First, much love to AN and even more to those that voted for me to run a sponsored log of this. For the first time in many, many a moon I am lifting and eating with the sole purpose of LBM gains, but I am still trying to increase my numbers on all lifts.
188 lbs (~167.3 lbs LBM, 20.7 lbs BF)
~11% BF (via 7-point calipers)
195 lbs (~177.5 lbs LBM, 17.5 lbs BF)
My starting BF is high for me and I fully expect this to drop as I continue to tighten the diet and do my cardio.
Mon-Chest/Biceps, Cardio or MMA
Wed-Cardio or MMA
Main Lifts for Assessment:
ATW Blend-2 scoops 30 mins after /WMS drink
ON Casein-2 scoops pre-bed
-4 caps pre-WO
The One dosing-3 caps/day (1 with breakfast, 2 pre-WO)
Meal 1-4 eggs (2 whole, 2 whites), 6 oz turkey sausage, 10-12 oz red potatoes, fruit, 1 The One
Meal 2-Protein shake (whey/casein blend yielding 45g), 5g fish oil
Meal 3-6 oz chicken, 2 cups rice, 8 oz green beans, fruit, 2 The One
Meal 4- /BCAA...30 minutes...Whey shake
Meal 5-10 oz steak, 6 oz green beans/broccoli
Meal 6-Protein shake (2 scoops ON Casein), 5g fish oil
I am going to keep a keen eye on hypo feelings since almost every PH/PS has always made me crash late in the day if I don't eat enough carbs throughout the day. As it stands now, my macros are roughly 240g protein, 250g carbs, 50g fat. Note that this is a rough outline and will probably increase as the GLUT-4 receptors become more active as the cycle progresses. This eating is only for the weekdays; on the weekends, I like to spike the hell out of my kcal consumption with 3-4 "dirty" meals laced throughout the weekend, but it still falls within my 10% wiggle room.