I mean I could give you rough numbers, but alot of your diet depends on what you're seeing in the mirror. This is a 14 week process so if you want to change things up alittle, you have time, i.e. if you feel like you're holding onto alittle too much fat, then cut your carbs by 5-10% etc. A good rule of thumb is, at least one that has worked for me, 45% protein, 35% carbs, 20% fat. Don't neglect your cardio though too, a combination of a good diet AND cardio will give you the results your are looking for.
First Cycle - Inventory - help with best protocol
- Thread starter bapestar
- Start date
the hair thing is the only thing that bothers me, id make for one ugly bald dude. regardless i have full head of hair but i'm getting very conflicting stories that test accelerates hair loss with people who have mpb and have already receding hairlines. Is it common for someone with a full set of hair to start loosing all of the sudden on a test cycle? somehow i feel i'm seeing a grin from all the baldys on the site like yea i used to think that too, lol. scary.
Diet
please comment
7am - 1 scoop whey
7:30am - 4 whole eggs + 2 slices wheat bread
10am - 1 scoop casein w/ oats + fish oil cap
12pm - Brown Rice + serving of lean meat + veggies
3pm - 1 scoop casein w/oats + fish oil cap
4pm - fruits (banana, mango, apple, etc)
5pm - gym
7pm (pwo) - 2 scoops whey, bcaa, creatine, 2 scoops Glyco Maize
9pm - brown rice, steak/chicken + veggies
11pm - 1 scoop casein w/oats +fish oil cap, multi and 1 serving of 1% cottage cheese.
next day repeat cycle.
please comment
7am - 1 scoop whey
7:30am - 4 whole eggs + 2 slices wheat bread
10am - 1 scoop casein w/ oats + fish oil cap
12pm - Brown Rice + serving of lean meat + veggies
3pm - 1 scoop casein w/oats + fish oil cap
4pm - fruits (banana, mango, apple, etc)
5pm - gym
7pm (pwo) - 2 scoops whey, bcaa, creatine, 2 scoops Glyco Maize
9pm - brown rice, steak/chicken + veggies
11pm - 1 scoop casein w/oats +fish oil cap, multi and 1 serving of 1% cottage cheese.
next day repeat cycle.
Diet looks ok, 'cept for few things. I've always had better results drinking only casein shakes unless its immediately following a workout. That being said, 4 shakes per day seem alittle excessive, would be much better off keeping it to 2-3(especially PW and casein right before bed) and eat more real food instead.
I would bump your 9pm meal up to 7pm(PW) because you should be trying to get as much food as you can in you at that point, and then add another meal at 9 pm.
Last thing, you casein shake before bed, I always make mine with 3-4 scoops(or more if you want), approximately 65-75g protein. You're body has to have something to work on all night!
I would bump your 9pm meal up to 7pm(PW) because you should be trying to get as much food as you can in you at that point, and then add another meal at 9 pm.
Last thing, you casein shake before bed, I always make mine with 3-4 scoops(or more if you want), approximately 65-75g protein. You're body has to have something to work on all night!
mlupi319
New member
You're not gonna recomp much with test unless your diet/training is 100%.. I'm talking organic whole foods, qaulity protein, fats, carbs- timing of meals, everything has to be on point for it to be effecient use of the gear.. that's why it's advisable to diet down to 10-12% and just bulk and maximize muscle gains.. you should be able to get down to 12% without AAS without losing much muscle, its once you're down below that is where gear is needed to preserve muscle.
