The pourpuse of this journal is to keep track of progress, stimulate discussion and gather feedback.
Backround:
19yo
current 220lbs
bf between 15-20%
5'10"
lifting bests 505 dead x2, 405 full squat x5, 140s dumbell bench x5, 225 military press x4, 50 chinups , 4:50 min mile.
fucking around in the gym since 11yo serious lifting last 3 years, also Boxing and mma and other sports ect.
objectives: around 3 months ago i tore my right pec major i have been doing physio, ciro and massage therapy x3 a week since 2 days after injury i have a sports med dr buddy who hooked me up. this week that just passed was my first week back in the gym did light weights fine nps. i would like to fully heal the pec while getting my weights back up to the 100s dumbell range while putting on some lbm and going down to 10% or less bf.
For this i have created a adavanced 12 week or 84 day training, nutrition, supplement and peptide plan which starts on the 23rd of this month. In this post i will list the peps and sups only i will go into more detail about the plan in other posts through out this week but once the diet begins i will update every sunday.
Peptides:
GHRP-6 100mcgs x3 a day wake up, 30 mins after pwo shake and 30 mins before bed shake
hgh fragment 176-191 500 mcgs with pre workout
Supplements:
Protein- whey and casein
L-Glutamine
Jack3d
flaxseed oil
fish oil
fast carbs
Arginine
melatonin
digestive enzime
vitimin-A,B5,B12,C,D-3,E
BCAA's
Creatine mono
Cla
animal pack multi Vitimin
magnesium
I know people are going to say thats a waste of money but i have worked with an olympic nutritionist to come up with the most effective diet and sup plan.
This is the end of this post I strongly encourage feedback as I'm more then welcome to suggestion. I will update diet plan and daily schedule soon.
Backround:
19yo
current 220lbs
bf between 15-20%
5'10"
lifting bests 505 dead x2, 405 full squat x5, 140s dumbell bench x5, 225 military press x4, 50 chinups , 4:50 min mile.
fucking around in the gym since 11yo serious lifting last 3 years, also Boxing and mma and other sports ect.
objectives: around 3 months ago i tore my right pec major i have been doing physio, ciro and massage therapy x3 a week since 2 days after injury i have a sports med dr buddy who hooked me up. this week that just passed was my first week back in the gym did light weights fine nps. i would like to fully heal the pec while getting my weights back up to the 100s dumbell range while putting on some lbm and going down to 10% or less bf.
For this i have created a adavanced 12 week or 84 day training, nutrition, supplement and peptide plan which starts on the 23rd of this month. In this post i will list the peps and sups only i will go into more detail about the plan in other posts through out this week but once the diet begins i will update every sunday.
Peptides:
GHRP-6 100mcgs x3 a day wake up, 30 mins after pwo shake and 30 mins before bed shake
hgh fragment 176-191 500 mcgs with pre workout
Supplements:
Protein- whey and casein
L-Glutamine
Jack3d
flaxseed oil
fish oil
fast carbs
Arginine
melatonin
digestive enzime
vitimin-A,B5,B12,C,D-3,E
BCAA's
Creatine mono
Cla
animal pack multi Vitimin
magnesium
I know people are going to say thats a waste of money but i have worked with an olympic nutritionist to come up with the most effective diet and sup plan.
This is the end of this post I strongly encourage feedback as I'm more then welcome to suggestion. I will update diet plan and daily schedule soon.
