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Hey guys,
I'm a long time reader since I was about 17 (very rare poster)... respect a lot of your opinions and was looking for some now. I'm 23 now and have been training for 10 years though I count about 5 of them of "real" training. I am 5'10" and weigh about 220 lbs with 16-18% BF (no abs but no gut either, still somewhat veiny and have good definition in my limbs) and I'm a lifetime natural. Was killing the logbook last year this time and had a few injury setbacks which led to a short period of "I don't give a shit" (i.e. infrequent training and eating shitty sometimes and drinking too much). Have gotten myself back to nearly injury free (shoulder irritates a little sometime and right knee bothers if go too heavy) and about 3 weeks ago started my first blast again after 5 weeks of "get used to real training" basic workouts again. I am using the 2 way split and my workouts are going fantastic. My diet I feel is going pretty well (though not really long enough period to know for sure) but concerned if am I eating enough to optimize gains. It's sometimes hard for me to decipher since I am natural and I know I don't assimilate food (or protein) as well that way. I don't want to do the overeat until I'm a 300lb fat slob to gain 20 lbs of muscle but I'm cool with gaining up to say 250-255 to get that 20lbs. I do the cardio all 4 rest days first thing too. My diet:
Meals 1-5: 50g protein, 45g carbs, 15g fat (don't count minor macros such as protein or fats in oats or carbs/proteins in peanut butter). Keep sources very clean such as chicken, beef, shakes; oats, rice, yams, ezekiel; olive oil, peanut butter, almonds.
Sample meal - 8oz top round with 3/4c oats and 2 tbsp PB
Meal 6: 6 omega 3 eggs cooked in coconut oil with 1 scoop casein
Rest days: Pre-cardio I take 1/2 scoop whey and 2 scoops BCAAs
Training days: Pre-workout I take 1 scoop whey with creatine/glutamine and post-workout I take the same plus 16oz Gatorade. I eat all 6 meals still.
It comes out to close to 4k cals on training days and a few hundred less on rest days.
Any critiques or suggestions would be appreciated guys. Thank you.
I'm a long time reader since I was about 17 (very rare poster)... respect a lot of your opinions and was looking for some now. I'm 23 now and have been training for 10 years though I count about 5 of them of "real" training. I am 5'10" and weigh about 220 lbs with 16-18% BF (no abs but no gut either, still somewhat veiny and have good definition in my limbs) and I'm a lifetime natural. Was killing the logbook last year this time and had a few injury setbacks which led to a short period of "I don't give a shit" (i.e. infrequent training and eating shitty sometimes and drinking too much). Have gotten myself back to nearly injury free (shoulder irritates a little sometime and right knee bothers if go too heavy) and about 3 weeks ago started my first blast again after 5 weeks of "get used to real training" basic workouts again. I am using the 2 way split and my workouts are going fantastic. My diet I feel is going pretty well (though not really long enough period to know for sure) but concerned if am I eating enough to optimize gains. It's sometimes hard for me to decipher since I am natural and I know I don't assimilate food (or protein) as well that way. I don't want to do the overeat until I'm a 300lb fat slob to gain 20 lbs of muscle but I'm cool with gaining up to say 250-255 to get that 20lbs. I do the cardio all 4 rest days first thing too. My diet:
Meals 1-5: 50g protein, 45g carbs, 15g fat (don't count minor macros such as protein or fats in oats or carbs/proteins in peanut butter). Keep sources very clean such as chicken, beef, shakes; oats, rice, yams, ezekiel; olive oil, peanut butter, almonds.
Sample meal - 8oz top round with 3/4c oats and 2 tbsp PB
Meal 6: 6 omega 3 eggs cooked in coconut oil with 1 scoop casein
Rest days: Pre-cardio I take 1/2 scoop whey and 2 scoops BCAAs
Training days: Pre-workout I take 1 scoop whey with creatine/glutamine and post-workout I take the same plus 16oz Gatorade. I eat all 6 meals still.
It comes out to close to 4k cals on training days and a few hundred less on rest days.
Any critiques or suggestions would be appreciated guys. Thank you.