I have been reading articles on here about building, nutrition, supplements, etc. I have been working out for the last 4 months and while I have good results I feel that for what I’m doing they’re not enough. I’m trying to build muscle but sill stay lean and I have a feeling something in my nutrition plan isn’t right for what I want.
I also read this article here, which basically says that if I can control my insulin levels throughout the day that I can actually bulk and cut on the same day:
I thought I should just tell you all what my daily regiment is like and hopefully someone may notice something off or tell me how I can modify it to be able to control my insulin levels to do both bulking and cutting at the same time.
Here is my typical day as detailed as I can be:
I wake up at bout 6, sometimes I will take a serving of source naturals muscle mass ~30 minutes before my workout (
nutrition label: Vitamin C 100 mg, Vitamin B-6 (as pyridoxine HCl)40 mg, Pantothenic Acid (as vitamin B-5) 40mg, Iodine (as potassium iodide) 115 mcg, Arginine Pyroglutamate 1.436g, L-Lysine (as L-lysine HCl) 1.15g, Lipotropic Factors (as inositol 200 mg, choline bitartrate 167 mg, L-methionine 60 mg & betaine HCl 60mg) 487mg, L-Ornithine (as L-Ornithine HCl) 397 mg, Branched Chain Amino Acids (BCAA’s) (as L-leucine 200mg, L-valine 88mg, & L-isoleucine 60mg) 348mg, Glycine 120 mg, trans-Ferulic Acid 120 mg, L-Carnitine (as L-carnitine fumarate) 20 mg, Proprietary Herbal Blend: Saw Palmetto Berry, Sarsaparilla Root, Wild Yam Root, Astragalus Root, Asian Ginseng Root, Kudzu Flower, and Licorice Root. 1.18g
I then drink 1 serving of optimum nutrition whey protein mixed with creatine (I’m thinking of switching to hydro whey). about 5 minutes before I workout.
After about an hour - hour and an half of working out I stop, take 1g Leucine, 1g glutamine 500mg Isoleucine, & 500mg Valine. I shower for about 15 minutes and then take some optimum nutrition oats and whey which has fiber and some carbs in it, which I mix with garden of life perfect food raw and a serving of creatine.
About 15 minutes later (about 8:30) I’ll have breakfast, which usually is kashi go lean cereal with whole milk. I then take my morning vitamin regiment which is as follows: CoQ10 100mg, Krill Oil 500mg, Phosphatidylserine 500mg, Ginkgo Biloba 120mg, Zinc 30mg, r-lipoic acid 100mg, Phosphorus 125mg, Calcium 250mg, Magnesium 250mg as well as 2/3 serving of alive whole food energizer multivitamin (the nutrition label is long, but you can find the info here: naturesway.com/Products/Vitamins/14931-Alive-Multi-Vitamin-No-Iron-Added.aspx [difference is mine has iron in it])
at about 11 - 1330 I’ll take two servings of amino balance (couldn’t find a good nutrition label online but its 1.5g mixed amino acids per serving)
At lunch (about 12, and I’m usually at work) I will have pasta and about half a pound of smoked salmon along with my afternoon regiment: Cat’s claw (concentrate equivalent to 5000mg), N-Acetyl L-Tyrosine 300mg, Phosphatidylserine 500mg, 1 serving lycopom, alpha gpc 500mg, gotu kola 500mg, Thiamin (as vitamin B-1)125 mg, Riboflavin (as vitamin B-2) 125 mg Niacinamide 100 mg, Niacin 25 mg, Vitamin B-6 (as pyridoxine HCl) 125 mg, Folate (as folic acid)800 mcg, Vitamin B-12 (as cyanocobalamin) 125 mcg, Biotin 125 mcg, Pantothenic Acid (as calcium D-pantothenate) 125 mg, Choline (as choline bitartrate) 125 mg, Inositol 125 mg,PABA (para-aminobenzoic acid) 125 mg).
At about 330 - 4 I’ll have either a protein bar or a breakfast bar for a snack
At about 530, when I get home I will have another protein shake which is a mix of two servings of garden of life raw protein and perfect food (regular not raw).
I usually have dinner (about 6 -7) after which is usually some kind of fish, with something else that isnt high in fat, but it usually varies. I take my dinner vitamin regiment which is: 1/3 serving alive whole food multivitamin, Phosphorus 375mg, Calcium 750mg, Magnesium 750mg, alpha gpc 500mg, Phosphatidylserine 500mg, Krill oil 500mg, Zinc 30mg, r-lipoic acid 100mg.
the only variation in y schedule is that on tuesdays and thursdays I do an additional workout at 730 for an hour which is a mix between bikram yoga and interval training. So on those days I postpone my dinner until afterwards and only eat soup and bread (because its usually 930 and night and I dont want to eat too much so late) along with my vitamin regiment.
just before bed (about 10-1030) I will drink a serving of optimum nutrition casein protein, take an additiona; 2g lysine, 2g aacetyl carnitine, and a serving of amino night [Vitamin C (as calcium ascorbate) 34 mg Vitamin B-6 (as pyridoxine HCl) 15 mg Calcium 190 mg Chromium (as GTF polynicotinate [ChromeMateÃ?Â®]) 50 mcg L-Arginine L Pyroglutamate 900 mg, L-Lysine (HCl) 720 mg, L-Ornithine (HCl) 500 mg, L-Carnitine (as L-Carnitine Fumarate) 10 mg]
During my workouts I stay hydrated with coconut water and I drink that throughout the day along with water and kombucha tea (I often let it sit out to reduce the carbonation). I also do Bikram Yoga on Saturday and Sunday Mornings after my workout.
Any help you guys can give me on this would be greatly appreciated.