It's time to get HUGE!

[johnjuanb1]

It sounds like your appetite is consistently very good. My appetite for the past several months is dead. I have to force feed. If I could grow and never eat, I swear I wouldn’t eat. Haha

 

[bill2]

How much volume are u using per body part per week Elvia?
Do you wave up the volume gradually or stick with that and only focusing on increasing shrugged/ reps as to progress overload,?

 

[Elvia1023]

It sounds like your appetite is consistently very good. My appetite for the past several months is dead. I have to force feed. If I could grow and never eat, I swear I wouldn’t eat. Haha

My appetite is up and down. I have good and bad days but it is improving. I haven't forcefed anything since starting this thread. If I am bloated and not hungry I won't eat but I do sometimes eat when I am not that hungry but never force it. The later will always happen when someone is eating 6 times per day though. I love food but if I could eat 3 standard meals and grow huge from it I would be made up. Eating like I am also just costs a lot as well so my food bill is very high. Today I added some different meals in just to keep things different. Today was an off day from the gym and I have ate...

- 1 avocado, mixed nuts, 1 passion fruit and a protein shake.
- Chicken satay, vegetables, jasmine rice.
- Chicken coconut curry with quinoa, chickpeas and jasmine rice.
- Beef mince, baked beans and basmati rice.
- Beef mince, baked beans and basmati rice.
- Blueberry granola with coconut milk (just about to eat )

Today I have also snacked having 2 clementines, 1 kiwi, about 200g blueberries and 6 medjool dates. Plus 2 EAA shakes with my controlled labs orange triad (multi-vitamin and greens powder). The beef mince meals were made with organic beef mince that was 12% fat. The beans were organic heinz baked beans. I used 200g beef mince and 1/2 tin of beans per meal. The rice accounted for approx 90g carbs per meal. Protein shakes are always about 50g protein. The granola is always about 300g so today that would equal 57g fat (13.5g saturated), 177g carbs (54g sugar), 30g protein and 21g fibre. That's 1383 calories not counting the coconut milk. I use about 500ml (half the carton) of coconut milk which is 100 calories so that's 1483 for today's cereal meal.

 

[Elvia1023]

How much volume are u using per body part per week Elvia?
Do you wave up the volume gradually or stick with that and only focusing on increasing shrugged/ reps as to progress overload,?

I have posted my workouts so you can see for yourself. I am doing approx 4 working sets twice in 8 days for every bodypart. My last pull day was done in just over 1 hour for example but most days range from 1-2 hours. I make sure I have adequate rest periods of 2 mins before my working sets. I do approx 10 working sets per day so that is 20 mins rest alone. Although I try to go through my warm ups fairly quickly unless I start with a big movement such as pressing. In that event then I will basically go up 10kg per side each set. I start at 15 or so reps but when I get heavier the reps go down and my last warm up sets are 5-2 reps just to get me ready for the heavy weight without adding too much volume and negatively effecting overall recovery. I am training push, pull, legs and usually in the gym 5 days per week so I go through 2 rotations every 8 days. Nothing is set in stone though because I simply rest when I need it but average about 5 days per week. I usually do 3 exercises per bodypart and 1 working set but sometimes 2 for certain movements. The volume will stay exactly the same but I will try to get progressively stronger in movements. So my main driver for progression won't be volume but strength and execution.

 

[johnjuanb1]

My appetite is up and down. I have good and bad days but it is improving. I haven't forcefed anything since starting this thread. If I am bloated and not hungry I won't eat but I do sometimes eat when I am not that hungry but never force it. The later will always happen when someone is eating 6 times per day though. I love food but if I could eat 3 standard meals and grow huge from it I would be made up. Eating like I am also just costs a lot as well so my food bill is very high. Today I added some different meals in just to keep things different. Today was an off day from the gym and I have ate...

