Joe J
01-09-13, 4:18 am
Hi guys,
It's been a long while since I posted here. I've just been working hard and making progress and have been hella busy so haven't had time for much else. I'm just here to throw up what I'm currently doing in terms of supplementation, and see if you guys can critique it to become more efficient.
My current goal is gaining muscle, here are my stats and macros:
18 years old, 180lbs, 11% body fat.
Protein: 280g
Fat: 75g
Carbs: 330g (high carb days: back, chest + bi's), 280g (moderate carb days: legs, shoulders + tris), 230g (low carb days: cardio/rest days)
Here is my current diet + supplementation for a moderate carb day:
7:30 - 25g whey protein, 25g cassein, 50g oats - 2g AAKG, Pak, 1g Fish Oil
11:10 - 6oz chicken breast, 150g white potato, veggies
1:00 - 6oz lean beef, 150g white potato
4:00 - 6oz chicken breast, tablespoon olive oil, 150g white potato - 1g Fish Oil
6:30 - (Pre-WO Meal) - 6oz lean beef, 300g white potato, veggies
7:00 - 5g BCAA's + EAA's, 4g Beta Alanine, 15mg Zinc, 2g AAKG
7:30 - Intra-Workout - 5g BCAA's + EAA's
8:15 - PWO Shake - 50g whey protein, 70g dextrose, 5g creatine mono, 5g glutamine, 5g glycine
9:15 - (PWO Meal) - 6oz chicken breast, 300g white potato
If you're wondering why there's so much potato on there, I can buy them bulk cheap as shit where I live and love em so, why not!
I was thinking of changing my aminos to 5g first thing in the morning upon waking, and then eating 30 minutes after, and also taking my aminos after lifting, and then having my shake 30 minutes after that.
What do you guys think?
Cheers,
Joe
It's been a long while since I posted here. I've just been working hard and making progress and have been hella busy so haven't had time for much else. I'm just here to throw up what I'm currently doing in terms of supplementation, and see if you guys can critique it to become more efficient.
My current goal is gaining muscle, here are my stats and macros:
18 years old, 180lbs, 11% body fat.
Protein: 280g
Fat: 75g
Carbs: 330g (high carb days: back, chest + bi's), 280g (moderate carb days: legs, shoulders + tris), 230g (low carb days: cardio/rest days)
Here is my current diet + supplementation for a moderate carb day:
7:30 - 25g whey protein, 25g cassein, 50g oats - 2g AAKG, Pak, 1g Fish Oil
11:10 - 6oz chicken breast, 150g white potato, veggies
1:00 - 6oz lean beef, 150g white potato
4:00 - 6oz chicken breast, tablespoon olive oil, 150g white potato - 1g Fish Oil
6:30 - (Pre-WO Meal) - 6oz lean beef, 300g white potato, veggies
7:00 - 5g BCAA's + EAA's, 4g Beta Alanine, 15mg Zinc, 2g AAKG
7:30 - Intra-Workout - 5g BCAA's + EAA's
8:15 - PWO Shake - 50g whey protein, 70g dextrose, 5g creatine mono, 5g glutamine, 5g glycine
9:15 - (PWO Meal) - 6oz chicken breast, 300g white potato
If you're wondering why there's so much potato on there, I can buy them bulk cheap as shit where I live and love em so, why not!
I was thinking of changing my aminos to 5g first thing in the morning upon waking, and then eating 30 minutes after, and also taking my aminos after lifting, and then having my shake 30 minutes after that.
What do you guys think?
Cheers,
Joe