Homemade preworkout vs premade one

[mcc23]

FWIW I found a link on Lyle's forum about a member who's exhibiting similar symptoms as me. Low sex drive, low t, brain fog.. People seem to be pointing to total cals/carbs as well..

h t t p : / / forums.lylemcdonald.com/showthread.php?t=14215

 

[neddo]

I'm not the biggest fan of McDonald, personally, but again - to each their own.

Nutrient timing is largely irrelevant; whether you follow IF protocol (daily calories within 8 hour window) and several big meals OR the snacking diet where you have 6+ meals a day -- it will not matter, with regards to body composition.

I don't alter my caloric intake nor macronutrient breakdown from day to day. Your calories are slightly high for your height/weight, though. I'd start around 3.2k and increase from there as necessary.

 

[mcc23]

I'm not the biggest fan of McDonald, personally, but again - to each their own.

Nutrient timing is largely irrelevant; whether you follow IF protocol (daily calories within 8 hour window) and several big meals OR the snacking diet where you have 6+ meals a day -- it will not matter, with regards to body composition.

I don't alter my caloric intake nor macronutrient breakdown from day to day. Your calories are slightly high for your height/weight, though. I'd start around 3.2k and increase from there as necessary.

Okay, thanks for the feedback.. I figured I could get away with 3400-3600 only b/c I've been deficiting ~200 cals on off days. I calc my maintenance to be in the area of 2900 so a 3200/day would be +2100 cals/week surplus. I don't wanna get into how +/- 3500 calories necessarily equates to 1lb of fatloss/muscle gain b/c I'm sure we all know thats not accurate..

And btw, why would you lower carbs a little bit on off days? Just wondering.. I'm planning on doing 150g carbs on off days, and 250-350g carb on lifting days..Do you think it'd be best to avoid consuming more carbs on heavier/large muscle group days and just stay consistent? I can tell you that after a heavy leg day, I'll eat my pwo carb meal, and 30-45 mins later I'm hungry again lol.

 

[neddo]

You utilize more musculature when doing heavy leg work, as your legs, core, and lower back will take a beating. Just listen to your body. I don't see you basal maintenance being quite that high, but you are also at a very low body fat percentage so it's possible. Everybody is different, so again: listen to your body and alter it as needed through the next month/two.

You can drop carbs on off days if you want. Calories in per week / calories out per week is the method I look at, so today I'm consuming 600 kcal more than my usual intake today (3.2k) due to ending 600 kcals short yesterday.

 

[mcc23]

You utilize more musculature when doing heavy leg work, as your legs, core, and lower back will take a beating. Just listen to your body. I don't see you basal maintenance being quite that high, but you are also at a very low body fat percentage so it's possible. Everybody is different, so again: listen to your body and alter it as needed through the next month/two.

You can drop carbs on off days if you want. Calories in per week / calories out per week is the method I look at, so today I'm consuming 600 kcal more than my usual intake today (3.2k) due to ending 600 kcals short yesterday.

I remember I used the Katch-McArdle formula for calculating maintenance cals.. I think for activity factor I used either 1.6 or 1.65. Either way I lift 4-5x/week and do a lot of walking to/from campus. Most calculators tell me between 2800-2900 cals maintenance for lifting days, and activity factor of 1.2 for off days.. 3200 cals/day is somewhere between 300-500 cal surplus on my lifting days, however 3200 cals on off days is much more, in the ballpark of 1000 surplus.

Would a small weekly surplus be comparable to carb cycling in terms of muscle gains/fat loss. I think the whole low carb days is what was the culprit for my "fatigue." I figure as long as I don't drop off day carbs below 100, I should be able to avoid all those symptoms I spoke of 2 pages ago lol

 

[B5150]

Well, 7% IMO isn't drastically low. I figure its a level that you can hover around year round.. 4% on the other hand is a bit low. Anyway, I honestly don't understand how adding fat would help. And yes, it isn't exactly what I wanted to hear.. But I'm lean bulking atm and can expect to put on a little, but it'll still come off come cut time around January

edit: I know Leptin levels are positively coorelated to bf% but don't see how it would produce the symptoms I've listed

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Risks of Low Fat Percentage

Men who reduce fat below an essential 3 to 5 percent face immune, reproductive and metabolic system dysfunction. The body utilizes fat as its main energy source during rest and low-intensity activities. Therefore, men with low body fat have low energy and may require excess sleep. A man with minimal body fat will often feel cold because body fat contributes to temperature regulation. Loss of body hair is an additional sign that essential body fat has been compromised.

Read more: Invalid Link Removed

 

[mcc23]

nice find..But like I said I'm around 7%, and have been around that level for as long as I can remember....The hair part is interesting however as I've noticed pieces coming out in the shower :/ Biotin ftw.

 

[mcc23]

What kind of end of week surplus would be ideal for muscle gains/minimization of fat accumulation? 500 surplus for 4 of 7 days, and maintenance for the other 3? Not minimizing carbs this time on the off days. Or a more subtle surplus each day, regardless of lifting or not?

