ratio is protein grams:carb grams:fat grams and approximate
breakfast - 1200 cals 2:3:1
intra-workout - 100 cals
post workout/mid-day shake - 600 cals 2:1
lunch - 1000 cals 1:2:2
dinner - 800 cals 1:2:2
after-dinner shake - 600 cals 2:1:1
snacks throughout the day (bars, yogurt, vegies, fruit)- 2000 cals 2:2:1
So my total is 6300 cals/day; however, i'd say my true range is 5500 to 6500.
Average is about 6000 cals/day.
I'm glad you guys actually pushed me to do this...its quite tedious, but now imma keep a closer watch on it. :thanks:
I'm likeing the results of this cycle thus far. I've gained some dry mass, some strength, and my sleep cycle is regulated almost down to the minute. Overall, I feel comfortable with this cycle, because i'm seeing steady results, but nothing flashy. I got some nasty back and shoulder pumps, but with the addition of some systematic enzymes and b vitamins, im good to go.
A couple additions that I think could help me is some waximaize for added, easy carbs and some cassein before bed.
I can see that you have some knowledge of the things that you need to do to get big. Casein before bed, high-carb breakfast, etc.... you obviously know how to research- but, steroids should not be added until one reaches a plateu in ones training. At your age and weight, there is many a pound to be gained just by lifting and dieting correctly. Here's what I would do in your shoes:
1. Eat like a horse for REAL, 250 grams of protein a day MIN. complex carbs, potatoes, oatmeal, brown rice, no white bread or fast food, it only fills you up with junk when you could be full of goodness(no homo).
2. Lift heavy. Monday Heavy bench, low reps. pull-ups, weighted if possible.
Tuesday off, rest, sleep a ton! like 8-10 hours a day!
Wednesday Squats, good form, ask around the gym, make SURE you do them right, don't f-up your back. As many squats as possible!
Thursday rest, REST!!! Don't have an arm day, don't do serpentine curls and arnold presses for definition, you're not there yet, Eat and rest!
Friday, Dead lift! ask around, use proper form, don't f-up you're back. Do it till you puke! (not really, puking really messes up your stomach's balance of acid, and all that food is soo precious, f-it PUKE!).weekends-party, you're not a gym rat yet.
3. Don't do steroids! (yet) OR I'LL COME FIND YOU AND BLISTER YOUR ASS!
(no homo)
:spank: