spaceclown

Millennium Sport Kreaceps/Citruvol Strength & Endurance Log

First off, a big thanks goes out to Millennium for allowing me to continue to test their products. You guys and gals are great, thanks.

It's time to regain some strength and gain some endurance. I am just coming off a cut using Millennium Sport's Shred-XS (check my log) and am ready to start getting some strength. My cut I ran a little over 3000 cals and I will be increasing this by about 500 for this log. I am hoping to keep the fat down, gain strength, endurance and add a little muscle on the way. Please comment, critique and question because without feedback we don't learn.

Products Testing
Kreaceps
http://bodybuilding.com/store/ms/krea.html
Description below

Citruvol
http://bodybuilding.com/store/ms/cit.html
Description below

My History:
2004 - 253lbs. of fat
2005 - 178lbs. of bones
2006 - The year of muscle
Sex: Male
Age: 30
Height(HT): 6ft 4in
Weight(WT): 193.0 lbs
Bodyfat(BF): 8.2% (Tanita Body Comp Analyzer (TBF-300A)

Cold Measurements: - Myotape used.
Neck: 15 5/8
Bicep: 15
Forearm: 13
Chest: 39 1/8 - right above nipple
Belly: 34 - right above naval
Waist: 35 1/2 - belt line
Thigh: 24
Calve: 17

Diet & Training:
Diet: 40/40/20 (Protein, Carb, Fat) ~3500 cals
Diet may be modified depending on results.
Training: M/W/F Full Body T/TH Bootcamp

My Other Supplements:
cAMPHIBOLIC
Micellar Casein
Whey
Glucosamine - Generic
Flax Seed - Generic
Multi - Generic
Gatorade Powder
Caffeine - Scifit

__________________
Spaceclown
_________________________
Millennium Sport Technologies
www.millenniumsport.net

spaceclown

__________________
Spaceclown
_________________________
Millennium Sport Technologies
www.millenniumsport.net

spaceclown

__________________
Spaceclown
_________________________
Millennium Sport Technologies
www.millenniumsport.net

spaceclown

__________________
Spaceclown
_________________________
Millennium Sport Technologies
www.millenniumsport.net

spaceclown

Weight/BF: [] / []
Tommorow M/W/F is my scheduled weigh-ins

Workout:
Bootcamp - Good
Ran a little short today with the storms at home. Had to clean up trees and my fence before heading to the gym. I ran 30 minutes followed by 20 minutes ab work. Endurance seemed up but I think its early to say its from the stack.

Dosage:
3 Kreaceps before WO
3 Kreaceps between lunch and snack about 1:00
4 Citruvol before WO

Sleep:
7 hrs solid

Diet:
Goal 3500 cals @ 40/40/20

Water:
Goal 2 gals

Energy:
Good this morning

Mood:
Also good

Sides:
No sides, still early

Other:
Shred-XS - all right my little cheerleaders and other followers after this update I will be writing the summary and posting the side by side shots so be sure to jump over there and check them out.

Storms - Holy crap it was crazy last night. We had 80+ mph winds and a green sky. Yeah I am in tornado alley. So anyway my new privacy fence is shredded, plants and trees AFU and I think my bbq is toast. Good news is my house didn't budge. 105 years brick just doesn't move.

Well let the games begin. I hope many of you follow and ask lots of questions. I am trying to focus on getting some nice strength gains but really will be taking it slow on cal increase. I want to stay as lean as possible because I plan to do an insane shred later in the year.

__________________
Spaceclown
_________________________
Millennium Sport Technologies
www.millenniumsport.net

spaceclown

Weight/BF: [+0.6lbs] / [-0.2%]
WT-193.6
BF -8.0%
Alright I know it's only a day but I was curious how this was gonna pan out. Last night at a family event I had lasagna. I typically would resist but their was no other food available and I figured I needed the food. I did use moderation and increased water consumption. I planned early knowing this might happen and made sure my diet was uber clean earlier.

Workout:
Great - yet short
The bed was just freaking comfy this morning so I arrived late to the gym. So I decided to drop to 2 reps, 1 moderate, 1 heavy and decrease rest times. Also routine is completely changing Monday so see the "other" section below. Here is todays WO in typical flip-flop style
1. Leg Ext 2x10
1. Seated Calve Raises 3x10
2. Lat Pulldown 1x10, 1x8
2. BO BB Row 1x10, 1x8
3. Dips 2x10
3. Machine Press 1x10, 1x6
4. Tricep Pushdown 2x10
4. Hammer Curls 1x10, 1x8
Strength is already on the increase, thank god. Leg Ext & Machine Bench are right at my PR numbers so I was pleased. IMO it's early to say it's from the supps but I think the combination of cal increase and supps makes a huge difference. I do have to say after the hammer curls my biceps felt really full, i love that. After WO, shower etc. I put on a polo type shirt and my biceps stretched out the arms. That always makes me happy.

