PHERA-PLEX, FINIGENX, SUPERDROL and 1-TEST
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diplomats
Active member
DAY 48: Update, well folk this has been a good cycle. I dropped the Phera-plex lastweek and i have been doing MDHT 45-60mg daily. I have also dropped back down to 192, but trust me, it a lean, vsacular, hard 192.
Before -------------------------------------------After
biceps 17 inches -------------------------------18.50 Inches
shoulders 50 inches -----------------------------53 Inches (YES I LOVE IT)
thigh 23 inches ---------------------------------26 Inches
chest 45 inches-------------------------------- 47.25 Inches
waist 33 inches---------------------------------- 32 Inches
calves 16 inches------------------------------- 16.50 Inches
weight: 174---------------------------------------- 192 lbs
I made mad gains on my shoulders because i was training them twice a week, with superset, drop sets, and sometimes pre-exhaustion. My goal is to get to 55inches b4 DECEMBER.
Before -------------------------------------------After
biceps 17 inches -------------------------------18.50 Inches
shoulders 50 inches -----------------------------53 Inches (YES I LOVE IT)
thigh 23 inches ---------------------------------26 Inches
chest 45 inches-------------------------------- 47.25 Inches
waist 33 inches---------------------------------- 32 Inches
calves 16 inches------------------------------- 16.50 Inches
weight: 174---------------------------------------- 192 lbs
I made mad gains on my shoulders because i was training them twice a week, with superset, drop sets, and sometimes pre-exhaustion. My goal is to get to 55inches b4 DECEMBER.
diplomats
Active member
PHERA-PLEX is the best Methyl steriod that i have used till this day. It is VERY, VERY clean, i mean i did not experience any sides at all. I never got to add in the 1-test, or the superdrol. I just wanted to see the real strength of phera-plex. Although i did run Finigenx for the first 4 weeks, that was the time when i made the most gains in strength. Mdht i am still running and will be running it for 2 more weeks. I am experiencing some more strength gains with the MDHT.
My muscles right now are so hard, i wish they were like this all year round.
My muscles right now are so hard, i wish they were like this all year round.
diplomats
Active member
BARBELL CURLS 135lbs 8 160lbs 6
CHIN-UPS bodyweight + 45 6 bodyweight +45+35 6
BENT-OVER ROWS 225lbs 12 315lbs 5
DEADLIFTS (partial) 495lbs 6 525lbs 8
SQUATS 225lbs 15 375lbs 10
LEGPRESS 720lbs 12 850lbs 10
DUMBELL ROWS 120lbs 8 140lbs 16
INCLINE DUMBELL PRESS 105lbs 5-6 120lbs 8
DECLINE PRESS (hammerstrength) 315lbs 8 405lbs 6
*Red indicates the after stats
CHIN-UPS bodyweight + 45 6 bodyweight +45+35 6
BENT-OVER ROWS 225lbs 12 315lbs 5
DEADLIFTS (partial) 495lbs 6 525lbs 8
SQUATS 225lbs 15 375lbs 10
LEGPRESS 720lbs 12 850lbs 10
DUMBELL ROWS 120lbs 8 140lbs 16
INCLINE DUMBELL PRESS 105lbs 5-6 120lbs 8
DECLINE PRESS (hammerstrength) 315lbs 8 405lbs 6
*Red indicates the after stats
Smallone
New member
Dude.....you are my HERO! HOLY CRAP! I am new to this board but you're my inspiration for trying my first cycle. I'm trying the PP/Fini and am excited to see how it goes. I'm doing 10/20/20/20 on the PP and 6-12ml on the fini just to make sure all goes well since I'm still a virgin. Today's my first day and I plan on keeping a log like yours. VERY nice job on the detail. I don't expect to see results like you since I'm 35 but anything from where I am now will be a nice change. I've learned so much from you and everyone else on here that I'm sure I can somehow be successful. Just finished my first Superman shake (chewing the last bit of oats now) and was pleasantly surprised. Keep up the good work and good luck finding clothes that'll fit! DAMN!!!!
diplomats
Active member
Smallone said:
Dude first of all welcome to this beautiful board. So you are doing the PP and FINIGENX cycle? let me tell u, u will GROW wether you are 25 or 35 it does not matter, common do not say that your gains might lack cuz of your age. Dont forget that the pro bodybuilders dont ever reach their peak at 35.
