2012 | Day 133: I am so far away from gone

MOTIVATIONAL OF THE DAY

WORTH It

If you IMAGINE it and BELIEVE in your imagining, then you can ACHIEVE it. The path to achievement is not always going to be easy – in fact, more often than not, it is going to be one of the MOST DIFFICULT things you will ever face. But that doesn’t make it something worth giving up on or letting go of – it makes it something to keep a firm hold of and KEEP STRIVING for. After all, anything worth doing is NEVER EASY. In the end though, if you are patient and stay true to your chosen course, the FINAL RESULT will make everything you’ve been through to get there WORTH it. Remember that whenever you are tempted to give up, for it is in those times, whether you give up or go on, that determines whether or not you reach the stars you are aiming for. And believe me, when you finally TOUCH those stars everything pales in comparison, your smile one you will never forget, knowing that every painstaking step of the journey to reach them was WORTH every sacrifice, every heartache, every tear, every sleepless night you spent to get there.

Quote for Reflection:

TRAINING

Session 1

Run 3 miles

Session 2

Skip x 600 revolutions

Shoulders/Arms/Abs (30 sec rest between quadsets):
QuadSet A -
1. Rear Flyes 3 x 10
2. DB Clean and Press 3 x 10
3. Single-Arm DB Lateral Raises 3 x 10 per side
4. Skip 3 x 100 revolutions
QuadSet B -
5. DB Zottoman Curls 3 x 10
6. DB Hammer Curls 3 x 10
7. Alternate DB Hammer Bicep Curls 3 x 10 per side
8. Skip 3 x 100 revolutions
QuadSet C -
9. Weighted DB Crunches (on bench, knees at 90 degree angle) 3 x 15
10. Reverse Curls (on bench) 3 x 10
11. Pikes (on bench) 3 x 15
12. Skip 3 x 100 revolutions

Post-Weights Cardio:
Recline Bike 20 min @ 110-113 rpm

Stretch 26 min

OTHER NOTES

Sleep: Tanked early last night - after second feeding. Woke a few minutes before my alarm this morning. Interesting.

Quality of Training: Left anterior delt inside shoulder was hurting during my 3-mile run...Left wrist started aching deeply during QuadSet B. Definition in delts and arms the best yet...Feeling my quads burn a little during post-weights cardio...

Vascularity: Excellent! Loving this! Seeing the blue lines strong all the way through my bicep and down my forearm

Body Composition: 8.8% bodyfat - 0.2% bodyfat loss, which, considering I was just getting "back" into training this week and nutrition has not been good until the end of the week, is ok. My girths are back to being symmetrical on both sides, albeit a good inch BIGGER than they were two weeks ago re legs - which is NOT acceptable, so working on bringing them back down. Re arms, it is good though, since left arm is now the biggest it has ever been - yay! Still feeling UNcomfortable in my body though - overall body mass is still high from holding water. Got to make the fat loss BETTER over the next week - aiming for at least a 0.7% bodyfat loss, to get me on track for what I want to be for my shoot at the end of May.

Supplements: My DCP runs out today.

Review of Genomyx's DCP/H.E.A.T. Stack

Body Composition: Pre-DCP I was 119.4 pounds at 11.2% bodyfat. On finishing up H.E.A.T. Stack, used with DCP, I was 123.2 pounds at 11.2% bodyfat. In the time that I stacked DCP with H.E.A.T. Stack I had a HUGELY successful recomp, with a final gain of 3.8 pounds at a ratio of 8 to 1 increase in lean mass (+3.4 pounds) and bodyfat (+0.4 pounds) respectively, whilst maintaining 11.2% bodyfat.

Appetite: Appetite was normal for me on the DCP/H.E.A.T. Stack stack.

Overall: Although a successful recomp, the period over which these results occurred was very short at only a week, and a few more weeks would be required to see if such a rate of recomp would be continued, and to get a true idea of "final" body statistics.

Would I use again? Yes.

