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Optimizing Peri Workout Nutrition

R3aper7

Member
Newbies
Joined
Nov 5, 2023
Messages
47
Currently, I train before work. It’s not optimal but with three kiddos and a ton on my plate, this is how I can consistently get my workouts in.

I’m currently dieting down, and current macros are as follows for training days.

218C/246P/55f

Current cycle
525 sust
480 mast
150 primo
75 mg proviron
100mcg t4
50mcg t3
75 mcg clean (cycled bi weekly)

Will titrate dosages upward as food comes down. Eventually getting to 750 or 800 test, 600 mast 200 primo and will add tren in at 200 late May. Maybe add an oral (var or winny) to put the finishing touches on things before vacation. Also titrated to 6 iu gh over the last 6 weeks - feeling lethargic but I can deal.

I’m thinking about adding novo rapid about 15 mins before the gym. And potentially splitting my GH injection to 3iu fasted AM and 3iu before bed.

Here’s my current training day layout:

3am: Wake up at take 100mcg t4
330am: take t3, 20mg cialis, 75mg clen (cycling 2 weeks on 2 off), 75mg proviron, 2.4g fish oil 1g vitamin C, 3g taurine, 22g whey protein iso 30g dextrose, pre workout
4am: intra workout 40g dextrose, creatine mono, 3g taurine, 3-5g Himalayan pink salt
545am: 50g simple carbs 66g whey protein isolate
11am: first whole food meal 200g chicken breast 175g white rice 20g peanut butter
5:30pm: second whole food meal 200g chicken breast 175g white rice 14g olive oil
8:30pm: salad with 100g chicken breast
lite Cesar dressing supplying the rest of my fats for the day. 6iu GH
10pm: bedtime

This is what I’ve come up with, I dropped my coach in February as we just weren’t in the same page. So I’m sure it’s going to take time to dial everything in. I’m hoping some of the more experienced guys can offer some feedback/advice.
 
I'm not an expert on supplements but I use demo day. We used dextrose and malto back I'm the day for fast carbs but they have better options now days. For me it's pink salt, 1 scoop of demoday, 1.5 scoop eaa and some glycerin.
 
I'm not an expert on supplements but I use demo day. We used dextrose and malto back I'm the day for fast carbs but they have better options now days. For me it's pink salt, 1 scoop of demoday, 1.5 scoop eaa and some glycerin.
Hey thanks for responding. Dextrose is just a cheap way for me to get my carbs, I got like a 10lb tub for next to nothing so I’m just gonna burn through it and maybe pick something else up. But honestly, it doesn’t cause any GI discomfort and it seems to fuel me sufficiently through my workouts, so for the time being it’s working. I forgot to add I use about 20g eaas intra as well 👍
 
Currently, I train before work. It’s not optimal but with three kiddos and a ton on my plate, this is how I can consistently get my workouts in.

I’m currently dieting down, and current macros are as follows for training days.

218C/246P/55f

Current cycle
525 sust
480 mast
150 primo
75 mg proviron
100mcg t4
50mcg t3
75 mcg clean (cycled bi weekly)

Will titrate dosages upward as food comes down. Eventually getting to 750 or 800 test, 600 mast 200 primo and will add tren in at 200 late May. Maybe add an oral (var or winny) to put the finishing touches on things before vacation. Also titrated to 6 iu gh over the last 6 weeks - feeling lethargic but I can deal.

I’m thinking about adding novo rapid about 15 mins before the gym. And potentially splitting my GH injection to 3iu fasted AM and 3iu before bed.

Here’s my current training day layout:

3am: Wake up at take 100mcg t4
330am: take t3, 20mg cialis, 75mg clen (cycling 2 weeks on 2 off), 75mg proviron, 2.4g fish oil 1g vitamin C, 3g taurine, 22g whey protein iso 30g dextrose, pre workout
4am: intra workout 40g dextrose, creatine mono, 3g taurine, 3-5g Himalayan pink salt
545am: 50g simple carbs 66g whey protein isolate
11am: first whole food meal 200g chicken breast 175g white rice 20g peanut butter
5:30pm: second whole food meal 200g chicken breast 175g white rice 14g olive oil
8:30pm: salad with 100g chicken breast
lite Cesar dressing supplying the rest of my fats for the day. 6iu GH
10pm: bedtime

This is what I’ve come up with, I dropped my coach in February as we just weren’t in the same page. So I’m sure it’s going to take time to dial everything in. I’m hoping some of the more experienced guys can offer some feedback/advice.
I would use Humalog if possible as it’s a bit easier to control and time.

But either way you can drop insulin in 2-3 units based on what you have currently above, but I would start low and slow as you’re not loading with whole food.

Using just dextrose can lead to chasing your insulin very quickly if you’re not careful given how fast it digest. There’s nothing wrong with it as a carb source as long as it doesn’t cause GI issues.

