So I am trying to work with a few guys on training and diet the works.
To give them all what I do myself I will post here.
What works for me is just my example!!!
It works for me as I have put my body thru what has forced it to adapt to be more efficient and this takes over 5 years even though body starts to respond in first 3 months. I am speaking of total re-composition and efficiency!!!! Gear or no gear the work Gotta be done consistent and for years period!!
If u looking to get in shape great but to stay in shape and make body adjust has to become a lifestyle!!!
My current stats
Height 5'8"
Weight 197lbs
Age 43
Bf?? Pretty low!!!
Training high school started after high school off and on. Used to cycle to get in shape every spring thru summer and stop training for most part..
At 29 years old I gave up drugs, alcohol (only drink 2-3 drinks now and then), no more buzz no more partying, my bullshit caught up with me. I had a void when I stopped and started back at gym and filled that void. I never stopped training except for surgeries and slacking off time to time.
I have been 225 lbs with 14% bf, I have been 209 with 7% bf. Today I try to stay lean and if i happen to grow slow great!!! Trying to get huge when I stopped doing that i actually began to stay in much better shape all the time. I have developed secondary polycythemia (high red blood)
I have had to drain blood every 3-5 weeks for at least 4 years. I lost all my gains while ending up low in iron storage. Had to take iron and do iron test every 6 times I draw.. I have finally got this under control only draining every 2-3 months Theraputic Phlebotomy.
I been on trt almost 6 years. Before ran gear too much to feel better. Guilty used too much gear too long!! Throw me under a bus if u like....
So diet is pretty much same most of time. I use hgh so. - --- Diet will list that part so reason seen..
- Upon waking HGH 3.3iu
- Meal 1 Get ready for gym 45 minutes later drink protien and water 45 grams whey 8 grams carbs mix...
- If i use IGF I will add oatmeal to protein and drink once it's soft. I will use IGF 1 hour after hgh and consume my protien and oatmeal then.
- I workout an hour after HGH and if IGF involved I use it as stated. I don't use the carbs of oatmeal without igf.
- Meal 2 post Workout 4-5 eggs whole 2 wheat toast turkey bacon if available piece of fruit
- Meal 3 Greek yogurt or 1/2 cup cottage cheese low fat or fat free. Sometimes a turkey sandwich or hamburger
- Meal 4 lunch late 1pm 8-10 oz lean ground meat or any lean meat, brown rice, bowl of salad fat free vinegarette dressing ONLY
- Meal 5 snack protien bar or small plain burger patty
Carbs slow down some
- Meal 6 dinner 8-10 oz lean meat, broccoli 1 cup, sweet potatoe plain or high fiber beans or chickapeas!!
- Meal 7 bowl of high fiber cereal and 2%milk 1/2cup
That is what I do most days but it's not same. Meats change, and other choices on sides for meat.. cabbage I use too, and dried fruit mix and nuts. I use alot of lean ground meat and ground turkey I mix them often. I use chicken whole chicken remove skin.. I use pork loin, Chuck roast beef, sirloin, fish etc... I cook meats in oven, grill, or crock pot!!! Veggies in crock pot too with that route with meat. Sure I eat snacks and fast food but I try to follow that plan...
Activity level is high. I burn alot of cals and most days steps recorded are around 12000 to 16000. I go to gym 5 days a week. I have physical labor job as Mechanic on large equipment!!! Muscles often get worked some during work...
I will post Workout later. She is bitching atm..UHG!!! God help me!!! Please!!!!
Workouts are around 45 minutes to 60 minutes.
I do variation of HIIT most of time with weights and machines loaded. I do strength and size exercise with 2 minute rest between those sets prolly 7 sets working up then down. Then I start doing mini circuits of burst sets pause rest. I make little circuits to hit 3 SETS of 3 movements and do 4 to 5 total from start to end position.
Bam bam bam breath drink water and blast again.
I often combine larger and smaller muscles to make this work switching load in burst sets back and forth from one movement to next. 1 burst large muscle 2nd burst smaller muscle 3rd burst larger rest and again.
I end up with 2-3 of these burst circuits and 4-5 sets of them after that main strength exercise.
I workout out till muscles had enough, pumped and fatigued to failure always. I always changing my workouts hut will give example of them later.
I do 12-15 reps warning up after warm up only do 4-6 reps including on burst circuit sets..