Quick stats 6’0 ft
207lbs as of yesterday.
Well here has been whats working for me.
A good night sleep 8 hours is what i normally get I try to get 10 though.
No carbs at night…
A high protein meal before going to bed.
When I wake up another high protein meal.
Drink about a gallon of water a day and try to get 300+ grams of protein a day.
I always Eat a good meal minimum of 1 and a 1/2 hour before I workout.
I warm up not by lifting weights but by doing agilities, jump rope, jogging, pushups, and ocassionally doing some squats or cleans or pushpress with just the bar.
Depending on the day I do different warmups. Then I STRETCH properly all muscles.
During my workout I drink water or gatorade and im in the gym no longer than an hour and 30 minutes.
Im normally done in about an hour 10 but sometimes people are on the equipment I want to use. And of course lift heavy as possible with good FORM.
After my workout I STRETCH. Then eat within 30 minutes of my workout.
On the following day of a workout I do stretch the muscles I worked the previous day depending on what they were I either run or do pushups.
Every 6 weeks I take 7 days off. During this week I might max once but normally I dont anymore because I dont care much for a max.
Other than that I just run, swim, play basketball etc etc stay active for the week then when I come back after that week I always find myself stronger.
I dont eat protein powder or creatine or any of that other stuff from GNC because I find myself making plenty of gains without it so I dont see a need for it because this has been working wonders for me.
Thats about it for me thats my $.02 I find it works well.