Phenorex Transformation Blog

By: Glenn Webber

Before Phenorex Transformation

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glenn2
   

16th December 2010

The last few days of the Phenorex course really seemed to fly past and I managed to keep on track with several cardio and weights sessions to keep me busy.

After the last day on Phenorex I weighed in at 78.7kg for a total loss of 1.8kg while using it.  Not a massive amount of weight lost, but more positive movement on getting down to the level of bodyfat I'm targeting, which is going to be a marathon rather than a sprint!
Here's my view on Phenorex.

Thermogenic Effect

Not something I found to be particularly obvious for the majority of the day, but certainly highly noticeable during both cardio and weights sessions. 4/5

Energy

The product provides plenty of subtle energy which is sustained over a period of several hours, without ever leaving me feeling jittery or buzzed.  Definitely a big positive for those early morning, pre-breakfast cardio sessions. 4/5

Appetite Suppression

Good appetite suppression throughout from Phenorex and during a busy day I found it to be all too easy to forget to eat.  Certainly an important attribute when working on a restricted eating plan. 5/5

Mood Enhancement

Again another area the Phenorex scored strongly in, which certainly helps with the early morning cardio on dark, wet winter mornings. 5/5
I'd like to take the opportunity to thank Gaspari Nutrition UK for providing me with the Phenorex for this log.  As a fan of several Gaspari products I look forward to seeing what they bring out next.

8th December 2010

Finally got around to weighing myself today and I am currently 78.8kg, which puts me 1.7kg down on my starting weight.  Hopefully maybe a bit more can be lost before the end of the course of Phenorex.

Usual doses of Phenorex again today and another clean day on the diet front, sticking to my plan of a few more carbs & a reduction in fats.

Still fighting off the sore throat which seems a bit worse today, hopefully it won't affect my training too much.

Training today is a shoulders & triceps weights session followed by some cardio work.

7th December 2010

Woke up with a bit of a sore throat today, so have been hitting the vitamin C in an attempt to prevent it turning into a cold/flu.
Stuck with the planned Phenorex dosage of 3 in the morning, 2 in the afternoon. Worked at home today, so the diet was good & clean.
 
In the evening I did an hour long session on the cross trainer at the next resistance level up compared with normal.  After the session I had a really good warmth/burn feeling going on which lastest for a good 20 mins or so, hopefully this translates to fat loss.  Will be keeping at this level now for forthcoming workouts until I'll ready to crank it up another notch again!

6th December 2010

Really busy day today and I had quite a bit of running around to do after work, which meant I didn't get to the gym until quite late for my back & biceps session, unfortunately leaving no time for cardio afterwards. Phenorex dosage was 3 in the morning, 2 in the afternoon; clean diet all day.

5th December 2010

Today's mission was to make up for the previous day's debacle, so I started out with 3 Phenorex on waking followed by 65 minutes ion the cross trainer and 10 minutes treadmill pre breakfast. The energy from Phenorex to get through these fasted sessions is definitely one of it's strengths. I'm training at a reasonable pace so I know I'm working but I never feel like I'm going to run out of gas before the session is complete.

Then had a clean day eating wise, another couple of Phenorex mid-afternoon before a chest session around 6pm. I have now added Gaspari PlasmaJet in as my pre workout as I find this gives me a great pump; will be using this regularly over the next week or so. Also still using the Anavite and AminoMax 8000 products.

4th December 2010

I didn't get to train Friday as it was my strength and conditioning coach's client Christmas bash, which resulted in a rather late and messy night which totally wrote off Saturday unfortunately. Apart from the alcohol involved the diet was pretty reasonable, but I didn't get to take all my Phenorex and missed a couple of meals on Saturday. Back on it tomorrow in a big way.

2nd December 2010

Much the same as Wednesday, but working from home today so was able to get my diet absolutely nailed. Trained in the evening with a high reps leg session, followed by 30 minutes on the cross trainer.

1st December 2010

Was working away today, so ended up having a rather late Shoulders and Biceps session, but it turned out to be a good one as it was pretty quiet in the gym so I could get through everything I wanted to do without waiting around.

Diet was clean today, with planning and preparation being key to maintaining this when I'm working away or have a long day at work ahead of me.

I have decided to adjust my diet somewhatby reducing the fats and increasing the carbs. The reason being that I'm now in about my 9th week of a cutting plan and my strength is really beginning to drop off, so with a few more carbs I'm able to regain a bit of that strength for my weights sessions and hopefully still be able to continue to drop some more bodyfat.

