Top man, i want to add most of my carbs near pre intra n post workout on workout days so they get used to juice up the muscles , still way under maintenance so this should give the muscles better recovery growth and fuller look, thats my dumb idea anyway lol
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Not really that dumb. Guys like John Meadows have been pushing the importance of intra workout intake for a while.
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2.7 grams to be exact.
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Okay, recap. You are 5"10 and ~160 lbs? What are your daily calories like right now? What do your meals look like? How much cardio are you doing right now (not when the thread started)? Howâs your performance in the gym? Increasing/decreasing/the same?
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Right where to start
Im sitting at 11.10 3/4 stones today so just say 165lb .
My training is still 5 days a week in the PM lifting weights on a chest / tris , legs / shoulders , back / bis , icline chest / shoulders / tris and finally back / legs split.
Cardio im still doing 2 x 1 hour cardio / plyometric and 5 x 40 mins steady incline cardio at pace 3.6 mph and varying gradient between 9% and 11%. All cardio sessions are am pre breakfast with glutamine and bcaa supplemented.
Meals still eating 5 a day something like this below 
Breakfast 9.30am
4 large egg whites
1 scoop protein powder with 200ml almond milk
1 spoon omega oil
Midday
110g chicken breast + 20g dry oats in diluted water
Preworkout meal 3pm
110g chicken breast + 50g white rice + some spinach or other veg
4pm 3 x dates + 1 banana
4.30pm pre workout
Workout at 4.45pm
Intra 1 scoop whey in water
Post workout 7.30pm
110g chicken breast with 50g white rice
10.30pm
110g chicken breast/ some veg , 25g PB or Nuts + 3 dates and or apple
Workouts are doing great, power is up from last 9 weeks during dieting mode, i can only put this down to the increase of like 100 calories per day from this week, feel full of energy so far
Thats basically it 5 days a week , other 2 days its just AM cardio and meals are similar , i have a cheat ish meal on a sat upto about 900 calories now and ive just started having one or two biscuits etc here and there as i go into maintenance calories.
Hope this helps, i wrote all this off my phone and my hands are hurting lol.
Forgot to add as above goal is to get into full maintenance calories but i dont want to add to much fat if i do it to quick thats why ill be adding extra 100 calories every 1 to 2 weeks then maintain the calories while lowering cardio to maybe 5 x 15 mins + 2 x 1 hour hit / polymetric sessions just to keep my stamina and flexibility , then once my body is able to maintain my new condition i want to clean bulk as i currently look like a twig LOL
bro you started in way too much of a deficit. Start eating 3k calories for two weeks and then drop by 150 to 200 each week. You should only do cardio once weight starts to stall. My girlfriend who doesnât train eats more than you
I donât recommend jumping back up that much when heâs been in such a hard deficit. I havenât had the time to write out anything more thoroughly but he should get out of the deficit for sure and at a faster pace than he has set for himself.
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Wont that add on too much weight/ fat too fast? Im tryna avoid a rebound by wacking in x amount of calories real fast even if all clean calories to avoid all my hard work being destroyed i guess
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Honestly @mista_khan the way youâre adding is probably fine. Yes, your calories have been too low. We went over that. Theyâre still technically too low but youâre slowly increasing them, and seem to be doing ok in the process.
For any question you ask, youâll most likely get a bunch of different answers. Most of those answers will all work to some degree at least. Once youâve picked one approach and are going with it and itâs working reasonably well, changing it simply because someone else has suggested something different wonât necessarily do anything positive. What you can do is bookmark that other suggestion and if what youâre doing stops working, youâve got your next approach ready to go
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Perfectly said my bro, ima add these slow calories till i hit maintenance, from next week all cardio is being dropped from 40 mins to 30 and slowly brought down. I will be flying out to turkey for a week during 22nd nov so when i come back i want to change up my routine, ive been on a 5 day split so as my calories will be higher and eating more carbs i want to aim for muscle growth and abit of strength
So i was thinking to do PPL but 5 day split
Monday legs
Tuesday chest shoulders tris
Wed back bi forearms calves
Thursday Am cardio + abs + polymetric
Friday chest shoulders tris calves
Sat back bis forearms
Sunday AM cardio + abs + poly metric
ill probably just be doing 10 mins cardio after every weights workout, but if aiming for more muscle growth then strength then should i be aiming for 8 to 10 rep range of 4 working sets with minute to minute and half rest maximum?
https://www.t-nation.com/workouts/reactive-pump-hypertrophy
Iâm a fan boy, but this is hard to beat for pure hypertrophy
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First thing i read was i need to buy something called plazma in that url and that was that lol.
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I mean, you are on that siteâŠ
I donât know. I think they can advertise their products and that doesnât make the information any less valuable; they do have to keep the lights on to give us the free articles and this free forum.
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just throwing my two cents in, I did something very similar to you for about a quarter year before I felt I had bottomed out on calories. Im 165 at 5â7.
I then brought my calories back up over about 4 wks to what I considered maintenance, at about 2400. Now when I train I increase maybe a couple hundred for the day, and then go back to 2400 cals for other days, which imho is still a bit under maintenance.
I also hi carb during week and tend to cycle toward hi fat on weekends. It keeps me trimming the fat at about .25 lb or so per week. No rush.
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No it said without plazma you wont be able to complete this routine and plazma is about $220 here in the uk lol
Nice , how long did it take for your body to get used to your new condition? Also did you lower your cardio and how much cardio are you doing now?
While most supplement marketing is BS, Biotest is largely the exception to the rule. Iâve used Plazma before and it does actually make a big difference. You can get a similar effect mixing up the basic ingredients, but it wonât work quite as well and wonât go down as well.
So you could do that program and make a Plazma analogue and most probably get good results too.
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You can do the program with Gatorade and itâs still a good program. Plasma does improve your workouts - I do like it - but supplements arenât ever mandatory. Except ZMA - mandatory!
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The only cardio I do is walking, (for an old guy like me I like to take it easy on the joint when possible. And honestly, 3/4 of that is often walking/climbing that I do for work.
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