Basically this starts tomorrow
started PCT on 9/20
Ill upload NEW pix tomorrow WITH my weight in the AM
Basically i see a recomp as BODY HARDENING. Im striving to maintain my physique as best as possible while adding SOME mass (after coming off a cut and keto diet) and keeping my body fat under control (cardio 5-6 days a week either morning on empty, or post workout for 40 minutes)
Weekly splits will vary so i can still do a refeed
Refeeds WILL be monitored and taylored specifically to 600g carb MAX per refeed.
GDAs will be taken EVERY meal, Bitter melon being the one in the morning with HCA
Training days will include carbs, non training days NO carbs but high protein and fat to make up for the caloric loss.
Only carbohydrate sources used for this as of now:
Oats, oat bran, no more then 20g carb coming from any fruit, Quinoa bread, quinoa flakes
Lunch (usually this follows a workout):
Starchy veggies only (and the occasional quinoa maybe ill mix them both in)!!! sweet potatoes, corn, carrots, peas, squash, eggplant, zucchini.
Green veggies only!!! asparagus, green beans, cucumber, salad
my days usually look like this Mon- Fri at school
Mon:9-5 gym time 12 30- 230 school starts again at 3 30
Tuesday: 9-11 gym time usually around 12 30- 2 30, no school after
Wed: same as monday
Thurs: same as Tuesday
Friday: wake up at 9 am Gym from 10 or 10 30 - 12 (usually an arm day)
now my split this week starts tomorrow, so just shift the days over.
PWO carbs will consist of Dark Matter (till i run out) pslin 30 min before i finish my workout
my GDA ****tail (keepin it secret for a little while longer) immediatly following that shake
Then lunch carbs with a lean meat and a protein shake (split 50/50)
i eat carbs pre workout (because i usually train after breakfast some days)
if my workout proceeds the second meal there will be NO carbs in that meal because i would have all ready had for breakfast
Optimal macros for now:
breakfast carbs will be around 40-50g TOTAL
post workout carbs are 48 (dark matter)
Post post work out 100 (due to extreme potency, hypoglycemic even with 130g carb from pancakes)
dinner is green veggies so i dont count them into total intake
there ya have it folks
let the games begin