He has laid it all out in detail several times.
This is for growth periods. Anabolics he's said test around 750-1000, then a second anabolic (nandrolone, or boldenone, or primo, or masteron or tren). He has said he prefers to rotate them, like 750 test the whole time, plus 4-8 weeks of nandrolone, then switch nandrolone to 4-8 weeks of primo, then switch primo to 4-8 weeks something else, etc.
Orals he has said are fun, but the nutrition and timing is more important. But some anavar or dbol or anadrol before training can be beneficial for short periods for lagging body parts.
Gh he has said 0.25mg/kg per week is usually more than enough. So for someone 100kg (220lbs), that's 25mg/wk, or 75iu/wk, which is about 10iu/day.
Pre intra and post workout is a combination of electrolytes, essential amino acids, glutamine, citrulline, arginine, taurine, etc, carbohydrates from dextrose or vitargo or cyclic dextrin or Karbolyn.
Insulin around the workout is based on your glycemic response, the amount of nutrients coming in; not just general 10:1. He has said it can be sometimes as high as 20iu pre and 20iu post.
Nutrition he used to believe keeping protein as high as possible, something like 450g from direct sources. 2g/lb isn't unreasonable to him. Carbs and fats are as needed, depending on what phase of the day it is (fat burning phase, muscle building phase, etc.).
Training is a mix of stimulus for myofibrillar development (high intensity, low volume), and sarcoplasmic expansion (extremely high volume).
These are all general, and obviously will vary from person to person depending on their response, needs, tolerance, etc. His views from 20 years ago or even 10 years ago have changed, as we all understand that growth and progression of mind and concept is just as important as physical and short term goals.
