[quote]MMAniac wrote:
Running 40g of BCAAs would get pretty pricey. Do you think the impact it has had on you is worth the money?[/quote]
I’d like to think so 
I use Biotest BCAA tabs pre-workout and a bulk bcaa powder during and post workout.
[quote]PonceDeLeon wrote:
AC,
For conditioning, have you checked out any of Ross Enamait’s writings? I know Nate Dogg has some of his books, but you also seem super conditioned so I am wondering if you picked up anything from Ross.
I’m also blown away by those measurements. You carry the muscle really well. I am 5’7 think I’d have to be 185-190 to look as good as you do (at around 8% bf).
Is there any sort of nutritional or supplementation protocol you’ve played with that really blew you away in terms of how effective it was? Anything you tried and said, “Shit, why haven’t I done this before?” [/quote]
I haven’t heard of Ross Enamait. I will look him up. Thanks.
I’d say the strategies outlined in CT’s articles Refined Physique Transformation and Destroying Fat I’ve been the most impressed with. I had read about low carb eating and using intervals for burning fat, but this was the first set of articles I found that put everything together in a comprehensive plan.
[quote]optheta wrote:
I dun understand you looke like you weigh 200lbs with 17+ biceps. I know your pretty lean but Whoa do you look filled out. [/quote]
[quote]NewDamage wrote:
Are you serious?
I’m assuming you didn’t make two typos in a row but your arms are only 14 1/2 cold and 15 3/4 flexed?
dude they look ridiculously bigger than that considering you’re also 5’10" [/quote]
No typos. I use a myotape for all measurements. I did do a few pushups before taking the pics 
ala a bodybuilder pumping up before a contest.
My arms have always been my best bodypart and have a dense look. I think it’s in part due to the fact that a few years before I really started lifting I had a pair of 25lb dumbells and all I did was curl variations. Usually using two arms to lift one dumbell.
Most people, in the gym and out, guess I weigh around 200. I wasn’t exactly lanky but I have a smaller boneframe and the very low bodyfat makes a huge difference.
[quote]ACTrain wrote:
optheta wrote:
I dun understand you looke like you weigh 200lbs with 17+ biceps. I know your pretty lean but Whoa do you look filled out.
NewDamage wrote:
Are you serious?
I’m assuming you didn’t make two typos in a row but your arms are only 14 1/2 cold and 15 3/4 flexed?
dude they look ridiculously bigger than that considering you’re also 5’10"
No typos. I use a myotape for all measurements. I did do a few pushups before taking the pics ala a bodybuilder pumping up before a contest.
My arms have always been my best bodypart and have a dense look. I think it’s in part due to the fact that a few years before I really started lifting I had a pair of 25lb dumbells and all I did was curl variations. Usually using two arms to lift one dumbell.
Most people, in the gym and out, guess I weigh around 200. I wasn’t exactly lanky but I have a smaller boneframe and the very low bodyfat makes a huge difference.[/quote]
Yeah that’s pretty incredible man. I’m all to familiar with the difference being ripped to shreds has on appearances, but damn, that takes it to a whole new level you bastard haha!
I’d hate to see those arms at a lean 18" - they’d be ridiculous.
[quote]ACTrain wrote:
NZ RABBIT wrote:
Thanks AC so the answer to both goals for you is nutrition. Great, can you elaborate more. Eg, within the broad context of nutrition is there a particular habit that you feel has had the largest effect for you? Not meaning to put words into your mouth but it could habits such as ‘ensuring protein at each meal’, ‘high meal frequency’ etc etc.
Cheers
Eating right for your goal and bodytype. Trying to add size, add calories. Trying to get cut, cut calories. Don’t handle carbs well, then follow a low carb diet.[/quote]
Great stuff AC. Interesting to see the trends with those actually in shape.
Hey ACTrain! How ya been man! And how’s the knee doing? How’s all your workouts goin? What’s the latest with you?
[quote]BRUCELEEWANNABE wrote:
Hey ACTrain! How ya been man! And how’s the knee doing? How’s all your workouts goin? What’s the latest with you?[/quote]
Hey,
I strained or pulled a muscle in my left front delt 2 weeks ago on the eccentric of a dumbell low incline press. Couldn’t move it for a day. Range of motion has just about returned but it’s not ready for weight training. So I’ve had an unplanned 2 week deload. Been training what I can without bothering the shoulder.
The cut was going good, right before the injury I was going to switch from a metabolic circuit after strength training putting the metabolic circuits on their own day. I found myself too drained at the end of the season and with the temperature change here on the east coast and the gym not turning on the air conditioning I’d be dripping in sweat before even starting the circuits.
How’s your progress going man? Any update pics? especially after your anaconda experience haha
Im following your targeted carb day approach, and im down from 245 to 238, so far so good! we’ll see if i can lose these last 18 lbs of fat.
