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Age:22 ( I know I am young but I have researched ASS for quite some time now and feel I know the risks and am willing to accept them)
Training: off and on for about 6 years been back at it for about 2 years and am extremely dedicated.
Height: 5'11
Weight: 205
Arms 16.5in chest 55in not sure about legs, calves waist is about 33-32
Body fat % is unknown the electric tester at my gym is not very accurate but says I am around 10% ( I believe I am higher but not sure by how much due to dis-proportioned fat)
Typical diet is as follows:
Meal 1: MHP up your mass (cleanest weight gainer out there imo all complex carbs from oats and I believe barley with a whopping 11 g of fiber and decent amounts of EFA)
Meal 2 (PWO Meal): 1 cup of oat meal with 1/2 cup of oikos greek yogurt
Immediately post-workout: 30 g of protein for some kind of hydrolyzed whey isolate as well as at least 60 g of simple carbs (orange juice when desperate, waxy maize, yogurt, Gatorade)
Meal 3: 1 can of tuna with Italian dressing and hot sauce to burn a little extra calories if that really is even true. Also will add usually asparagus( I love the stuff and my GF does to so she makes it all the time
) Also will drink about 12oz of grass feed natural 2% mild to get a little added DHA and CLA. Typically since this meal falls close to my post workout I will add a complex carb as well such as 1/2cup of brown rice
Meal4: varries quite a bit sometimes a 30 g lean protein shake, 3-4oz(approximate need to get my hands on a scale) of almonds or more tuna
Meal 5: This is light usually only a shake
Meal 6: this is where I pig out with either half pound of "natural" lean ground meat 93% or above lean with a slice of boars head Colby jack, or anywhere from 4-13oz of salmon and almost always eat as much asparagus as I can eat
Meal 7: sometimes 4 oz or less of lunch meat (turkey) but usually 3-4 big spoonfulls of natural peanut butter(if Im cheating ill add a little honey) and 1 cup of cottage cheese followed by more natural 2% milk
Supplements as of lately(work at a supplement store so this changes often and dont hate guys cause I work there trust me Im not like the other douce bags that do I am extremely honest and will always tell my customers that nothing in my store will work with the correct lifestyle choices especially diet):
Acetyl-L-Carnitine 500-1000 mgs a day
Alpha-Lipoic Acid 200-400 mgs a day
Purified fish oil with 647mg DHA -253 EPA per pill 3 times a day
Whole Food Vitamin ( Garden of Life, New chapter, or my compaines brand which I wont say for my own safety)
CLA 4000 mg a day
PES Erase and DAA( ive been cycling with recently)
4 g of beta-alanine
MHP UP YOUR MASS
Hydro whey or something similar
Gold Standard throughout the day
ZMA occasionally at night
vitamin b-12 I believe around 10,000 mcg a day of Cyanocobalamin which I know is inferior to methylcobalamin but more cost effective especially for a poor college kid
Will be starting to take Panothenic acid for acnce(which I have real bad may be stress related) and stress
Magnesium 500+ mg
pre workouts very but I frequently take yok3d and
have been taking Expand which have the following ingredients
Strength and Endurance Creatine Matrix 5g
-Creatine Citrate, Creatine and Di-Creatine Malate
Vaso-Volumizing Arginine Fusion 3.5g
-Arginine A-AKG, Arginine HCl and Arginine Ketoisocaproate
Anabolic Amino Acid Complex 5g
-Taurine, L-Leucine, L-Isoleucine, L-Valine and Glutamine
Beta Alanine 2.5g
Explosive Energy and Mental Focus Matrix 3.9g
-L-Tyrosine, Methyl Xanthines (Caffieine), Glucoronolactone, Phenylalanine, N-Acetyl L-Cystine
-L-Histidine in a blend of Complex Carbohydrates, Hydrogen Citrate and SiO2
I also take a good complex probiotic with 50 billion CFU and a green drink rich in clorophyll
I also take 2000-8000 IUs of D3
and usually take around 500 mg of vitamin c for a better pump preworkout
and last but not least as far as from what I can think I also take Rhodiola as well as a decent fatburner(the few that exist) on occasion.