Would I recommend? Yes. If you want a recomp, DCP/H.E.A.T. Stack is definitely a stack to consider adding to your supplement arsenal.

Review of Genomyx's H.E.A.T. Stack

My first bottle of H.E.A.T. Stack finished . . . I started out using it standalone, to see how it affected me, before stacking it with other products that I have previously used. I ended up using H.E.A.T. Stack for ~3 weeks (instead of the planned one week only) standalone before finishing my last week on it with DCP . . .


What is it?



* Increases lipolysis and enhances fat loss
* Improves mood
* Appetite suppression
* Aids in nutrient repartitioning
* Antioxidant, anti-inflammatory, and pain reducing benefits
* Blood pressure regulating effects

For more information on H.E.A.T. Stack, review Genomyx - H.E.A.T. Stack.


Fat Loss: I actually did NOT have any fat loss when using the H.E.A.T. Stack. In saying all that, the goal during the period I was using H.E.A.T. Stack was NOT fat loss, but a RECOMP, and so therefore, for what I was trying to achieve, I WAS SUCCESSFUL . . . Going over the individual weeks of usage of H.E.A.T. Stack, the changes were: Pre-H.E.A.T. Stack I was 115.2 pounds at 9.8% bodyfat; one week into H.E.A.T. Stack I was 126 pounds at 11.6% bodyfat (+10.8 pounds and +1.8% bodyfat); two weeks in I was 120.2 pounds at 11.2% bodyfat (-5.8 pounds and -0.4% bodyfat); three weeks in I was 119.4 pounds at 11.2% bodyfat (-0.8 pounds and no change in body composition; after four weeks - I started using DCP at the end of week three - I was 123.2 pounds at 11.2% bodyfat (+3.8 pounds and no change in body composition) . . . Overall, with H.E.A.T. Stack standalone, I gained 4.2 pounds and 1.4% bodyfat, at a ratio of 1:1.3 bodyfat to lean body mass . . . Adding in DCP made a huge difference, and I maintained my body composition whilst losing body mass, ending up from start to finish of H.E.A.T. Stack gaining 8 pounds - that mass gained at a ratio of 1:2 re bodyfat to lean body mass with + 2.5 pounds of bodyfat and +5.5 pounds of lean body mass (both to 1 d.p.) . . .

Mood: My mood had its high moments interspersed with periods of extreme aggression, which was all more to do with what was going on at the time than H.E.A.T. Stack (or any supplement that I was using).

Appetite: Appetite was not quelled at all when using H.E.A.T. Stack. However, I was not trying to restrict my caloric intake either, given that I was RECOMPING.

Nutrient Repartitioning: N/A.

Antioxidant, Anti-Inflammatory, and Pain Reduction: My wrists and back gave me a lot of issues over the time that I used H.E.A.T. Stack, but this is not because of the product - I was also not using Erase when I started H.E.A.T. Stack, starting it about the same time I started DCP, and so it is only to be expected that my joints were in pain.

Blood Pressure: N/A.

Overall: Since H.E.A.T. Stack is a non-stimulant fat burner, designed more for fat loss than the [successful] recomp that I used it for, I do not feel that I gave it a fair trial as far as the purpose it was designed for, and therefore cannot assign it an "overall" score.

Would I use again? Yes, because I feel and know that I did not really give H.E.A.T. Stack a decent chance at showing me what it was capable of doing, and I want to do this, because H.E.A.T. Stack has an excellent formulator, an ingredient profile backed by science, and multitudes of positive feedback.

Would I recommend? I would recommend stacking H.E.A.T. Stack with DCP - a great option, as seen from my results. Otherwise, I would need to give it a fair trial before I could recommend it for fat loss from a personal perspective . . . I WOULD recommend it as an addition to any recomp stack, though . . .

