TheHardOne ++ = Large and in Charge
Get ready for a log full of beneficial info, day to day results, not to mention my awesome red text!
-Keep getting stronger
-Calorie surplus everyday
-Protein is around my bodyweight (sometimes more sometimes less)
-Carbs are around 350-500 on off days, 500-700 on training days
-I never count fats, don't ask why hehe. (healthy fat sources with 4 out of my 5 meals) (around 10-15g a day)
-Protein sources are everything from beef, eggs, fish, nuts.....you get the idea. Basics.
-Carb sources are white rice, white/red potatoes, fruit, sugars/ (during workout)
-Fat Sources are from your typical peanut butters, various nuts, avocado's, eggs, fish oils, etc....
-Honestly I can handle cheat meals(junk food) everyday if I wanted to without gaining fat, but im literally just sick of fast foods/junk food lol, so majority of the time everything will be relatively clean, if I do have a cheat meal of some sort, my favorites are Italian food, ice cream, and....hmmm I think thats all. McDonalds, BurgerKind, and Tacobell I have no passion for anymore haha.
-Magnesium (in various forms for Nervous System function, endocrine, adrenal support, digestive fuction)
-Herbal Tea's (green tea for example for a detox effect, but may stop because im somewhat concerned if it will hinder Prime/C20's effect, if someone could clear that up for me that would be awesome)
-BCAA/Creatine/NO/Amino mix (my typical intra/post workout recovery ****tail)
-Pre Workout mix is + at the moment
-Weight training every other day (I love training everyday, but for anyone that can relate to this, we all know the feeling of that dreaded 4th or 5th consecutive day of training when we look in the mirror and say....."Oh my god, how did I shrink?"...or....."Wtf I gained fat?"....lol), as a natural trainer I wish it was possible to train frequent and keep our bodies in an anabolic state. Sadly, our endocrine system, adrenal glands get fatigued and all hell breaks loose....catabolic body= poor digestion, poor appetite, poor sex drive, immune system tampered, lack of motivation to train, extremely flat muscles, fat storage......anyone wanna let me log Phil Heath's Mr.O Supplement ! lol!!! Obviously if I do want to train more frequently, using failure / eccentric training has to be used as a tool and not as a everyday thing....which is hard for me, I love training "balls to the walls", but I suppose you gota do what you gota do!
-HIIT cardio on non weight training days (atleast 2x a week, no more than 3) (I feel this cardio is ideal for body recomposition, here ill list the benefits of HIIT cardio)(below)
#Metabolism ramped up anywhere from 20-48 hours
#GH secretion enhanced
#Sleep enhanced (deeper, GH secretion much greater)
#Overall hormonal benefit (protein synthesis, insulin sensitivty enhancement is huge, as bodybuilders we want to make our bodies as "receptive" to nutrients as possible
-I eat white carbs because they do not cause any digestive issues with me, plus going through stressfull physical activity on a daily basis via weight training or high intensity cardio I do not have to worry about being "insulin resistant" or any fat gains from simply eating white carbs. I feel low GI carbs are great for your typical American that doesn't do any kind of stressful physical activity, plus adding in protein/fats to your higher GI carbs will drastically lower the GI anyways, as bodybuilders we want the nutrients ready to go within 1-2 hours after digestion, not 5-10 hours!!! Yikes!......Oh and if your eating foods that tamper with your digestion(bloating,discomfort) your just creating excess inflammation in your body which will result in a higher cortisol output than if you were to eat foods that don't tamper with your digestion.