i eat breakfast in about 5 min before i leave for work, not much more i can do...usually eat lunch pretty early though

Day 9 5/27

AM
2 RPM
2 Super Omega 3-6-9
1 Green Tea Extract

Breakfast- 1 hardboiled egg, yogurt, cereal

Lunch 1- 2 ham and cheese on wheat, hardboiled egg, yogurt with granola, trail mix bar, strawberries

Lunch 2- grilled chicken and cheese on wheat, yogurt
beta alanine in some OJ

Preworkout- 2 RPM

Postworkout shake- Gatorade RTD
6 Neovar, 2 trail mix bars (about 65 g carbs)

Dinner- 4 beef tacos, some salad

Probably have a shake before bed

Workout- I didn't workout in the usual location so I had to switch up the workout a bit
Back Squats (had to use one of those dumb squat racks where the bar slides along tracks)- pyramid down (10, 8, 6, 3, 2)
Power Cleans- pyramid down (8,4,2,1)
BB Step Ups- 4x5+5
Ab Circuit

The shoulder is still bothering and messed up the cleans a little bit but I hit 210 for 1 relatively easily. I think the twitch in my arm has finally gone away. I don't know if it had anything to do with the Neovar and it didn't bother me too much.

Strength is definitely improving, I just wish the shoulder would start to feel a little bit better.

Day 10 5/28

AM
1 RPM
2 Super Omega 3-6-9
1 Green Tea Extract

Breakfast- yogurt, cereal

Lunch 1- ham, turkey and cheese on wheat, hardboiled egg, yogurt with granola, granola bar

Snack- banana, 2 trail mix bars

Dinner- 6 Neovar, 2 pieces of chicken parm, a lot of spaghetti

Snack- some ice cream
beta alanine in some OJ


Took today to rest. My legs and back are sore from work and lifting. I have noticed that in general my recovery time has been pretty quick but I think a few long days of work have taken a bit of a toll.

gotta eat more broski, are u a student at school? ( ur prob on summer break if u go away to school) or what?

im in college but im home for the summer...i have been eating pretty big meals (e.g. my dinner tonight was enormous, i make huge sandwiches for lunch everyday) and i have actually put on a few lbs...it may be some water weight from the neovar but I am getting bigger

i will try to be more specific about how much exactly i am eating to give a better idea of my intake.

I decided to try a Neovar in the morning to switch it up a bit. I didn't notice any huge differences but I had a pretty tough day at work and got through it surprisingly easily considering how sore I have been.

AM
1 RPM
1 Neovar
2 Super Omega 3-6-9
1 Green Tea Extract

Breakfast- yogurt, cereal

Lunch 1- ham, turkey and cheese on wheat, hardboiled egg, yogurt with granola, trail mix bar, strawberries

Lunch 2- 2 bananas, double cheeseburger, 2 trail mix bars

Dinner- mustard chicken (about a breast and a half) and rice

Preworkout- 2 RPM

Postworkout- 3 scoops whey, beta alanine, strawberries, banana (so full after this shake)
6 Neovar (forgot I took one in the morning), 2 Nature Valley Bars (Oats and Honey)

Workout-
BB Bench- 4x15 at 55% (only got 11 on the last set)
Chins- 4x10
Rear Delt DB Flies (superset)- 4x12
L Lateral Raises- 3x10
Decline DB Flies- 3x12
Incline DB curls- 3x12+12
Stability Ball Crunches- 15 middle, 15 left, 15 right x 2


The pumps were amazing today. The RPM gives me a pretty decent pump during my workout and immediately after, but the Neovar gives me a really long lasting pump after the postworkout dosage. The high rep workout probably contributed to this today but I have started to notice it more and more with each workout.

I'll weigh myself tomorrow probably. I don't have work so I'm gonna do legs and maybe get some cardio in.


Question- I took the 6 Neovar postworkout after taking one this morning. I think i'm going to continue dosing the Neovar in the morning to see how I like it. Should I then take only 5 postworkout or stick with 6 and just up the daily dosage by 1?

i have been doing the shake immediately after workout, about 5-10 min after the shake i take the neovar then eat some carbs within 15 min of that...should i switch up the order?

