Well I went from 79kg 29%bf to 82kg 13% bf in 2 yrs of training. But I lost about 2lbs a week every week i was in my serious cutting diet. I then tried DNP out of curiosity and that got me ripped @ 8% - but I felt to scrawny. So here I am -bulking.
What specifically do you need?
I did everyday morning cardio (5x week) 30 mins regular intensity then 15 mins HIIT (musclemedia.com)
I followed a 403030 and got 500cals less than my amr.
I kept protein at 2 g per day with the help of tuna, chicken, eggs, salmon, fish, and mrps. I kept low gi up until 6pm where I had my high gi post workout meal (i used grape juice and whey at the time - now i use maltodextrin and whey). After 6pm, I cut out carbs and mixed proteins and fat. I put a salmon steak in the oven with 2 tbsp olive oil. After that I ate shrimp - which is high in cholesterol and aids in test production. This was a recommendation from Big Andy- but man, I hate shrimp. Still, i gulped it gagging every single day, but i chocked it down. The shrimp was fried in 1tbsp of olive oil with garlic and other crap to make it taste less detestable. I believe in separating the fats like EFAs into the non carb meals to make up for the lost cals and to keep energy up. But it was rewarding. PM if you need more help.
I ate a banana post workout. I never tried flax . Olive oil and peanut butter were my fats.
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JK BRO...