So you have been browsing my thread and you never stopped to say hi or anything, thats messed up man!!!!!just jokin.
Superman shakes, yeah they are the most complete shake you can muster up, from your protein, to good carbs (oatmeal, banana, milk) to your good fats (olive oil, or even flaxseed oil, which ever you prefare).
Wel your plan on the cycle looks great. I agree with the dosages since this is your first cycle, as for the PP you could do 10,10,20,20. Oh one more thing TRAIN HARD AND AS HEAVY AS YOU CAN, EAT YOUR MEALS, GET ENOUGH REST, and you will grow like weed.
How long are you going to run the Finigenx? Hope you already have your PCT? Remember that when you hit a plateau, instead of increasing your dosages, increase you calories via protein.
Thanks again for the compliments. Let me know if you have any Questions.
Diplo
diplomats
Active member
TKE-PBOY said:
Fuk yeah i should start my Fan Club, Lol. You will have to donate a bottle of Finigenx and Mega-trn to be in the club, Lol. Bro thank for the compliments. The cycle is still going on, but i am only using the MDHT. **** i guess the depression helped in a way, because i am alot more musclar and conditioned, **** i love it. So whats up with you? hows you training going bro?
thanks again
Diplo
diplomats
Active member
Okay fellas i am not sure what day of the cycle this is, but i know i have two more weeks left. Few things that have been happening
thanks again for checkin my log. Oh guys i need some rep points common with it ;-)
- i have started X-factor as of today, will be running it for about 8 weeks, along with NHA stack which i will be starting in a week.
- I am still running Mdt at 60mg daily, here is what i have experienced in the short time that i have been using it MAD VASCULARITY (scares the crap at of me) FAT LOSS (fuk yeah) I have gained 2 pounds, and the most amazing effect MADDDD STRENGTH, i love MDHT i am happy that i still have enough for a cutting cycle.
thanks again for checkin my log. Oh guys i need some rep points common with it ;-)
Smallone
New member
Dude first of all welcome to this beautiful board. So you are doing the PP and FINIGENX cycle? let me tell u, u will GROW wether you are 25 or 35 it does not matter, common do not say that your gains might lack cuz of your age. Dont forget that the pro bodybuilders dont ever reach their peak at 35.
I hope you're right. I play a LOT of softball in the summer and I'm SOOOOO sick and tired of only reaching the warning track most of the time. With some strength gains and a little core conditioning I know I can contribute a few more HR's during the year.
So you have been browsing my thread and you never stopped to say hi or anything, thats messed up man!!!!!just jokin.
Superman shakes, yeah they are the most complete shake you can muster up, from your protein, to good carbs (oatmeal, banana, milk) to your good fats (olive oil, or even flaxseed oil, which ever you prefare).
I know! I should have jumped in looooong ago. I've been tracking this log since you started it. I've even read the other one you had going for a while before you started this one. Good reading. I figured you didn't know me from Adam and I'm sure you get 100 questions a day so I didn't want to be the bothersome newbie.
Wel your plan on the cycle looks great. I agree with the dosages since this is your first cycle, as for the PP you could do 10,10,20,20. Oh one more thing TRAIN HARD AND AS HEAVY AS YOU CAN, EAT YOUR MEALS, GET ENOUGH REST, and you will grow like weed.