Forgot to post yesterday so here it is...can't remember what exactly I ate so i'll just put the workout and supps down

Day 12 5/30

Weight 192.5 lbs (up 5 lbs, some is def water weight but i'm more than pleased with the weight gain)

AM
1 RPM
1 Neovar
2 Super Omega 3-6-9
1 Green Tea Extract

Preworkout
2 RPM

Postworkout- 2 scoops whey. beta alanine
6 Neovar, (pasta for carbs)
2 Super Omega 3-6-9 with dinner

Workout
Partial Dead Lifts- max sets 3 reps
Safety Squat Bar Step Ups with chains- 3x6+6
SLDL- 3x8
Ab Circuit x2

Took it pretty easy. The back and legs were still a little bit sore.

Day 13 5/31

Had a pretty rough day at work (got a $100 tip though ). I wanted to get some cardio in so I took a monster nap after work hoping I would recover a bit but the back and legs felt pretty dead


AM
1 RPM
1 Neovar
2 Super Omega 3-6-9
1 Green Tea Extract

Breakfast- cereal, jelly donut (customer offered, couldn't refuse...it was delicious)

Lunch- turkey and cheese on a roll, 2 Nature Valley Honey and Oats bars, yogurt with granola, pretzels

Snack- 2 trail mix bars, some apple pie

Preworkout
1 Neovar
1 RPM
granola bar

Dinner- baked chicken breast, pasta, grilled veggies, shake (2 scoops whey, beta alanine)

ate like crap today...

Workout (cardio)-
1/2 mile warmup
10x100m sprints (walk back)
2 rounds of-
Mountain Climbers 30+30
Jumping Lunges 10+10
Star Jumps 10
Pull Ups 5

Felt kinda off today. I'll rest up tomorrow. I think I'm gonna postpone testing my bench out on Monday. I have to do a fitness test for work and it is a full stadium run (takes between 30 and 40 min). I will probably will be exhausted and don't want to half ass it.

sounds good thanks for the tip

Day 15 6/2

So today I had this fitness test for my job (weird, i know). all the new guys had to run the harvard stadium. one of the toughest athletic things I have ever had to do in my life. it was 37 sections, big steps on the way up and small on the way down. i finished in about 36 min which is a pretty average time, but my legs were shot when i was done. im sure i will be feeling it tomorrow when i have to work and im supposed to be doing a leg workout. i was exhausted for my workout today so it didn't go great but not too bad.

AM
1 Neovar
2 Super Omega 3-6-9
1 Green Tea Extract

Breakfast 1- cereal, banana
Breakfast 2 (right after stadium run)- scrambled eggs (about 2), french toast, 2 cups mixed fruit

Lunch- turkey and cheese on wheat, Nature Valley Bars (2), yogurt

Preworkout
3 RPM
3 Neovar, 2 packets of oatmeal

Postworkout- 3 Neovar (took about 10 min before I was done lifting)
Shake- 2 scoops whey, beta alanine, oats

Dinner- 1/2 lb burger, french fries

I'll have a shake before bed


Workout-
Stadium Run in the morning

Weighted Pull ups- 4x5
DB Bench Press- 2 sets max reps
Chest Supported DB rows- 4x8
Scarecrows (superset)- 4x8
Hammer Curls- 3x8+8


I decided to split up the Neovar pre and post workout and i felt pretty decent considering the workout i got in the morning. I'm going to keep taking the Neovar before the end of my workout and probably throw oats in my shake or have some oatmeal when im having my shake.

