Best stack for keeping gains

[james629]

3 X a week maybe enough if the intensity is there.

 

[Tatyana]

3 X a week maybe enough if the intensity is there.

Exactly. I think that is something a lot of people have to learn, it is the most difficult thing, to get how to tap into your potential, know that it is going to be an effort and that it is going to hurt.

 

[Tatyana]

Thanks for replies (previous post was moved to another board so that's why reposted on correct board)

I'll take another look at the diet. I am not sure how much more I can add to it other than eating like 6 times a day and good protein, and creatine and protein drinks and lots of water etc

I have a lot of time at the moment...I won't have such time available later (obviously i will continue training!)

THe reason i stopped and started was pains in my shoulder BTW.

I train about 3 times a week (for the last 6 months) and strength is increasing slowly...but adding weight is very slow.

Any suggestions welcome on diet. I will post it again here:

My DAILY diet is something like this per day: (no gluten or dairy )

Breakfast- 4 eggs, toast, rice cereal, banana,

I would suggest you try old fashioned oats, at least a cup, every now and then. If you are gluten sensitive, there is also spelt flakes, quinoa flakes, brown rice flakes, check Holland and Barratt's.

Throw in some seeds and nuts for extra calories and good fat, and I also love mixing my whey into the oats.



11am whey protein drink (including creatine powder) - can of fish

Why creatine here? Post workout is a better place.

Also, real food is always better, so some good quality bread like the Food doctor, or some of the organic pitas from Asda's etc (they are only whole wheat flour) with fish/tuna, and either some veggies/salad or fruit.

2pm chicken breasts and rice,

Add some veggies. Brown or white rice? If white, go for basmati.


workout - followed by protein drink

Add creatine and some simple carbs, milk is great for this, really insulinogenic.

5pm steak sandwich

Could you elaborate on what this is? Again, quality of the bread might be an issue, add veggies.

8pm 4 egg omellete with olives, tomatoes, onion




11pm banana sandwiches, protein drink

Banana sandwich? Again, could you elaborate on what it is? I would alternate with things like cottage cheese, or some yogurt with whey protein mixed in.



TRAINING about 3 or 4 times week, split into shoulders, chest, legs.

thank u all

Lads, I have my diet head on right now, so some suggestions for more of a bulking diet would be helpful.

 

[hehateme000]

i think a great meal for post-workout is tuna on bread open-faced with 2 cups of milk. for me 2 cups of milk, 2 pieces of bread, 2 cans of tuna and 3tbsp of mayo is 1220 calories. All good for you (fats in mayo are mostly unsaturated and like Tat said--milk is great post workout)

 

[Nelson Montana]

i think a great meal for post-workout is tuna on bread open-faced with 2 cups of milk. for me 2 cups of milk, 2 pieces of bread, 2 cans of tuna and 3tbsp of mayo is 1220 calories. All good for you (fats in mayo are mostly unsaturated and like Tat said--milk is great post workout)

Tuna and milk? Eck.

 

[hehateme000]

Tuna and milk? Eck.

eck for being a bad post workout meal or for the combination lol?

Milk and Bread for Carbs (100% whole wheat, but i could understand where white is better because it gets converted faster)

Tuna and Milk for protein

Mayo has good fats (Not sure if u should have fat after a workout but they are unsaturated so its not unhealthy fats)

 

[n1tro]

Tuna and milk? Eck.

I fuckin HATE the taste of tuna, so the way I eat it...straight out of the can...zero preperation to even attempt at making that disgusting stuff taste good (it's impossible) so I shovel it in and wash down with milk. Its quick, its painless and it works.

As for the cycle, test and tren....and theres no such thing as on and off training...if thats how you feel, you have already screwed yourself. Steroids dont work without the weights.

 

[Nelson Montana]

Tuna and milk? Eck.

The idea of drinking milk with fish...

 

[Tatyana]

I fuckin HATE the taste of tuna, so the way I eat it...straight out of the can...zero preperation to even attempt at making that disgusting stuff taste good (it's impossible) so I shovel it in and wash down with milk. Its quick, its painless and it works.

As for the cycle, test and tren....and theres no such thing as on and off training...if thats how you feel, you have already screwed yourself. Steroids dont work without the weights.

I am with Nelson on that one, that is YUCK.

Even more minging, I know one bodybuilder who would blend tuna with diet coke and drink it.

I hated tuna until I got this recipe. Dead easy and you can modify it with all sorts of herbs or spices.

I got it from 'the short one' the fantastic Sallyanne, bless her bulging biceps

Drain 3-4 (or more) tins or foil packets of tuna

Rinse and drain again

Break into small bits

Add in 3-5 egg whites or whole eggs (depends on if you are stripping fat or building up), basically enough eggs or egg whites so the tuna sticks together.

Chop 3-5 spring onions

Salt and pepper to taste

Optional: 2-3 tablespoons of cooked oatmeal or rice

Mix and make into patties

I cook them with the one calorie spray in an non-stick frying pan.

I can even eat these cold.

Lately I have been not using green onions but using this Moroccan spice rub mix instead, YUM.

 

[sugashane]

Tat and Nelson are dead on. You also said that you've been training on and off, which means that even if you did a cycle, after you might slow down on training or stop completely whhen the gains drastically slowed down. Keep training with a great diet and you'll grow. After training become habitual, where you feel like you wasted a day by missing the gym, is the only time you should ever even bother thinking of gear. Good luck.