Haha, but like, okay. So, I hit the gym, I shower afterwards, and then I’m in the gym 24hrs later. By that time, I haven’t amassed any BO.
Depends. I’m not trying to gain right now, so it’s not ideal for you to study. I can get back to you once I’ve finished reverse dieting and am in a genuine mass phase but since that isn’t going to happen anytime soon, here’s a weekday of mine where I only do weightlifting where you could just bump the quantity of some ingredients. I left out the exact amounts for the one’s that I think are flexible.
- Wake-up at 5AM/5:15AM
- Be sluggish for a while, might have a cup of yerba mate or coffee. Interact with my pets, make sure I didn’t forget to pack anything the night before. Pack my lunchbox (i.e. grab a bag containing it and veggies out of the fridge)
- Start walking to the gym 5:30-5:45 (I walk with my bike, so I just hop on it instead if I’m running late), takes about 30-40 minutes depending on how deep the snow is
- As I get indoors, I swig half of my intra-workout shake (first nutrients of the day, my first workset is about 15-20 minutes away at this point depending on how I warm-up)
The shake will be something akin to
- 10g EAA (can be replaced with whey)
- 20g whey
- 30-50g malto or waxy-maize depending on what I have on stock and the intensity of the workout
- Workout like a boss
- Get to office and have breakfast
Breakfast has traditionally been a mix of oats, and oat bran cereal together with whey. I’m going to be experimenting with replacing the whey with cottage cheese or quark and increasing the oat bran cereal and cutting out the oats entirely. This is for satiety, so I can stay focused til lunch
Chicken, vegetables, rice/potatoes
- Bike home
Pre-bed snack: quark, berries and oat bran cereal.
If I was gaining, I’d run the morning routine the same and the other changes I’m going to test I haven’t tried yet so can’t really tell you a story there. You can check out my log, I used to post my meal plans for quite some time.