Over on the indigo logs we are encouraged to post photos of meals , this came out quite nice tonight so :
Roast sausages over a bed of caramelised onion gravy.
Broccoli, green beans and peas.
New potato salad.
In terms of an indigo meal it is a bit of a failure in that the sausage does contain a small amount of bread.
However it was a nice dinner–even though chef says so.
Second indigo day.
Workout carried over from Ilog.
Havn’t copied the diet and dose timing.
Todays work.
Warm up complex x 2 rounds 1 @ 55 lbs and 1 @ 66.
Main work today deadlift with pull ups/chins as active rest.
Dl sets : (careful ramping up due to recent back ding)
132lbs 1 x 10
154 1 x 10
176 1 x 10
198 1 x 10
220 1 x 5
231 1 x 5
242 1 x 5
220 1 x 5
242 1 x 5.
Secondary work : lat pull down done as drop sets starting at 84kg (185 lbs) for 3 and gradually reducing weight to around 140 lbs for ten.
Around 8 drops/ 8 sets.
Active rest : decline press ups 8 x 8.
With the main and secondary work done i was still feeling like getting in some more work, realised i didn’t have a plan !–so picked up a couple of Kbs for a play around.
Finishing work
Kb swings
Kb squats (goblet)
Foam rolling
Planks.
Good strong and smooth workout.
242 x 5 is good stuff.
[quote]giterdone wrote:
242 x 5 is good stuff. [/quote]
I will have to check right back but that might be a new rep max for me.
[quote]big nurse wrote:
[quote]JoeGood wrote:
What does the indigo dosing look like and what exacly are you told not to eat?[/quote]
Dosing protocol that came with the indigo is slightly different to the original protocol.
Main dosing instructions are (summary) :
4 capsules 3 times a day on empty stomach
On training days take 4 caps about 30-40 minutes before starting peri workout nutrition.
Take 4 caps before last meal of day.
Main things not to eat/drink are :
Tea–any ie no green tea/normal tea.
Wheat–avoid
Milk.
Some things may interfere with the action, these sound like foods with high flavonoid content like berries, these aren’t a no-no just don’t have them straight after indigo dose.
Todays note is that my first 2 doses were quite close together and i may have had the second one too soon after eating breakfast.
I did also use Surge Workout Fuel for the first time today.
[/quote]
So thats like 20 capsules a day?
Joe.
My apologies, when i wrote that i must have been in information overload myself.
There are several protocols.
I am on the initial or ‘break in’ period which is 4 capsules 3 times a day. (12 capsules /day)
Ideally one dose is taken prior to starting peri-workout nutrition.
Yersterdays dosing mistake was that i took my first 2 too close together.
There are other protocols ie continued fat loss,maintenance and ‘cheat meal’.
Thread title tweak is self explanatory i think.
Friday workout (indigo day 4)Workout
Warm up complex x 2 rounds 1 @ 55 lbs and 1 @ 66lbs.
Circuit training workout.
Rounds of : front squat, decline press up,chin up, treadmill run. so :
Fs 88lb x 8
Decline press up 8
Chins. 6
Treadmill run 9.5mph 90 sec.
Fs 99lb 8
Decline press up 8
Chins 6
Traedmill 9.4mph 90 sec
Fs 110 x 8
Decline press up 8
Chins 6
Treadmill 9.6 mph 90 sec.
Second round, weighted step up (5 blocks and deck) lat pull down, kb front raise, treadmill run.
Step up 88lb 10
Kb raise 44lb 8
Lat pull1 134 lb 8
Treadmill run 90 sec
Step up 88lb 10
Kb raise 6
Lat pull 134lb 8
Treadmill run 90 sec.
Finisher :
Treadmill 2o minute ascent pyramid.
1070 feet vertical gain.
Good kock-ass workout
Foam roll and stretch.
Off to work
saturday (day 5)
Workout, very tired and flat feeling but end of week and not much sleep.
Plan : push/pull trying for ratio of 2 pull to 1 push.
1st set : bench, bench dumbell row,inveteeted barbell row (heels on raised deck)
Bench sets
BB warmup 10
66lb 1 x 10
88lb 1 x 10
98lb 1 x 10
110lb 4 x 5
inverted barbell row 5 x 5
Bench dumbell row l&R
62 lb 3 x 5
66lb 2 x 5
2nd group
lat pull down and tricep cable push down
Lat pull 150lb 5 x 5
Tricep cable push down (rope grip) 90lb 5 x 5.
Finishing with planks, stretches and foam roll.
Protein shake, banana, nuts,dates
beginning of second indigo week.
Aim this week : do more workouts, put more weight on the bar, do more reps and more sets.
Workout :
Warm up complex x 3 rounds : bare bar, 55 lbs and 66 lbs.
Main work 1 squats, active rest decline press ups.
