TheHardOne
Well-known member
Get ready for a log full of beneficial info, day to day results, not to mention my awesome red text!
*Goal
-Keep growing
-Keep getting stronger
-Lean down
-Feel good! (honestly this is so important but gets overlooked by most trainees)
*Nutrition
-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
-Healthy Fats- (healthy fat sources with 4 out of my 5 meals) (around 8-15g fish oil 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/karbolyn(during workout)
-Fat Sources are from your typical peanut butters, various nuts, avocado's, eggs, fish oils, etc....
*Cheat Meals
-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.
*Supplements
-Stoked (test booster)
-Prime (nutrient partioner)
-Compound 20 (GDA / epicness
)
-Fish Oils
-Magnesium (in various forms for Nervous System function, endocrine, adrenal support, digestive fuction)
-Simple Carbs
-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 Maximize Intense+Hemavol at the moment
*Training
-If I want to train more frequent, ill be relatively moderate-high volume with reps around the 12-15 range, not training to complete muscular failure (to ensure my cns doesn't burn out too quick, ensure my mood is good, make sure my sex drive isnt pummeled) (more of a sarcoplasmic style of training utilizing various angles aka ranges of motion for each muscle for optimal development)
-If I want to train super heavy (2-5 reps), ill train less frequent. Honestly from my experience I never really noticed any actual muscular hypertrophy from this style, and I end up feeling like crap/stressed out after my session which sometimes the crappy feeling last 1-2 days. -Though for ego purposes, I may run some of my myofibrillar/nerumuscular protocols every now and then, right now my life in general isn't that busy so I have loads of time, if I were compressed with how much time I have everyday, i'd prolly stick to this style of training. Though I hate taking days off...lol
-HIIT cardio (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)
#Insulin Sensitivity enhanced
#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)
*Other Notes
-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.
*Goal
-Keep growing
-Keep getting stronger
-Lean down
-Feel good! (honestly this is so important but gets overlooked by most trainees)
*Nutrition
-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
-Healthy Fats- (healthy fat sources with 4 out of my 5 meals) (around 8-15g fish oil 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/karbolyn(during workout)
-Fat Sources are from your typical peanut butters, various nuts, avocado's, eggs, fish oils, etc....
*Cheat Meals
-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.
*Supplements
-Stoked (test booster)
-Prime (nutrient partioner)
-Compound 20 (GDA / epicness
)-Fish Oils
-Magnesium (in various forms for Nervous System function, endocrine, adrenal support, digestive fuction)
-Simple Carbs
-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 Maximize Intense+Hemavol at the moment
*Training
-If I want to train more frequent, ill be relatively moderate-high volume with reps around the 12-15 range, not training to complete muscular failure (to ensure my cns doesn't burn out too quick, ensure my mood is good, make sure my sex drive isnt pummeled) (more of a sarcoplasmic style of training utilizing various angles aka ranges of motion for each muscle for optimal development)
-If I want to train super heavy (2-5 reps), ill train less frequent. Honestly from my experience I never really noticed any actual muscular hypertrophy from this style, and I end up feeling like crap/stressed out after my session which sometimes the crappy feeling last 1-2 days. -Though for ego purposes, I may run some of my myofibrillar/nerumuscular protocols every now and then, right now my life in general isn't that busy so I have loads of time, if I were compressed with how much time I have everyday, i'd prolly stick to this style of training. Though I hate taking days off...lol
-HIIT cardio (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)
#Insulin Sensitivity enhanced
#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)
*Other Notes
-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.
hahaha