- 1 avocado, mixed nuts, 1 passion fruit and a protein shake.
- Chicken satay, vegetables, jasmine rice.
- Chicken coconut curry with quinoa, chickpeas and jasmine rice.
- Beef mince, baked beans and basmati rice.
- Beef mince, baked beans and basmati rice.
- Blueberry granola with coconut milk (just about to eat )

Today I have also snacked having 2 clementines, 1 kiwi, about 200g blueberries and 6 medjool dates. Plus 2 EAA shakes with my controlled labs orange triad (multi-vitamin and greens powder). The beef mince meals were made with organic beef mince that was 12% fat. The beans were organic heinz baked beans. I used 200g beef mince and 1/2 tin of beans per meal. The rice accounted for approx 90g carbs per meal. Protein shakes are always about 50g protein. The granola is always about 300g so today that would equal 57g fat (13.5g saturated), 177g carbs (54g sugar), 30g protein and 21g fibre. That's 1383 calories not counting the coconut milk. I use about 500ml (half the carton) of coconut milk which is 100 calories so that's 1483 for today's cereal meal.

Maybe I’ll add granola and cereal with Greek yogurt, milk and fruit, like you. I can barely get my 6 hard boiled eggs down at work without puking. I’m growing nicely but weight has been stable for months. I’m cool weighing 235. I just want my muscles to keep filling out like they are.

What’s minced meat? That must be a British thing.

Is Flex still greedy with food trying to eat yours?

 

[Elvia1023]

Maybe I’ll add granola and cereal with Greek yogurt, milk and fruit, like you. I can barely get my 6 hard boiled eggs down at work without puking. I’m growing nicely but weight has been stable for months. I’m cool weighing 235. I just want my muscles to keep filling out like they are.

What’s minced meat? That must be a British thing.

Is Flex still greedy with food trying to eat yours?

There are alsorts of great combo's that you can get down fairly easily. I am a big fan of granola in lower fat greek yoghurt. I may have to do that soon as recently all my granola is combined with just coconut milk. The level of bloat for me using coconut milk vs dairy milk is night/day. Even if you don't want insane calories you go with stuff like cottage cheese and fruit which for me is easy to get down. I also add a little fruit juice to my cottage cheese with pieces of fruit and it tastes so nice and is easy to get down. The quality isn't as high but you could even just add stuff like tinned mandarins or pineapple (in juice) to your cottage cheese or yoghurt with some berries to finish. I also like using oats with flavoured whey mixed in and maybe a sliced banana and some dried fruit mixed in. Much easier than eating 5+ meat meals per day. Obviously meat meals are my foundation but if I want to add calories without force feeding I go with easier options.

Minced meat is just ground meat I was also thinking guys probably view my post last night as I weigh everything but I don't weigh anything. I just eye ball things. I buy 400g organic beef mince and just half that. Rice I use 80-90g carb packs. Pasta I get 500g boxes and just use about 2/5 so approx 140g carbs per meal. If I want to do mega carbs pasta is perfect for me as I could easily go through 300g (210g carbs) if I wanted to. The 200g I usually have feels like nothing to eat for me. Granola usually 500g boxes and I just have 3/5. I actually had a 400g bag last night I done 3/4 then thought just do it all so it was closer to 2000 calories. I get good granola and over here it's not cheap but an examples last nights had whole cashews and dried blueberries and cost me about $5-6 for the 400g bag. That's still cheaper than a beef and rice meal. I was a bloated mess after eating 2 beef mince and bean and rice meals last night though. Those heinz baked beans taste amazing but the gas was bad I only waited no more than 1 hour between both meals and each one was a decent size.

Flex is greedy and loves his food. He sometimes tries to get mine but can be respectful at times. Well other times he just barks at me demanding to be fed. When he stayed at a kennels when we went on holiday the guy said Flex had to be fed separately. Reason being he would eat his food in seconds and then proceed to steal all the other dogs food. Plus these were big dogs as well and they let him because the guy said Flex was the boss when he stayed. I have told you another story before about when he stayed at a friends house when we were away for a few days. They have 2 dogs and leave food out all the time but they can't because Flex will just eat it all. Plus when they went to sleep he went into the cupboard and opened up an entire large bag of dog food and ate it all. When they woke up he had poo'ed in every room of their apartment because he had gone through about kg's of dog food

I mainly just give him dog food but sometimes I will boil chicken breast and add some rice/pasta and drizzle with extra virgin olive oil. Right now he eats standard lamb and rice dry dog food but I drizzle it with a tiny bit of walnut oil. He eats better than my girlfriend Speaking of food I am going to eat then go and train legs and plan to push it hard. Have a great day everyone.

