I have posted in the past and sincerely appreciate all of your advice and support. (See below for current plan/post.) With summer quickly approaching, I want to dedicate the next 2 months to finally getting that ultimate “shredded” look this year……yes, I know everyone says this, but I am close and extremely committed. I am satisfied with my muscle/strength level, but now want to loose that final layer to display the tight leanness. (I am not trying to increase my strength/size now; more so, the goal is to seriously cut—even if that comes at the expense of minor loss of strength/size.) As I am still following the below protocol, I would love to hear your input/suggestions to better help achieve my goals. Would I be better off to replace the Micro-PA with Alpha Male? Should I increase to 2 Carbolin 19 tablets? Timing correct for supplements? Adjustments to workout plan?
For training routine-
Monday- Full Body DB Circuit……hanging leg raises
Tuesday- Chest and Triceps……ab-wheel rollouts
Wed- Back and Biceps……cable crunches, 1 arm db farmer walks
Thursday- Legs……declined Russian twists, cable chops, pallof press
Friday- Full Body pump……weighted v-ups, bicycles, suitcases
(Each session consists of ~40min of weights, followed by ~20min cardio. Cardio includes 1 “all out” exercise of either: 500m row in target time 1:30, 3 quarter mile sprints in target time 1:30 each on curved treadmill, or 10 rounds 20secs on/10off of speed jump rope……each followed by light jog or inclined treadmill walk for remainder of time and foam rolling/full body stretches)
Once again, I thank you all for the help and can’t wait to hear back!
I am a former college athlete (6’4, 205lbs) with a very intense, early morning training schedule. (Most of training template/advice taken from the great T Nation) I am already muscular and lean, but now am looking to finally get that “shredded look.” I would love to hear your expert opinions on the Biotest supplements to help aid in my journey.
After much research/browsing and prior experiences with Biotest supplements I have come up with the below stack: (I am trying to be as detailed as possible)
- Whey isolate protein shake (25g) w/ BCAA (5g), Glutamine (4.5g), Creatine (5g), sprinkled cinnamon
- 2 Hot Rox
- 5 Micro-PA tablets
8:00am: breakfast of plain insta-oatmeal w/ a scoop of peanut butter, 1tbsp meta-mucil
10:30am: mid morning snack of apple
11:00am: 1 Carbolin 19* tablet, Whey isolate protein shake (25g) w/ BCAA (5g), Glutamine (4.5g), Creatine (5g), sprinkled cinnamon
12:00pm: 6 Indigo-3G tablets, 1 niacin (500mg) tablet
12:30pm: lunch of 2 pieces whole wheat bread, 1 can tuna or 6oz chicken breast, 1 cup rice, 7.5oz of beans, 1tbsp meta-mucil
2:30pm: mid afternoon snack of banana/apple
4:30pm: Mag-10 pulse serving
5:00pm: small dinner of 1 banana on peanut butter whole-wheat toast or 1 can tuna/6oz chicken breast on whole wheat toast, 1 men’s multi-vitamin
7:30pm: 3 ZMA tablets, 2 Z-12 tablets
Please let me know your thoughts/any suggestions for improvements. This is a strict Monday-Friday schedule…the weekends are a bit more relaxed, but before major meal of the day, I take 5 Indigo-3G tablets. As I am a 28 year old male with a normal lifestyle, I enjoy going out with friends and family on Friday nights/Saturdays. On Sundays, I do Mag-10 pulse to help counteract some weekend activities.
I would like to thank everyone in advance for the help/advice and I look forward to hearing back from you all soon!}