I’d definitely be interested in reading about your current nutrition if you wouldn’t mind talking about/posting occasional updates on your macros, nutrient timing, intraworkout supplementation, any fasting days, experimenting, etc. I’ve always enjoyed your analytical style when it comes to food intake. Thanks Lonnie![/quote]
As I’m making one final push for a bit of size and strength over the next 3 months while I do 5/3/1 BBB, I’m generally a LITTLE bit looser with my tracking. However, I have been doing this so long, and I basically eat the same thing every day, that I “know” what I’m taking in without counting it.
In general I follow a meal plan (see page one of my Indigo log, its VERY similar to that for a variety of reasons) and then I add in extras on top of it like nuts, peanut butter, and MAG-10 pulses, or if my girl and I go out to eat I just stick to a low carb meal and dont worry about it. Think salad, omelettes, no-bun burgers, etc…
Having said that, My diet is the standard Anabolic Diet at this point, full 2 day carb up and all. This took me a while to build up to though. At first I started with a single high carb meal… then two… then a whole day… Then peri workout carbs the next day… Then post workout carbs, Then the full 2 days. This took about 1 year to transition into as I monitored the added carbs for a few weeks before I added more, but im a patient guy and it seems to be working.
I’d say high fat days are around 120-130 grams of fat and protein stays consistent in the 225-250 range. Carbs are “basically zero” except for whats in my green beans, avocado’s, and peanut butter. Mostly fiber. High carb days I basically try and flip the calories from carbs/fat… But honestly I dont track these 2 days, I just dont go crazy.
I’m blessed and cursed… It doesnt take many calories for me to add weight, 2400-2500 calories… Meaning I dont have to stuff myself all day long. But by that same token I dont have much room for error and my cals have to drop quite low to get shredded. I’m certainly not one of the guys on here dieting on 2500 calories and 300g of carbs a day (I’m looking at YOU TIM MCBRIDE!)
Periworkout is 1-2 scoops of Surge Workout Fuel with 3 scoops of MAG-10(1 scoop of upper days, 2 scoops on dead lift/squat days), and then I do a pulse of MAG-10 one hour after the workout. The SWF/MAG-10 combo is purely for cost reasons, and I would be doing PLAZMA if I could afford it… but its $9.75 a workout used at the recommended doses. I might experiment with doing Surge Recovery intraworkout again, as the price is even better there and the ingredients are still fast absorbing.
I’ll post a pic soon and weigh myself, but this basically allows me to stay lean and my strength has been going up for months now.
Over that same time period, I have SLOOOOWWWWLLLY dropped all the cardio from my program. I am very, very proud of this because I am basically able to stay lean completely through dietary manipulation at this point, which tells me I have kind of “mastered” that piece of the puzzle. Any extra body fat I’m carrying around is due to the “extras” I add on to my diet (mostly nuts and peanut butter) which I can easily take out and begin losing weight.
This also means that when I decide to lean out again (likely at the beginning of the year for 12 weeks) I am in a GREAT position since I can drop my calories ever so slightly, and add in a minimal amount of cardio and work up from there. Since I’m not already doing three 30 minute sessions or something, I have TONNNNS of room to add this in and make it work well for me.
Feel free to ask any questions about mine or your plans, I’m happy to talk about this stuff.[/quote]
Good stuff! Do you notice any perceptible difference in energy level, pump, focus, etc. on your “zero carb” days as compared to zero fat? I’m also a big believer in doing minimal cardio during a gaining or maintenance phase, and using dietary manipulations as much as possible to stay within an acceptable body fat range, whatever that may be for the individual. Save as many fat loss bullets as possible for when you start dieting!
My interest in the various Biotest periworkout supplements has been piqued lately; they seem to be very highly thought of by quite a few posters that I respect. Obviously guys like JM and CT stand by the products, and I’m sure they work well, but I think it’s safe to say that those guys have a few other things going for them that some of us don’t, if you know what I mean. So hearing experienced natural lifters speak highly of a certain supplement makes it intriguing to me.
As a college student my budget for supps is pretty limited; I just stick to 40 g whey and a poptart pre and post workout, and 50 g gatorade with 15 g bcaa’s intra. If you were to recommend one of the Biotest workout drinks to me, knowing that I can’t spend more than $3 per workout on supplements, which would you consider the best bang for my buck? Obviously I’m not asking you to figure out the cost per session for each supplement, I can do that myself if I explore the options further, but I’m interested in your experiences with each. Thanks!