 

[johnjuanb1]

Flex is funny! He’s definitely a bodybuilder Dog. Eats a ton and poops a ton.

 

[Elvia1023]

Things are good and just carrying on as normal. I trained legs yesterday and it was a great workout. I dosed 10iu humulin-r pre workout with 20mg cialis and the pumps/fullness were ridiculous. I think for optimal results over time there needs to be a fixed structure in your routine so when you try to constantly get stronger it's easy to quantify your progress. Although I do train in different gyms so I don't do that from every workout but gradually over time. In all of my main movements I have gotten stronger since starting this log so that's good enough for me. I do have weight targets for all my main movements. At other times it's just about trying to workout as intensely as possible and make my working sets count. The fact my calories are gradually increasing is reason enough for me to carry on growing regardless if I get an extra rep every workout.

My working sets have been brutal recently. I wasn't that motivated before training legs but I tell myself before every main set to "fucking make it count". That is key for me. I still try to mentally engage the muscle (mind muscle connection) during all warm ups and I am always focused but occasionally I can be on auto pilot at times when working up the weight to get my mind/body ready for the heavy set. I tell myself if I don't make this set count coming to the gym was pointless and I put everything I have into it. I left out any squat or deadlift style movements but they will be back next leg day.

Warm Up (Spin Bike for 5 mins).
Leg Press Calf Presses... 6 working sets using 3 different weights and 2 different styles (straight leg and slightly bent knee).
Seated Unilateral Leg Curls... 2 working sets for each leg.
Glute Raises... 1 working set with static hold for each side.
Hip Abductors... 1 working set.
Hip Adductor... 1 working set.
Leg Press... 2 working sets (2 different stances).
Leg Extensions... 1 working drop set with static hold.
Stretches.

The leg extension set was 50 reps. It's strange to have a set number of reps for a working set. However the last few reps were partials so I had essentially failed. I done the full weight rack for 10 controlled reps, 2 pins down for another 10 reps, 2 pins down for another 10, etc. Then after I got to 50 reps I had 5 or so secs rest then done a static hold to failure.

Tonight was push day and another great one...

Warm Up.
Smith Shoulder Press... 2 working sets (loading with 3pps and drop off with 2pps).
Machine Lateral Raises... 1 working set.
Standing DB Lateral Raises... 2 working sets (straight arm with 30lb db's and bent arms with 70lb db's).
Machine Incline Chest Press... 1 working set.
Machine Flyes... 1 working set with static hold.
Flat Bench Press... 2 working sets (loading with 2.5pps and drop off with 1.5pps).
Tri-cep Pushdowns using Lat Pulldown... 1 working set with 60kg.
Machine Seated Overhead Tri-cep Extensions... 1 working set.
Floor EZ Bar Skull Crushers... 1 working set (with deadstops to finish) with 25kg per side.
Stretches.

I added in some flat bench but didn't want to push the weight too much and kept the reps higher with perfect form. The incline machine press was done on the heaviest pin loaded machine I have ever used. I have used it a few times recently and have tried to progress in reps each time. It's crazy the difference from machine to machine even with the same weight. I barely fit in the machine and it's really old and made by Paramount Fitness. I do the full weight rack but even getting it up in the first place is quite a struggle. I was hoping I could get 30kg per side on the floor skull crushers but 25kg felt really heavy so I left it at that. I knew when I warmed up with 20kg so started 25kg (instead of 30kg) knowing it was my final set.

Today I started with chicken and rice and 2 kiwi's. We were then out for lunch and we got fondue which filled me up so I didn't eat for another 5 hours. I was bloated so didn't want to force anything. My next meal was fairly light in the form of turkey breast, rice cakes and 2 clementines. I then trained with my usual intra shake. Post workout I had about 300g chicken and a massive plate of pasta. About 300g pasta so 210g carbs and I ate that easily. Now I am going to have some steak with the left over pasta from the box so about 200g (140g carbs). If I eat again pre bed it will probably be 1 avocado, mixed nuts and a protein shake. The fondue meal is basically loads of melted cheese with bread, deli meat and a salad with dressing. It's common with eating that much cheese but the fondue done me and my gf in and we both ended up sleeping for a few hours.

