- Greens+, 9.4 oz powder
Current Workout Routine
Eric Cressey's Maximum Strength: Get Your Strongest Body in 16 Weeks with the Ultimate Weight-Training Program
Weekly Recap (November 2-9, 2008)
This was "Very Light Load" week, but I kept my calories about the same (actually increasing them by about 50 per day), so I thought I may have gained a pound or two.
I was surprised to see my weight stayed exactly the same, even though my physical activity was down quite a bit.
Besides my weight training workouts being 20-30 minutes shorter during Light Load week, I also did very low intensity cardio on Wednesday, instead of my usual HIIT routine.
One of the main things I did differently was adding red wine to my repertoire. There were just too many studies touting its benefits to ignore.
I chose Pinot Noir, as that is one of the "healthiest" of the red wines in terms of overall antioxidants and resveratrol.
I've never been a drinker, not even socially, so the taste at first was horrendous, although it's becoming more tolerable with each serving.
There have been a few studies suggesting red wine has a fat-burning ability too, but that is quickly reversed into a fat-storing ability if you go over the 1-2 glass limit.
For the record, I'm having one glass (5.1 ounces) per day to test the effects, and they seem very promising so far.
Tomorrow I'll be starting the 4th and final phase of "Maximum Strength." I can't believe I'm almost done, because it seems like just yesterday that I received the program in the mail.
It's been nothing short of spectacular, easily earning a spot in my most recommended programs, alongside my first love, "Scrawny to Brawny."
That about raps it up for this week. See you next Sunday and don't forget you can follow my daily updates over at Geek2Freak.com.
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Hey Brandon good work here. Just found your site, I'll have to keep some tabs on it!
In researching products to add to my new site linked above, I found the Performance NS forums at MuscularDevelopment.com… from these guys I learned a lot of things that could help:
1. 3.4g of CLA (conjugated lineolic acid) is shown to reduce fat. I take 4 caps from Olympian Labs each night with my glucosamine and fish oil
2. Where are your amino acids??!?! You need BCAAs badly in this regimen. I take 5g BCAA in my pre-workout drink, and 5g in my post-workout drink. I also take 5g before doing cardio so my body doesn't synthesize my muscle tissue (it can just use what's in the bloodstream from my drink).
People also argue about the benefits of glutamine. Some love it, others leave it. But if you get sick a lot, consider it.
3. How are you restoring your glycogen stores post-workout? Most bodybuilders like to use waxy maize IMMEDIATELY after workout, which is a high-glycemic carb that doesn't get digested by the stomach and gets absorbed directly through the intestines. I mix this with my BCAAs, creatine, and extra vitamin C as it will help drive the products right into the bloodstream. On a budget, you can also do maltodextrin, but it has a slower absorption rate. 20 minutes after the carbs, bring on the whey.
4. If you're having sluggish workouts, you can do a pre-workout supp like SuperPump 250, NO-Xplode, etc.. but these are optional and are just fun for the pump and caffeine. They won't make you bigger but they're fun.
I'll have to add your multivitamin and greens to my site. A lot of bodybuilders love Animal Pak or Opti-Men, but yours is just as hardcore.
Good work man!
Berto