Fs 88lb 1 x 10
98lb 1 x 10
104 1 x 10
Then first ‘wave’ with intention to 1. put more weight on bar, 2 do more reps and 3 .do more sets. so :
110lb 1 x 6
121 1 x 6
132 1 x 6
Second wave.
115 1 x 6
126 1 x 6
137 1 x 6 (new front squat rep max)
active rest inn between sets, decline press ups 9 x 8.
Second work, lat pull down with dips as active rest.
lat pull 134lb 3 x10
140 1 x 6
150 1 x 6
154 1 x 6
140 1 x 6
150 1 x 6
154 1 x 6
Finishing work : treadmill 20 minutes , aim 2 miles and maximum height gain, 664 feet achieved and 2 .02 miles.
So any thoughts on the Indigo yet?
[quote]JoeGood wrote:
So any thoughts on the Indigo yet?[/quote]
I am intending to write up a summary report in this log at the end of this week, try to put it all together. Basically so far my workouts have been smoother and stronger which is a definite win.
[quote]big nurse wrote:
[quote]JoeGood wrote:
So any thoughts on the Indigo yet?[/quote]
I am intending to write up a summary report in this log at the end of this week, try to put it all together. Basically so far my workouts have been smoother and stronger which is a definite win.
[/quote]
Hmm for a definite win I would have gone with… hehe
Just dropping in to say hello 
Glad things are going along smoothly.
[quote]big nurse wrote:
4 capsules 3 times a day on empty stomach
[/quote]
I would never be able to do this protocol on the grounds my stomach is never empty.
So you have to cut out tea, wheat, and dairy? Do you know if you have any allergies or sensitivities to those? I remember when I went Paleo and cut out of lot of stuff, I couldn’t believe how good I felt. That alone could explain a lot.
Sorry if I sound like a party-pooper, but I’ve tried other “miracle” supplements in the past and got nothing out of them. I’ve had too many experiences of someone promising me awesome results if I gave them money, and the only result I got was a thinner wallet.
Cav, first impression is that i feel a lot better not eating wheat /drinking milk although i had some toast yesterday as a treat. I don’t think i have ever been allergic to either just never tried not having them in my diet.
I was very sceptical about a ‘super’ supplement and am trying to keep objective about it, difficult when i have gone into the gym on the first day after a run of nights expecting my normal rough/shaky session and instead absolutely ripped it up !!.
Like i was saying to joe i will try to put together an end of 2 weeks report on this thread.
Fair enough.
You’ve been working out, what, about 8 months now or something? And you’re almost at the same level I am, after I’ve been pounding for years. Seems pretty clear you’ve got diet and training dialed in from the start, and beginner’s gains have been good for you. Did the Indigo guys say to wait after beginner’s gains or does it matter?
Speaking of toast, what on earth is “Marmite”?
Cav.
The final push came from Chris Shugart, i posted some questions about using indigo as a beginner expecting to get at least a ‘wait awhile’ or maybe look at other supplement strategies first.
I was very surprised when chris posted that he thought that i would be an ideal indigo user–and mainly from having looked through my log and the before/after photos.
What also surprised me is that i am not the least experienced beginner using indigo–there are amazingly guys with even less lifting/training time.
On the diet side–no that was the last thing that i really looked at aside from a basic clean-up when i started on my transformation project 18 months ago.
It is only last week that i have made the effort to largely give up on wheat and milk. Tea is a blow !.
Ok…marmite…is a yeast extract, has a sharp distinct flavour, people either love it or hate it, i really like it espaecially with pb.
Oh my God. A Brit having to give up his tea. You’re really determined.
What exactly is the Indigo? And what criteria do they use to determine if you should use it?
Always wondered about things like marmite, I’ve heard it on BBC shows, no idea what it was. At first thought they were saying “marmalade”, but they weren’t.
[quote]cavalier wrote:
Oh my God. A Brit having to give up his tea. You’re really determined.
What exactly is the Indigo? And what criteria do they use to determine if you should use it?
Always wondered about things like marmite, I’ve heard it on BBC shows, no idea what it was. At first thought they were saying “marmalade”, but they weren’t.[/quote]
The tea issue is serious…wars have been started on less provocation, i am convinced that if it had been a british invention it would work work perfectly with tea and not coffee.
What is it ? it is being refferred to as a nutrient partitioning agent, supposed to alter the way in which different body masses take up nutrients–in hat case signalling muscle to take nutrients and adipose cells not to. Main principle seems to be to allow a greater nutrient intake without storing it as fat. As to indication to use–anyone who wants to add muscle or get stronger while getting leaner.
Remember that for me i don’t need to be massively big or strong, what i do need is a very high power to weight ratio–again think climber to see what kind of physique i want to attain.
Like i say with marmite, people either love it or hate it, i used to eat loads of it when i was a poor student nurse and practically lived on pb and marmite butties.
Hi BN, just dropping in to say good work and checking in on how the Indigo is working for you.