Hello All!!!

[CYNDER_BLOCK]

Here it goes guys:


Thanks for the feedback.

7:00 AM MEAL # 1
You can use egg whites, protein powder, oatmeal, etc. Keep fat here to a minimum.
70 PROTEIN
80 carbs
0-5g of fat
ALPHA LIPOIC ACID TO BE TAKEN WITH MEAL 1 (ABOVE) @ 200mgs.


10:00AM MEAL # 2
Low/No Carb Whey Protein and Flaxseed oil/fish oil/efa’s etc.
70 protein
0-4 carbs
18 fat



12:30 PM MEAL # 3
Protein from beef, chicken, turkey, fish, tuna, etc etc. Carbs from rice, potato, pasta, etc. Make sure to keep the meats very lean.
70 protein
80 carbs
0-5 fats
ALPHA LIPOIC ACID TO BE TAKEN WITH MEAL 3 (ABOVE) @ 200mgs.



3:00PM MEAL # 4
Same As Meal # 2
70 pro
0-4 carb
18 fat



5:30PM WEIGHT TRAINING



6:30PM
POST-WORKOUT MEAL 1

DEXTROSE AND WHEY PROTEIN TO BE UTLIZED HERE.
PROTEIN
65 protein
150 carbs
0 fat



8:00PM POST-WORKOUT MEAL 2
Solid food in the same ratios as the first pwo meal. Keep fat here as low as you can. Utilize rice, potato, yams, oats, pasta (limited), chicken breast, turkey breast, white fish, egg whites, tuna fish, etc.
65 pro
150 carb
0-5 fat
ALPHA LIPOIC ACID TO BE TAKEN W/BOTH PWO MEALS @ _400mgs_PER DOSE




Non-Training Days:

6:00 a.m. * ECA STACK
(THIRTY MINUTES PRIOR TO CARDIO)



7:00 AM PERFORM CARDIO FIRST THING IN THE MORNING, ON AN EMPTY STOMACH!
30 MINUTES OF CARDIO AT 65% - 75% MAX HEART RATE




8:00 AM MEAL # 1
Same as days on
70 pro
80 carb
0-5 fat
ALPHA LIPOIC ACID TO BE TAKEN WITH MEAL 1 (ABOVE) @ 300mgs.





10:30AM MEAL # 2
Same as days on
70 pro
0-4 carb
18 fat



12:30 PM MEAL # 3
Same as days on
70 pro
80 carb
0-5 fat
ALPHA LIPOIC ACID TO BE TAKEN WITH MEAL 3 (ABOVE) @ 300mgs.




3:00PM MEAL # 4
Same as days on
70 pro
0-4 carb
18 fat




6:30PM
MEAL # 5
Lean protein, a starchy carb, and about a cup of fibrous carbs. Ex: chicken with rice and broccoli, just don't go wild on the rice. just a small amount as listed, and eat the fiber carbs and lean protein with it.
70 pro
50-60 carb
0-5 fat
ALPHA LIPOIC ACID TO BE TAKEN @ 200 MGS @ MEAL 5.




9:00PM MEAL # 6
70 grams of protein using protein powder made with water and Flax oil/fish oil/etc.Casein protein is a great choice.

70 pro
0-4 carb
18 fat

 

[CYNDER_BLOCK]

bump

 

[Dad]

Training kind of depends on yuor goals.

If yuo're training for strength, yuo may be beter off with 4 times a week, sort of ala Westside barbell/powerlifting.
If it just size, AND yuo're not training to all-out failure every set of every exercise, yuo might be ok with twice weekly per bodypart.

It's really all about recovery, and progress - progress as YUO define it.

 

[CYNDER_BLOCK]

Well I want to go more along the lines of Body building. But then I was reading Big A's growth thread and he speaks of only 3 days a week in the off season even while enhanced.