That would be where my first question lays. I've laid out a workout plan that's basically all compound exercises combined with very few isolation exercises. (At the risk of hijacking this thread.) Simplifying it I'm:
Mon - Squats, Deadlifts, Incline Curls, Leg Raises - all heavy
Tue - Incline Press, Lat Raises, Power Shrugs, Calf Raises - medium
Wed - Off
Thur - Front Squats, chin ups, Barbell curls, crunches - medium
Fri - Bench, Military, Seated Calf Raises, L-Flyes - Heavy
Sat & Sun - Off
So there it is. I've LABORED over the idea whether this is enough with the PP/Fini or if I should just train to exhaustion every day on one or so body part. Any ideas?
How long are you going to run the Finigenx? Hope you already have your PCT? Remember that when you hit a plateau, instead of increasing your dosages, increase you calories via protein.
I'm running Fini for the 4 weeks with the PP but will extra left over to run longer. My PCT is Nolva 40,40,20,20 and AX PCT 2caps/day for 4 weeks. I also have Rebound XT but was told I wouldn't need it since I'm using the AX PCT. I could also use some more input on this as well. I've looked and looked but haven't found a definite answer on what PCT will work for the PP/Fini cycle. Anything else I should use to be safe?
LOL! I just re-read my replies and it looks like I may have become the bothersome newbie anyway!
I hope you're right. I play a LOT of softball in the summer and I'm SOOOOO sick and tired of only reaching the warning track most of the time. With some strength gains and a little core conditioning I know I can contribute a few more HR's during the year.
So you have been browsing my thread and you never stopped to say hi or anything, thats messed up man!!!!!just jokin.
Superman shakes, yeah they are the most complete shake you can muster up, from your protein, to good carbs (oatmeal, banana, milk) to your good fats (olive oil, or even flaxseed oil, which ever you prefare).
I know! I should have jumped in looooong ago. I've been tracking this log since you started it. I've even read the other one you had going for a while before you started this one. Good reading. I figured you didn't know me from Adam and I'm sure you get 100 questions a day so I didn't want to be the bothersome newbie.
Wel your plan on the cycle looks great. I agree with the dosages since this is your first cycle, as for the PP you could do 10,10,20,20. Oh one more thing TRAIN HARD AND AS HEAVY AS YOU CAN, EAT YOUR MEALS, GET ENOUGH REST, and you will grow like weed.
That would be where my first question lays. I've laid out a workout plan that's basically all compound exercises combined with very few isolation exercises. (At the risk of hijacking this thread.) Simplifying it I'm:
Mon - Squats, Deadlifts, Incline Curls, Leg Raises - all heavy
Tue - Incline Press, Lat Raises, Power Shrugs, Calf Raises - medium
Wed - Off
Thur - Front Squats, chin ups, Barbell curls, crunches - medium
Fri - Bench, Military, Seated Calf Raises, L-Flyes - Heavy
Sat & Sun - Off
So there it is. I've LABORED over the idea whether this is enough with the PP/Fini or if I should just train to exhaustion every day on one or so body part. Any ideas?
How long are you going to run the Finigenx? Hope you already have your PCT? Remember that when you hit a plateau, instead of increasing your dosages, increase you calories via protein.
I'm running Fini for the 4 weeks with the PP but will extra left over to run longer. My PCT is Nolva 40,40,20,20 and AX PCT 2caps/day for 4 weeks. I also have Rebound XT but was told I wouldn't need it since I'm using the AX PCT. I could also use some more input on this as well. I've looked and looked but haven't found a definite answer on what PCT will work for the PP/Fini cycle. Anything else I should use to be safe?
LOL! I just re-read my replies and it looks like I may have become the bothersome newbie anyway!
diplomats
Active member
Okay first of all i dont mind answering any question any time, because i still am the newbie that ask a **** load of questions when i need to reseach something. If you dont ask you will never know.
Training might have to change a little bit bro, here is what i would suggest.
