Hi Guys,
First of all i really enjoy reading here and i love this community, thats why i want to introduce myself.
My name is Manu and im 27 years old. I am from germany and train since 2010.
Seriously since 2011.
I am a natural athlete (had a course of oral trest some time ago but stopped soon as i got very bad bloodwork - seems roids arent made for me) and would like to add something to my supp arsenal. My height is 175cm and my wight is 85,2kg, bf around 12-14%.
I would say i am pretty good built considering my "dark side experience" is less than 8 weeks. (dont know if it even gives me any advantages?)
I am taking vitamins (mainly single vitamins, K2, D, b complex), digestive enzymes, Curucmin in novasol and bcm95 carrier, cissus and a complete joint complex, fish oil, krill oil, metformin (500-850 daily), vitamin c 1g 2x daily, NAC 1g 2x daily, Bromealin, melatonin,.. These are more or less my health supps. For performance i currently take pre workout (mesomorph or stimul8), follidrone 2.0 (which i really like) and OL testify pro which contains LJ100, Forskolin, KNO3, and some other agents.), also MK677 and green tea extract.
Training is Push/Pull 6 times a week, very low volume and high intensity (last set of each excersise is an itensity set, either drop, rest pause or static hold). Training is 5-6 excersises a 2-3 sets and duration is around 70min with warmup. Cardio is 2x liss on empy stomach for 50-55minutes and 2x Higher intensity for 25-30 minutes post workout.
I also fast for 18-21 hours and feast after my workout (during workout 10g peptopro, 20g bcaa, 10g glutamin, 5g citrullin). Pre workout always 8g citrullin malat, 1g agmatine and 5g taurine additional to my pre workout).
Macros on training days are 276c/245pro/55fats and for non training days 100c/260pro/120f. Fat sources are mainly eggs, salmon, fishoil, krilloil, almond butter, evoo and coconut oil. Sometimes red meat.
My aim with this macro/training split is lean bulk. I add weight very easily, thats why my kcal are "pretty low" for most of you i guess. But i think i have to adjust slightly because over the last 14 days i have lost 0,7kg. Not sure if i adjust because i was able to increase load on working sets, this should indicate muscle building i guess.? I see after another 7-14 days if i add some fats.
now my questions:
Would you guys change my marco split? I know some ppl here are believers in higher fats for naturals. Would it be advisable to reduce carbs to lets say 160g and add in another 50g fats on training days?
Would you add/remove any supplements?
I have heard good things about humanofort on this forum. I have searched for it but it seems that in europe you can only get the labrada brand humanofort. Does anyone know if this is the same formula or if it is as good as the one used in the US? (fitness enterprise if i am correct)
Thanks alot guys!
First of all i really enjoy reading here and i love this community, thats why i want to introduce myself.
My name is Manu and im 27 years old. I am from germany and train since 2010.
Seriously since 2011.
I am a natural athlete (had a course of oral trest some time ago but stopped soon as i got very bad bloodwork - seems roids arent made for me) and would like to add something to my supp arsenal. My height is 175cm and my wight is 85,2kg, bf around 12-14%.
I would say i am pretty good built considering my "dark side experience" is less than 8 weeks. (dont know if it even gives me any advantages?)
I am taking vitamins (mainly single vitamins, K2, D, b complex), digestive enzymes, Curucmin in novasol and bcm95 carrier, cissus and a complete joint complex, fish oil, krill oil, metformin (500-850 daily), vitamin c 1g 2x daily, NAC 1g 2x daily, Bromealin, melatonin,.. These are more or less my health supps. For performance i currently take pre workout (mesomorph or stimul8), follidrone 2.0 (which i really like) and OL testify pro which contains LJ100, Forskolin, KNO3, and some other agents.), also MK677 and green tea extract.
Training is Push/Pull 6 times a week, very low volume and high intensity (last set of each excersise is an itensity set, either drop, rest pause or static hold). Training is 5-6 excersises a 2-3 sets and duration is around 70min with warmup. Cardio is 2x liss on empy stomach for 50-55minutes and 2x Higher intensity for 25-30 minutes post workout.
I also fast for 18-21 hours and feast after my workout (during workout 10g peptopro, 20g bcaa, 10g glutamin, 5g citrullin). Pre workout always 8g citrullin malat, 1g agmatine and 5g taurine additional to my pre workout).
Macros on training days are 276c/245pro/55fats and for non training days 100c/260pro/120f. Fat sources are mainly eggs, salmon, fishoil, krilloil, almond butter, evoo and coconut oil. Sometimes red meat.
My aim with this macro/training split is lean bulk. I add weight very easily, thats why my kcal are "pretty low" for most of you i guess. But i think i have to adjust slightly because over the last 14 days i have lost 0,7kg. Not sure if i adjust because i was able to increase load on working sets, this should indicate muscle building i guess.? I see after another 7-14 days if i add some fats.
now my questions:
Would you guys change my marco split? I know some ppl here are believers in higher fats for naturals. Would it be advisable to reduce carbs to lets say 160g and add in another 50g fats on training days?
Would you add/remove any supplements?
I have heard good things about humanofort on this forum. I have searched for it but it seems that in europe you can only get the labrada brand humanofort. Does anyone know if this is the same formula or if it is as good as the one used in the US? (fitness enterprise if i am correct)
Thanks alot guys!