HBCD Log - Strength and Conditioning Regmen

[#8]

After the interesting reading regarding the HBCD launch from CP.com I decided to order some.

I badly needed an energy boost during my new strength and conditioning regimen in preparation for some brutal work coming up this spring and fall.

I will be supplementing with HBCD pre, intra, and post with a CP.com Mint Chocolate Chip Isolate for my post shake as well.

My pre / intra workout shake is as follows right now:

5g Arginine
15g BCAA
1g GPLC
5g Creatine Mono
5g Beta Alanine
60g HBCD

I usually sip about 1/3 of this to get some cals in before I run to the gym (which usually takes about 10 mins). I find this is a great warm up and gets all the blood flowing with some of the pre ingredients beginning to fire up as I walk in the door.

My post workout shake consists of

50g Whey Protein Isolate (Mint Chocolate Chip - delicious!)
30g HBCD

I will update with my progress and physical recovery as much as possible.

After only 2 servings of the HBCD so far I must say that I experience zero bloat or "full feeling" that I sometimes get from Malto.

Please mind my spelling error in the title. I had a long day.

[#8]

For a little more clarity into what my trg and diet looks like:

5x5 Routine: Squat, Bench, Deadlift
Accessory work to assist: Weighted dips, weighted chins, overhead press, curls

HIIT: Sled pushes with weighted vest, extended weighted vest marching, jogging

My diet outside of the supplementation is very clean. All my whole food meals consist of eggs, chicken or steak. I am not counting calories and some days I eat more than others as I am listening to my body and eating when I feel hungry.

Today is deadlift day.

[TT Eric]

IMO HBCD might not be the best carb PWO.

Eric

[#8]

Im sure there is some merit to what youre saying Eric, but I really like the way it doesnt make me feel bloated and gross after I drink it PWO. Vitargo is stupidly expensive and offers only marginal benefits IMO over the HBCD.

Had my first intra workout shake with it today and I really liked it. The taste leaves a bit to be desired but that is largely to do with all the other aminos in there as well.

Really feeling pumped and swollen during and after the workout. Recovery is great, especially with HIIT at the end.

I will become a machine.

[Praetorian]

If you are using adequate carbs in pre and intra drinks then post workout carbs are not necessary, a straight protein + creatine mix is fine.

P

[#8]

Interesting feedback. Thank you.

Should I swap out the post workout carbs and be consuming all 90g carbs per and intra then?

I am starting to feel a real difference in recovery between sets sipping on this cocktail btw. Dramatically less soreness in the days after training and strength all the way through my workouts. Water alone is no match for a carb drink. I wish I discovered this recipe years ago.

[Talo]

nice log, i know this is more for your supplements but how about some detail on your training ?

[Praetorian]

Yes I would consume all 90g carbs pre and intra workout.

P

[#8]

Switched over to 90g pre and intra and I like it better. Means I have to drink a bit more water during my workout but I am sweating so profusely thats ok with me :)

As for my trg:

5x5 Squat with assistance work ie. Hack squat for 4-5 working sets of 6-8 reps of explosive movements.

5x5 Bench with assistance work ie. Weighted dips for 4-5 working sets of 6-8 reps as explosive as possible. This one I do a bit more carefully as I find the weight makes it hard on the shoulders.

3x5 Deadlift with assitance work ie. Glute ham raise for again 4-5 working sets of 6-8 reps exploding up. This is really tough on the hams and is building some fantastic starting strength for sure.

All of my movements are done as quickly and powerfully as possible under control and proper form. My goal is increase strength as much as possible for the next couple months and then focus more on the conditioning side so that I can function for hours on end on very little if any sleep.

I also just added in a 300g salmon filet as my post workout meal after my shake. I used to eat a lot of fresh salmon and I dont know why I stopped. My skin always improves as does my sleep when I eat fatty fish consistently.

Training is still going very well and I still have energy all the way through my prowler pushes and pulls at the end of my workout. I feel no need for post workout carbs with my shake but I do generally have a huge helping of rice / potatoes with my last whole food meal of the day as well as fruit (bananas, apple, berries).

[TT Eric]

How much water do you use for your 90g ?

Eric

[Talo]

That's a good program is it Ripptoe's ? I did his a few years back best strength gains I ever got I think :)

[#8]

How much water do you use for your 90g ?

Eric

I fill up my shaker with all the ingredients then add water until its completely full. I shake it and drink about 1/3 of it and then run to the gym. When I get to the gym I fill it back up with water and mix it again and sip it during my workout till Im done.

The first sips are really thick but after its mixed again its good to go.

[#8]

That's a good program is it Ripptoe's ? I did his a few years back best strength gains I ever got I think :)

Its not directly from MR but follows a lot of the same principles.

I have to accommodate a few job specific pieces into my training like extended marches with very heavy weight and whatnot but the strength stuff is a basic 5x5 with accessory work thrown in.

I am maintaining my weight but continuing to get leaner and stronger while improving my conditioning near daily.

[TT Eric]

I was asking because in this article: http://www.elitefts.com/education/nutrition/advanced-theory-of-hydration-and-glycogen-replenishment/

They say if your HBCD isn't diluted in enough water, you will have an osmolality to high, he recommend a 100g HBCD per half gallon ratio.

Eric

[#8]

I was asking because in this article: http://www.elitefts.com/education/nutrition/advanced-theory-of-hydration-and-glycogen-replenishment/

They say if your HBCD isn't diluted in enough water, you will have an osmolality to high, he recommend a 100g HBCD per half gallon ratio.

Eric

I read that too. I dont notice any stomach issues. I have always thought that water intake is overstated. I drink when Im thirsty and I always seem to be fine.