Good Evening ladies and gents,
So long story short, due to the outstanding recreational faculties at USF, I'm going for a staggering 50 pounds of growth over the next two years. I'll be starting at 5 ft 11 @ 135 lbs. About two years ago, I was around 200 pounds, but got an autoimmune disease that took off about 65 pounds in 2 months. I've optimized my health through supplementation and correct diet, so that's behind me now. My college major has me take many courses pertaining to nutrition and the human body in general. Any tips or critiques would be greatly appreciated.
Target calories daily: 3000 to begin, increase as needed with growth, no difference between on and off days
Breakfast: Insulin spiking high GI carbs (20-30 g), low GI carbs (20 g), protein (30-40 g), fat differs
1-2 hours before workout: Low GI carbs (20-40), protein (30-40)
30 minutes before workout: High GI carbs (20-40)
Immediately after workout: Insulin spiking High GI carbs (.8 per kg), protein (.4 per kg)
1-2 hours after workout: Low GI carbs (20-40), protein (30-50)
Mid meal: Low GI carbs (20-40), protein (30-40), fat differs
Dinner: Low GI carbs (20-40), protein (30-40), fat differs
Upon waking: High potency natural multivitamin/mineral, 1000mg EFA, B vitamin, B-6 100mg, 1000mg Vit C, Astaxanthin, 500mg Niacinamide, 250mg Grapefruit Seed Extract (attempting to inhibit enzyme CYP3A4, I loves me some EC stack, cycle it often enough as a pre-workout supplement that there are no negative consequences to hunger).
Every 4 hours: 500mg Vit C, 1000mg EFA
Total Vit C daily: 3500mg (Cortisol Blocking)
Total EFA: 3000 off days, 4000mg on. (Awesome for everything!?)
Exercise cycles 6 days: Chest/Tricep Day, Back/Bicep Day, Off Day, Leg Day, Shoulder/Abs Day, Off Day
Planks every other day because I love my planks. They work D:
Planning on introducing protein cycling to me regimen. 6-8 weeks 1 gram per pound of protein, 4 weeks decreasing protein by half each week until around 35 grams per day, 6-8 weeks 1 gram per pound.... etc. If you'd like to know why I'm doing this, that question has already been asked and answered a little further down the page.
So... If you took the time to read all that, you're alright in my book. Steer me in the right direction if you can!