Paolos
Senior Member
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- May 5, 2014
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Hello UGB- First real post so hopefully I get all the right information for a realistic review. my stats are as follows: 6'-0", 217# 12.1% body fat, 30+ years in gym.
I'm not new the game but new to the real science of the game (meals, rest, training, planning, ect). What I really struggle with is how to adjust my macros when im "on cycle".
Off cycle I lean out (as expeccted and tend to hover close to the same weight). Off cycle macros 3000 cal 40% protein, 45% slow carbs, 15% fat. 6 meals per day. Wake up at
3:50 am and at the gym by 5:15 during the week. a little later on saturdays. I do a 2 day on 1 day off, 3 day on 1 day off split with 20 minutes of cardio 5X per week.
M1 Wake up: 25 grams whey isolate, macro green powder, super red powder (concentrated fruits & veggies) 1 cup oatmeal
M1 Intra Workout: 5 grams BCAA, 5 grams glutamine with 20oz water
M1 Post workout: 25 grams whey protein, 1 scoop glycofuse
M2 8:00 am 8 oz protein, 40 grams slow carb, 1 cup green veggie, 1 tlb omega 3-6-9 oil
M3 11:00 am 8 oz protein, 40 grams slow carbs
M4 2:00 PM 8 oz protein, 40 grams slow carb
M5 5:00 PM 8 oz protein, 40 grams slow carb
M6 8:00 PM 8 oz lean ground beef, green veggie, 1 Tlb omega 3-6-9 oil
All protein is lean= Eggs (minimal yolk), chicken breast, pork loin, Beef sirloin or fillet
Fats= Almond butter, natural peanut butter, Omega 3-6-9 oil or Olive oil
Suplements off cycle: Multi vitamin, Test booster, D-Pol, Fish oil, Chromium, Red yeast rice & Niacin (both for colesterol), BCAA, Glutamine & glycofuse Where do I go next!
I'm not new the game but new to the real science of the game (meals, rest, training, planning, ect). What I really struggle with is how to adjust my macros when im "on cycle".
Off cycle I lean out (as expeccted and tend to hover close to the same weight). Off cycle macros 3000 cal 40% protein, 45% slow carbs, 15% fat. 6 meals per day. Wake up at
3:50 am and at the gym by 5:15 during the week. a little later on saturdays. I do a 2 day on 1 day off, 3 day on 1 day off split with 20 minutes of cardio 5X per week.
M1 Wake up: 25 grams whey isolate, macro green powder, super red powder (concentrated fruits & veggies) 1 cup oatmeal
M1 Intra Workout: 5 grams BCAA, 5 grams glutamine with 20oz water
M1 Post workout: 25 grams whey protein, 1 scoop glycofuse
M2 8:00 am 8 oz protein, 40 grams slow carb, 1 cup green veggie, 1 tlb omega 3-6-9 oil
M3 11:00 am 8 oz protein, 40 grams slow carbs
M4 2:00 PM 8 oz protein, 40 grams slow carb
M5 5:00 PM 8 oz protein, 40 grams slow carb
M6 8:00 PM 8 oz lean ground beef, green veggie, 1 Tlb omega 3-6-9 oil
All protein is lean= Eggs (minimal yolk), chicken breast, pork loin, Beef sirloin or fillet
Fats= Almond butter, natural peanut butter, Omega 3-6-9 oil or Olive oil
Suplements off cycle: Multi vitamin, Test booster, D-Pol, Fish oil, Chromium, Red yeast rice & Niacin (both for colesterol), BCAA, Glutamine & glycofuse Where do I go next!