Monday: Incline Bench, Decline bench, Incline flyes. (5 sets and reps should fail at the 8 rep, 5 sets involve 2 warm ups and stretching and 3 working sets)
Tuesday: OFF
Wednesday: Squats, Leg press, Hack Squats (5 sets and reps should fail at the 8 rep, 5 sets involve 2 warm ups and stretching and 3 working sets)
Thursday: Barbell curls, Incline curls, preacher dumbell curls (same set as above). Skull Crusher, close grip, pushdown.
Friday: OFF
Saturday: Deadlifts, Chin-ups, Barbell rows (deads stay at 4 sets 12 reps)
Sunday: Shoulder press, sidelaterals, front raise.
follow this format and you will see good improvements.
you can do thesame PCT that i am doing, just look at the thread and get the idea.
Let me know if this works of you, so i might twick it for you some more.
I am off to the gym right now so i will answer any replys tomorrow or later to night.
Training might have to change a little bit bro, here is what i would suggest.
Monday: Incline Bench, Decline bench, Incline flyes. (5 sets and reps should fail at the 8 rep, 5 sets involve 2 warm ups and stretching and 3 working sets)
Tuesday: OFF
Wednesday: Squats, Leg press, Hack Squats (5 sets and reps should fail at the 8 rep, 5 sets involve 2 warm ups and stretching and 3 working sets)
Thursday: Barbell curls, Incline curls, preacher dumbell curls (same set as above). Skull Crusher, close grip, pushdown.
Friday: OFF
Saturday: Deadlifts, Chin-ups, Barbell rows (deads stay at 4 sets 12 reps)
Sunday: Shoulder press, sidelaterals, front raise.
follow this format and you will see good improvements.
you can do thesame PCT that i am doing, just look at the thread and get the idea.
Let me know if this works of you, so i might twick it for you some more.
I am off to the gym right now so i will answer any replys tomorrow or later to night.
miked512
New member
diplomats said:
BASTARD!!!!!
YOU STOLE MY IDEA!!!!! lol, x-factor during the rest of your cycle.
You're going to explode. I might just postpone my next cycle so I can run it with the next x-factor. Then I can steal all of your fans even though, I know I wouldn't post nearly as frequently so you don't have anything to worry about as far as thats concerned.
Smallone
New member
diplomats said:
Are you trying to give me a heart attack? I'm old! How am I gonna handle that kind of workout? :blink:
Actually it looks pretty good. I'll start doing it and see what happens. Questions about the routine would be:
What about fatigue or overtraining?
Will it 'tax' my nervous system and slow gains or is the PP/Fini enough to keep me going every day?
Any flat bench, abs, or calf raises?
How much time do you take between sets?
diplomats
Active member
Smallone said:
Dude you are on a very strong cycle, how you gonna have a heart attack? Fatique? you are only doing 15 sets Max on most of the exercises, you have two days off, and i already told you to try and get enough sleep, and the cycle will help with the fatigue as it will blunt cortisol. you should do calves three time a week if it is your weak spot. No you should not do incline at lease why you are on the cycle. I think people over the flat bench, which is why you see alot of guys spotting droopy chest, incline hits the upper chest and also the mid chest. rest about 2-3 mins between sets. Make sure you warm up and stretch bro, b4 you attempt any heavy weights. Let me know if you have any more questions i will be happy to help.
diplomats
Active member
i wanna blow bro, i have been trying to blow for the longest. But i am doing x-factor from the last 2 weeks of the cycle all up to 6 weeks PCTmiked512 said:BASTARD!!!!!
YOU STOLE MY IDEA!!!!! lol, x-factor during the rest of your cycle.
Then I can steal all of your fans even though, I know I wouldn't post nearly as frequently so you don't have anything to worry about as far as thats concerned.
You aint stealing ****, i knock you tha fuk out homie, Lol just jokin, bro this MDHT has me wired tha fuk up.
Smallone
New member
diplomats said:
OK. You were right. Did your workout today and it went very well. I don't think it's too taxing and I kinda liked the routine. Mind if I throw in some shrugs on this day?
