For training, I will be following Thib’s War Room strategies.
Height 5ft 11
Bench 225 x 8
Squat 275 x 8
Deads 275 x 7 (anterior pelvic thrust)
Aiming to lose as much fat as possible in this 4 weeks and maintain the above lifts, possibly even increasing legs, as I took 6 weeks off leg training and have lifted higher in the past.
8am: protein shake (casein, egg, whey) with added flax seed + digestive enzymes (might add 5g Psyllium Husks). 100g berries. 5ml fish oil, 2 HOT-ROX.
11am: Protein bar (28g protein, 20g carbs) alternated with 50g beef jerky
1-2pm: 200g lean red meat/ chicken breast / eggs with green veg + bellpepper 2 HOT-ROX
3-5pm: turkey bacon jerky/ Shugart/Berardi’s breakfast Quiches/ handful of mixed nuts
7-8pm: 200g lean red meat/ chicken breast / eggs with green veg + bellpepper
Pre workout: depending on hunger - whey shake
Post workout: 15g Casein Hydrolysate, 7-8g Leucine, 30-60g dextrose (depending on session)
I will also be taking ZMA/Z-12 pre-bed, beta alanine 3x per day, Rhodiola Rosea (exam time) and a Noo-Tropic stack (exams)
a) Should I take creatine as well?
b) Would any carb up days be appropriate? And if so how many g and what type of carbs?
Thanks in advance