2011: Day 37

QUOTE OF THE DAY

"If you wait until you THINK you are ready, you may never know what you are capable of. But if you believe in yourself and P.U.S.H. forward towards your goals, the result could be better than you could have ever imagined. That is my reality." - Ben Booker


MUSIC VIDEO OF THE DAY

Fight Scene - Gorgeous

Jackie Chan's (another of my favourite actors) debut movie - this is my favourite and one of my top movie fight scenes (beautiful choreography, with amazing skill displayed, and I love both boxing and martial arts), ever!


TRAINING

Cardio 20 min.

Stretch 20 min.


COMMENTS

Mood/Aggression: I am here - that is all that matters.

Energy: There.

Endurance: Fine.

Quality of Training: Good - an easy session today.

Recovery: My back is ok after yesterday.

Body Composition and Look: 119.4 pounds at 11.2% bodyfat. No change in body composition from last week - this is further indication that is is my TRAINING that primarily determines my progress and results, since my nutrition has been right this week!

Other Notes: Received my DCP late yesterday, so started it today.


FIT TIP OF THE DAY

"Life is what it is. The control I have is very little. Tomorrow is a different day...and I will deal with it then...but today I choose to live in today...not yesterday and not tomorrow. Again, thank you Lord for sending me to that place to get to this one. Growth begins at failure. Believe…" - Ben Booker

Day 28: Cutting starts next week

QUOTE OF THE DAY

"Life is not about finding yourself. It is about creating yourself." - George Bernard Shaw


MUSIC VIDEO OF THE DAY

Cold - Wasted Years




TRAINING

Cardio - ~3 mile Run.

Stretch 10 min.

Full-Body (45 sec recovery between sets):
1. Wide-Grip Lat-Pulldown 5 x 8RM
2. Incline DB Bench Press 5 x 8-9RM
3. BB Romanian Deadlift 5 x 8
4. Close-Grip BB Bicep Curl 5 x 8RM
5. Hanging Straight-Legs Raises (toes touch bar) 5 x 8

Post-Weights Cardio - Stepper:
10 min @ 11 floors/min

Stretch 10 min.


COMMENTS

Sleep - Time and Quality: ~5 hours.

Mood/Aggression: Aggressive as hell heading to the gym. Not happy in the gym. Kind of flat about now.

Energy: My body feels heavy and sluggish today.

Mental Focus and Clarity: This can never let up now.

Stress: Where do you draw the line between beneficial and detrimental?

Libido: Maybe later . . .

Joints: PAIN in wrists!

Endurance: Ok.

Strength: Added yet a further 5-10 pounds on all exercises from last week (ignoring the pain in my wrists).

Pump: Strong.

Vascularity: Very strong.

Quality of Training: Since running seems to help me re fat loss, decided to run. Running on an indoor track is definitely not as much fun as running outside, and the time passes much slower. However, did it, even with lateral left knee seizing up after eight minutes and stitch in right side towards the end . . . Resistance training was straight PAIN from the beginning. I honestly felt throughout almost the entire session that my wrists were being wrenched from their sockets, and the pain was - PAIN! . . . Only did 10 minutes of Post-Weights Cardio, but from next week, I am going to have to make sure that I do 20 minutes of cardio pre-weights daily and 20-minutes of post-weights cardio at least 3-4 days . . .

Recovery: I'll feel it later no doubt.

Appetite: DCP should get here early next week, which is good, because I need something to SUPPRESS my appetite (if I could have New Year's week back re this, I would!)

Body Composition and Look: This is all going to CHANGE!

Other Effects: Call me a wuss, but I canNOT handle using Eviscerate any more - my skin is just far too sensitive now (I think the hard water in the US has a lot to do with it, since it has been bad since I've been over here). The burn is never-ending and it's still as fresh >12 hours after application as it was when I applied it, and if it so much as gets wet re sweat (training) or in another shower (anything not cold water), it burns MORE. Honestly, I would rather literally crash from the top of the 45-degree bank of a wooden velodrome and slide down to the bottom than endure this 'I'm burning alive' feeling daily. So, I am stopping Eviscerate and just going to wait until the Eviscerate Smolder arrives.

