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Hey All, Im going to begin my sarms on November 8th. The reason I am posting this up now is because I want to make sure I am doing the right thing with it.
Im 25 y/o (Train MMA)
6'1
190lbs
16-18%bf (This is another reason for starting a week later, I want to hit some hard cardio and blast some fat off this week) I have been on a lay off due to an unforseen injury that recently healed so I am going to be starting my MMA again on Nov 8th as well, currently I am just lifting 4 days a week.
Goal: 1.) Lower body Fat percent, 2.)gain some lean muscle mass. 3.) great stamina
I am going to take a BOSS Nutrtion FAT LOSS (mainly because it was given to me to test)
SARMS s4
Supporting Supps:
Fish Oil
Multi Vitamins
My schedule is. Work 8-4 Monday to Friday. So I will go to the gym Mon,Tuesday,Thursday,Friday to train weights. This will take place around 4:30-5pm.
MMA = Tuesday, Wednesday, Thursday, Friday or Saturday (All takes place in the evening)
Dosing:
Was thinking about taking Sarms two ways (This is where I need some opinions) (Both are 50mg)
a.) Twice a day - around 1pm(25MG) and around 6pm(25MG) (since I go to the gym at 4, and mma around 7 or 8)
b.) Once a day at around 4pm(50MG)
As far as days, I was thinking about a 5 on, 2 off (monday-fri on. sat sun off) type thing.
I am thinking on mixing it with orange juice in a shot glass and shooting it, since I heard it tastes absolutely horrible.
Diet: I eat as healthy as I can, staying away from fast foods and making sure every meal has protein and drinking 3+ liters of water a day)
Sample Day:
Breakfast - KASHI Cereal with Almonds/Cinnamon/Dried Cranberries and skim milk
Snack - about 15-20 almonds + Half Banana
Lunch - Some type of sandwich. Usually on Sour Dough bread (Ham, Turkey, whatever) plus an orange or pear
Snack - Light Protein shake(Nu-Blend from Mr Supps)(mixed with cranberry juice) this is pre workout usually
Supper (After workout) ..I'll have a need2buildmuscle protein shake. Depending on how late my workout was and how soon my mma is, this might be all I have plus maybe some oatmeal with water
Late Night/After workout - I could have some chicken OR fish + sweet potatoes or a bagel/sour dough bread with some peanut butter on it
Workout Schedule at gym will look something like this (This workout was recommended to me by another mma practitioner as something that helped him greatly)
MONDAY: Max effort Upper body
A. Barbell bench press work up to a max set of 3-5 reps
B. Incline DB bench press 2x15-20
C1. chest supported row 8-12 reps (superset with C2)
C2. Rear delt flies 8-12 reps (complete super set 2-3x)
D. DB shrugs
E. Barbell curls 8-15reps 3x
TUESDAY: Dynamic effort lower body day
A. Vertical Jump or Box Jumps: 5-8 sets of 1-3 reps
B. Bulgarian split squat, front leg elevated (holding DBs or with Barbell) 2-3set 8-10reps
C. 45-degree hyperextensions or reverse hyperextensions 3x8-12 reps
D. Weighted abdominal exercise 4 sets 10-15 reps
THURSDAY: Repetition Upper Body
A. 3 sets max reps DB incline or regular bench press
B1. Chins ups 8-12 reps (superset with B2)
B2. face pulls 8-12 reps (repeat superset 3-4 times)
C. Dumbell Lateral raise. 4 sets 8-12reps. Go easy on the weight with these
D1. DB shurgs 8-10 reps (superset with D2)
D2. Tricep push downs 15-25 reps (complete superset 3x)
FRIDAY: Max Effort Lower Body
A. Deadlift work up to a max set of 3-5 reps
B. Barbell step ups, ideally the step should be slightly below the knee. 3x 6-12reps ea leg
C. Glute Ham Raises or Romanian Deadlift 3 sets 8-12 reps
D. Abdominal circuit: (example: cruches, V ups, russian twist) 1
Anyone have any constructive suggestions or comments?
Throughout my log I will mostly express any gains I felt, and my well-being + side effects. I'm not going to go through every workout every day, but if I find that one workout seemed easier or I was blown away by it I will definitely mention it.