 

[Elvia1023]

I forgot to mention I drizzed all my pasta with extra virgin olive oil. Just a simple way to increase calories and get some good fats into my diet. Drizzling the oil onto foods is the optimal way of taking it in. Although there is a misconception with olive oil with many thinking you can't heat it as it will create toxins and lose all of it's goodness. Even though it's smoking point is relatively low it can safely be heated. It's even more resilent than many other oils even ones with much higher smoking points. Although heating it will degrade some of the antioxidants and vitamin e it contains so drizzle it on food.

I also recommend using a good brand because most are utter crap and in many cases a mixture of oils and not actually olive. I read one stat that 69% of products aren't olive and usually cheaper oils such as soybean or sunflower oil. Look for cloudy oils which smell and taste good (the words fragrant, bright and fruity come to mind). Extra virgin olive oil is great for your overall health. It should increase HDL, lower LDL, reduce inflammation, protect against heart disease, act as an anti-bacterial and it's good for your joint (arthritis). Here is the current brand I am using...

 

[bill2]

What's your macros at this point Elvia?


Also... how much cardio are you doing for this growing phase?

 

[Elvia1023]

What's your macros at this point Elvia?


Also... how much cardio are you doing for this growing phase?

I don't have set macros and just listen to my body. If I can eat more I will. If I am getting too bloated I leave it. I am eating 6 decent meals (started at 5) pretty much everyday though. Most have the similar calories (not through the day but day after day) as well. Nothing is exact with me though. It's working though as I have put on about 20 pounds in the last month and my abs are still showing so I am going to just push it more and more.

I think when guys (not all but many) over analzye things when trying to grow it usually just sets them back. Although there is some method to the madness It's been shown in studies at times if you are in a small surplus/deficit it's possible no weight is gained/lost. Obviously the bigger the surplus the larger probability fat will be put on. I haven't a clue what my maintenance calories are as everyday is different and there are so many variables. But I basically keep it simple and stick to the same sort of food everyday so I gauge things day to day and week to week. Some like to weigh everything and move up 100 calories at a time and are very scientific with things but I could never be like that. I am basically just eating as much as I can without gaining unnecessary fat and my calories have gradually increased (approximately) over time.

Look at today for example which I consider a great day of eating and if I carry on eating like this I know I will grow well for a set time then of course I will get to a point I need to increase things.

Synthepure, oats, pineapple, banana, mixed berries and water.
Beef, rice and Asian vegetables.
Intra... 6 scoops of Yamamoto Nutrition's Energan (40g HBCD's, 15g EAA's, 8g l-citrulline etc).
Chicken and pasta.
Synthepure, oats, 2 apples, 2 kiwis, mixed berries and water.
Beef and pasta drizzled in extra virgin olive oil.
Chicken and pasta drizzled in walnut oil.

I do the same amounts of each ingredient pretty much every time and it all depends upon the packages/boxes I buy. I try to get 200g packs of meat and if I get large packs I usually divide them to approx 200g. However today just because they had 50% off on some packs of meat that were 270-320g I literally just kept it simple and had 1 pack per meal. If a pack is 350g or above I usually divide it into 2 meals but today even had the 320g pack of chicken in 1 meal. Synthepure is always about 50g protein. Rice is usually 80-90g packs. If I cook it from a box I do a lot more. Pasta is always approx 200g so 140g carbs. The smoothies are usually about 100g carbs in total. So using that you have 100 + 90 + 40 + 140 + 100 + 140 + 140 = 750g carbs. Although today I did drink a 900ml Innocent clementine/mandarin juice post workout which I never do (it's been months) but I simply felt like it so that is another 99g carbs so call it 100g and that's 850g carbs. I also had 1 small honey yoghurt and just remembering I put about 40g carbs from honey in my intra shake so we are are at about 910g carbs. Then if you count the orange I had and the medjool dates you can basically call it 1kg carbs so 4000 calories worth of carbs. That is a massive amount and I am usually at about 800g but as I stated I want to grow fast. I also trained for 2 hours today and I took my dog on a 2 hour walk and 2 others for about 15 mins each. I also done 20 mins cardio in the gym as well. I usually do 15-20 mins cardio approx 4 times per week but take Flex out a few times everyday. Whilst I am here 50g, 60g, 70g, 50g, 60g, 60g so 350g protein plus about 30g eaa's on top of that. I will probably eat a meal before bed as well so today has been a high day