Other Notes: I haven't had IGF-2 for two days now, so I was interested in seeing if Assault would work as well as it has been with the addition of the Rhodiola Rosea. If yesterday is anything to go by, then it is ok - guess we'll see until more IGF-2 arrives how things go.

Competition Notes: I was going to recomp for another two weeks. However, given where I am now and where I want to be for competition, I am going to adjust that and start cutting from NEXT week. At a rate of 0.5% bodyfat loss per week (give or take, but usually it averages out to this, regardless), it will take me ~8 weeks to get as lean as I can - this gives me an additional two weeks to tweak things, and a further week for the competition diet preparation. Since I AM serious about this, and want to win my Pro card at THIS competition, doing this the right way for results is what I HAVE to do - no more screwing around and letting life interfere with things!


FIT TIP OF THE DAY

I keep seeing and having people ask how to train females with weights, thinking that there are separate distinctions between "male" and "female" training. There is NO difference in training a female than training a male - they should be doing the same exercises re resistance training (albeit most will be lifting less than a male would - this is the ONLY difference). As with everything else, the resistance training programme should be tailored to the individual specific for their goals AND needs.

Day 27: Happy Impulses

QUOTE OF THE DAY

"Taking the high road is usually not the easy one to take or the most popular. The low road seems to offer instant satisfaction. It may seem better for the moment, but if you compromise you principles and your integrity, it will always end up costing you far more in the long run." - Billy Cox


MUSIC VIDEO OF THE DAY

Breaking Benjamin - Blow Me Away




TRAINING

HIIT Cardio:
a. 4 min jogging
b. 8 x 20 sec sprint/40 sec rest
c. 4 min jogging

Stretch 10 min.

Full-Body (30 sec recovery between sets):
1. Supinated BB Bent Over Rows 5 x 4-5
2. Overhead BB Squats 4 x 5
3. Weighted Dips 4 x 5
4. Ab Rollout 4 x 5

Post-Weights Cardio - Treadmill:
a. 1 min @ 14.4 km/hr
b. 1 min @ 15.2 km/hr
c. 1 x 30 sec @ 16 km/hr / 30 sec rest
d. 1 x 30 sec @ 16.8 km/hr / 30 sec rest
e. 1 x 30 sec @ 17.6 km/hr / 30 sec rest
f. 1 x 30 sec @ 18.4 km/hr / 30 sec rest
g. 8 x 20 sec @ 19.2 km/hr / 40 sec rest
h. 1 x 30 sec @ 19.2 km/hr / 30 sec rest
i. 1 min @ 14.4 km/hr

Stretch 10 min.


COMMENTS

Sleep - Time and Quality: ~5 hours. Now to get into a SCHEDULE!

Mood/Aggression: GREAT mood today, especially during and after training. Was completely random afterwards, impulsively going lingerie shopping (those who know me know that I am NOT a shopper, and least of all for lingerie, LOL). So had fun, a day out from normal, ready to get back into life.

Energy: LOTS. Got told twice in the space of an hour that I am "quite jumpy" and restless/"nervous" - I am a very hyperactive individual, yes, and the more physical and active I am, the better!

Mental Focus and Clarity: Playtime is over - not it's time for work.

Stress: Took the day off from stress today.

Libido: Could read its head . . .

Joints: Very painful in left wrist, especially with the heavier weights and the additional weight to Dips.

Endurance: Great.

Strength: Added an extra 20 pounds from last week to the exercises that matter re weight - it's good to be doing WEIGHTED Dips again!

Pump: A little - more in my legs from the HIIT cardio than weights.

Vascularity: Strong.

Quality of Training: HIIT Run pre-weights was AMAZING - the BEST one in probably the last YEAR! Pace did NOT falter at all, covering the same distance in each sprint. Had a small stitch, but ignored it and just sprinted my lungs out . . . Resistance training only added to an already great session. My strength is improving by leaps and bounds, especially now that I am focusing on it. My left wrist is still giving me problems, but I can ignore the pain and just flex my wrist in my recovery periods . . . Post-Weights I felt as fresh as anything, so it was onto the treadmill for some more HIIT. After the first effort at 19.2 km/hr, I went to increase the pace, but the treadmill wouldn't go higher. So stuck at that for a bit. The last minute was a definite effort, but so very happy when I finished . . .