Day 16 6/3

AM
2 Super Omega 3-6-9
1 Green Tea Extract

Breakfast- cereal, added oats

Lunch- ham and cheese on a roll, 2 hardboiled eggs, banana, Nature Valley bar

Snack- some more cereal (need to go food shopping), trail mix bar

Dinner- chicken marsala (2 chicken breasts) with spaghetti

Postworkout- 6 Neovar, 2 Nature Valley bars and a granola bar
shake- 2 scoops whey, beta alanine

Workout
Walking Sled Pulls (standing straight up)- 4x30 yards
Weighted Reactive Box Jumps- 8x3
Reverse BB lunges- 3x10+10
Ab Circuit

Legs were absolutely destroyed from the stadium run yesterday so the workout wasn't too good. Mostly high rep stuff and I'm hoping i got some of the soreness out. Didn't take the RPM preworkout because I was lifting so late and I didn't have the same focus. Tomorrow will probably be an off day or maybe some light cardio depending on how I'm feeling.

I took the Neovar before the end of my workout and got the carbs with the nature valley and granola bar.

A tip for ya bud...it really is more beneficial to take split doses of the NeoVar: Recomped! Me being a bigger guy (6'4" 275) I'll do 3 split doses of 4 caps (breakfast, pre-workout meal, and post-workout meal) sometimes because of the nutrient repartioning effects the banaba extract in NeoVar: Recomped has. However, most of the time I really prefer to just take 2 split doses of 6 (pre-workout meal and post-workout meal). Now at your size you don't need to be taking 12 caps a day, you should aim for 6-8. What I would do is on training days take 4 caps 15 mins prior to your pre-workout meal and then 15 mins prior to your post-workout meal, on off days do a 3 and 3 dosing protocol around the same time you normally would have your pre and post- workout meals if it were a training day. Taking the NeoVar: Recomped with a pre-workout meal greatly increases your workout performance so I highly recommend giving that a shot.


Anyway, looks like Big Ben has ya covered on the rep front so I won't intervene too much here. However, I'll be checking in from time to time so if you do have any questions I can help you with...don't be afraid to ask.

Looks like the log is going good though. Keep up the good work bud!

Cheers!

AN Rep on BB.com and AM.com

Big ben - you must see that first. (IMG:http://forums.bulknutrition.com/html/emoticons/wink.gif)

http://www.medicamol.com

Day 18 6/5

thanks for the advice smsbearsam, i split up the doses today pre and postworkout (and one in the AM)

the day off yesterday was huge and i got 8.5 hrs of sleep last night because i had a late start for work. felt amazing all day.

AM
1 Neovar
2 Super Omega 3-6-9
1 Green Tea Extract

Breakfast- cereal and oats

Lunch- ham and cheese on wheat, yogurt with granola, grapes, 2 Nature Valley bars

Preworkout- 3 Neovar, oatmeal
4 RPM

Postworkout- 3 Neovar (10 min before i finished the workout)
shake- 2.5 scoops whey, beta alanine, oats, strawberries, milk

Dinner- 1/2 lb+ cheeseburger, 2 slices grilled chicken pizza, shake with 1 scoop whey (used my brother's whey which is ON mint chocolate and it is a pretty gross flavor)

Workout
DB Swiss ball bench press- 4x12
Chins- 4x12
Rear Delt Flys (superset)- 4x12
Lateral Raises- 3x12
DB Shrugs- 3x10
EZ Bar Curls- 3x10

Workout went great today. I upped the RPM to 4 and that just puts me in a whole other zone. The soreness from the stadium run on Monday has finally started to wear off and I got some good sleep. The pumps today were ridiculous and still haven't gone away. I meant to check my weight today but I forgot so I'll try to update that tomorrow.

Sweet that your adding in Beta Alanine, seen some good research on its effects when paired with Creatine. The long lasting pumps sound like the product is making a nice little anabolic home in your muscles.

went on a little vaca for the weekend down in cape cod and didnt have time to post on friday. i took 3 Neovar pre and post workout with the usual carbs and shake.

Workout
Free Squats with bands- max sets 5 reps
Swiss Ball leg curls- 4x12
Walking Backwards Sled Pulls- 3x30 yards
Ab Circuit x2

I haven't done much free squatting recently and it was my first time trying it with bands but I felt surprisingly good.

I'm doing upper body later today and I'll give another update