Pit Michell Log

Training Training Logs
1

Well this is my presentation:

CURRENT STATUS

181 lb, 175 cm , 30 years old
Endomorph
No ASS

*I don�??t know my bodyfat. I think without accurate skinfold isn´t useful.

GOALS

Health brain, longevity and put lean mass

DIET

NUTRIENTS
1.75 p
0.5 f
No carbs

MEAL 1
3 raw omega 3 eggs
220 raw whites

MEAL2
230 tilapia
20 caps fish oil
5 evoo

MEAL 3
200 turkey breast
25 peanut butter

MEAL 4
200 chicken breast
20 caps fish oil
5 evoo

MEAL 5
200 turkey/chicken/tilapia
20 caps fish oil
5 evoo

MEAL 6
3 raw omega 3 eggs
220 raw whites

ON WORKOUT DAYS

PRE: 5 G GLUTAMINE, 10 G BCCA, 10 ISOLATE, 5 CREATINE
DUR: 20 G BCCA
POST: 10 G BCAA, 10 GCREATINE, 15 G GLICINE, 30 GLUTAMINE, 40 ISOLATE

IN EACH MEAL
3 g leucine
Some weeks: 5 g glutamine plus 5 g glycine

*I rotate the meals, I mean each day is different. I include: macadamia nuts, almonds, and every meal spinach, cucumber or broccoli, watercress, etc. Right now:

300 g cucumber
300 g spinach
150 g broccoli*
*I careful for don´t up carbs. It depends on nuts, etc.

EXTRAS
GLA, MVM (good for its aminoquelates, orotates and quelates)

CHEAT MEAL
Every Sunday at night. Many times I don´t need it, but I know it´s necessary.

** This is a sample of my diet and my supplements, I mean each week I can add something or take off form it. Depends of my status and my researches.

THOUGHTS
I´ll be losing fat and retaining as muscle as I can for 4 or 6 weeks more. From this point I want to put mass, for exemple:

�?� Up protein to 2 G
�?� Slowly up fat to 0.75 �?? 0.85. Depends of my body reaction.
�?� Increase Glutamine and BCAA periworkout
�?� Cheat meal each 5 days
�?� Split training twice a day
�?� More rest and logical trainings.
�?� I´m endo, for this reason, I´m thinking about intake carbs.

My lower back is plenty of water and fat, my legs too, for this reason I think I have a poor insulin sensivity and a strogen imbalance.

These are random ideas. For this reason I would like share with you my knowledge and I know there are people think in put lean mass is possible. I believe in it firmly.

T-Nation is the place for reach it.

I´ll edit with more post (if my English let me do it). This is a little review.

RANDOM PICS FROM 2 MONTHS TO RIGHT NOW












My pleasure

Pit

2

[quote]michell wrote:
CHEAT MEAL
Every Sunday at night. Many times I don´t need it, but I know it´s necessary.[/quote]

Why is it necessary?

3

[quote]pch2 wrote:
michell wrote:
CHEAT MEAL
Every Sunday at night. Many times I don´t need it, but I know it´s necessary.

Why is it necessary?[/quote]

From time to time is necessary for conversion of T4-T3 via spike insuline.

Glycogen stores are refilled with glutamine and glycine, plus BCAA during workout and ketogenic diet per se, spare glycogen and aminos for fuel, but little amount of carbs (100-175g) once a week can be useful for that purpose too.

4

[quote]michell wrote:
From time to time is necessary for conversion of T4-T3 via spike insuline.

Glycogen stores are refilled with glutamine and glycine, plus BCAA during workout and ketogenic diet per se, spare glycogen and aminos for fuel, but little amount of carbs (100-175g) once a week can be useful for that purpose too.[/quote]

Interesting. So then is there a physiological reason you have your meal at night? Are you following circadian rhythms?

5

[quote]pch2 wrote:
michell wrote:
From time to time is necessary for conversion of T4-T3 via spike insuline.

Glycogen stores are refilled with glutamine and glycine, plus BCAA during workout and ketogenic diet per se, spare glycogen and aminos for fuel, but little amount of carbs (100-175g) once a week can be useful for that purpose too.

Interesting. So then is there a physiological reason you have your meal at night? Are you following circadian rhythms?

[/quote]

There are several reasons:

· During keto diet, the sensivity insuline is increased at night.
· Is the last meal of the week, so when I was going to sleep, I don´t cheat any more.
· Is the last day of my weekly program, so on Monday I start a new week. Psychologicaly, I break a line for start full of energy.

I try to control the circadian rhythms with glycine for relaxing at evening, and to have a powerful rest at night because my cortisol levels are low.

6

How many hours of sleep are you getting? Do have a set sleep wake cycle?

Thanks for answering my questions! I know about the molecular biology of all of this, but taking book knowledge and translating into stuff that’s applicable for everyday life is proving to be difficult.

7

[quote]pch2 wrote:
How many hours of sleep are you getting? Do have a set sleep wake cycle?

Thanks for answering my questions! I know about the molecular biology of all of this, but taking book knowledge and translating into stuff that’s applicable for everyday life is proving to be difficult. [/quote]

I usually asleep between 6-8 hours. Sometimes the quality of my sleep is good. Also depends on training shedule and diet type. I mean in lose fase, I´m bit stressed, for this reason I try intake glycine at evening for lowering cortisol levels and come in a peaceful night.

Another important factor, is your maind and your thoughts. You have to control of your life and embiroment, so I think firmly we have much power on our main, for control subconcious.

For this reason, the molecular biology dosen´t work for control your main, thoughts, etc. It´s a tool, for understand what happen, but you can change some parametres with your psyque, such as stress.