pt's Controlled Recomp (Anabolic Diet + the entire "Controlled Labs Arsenal")

[pu12en12g]

Diet / Details / Questions / Daily Updates here:
http://forum.bodybuilding.com/showthread.php?t=816707

Weekly updates will be posted in this thread.

[Booty]

Holy moly!!! (sp)

Thats the longest intro I ever read! Best of luck with your recomp!

[ddawg91]

Good log and full of info.

[Mr. Aries]

whre' the update!!!!

[pu12en12g]

whre' the update!!!!

It's only day 2 !!!

[Mr. Aries]

It's only day 2 !!!

how dare you question my impatience!

[Mr. Aries]

muh hahahahah

[jmdfd415]

When doing a recomp do you just stick with maintenece calories or what?

[pu12en12g]

When doing a recomp do you just stick with maintenece calories or what?

Yea, I'm starting around maint. cals but with a huge change in macros and going from there. I don't have alot of strength to start with, so that's part of the reason.

[browndustin]

Man, that's such a beastly plan. I hope that it goes as well as you think it will. It's hard to avoid carbs and force feed yourself.

I'm already subscribed, buddy. Can't wait to see some updated pics one day. I think you beat yourself up too badly sometimes.

[pu12en12g]

hard to avoid carbs

Understatement of the year.. but on a positive note I'm feeling less "puffy" as expected

[Mr. Aries]

[ddawg91]

I second this, how have you and tank gotten away with it!!!

Pictures

[pu12en12g]

Day 1
Monday - 6/12/2006
OFF + Cardio

Thoughts:

"On paper" I should have a BMR of around 4500 - 5000.. welcome to the real world... where I've been averaging around 6000 cals to "gain" and around 5500 to "maintain". So on OFF + cardio days like today, I'm obviously looking at slightly less than 5500 cals and burning around 500+ extra with high intensity cardio.

Note: Real world right now, I'm looking at a 50P / 45F / 5C macro ratio unless I start consuming more olive oil. And as calories decrease, this will get alot easier... but I'm ok with it for now.

Negatives:
Well besides the obvious (starting this log on a OFF day).. no bread... no pasta... ok.. huge f'ing problem.. I love bread, and whenever I eat Tuna it's typically with bread or pasta salad ( = tuna pasta salad).

Today has been saved so far by Eggs, Peanuts, Almonds, and Fishoil.

Positives:
Quick and easy meal prep obviously... I would never start a diet that doesn't involve quick / easy meal prep.

Gym:

DAY OFF

Cardio:

Jumprope
Time: 20:00
Calories Burned: ~480

Schedule:

Meal 1: 46g Whey + 1 Can Tuna + 2 Hardboiled Eggs
Supps: 2 caps Red Acid, 2 Fishoil, 1 Multivitamin
Meal 2: 46g Whey + 2 Hardboiled Eggs
Supps: Purple WRAATH / GlycerGROW / Carnitine

(Cardio)

Meal 3: 46g Whey + 1 Can Tuna

(Nap)

Meal 4: 46g Whey + Peanuts (snack)
Supps: 2 Fishoil + Spirulina
Supps: 2 Fishoil
Meal 5: 46g Whey + Eggs + Salad
Supps: 2 Fishoil + 2 Red Acid

(Note: Very, very alert and plenty of energy... but I did get a little dizzy at this point)

Supps: 2 Fishoil
Meal 6: 46g Whey + Bacon + Cheese Omelette
Supps: 2 Fishoil
Meal 7: 46g Whey + more Tuna... ugh
Supps: 2 Fishoil
Meal 8: 46g Whey + Chicken Breast Salad
Supps: 2 Fishoil + 3 BLUE UP (SF) + 3 White BLOOD

						Cal	Fat	Carb	Pro

	Tuna, canned, oil pack 	  	  	1901 	79 	0 	280
	Ergopharm I-PRO 			900 	0 	0 	230
	Fishoil 				160 	16 	0 	0
	Egg, whole, boiled 			401 	27 	3 	33
	Peanut butter 				569 	49 	19 	24
	Turkey Breast  				110 	2 	4 	18
	Cheese, Swiss 				426 	31 	4 	32
	Bacon 					274 	11 	4 	38
	GlycerGROW	 			54 	6 	0 	0
	Bread, whole wheat		 	157 	3 	30 	6
	Olive oil 				119 	14 	0 	0
	Flax seeds 				361 	25 	27 	13