Recovery: I feel BRILLIANT (probably going to feel the effects tomorrow, LOL)!

Body Composition and Look: So, the changes in my body over the last two weeks hit home more than ever - hit with a final shock, honestly - when I looked in the mirror in the dressing room of Victoria's Secret. Age has definitely caught up on me. Abuse as well. Maybe some effects of having run products with AI properties for so long (even though I love them). Even though my body composition is reasonably low (although not as low as I would like), my body is changing and doing so many unexpected things, from leaning out whilst slowly gaining mass and definition up top, to whatever seemed to have gone from the top re fat redistributing to my lower. Odd and NOT cool. Get rid of it all!!!

Other Notes: Used the last dose of my current bottle of IGF-2 yesterday, but will be starting more as soon as my new bottle gets here. Also going to be starting Erase as soon as it arrives (hopefully next week), along with organic VitaBerry. And then a week after that, I will be starting Shred Matrix. DCP will be started as soon as it gets here (which, hopefully is next week).


FIT TIP OF THE DAY

Stop looking at everyone else. Look at you and you only. There's no point in comparing yourself to anyone but yourself, because everyone else started somewhere, albeit highly likely not the same place you started from. You're competing against YOURSELF, no one else! Focus on YOU: Your starting point, your goals, and make your path from the former to the latter, and don't look at what anyone else is doing.

Day 21: LIVE!

QUOTE OF THE DAY

"Life is too short to not pursue YOUR life." - Jammie Bane


MUSIC VIDEO OF THE DAY

Five Finger Death Punch - Dying Breed




TRAINING

HIIT Cardio:
a. 4 min jogging
b. 8 x 20 sec sprint/10 sec easy
c. 4 min jogging

Stretch 10 min.

Full-Body (30 sec recovery between sets):
1. BB Front Squat 5 x 5
2. Close-Grip Flat BB Bench Press 6 x 4-5
3. Reverse Rows (feet on bench) 6 x 4-5
4. BB Push Press 5 x 5

Post-Weights Cardio - Skip/Box:
a. 1 min Skip
b. 1 min Straight Punches
c. 1 min Skip
d. 1 min Hooks
e. 1 min Skip
f. 1 min Uppercuts
g. 1 min Skip
h. 1 min Pitter-Patter
i. 1 min Skip
j. 1 min Plank

Stretch 12 min.


COMMENTS

Sleep - Time and Quality: Little longer today with ~8 hours.

Energy: Energy was fine until after my weights.

Mental Focus and Clarity: Need to be on the ball today.

Stress: My mind just doesn't turn off!!!

Endurance: Good.

Strength: Did better than last week re weight. The extra weight (+10 pounds from this session last week!) re body mass makes a huge difference on the bodyweight exercises (i.e. Reverse Rows) as well!

Pump: During BB Push Press, was getting it painfully in my left forearm near my elbow, which is odd.

Vascularity: Good.

Quality of Training: Did my HIIT outside today through the snow - definitely prefer running outside, even though it felt like the areas of my face exposed were going to freeze off Sprints were good . . . Wow, the BB Front Squats kicked my ass this week - definitely an effort and feeling it up by my hips, which is a surprise. Gritted my teeth and got through the rest of the session . . . My left ankle gave out during the FIRST minute of Post-Weights Cardio, but I just kept on going. Punches were weak, no power behind them, and I felt shattered. With my ankle in pain and my calves cramping badly, I stopped after one round . . .

Recovery: The heavier weights are definitely starting to affect me now.