Anyways, it’d be good to hear from ya man!
-Sar
[quote]Sarev0k wrote:
How’s your progress going man? Any update pics? especially after your anaconda experience haha
Im following your targeted carb day approach, and im down from 245 to 238, so far so good! we’ll see if i can lose these last 18 lbs of fat.
[/quote]
That’s good to hear bro. Keep me posted on your progress.
Things are going good here. Trying to stay injury free.
Every once in a while the left knee gets a little swollen. But I’m atleast going to match my pre surgery front squat pr next week!
The left shoulder is coming along. I can do shoulder exercises no problem, no form of bench pressing at the moment. Lots of pushups, rotator cuff, and band exercises for the shoulders.
I’ll repost my recent progress from the ANACONDA thread. I plan on bulking till atleast end of april or may. Then I will do pics. Then probably some kind of cut. Really everything will be based on my progress.
Starting Weight: 180
Current Weight: 187
Initially I was doing the old Protocol which included Surge Workout Fuel and Surge Recovery. The last 2 weeks I have been doing the ANACONDA Protocol.
Old Protocol (10/25/09 to 11/19/09)
Anaconda Protocol (11/23/09 to Present)
Good to hear brother, I can’t wait to try ANACONDA/MAG-10 out, but i think it’s gonna have to wait til after the cut.
[quote]ACTrain wrote:
CT’s Metabolic Pairings Outline
DAY 1
SECTION A - STRENGTH PORTION - CHEST & BICEPS
3 exercises for each; one in the 2-5 reps range, one in the 6-8 reps range and one for higher reps or a special technique.
Combine one exercise for each muscle and go back and forth between them…
SECTION B - METABOLIC PORTION (AFTER STRENGTH PORTION)
1 metabolic pairing of 3 exercises, 3-4 sets
SECTION C - LOW INTENSITY CARDIO (AFTER METABOLIC)
20-30 min
DAY 2
SECTION A - STRENGTH PORTION - LOWER BODY
3 exercises for quads and hams; one in the 2-5 reps range, one in the 6-8 reps range and one for higher reps or a special technique.
Combine one exercise for each muscle and go back and forth between them…
SECTION B - INTERVALS
15 sec intense - 45 sec relax x 10-12
SECTION C - LOW INTENSITY CARDIO (AFTER INTERVALS)
20-30 min
DAY 3
SECTION A - STRENGTH PORTION - BACK & TRICEPS
3 exercises for each; one in the 2-5 reps range, one in the 6-8 reps range and one for higher reps or a special technique.
Combine one exercise for each muscle and go back and forth between them…
SECTION B - METABOLIC PORTION (AFTER STRENGTH PORTION)
1 metabolic pairing of 3 exercises, 3-4 sets
SECTION C - LOW INTENSITY CARDIO (AFTER METABOLIC)
20-30 min
30-45 minutes of cardio on non-workout days
[/quote]
Hi AC,
Would you use a similar approach (as above) for your next cut?
Cheers
Clutch
AC, have you competed before (bodybuilding)?
[quote]Clutch wrote:
[quote]ACTrain wrote:
CT’s Metabolic Pairings Outline
DAY 1
SECTION A - STRENGTH PORTION - CHEST & BICEPS
3 exercises for each; one in the 2-5 reps range, one in the 6-8 reps range and one for higher reps or a special technique.
Combine one exercise for each muscle and go back and forth between them…
SECTION B - METABOLIC PORTION (AFTER STRENGTH PORTION)
1 metabolic pairing of 3 exercises, 3-4 sets
SECTION C - LOW INTENSITY CARDIO (AFTER METABOLIC)
20-30 min
DAY 2
SECTION A - STRENGTH PORTION - LOWER BODY
3 exercises for quads and hams; one in the 2-5 reps range, one in the 6-8 reps range and one for higher reps or a special technique.
Combine one exercise for each muscle and go back and forth between them…
SECTION B - INTERVALS
15 sec intense - 45 sec relax x 10-12
SECTION C - LOW INTENSITY CARDIO (AFTER INTERVALS)
20-30 min
DAY 3
SECTION A - STRENGTH PORTION - BACK & TRICEPS
3 exercises for each; one in the 2-5 reps range, one in the 6-8 reps range and one for higher reps or a special technique.
Combine one exercise for each muscle and go back and forth between them…
SECTION B - METABOLIC PORTION (AFTER STRENGTH PORTION)
1 metabolic pairing of 3 exercises, 3-4 sets
SECTION C - LOW INTENSITY CARDIO (AFTER METABOLIC)
20-30 min
30-45 minutes of cardio on non-workout days
[/quote]
Hi AC,
Would you use a similar approach (as above) for your next cut?
