[William Rohe]

The idea of taking advantage of insulin sensitivity is timing your carbs when they will be best utilized which is pre, intra, and post workout. Taking that principal and adjusting your plan, you’ll want to make some changes.

-Remove carbs from breakfast
-Add in carbs + matador preworkout(2nd largest carb meal of the day)
-Your post workout and 45min after post workout are kind of confusing…..move the carbs from your meal 45mins post workout more to your preworkout meal and your post workout meal(post workout meal should be your largest carb meal of the day)
-Back to protein + fat meals after your post workout meal

If you do 2 sessions a day, then you basically have 2 pre and post workout meals and can consume more carbs on those days.

[William Rohe]

I’ve been thinking about incorporating deca and tren in a future cycle of mine and have done a lot of reading on the online forums from other users experiences and heard them answer questions multiple times on PED radio and sounds like you shouldn’t worry about mixing the two.

Lots of the other online users started with test + deca + oral of choice. Tren got tossed in around week 6-8, a couple weeks after they had been off the oral. I’m considering doing the same thing for my run.

[William Rohe]

Are you taking your multi with a meal? Are you going to the bathroom more in general or just earlier in the day now? Animal Pak is a very complete multi with a well rounded profile. If your previous multi had a much lesser profile/ingredients, it could take your body time to adjust or it could become standard using the bathroom much earlier in the day because your body is processing more. Either way, Animal Pak is one of the best multi’s on the market.

[William Rohe]

Based off your situation, I’d base my decision on your current goals. If your goal is to stay leaner or drop bodyfat, I’d focus on only consuming carbs around your workouts(pre, intra, post). If you are fine with a little bodyfat or your goal is to increase muscle, then I’d have carbs after your morning cardio session.

[William Rohe]

Chocolate intra workout? Sure that wouldn’t cause you to puke? Those fruit flavors also are great at masking other bitter tasting ingredients if you take something with HBCD + BCAAs/amino’s. BCAA’s and other pump ingredients are very bitter. The sweet fruity flavors are the best for masking that bitterness.

[William Rohe]

If you’re lifting later on in the day, carbs was be a very good idea. If you’re not working out or doing any physical activity later in the day, you don’t need carbs. So you can have them if you want or stick with a protein/fat meal to maintain better carb sensitivity.

[William Rohe]

Flat dumbbell bench press to incline dumbbell bench press would be a variation. It’s a completely different exercise. Likewise with back and looking at the different row variations…..bent over barbell row, bent over dumbbell rows(both hands at once), single arm dumbbell row, t bar row, close grip cable rows, wide grip cable rows – all of these are different variations.

So depending on the type of workout split/protocol you’re following, you keep in that particular variation until you stall and then you switch it out. Also, having a different series of each workout will help fit more variations of each exercise into your routine.
Example: Upper/lower split for chest…..
You can have 2-3 different sessions planned.
Upper 1 – flat barbell bench press, incline dumbbell fly
Upper 2 – incline dumbbell bench press, flat dumbbell fly
Upper 3 – flat dumbbell bench, cable fly

Rotation would look like this:
Upper 1/Lower1/Rest/Upper 2/Lower 2/Rest/Upper 3/Lower 3/Rest – repeat rotation

If you stall on flat barbell bench press, swap that out for decline barbell bench press or another chest pressing movement variation.

Hope that helps!

[William Rohe]

15-20mins

[William Rohe]

Some of them are effectively dosed while others on the market contain dustings of quality ingredients. Watch Jordans ALA video – that stand along is great for carb meals.

[William Rohe]

Mort – you mentioned gaining 10-15lbs and then cutting again. JP is saying you need to take your mass up. 10-15lbs honestly isn’t much when considering in water weight and glycogen retention. This is likely why Jordan says you need to push up 40lbs. Because that’s a significant increase. Usually you’ll want to gain slower. The faster you gain, the more bodyfat you also gain. It’s a marathon, not a sprint.

[William Rohe]

I tend to lower calories on rest days since my body isn’t burning as many calories by not lifting. I find this process very useful when either dieting down or bulking up. Helps with keeping bodyfat lower during bulks imo and for cutting, it keeps you in a calorie deficit.

If you’re feeling really beat up during your rest day, then I may increase calories to help my body repair.

[William Rohe]

You’ll likely be having a lot of carbs in your diet if you’re trying to push your bodyweight up. I’d advise having them pre, intra, and post as long as the HBCD intra doesn’t cause you any stomach issues. 100g of HBCD is a lot btw – test the waters to see if your body would even do well having that much.

Carb choices post workout imo aren’t that big of a deal. It’s whatever allows you to get the food in and digests well enough with your body. If I’m not having a lot of carbs post workout, I’ll have something more filling like oatmeal, rice, or cream of rice. If I’m trying to fit in 100+g of carbs, cereal, bagels, and other fast and easily digesting foods are a good option.

As far as preworkout goes, I’d experiment with food sources to see what sits well in your stomach while training. I often have a complex carb like oatmeal + whey 60-90mins preworkout so it’s still digesting and being utilized during workouts. Some people might need something lighter, so something like cream of rice + whey would be a good option.

[William Rohe]

Not sure what exactly you mean by best approach. If you mean what kind of split or how to order your exercise selection, but they posted this article which pretty much outlines all you need to know about setting up an upper/lower split.

https://www.trainedbyjp.com/upper-lower-training/

[William Rohe]

Johnson, looks like you can do that or use a bench to put your feet on for an elevated position and you can use a dip belt to add weight. Elevated with the dip belt is my plan.

[William Rohe]

Thanks for the thoughts! I’m a former overweight guy, so when I hold water, it’s usually a lot at once. At the peak of my bulk 2 years ago at 260lbs, my weight would change easily 10lbs throughout the day. I’m currently down around 230ish lbs right now and been reverse dieting for over a month. Only a few factors I can determine are a cause of the water weight, but I was dumb and made several changes at once……introducing more carbs, increasing test E dosage, starting an oral PH(Super DMZ which is similar to anadrol). Muscle size, fullness, and water weight has shot up within the 3 weeks I started this. I’m going to ride out the oral for 1 more week. I’ve already decreased test dosage back to what I was running before and I just started increasing my AI dosage.

Hoping to see one of those changes fix the problem. Performance in the gym continues to sky rocket. I’m almost positive the introduction of the PH without adjusting my AI dosage is the problem for this.