Free Diet advice by Narkissos & Novastepp: Intro to Performance Nutrition 101

[Narkissos]

Ive ran T3 twice in the past with clen. Had good results with it up to a max doseage of about 100mg/day then slowly tapepring off. My 'theory' for using it this time is to basically run it throughout at a dosage of 60mg/day to prevent my metabolism crashing as I slowly reduce calories (when progress stalls).

Gotcha... I prefer to err on the lighter side of ergogenic supplementation.

Personally I'd start 25mcg (I don't go past 50 mcg)... or since you're not exactly going subcaloric, I'd actually opt for t4 (as this is my cutting compound of preference).

My routine might be a bit hard to follow if your not familiar with Westside type powerlifting routines, ill do my best to explain it. I dont do very much direct shoulder work as my shoulders cop a beating from all my heavy pressing/pulling and anything more then a little prehab work with raises seems to set them up for injury.

I figured that was the rationale... but I preferred to have it stated.

I also wanted to see how you had it laid out w/ regard to the days stated.

My understanding was that it'd be EOD... but you had a 2-on 1-off 2-on- 2-off stated.

So i was wondering if it were a hybrid.

I'm always interested in trying hybrids.

MON
ME SQUAT/DEAD - Work up to a 1-2RM in 1 of the following:
Squat
Dead
Box Squat
Sumo Deads

SUPPLEMENTAL MOVEMENT 5x3-5 (reps x sets) of 1-2 of the following
Good Mornings
Romanian Deads
Stiff Leg Deads
Zercher Squats
Rack Pulls

ACCESSORIES
AB Work - All kinds
Post. Chain - Pull Throughs, Hypers, etc


WED
ME BENCH - Work up to a 1-2RM in 1 of the following:
Bench
Incline Bench
Floor Press

SUPPLEMENTAL MOVEMENT 5x3-5 (reps x sets) of 1-2 of the following
CG Incline Press
DB Floor Press
Weighted Dips
JM Press

ACCESSORIES
Lat Work - Rows, Cleans
Tris - Pushdowns, Extensions, skull crushers


THUR
DE/RE SQUAT/DEAD - vaires between speed/rep work on:
Squat
AND
Dead

SUPPLEMENTAL MOVEMENT 8-12x3-5 (reps x sets) of 1-2 of the following:
Leg Press
Good Mornings
Romanian Deads
Stiff Leg Deads
Zercher Squats
Rack Pulls

ACCESSORIES
AB Work - All kinds
Post. Chain - Pull Throughs, Hypers, etc


SAT
DE/RE BENCH - vaires between speed/rep work on:
Bench (or variant)

SUPPLEMENTAL MOVEMENT 8-12x3-5 (reps x sets) of 1-2 of the following:
CG Incline Press
DB Floor Press
Weighted Dips
JM Press

ACCESSORIES
Lat Work - Rows, Cleans
Tris - Pushdowns, Extensions, skull crushers
Bis - Curls etc
Shoulders/Traps - Face Pulls, Lat raises etc.

...

Thats just the way the program I used totaled it up. Some of the foods wernt in it so I had to add them. All I added was the PFC and cals.

OX

Gotcha.



-CNS