Just re-read your original post, never mind what I just said. You’re way beyond my level. Wow, killer results, inspiring. 
Also I did a current analysis of the macro breakdown for this meal plan, and it looks like this:
NON-WORKOUT DAYS (still BCAA/leucine for steady-state mornings):
2300 calories
220g protein
140g fat
65g carb (50g if you don’t include green veggies)
COMPLEX DAYS
add 2 servings chocolate milk + 1 tbsp honey pre-workout, or ~80g carbs, 16g protein, 10g fat and 450 calories
STRENGTH DAYS
add 4 servings chocolate milk + 1 tbsp honey pre-workout, or ~145 carbs, 32g protein, 20g fat and 850 calories
[quote]elusive wrote:
If you’re fixed on training that way (which is fine) I would only suggest to add steady state cardio in the morning for at least 40mins, fasted before breakfast (if possible) and maybe eliminate your pre workout carbs. At this point its more of a waiting game. Progress will come slower and will be harder to see from day to day, especially if your water weight goes up and down normally.[/quote]
I’d encourage you not to do fasted state cardio. It’s very catabolic, at least have some whey protein and a serving of fruit or oats with it. I have a simple suggestion that you actually mentioned earlier – try to use Berardi’s Gflux method, do and eat more. It doesn’t even have to be running, flip a tire and hit it with a sledgehammer.
[quote]acelement wrote:
Also I did a current analysis of the macro breakdown for this meal plan, and it looks like this:
NON-WORKOUT DAYS (still BCAA/leucine for steady-state mornings):
2300 calories
220g protein
140g fat
65g carb (50g if you don’t include green veggies)
COMPLEX DAYS
add 2 servings chocolate milk + 1 tbsp honey pre-workout, or ~80g carbs, 16g protein, 10g fat and 450 calories
STRENGTH DAYS
add 4 servings chocolate milk + 1 tbsp honey pre-workout, or ~145 carbs, 32g protein, 20g fat and 850 calories[/quote]
Just a thought, but maybe you could try using a more quality carbohydrate as your main source.
If it were me, I’d lower your fat and up your carbs a bit. That way you could have some carbs at breakfast, pre/post workout. How did you create your macro split?
[quote]Chi-Towns-Finest wrote:
I’d encourage you not to do fasted state cardio. It’s very catabolic, at least have some whey protein and a serving of fruit or oats with it. I have a simple suggestion that you actually mentioned earlier – try to use Berardi’s Gflux method, do and eat more. It doesn’t even have to be running, flip a tire and hit it with a sledgehammer.
Just a thought, but maybe you could try using a more quality carbohydrate as your main source.
If it were me, I’d lower your fat and up your carbs a bit. That way you could have some carbs at breakfast, pre/post workout. How did you create your macro split?
[/quote]
By definition, wouldn’t adding morning fasted cardio increase my GFlux because I’m now doing more in the morning?
Also, I wasn’t going to be totally fasted…if I were to do cardio in the morning, I’d have 30g BCAA before and during, and then 15g leucine afterwards.
As far as “quality carbohydrate” are you referring to my workout nutrition? I was thinking of swapping the chocolate milk for skim milk and a few tablespoons of honey and jam, because all of this is freely available to me, and I’d rather get free food if possible.
Finally, I came up with the split from CT’s Refined Physique Transformation, where he generally recommends 40-50% fat, 1-1.5g/lb protein, and he specifically told me in particular to have ~50g carbs a day, except for pre-workout where I would ingest .75g/lb carbs.