Protein: 240g
Carbs: 100g
Fat: 45g
Energy: approx 1750 kcal

30th November 2010

Fairly good food wise today, although I did have a few more carbs than planned with dinner, then hit the gym around 8:30pm for an hour on the cross-trainer.  I'm not really keen on training so late, but with work and the gym being so busy early evenings it seems like the best (least bad?) option...  Usual dose of Phenorex again today.  Just keeping on going now, getting it done.  I now have 10 days worth of Phenorex left to use.
Back on the weights again tomorrow!

29th November 2010

Back to work today, so had to be a bit more organised with my diet but still managed a decent day food wise. Today it was 3 Phenorex in the morning and 2 in the afternoon, as normal now.  Still feeling the appetite suppression and the thermogenic effects while training.
I trained in the evening around 8pm and did a Back & Triceps session with my training partner, which turned out to be quite a long session so I didn't have any time for cardio afterwards unfortunately, but it was a really good session and I felt I'd given it everything I could by the time I left!

28th November 2010

Decided a legs session was required today, so didn't do any cardio in the morning and had a few more carbs (around 100g) during the day before my weights session which I did mid-afternoon.  Felt much stronger than when I had done the session previously and managed to put a bit more weight on the box squats as well.
Still using the 3 Phenorex in the morning and 2 in the afternoon - today that meant I had the afternoon dose around 45 mins before my weights session, which worked really well as I didn't have any pre-workout but still felt like I was very focused and had plenty of energy to get through the session and had a good sweat on despite the gym being very cold indeed!

27th November 2010

Day off training today, need a break after the last few days flat out. Sticking with the Phenorex 3 in the morning, 2 afternoon dose again today, along with a clean diet. Back on it tomorrow with a legs training session planned.

26th November 2010

Again today started with a 1 hour cross trainer session in the morning then a chest session in the evening, which looked like this:

Flat Bench Dumbell Press
Incline Bench Barbell Press
Cable Flyes
Decline Bench Dumbell Press

Back to wrok next week so the 2 training sessions a day will be a bit harder  to do but will try to fit a few in, otherwise it'll need to be cardio after weights which will make for some long sessions.

25th November 2010

Started off with a 1 hour cross trainer session in the morning, then a shoulders and biceps session in the evening, which looked like this:

Behind the head seated Smith Machine Shoulder Press
Arnold Dumbell Press
1-Arm Lateral Cable Raises
Alternate Dumbell Curls
Cable Rope Curls

Stick with 3 Phenorex in the morning and 2 more in the afternoon. Diet good again all day. 

 

 

24th November 2010

Had a good sleep last night and was feeling more recovered today, so hit the gym in the morning for a 1 hour cardio session on the bike to mix it up a little anmd to give my knee a rest from the cross trainer. Didn't go too hard as I had a legs session planned for the afternoon. When the afternoon arrived I felt ready to tackle the weights in a session which looked like this:

Box Squats
Lunges
Stiff Legged Deadlifts
Kneeling Legs Curls

Really beginning to feel the effects of the low carb diet in terms of a lack of outright strength - my squat is down a long  way from the weight I was doing a few months ago, although I felt like I had a reasonable amount of energy to get through the session.

Again today I've gone with 3 Phenorex in the morning and 2 ore in the afternoon - definitely had a sweat on throughout both sessions today and the afteroon dose provided a good pick me up before hitting the weights. Appetite suppression and mood enhancement are definitely proving their worth as this cutting phase progresses.

Diet again has been pretty much spot on, though maybe a little light on protein during the evening.

23rd November 2010

I woke up feeling pretty battered today, aching all over and I didn't do any cardio in the morning because my knee was sore - probably just a cumulative effect of all the recent sessions.

In the evening I trained back and triceps and my training partner was around so we were able to push each other quite hard and I like training back anyway, so it eneded up turning into a bit of a heavy session and I felt pretty strong which was great (presumably because I hadn't done any cardio in the morning). The session looked like this:

Weighted Narrow Grip Chins
T-Bar Row
Rack Pulls
Weighted Tricep Dips
Angled Bar Cable Tricep Pushdown

Cardio was a short 30 minutes session split between cross trainer and bike as I was knackered after the weights.

Supplement wise I'm sticking with the 3 Phenorex in the morning and 2 more in the afternoon now as that seems to be okay for me. I'm also using Gaspari Anavite multivitamin (6 tablets per day, split into 2 doses) and AminoMax 8000 (20g per day, split into 2 doses) to help support my body and prevent too much muscle loss as the cut happens.

