Tall's Recomp Log

**Tall** · 04-08-2008, 11:11 PM

So I'm currently sat at a lean-ish 17st 7lbs, and have decided I could do with adding some new lean tissue and getting leaner. So I've decided to do a 'Body Recomp' experiment - getting bigger, stronger and leaner. Or thats the plan anyway we'll see in 2 to 3 months if it's worked.

The plan is a low-ish fat, med carb med protein diet. I'll adjust that as required throughout.

I have purchased / am in the process of purchasing a shed load of supplements so we'll see what affect they have, in any, in my quest. Ask away if any specific supps interest you.

Training - Going for a H.I.T. type approach for Upper Body, and a mix of things for Back/Legs - they seem to grow nicely no matter what I throw at them. Back/Legs will be trained every other week to allow upper body to catch up.

I'll try and post up a full daily diet too.

Pikey · 04-08-2008, 11:15 PM

Should be a good read. Good luck Bro!

**Tall** · 04-08-2008, 11:29 PM

Todays Diet (Macro's will include any supps)

Meal 1: 2x Toast + Butter, Glass Grapefuit Juice (6P, 40C, 15F)
7 Fish Oils, 1 B+C Vit, 1 Brewers Yeast, 1 Vanadyl, 1 Chromium, 1 Glucosamine, 1 Digestive Enzyme, 1 B12
- Lazy here I know - no protein.

Meal 2: Chicken Sandwich (30P, 40C, 10F)
7 Fish Oils, 1 Brewers Yeast, 1 Digestive Enzyme

Meal 3: 250g Lean Mince, 75g Rice, 100g Green Beans + Cabbage (60P, 60C, 27F)
7 Fish Oils, 1 B+C Vit, 1 Brewers Yeast, 1 Vanadyl, 1 Chromium, 1 Glucosamine, 1 Digestive Enzyme, 1 B12
- Test Blood Glucose here, 5.3mmol which indicates the Vanadyl and Chromium are working. Will take fasted blood glucose readings in the morning.

Cardio: 2.5miles

Meal 4: Chicken Sandwich (30P, 40C, 10F)
7 Fish Oils, 1 Brewers Yeast, 1 Digestive Enzyme

Meal 5: Dauphinoise Potatoes + Green Veg (25P, 40C, 17F)
7 Fish Oils, 1 B+C Vit, 1 Brewers Yeast, 1 Vanadyl, 1 Chromium, 1 Glucosamine, 1 Digestive Enzyme, 1 B12

Train

Decline Bench
Warm Up x 40kg
Build Up x 60kg
Working Set: 80kg x 6 - Shoulder Induced Form Failure on 7.
Back Down Set: 10 x 60kg - Real easy. Perhaps should have R.P'd on Working Set.

Incline Chest Press Machine
Build Up x 30kg
Build Up x 50kg
Working Set: 9 x 70kg - Form Failure.

Chest Flies on Rear Delt Machine
Build Up x 30kg
Build Up x 55kg
Working Set: 10 x 75kg

Tabatas On Concept 2 Rower

PWO: Carb Drink (30g C)

Meal 6: Protein Shake (35P, 40C, 15F)
7 Fish Oils, 1 B+C Vit, 1 Brewers Yeast, 1 Vanadyl, 1 Chromium, 1 Glucosamine, 1 Digestive Enzyme, 1 B12

**Tall** · 04-08-2008, 11:30 PM

Quote:

Originally Posted by Pikey

Should be a good read. Good luck Bro!

Cheers Mr P.

crazycal1 · 04-08-2008, 11:35 PM

you gonna bung some pics up mate?-been waiting for ages now....

**Tall** · 04-08-2008, 11:46 PM

Quote:

Originally Posted by crazycal1

you gonna bung some pics up mate?-been waiting for ages now....

I charge by the hour for that big boy... But I include the hotel room in my price ...

BigBoi · 05-08-2008, 01:23 AM

Looks like a good diet. Just wondering, What is the brewers yeast for?

**Tall** · 05-08-2008, 03:13 AM

Quote:

Originally Posted by BigBoi

Looks like a good diet. Just wondering, What is the brewers yeast for?

The high B vit and chromium content

BigBoi · 05-08-2008, 04:14 AM

Ok. Thanks for the explanation.

crazycal1 · 05-08-2008, 10:56 AM

neatly side stepped big boy

04-08-2008, 11:11 PM	#1 (permalink)
Tall Moderator Musclechat Icon Join Date: Mar 2007 Location: Bulgaria. Posts: 2,865 Rep Power:	Tall's Recomp Log So I'm currently sat at a lean-ish 17st 7lbs, and have decided I could do with adding some new lean tissue and getting leaner. So I've decided to do a 'Body Recomp' experiment - getting bigger, stronger and leaner. Or thats the plan anyway we'll see in 2 to 3 months if it's worked. The plan is a low-ish fat, med carb med protein diet. I'll adjust that as required throughout. I have purchased / am in the process of purchasing a shed load of supplements so we'll see what affect they have, in any, in my quest. Ask away if any specific supps interest you. Training - Going for a H.I.T. type approach for Upper Body, and a mix of things for Back/Legs - they seem to grow nicely no matter what I throw at them. Back/Legs will be trained every other week to allow upper body to catch up. I'll try and post up a full daily diet too.