 

[B5150]

nice find..But like I said I'm around 7%, and have been around that level for as long as I can remember....The hair part is interesting however as I've noticed pieces coming out in the shower :/ Biotin ftw.

Each of us has a body fat set point at which our body finds homeostatic and functions more optimally in regard to physiological function. This may be different for everyone. The further or longer we rest below that set point we risk sides.

Remember that that 3-5% number is for essential body fat, which is organ health and function. Statistically, you are just above essential body fat, but how much is essential for you may be more than it is for someone else.

 

[kingjameskjf]

GPLC is and of itself is rather expensive as well. You can make your own that will be cheaper of course.ALCAR 2g, Agmatine 1g, Citrulline Malate 7g, Beta Alanine/Creatine 3g/3g (not pertinent to being dosed peri-workout; simply for convenience), GMS 6g; etc.

That looks pretty good. I like doing this:1g Agmatine9g Cit Malate3g Creatine2g Beta Alanine200mg caffeineThen for flavoring I would either dump in something I enjoy like a crystal light pack or mio. I like doing my own cause I can adjust according to my own needs and what I plan to do that day. However, I find that I become lazy and just end up getting the premade ones, often cause they work well (not as well but well enough). Now I usually do a combo. I'll doing something like Focus XT for my flavoring, nootropics, and caffeine, then I'll add in my cit malate, beta alanine, and agmatine.

This.If you make your own, you can mess around with doses too. Only reason I sometimes buy pre made ones is the convenience.

Me too, lazier but so much faster!

I really dont believe that tbh. These things don't just happen.

Then you need to look into it to gain an understanding of why adrenal fatigue is often a myth and not likely what you're experiencing.

 

[mcc23]

That looks pretty good. I like doing this:1g Agmatine9g Cit Malate3g Creatine2g Beta Alanine200mg caffeineThen for flavoring I would either dump in something I enjoy like a crystal light pack or mio. I like doing my own cause I can adjust according to my own needs and what I plan to do that day. However, I find that I become lazy and just end up getting the premade ones, often cause they work well (not as well but well enough). Now I usually do a combo. I'll doing something like Focus XT for my flavoring, nootropics, and caffeine, then I'll add in my cit malate, beta alanine, and agmatine. Me too, lazier but so much faster! Then you need to look into it to gain an understanding of why adrenal fatigue is often a myth and not likely what you're experiencing.

I'm goin to the doctor today to talk to them about it but I'm slowly becoming more convinced that it's my food intake being insufficient.. I've been carb cycling and my off days I've been consume -200 below maintenance and +400 above on lifting days.. I think the problem is w/ the off days..I'm consuming <50g carbs and the rest being divided up between protein and fats.. Lifting days I shoot for 250-300 carbs so I don't think that's the cause..I'm going to try upping my off day cals and carbs to maintenance and 100-150 carbs and see where that gets me.. Bottom line, if its not stim adrenal fatigue, than I feel its inadequate nutrition.. The quality of my food is not an issue as its all unprocessed grain, lean protein and mono unsaturated fats..We'll see .

 

[3utcher]

1g agmatine
6-9g citmal (or 4g citrulline)
2-4g LCLT
10-20g BCAA

 

[Blergs]

Hey guys I've been takin hemavol as my pwo of choice. I do love it but 40 bucks after shipping every month, in combination with my other supps, is getting expensive. I was wondering if a homemade pwo with agmatine as base pump ingredient would be just as good? Obviously I don't want 5,6,7 ingredients in it. No caffeine. I figured agmatine, Citrulline, GPLC. Or would just taking agmatine pwo be a good idea?

I like home made

1g ALCAR
1g citrulline
2-4g taurine
3-5g creatine
bcaas
a multiV 1hr before
DONE!

 

[JudoJosh]

There is no reason to use cortisone. One cannot induce adrenal fatigue by using basic stims like caffeine, even at megadoses.

One can not induce adrenal fatigue because the condition "adrenal fatigue" does not exist

 

[muad33b]

From another similar thread:

I do a homebrew that I love that consists of:

1) 3 cap fulls of E-pharm Clearshot (so 3/4 of a full serving - unlike Truth, I'm sensitive to stims, I work out at night and this gives me a great clean focus without feeling all cracked out to the point where I need to booze it up when I get to home to sleep) which includes caffeine, DMMA and citrulline malate (I also have some bulk citrulline malate that I use if I need to take a break from stims)
2) Controlled Labs Green Mag
3) 1.6g bulk Beta Alanine
4) 5g bulk AAKG (will be switching to bulk Agmatine when my supply runs out)
5) 5g bulk Leucine

And then after mixing all that up, I drop in some:

6) Prototype Nutrition Effervescent Creatinol-O-Phosphate (COP) - (I can always tell if I forget to put this in, as it affects my endurance/fatigue, work capacity, and ability to reduce rest periods big time)

And watch it fizz up like a science experiment... :cheers:

 

[muad33b]

One can not induce adrenal fatigue because the condition "adrenal fatigue" does not exist

Agreed. If one does the research, it's clearly not a scientific term, but rather a marketing term.