Wanted to get some feedback on planned program and see if I could get a couple answers.
Just got my shipment of Micro-PA, Indigo-3G, Plazma, and MAG-10 in last week (with a few FINiBARs and Flameout for good measure) in preparation for a run at Built for Bad. Following some of the guidelines I saw in a thread on Micro-PA and B4B, I’m going with a layout like this:
Circuit 1: 60% for 6-8 reps with slow eccentric
Circuit 2 70% for 6-8 reps with slow eccentric
Circuit 3: 80% for 5 normal reps
Circuit 4: 82-85% for 4 normal reps
Circuit 5: 87-90% for 3 normal reps
Circuit 6: 70% for 6-8 normal reps
Deadlifts and SGHP will still be done as explosive (no slow eccentrics) on the original 5-4-3-2-1 protocol. No dead-squat bar (yet), so I plan on alternating deadlift/back squat every day for the A1 exercise. Since I am more concerned with maintaining decent squat numbers than building massive quads, I prefer back squats over front.
I workout in the afternoons, so plan on following the Micro-PA page dosing and timing – with Micro-PA an hour pre-, I3G @30min pre, 1 dose Plazma 15 min pre-, 2 doses intra-, and 2 doses MAG-10 post.
Questions:
I am 42yo, about 210 now and looking to start tapering (not cutting!) weight at about 15-16%bf with a 5 month goal of 8-10%. On this program, should my nutrition in addition to Plazma and MAG-10 otherwise be just about or slightly below maintenance? Maintenance is about 3100 cals, so planned on moving to about 2600-2800.
Or do I add those supplement cals onto that total?
because I am fairly carb sensitive plan on staying around a 45/35/20 protein/carb/fat split. Sound right?
what would be best approach to supplemental arm and ab work if I finish with time remaining? Abs - was planning on high rep crunches + carries. What scheme would be best for arms at the end of the circuit work?
p.s. if anyone else is struggling with weight calcs, I’ve built an Excel spreadsheet to auto-calculate each circuit based off of a known 1RM or training max set - that then bumps it down to 90% 1RM for plugging into the circuits. Have tabs for both a normal program and “eccentric based”. Will send if anyone needs it.
Also building program into Jefit, since it’s my preferred online log.
I am 42yo, about 210 now and looking to start tapering (not cutting!) weight at about 15-16%bf with a 5 month goal of 8-10%. On this program, should my nutrition in addition to Plazma and MAG-10 otherwise be just about or slightly below maintenance? Maintenance is about 3100 cals, so planned on moving to about 2600-2800.
Or do I add those supplement cals onto that total?
because I am fairly carb sensitive plan on staying around a 45/35/20 protein/carb/fat split. Sound right?
what would be best approach to supplemental arm and ab work if I finish with time remaining? Abs - was planning on high rep crunches + carries. What scheme would be best for arms at the end of the circuit work?[/quote]
45/35/20 is a bit high on the protein side to my liking. Even at the lowest caloric intake that is 315g/day… unless you are 330lbs and fairly lean that is too much. Seriously, nobody requires more than 1g per pound of body weight, especially if they are not in a caloric deficit. There are also some drawbacks (when natural) to an excessively high protein intake … I might make an article out of it eventually.
I’m kinda afraid to tell you what you could do because from the tone of your email you seem to have the mindset of wanting to do too much too soon… I understand because changing your body is an emotional issue. But start by doing ONLY the BfB program by itself, NOTHING ELSE for 2 weeks. THEN if you still want to add stuff, come back to me. Don’t do carries either until you have done the program for 2 weeks.
And yes, the calories and nutrients from PLAZMA and MAG-10 should be counted in your daily total.
Hey CT - this thread reminded me: should MAG-10 be viewed as food? Basically, I take plazma (fasted beforehand) and then pulse with MAG-10 for 6 hours afterwards. Then eat a big meal or two before the day is over. Like your MAG-10 pulse article.
Do you see any dangers of doing this when training hard? I’m comparing this approach to what I typically do which is train with plazma then eat a big postworkout meal afterwards. MAG-10 vs. bowl of pasta with lean beef and tomatoe sauce? Thanks