 

[Elvia1023]

I was going to go to the gym last night but my body was tired. I ended up laying on the sofa bed in my clothes and fell asleep and got up very early. I usually dose my AAS in the night but as I had fell asleep dosed them in the morning at 250mg test c, 150mg deca and 100mg mast. I have ran out of test c so going to replace it with an old test e. I am swopping over to sust and npp in Jan so will save the sust. I will do the same volume so 0.5ml twice weekly so now my test dose will be 600mg per week as the test e is 300mg/ml. Today I started lantus at 30iu and pre workout I dosed 2iu hgh. I will dose another 2iu hgh before bed. The other day I missed hgh for 1 1/2 days so tried 4iu pre bed and the cts was ridiculous. I also had a headache all day from the hgh (had it last time at a higher dose). The dreams I had were also crazy (which I love).

I dosed 2 scoops of Myoblox's Loco Cinco XO pre workout which always makes me feel great. It was pull day and it looked very similar to the last 2 pull workouts but I moved up to 5pps rows and added in more direct forearm work. My entire workout looked like...

Abs for 15 mins.
Incline Bench DB Rear Delt Flyes... 1 working set.
Incline Bench DB High Rows... 2 working sets with different grips.
Rope Rows (hybrid movement with the rope at the highest setting and me leaning forward but pulling down to the sides of my lower back)... 1 working set.
Machine Pulldowns... 1 working set.
Machine Rows... 2 working sets with 1 loading at 5pps and 1 back off with 3pps.
Barbell Shrugs... 2 working sets (1 from the front and 1 from the back).
Back Extensions... 1 working drop set with 20kg, 10kg and bodyweight.
Machine Lower Back Extensions... 1 working set.
Unilateral Cable Curls... 1 working set with each arm.
Preacher EZ Curls... 1 working set with 20kg per side.
Standing Reverse EZ Curls... 1 working set with 15kg per side (high reps).
DB Hammer Curls... 2 working sets... 1 loading with 30kg db's and one drop off with 22kg db's.
Barbell Forearms Twists... 1 working set.
Forearm DB Superset (pronated, hammer and supinated wrist curls then db twists)... 1 working set for each arm.
Incline Treadmill... 20 mins at 15% and 4-5km/h.
Stretches.

I felt my right trap go on my working set of barbell shrugs but it is fine. I done some self therapy leaning hard against one side of a plate loaded chest press (the part that holds the plates). It's a perfect shape so if you press your back against the tip and lean hard against it whilst rotating your arm it can get into the area very deep. Tomorrow will be legs and I am looking forward to it

 

[Elvia1023]

I fell asleep again but it's worked out well. So yesterday was a rest day but today will be legs. I didn't take lantus yesterday but have just dosed 30iu with 2iu hgh. The hgh is being a problem but won't bore you on that I am going to train legs now so it should be brutal. Going to a gym with a decent plate loaded leg press so that will be one of my main movements today. Everything else will be the same as what I always do but no squat machine. I may add in a squat variation though. I will see how I feel but I also want to include some heavy (well moderate) stiff leg deadlifts.

Today my first meal was a synthepure fruit smoothie made with 50g synthepure, oats, 2 apples, 2 kiwi's, mixed berries and water. My preworkout meal was steak, basmati rice and green lentils. Intra will be the usual with some coconut sugar added. I haven't ordered any supps recently so have ran out of a few things including intra carbs and my actual intra will be gone in a few days as well. So when I was in the supermarket last I noticed some coconut sugar so will start using little bit of that. I will stock up soon on a new intra product and some health supps. I really like Axe and Sledge's Demo day so will likely get that and add EAA's to it.

