Is there a pdf or xl somehwere that

Hi Cowin,
You certainly didn't come across rude at all. Very impressive to be able to cut easily. Gaining for me is always easy LOL. If you don't mind, what formula do you use for cutting? Are you a hard core who doesn't care about taste? ( I say, I care about taste but that was years ago -but I could get gutsy now) I also, realize what works for one might not for another. Nutrigenomics maybe has the clues.

Hi Jen, thank you for your reply, time, and kindness. First night at the gym- I know that the staff logged on and other's questioned me the next day. Maybe because small college town area? GNC, Walmart, and Wegmens for protein -unless you take a trip into the city (30-4o min one way). Gym owner only stocks one brand of powder.

OK- off to the gym for me. Thank You all for your comments.
Sincerely,
Barbara

Originally Posted by lart

Hi Cowin,
You certainly didn't come across rude at all. Very impressive to be able to cut easily. Gaining for me is always easy LOL. If you don't mind, what formula do you use for cutting? Are you a hard core who doesn't care about taste? ( I say, I care about taste but that was years ago -but I could get gutsy now) I also, realize what works for one might not for another. Nutrigenomics maybe has the clues.

Hi Jen, thank you for your reply, time, and kindness. First night at the gym- I know that the staff logged on and other's questioned me the next day. Maybe because small college town area? GNC, Walmart, and Wegmens for protein -unless you take a trip into the city (30-4o min one way). Gym owner only stocks one brand of powder.

OK- off to the gym for me. Thank You all for your comments.
Sincerely,
Barbara

You are very welcome! I would be interested in knowing a bit more about your goals and what your training of choice is. It's always nice to have another female around!

I have played around with quite a few different formulas and it's always fun making a new one!

I'm not a body builder, but if I was I could achieve 225 easily. I'm an athlete who works out 2-3 times a day. Before PF the heaviest I could get was 203-205 with regular protein bars and food. I'm not saying it isn't possible to get heavier, because it obviously is.

There are some great "hardcore" formulas that I just can't stomach anymore because I became sick of the exact flavor. I used it twice a day, 50-75 grams if not more.

20% omega muscle
20% instant oatmuscle
10% creapure creatine
30% percent Vict. milk protein
20% bio fresh whey isolate

This could of used super bovine serum obviously.. I used it for breakfast, or between meals. It really seemed to trim belly fat and lend itself to lean gain. Everything here is a learning process, and you learn to customize what you like or don't like. I was experimenting with not using creatine for awhile, but now I'm back on. Here is something I created for lean gain, and for flavoring on my own. I might use fruit juice, or strawberry/chocolate beverage powder.

Custom Formula - All Purpose:
45% Heliogen Casein,
10% OmegaMuscle,
30% Instant OatMuscle,
15% Creapure Creatine,

When I use the same mix post workout, I am going to add a scoop of 520. All flavors that I use contain some simple sugars. (Current)

40% CFM Whey Isolate,
30% Tri-Fx (Whey Fraction),
30% Vaporfiltration Whole Egg,

This tastes amazing with juice or whatever, unflavored.

35% Victoria Milk Protein,
15% Vaporfiltration Whole Egg,
10% EFA Powder,
10% Rilose,
15% OmegaMuscle,
15% Instant OatMuscle,

This worked pretty well, but I didn't use it consistently.

All in all, you may never be done with experimenting. Growth factors, macro nutrients, amino acids, carbs, additives, all things that can be modified. Your body should give you feedback.

Originally Posted by jeno67

You are very welcome! I would be interested in knowing a bit more about your goals and what your training of choice is. It's always nice to have another female around!

I have played around with quite a few different formulas and it's always fun making a new one!

I am trying to cut right now. Last few weeks dropped 9lbs got 4 more to go and I will be at 17%BF Max. About 3 years ago 147, had me at 17%. Forgot if I was 128 or 134 for 9%BF. (would have to look it up) I lift a lot more now.

Love doing weights at least 3x's a week. Last 2 wks was 4xs:1 day giant sets upper and 1 day lower giant sets. 1 day off then body 4 life sets upper with two supersets at end. Did the same thing today with lower.

