Alphamine + Intermidiate + college football work outs
- 12-28-2012, 09:08 PM
Alphamine + Intermidiate + college football work outs
Due to personal reasons I don't want to share my college team I play for, BUT BELIEVE ME!! They are difficult.
First, we lift weights with 2 other partners. Our strength and conditioning coach focuses on particular parts of our body according to days
Tuesday: Hang cleans
Wednesday: No lift but HIIT type workout
Once we are done with our daily body group, we then do 6 total circuits immediately after; each with different workouts involving that particulate muscle group we did for the day.
We workout at 3 PM and then do an agility HIIT type work out after around 4 PM
I want to do a cutting phase and start taking while doing the Intermidiate Fasting diet with my workout to cut down some unwanted fat (290 Lbs 31% body fat) but maintain my
I have a few of questions regarding my daily routine...
1. What time should I take the Alphamine according to my daily schedule?
2. What time should my fasting diet time frame be to work around my workout schedule?
3. Can I eat a meal with BCAA or Protien in the morning or no meal til after workouts?
I am new to this form and I want to start off the offseason right and get my body in shape for next years season!! Any advice would be great!!
Thanks J Lew
- 12-28-2012, 09:49 PM
2. Many people break their fast post workout. But if you wake up early and get done with ur workout around 5 you could break your fast with a pre-workout meal. Many people do a 16/8 fast window. But its really up to you if you want a pre-workout meal or not.
3. If your fasting just take 10 grams BCAA with your alphamine in the morning. The alphamine will supress your appetite also. Many people fall into IF because of the appetite suppression from Alphamine. Keep taking 10 gram BCAA about every 2-3 hours until you break your fast.PEScience Representativehttp://www.pescience.com/insiderhttp://www.selectprotein.com
- 12-28-2012, 10:44 PM
First, what is a 16/8?
Secondly, since I have class from 9am to 12am Monday/Wednesday/Friday, and Tuesday/Thursday from 9:30am to 11am then 12:30am - 1:20am. What times should I eat my pre workout meal? I wake up at 8 every morning (Remember my weight lifting/running is from at 3pm to 5pm)
Lastly, I want to take the Alphamine before my workout so how soon should I use it prior to 3 so my work outs are %120 and boosted?
12-28-2012, 11:33 PM
12-28-2012, 11:56 PM
This is a schedule I have came up with cording to my work outs
8:30 wake up
9:00 1 scoop Alpha-mine/Multivitamin/BCAA
12:00 pre work out meal, with Omega 3
2:30 1 scoop Alpha-mine
5:30 Biggest meal of day
7:00 1 scoop Alpha-mine
8:00 last meal with protein shake
Tuesday/Thursday is similar but same idea
Does this sound right?
12-29-2012, 12:18 PM
12-29-2012, 12:33 PM
Just watchout taking it that late depending on when you sleep. If the stim hits you hard it may make falling asleep difficult. Otherwise looks solid.
If you do need to avoid that late dose you could to 1.5 servings in the morning and before workout IMO.
12-29-2012, 01:14 PM
12-29-2012, 01:28 PM
Ok thanks a lot guys! Im going to take 1.5 in the morning and another 1.5 45min to an hour before my workouts at 3.
I have one last question...
I was reading an IF article from Lean Gains, and it was saying that my pre workout meal (around 12) should be around 20-25% of my calorie intake for the day. That means that my 5:30 to 8 should be my biggest meal of the day.
How many calories should I be eating overall in a day? I'm 6'2 290 lbs with 31% body fat. Keep in mind I'm a college football player with classes in the mornings and lifting/running in the afternoon. I don't want to eat too less/too much!
Any diet advice would help a lot too!!
12-29-2012, 04:07 PM
12-30-2012, 01:04 AM
Once u find this out you can calculate however many calories you need to deduct to make a calorie deficit for the day.
Then you can figure out how many calories u need pre workout and for the rest of ur fast break meals to reach your TDEE.
Just know everyone is different and it takes time to figure out how your body will respond to certain things.
12-30-2012, 02:01 AM
Correct me if im wrong... don't want to be the devils advocate, but if your playing for a college football team (NCAA Affiliated), then I would believe that using stimulants (e.g. Caffeine) and beta-2-agonists (alphamine) would be a violation of the NCAA rules.
Just looking out for a collegiate football player. Wouldn't want anything bad happen, such as suspension or termination of your scholarship (if you have one).
