Ok...
So had a bad year this year.
Got ill and had a big op in april, then got an abscess from a grown hair so in total was off training for 14weeks.
Been back now for 4weeks and have booked a holiday which is 6weeks Today!
For the 14weeks i was off I ate nothing but rubbish etc...couldn't train and barely had any protein at all.
My HUGE problem when it comes to dieting is that I can go a few weeks..then ill have an event like a birthday, wedding etc or works do and just binge for a full day maybe more on EVERYTHING...and put out well over 10-12k cals of crap!!
So been reading LOTS of LEANGAINS and decided this would work well for me.
I did it briefly for 10days last year and lost loads of bloating etc and after a week it was fine.
SO....here we go.
CURRENT STATS. - 2 pictures attached of me Today
6ft 1
23
around 16-18% bodyfat at the moment
Endomorph body type more than any other.
So Plans...
I work 8am - 5pm and drive 45mins to work and back.
I'm going to fast from 9pm to about 4pm as that fits in best with my day.
AAS ill be using 300mg Test, 500mg tren ace, 400mg mast prop and 100mg winny. 50mcg T3 ed also.
Peptides i'll be using and they are from ERGO PEP only.
I'll be dosing 10mg GW501516 on waking with any fat burners im taking.
100mcg Ipamorelin and 100mcg Mod-grf will be used every 3-4hours from waking till bed.
DIET
From waking till I eat my first meal at 4pm I'll be drinking a BCAA mix which has a 4:1:1 ratio with extra beta alanine, citrulline malate, electrolytes and vit b6. Will be a total of 60g so I imagine ill be consumin 15g say 7am, 10am, 1pm, 3pm then my FIRST meal at 4pm.
With these i'll be taking 2 x Green Tea also and 1g vit c.
Actual DIET..
4pm - 50g Whey Protein, 1 tablespoon Hemp Oil, 1 apple 5g Superfood. 30g oats. 1g cla.
Train from 6pm - 6.45pm then will do about 20mins cardio light intensity - During Training I'll be sipping on a EAA/BCAA/Creatine mix etc....
7.10pm - 50g Whey Isolate, 1 banana. 1g cla
8.00pm - 2 x 8-10oz SKinless Chicken Breasts, half cup rice. 1cup veg. Homemade tomato type sauce. 3g omega oil, 1g cla.
10.00pm - 8-10oz Extra Lean Grass Fed Steak Mince made into burgers. 1 cup greens. 3g primrose, 1g cla.
On a Non - workout day diet will be like this roughly..
3pm - 200g Lean Steak Mince Burgers with veg and sauce. apple 2 scoop whey and 1 tbsp EVOO, 1g cla.
6pm - 1 x 10oz chicken breast, 1 tin tuna, 1 tbsp hemp oil. 3g fish oil. apple. 1g cla
9pm - 1 x 10oz chicken breast, sauce. 2scoops casein. 1 tbsp hemp oil. 3g primrose oil veg. 1g cla
Training will be day on/day off...
Hoping i'll do ok on this!!
Thoughts?
So had a bad year this year.
Got ill and had a big op in april, then got an abscess from a grown hair so in total was off training for 14weeks.
Been back now for 4weeks and have booked a holiday which is 6weeks Today!
For the 14weeks i was off I ate nothing but rubbish etc...couldn't train and barely had any protein at all.
My HUGE problem when it comes to dieting is that I can go a few weeks..then ill have an event like a birthday, wedding etc or works do and just binge for a full day maybe more on EVERYTHING...and put out well over 10-12k cals of crap!!
So been reading LOTS of LEANGAINS and decided this would work well for me.
I did it briefly for 10days last year and lost loads of bloating etc and after a week it was fine.
SO....here we go.
CURRENT STATS. - 2 pictures attached of me Today
6ft 1
23
around 16-18% bodyfat at the moment
Endomorph body type more than any other.
So Plans...
I work 8am - 5pm and drive 45mins to work and back.
I'm going to fast from 9pm to about 4pm as that fits in best with my day.
AAS ill be using 300mg Test, 500mg tren ace, 400mg mast prop and 100mg winny. 50mcg T3 ed also.
Peptides i'll be using and they are from ERGO PEP only.
I'll be dosing 10mg GW501516 on waking with any fat burners im taking.
100mcg Ipamorelin and 100mcg Mod-grf will be used every 3-4hours from waking till bed.
DIET
From waking till I eat my first meal at 4pm I'll be drinking a BCAA mix which has a 4:1:1 ratio with extra beta alanine, citrulline malate, electrolytes and vit b6. Will be a total of 60g so I imagine ill be consumin 15g say 7am, 10am, 1pm, 3pm then my FIRST meal at 4pm.
With these i'll be taking 2 x Green Tea also and 1g vit c.
Actual DIET..
4pm - 50g Whey Protein, 1 tablespoon Hemp Oil, 1 apple 5g Superfood. 30g oats. 1g cla.
Train from 6pm - 6.45pm then will do about 20mins cardio light intensity - During Training I'll be sipping on a EAA/BCAA/Creatine mix etc....
7.10pm - 50g Whey Isolate, 1 banana. 1g cla
8.00pm - 2 x 8-10oz SKinless Chicken Breasts, half cup rice. 1cup veg. Homemade tomato type sauce. 3g omega oil, 1g cla.
10.00pm - 8-10oz Extra Lean Grass Fed Steak Mince made into burgers. 1 cup greens. 3g primrose, 1g cla.
On a Non - workout day diet will be like this roughly..
3pm - 200g Lean Steak Mince Burgers with veg and sauce. apple 2 scoop whey and 1 tbsp EVOO, 1g cla.
6pm - 1 x 10oz chicken breast, 1 tin tuna, 1 tbsp hemp oil. 3g fish oil. apple. 1g cla
9pm - 1 x 10oz chicken breast, sauce. 2scoops casein. 1 tbsp hemp oil. 3g primrose oil veg. 1g cla
Training will be day on/day off...
Hoping i'll do ok on this!!
Thoughts?