Stats
25
6'1
240 lbs
guessing 18-20% body fat
currently taking 160 mg clen daily
did a test e only cycle this summer, excellent gains, responsible but unregulated diet. I went from about 210 to 250 in 15 wks @ 250 mg E4D. Had a child and lifting came to a halt. Now I'm starting to see the effects and need to do something before I lose everything I gained.
I just want to make sure I've got a good base before I start the detailing of actual food placement. I will give a basic diet with the reasons that I picked up from the cutting thread. Pls critique where needed. Once this is down I will move into supplements and actual foods. Thanks.
Notes taken from cutting thread:
PWO nutrition- 40-60g whey pro/80-120g whey carbs (50% dex/50% maltodex)
Carbs-majority taken PWO nutrition, remainder in breakfast, avoid high GI carbs(except in PWO nutrition for the dextrose)
Protein-1.5-2.0/lb bodyweight
Separate carbs from fat in Pro/Fat & Pro/Carb intake
no fruit PWO meal, fructose replenishes liver stores, dextrose in muscle stores
Cardio on empty stomach in morning, followed by pro/fat meal (IOT continue lyposis). 1hr later a pro/carb.
I will be going with a 3000/day calorie diet. Carbs-1200 c, 300 g Pro-900 c, 225 g, Fat-900 c, 100 g
Wasn't sure how to split up the carbs so I spread them evenly thru the day with the exception of PWO which got more.
That explains my reasons for the following (listed in order of completion starting around 5-6 am.):
MWF
Meal 1-Pro/Fat 33g/33g
I need help here, not sure if I should start with a Pro/Carb so that I will have energy to get thru the workout. However, this way allows me to end the day with a Pro/Carb meal which Im hoping will provide energy for the following morning's exercise session.
Workout
Meal 2- PWO meal 60g/120g using above info.
Meal 3- Pro/Fat 33g/33g
Meal 4- Pro/Carb 33g/90g
Meal 5-Pro/Fat 33g/33g
Meal 6-Pro/Carb 33g/90g
TTRF
Cardio
Meal 1- Pro/Fat 38g/33g
Meal 2-Pro/Carb 38g/100g 1 hr later (low GI)
Meal 3-Pro/Fat 38g/33g
Meal 4-Pro/Carb 38g/100g (low GI)
Meal 5-Pro/Fat 38g/33g
Meal 6-Pro/Carb 33g/100g
Totals
Carbs-1200 calories
300 grams
Protein-900 calories
228 grams
Fats-900 calories
99 grams
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