I also ran out of pomegranate extract and gutright but will restart them again in the New Year. At the moment here are my current supps...

Supplement Needs CV Stack (HeartStack)... 2 servings per day
Supplement Needs Astrag-Flow (KidneyBPStack)... 2 servings per day
Controlled Labs Orange Triad + Greens... 2 servings per day.
Zein Pharma Vitamin C... 2500mg AM/PM (5 grams per day).
Yamamoto Nutrition Krill Oil... 1.5g AM/PM (3 grams per day).
Synthetek's Synthergine... 2ml AM/PM (4ml per day).

Check out my new gym top

 

[Elvia1023]

I am eating a lot and getting plenty of sleep so my recovery from my hard workouts has been good. However, yesterday I destroyed my legs so today they are really sore. I also changed up my diet yesterday but still had 6 meals but some were smaller as I wanted to give my digestive system a little break. I also didn't feel like eating much meat so swopped some meat meals for cottage cheese with fruit. It worked out well because I woke up with a much flatter stomach and today I have ate a lot but looked much better for it. It's also nice to just change up food sources from time to time as I get bored of eating chicken and beef. In the past I have gone long periods with eating next to no meat but for optimal gains I need to have it in there so having a 1-2 day break every few weeks works out for me.

I don't really load up the leg press like I used to it but still lift heavy but make each rep as hard as possible. My working sets were with 8pps then 6pps. I worked up slowly to 8pps and done 1 working set with my feet wide so I could get as much rom as possible. I control every part of the rep and bring it as low as possible then pause then lift it up slowly. So 8pps on the technogym leg press is plenty and I pushed it hard. I then waited approx 1 min before doing a 2nd working set with the same weight but using a more quad focused stance with my feet very low and closer together. For that working set the rom is smaller but still fully controlled and brutal. I have very long legs so on the limited rom sets I can keep the safety on and I touch the bottom lightly before pushing up. It enables me to push it that extra bit as I don't have to worry about failing so basically go until I can't move it anymore and the safety is in place. I then lowered to 6pps and done the same so 1 working set with a wide stance and deep rom and another 1 min rest before a 2nd working set with the same weight but a lower and closer stance.

It's also interesting how fear and simply not performing a movement frequently for years can really minimize your strength in that movement. I tried some stiff leg deadlifts and told myself just work up to as much as possible. I see guys on IG lifting silly amounts of weight in this movement and I know if I never injured my back I would be doing the same now. The movement felt decent but I still lift with a massive sense of fear thinking I am going to injure my back and rightfully so (I am playing with fire). I worked up to 40kg pps (4 x 10kg plates) and I didn't feel safe going any higher. That set felt really heavy though and I did go to failure. Today when I bent down to put Flex's lead on my back nearly went so again it's playing with fire but now I am fine. I won't do the movement next leg day and will see how I am for the following one and if I feel ok will repeat it. I ended my workout with a crazy leg extension drop set. I done the set then a static hold set and was lying on the floor shaking and some guy ran over thinking I had injured myself. It's a great feeling though and the pump was ridiculous and my legs are very slowly improving. My full workout looked like...

Warm Up
Leg Press Calf Presses... 4 working sets using 2 different weights and 2 different styles (straight leg and slightly bent knee).
Calf Extensions... 2 unilateral working sets for each leg then 1 working set for both legs.
Seated Leg Curls... 2 unilateral working sets for each leg then 1 working set for both legs.
Barbell Stiff Leg Deadlifts... 1 working set.
Hip Abductor... 1 working set.
Hip Adductor... 1 working set.
Leg Press... 4 working sets (2 with middle/wide stance and 2 with low and close stance).
Leg Extensions... 2 working sets (drop set and static hold set).
I tried some pistol squats but could barely even walk so just repped out 1 set of bodyweight squats).
Stretches.