Couple more ??? and I'll really try to leave you alone. I've started a log and will be posting that soon so maybe I can ask more questions in that thread.
I currently take in about 3500-4000 cal a day (I'm 6' 200). Soooooo.....
What do you suggest for cals for my 'off' days?
Do you take the PP/Fini on 'off' days?
What's the real advantage to taking in 3500 cals and 350 proteins if you aren't working out that day?
Once again thanks for your time!
tiger74
New member
Hey Diplomat great gains bro, awesome back build. Ive read your log and was impressed by your gains . I need some advice on my new cycle ill be doing in a couple of weeks
I currently just stocked up on 3 bottles of sd and pp as i dont think they'll be around much longer and i also still have 2 bottles of 1-ad and 1 240ml bottle of transdermal 4-ad left.
i have done about 3 previous 1-test/4-ad transdermal cycles and 2 test cypionate cycles between 2003-2004.
current stats are :
31 yrs old 190lbs @ 5'-11" @ 12% bf
Im looking to add as much muscle/strength as possible without adding an noticible fat since summer is coming soon.help me design a few good cycles with what i have left ...thanx
p.s. If any body else has any recommendations i will gladly like to hear them.
I currently just stocked up on 3 bottles of sd and pp as i dont think they'll be around much longer and i also still have 2 bottles of 1-ad and 1 240ml bottle of transdermal 4-ad left.
i have done about 3 previous 1-test/4-ad transdermal cycles and 2 test cypionate cycles between 2003-2004.
current stats are :
31 yrs old 190lbs @ 5'-11" @ 12% bf
Im looking to add as much muscle/strength as possible without adding an noticible fat since summer is coming soon.help me design a few good cycles with what i have left ...thanx
p.s. If any body else has any recommendations i will gladly like to hear them.
handzilla
Active member
Good to see that you're getting good, lean, hard gains despite the depression. I myself am in the midst of a one. The good ol' girlfriend was causing me all sorts of stress the last 2 weeks of my cycle. We broke up this past Sunday, my third day of PCT. :nutkick:I was 194lbs in the 4th week of the cycle but now I'm down to a measly 186. :frustrate
diplomats
Active member
tiger74 said:
Lean Bulk 1
Week 1 to 6 Phera-plex 10-30mg
Week 1 to 4 4ad (not sure of dosing)
Week 4 to 8 superdrol (10-20mg)
Allout Bulk 2
Week 1 to 6 Phera-plex (10-30mg)
Week 5,6,7,8 1-ad (300-600mg)
Week 1 to 6 4ad
1ad is somewhat a hardner that is why i put it towards the end of this cycle
Cut
Week 1 to 6 Superdrol (10-20mg)
If you can get you hands on some Mega-trn, that will be a better option that superdrol for a 6 week cut.
Smallone
New member
diplomats said:
You rock. Thanks again for the info. Your log has been very helpful from a newbie standpoint. Lots of people have replied and they've contributed some good information. This thread has it all! Action, information, humor, romance, and suspense (with the baby scare thing). I've started my own log titled PP/Fini Cycle Log of a Novice.
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Stop in every now and then and see how the progress is going!
tiger74
New member
Diplomat i know that 4-ad is basicly test , which is more androgenic and 1-ad is similar to Tren which is more anabolic but what is pheraplex related too as i read it is more androgenic than superdrol is more anabolic?
I also dont know much about mega-trn or haladrol which i read has dmt in it. but im looking to pick up some more stuff soon before everything is banned to have for later. Can you give me an idea what else is a good to stock up on. thanx
I also dont know much about mega-trn or haladrol which i read has dmt in it. but im looking to pick up some more stuff soon before everything is banned to have for later. Can you give me an idea what else is a good to stock up on. thanx
Apowerz6
Board Sponsor
I repeat, once again I repeat Halodrol has no DMT in it, and since when has 1 ad been similiar to tren? Not to hijack your thread Diplo, i think you should do a nice little thing called a search to find out which compounds to stock up on... As each compound has diff effects and you need to know exactly what each one does or mimics before you hop on anything...
diplomats
Active member
tiger74 said:
Dude 1-ad is not similar to tren. 1-ad i never go to try but i from all the research i did on it back then, it is similar to primobolan (spelling).