I've also put together an overview of my diet during the cut which is as per the picture below. Note: this does not include carbs from salad and green veg as I expect these to be fairly minimal. 

22nd November 2010

Today I switched to the maximum dose of Phenorex, which is 3 tablets in the morning and another 2 tablets in the afternoon.  I definitely noticed a bit more of a kick off the 3 tablet dose in the morning and had a really good pre-breakfast session on the cross trainer - I did an hour, but honestly felt like I could have gone on for another 30 mins at least.  That's in spite of my glutes aching a lot from yesterday's legs session!

I'm off work this week and have been doing a few DIY jobs around the house, but again have almost been having to remind myself that it's time to eat again.  I have been staying up a bit later than normal and am definitely noticing that I'm getting hungry late in the evening, which would be something around 8 hours after my last dose of Phenorex for the day.

In the evening I did the first chest session of the workout program which went pretty well, helped by the fact that my training partner was around to push me though it!  The session was a low reps, heavier weights one so I also did a bit of abdominal work at the end to try and tighten up my mid section (if I'm getting rid of the fat it would be nice to have some abs to actually show through at some stage!).

Diet was right where I wanted it to be all day as well.  I'll do a breakdown of what a typical day looks like soon.

21st November 2010

Early afternoon I hit the gym for a high reps legs weight session, followed by 35 mins on the cross trainer.  I had plenty of energy throughout the session and had a good sweat on again by the time I'd finished.  Weighed myself on a different set of scales which showed 77.5kg, but I don't think I believe that reading... will look to track down the original scales and see how things stand later in the week.

Starting a new training program tomorrow, still based on the 4 day split though.  Fortunately I am off work next week, so I will be kicking off tomorrow morning with a long session on the cross trainer in the morning then a chest session in the afternoon before the gym gets busy (at least that's the plan!).  Diet should be pretty easy to plan & control for the coming week too.
I will also be upping the Phenorex to 3 tablets in the morning and two in the afternoon starting tomorrow, which will be the maximum recommended dosage for this product.

In addition to the Phenorex I am also currently using Gaspari AminoMax 8000 and Gaspari Anavite.

20th November 2010

Started out the day with a 1 hour session on the cross trainer this morning, with 2 Phenorex and 10g AminoMax taken before the session.  Was sweating buckets by the time I'd finished up, but still feeling great and like I could probably have carried on for quite a while longer.

Diet has been somewhat sporadic today and I've not eaten as much as I should have.  I'm definitely not feeling as hungry now and can go for quite a while without really thinking about food, almost to the point of thinking: it's x o'clock, I should really eat now.

Seem to be feeling very positive about life in general at the moment and on looking closely at the product specs, mood enhancement is one of the properties of Phenorex, so I would say a big thumbs up in that department which is very useful to have if you are dieting to drop weight.

19th November 2010

Busy day today and didn't have time for morning cardio, so did a combined weights & cardio session in the evening - Shoulders & Triceps followed by 40 mins on the cross trainer.  Even doing the weights I could feel myself getting warm & sweating a little (even though the gym was rather cool!), by the time I was 10 mins into the cardio it was the same experience as previously and feeling quite warm.
Again Phenorex is giving me plenty of energy & to get through the day and a long combined weights & cardio session with the 2 tablets in the morning and another 2 in the afternoon.  I was feeling tired by the time I got home from the gym, but it was getting on for about 22:20 by that point, so probably to be expected.

18th November 2010

 Got back into the training groove and had a much better day today, it looked something like this:

6:00 - Phenorex, 10g AminoMax
6:30 - 45 mins pre breakfast cardio on cross trainer
7:45 - Breakfast
10:30 - Mid morning snack
12:30 - Lunch
14:00 - 2 Phenorex
18.00 - Dinner
19:30 - Pre Workout Drink
20:00 - Back & Biceps Session
22:00 - Protein Shake

That stacks up to 230g protein, 30g carbs, 70g fats which is right on track for me.

I'm not really a morning person, so have always struggled with the early starts for pre-breakfast cardio but within about 15 minutes of taking Phenorex I can definitely feel it kicking in, providing a wide-awake, alert feeling which also made me feel really up for the morning session! Had loads of energy throughout the morning and it was only around 13:30 when I really began to feel like I was flagging a bit. Within 20 minutes or so of taking the afternoon dose of Phenorex I was fully switched on and focused again. On the thermogenic side of things I don't notice it massively during the day normally, but I certainly notice the effect during my cardio sessions and also during weights only sessions, such as last night.

