fakeazzrock
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Hi All,
A few months ago I tried AMS liquid 1-Andro/Epi-1-test stack they sell. I think it helped with some strength but I didn't see drastic changes in body composition (fat, strength, etc.) and probably could have seen similar gains with increased calories and hard training. I specifically wanted this because I was afraid of "proper" PCT and felt I could get away with OL SUP3R PCT only. Anyhow, no sides or anything else either so that's good. Also, have hypothryroid and take 125mg Levothyroxine as soon as I wake up every day. I had my physical after AMS cycle and no issues or major changes in bloodwork.
35yo
5'11
195lbs
13-15% BF (caliper test says 13% but I always feel you should add a percent or two based on inability to know test was perfect)
255lb 1MR Bench
405lb 1MR Deadlift
365lb 1MR Squat
165lb 1MR OH Press
6:00am - 2 Norcodrene, AR1MACARE PRO, fish oil, vitamin D, multi, & glucosamine w/chondritin
8:00am - 1 Spartan Hard tab
8:30am - Inner Armour Peak BCAA and workout
10:00ish - 2 scoops protein w/water (1 scoop is a serving)
12:00 - 2 fish oil tabs
2-3pn - 1 scoop Alphamine
5-6pm - 1 Spartan Hard tab & AR1MACARE PRO
6-7pm - 2 fish oil tabs & 2 glucosamine w/chondritin
My goal is/was almost everybody's... not gain fat, hopefully slim down and yet build strength and muscle. Ultimately, I don't care if I weigh 175lbs or 215lbs. I really just want to look better and be a bit stronger. Not a competitor, just a family man who enjoys lifting and looking/feeling good.
Training is 5 days a week, typically M-F. Style is in an athletic performance center, so it's hard to not use terms we'd use in the gym. But I'm currently doing what we call Silverback training. Kinda playing off The Rock & his play on a silverback gorilla. The concept... One max out lift with a separate lift after at about 75% max. I'd say it's most like a person's 5/3/1 style. I'll detail more later.
Diet: Fairly clean:
Eggs/Egg Whites with english muffin, oatmeal, cereal, etc. Or sometimes I'll switch and do Kodiak Cakes waffle/pancake and make with the egg & milk.
Chicken, turkey, etc. with veggies and rice, sweet potato or redskin potato lunch,
Chicken/Turkey or possibly a 4oz steak/bison w/protein shake snack
Some similar but higher calorie dinner
A protein shake post workout (morning), BCAAs during workout
Sometimes a protein bar, PBJ, or something like that during the day/evening
Weekend may have 1 desert with a meal or a couple of cookies with the kids as a snack/treat. But nothing crazy. If any alcohol, 1 drink on a Sat
I like the RMR approach to figuring Macros. This gives me maintenance at 1945 cals. To put on weight, I'd suggest I'm moderate activity which gives me 3015 cals. Using as best as possible 40p/35c/25f for macros. Let's face it, occasionally the carbs goes up, protein down. But realistically I'm pretty damn close to these numbers daily.
Do I need to increase calories more? Should I cut them down some? And without adding a **** ton of additional PH, any other suggestions are welcome!
A few months ago I tried AMS liquid 1-Andro/Epi-1-test stack they sell. I think it helped with some strength but I didn't see drastic changes in body composition (fat, strength, etc.) and probably could have seen similar gains with increased calories and hard training. I specifically wanted this because I was afraid of "proper" PCT and felt I could get away with OL SUP3R PCT only. Anyhow, no sides or anything else either so that's good. Also, have hypothryroid and take 125mg Levothyroxine as soon as I wake up every day. I had my physical after AMS cycle and no issues or major changes in bloodwork.
35yo
5'11
195lbs
13-15% BF (caliper test says 13% but I always feel you should add a percent or two based on inability to know test was perfect)
255lb 1MR Bench
405lb 1MR Deadlift
365lb 1MR Squat
165lb 1MR OH Press
6:00am - 2 Norcodrene, AR1MACARE PRO, fish oil, vitamin D, multi, & glucosamine w/chondritin
8:00am - 1 Spartan Hard tab
8:30am - Inner Armour Peak BCAA and workout
10:00ish - 2 scoops protein w/water (1 scoop is a serving)
12:00 - 2 fish oil tabs
2-3pn - 1 scoop Alphamine
5-6pm - 1 Spartan Hard tab & AR1MACARE PRO
6-7pm - 2 fish oil tabs & 2 glucosamine w/chondritin
My goal is/was almost everybody's... not gain fat, hopefully slim down and yet build strength and muscle. Ultimately, I don't care if I weigh 175lbs or 215lbs. I really just want to look better and be a bit stronger. Not a competitor, just a family man who enjoys lifting and looking/feeling good.
Training is 5 days a week, typically M-F. Style is in an athletic performance center, so it's hard to not use terms we'd use in the gym. But I'm currently doing what we call Silverback training. Kinda playing off The Rock & his play on a silverback gorilla. The concept... One max out lift with a separate lift after at about 75% max. I'd say it's most like a person's 5/3/1 style. I'll detail more later.
Diet: Fairly clean:
Eggs/Egg Whites with english muffin, oatmeal, cereal, etc. Or sometimes I'll switch and do Kodiak Cakes waffle/pancake and make with the egg & milk.
Chicken, turkey, etc. with veggies and rice, sweet potato or redskin potato lunch,
Chicken/Turkey or possibly a 4oz steak/bison w/protein shake snack
Some similar but higher calorie dinner
A protein shake post workout (morning), BCAAs during workout
Sometimes a protein bar, PBJ, or something like that during the day/evening
Weekend may have 1 desert with a meal or a couple of cookies with the kids as a snack/treat. But nothing crazy. If any alcohol, 1 drink on a Sat
I like the RMR approach to figuring Macros. This gives me maintenance at 1945 cals. To put on weight, I'd suggest I'm moderate activity which gives me 3015 cals. Using as best as possible 40p/35c/25f for macros. Let's face it, occasionally the carbs goes up, protein down. But realistically I'm pretty damn close to these numbers daily.
Do I need to increase calories more? Should I cut them down some? And without adding a **** ton of additional PH, any other suggestions are welcome!
