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Info on me
Current: 5'6", 145lb, bf% est. 10-12
Best/9mos ago 5'6", 160lb, bf% est. 8-10
Goal: To get back to previous best size within 3 months (preferably sooner), then surpass. Mass is more a concern than bodyfat right now. I'm an ectomorph, so when the time comes to for a cutting cycle, catabolism will be more of a concern for me than the actual shedding of fat.
Anyway, here is my potential schedule. The actual food is not included as that will vary, but the nutrient totals should stick very close to this. All but the post-workout consumption will be actual food (chicken, salmon, lean beef, etc.)
-------------------------------
awaken (6am)
5g L-Glut
8oz Grapefruit Juice
2g Vitamin C
1 multi-vitamin
1 Saw Palmetto
breakfast (7am)
pro/carb
40/125
~660 calories
500mg ginger
500mg ALA
brunch (10am)
pro/fat
40/30
~430 calories
500mg ginger
lunch (1pm)
pro/carb
40/125
~660 calories
500mg ginger
500mg ALA
8oz Grapefruit Juice
pre-workout (3:30pm)
pro/fat
40/30
~430 calories
500mg ginger
workout (5pm)
Should I be consuming anything other than water during this period?
right after (6pm)
5g L-Glut
8oz Grapefruit Juice
100g Maltodextrin
post-workout (6:30pm)
pro/carb
50/250
~1200 calories
1g ginger
1g ALA
5g Creatine
2g Vitamin C
50g whey
dinner (9pm)
pro/fat
40/50
~610 calories
500mg ginger
sleep (10pm)
2g Melatonin
DAILY TOTAL
pro/fat/carb
250/110/500
(cal 1000/990/2000, 25%/25%/50%)
~3990 calories
3.5g ginger
2g ALA
10g L-Glut
24oz Grapefruit Juice
5g Creatine
4g Vitamin C
1 multi-vitamin
50g whey
100g Maltodextrin
1 Saw Palmetto
2mg Melatonin
-------------------------------
Please tell me what you think and where I could possibly improve. I understand that Saw Palmetto and Melatonin aren't absolutely necessary, but, better safe than sorry.
I may do a homebrew 1test/4ad transdermal with this, not quite sure just yet, depends on what the checkbook says.
Things I had examined using but decided not to include are:
BCAA 5000: An unnecessary, additional expense given the rest of what I'm taking.
ZMA: Again, what I perceive to be an unnecessary expense, unless I hop on the 1test/4ad spray or gel. Correct me if I'm wrong on this though.
Cranberry Extract: With water consumption in the 1.5 gallon/day range, and the likelihood of a couple of glasses of cranberry juice too, I don't think this to be needed.
This was posted in the supplement forum because of the supplement info contained within.
Current: 5'6", 145lb, bf% est. 10-12
Best/9mos ago 5'6", 160lb, bf% est. 8-10
Goal: To get back to previous best size within 3 months (preferably sooner), then surpass. Mass is more a concern than bodyfat right now. I'm an ectomorph, so when the time comes to for a cutting cycle, catabolism will be more of a concern for me than the actual shedding of fat.
Anyway, here is my potential schedule. The actual food is not included as that will vary, but the nutrient totals should stick very close to this. All but the post-workout consumption will be actual food (chicken, salmon, lean beef, etc.)
-------------------------------
awaken (6am)
5g L-Glut
8oz Grapefruit Juice
2g Vitamin C
1 multi-vitamin
1 Saw Palmetto
breakfast (7am)
pro/carb
40/125
~660 calories
500mg ginger
500mg ALA
brunch (10am)
pro/fat
40/30
~430 calories
500mg ginger
lunch (1pm)
pro/carb
40/125
~660 calories
500mg ginger
500mg ALA
8oz Grapefruit Juice
pre-workout (3:30pm)
pro/fat
40/30
~430 calories
500mg ginger
workout (5pm)
Should I be consuming anything other than water during this period?
right after (6pm)
5g L-Glut
8oz Grapefruit Juice
100g Maltodextrin
post-workout (6:30pm)
pro/carb
50/250
~1200 calories
1g ginger
1g ALA
5g Creatine
2g Vitamin C
50g whey
dinner (9pm)
pro/fat
40/50
~610 calories
500mg ginger
sleep (10pm)
2g Melatonin
DAILY TOTAL
pro/fat/carb
250/110/500
(cal 1000/990/2000, 25%/25%/50%)
~3990 calories
3.5g ginger
2g ALA
10g L-Glut
24oz Grapefruit Juice
5g Creatine
4g Vitamin C
1 multi-vitamin
50g whey
100g Maltodextrin
1 Saw Palmetto
2mg Melatonin
-------------------------------
Please tell me what you think and where I could possibly improve. I understand that Saw Palmetto and Melatonin aren't absolutely necessary, but, better safe than sorry.
I may do a homebrew 1test/4ad transdermal with this, not quite sure just yet, depends on what the checkbook says.
Things I had examined using but decided not to include are:
BCAA 5000: An unnecessary, additional expense given the rest of what I'm taking.
ZMA: Again, what I perceive to be an unnecessary expense, unless I hop on the 1test/4ad spray or gel. Correct me if I'm wrong on this though.
Cranberry Extract: With water consumption in the 1.5 gallon/day range, and the likelihood of a couple of glasses of cranberry juice too, I don't think this to be needed.
This was posted in the supplement forum because of the supplement info contained within.