Feeling really positive about how it's going so far, hoping to have another good day tomorrow. 

17th November 2010

Started the day with a couple of Phenorex first thing along with my Anavite. As mentioned yesterday, I was working away which unfortunately meant I didn't have time to train today and as a double-whammy I forgot to take my afternoon dose of Phenorex with me too! Diet has been clean all day again.

Definitely noticed a warming effect from the Phenorex this morning, will be interesting to see how that feels tomorrow when I'll be kicking off the day with pre-breakfast cardio.

16th November 2010

Day 1 - It all starts here!

 

I started today with 1 Gaspari Spirodex tablet and 10g of Gaspari AminoMax, then hit the gym straight after for 50 mins of pre-breakfast cardio which seemed to fly by and was a great way to kick things off early, especially as I'm not really a morning person.
Mid-morning my Gaspari Phenorex got delivered!  It's nicely packaged in a blue & white bottle, the capsules are small, yellow and look easy to swallow.  I decided that I couldn't wait until tomorrow morning to start, so the first lot of tablets would be taken this afternoon.  I'm going to start out with 2 tablets in the morning and 2 mid-afternoon and see how that goes to begin with - this dosage will give me 30 days worth of tablets.

I took my first 2 Phenorex tablets around 4pm, followed by 1.5 scoops of Gaspari SuperPump at 7:15pm and hit the gym for an 8pm start on my chest session.  The weight session was a high reps one and I kept the rest between sets pretty short, I had plenty of energy throughout the session and had a great pump on by the time I'd finished my first exercise.  After the weights I had 10g of AminoMax then hit the cross trainer for 20 mins at a steady pace and it wasn't long before I was feeling pretty warm & sweating a fair bit, possibly due to the effect of the Phenorex.

Diet has been good all day, nice and clean, nothing 'unplanned' crept in either!

Will be using the Phenorex twice a day from tomorrow and stopping the Spirodex.  Unfortunately I'll be working away tomorrow, which means a long day, but hopefully I'll be able to fit a session in when I get back if it's not too late.
That's all for now, thanks for reading!"

15th November 2010

Hi. I'm Glenn Webber, one of the lucky three people chosen to run a transformation log with Phenorex, the new fat burner product from Gaspari Nutrition. Welcome to my log where I'll provide information on my training approach, diet and of course the Phenorex over the course of the next month. I have used a number of Gaspari Nutrition products before and have high expectations of the new Phenorex, I will do my best to provide a detailed and accurate account of my experience with it.

In terms of training history, I have been using the gym for several years, but only started training seriously with weights since January 2009. I train at Fitness First in Cheltenham and my current goal is to reduce my bodyfat to somewhere around the 12% mark. I am a project manager which is office based work, wometimes involving travel which can impact my training plans.

Start Body Stats:

Age: 32
Height: 5ft 7
Weight: 80.5kg
Waist: 36"
Bicep: 15.5"
Thigh: 25"
Chest: 42.5"

Training:

I am using Y3T weight training program with a 4 day split (chest, back & biceps, Shoulders & triceps, legs) but I am actually fitting in at least 5 weights sessions per week. In addition to the weights session I am also doing 5 or 6 cardio sessions per week either in the gym or out on my mountain bike.

Diet

At the moment I'm utilising a high protein / low carb approach with moderate levels of healthy fats. Overall I'm calorie deficit which should give me the fat loss results that I am looking for. A typical days food would be someting like this:

Breakfast: 50g oats, skimmed milk, 2 scoops of whey
Mid Morning - 30g Almonds
Lunch: 2 Chicken Breast with Salad
Mid Afternoon: 1.5 scoops of Whey with water
Dinner: 2 Chicken Breast or 250g Lean Beef Mince with Salad, Tea Spoon of Peanut Butter
Post Workout: 2 Scoops of whey, 5g Glutamine with water
Pre-Bed: 1.5 scoops of whey with skimmed milk

Supplements

I currently have the following Gaspari products in my supplement stack, SuperPump, AminoMax 8000, Anavite to which the Phenorex will be added. In addition to these I'm also using a Whey Protein and Glutamine.

Good Luck to Omar and Joss who will also be running their transformation logs at the same time as myself.

Now let's make it happen!