04-08-2008, 11:15 PM	#2 (permalink)
Pikey Legend Join Date: Apr 2004 Location: Near Chesterfield Posts: 831 Rep Power:	Re: Tall's Recomp Log Should be a good read. Good luck Bro! ______________________ Better a Lion for a single day than a Mouse for a thousand years. "http://www.extremenutrition.co.uk"

04-08-2008, 11:29 PM	#3 (permalink)
Tall Moderator Musclechat Icon Join Date: Mar 2007 Location: Bulgaria. Posts: 2,865 Rep Power:	Re: Tall's Recomp Log Todays Diet (Macro's will include any supps) Meal 1: 2x Toast + Butter, Glass Grapefuit Juice (6P, 40C, 15F) 7 Fish Oils, 1 B+C Vit, 1 Brewers Yeast, 1 Vanadyl, 1 Chromium, 1 Glucosamine, 1 Digestive Enzyme, 1 B12 - Lazy here I know - no protein. Meal 2: Chicken Sandwich (30P, 40C, 10F) 7 Fish Oils, 1 Brewers Yeast, 1 Digestive Enzyme Meal 3: 250g Lean Mince, 75g Rice, 100g Green Beans + Cabbage (60P, 60C, 27F) 7 Fish Oils, 1 B+C Vit, 1 Brewers Yeast, 1 Vanadyl, 1 Chromium, 1 Glucosamine, 1 Digestive Enzyme, 1 B12 - Test Blood Glucose here, 5.3mmol which indicates the Vanadyl and Chromium are working. Will take fasted blood glucose readings in the morning. Cardio: 2.5miles Meal 4: Chicken Sandwich (30P, 40C, 10F) 7 Fish Oils, 1 Brewers Yeast, 1 Digestive Enzyme Meal 5: Dauphinoise Potatoes + Green Veg (25P, 40C, 17F) 7 Fish Oils, 1 B+C Vit, 1 Brewers Yeast, 1 Vanadyl, 1 Chromium, 1 Glucosamine, 1 Digestive Enzyme, 1 B12 Train Decline Bench Warm Up x 40kg Build Up x 60kg Working Set: 80kg x 6 - Shoulder Induced Form Failure on 7. Back Down Set: 10 x 60kg - Real easy. Perhaps should have R.P'd on Working Set. Incline Chest Press Machine Build Up x 30kg Build Up x 50kg Working Set: 9 x 70kg - Form Failure. Chest Flies on Rear Delt Machine Build Up x 30kg Build Up x 55kg Working Set: 10 x 75kg Tabatas On Concept 2 Rower PWO: Carb Drink (30g C) Meal 6: Protein Shake (35P, 40C, 15F) 7 Fish Oils, 1 B+C Vit, 1 Brewers Yeast, 1 Vanadyl, 1 Chromium, 1 Glucosamine, 1 Digestive Enzyme, 1 B12

04-08-2008, 11:35 PM	#5 (permalink)
crazycal1 Illuminati Join Date: Aug 2005 Location: Nowhere Posts: 2,988 Rep Power:	Re: Tall's Recomp Log you gonna bung some pics up mate?-been waiting for ages now.... ______________________ einsteins mind was the key to all things...to understand more than to know. www.englishmuscle.co.uk www.extremenutrition.co.uk

05-08-2008, 01:23 AM	#7 (permalink)
BigBoi Going Big! Join Date: Jul 2008 Posts: 315 Rep Power:	Re: Tall's Recomp Log Looks like a good diet. Just wondering, What is the brewers yeast for? ______________________ Go Big or Go Home! Reps appreciated!

05-08-2008, 04:14 AM	#9 (permalink)
BigBoi Going Big! Join Date: Jul 2008 Posts: 315 Rep Power:	Re: Tall's Recomp Log Ok. Thanks for the explanation. ______________________ Go Big or Go Home! Reps appreciated!

05-08-2008, 10:56 AM	#10 (permalink)
crazycal1 Illuminati Join Date: Aug 2005 Location: Nowhere Posts: 2,988 Rep Power:	Re: Tall's Recomp Log neatly side stepped big boy ______________________ einsteins mind was the key to all things...to understand more than to know. www.englishmuscle.co.uk www.extremenutrition.co.uk

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