Body Composition and Look: Up to 125 pounds - +10 pounds from last week and +~15 pounds from two weeks ago. Won't know my body composition until the end of the week, but regardless of WHAT the extra mass is from, it makes me feel highly uncomfortable . . . Also noticed something yesterday that I have never noticed before on me, and felt it again today, even more noticeable. Age and abuse of my body is catching up on me, and this is the final sign that I can no longer "get away" with what I do! I HAVE to start being more serious about my health and fitness . . .

Other Notes: Might be a little longer waiting on the DCP and Eviscerate Smolder, so come Sunday I am going to start using Alpha-T2 again (it's been an effort NOT to start this earlier!), and when the 7-keto DHEA topical is gone, just use the Eviscerate that I have (just got to work through the burn) until the Eviscerate Smolder arrives.


FIT TIP OF THE DAY

If you want to lose fat quickly and efficiently, high intensity cardio is the best mode of cardio to incorporate into your training programme. Not only does it require less time to complete, but it burns more overall calories throughout the day. High intensity cardio makes the body more efficient at using oxygen and elicits the same hormonal response as resistance training - without the stress on the body - allowing for the same fat burning ability. High intensity exercise is also muscle sparing, due to the shorter exercise period performed and less calories burned during the session, allowing the body to be a more effective fat burning machine, since more muscle mass means a greater ability for the body to lose fat. (Read the rest of this article at The Cardio Debate for Fat Loss: High Intensity versus Low Intensity).

Genomyx H.E.A.T.s up the Female Terminator with DCP to Smolder for Competition

DISCUSSION

2011 started off well - and I'm going to KEEP it going FORWARD.
This is the year for moving from strength to strength, climbing the mountain towards the peak.

It's COMPETITION PREPARATION time again!

I am 13 weeks out from my first planned Figure competition of the year.

I have teamed up with Genomyx



(and Performance Enhancing Supplements)



for the 2011 competition season as a Sponsored Athlete.

I am going to kick off my first competition preparation with the H.E.A.T. Stack - a product I have never used.

I am going to be using the H.E.A.T. Stack standalone for a week to see how my body responds to that alone,
and then add in DCP and Eviscerate Smolder - both of which I have used before.
I will also be using Slin-Sane again.



After a further week, I will add my staple Alpha-T2 back in.


GOALS

For a month I am going to CONTINUE TO RECOMP whilst maintaining 8-10% bodyfat, focusing specifically on:
* Capping my delts and adding a little more mass to my arms
* Regaining my strength
* Returning to a decent level of fitness

After that month I am going to go straight into CUTTING mode for eight weeks,
with the goal to get to 7% bodyfat (or as low as physiologically possible - and this time I AM going to do it!)
My body mass is irrelevant, but is likely to be ~108 pounds for competition.

The week pre-competition will be the "peak" week, specific for me re 7-day "diet-down" re competition.

My competition goal is to win my WNBF Figure Pro card.
To do this I need to win my Class AS WELL as the Overall Figure title at the competition.

Last time I competed I got third.



Knowing what I need to work on, I am going to focus more not on just getting leaner, but also on:
* Posing, so that my Quarter Turns and T-Walk are the best possible to highlight my physique
* Stage Presence and being confident, acting like I am the sexiest thing there and know it (being a tomboy by nature, this - next to dieting - is going to be the hardest thing for me to do)


BODY STATISTICS

* Body Composition of 9.8% bodyfat
* Body Mass of 115.2 pounds (please note that my bodyweight fluctuates a LOT, and so is not a good indicator of what my physique is like, and right now, depending on my nutrition fluctuates between 111-115 pounds)


TRAINING

I am following my own personal second modification of the Velocity Training Programme.

Monday: HIIT Cardio + Shoulders + Stretch 20-30 minutes

Tuesday: 20 min Cardio + Arms + Stretch 20-30 minutes

Wednesday: HIIT Cardio + Full-Body (Velocity Session A) + Stretch 20-30 minutes

Thursday: 20 min Cardio + Full-Body (Velocity Session B) + Stretch 20-30 minutes

Friday: HIIT Cardio + Full-Body (Velocity Session C) + Stretch 20-30 minutes

Saturday or Sunday*: V-Burn Challenge Circuit + Stretch 20-20 minutes

* The day that I do NOT do the V-Burn Challenge Circuit will be my Day OFF for that week.