12-30-2012, 02:07 AM
12-30-2012, 08:11 PM
All substances in Alphamine are not currently banned by the NCAA, caffeine dose would have to be crazy high which is not the case with Alphamine.
doing my own thang!
12-30-2012, 08:17 PM
12-30-2012, 08:19 PM
12-31-2012, 03:21 AM
Hey guys! This forum is awesome, and you guys make this journey 100% easier and knowledgeable!
This is my shopping card I purchased last night...
BCAA USP Labs Modern
Optimum Nutrition Pro Complex Protein
Optimum Nutrition Multivitamins
Nordic Naturals Omega 3
I figured out my TDEE is 5,636. Does that sound right for a 6'1" 290 College/Student Athelete? I used a another online calculator and it said 4,350. Which one sounds more accurate to you guys?
12-31-2012, 08:05 AM
I know many TDEE calculators are different online so its kind of a mess to figure out which one is right. Did you use one that allowed you to put in your workout lengths, cardio, how busy u are during the day and so on?
12-31-2012, 08:41 AM
There has not been a conclusive answer on the post I opened so I am not sure whether it does indeed or not, I'm giving a shot on my own without taking BCAAs to see how I react, just figured I would also toss it out there.
Androhard + Andromass Log
12-31-2012, 10:37 AM
12-31-2012, 01:18 PM
I haven't ordered the protein yet! The payment didn't go through lol.
Which protein do you prefer? Also which multivitamin?
Also to answer your question, the 5,363 is the calculator that I entered my sleep time, mid exercise, etc. etc. but that seems like a lot of calories I burn a day.
12-31-2012, 01:37 PM
Multi: orange triad, Dr. Feel good, adams.
For your Calculated TDEE that may be correct since ur a football player and pretty big and I take it very active. That is a lot of calories though. do you know what your calorie deficit will be yet? 500-750 calories?
12-31-2012, 01:54 PM
How do you compare The proteins to the Pro Complex?
Also how do you compare those vitamins to the Optimen Multivitamin?
This what I have under my iPhone notes
TDEE : 5,636
20% less for fat loss = Daily Cal: 4,508
Lift Days/Off Days
Lift - 5,000 (add 500)
No Lift - 2,254 (divide by 2) + Carbs 20g
Fat = 9 calories per grams
Protein = 4 calories per grams
Protein : 365 ? 1460
Fat : 30g (10g NN) ? 270
Carbs : ? 3,270 rest of calories
Sugar : Under 100 grams
Also any advice on the diet? A creditable IF article says to keep fat under 30g, protein is body weight x 1.25, and carbs is the rest of daily calories, also keep suger under 100 grams.
12-31-2012, 03:20 PM
For multis... just the quality of the minerals and vitamins is what makes a huge difference. With orange triad you get a multivitamin/joint support/digestion product in one.
All you need to know about ur diet is get your protein and fats in... whatever amount of calories are left put on however many you want on carbs then just fill the rest in on protein or fats. So say of ur split is 40/20/40 or whatever it is... just fill those percentages out.
Protein should be about 1-1.5 gram per pound. Fat should be around .5 gram per pound. A lot of people do about 1-2 grams of carbs per pound. But you can adjust it to however you want.
Obviously keep ur diet clean as possible.
12-31-2012, 05:21 PM
Im going to get the Ultimate Flurry shake and once my Opti Multi vitamins are gone i will switch to the Orange Triad.
I'm going to try the 40% Protien 40 Carbs and 20% fat.
Should I multiply 290 x .5 for fats? That's seems like a lot of fat a day
Lastly, basically the macro nutrients means I must get AT LEAST 40/40/20?
12-31-2012, 05:31 PM
12-31-2012, 06:02 PM
Androhard + Andromass Log
12-31-2012, 06:25 PM
1. Since I'm a college athlete with multiple classes a day I'm going to start off and try the 45p/25c/30f ratio
What do y'all think? I want to keep as much muscle for 10 weeks and cut off the fat
2. Lean gains talks about the first pre workout meal should be 20-25% of daily calorie intake.
With a 4,500 daily calorie intake, I am assuming I have to eat a lot of protein with a sufficient amount of carbs and fats
3. For a 6'1" 290 lbs 19 year old with 30%body fat I feel like I can lose fat a lot quicker than smaller guys
4. Lastly, is it ok to take fat grams from Omega 3 to complete my macro of 30% fat?
As much advice as possible would be great!!!
12-31-2012, 09:31 PM
12-31-2012, 10:51 PM
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