
Originally Posted by
vestax
Hey thanks a lot for the input, very much appreciated- so this is what I sort of put together let me know what you think, im 5"7 or 5"8 by the way;
1) Wake up, 5g glutamine + 24-32mg ephedrine, 150mg caffeine, sometimes advils if im sore from training the day before
2) Cardio on the eliptical for 60 minutes @ 65% MHR (so for 19 year old, 205 - 19 * 0.65 = roughly 121 bpm)
3) Wait 1 hr
this is meal 1 4) Eat protein shake: 40g whey + (1/2 cup oats) 20g carb use real food if possible i would switch meal 1 and 2 IMO
here is meal 25) Protein shake: 40g protein + (30g flax seed soil) 30g fat way too much fat use 1-1.5tbls Flax
6) Eat Chicken (how many g uncooked?) + Veggies (how many g and what kind are best) Chickn g uncooked dunno. i would say do about 5-6oz cooked its about 8gpro per oz. Dark green veggies best, i like asparagus personally, but theres broccoli, brusselsprouts stuff like that.
7) Weights (typical routine is 2-3 hard sets per muscle group like this;
first set - 10 reps (dying by 10th rep)
econd set - 8 reps (dying by 8th rep, bc weight increased 10%)
third set - 6 reps (dying by 6th rep, bc weight increased by 5%)
fourth set - 10 reps of same weight as first set, or 12 if i can make it
look in work out section for some good workout splits/routines.
8) PWO immediately after, 50g protein + 100g dextrose (i found the dextrose was making me gain too much fat, do I need this much dextrose?) protein should be .25g per lb of lean body mass so for you i would say about 35-40gPro so i would do for you in all honesty 35gPro/70dex pwo shake w/ maybe some glutamine and free amino's
9) 1/2 cup of white rice + steak (how many g uncooked, usually a cheap cut but I try and strip away any fat if its there) dont use steak it has fat which will slow down your protein synthesis thats BAD. try to get about a 70g Carb or so and 40g Pro in this meal. but i dunno you might be able to make it lean enuff to use as a PPWO Someone Correct me plz on this im not quite sure about steak being lean enuff.
10) Can of Tuna (30g) + 1 Tbsp full fat mayo (think thats 15g fat)
Good Meal
Also I am on Test E 500mg/wk now, should I take letro to try and drop some water or will it hinder my gains (or weight loss)
Thanks for all the help bros