Hi everyone!
I have started my 2nd hypertrophy specific 6 week cycle. The last cycle was short (about 3 weeks) as I started out with too much weight. I just had a little over a week off…
Here’s my planned routine…
http://annakubit.com/fitness/routine/
(click on 'starting_10-25-04.xls').
I have used the max weight which I want to achieve for the calculations in that excel sheet; all higher than I am able to lift now. For the max of what I could lift (have lifted), see ‘…9-18-04’ in excel…
I am now at 131 lbs. and at 17.7% BF (as measured only on stomach) or approx. 20% BF using a different table for all 4 spots (back of arm, bicep, stomach, back under shoulder blade). The 2nd (4 spots) chart is by Durnin & Womersly and the first by Andrew J. Jackson and Dr. Michael Pollock… Basically, the 1st one states that for measuring BF on stomach only, 8-9 millimeters equals to 17.7 BF% for my age (20). The 2nd one for the 4 spots is a bit less precise and says that for a sum of 30 millimeters (mine was 32), the BF% for ages 16-29 is 19.5, for sum of 35; 21.6%. Basically at all 4 measurement spots, I am at 8 millimeters…
My goal is to shred more fat, especially on my stomach area, as I still cannot see my abs perfectly defined. My legs need to get rid of some more fat too. Also I want to build more muscle. I am going towards the Female Body Building look, but w/o steroids, etc., hence not as much muscle of course… But I want great definition!
I need your advice on what I should be supplementing with…Glutamine? Creatine? BCAAs? I saw a routine where one woman was taking these on this site:
http://www.bodybuilding.com/fun/alissa1.htm
I take my flaxseed in the morning (essential ground flaxseed; about 3 tbs.):
http://www.spectrumorganics.com/index.php?id=60
Also I take Tanolin CLA as prescribed.
I will be doing HIIT training on the treadmill on Tuesdays, Thursdays and Saturdays, starting with a total of 2 minutes per each of those days and then increasing by 2 min every week (hopefully). For abs (3x/week), I do various crunches and exercises with weights.
For nutrition, I eat very clean: No sugar almost, lots of soybeans, veggies, and fruit. My carbs are only from veggies and fruits and from the occasional pasta I make and a few crackers here and there. I take whey protein after workouts and before (nutrient timing). As most of you know, I don’t eat meat or dairy (apart from whey, which I am just finishing up; then I’ll switch to something else) and get most of my protein from soy beans/milk and from nuts (brazil nuts), plus the protein shakes…
Any ideas on the best soy protein I can buy for drinking regularly to keep my protein intake high? I don’t feel as I am getting enough protein right now…
I take a very good multi-vitamin; so that’s not an issue…
Also, I know that someone replied to me about this once somewhere already, but I forget: What types of carbs (names of powders to make, etc.) should I take b4/after workout and how much? How much protein after/b4 workout? Also, why?
I would appreciate any other input to get me off to even more progress. For instance on my routine…
Thanks!
Anna
Linear Mode