I also add in ~10 minutes of Post-Weights Cardio on 3-4 days.

With resistance training, I use lower reps - not just so that I can lift heavier, but because lower reps at a heavy weight for me personally means improved strength, more mass, and definite leaning. I always lift as heavy as I can for the reps I set out to do each session, and I use 30 seconds to 1 minute recovery between sets/supersets/trisets/giant sets.

I generally do not do any specific work for my legs as my lower body overwhelms my upper body - if I train legs, I gain muscle mass despite what I do and more muscle in my legs is NOT what I want or need. ANY Legs work (i.e. Full-Body days) I deliberately use lighter weights for.

Posing Practice will start 31 January for 10-15 minutes daily.




NUTRITION

My nutrition does not play as much of a role as my training does in my conditioning. However, I know what works for my body, what I am sensitive to, and what I feel better eating, and I HAVE to stop or minimize the foods that I am sensitive and have intolerances to, since my body can no longer handle the weekly fluctuations of 10-15 pounds gain and then loss - sometimes over only a few days - in scale weight. I am working on making it better, so that my nutrition COMPLIMENTS my training and works WITH my body, instead of constantly making everything more difficult.

Even though I will be calorie cycling, with 5-6 meals daily, 2-3 hours apart, LISTENING to my body on a daily basis and adjusting my nutrition (as I do my training) as required, I am going to be following my own modification of Ryan's modified Paleo Style Diet with no dairy, wheat, oats, soy, corn, peanuts, or legumes. Basmati rice, kumara (i.e. sweet potato), and fruits are going to be my sources of carbohydrates, alongside good fats of Naturally More peanut butter, and protein primarily from chicken, liquid egg whites, fish, and my Muscle Gels.

I drink 1-2 UK galleons (a UK galleon is 4.54 litres) of water a day, with the only other liquid that I consume re drinks being herbal or green tea.




SUPPLEMENTS

(in alphabetical order):

Alpha-T2: 2 caps first thing and 2 caps ~8 hours post-Dose 1 (from 30 January).

Assault (Blue Arctic Raspberry flavour): 1 serving ~30 min pre-training (until 16 January)/
From 18 January - (Raspberry Lemonade flavour) 1 serving ~30 min pre-training.

BC+EAA (Grape flavour): 21 grams post-Meal 1, 21 grams post-Meal 3, and 10.5 grams pre-bed.

DCP: 2 caps first thing, 2 caps immediately post-training, 2 caps pre-Meal 4, and 1 caps pre-bed (from 23 January).

Gut Health: 1 cap first thing and 1 cap immediately pre-Meal 1 (17-22 January)/
From 23 January - 1 cap immediately pre-Meal 1.

H.E.A.T. Stack: 1 cap first thing, 1 cap 6-8 hours post-dose 1, and 1 cap pre-bed.

IGF-2: 3 caps first thing.

Lipotrophin-PM: 2 caps first thing and 2 caps pre-bed.

MuscleGels (Tropical Mango and Key Lime flavours): 1-2 packets daily.

Organic VitaBerry: 5 grams post-Meal 1 and 5 grams post-Meal 3 (until 16 January)/
Start again x January.

Slin-Sane: 2 caps immediately post-training, and 1-2 caps 15-30 min pre-meal later in the day/
From 18 January - 2 caps first thing, 2 caps immediately post-training, and 1 cap pre-bed.

Topicals: 24-36 pumps 7-keto DHEA applied post-post-training/morning shower and 24-36 pumps pre-bed (until 22 January)/
From 23 January - Eviscerate Smolder applied pre-bed.

Vitamin C: 1 gram first thing, 1 gram immediately post-training, and 1 gram pre-bed.