If you could manage to get a wholefood in before training that would be ideal IMO, but get it with your schedule. When I say whole food you could even do beef or whey isolate blended with some organic rice crispy cereal, Chex and frozen blue berries.

Mad props for going 3am to 10pm everyday. That’s when you know you’re committed.
 
I would use Humalog if possible as it’s a bit easier to control and time.

But either way you can drop insulin in 2-3 units based on what you have currently above, but I would start low and slow as you’re not loading with whole food.

Using just dextrose can lead to chasing your insulin very quickly if you’re not careful given how fast it digest. There’s nothing wrong with it as a carb source as long as it doesn’t cause GI issues.

If you could manage to get a wholefood in before training that would be ideal IMO, but get it with your schedule. When I say whole food you could even do beef or whey isolate blended with some organic rice crispy cereal, Chex and frozen blue berries.

Mad props for going 3am to 10pm everyday. That’s when you know you’re committed.
Appreciate the kind words man and I appreciate your input👍. I’m not opposed at all to switching things up a bit, I’ll try the cereal, fruit and whey tomorrow. I was always concerned with how little time I have between my food and my workouts that digestion would be an issue. I’ll pick up some humalog as well once I get a chance. For now, I’m gonna give the novorapid a shot tomorrow @3iu right after my shake (about 15 minutes pre workout) and see how it goes.
 
Curious - when’s the last time you checked your fasted BG?
 
A few suggestions.

The things I personally would question for myself if I only had 5 hrs of sleep would be.

Do I really need to wake up a half hr early to take t4. Do you really need it?
Do you wake in the middle of the night to use the wash room or even before bed if it's been hr and half after eating
And take it then

I would train fasted and just start sipping my shake while getting up, way to gym and just use slin postworkout .

Sleep is more important to me then pre workout slin or the need to get up half hr early to take t4
 
A few suggestions.

The things I personally would question for myself if I only had 5 hrs of sleep would be.

Do I really need to wake up a half hr early to take t4. Do you really need it?
Do you wake in the middle of the night to use the wash room or even before bed if it's been hr and half after eating
And take it then

I would train fasted and just start sipping my shake while getting up, way to gym and just use slin postworkout .

Sleep is more important to me then pre workout slin or the need to get up half hr early to take t4
Was gonna say the same thing.

If I was this pressed for sleep I’d be taking my t4 in the middle of the night when I pee then once I’m up for the day I’d be heading straight to the car after I use the bathroom with my shake already ready waiting for me.
 
A few suggestions.

The things I personally would question for myself if I only had 5 hrs of sleep would be.

Do I really need to wake up a half hr early to take t4. Do you really need it?
Do you wake in the middle of the night to use the wash room or even before bed if it's been hr and half after eating
And take it then

I would train fasted and just start sipping my shake while getting up, way to gym and just use slin postworkout .

Sleep is more important to me then pre workout slin or the need to get up half hr early to take t4
These are absolutely valid considerations. So I don’t wake up solely to take the t4. Since I hit the gym before heading right to work I have to go through the morning routine for my day. So maybe I could get another 15 minutes or so but I need to be out of my house by 3:45 to get in gym by 4am. But I agree, my sleep schedule certainly is not ideal however for now, unfortunately, this routine is necessary.
 
I would use Humalog if possible as it’s a bit easier to control and time.

But either way you can drop insulin in 2-3 units based on what you have currently above, but I would start low and slow as you’re not loading with whole food.

Using just dextrose can lead to chasing your insulin very quickly if you’re not careful given how fast it digest. There’s nothing wrong with it as a carb source as long as it doesn’t cause GI issues.

If you could manage to get a wholefood in before training that would be ideal IMO, but get it with your schedule. When I say whole food you could even do beef or whey isolate blended with some organic rice crispy cereal, Chex and frozen blue berries.

Mad props for going 3am to 10pm everyday. That’s when you know you’re committed.
I used the protocol you recommended for this mornings workout and I had a great workout. Swapped dextrose for corn/rice cereal and some frozen berries, macros matched I just swapped the source. And then about 15 minutes before arriving at the gym I injected 3iu Novorapid. Had a nice pump, increased vascularity and sustained energy through my workout. I’ll continue using this on workout days. Would you recommend increasing insulin to tolerability or stay at 3iu?
 
Currently, I train before work. It’s not optimal but with three kiddos and a ton on my plate, this is how I can consistently get my workouts in.

I’m currently dieting down, and current macros are as follows for training days.

218C/246P/55f

Current cycle
525 sust
480 mast
150 primo
75 mg proviron
100mcg t4
50mcg t3
75 mcg clean (cycled bi weekly)

Will titrate dosages upward as food comes down. Eventually getting to 750 or 800 test, 600 mast 200 primo and will add tren in at 200 late May. Maybe add an oral (var or winny) to put the finishing touches on things before vacation. Also titrated to 6 iu gh over the last 6 weeks - feeling lethargic but I can deal.

I’m thinking about adding novo rapid about 15 mins before the gym. And potentially splitting my GH injection to 3iu fasted AM and 3iu before bed.