Fat: 262g
Carbs: 90g
Protein: 674g

Totals 5433

[pu12en12g]

Day 2... "The Nootropic Effect"
Tuesday - 6/13/2006
Upper + Cardio

Thoughts:

All things considered.... today was pretty damn good. I didn't have to work today so that helped. With the high tuna diet, I remembered something that used to work for me a long time ago:

- Hold nose tight
- Down the tuna straight from the can as quickly as possible
- Chase each scoop immediately with plenty of water

Workout intensity (NOT TO BE CONFUSED WITH "STRENGTH") was awesome... inspired by John Lee, I focused on explosiveness... literally. In my mind, I said "explode" on the last few reps of the last few sets.

Negatives:
Felt a bit "deflated" until I took my GlycerGROW and Purple WRAATH

Positives:
Great mood and intensity.. excellent stamina

Gym:

Flat DB Bench:
70 x 15 warmup
80 x 8
90 x 8 felt awesome
100 x 8 felt awesome
100 x 6 felt awesome
100 x 6 a bit shaky (not ashamed to admit it)

I didn't really consider 80 x 8 a "working set" so those last 4 is what counts

Shrugs:
225 x 15 warmup...feeling great.. neck feeling nice and loose too.
315 x 8
315 x 8
315 x 8
315 x 8

At this point in my workout I realized I was going to have to seriously decrease rest between sets... down to about 30 seconds between each set. I have no doubt that I'll be shrugging 405 x 8 easily during this log.

Military press:
135 x 15 warmup... optional but just to get a "feel" (inspired by John Lee) for how things were going to go.
225 x 8.. mind muscle connection was awesome but..
225 x 8.. ok at this point I was fading a bit from the decreased rest between sets
225 x 8.. was lucky to get that last rep
225 x 8.. focus and intensity... realizing that it was my last set..

The nootropic effects of the RED Acid kicked in... no question about that.

Hammer Curls:
50 x 15 warmup... UGH... fading out pretty bad
60 x 8.. "this is not good"
70 x 8.. "**** this"
70 x 8
70 x 7

Not a happy camper at this point... but I left my ego at the door. I told myself that I would make up for it with barbell curls. I needed more rest between sets, but it wasn't going to happen.

CG Bench:
135 x 15.. warmup not needed at all
225 x 8.. felt pretty solid
225 x 6.. not a good set
185 x 8.. meh.. whatever
185 x 8.. meh.. whatever

Really don't have much to say about this... I went with a narrower grip on those last 2 sets... no spotter.

Dips:
BW x 8
BW x 8
BW x 8
BW x 8

I usually go bodyweight simply because of time.

BB Curls:
115 x 8
115 x 8
115 x 8
115 x 8

Got complimented on my form lol... and this is where my workout ran over time because I also got questions about my "monster maker" T-Shirt... and "what am I on right now" etc... etc... my arms were feeling pretty good at this point. I would like to superset Bi's / Tri's next upper body day if I remember.

Lat pulldowns (wide and narrow):
These sucked so ****ing bad.. that is all

Cardio:

Jumprope
Time: 20:00
Calories Burned: ~480

Schedule:

Meal 1: 46g Whey + 1 Can Tuna
Supps: 2 caps Red Acid, 2 Fishoil, 1 Multivitamin
Meal 2: 46g Whey + Cambodian Chicken + 2 Fishoil
(Snack: Peanuts)
Meal 3: 46g Whey + 1 Can Tuna.. UGH !!!
Meal 4: 46g Whey + Peanuts (snack)
Supps: 2 Fishoil + Spirulina
Supps: 2 Fishoil
Meal 5: 46g Whey + Deviled Eggs + Salad
Supps: 2 Fishoil + 2 Red Acid
Supps: Purple WRAATH / GlycerGROW / Carnitine / Green BULGE
(Note: Again.... very, very alert and plenty of energy... no sides)
(Workout)

(Note: Appetite is pretty shot right now... force feeding will be in effect tonight..have a shitload of emails and PM's to answer so I will edit my daily macros later...)

Meal 6: 46g Whey + Bacon + Chicken Wings
Supps: 2 Fishoil + Carnitine + Purple WRAATH

(Cardio)

Meal 7: Deviled Eggs + Tuna + Salad
Supps: 2 Fishoil + Spirulina + 1 Multivitamin
Meal 8: 46g Whey + 1 can Tuna...UGH


Fat: 234
Carbs: 45
Protein: 644

Total 4895