 

[Elvia1023]

As I just posted walking has been a struggle today but it was push day and that's exactly what I done. Really good day with plenty of rest and plenty of food. I felt as full as a house post workout because the pump was crazy. That's because I added 20mg cialis preworkout and I also dosed 2 scoops of Myoblox's Loco Cinco XO pre workout. No lantus but I did dose 10iu humulin-r and 2iu hgh pre workout as well. I added some weight to my flat Smith press which felt good...

Warm Up.
Smith Shoulder Press... 2 working sets (loading with 3pps and drop off with 2pps).
Machine Lateral Raises... 1 working set with the full weight rack (including partials).
Incline Bench Lateral Raises (strict form)... 1 working set with 14kg db's.
Machine Shoulder Press... 1 working set with the full weight rack.
Machine Pec Deck... 2 working sets (1 loading and 1 static hold set).
Smith Bench Press... 1 working set of 6 reps with 4pps.
Machine Chest Press... 1 working set with the full weight rack (4 sec negatives).
Tri-cep Pushdowns... 1 working set with the full weight rack (50kg).
Lying DB Tri-cep Extensions... 1 working set for each arm using a 22kg db (with negative reps).
Tri-cep Dips... 1 working set.
Stretches.
No cardio in the gym but when I got home I took Flex out for a 1 hour walk (always a decent pace).

Today I have ate...

Chocolate and Nut Granola with fresh raspberries, blueberries and coconut milk (approx 2100 calories).
Synthepure, oats, 2 apples, 2 kiwis, mixed berries and water.
Beef Mince, long grain rice and 2 clementines.
INTRA- 500ml Grape Juice (90g carbs) with water and 6 scoops of Yamamoto Nutrition's Energan (40g HBCD's, 15g EAA's, 8g l-citrulline etc).
Synthepure, oats, pineapple, 1 kiwi, mixed berries and water.
Chicken Breast (300g) with 200g (140g carbs) pasta.
Chicken Breast (300g) with 200g (140g carbs) pasta.

As I have ran out of intra carbs I bought some coconut sugar but I also decided to get some grape juice. I also have grape flavoured eaa's so I can combine the two. The grape juice tastes amazing and is 18g sugar per 100ml so I used 500ml (90g sugar) with water and my intra product. It will do until I order more HBCD's etc. My synthepure fruit smoothies have also been about 120-150g carbs today. I had 2 x 300g packs of chicken breast and cooked both and decided to eat the 300g (half the pan) for each meal which is much more (75g protein) than my usual 200g (50g protein). The granola I had first thing and I went back to bed for a few hours after eating it. I was planning to have chicken and pasta post workout but Flex was barking at me to go out so I decided to have a synthepure smoothie as it's fast and easy to get down. I took him out for 1 hour so was hungry by the time I got back and had chicken. I am at 6 meals today but will have something before bed. I may have cottage cheese but it will probably be 1 avocado, mixed nuts and a protein shake.

 

[LK3]

dude, cialis is GREAT pre work out!
i took some the other day pre work out after not taking in a very long time, sick pump!
keep it up bro!

 

[LK3]

ha....
cialis helps that too!

 

[skyblob]

Elvia, where you live brother im trying to get your « supplements needs » stack but only find it in the UK. Im in Canada

 

[Delt123]

Elvia, where you live brother im trying to get your « supplements needs » stack but only find it in the UK. Im in Canada

Think he is from Switzerland but not a 100% sure on that

 

[Elvia1023]

Elvia, where you live brother im trying to get your « supplements needs » stack but only find it in the UK. Im in Canada

Think he is from Switzerland but not a 100% sure on that

Yes I live in Switzerland but I am from the UK. The problem with supps in the UK they are generally more expensive than the US. I just checked SN's actual website and they deliver to Canada. I am not sure if it will be cost effective though. I see the prices go on weight so it may not be worth adding in larger tubs of anything but you could order the health supps. You might be best trying getting something like MPA's HeartSolve and CardioSolve or Like A Pro's Complete Health product. The later would literally cover everything. Although you would need to then buy astragulus alone and if you wanted 8g per day like I am using add it in at that dose with the MPA products or at 5g (it contains 3g) with the Like A Pro product. They are both not cheap but contain lot's of useful ingredients. The Like A Pro supp covers everything.