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big49ersfan
New member
bro mkaing progress it is good to see about your diet
1. increase fats up to around 100grams theats is good for an extra 400cals perday approx
- add in say nuts, half an advocado and a portion of olives to your meals if i were you spaced evenly but dfinantly before you go to bed like 24k nuts before bed with your cottage cheese is a perfect pre-sleep meal takes ages ot break down caesin protein and fats
2. add whey as soon as you wake up you would have been fasting 7+ houts very catabolic so need quick acting protein as quickly as possible
3. make sure you hava portion of whey next to your bed incase you wakeup and drink that
4. have a day evry 3-7 days (depends on you work it out ) where you cut your cals back to maintaince just like with cutting when you have days with low carbs/ cals and days with higher carbs/ cal but alwasy below maintence on bulking alwasy above maintence but cut carbs back every so often helps with growth
training-
personally i dont like it one bit fat too much and not starting of chest or shoulders with a compound movment. no deads on back day and not doing back squats on leg day but if it work it works
hope that help
but keep the progres up your doinf well bro
1. increase fats up to around 100grams theats is good for an extra 400cals perday approx
- add in say nuts, half an advocado and a portion of olives to your meals if i were you spaced evenly but dfinantly before you go to bed like 24k nuts before bed with your cottage cheese is a perfect pre-sleep meal takes ages ot break down caesin protein and fats
2. add whey as soon as you wake up you would have been fasting 7+ houts very catabolic so need quick acting protein as quickly as possible
3. make sure you hava portion of whey next to your bed incase you wakeup and drink that
4. have a day evry 3-7 days (depends on you work it out ) where you cut your cals back to maintaince just like with cutting when you have days with low carbs/ cals and days with higher carbs/ cal but alwasy below maintence on bulking alwasy above maintence but cut carbs back every so often helps with growth
training-
personally i dont like it one bit fat too much and not starting of chest or shoulders with a compound movment. no deads on back day and not doing back squats on leg day but if it work it works
hope that help
but keep the progres up your doinf well bro