Im 25 y/o (Train MMA)
6'1
190lbs
16-18%bf (This is another reason for starting a week later, I want to hit some hard cardio and blast some fat off this week) I have been on a lay off due to an unforseen injury that recently healed so I am going to be starting my MMA again on Nov 8th as well, currently I am just lifting 4 days a week.
Goal: 1.) Lower body Fat percent, 2.)gain some lean muscle mass. 3.) great stamina
I am going to take a BOSS Nutrtion FAT LOSS (mainly because it was given to me to test)
SARMS s4
Supporting Supps:
Fish Oil
Multi Vitamins
My schedule is. Work 8-4 Monday to Friday. So I will go to the gym Mon,Tuesday,Thursday,Friday to train weights. This will take place around 4:30-5pm.
MMA = Tuesday, Wednesday, Thursday, Friday or Saturday (All takes place in the evening)
Dosing:
Was thinking about taking Sarms two ways (This is where I need some opinions) (Both are 50mg)
a.) Twice a day - around 1pm(25MG) and around 6pm(25MG) (since I go to the gym at 4, and mma around 7 or 8)
b.) Once a day at around 4pm(50MG)
As far as days, I was thinking about a 5 on, 2 off (monday-fri on. sat sun off) type thing.
I am thinking on mixing it with orange juice in a shot glass and shooting it, since I heard it tastes absolutely horrible.
Diet: I eat as healthy as I can, staying away from fast foods and making sure every meal has protein and drinking 3+ liters of water a day)
Sample Day:
Breakfast - KASHI Cereal with Almonds/Cinnamon/Dried Cranberries and skim milk
Snack - about 15-20 almonds + Half Banana
Lunch - Some type of sandwich. Usually on Sour Dough bread (Ham, Turkey, whatever) plus an orange or pear
Snack - Light Protein shake(Nu-Blend from Mr Supps)(mixed with cranberry juice) this is pre workout usually
Supper (After workout) ..I'll have a need2buildmuscle protein shake. Depending on how late my workout was and how soon my mma is, this might be all I have plus maybe some oatmeal with water
Late Night/After workout - I could have some chicken OR fish + sweet potatoes or a bagel/sour dough bread with some peanut butter on it
Workout Schedule at gym will look something like this (This workout was recommended to me by another mma practitioner as something that helped him greatly)
MONDAY: Max effort Upper body
A. Barbell bench press work up to a max set of 3-5 reps
B. Incline DB bench press 2x15-20
C1. chest supported row 8-12 reps (superset with C2)
C2. Rear delt flies 8-12 reps (complete super set 2-3x)
D. DB shrugs
E. Barbell curls 8-15reps 3x
TUESDAY: Dynamic effort lower body day
A. Vertical Jump or Box Jumps: 5-8 sets of 1-3 reps
B. Bulgarian split squat, front leg elevated (holding DBs or with Barbell) 2-3set 8-10reps
C. 45-degree hyperextensions or reverse hyperextensions 3x8-12 reps
D. Weighted abdominal exercise 4 sets 10-15 reps
THURSDAY: Repetition Upper Body
A. 3 sets max reps DB incline or regular bench press
B1. Chins ups 8-12 reps (superset with B2)
B2. face pulls 8-12 reps (repeat superset 3-4 times)
C. Dumbell Lateral raise. 4 sets 8-12reps. Go easy on the weight with these
D1. DB shurgs 8-10 reps (superset with D2)
D2. Tricep push downs 15-25 reps (complete superset 3x)
FRIDAY: Max Effort Lower Body
A. Deadlift work up to a max set of 3-5 reps
B. Barbell step ups, ideally the step should be slightly below the knee. 3x 6-12reps ea leg
C. Glute Ham Raises or Romanian Deadlift 3 sets 8-12 reps
D. Abdominal circuit: (example: cruches, V ups, russian twist) 1
Anyone have any constructive suggestions or comments?
Throughout my log I will mostly express any gains I felt, and my well-being + side effects. I'm not going to go through every workout every day, but if I find that one workout seemed easier or I was blown away by it I will definitely mention it.
. 