Dosage:
Citruvol - 4 caps 30 min before WO
Kreaceps - 3 caps 30 min before WO
Kreaceps - 3 caps between lunch & snack

Sleep:
7.5 hrs - solid and did not want to get out of bed today.

Diet:
Going out tonight and tommorow so I will be eating uber clean during the days. Yeah I said it I am going out! no kids woo hoo!

Goal ~3500 @ 40/40/20

Water:
2 gals - need a new jug I cracked my gallon jug I carry around. rrrr. You don't mess with a man's jugs.

Energy:
Great - I took 400mg caffeine 4 hrs ago and am still zinging

Mood:
Great also - boss left town, nobody in my office and I am in charge today.

Sides:
Nothing

Other:
Kreaceps Question - Being a NO product I understand no taking this with protein but what is the window. I useally have a carb/protein MRP before WO but have cut that since that is a no-no. Today I had some granola that has just 3g of protein but in the future will use oats. Since I wake up @ 5 and WO @ 6 dosing is sometimes tricky because I always have had protein in the morning before WO. Will just carbs pre-wo be OK?

Diet/weekend - Well granny has got the kids and this weekend is my wedding anniversary so we are going to try to act like youngsters again and hit the town. I plan on being clean and eating the cleanest foods possible at restraunts. Next week I will post exact diet, foods and macros, just so you get an idea on what I am doing.

Training - Met with my cousin yesterday to discuss my training. My cousin is a competing bodybuilder and I hightly respect his opinion. So after doing full body for a while I have really changed my overall physique but know it's time to put these baby muscles into some pain. I will start a 3-day split that is basically a push/pull routine. Even though he preferred I skip bootcamp, I won't give this up. So here is the future.
M - Chest, deltoids, triceps, abs
T - Bootcamp
W- Back, biceps, forearms, abs
TH - Bootcamp
F - Legs, abs
S - Off
SU - Off

Caveman Classic - Next Saturday I will be heading back to my old high school for the Caveman Classic. Should be good times. I will be going with my cousin and some of his hyuge friends so I will be feeling small but I couldnt say no. This will be my first time seeing a bb competition. I beleive Johnnie Jackson will be guest posing.

__________________
Spaceclown
_________________________
Millennium Sport Technologies
www.millenniumsport.net

spaceclown

Weight/BF: [] / []
Monday

Workout:
Off Day

Dosage:
Citruvol - 4 caps between breakfast and lunch
Kreaceps - 3 caps 3between breakfast and lunch
Kreaceps - 3 caps between lunch & snack

Sleep:
Excellent!
10 hrs - PR
I woke a couple times and had to tell myself it is ok and go back to sleep.

Diet:
No counting today but I am keeping clean as possible. Yesterday was good. We did hit Chevys but I had chicken tacos without the fatty chipolte. I did have a small amount of guacamole but thats good fats so no biggie.

Water:
Carrying my jug around and will shoot for 2 gals again.

Energy:
Dunno, still waking up

Mood:
Good

Sides:
Nothing

Other:
Another full day of no kids! Still not sure what we are going to do today but probably hit some clubs tonight and get my wife drunk and take advantage of her. For the new people in the log I don't drink so I don't have to wrry about those cals. While the wife hits the gym I will probably start cleaning up the yard from the storms a few days ago. It was pretty bad, the national guard showed up yesterday to help out. I was lucky and had power the whole time which is awesome because it's been over a 100 this week.

Citruvol = Endurance = Satisfied wife

__________________
Spaceclown
_________________________
Millennium Sport Technologies
www.millenniumsport.net

spaceclown

Weight/BF: [] / []
Tommorow

Workout:
Off day

Dosage:
Citruvol - 4 wakeup
Kreaceps - 3 wakeup
Kreaceps - 3 caps between lunch & snack

Sleep:
9 hrs +

Diet:
hmm decent again but not tracked, sleeping in has me AFU. Ready for tomorrow to get back on schedule

Water:
2 gals

Energy:
decent - crashing hard now and ready 4 bed

Mood:
decent

Sides:
None

Other:
Nothing much to note being early and an off day. I a crossing my fingers that tommorows weigh in is ok since this weekend was just whacky diet wise.

Tommorow the new routine begins!

__________________
Spaceclown
_________________________
Millennium Sport Technologies
www.millenniumsport.net

spaceclown

Weight/BF: [-0.4lbs] / [+1.3%]
WT - 192.6
BF - 9.3%
Yeah so this sucks I know. I beleive that lack of good hydration, crazy diet, and sleep AFU just threw my system in a funk. To top it off I feel like hell. I am sure by end of week I should be back on track.