Training: off and on for about 6 years been back at it for about 2 years and am extremely dedicated.
Height: 5'11
Weight: 205
Arms 16.5in chest 55in not sure about legs, calves waist is about 33-32
Body fat % is unknown the electric tester at my gym is not very accurate but says I am around 10% ( I believe I am higher but not sure by how much due to dis-proportioned fat)
Typical diet is as follows:
Meal 1: MHP up your mass (cleanest weight gainer out there imo all complex carbs from oats and I believe barley with a whopping 11 g of fiber and decent amounts of EFA)
Meal 2 (PWO Meal): 1 cup of oat meal with 1/2 cup of oikos greek yogurt
Immediately post-workout: 30 g of protein for some kind of hydrolyzed whey isolate as well as at least 60 g of simple carbs (orange juice when desperate, waxy maize, yogurt, Gatorade)
Meal 3: 1 can of tuna with Italian dressing and hot sauce to burn a little extra calories if that really is even true. Also will add usually asparagus( I love the stuff and my GF does to so she makes it all the time
) Also will drink about 12oz of grass feed natural 2% mild to get a little added DHA and CLA. Typically since this meal falls close to my post workout I will add a complex carb as well such as 1/2cup of brown riceMeal4: varries quite a bit sometimes a 30 g lean protein shake, 3-4oz(approximate need to get my hands on a scale) of almonds or more tuna
Meal 5: This is light usually only a shake
Meal 6: this is where I pig out with either half pound of "natural" lean ground meat 93% or above lean with a slice of boars head Colby jack, or anywhere from 4-13oz of salmon and almost always eat as much asparagus as I can eat
Meal 7: sometimes 4 oz or less of lunch meat (turkey) but usually 3-4 big spoonfulls of natural peanut butter(if Im cheating ill add a little honey) and 1 cup of cottage cheese followed by more natural 2% milk
Supplements as of lately(work at a supplement store so this changes often and dont hate guys cause I work there trust me Im not like the other douce bags that do I am extremely honest and will always tell my customers that nothing in my store will work with the correct lifestyle choices especially diet):
Acetyl-L-Carnitine 500-1000 mgs a day
Alpha-Lipoic Acid 200-400 mgs a day
Purified fish oil with 647mg DHA -253 EPA per pill 3 times a day
Whole Food Vitamin ( Garden of Life, New chapter, or my compaines brand which I wont say for my own safety)
CLA 4000 mg a day
PES Erase and DAA( ive been cycling with recently)
4 g of beta-alanine
MHP UP YOUR MASS
Hydro whey or something similar
Gold Standard throughout the day
ZMA occasionally at night
vitamin b-12 I believe around 10,000 mcg a day of Cyanocobalamin which I know is inferior to methylcobalamin but more cost effective especially for a poor college kid
Will be starting to take Panothenic acid for acnce(which I have real bad may be stress related) and stress
Magnesium 500+ mg
pre workouts very but I frequently take yok3d and
have been taking Expand which have the following ingredients
Strength and Endurance Creatine Matrix 5g
-Creatine Citrate, Creatine and Di-Creatine Malate
Vaso-Volumizing Arginine Fusion 3.5g
-Arginine A-AKG, Arginine HCl and Arginine Ketoisocaproate
Anabolic Amino Acid Complex 5g
-Taurine, L-Leucine, L-Isoleucine, L-Valine and Glutamine
Beta Alanine 2.5g
Explosive Energy and Mental Focus Matrix 3.9g
-L-Tyrosine, Methyl Xanthines (Caffieine), Glucoronolactone, Phenylalanine, N-Acetyl L-Cystine
-L-Histidine in a blend of Complex Carbohydrates, Hydrogen Citrate and SiO2
I also take a good complex probiotic with 50 billion CFU and a green drink rich in clorophyll
I also take 2000-8000 IUs of D3
and usually take around 500 mg of vitamin c for a better pump preworkout
and last but not least as far as from what I can think I also take Rhodiola as well as a decent fatburner(the few that exist) on occasion.