As far as halodrol i have a few boxes of it but have not used it yet. I am still researching on that stuff. "SWOLE210" where are you at buddy? he should know about that stuff.
Finigenx i think is similar to tren, i have heard ex-juice clients tell me that. But it is no where near as strong as tren though, so dont go thinking that it is.
You want an idea of stock-up products
FOOD, FOOD, and more FOOD!!!!then get some Mega-trn, Halodrol and finigenx, Phera-plex is really good ****. Make sure that when you are stocking up send them over here so i can store them nicely for you
Holla back
jOn_E_QuEsT
New member
Dam dips! thats some crazy gains yo! i might have to try a cycle like that soon! first i gotta finish my pct. btw, my bad since i been out of comission from posting due to work but i've been keeping up on the "diplomatic process" Good to hear everythings good w/the girlie and the lifts!:head:
Highlanda01602
Well-known member
Whoa dip, you freakin mad man..... 3 INCHES on the shouders..... i love it dude
hearing your crazy success with PP makes me want to do another cycle with it..... i was tempted to try SD in my next cycle in a few months, but i think ill go man-ram again with some Fini/PP..... i felt nuts on that **** and strength gains were consistant in the last 3 weeks of the cycle
reading this wants me to start my cycle NOW too...hahah im gettin all jittery reading this and knowing i have to wait a few more months
by the way big man- what is MDHT(or something of similiar spelling that you just started taking)?
all in all bro- solid cycle man.... havnt checked in in a while cause ive been off at college and real busy and ****.... but real good to see how you bounced back- AND THEN SOMEEEEE aha
hearing your crazy success with PP makes me want to do another cycle with it..... i was tempted to try SD in my next cycle in a few months, but i think ill go man-ram again with some Fini/PP..... i felt nuts on that **** and strength gains were consistant in the last 3 weeks of the cycle
reading this wants me to start my cycle NOW too...hahah im gettin all jittery reading this and knowing i have to wait a few more months
by the way big man- what is MDHT(or something of similiar spelling that you just started taking)?
all in all bro- solid cycle man.... havnt checked in in a while cause ive been off at college and real busy and ****.... but real good to see how you bounced back- AND THEN SOMEEEEE aha
diplomats
Active member
Highlanda01602 said:
Sup bro, so thats where you have been hmmmm!!!. Dude Phera and finigenx is the shiznit for sure bro. But i added in the MDHT (Invalid Link Removed) i believe it called. The **** has kicked up my strength gains up some more and is definetly drying me out, and the aggression is also insane. The reason i added it to the end of the cycle is because i wanted to use it to solidify the gains that i have made on the PP and FINI. Do a reasearh on it there is a lot of info on the stuff, but i must alarm you though the stuff is now illegal, i just used up some of the stash that i had save up.
So what did you run? how long on?off?gains? I will be running H-50 and Mega-trn in August.
jOn_E_QuEsT
New member
diplomats said:
whattup dips! yeah man, i`m secretly training :twisted: to try to catch up w/everyone esp. you dog! some crazy gains you got man:blink: . You got me thinking about buying some Finigen so i can stack it w/the PP sometime!! Dam my wallet is gonna be more broke than ever!!:rant:
well as for me, I`m actually trying to figure out my next cycle w\EgroMax LMG, Prostan, and the Generic Labz version of Prostan. I got a few ideas about this but just out of curiousity, how would you run this cycle?