Workout:
Good - Push Day
Pissed about weight I really punished myself good. In fact I can barely touch my hand to my head. Here is what I did.
Decline Bench 1x10, 1x7, 1x8
Machine Press 1x6, 2x8
DB Incline Bench 1x7, 2x10
Cable Crossover 3x8 - single side at a time
Machine Lat Raise 1x8, 1x7, 1x8
DB Mil Press 1x9, 1x7, 1x2 - failure
Tricep Pushdown 1x8, 1x9, 1x10 - dropped 10lbs after 1st set
DB Flys 1x10, 1x7, 1x8
Cable Crunch 3x15

Dosage:
Citruvol - 4 caps 30 min before WO
Kreaceps - 6 caps 30 min before WO

Strength:
Today was average but I am feeling somewhat ill, see other section.

Recovery:
Still early. My legs just now feel better from Fridays WO.

Endurance:
Average - pushed myself good today

Sleep:
6.5 hrs solid

Diet:
Time to get back on track. Will try to post some macros tonight. Tempted to keep em low this week just to make sure the fat stays off.

Water:
Really need it today. 2 gallons goal.

Energy:
Focus and energy are low. In fact I really want to take a nap.

Mood:
Average

Sides:
None - see other but I dont think stack related

Other:
Dumbass moment - Smacked my pelvis bone with the freaking DB after Mil Press. Talk about pain. I did this last week too.

Sickness - Feel kinda crappy today. Nothing bad just kinda lack of energy. When I went into the shower after WO my complete chest was red, almost rash like so kinda had me worried. I will check it later to see if it was just from the WO or what.

Well kinda bummed over BF and weight but just goes to show you 1 weekend of being off my sleep, diet, water schedule really throws a wrench in my progress and possbile gets me ill. Now you can see why I am so OCD about everything. I am sure everything will work out fine by Friday but am pissed. Physicall appearence you can't see any change in fact I think vascularity was up so no worries. I am more worried about the mirror than actual BF/Weight.

Have a great Monday all.

__________________
Spaceclown
_________________________
Millennium Sport Technologies
www.millenniumsport.net

spaceclown

todays macros --- damn low IMO
Cal = 2693.35
Pro - 304.10 g - 44.3%
Fat - 40.74 g - 13.3%
Carb - 290.29 g - 42.3%

__________________
Spaceclown
_________________________
Millennium Sport Technologies
www.millenniumsport.net

spaceclown

Weight/BF: [] / []
Tommorow

Workout:
Bootcamp - GREAT!
Today we kicked it up a notch and really busted our butts. Heart rate was up the whole time and really there wasn't any rest between things. Today we added sprints at the end and man it was some good stuff.

Dosage:
Citruvol - 4 caps 30 min before WO
Kreaceps - 3 caps 30 min before WO, 3 caps Post WO

Recovery:
Still early. I wasn't sure if I hit my chest very well yesterday. It hard for me to get a real good pec burn but this morning my shoulders and pecs are screaming! Push-ups where a struggle but I blasted through them and everything else thrown at me.

Endurance:
High, I mean real high. I ran my ass off, sprints, catepillars, stairs and kept on chucking. I typically hang in the back to middle of the pack but this clown was up front and running today!

Sleep:
6.5 hrs solid.

Diet:
Goal right under 3000 cals @ 40/40/20
Tonight menu item homeade chicken pizza, mmmm
Actually pretty good numbers, low fat pizza crust, 2% cheese, low fat BBQ sauce and lots of chickent tits. FYI KC Masterpiece now has lowfat BBQ sauce that tasted excellent!

Water:
Goal - 2 gals! 1 clown

Energy:
Good energy, started off dragging ass but when I started stretching in the gym my energy increased then came energizer bunny during BC. The amazing thing was I was stim-free this morning which is an oddity for me.

Mood:
Good

Sides:
After BC I had the red rashy chest thing again. I am thinking maybe heat rash because it leaves after I cool down.

Other:
Interesting research of the day - Cordyseps is also know a DongChongXiaCao, so with a name like DongChong... how can you go wrong also DongChong is also used in Chinese medicine to help men that have sexual dysfunction, coincedence? I don't think so. Can it get any better? Hell ya DongChongXiaCao can be translated to "winter worm summer grass". Now that's funny!

__________________
Spaceclown
_________________________
Millennium Sport Technologies
www.millenniumsport.net

spaceclown

Weight/BF: [+0.4 lbs] / [-0.2%]
WT - 193.4lbs
BF - 8.0%
I'm back, boo-ya. I knew that fat would be blasted off! Here is what 2 days of the Millennium Stack, Good Diet and Training did.
Day 5 -- WT-192.6 BF-9.3%
Day 7 -- WT-193.4 BF-8.0%
Did I mention I am eating 500 cals below maintenance!