I do not know what my max one rep weight is now. On a good day, I can chest press 32lbs. dumbells. Leg press 270. 3 sets 8-10 reps.We tend to do anywhere between 4 to 6 total sets of different free weights/nautilus/smith/etc. Each set between 3-5 sets and vary the reps depending on routine. OH Gosh -I am not equip to speak BB language LOL

Is that the kinda stuff you wanted to know Jen? LOL I am not a body builder by any means but would like to know how---> to build my body the way I want it! Oh I am 5'9"

My sister is my work out buddy. She has problems with her tummy and whey. And wanted to know... how the sunflower protein tasted.. do any of you know? (Yes, I have read about the 1400-told her too). I just wrote Alex, to see if my order hadn't been sent to add the 14.95 sample pack to my order.

Cowin and Jen, I definitely will have to pick your brains for a bit on my next order. Or my sister's which will probably be b4 mine.

BTW I hate cardio!! I still do it though. When cutting gets tougher... dang cardio will be first thing in am too HITT 20mins.

Maybe you care to share about your routine Jenn? I might even learn to speak BB language some.

Cowin how are your grades with all the working out? Amazing diligence!

lol A in English Lit, A in Community Development, D or C in intro to Jazz. lol I'm horrible in that class. That 100 level class is a killer haha.

Many of us have probably made 50+ formulas. We will share the feedback good or bad. This should be fun for you. Why isolate is pretty user friendly, your sister should be ok with it. Any of the new stuff that Alex made is excellent. The Helio casein and vapo Egg.. wow.

Cowin you are so cute. I didn't actually expect you to write down your grades. So obviously, jazz is not a favorite subject : ). Your doing incredibly well with all those workouts.

I do want to respond more to your last two posts of great info, but will start a new thread later so it doesn't get buried here. I will cut and paste the info into my new post. Unless Jenn would like to start the new thread off with her reply.

BTW Hi Leaf didn't mean to ignore you at all. She missed seeing items because there is soooo many of them. I only found some because I searched on one term and got products that I hadn't seen before. Maybe due to brain overload LOL. Come on Purple Muscle..I am waiting for you. It's one of the products here that I just had to try and can't wait til it arrives.

As to my last workout routine listed above LOL. Funny- how I have to do my lower today LOL I didnt do them yesterday. I had just got done with that upper workout. Just b4 falling asleep last night- that post came into my head and it said...did you really write..what I think you wrote. And I did!

Have a great day everyone it's Friday!!

Originally Posted by lart

I am trying to cut right now. Last few weeks dropped 9lbs got 4 more to go and I will be at 17%BF Max. About 3 years ago 147, had me at 17%. Forgot if I was 128 or 134 for 9%BF. (would have to look it up) I lift a lot more now.

Love doing weights at least 3x's a week. Last 2 wks was 4xs:1 day giant sets upper and 1 day lower giant sets. 1 day off then body 4 life sets upper with two supersets at end. Did the same thing today with lower.

I do not know what my max one rep weight is now. On a good day, I can chest press 32lbs. dumbells. Leg press 270. 3 sets 8-10 reps.We tend to do anywhere between 4 to 6 total sets of different free weights/nautilus/smith/etc. Each set between 3-5 sets and vary the reps depending on routine. OH Gosh -I am not equip to speak BB language LOL

Is that the kinda stuff you wanted to know Jen? LOL I am not a body builder by any means but would like to know how---> to build my body the way I want it! Oh I am 5'9"

My sister is my work out buddy. She has problems with her tummy and whey. And wanted to know... how the sunflower protein tasted.. do any of you know? (Yes, I have read about the 1400-told her too). I just wrote Alex, to see if my order hadn't been sent to add the 14.95 sample pack to my order.

Cowin and Jen, I definitely will have to pick your brains for a bit on my next order. Or my sister's which will probably be b4 mine.

BTW I hate cardio!! I still do it though. When cutting gets tougher... dang cardio will be first thing in am too HITT 20mins.

Maybe you care to share about your routine Jenn? I might even learn to speak BB language some.

Cowin how are your grades with all the working out? Amazing diligence!

Barbara,

I am pretty much done with cutting phase, I would say I have lost around 11-12 lbs (haven't stepped on a scale in a while). My biggest challenge was getting my diet straight for what works for me...but have that down pat now. Right now I use CFM as an anytime protein, creatine pre & post workout, Heliogen Casein for night time, and a custom formula for PWO that is awesome!

I workout 5 days a week, four days being weight training for an hour (one body part except one day I do back/chest) and run three miles. The fifth day I box and run.

I am no body builder either but I am starting to see definition and that makes me happy.

Thanks for sharing and I look forward to more chats...and if you have any questions, please ask.