As for diet, I've been loose with my macros as of late. I'm taking a vacation from the 6th till the 15th. Mentally, it's difficult for me to follow a plan if I can't build on behavior patterns and schedules. We'll actually be training a lot while away, but my diet will be based on availability.
For myself, and for my clients, I time macros according to when I train. It's 90% based on the Fortitude diet, but I've been playing with preWO carbs. My day looks like this...
Training Day
1- pro/carb
IntraWO- pepto pro + HBCD + EAA
PostWO- pro/carb
3- pro/carb
4- pro/fat
5- pro/fat
6- pro/fat
On non training days, I eat mostly protein and fat, but will allow myself 100g (or less) of carbs if I feel snacky. This will change a bit as the offseason develops more. I'd like to start leaning out a bit early.
As for flexibility, we JUST recorded an episode about it, available now. JRQ goes into detail about the flexibility myth. Listen to it, then hit me up if you have any additional questions. Every time I talk to the guy, I learn something new.
Also to note, I'm currently running...
Toraxx Test E
Toraxx Deca
Toraxx MastE
Toraxx Oral Turinabol (preWO only)
All smooth and painless. My joints feel GREAT. The preWO OT is definitely a game changer too.
w/...
Generic GH
Humalog
Aromasin