Workout:
Great - Back, Bi's, Abs....
First day of this routine so I was doing some new exercises figuring out the proper weights so it was a bit slower than my normal pace.

Here is what I did
Lying T-Bar Row 3x10
Wide Grip Lat Pulldown 1x8, 1x7, 1x9
Reverse Grip Lat Pulldown 1x10, 1x8, 1x9
Seated Rows 3x10
EZ Curls 1x10, 1x9, 1x8
Hammer Curls 1x4, 2x9 *dropped weight after set 1
Concentration Curls 1x10, 2x8
Shrugs 3x10 - PR (I use a machine bench, kinda odd but works)
Cable Crunch - 3x15
Threw in misc forearm exercises using the DB's from the curls.
Ran out of time but really wanted some more ab work.

Dosage:
Citruvol - 4 caps 30 min before WO
Kreaceps - 3 caps 30 min before WO
Kreaceps - 3 caps post WO

Strength:
A little above average right now. I will be able to gauge this better in the following weeks since I have added some new exercises to my routine.

Recovery:
Good - my chest and shoulders where really hurting yesterday but today they don't hurt. I can still tell they need rest but the pain has subsided.

Endurance:
When I finished my WO I still had plenty of energy to keep going but had to tell myself to stop. I sometimes get crazy and really need to watch over training. So endurance is good.

Sleep:
6.5 hrs solid.

Diet:
Keeping it around 3000 @ 40/40/20 till Monday then bumping it up.

Water:
2 gals min. So far pretty cake for me. I venture to say I might get close to 3. You will never see me without a water bottle.

Energy:
Good even with 1 cup of coffee.

Mood:
Good - Just exstatic about todays weigh-in.

Sides:
Nothing

Other:
During WO I noticed some new veins poppin in my bi's today. I love that.

Looks like its time to re-order my staple supps. I am gonna try bulk BCAA's and see if they are nasty as people say. I will post my thoughts on this in probably a week.

__________________
Spaceclown
_________________________
Millennium Sport Technologies
www.millenniumsport.net

spaceclown

Weight/BF: [] / []
Tommorow

Workout:
BootCamp - Awesome
Lots of running today. I just kept going and going. On the run back to the gym I was in front with "marathon girl" and she was says what are doing up here? Hehehe I just seemed to hit a sweet spot and everything was flowing. I was actually saddened when we got to the gym I was ready for more. Today was probably 45 minutes of jogs that included some sprints. Since energy was high I stayed late and did 15 minutes of abs.

Dosage:
Citruvol - 4 caps 30 min before WO
Kreaceps - 6 caps 30 min before WO

Recovery:
Not sore anywhere, so leg day tomorrow should be gr8.

Endurance:
Excellent - I had an awesome amount today during running!

Sleep:
6.5 hrs solid

Diet:
TBD - see other

Water:
TBD - see other

Energy:
Good - I added some Red Acid this morning before the run.

Mood:
Good - could be better but know my mind is 100% on competition.

Sides:
Nothing

Other:
In light of a fellow competitor doing carb/sodium loading and probably dieuretics so I am gonna switch up my diet a bit. Currently I am on the standard 40/40/20 plan with 2 gals of water but that will be changing. I will post it up in a bit. I can say that water will be tapered down till Sunday. Carb loading/depleting is an option yet I am 4 days out so not sure yet. Dieuretics with Kreaceps does not jive IMO. I want to win badly but health comes first. Also I hate to skew this logs results by doing anything drastic. I am open for opinions and options.

__________________
Spaceclown
_________________________
Millennium Sport Technologies
www.millenniumsport.net

spaceclown

Weight/BF: [-1.2 lbs] / [0]
WT - 191.8 lbs
BF - 8.2%
Hmm dropped 1.6 lbs in a couple days, how did that happen. Oh yeah water consumption dropped. Most all of the 1.6 is water so I am happy in light of my clowny ass doing my after pics for my comp Sunday.

I am pretty happy as it looks like the lower belly fat is disolving. I also did a quick check on my naval measurement and I am down even more!

Workout:
Good - Leg day
Well I went carb free before WO and suprisingly still did very well. I also did a bunch of ab work.

Sled Hack Squat - 3x10
Seated Calve Rasies - 3x10 added 25 each rep and crap I could have done more
Leg Extensions - 3x10
Lying Leg Curls - 1x10, 1x9, 1x7
SLDL - 3x10 added 50 for set 2&3, will push this more next week

Cable Crunches - 1x10, 2x15, dropped 10 after first set.
Hanging Leg Raises - 1x10, 1x4, Stopped early cause the aerobics class was staring and the instructor