Found it on Lyle McDonald's site: http://forums.lylemcdonald.com/showthread.php?t=26369
Subject: Daily Protocol
Date: Wed, April 24, 2013 11:26 am
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So heres basically what I do in a normal training day in the offseason...enjoy lol
7:00AM - Wake up, drink 2 scoops of BCAA's, pin 5iu GH, take 50mcg t3
7:30AM - pin 10iu humalog IM, eat 60g whey isolate, 2 cups oats, 1 cup strawberries
9:30AM - pin 100mg injectable dbol, 100mg TNE, 15iu humulin-R subq, eat 1 cup oats, 2 cups egg whites
10:30 AM - 40g whey isolate, 75g carb powder
11:00AM - train while drinking gatorade mixed with 20g whey isolate, 50g carb powder, 2 scoops BCAA's, 10g creatine
12:00PM - done training, immediately inject 10iu GH IM or IV (i hate doing it IV so sometimes i just pussy out and do it IM lol)
12:30PM - 10iu humalog IM with my post workout shake of 80g whey isolate, 100g carb powder
2:30PM - 8oz chicken breast, 2 cups grits or white rice
5:00PM - up to 16oz of chicken/turkey breast with a sweet potato (basically by this point in the day my stomach is crazy distended and i want to puke my guts out from the amount of food so i will put out about a pound of chicken or turkey and try to eat as much of it as possible without vomiting. then i eat the sweet potato when i hit a wall with the protein).
8:00pm - about 10-12oz of steak, usually flank or top sirloin. i dont really weigh it just basically again i buy a pound and eat however much i can stomach.
9:00PM - do my gear injections, depends what im running but if its a standard offseason i usually run a few grams of test deca and eq. I actually prefer to do all my long ester shots on mondays and thursdays which can be annoying because it can be 6-9cc's in a day depending on the gear im running and the mg/ml but heres a general idea...
3cc test cyp 300 in right glute
3cc deca 300 in left glute
3cc eq 300 right quad
3cc test e 300 left quad
then on Thursday for example i might do 5cc's in each VG again just depends what im running but i usually do my long esters like this
10:30PM - 60g whey isolate blended with a few scoops of ice cream and 2 tablespoons peanut butter
11:30PM right before going to sleep 5iu GH subq
when i wake up in the middle of the night to go piss ill pin another 5iu GH subq
thats pretty much an average offseason day for me. i try to eat pretty clean and get almost all my calories from good foods. this keeps me pretty lean so i only really need about 10 weeks to get really shredded for a contest. i have a cheat meal once a week usually for dinner on sunday but even then its nothing too crazy. if i go to crazy on the cheat meals and have like a whole pizza the sodium will make me hold too much water and make my blood pressure go through the roof. the last time i ate a whole pizza as a cheat meal i almost had to go to the hospital the next day because of my blood pressure. i thought my head was going to explode. i only eat steak once or twice per week for dinner i dont eat tons of red meat because my cholestrol levels are already pretty I need to read the rules post.I need to read the rules post.I need to read the rules post.I need to read the rules post.ed from the gear. people need to know that getting huge is just about being consistent. take a lot of gear eat a lot of clean food train hard and dont stop for years and youll end up huge everything else is genetics which is out of your control anyway.