Here’s my current training day layout:

3am: Wake up at take 100mcg t4
330am: take t3, 20mg cialis, 75mg clen (cycling 2 weeks on 2 off), 75mg proviron, 2.4g fish oil 1g vitamin C, 3g taurine, 22g whey protein iso 30g dextrose, pre workout
4am: intra workout 40g dextrose, creatine mono, 3g taurine, 3-5g Himalayan pink salt
545am:
50g simple carbs 66g whey protein isolate
11am: first whole food meal 200g chicken breast 175g white rice 20g peanut butter
5:30pm: second whole food meal 200g chicken breast 175g white rice 14g olive oil
8:30pm: salad with 100g chicken breast
lite Cesar dressing supplying the rest of my fats for the day. 6iu GH
10pm: bedtime

This is what I’ve come up with, I dropped my coach in February as we just weren’t in the same page. So I’m sure it’s going to take time to dial everything in. I’m hoping some of the more experienced guys can offer some feedback/advice.
I have noticed that you don't drink any EAA intra workout.... They should help you a bit....
 
Was gonna say the same thing.

If I was this pressed for sleep I’d be taking my t4 in the middle of the night when I pee then once I’m up for the day I’d be heading straight to the car after I use the bathroom with my shake already ready waiting for me.
Just to add to this, a lot of patients (with a thumbs up from their medical provider) will take their T4 with food and simply bump the dose to compensate. It's all about compliance, as long as the labs come back in range, medical providers dont care if their patients are taking 50mcg without food or 100mcg with food and reduced absorption.

Can always just bump your T4 up a bit if it can save you 30+ minutes and pop it with your meal.
 
Just to add to this, a lot of patients (with a thumbs up from their medical provider) will take their T4 with food and simply bump the dose to compensate. It's all about compliance, as long as the labs come back in range, medical providers dont care if their patients are taking 50mcg without food or 100mcg with food and reduced absorption.

Can always just bump your T4 up a bit if it can save you 30+ minutes and pop it with your meal.
I didn’t know that, appreciate your response man!
 
Just to add to this, a lot of patients (with a thumbs up from their medical provider) will take their T4 with food and simply bump the dose to compensate. It's all about compliance, as long as the labs come back in range, medical providers dont care if their patients are taking 50mcg without food or 100mcg with food and reduced absorption.

Can always just bump your T4 up a bit if it can save you 30+ minutes and pop it with your meal.
While this is true and practiced in the medical field, I wouldn’t recommend it. Different foods/drinks contain different amounts of minerals/ingredients that will all interfere with the amount and speed of the t4 absorption (calcium, magnesium, iron, fiber, caffeine etc), so it’s not going to be as consistent as just taking it by itself. Is it the end of the world? No, but how hard is it really to just take the pill when you’re up to pee in the middle of the night.
 
I used the protocol you recommended for this mornings workout and I had a great workout. Swapped dextrose for corn/rice cereal and some frozen berries, macros matched I just swapped the source. And then about 15 minutes before arriving at the gym I injected 3iu Novorapid. Had a nice pump, increased vascularity and sustained energy through my workout. I’ll continue using this on workout days. Would you recommend increasing insulin to tolerability or stay at 3iu?
I’d keep the same ratio and work your carbs up pre and intra with the insulin amount. So you could go up to 75-100g carbs intra over the weeks ahead and adjust pre insulin up accordingly to around 8 units.

Glad to hear it worked well for you. People just forget you can “drink” whole food sources. Lol
 
These are absolutely valid considerations. So I don’t wake up solely to take the t4. Since I hit the gym before heading right to work I have to go through the morning routine for my day. So maybe I could get another 15 minutes or so but I need to be out of my house by 3:45 to get in gym by 4am. But I agree, my sleep schedule certainly is not ideal however for now, unfortunately, this routine is necessary.
I agree on the importance of sleep. But when someone says they’re up at 3am, have kids and work I don’t assume it’s for the hell of it. Lol

I would be ensuring you’re hitting all stages and making sure that’s the highest quality of sleep you can get in those 5 hours as suggested above.
 
I've always lifted in the morning. This is when I have the most energy. On the way to the gym I eat a banana and rice crispy. Then through my workout I sip on demo day and the grind.
My workouts are ridiculously tuff. My quad and one of my pull days take almost three hours. I know it's over kill but this is the routine my partner has from his coach. I thought it was way too much volume in the beginning but I'm looking better being only 4 weeks in and I get to eat a lot more than usual. Win win.
 
These are absolutely valid considerations. So I don’t wake up solely to take the t4. Since I hit the gym before heading right to work I have to go through the morning routine for my day. So maybe I could get another 15 minutes or so but I need to be out of my house by 3:45 to get in gym by 4am. But I agree, my sleep schedule certainly is not ideal however for now, unfortunately, this routine is necessary.

Keep up the grind brother 💪
Any update on the job situation?
 

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