Smallone
New member
DAMN DiPs!!! Yer arms are crazy big! That's unnatural. I think you and I should do some sort of arm for arm swap! I think I need your cycle. I'm one week into my PP/Fini cycle, I'm following your suggested workout, I'm eating very well and NO cheating and all I've managed to do is gain 5lbs of fat! :blink: What's up with that?!?!?!?! You should be happy with your genetics. Keep up the good work Dude! You look massive!!!
Smallone
New member
Didn't seem right to me either but the numbers all appear to add up. Attached is a piece from my log along with my entire diet for the week. Feedback would be great. I used the same scale for my starting measurement and the end of the week measurement. Weighed twice to be sure. I had to attach the following in 2 files since the board wouldn't let me send it in one. I broke it down showing exactly what I ate Mon-Sat. This is my first week's log of the foods I ate. A little more info on it includes the fact that I start eating about 8 in the morning and finish about 9 or so at night. 6 meals. Foods are in the order that I ate them. I have my workouts about 1 hour after the 'protein oatmeal shake' (which is a superman shake without the oil). The myoplex mixed with a scoop of ON whey and occasional dextrose are my post workout shakes. Meals are approx 8, 10:30, 1, 3:30, 6, 8:30. Little to no carbs after 7PM. I haven't been doing much if any cardio and I have a desk job.
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diplomats
Active member
Smallone said:
dude i cannot open the attached file for some reason. Try to see if you can paste the meal plan. You should always use DEXTROSE or MALTODEX for your postwork out shake bro. Tell you what you could do though. Consume most of your carbs in the morning (insuline spike, the body is more sensitive at this time) and b4 and after your workouts (also for the insuline spike) all other time of the day eat complex carbs, lots of fiber like greens, oatmeal, wheat bread etc. The body burns extra fat trying to digest fiber. How;s the cardio?
Smallone
New member
It doesn't work? Wierd. Works good from here. It's just a Word document and it should open in the browser window. Hmmmmmm.......well. My cardio has been pretty much non existent for the past week. That could be part of it. My diet consists of the following. Here's an average day.
8:00 - Big 100 bar, 1 scoop ON whey protein
10:30 - Oatmeal shake (superman shake without the oil and banana)
12:00 - Workout
1:00 - Myoplex shake, 1 scoop ON whey, sometimes 5-8 teaspoons of Dextrose added
3:30 - 6-7oz Grilled chicken breast, 1 cup wheat spaghetti
6:00 - 6-7oz Grilled chicken breast (or 2 cans tuna in water), 1 cup wheat spaghetti
8:30 - 1 cup no fat cottage cheese, 4-6oz raw apple
9:30 - bedtime
Typical calories are 3250-3600 a day. Other substitutions or additions to the above foods would be Muscle Milk, 1 tablespoon of Adams PB or Olive Oil, broccoli, corn, and a Pure Protein bar occasionally. My mix of Pro/Carb/Fat has been between 45/37/18 to 40/40/20 to even 47/37/16 for the week.
More cardio? Less carbs or fats?
8:00 - Big 100 bar, 1 scoop ON whey protein
10:30 - Oatmeal shake (superman shake without the oil and banana)
12:00 - Workout
1:00 - Myoplex shake, 1 scoop ON whey, sometimes 5-8 teaspoons of Dextrose added
3:30 - 6-7oz Grilled chicken breast, 1 cup wheat spaghetti
6:00 - 6-7oz Grilled chicken breast (or 2 cans tuna in water), 1 cup wheat spaghetti
8:30 - 1 cup no fat cottage cheese, 4-6oz raw apple
9:30 - bedtime
Typical calories are 3250-3600 a day. Other substitutions or additions to the above foods would be Muscle Milk, 1 tablespoon of Adams PB or Olive Oil, broccoli, corn, and a Pure Protein bar occasionally. My mix of Pro/Carb/Fat has been between 45/37/18 to 40/40/20 to even 47/37/16 for the week.
More cardio? Less carbs or fats?