[bigal260]

Yeah mate, I will add more carbs around training first off.

[bigal260]

Ok guys, I have gains around 11lbs so far, but I am dropping bodyfat and now struggling to add more size, have been adding some additional cheat meals to off-set.

What’s the next step, add more food around training? PWO Slin?

Really want to push these growth further, but looks like I am no dieting as much leaner than when I started, and my intention was to keep fat levels as they were for the off-season.

Ps I have added Ravenous and Matador, appetite is through the roof

Cheer, A

[bigal260]

Thanks Jordan.

[bigal260]

Where would add kcal, Peri workout first? Then the meals after training?

[bigal260]

No mate the de-load is less volume and training days; but still a good level of work, it’s more to help your CNS.

[bigal260]

Should I swap out the lean steak mince for turkey mince (breakfast) when I add slin?

[bigal260]

Thanks guys, I am up in weight; and filling back out.

[bigal260]

This is a little hard to read…

Evening Trainning

MEAL FOOD QUANTITY KCAL PROTEIN CARBS FAT

7.00AM WAKE IPAMORELIN/MOD GHF 200MCG

0. DURING CV WATER 750ML
LEMON HALF
WHITE WHITE VINEGAR 5ML
EAA SUPPLEMENT 20G
NUTRI-GREENS 8G

SUB-TOTAL 0 0 0 0

2. BREAKFAST CHOPPED ONION, CARROTS, CELERY 100G 16 0 1 0
EGGS (LARGE) 4 296 25 0 20
8.00AM EXTRA LEAN STEAK MINCE / STEAK 100G 123 21 0 5
BANANA 75G 67 1 17 0
SUPPLEMENTS EVENING PRIMROSE 1
CARCUMIN 1
UBIQUINOL 1

SUB-TOTAL 502 46 18 25

3. LUNCH CHICKEN / TURKEY 250G 330 60 0 3
ALMONDS 30G 189 8 2 17
11.00PM SAUERKRAUT & VEG 100G 16 0 1 0
UDOS OIL 5ML 45 0 0 5

SUB-TOTAL 580 68 3 24

4. MID-AFTERNOON CHICKEN / TURKEY 250G 330 60 0 3
ALMONDS 30G 189 8 2 17
2.00PM SAUERKRAUT & VEG 100G 16 0 1 0
UDOS OIL 5ML 45 0 0 5

SUB-TOTAL 580 68 3 24

PRE-MEAL (20MINS) IPAMORELIN/MOD GHF 200MCG

5. EARLY-EVENING EXTRA LEAN STEAK MINCE / STEAK 200G 246 41 0 9
SAUERKRAUT 50G 16 0 1 0
5.00PM KALE / VEG 100G 0 0 0 0

SUB-TOTAL 262 41 1 9

6.00PM HUMALOG 5-6IU

6.20PM PERI-WO WORKOUT FOOD 61G 217 24 30 0
HBCD 70G 316 0 70 0
6.45PM – SET 1 SUSTAIN 27G 88 20 2 0
CREATINE 5G 0 0 0 0

SUB-TOTAL 621 44 102 0

PWO BANANA 75G 67 1 17 0
PINEAPPLE RING (3) 90G 45 0 16 0
8.00PM ORIGINAL ALMOND MILK 200ML 48 1 6 2
CEREAL 80G 282 10 46 1

SUB-TOTAL 441 12 86 3

6. DINNER COD / STEAK / CHICKEN / SALMON 250G 330 60 0 3
BASMATI RICE 70G 249 0 53 1
9.00PM SAUERKRAUT & VEG 100G 16 0 1 0
SUPPLEMENTS EVENING PRIMROSE 1
CARCUMIN 1

SUB-TOTAL 595 60 54 4

11.00PM IPAMORELIN/MOD GHF 200MCG

7. BEFORE BED MICELLAR CASEIN 50G 143 32 1 0
NATURAL PEANUT BUTTER 30G 178 0 3 15
11.30PM TOTAL YOGURT 0% 150G 86 15 6 0

SUB-TOTAL 407 47 10 15
DAILY-TOTAL TRAINING 3987 385 277 104
KCAL PER MACRO 1540 1108 934
GRAM PER POUND 220 1.8 1.3 0.5
KCAL % 39% 28% 23%