Cheers
Clutch
[/quote]
The next cut is atleast a few months away but my initial thinking is I will do something more along the lines of the Destroying Fat template that I had done in the past. I like have the circuits on a seperate day.
I think the above is a solid program but I had trouble implementing it due to my gym not turning on the air conditioner. By the time I got to the metabolic pairing I’d be dripping in sweat and my clothes would be sticking to me.
There has also been a few interesting articles recently on T-Nation regarding complexes so I will give them a read before I come up with my exact plan.
[quote]davidcox1 wrote:
AC, have you competed before (bodybuilding)?[/quote]
I haven’t competed as of yet. I may give it a shot at some point.
Do it man. You’d kick ass.
[quote]davidcox1 wrote:
Do it man. You’d kick ass.[/quote]
x2 man, you’d tear it up on stage.
ACTrain,
I curious about your input on the perfect rep…
In a bulking phase, what split/routine would you recommend as well as what eating style would you follow? I assume the Anaconda Protocol with protein pulsing throughout the day but what type of lifting have you adapted to? a sample weekly split would be awesome! I look forward to your advice because we have the same body type.
[quote]theSapling wrote:
ACTrain,
I curious about your input on the perfect rep…
In a bulking phase, what split/routine would you recommend as well as what eating style would you follow? I assume the Anaconda Protocol with protein pulsing throughout the day but what type of lifting have you adapted to? a sample weekly split would be awesome! I look forward to your advice because we have the same body type.[/quote]
My mass phase nutrition template is set up like this:
Training Day (5 days per week)
0830 - Pulse (1 scoop MAG-10)
0845 - Breakfast (Protein & Carbs with minimal Fat)
1300 - Pulse (1 scoop MAG-10)
1315 - Lunch (Protein & Carbs with minimal Fat)
1630 - Alpha-GPC (begin Para-workout)
1730 - 3 FINiBAR
1740 - Begin consuming 3 scoop ANACONDA & 2 scoop MAG-10 in 2L of water
1900 - End Workout
2000 - Pulse (1 scoop MAG-10) (end Para-workout)
2015 - Dinner (Protein & Fat with minimal Carbs)
2315 - Pre-Bed Meal (Protein & Fat with minimal Carbs)
Non training day (1 day per week)
Replace Para-workout with MAG-10 pulse and Protein/Fat meal with minimal Carbs)
Low Protein day (1 day per week)
Same as non training day but remove protein from all meals except for Dinner. Pre-Bed Meal is a MAG-10 pulse.
Training wise I utilize the perfect rep, ramping, autoregulation, and deadstops. I train 5 days per week. 3 days on a bodypart I am specializing in and 2 days on the rest of my body.
Reps are low, between 1 and 5 except if I’m doing a set for max reps at 85% of my max force set or utilizing pre-hab exercises such as face pulls or rotator cuff exercises.
Could you go into more detail as to what your workouts look like with the perfect rep? I’ve been using it too and I’d like to know what others are doing.
[quote]ACTrain wrote:
My mass phase nutrition template is set up like this:
Training Day (5 days per week)
0830 - Pulse (1 scoop MAG-10)
0845 - Breakfast (Protein & Carbs with minimal Fat)
1300 - Pulse (1 scoop MAG-10)
1315 - Lunch (Protein & Carbs with minimal Fat)
1630 - Alpha-GPC (begin Para-workout)
1730 - 3 FINiBAR
1740 - Begin consuming 3 scoop ANACONDA & 2 scoop MAG-10 in 2L of water
1900 - End Workout
2000 - Pulse (1 scoop MAG-10) (end Para-workout)
2015 - Dinner (Protein & Fat with minimal Carbs)
2315 - Pre-Bed Meal (Protein & Fat with minimal Carbs)
Non training day (1 day per week)
Replace Para-workout with MAG-10 pulse and Protein/Fat meal with minimal Carbs)
Low Protein day (1 day per week)
Same as non training day but remove protein from all meals except for Dinner. Pre-Bed Meal is a MAG-10 pulse.
Training wise I utilize the perfect rep, ramping, autoregulation, and deadstops. I train 5 days per week. 3 days on a bodypart I am specializing in and 2 days on the rest of my body.
Reps are low, between 1 and 5 except if I’m doing a set for max reps at 85% of my max force set or utilizing pre-hab exercises such as face pulls or rotator cuff exercises.[/quote]
Wow man you’re basically doing everything Thibs suggests. I wouldn’t be able to afford the para workout protocol but how effective do you feel the 1. para workout protocol 2. pulsing and 3. perfect rep/ramping/autoregulation have been?
This is a lot of new stuff to us but I think I recall it being mentioned that you went to work with CT so how long have you been applying these principles?
I would like to try the training principles relatively soon and have been “pulsing” with 5g of BCAA (4:1:1) before 3-4 meals per day and taking 15g during workouts (4 days/week)