Morning Training…

MEAL FOOD QUANTITY KCAL PROTEIN CARBS FAT

6.00AM WAKE IPAMORELIN/MOD GHF 200MCG
HUMALOG 5-6IU

6.20AM PERI-WO WORKOUT FOOD 61G 217 24 30 0
HBCD 70G 316 0 70 0
6.45AM – SET 1 SUSTAIN 27G 88 20 2 0
CREATINE 5G 0 0 0 0

SUB-TOTAL 621 44 102 0

1. PWO BANANA 75G 67 1 17 0
PINEAPPLE RING (3) 90G 45 0 16 0
8.00AM ORIGINAL ALMOND MILK 200ML 48 1 6 2
CEREAL 80G 282 10 46 1
SUPPLEMENTS EVENING PRIMROSE 1
CARCUMIN 1
UBIQUINOL 1

SUB-TOTAL 441 12 86 3

2. BREAKFAST CHOPPED ONION, CARROTS, CELERY 100G 16 0 1 0
LIQUID EGG WHITES 330G 165 37 0 0
9.30AM EXTRA LEAN STEAK MINCE / STEAK 100G 123 21 0 5
OATS W CINNAMON / STEVIA 80G 310 0 51 6

SUB-TOTAL 614 57 52 11

3. LUNCH CHICKEN / TURKEY 250G 330 60 0 3
ALMONDS 30G 189 8 2 17
12.00PM SAUERKRAUT & VEG 100G 16 0 1 0
UDOS OIL 5ML 45 0 0 5

SUB-TOTAL 580 68 3 24

PRE-MEAL (20MINS) IPAMORELIN/MOD GHF 200MCG

4. MID-AFTERNOON CHICKEN / TURKEY 250G 330 60 0 3
ALMONDS 30G 189 8 2 17
SAUERKRAUT & VEG 100G 16 0 1 0
3.00PM UDOS OIL 5ML 45 0 0 5

SUB-TOTAL 580 68 3 24

5. EARLY-EVENING EXTRA LEAN STEAK MINCE / STEAK 200G 246 41 0 9
SAUERKRAUT 50G 16 0 1 0
6.00PM KALE / VEG 100G 0 0 0 0

SUB-TOTAL 262 41 1 9

6. DINNER COD / STEAK / CHICKEN / SALMON 250G 330 60 0 3
9.00PM SAUERKRAUT & VEG 100G 16 0 1 0
SUPPLEMENTS EVENING PRIMROSE 1
CARCUMIN 1

SUB-TOTAL 346 60 1 3

11.00PM IPAMORELIN/MOD GHF 200MCG

7. BEFORE BED MICELLAR CASEIN 50G 143 32 1 0
NATURAL PEANUT BUTTER 30G 178 0 3 15
11.30PM TOTAL YOGURT 0% 150G 86 15 6 0

SUB-TOTAL 407 47 10 15
DAILY-TOTAL TRAINING 3851 396 258 89
KCAL PER MACRO 1585 1031 802
GRAM PER POUND 220 1.8 1.2 0.4
KCAL % 41% 27% 21%

[bigal260]

Ignore this couldn’t post my diet up

[bigal260]

Also be interested to see the timing of the 7iu skin pre and post wo, in relation to your food. Thanks

[bigal260]

Hi JP,

Is the pre workout meal to assist with the insulin pre workout?

Could you solely rely on your peri nutrition if training first thing? Or would a shake similar to yours be safer? Clearly it would lol. But guess it comes down to how you react to slin I find 5iu with GH doesn’t cause any issue.

Did I answer my own question;)

I was just about to buy some supps, I really like the profile of sustain and workout food; and your older video recommended them.

I note your taking pepto pro and Rf, not sure what rf is….

really honest and useful this mate.

I have moved from low volume to Fortitue, which is a headfuck doing so little but seems bloody hard so see if I can profess!

big A

[bigal260]

Nice, makes sense mate. Will review.

This is base, as I add anabolics, and later slin my aim is to increase kcal by 300 a fay, increasing carbs in Peri, post workout and first PWO meal. Ie 25g of additional carbs in those 3 meals.

I won’t just add kcal randomly as I’ll get fat.

Once I peak with the I’ll add carbs before training, ie put the 5am shake back.

Anabolics will start in 3 weeks once this is bedded in and my training is ongoing. Slin I’ll add in another 3 or 4 weeks and run for 4 on 2 off.

Thanks bud. The genetic supps look so good. Highly dosed!!

[bigal260]

Following on I have now worked out the macros.

I was eating 3900 with carbs split through the day.

With this plan above I have carbs intra, post and meal 1.

(Note I have taken the shake at 5am out as my daily kcal total had increased)

Kcal is still 3900, but protein has gone to 400 from 340. Carbs have gone to 270 from 370 and fats have gone up by 20g.

I feel this is fine as I have enough carbs for the slin, and would be the first area I increase when I know I am able to without gaining fat.

Thoughts?