uprise240
23-03-2012, 10:39 AM
Just finished a comp last week. So, now it is grow time! (I want to do a show in October and the Fuoad Open). So, because my schedule allows me to I am going to try 2-a-day workouts in order to maximize training volume and hypertrophy. I want to give it 4-6 weeks and see how my body responds (with a deloading week after the 3rd or 4th week).
My question is how should my nutrtion change? I usually have one workout by 11 or 12pm and then another one around 8-9pm. What I did was take a 5 day split and just condensed it to 2.5days. So mon-fri I hit everything twice :).
I want to grow BIG time in a nice steady lean way - no gettin' too sloppy (I don't think there is a need to). So, last question, am I eating enough? during prep I wass eating about the same cals just a little less carbs and fat and more protein. Thoughts? opinions? tips? criticisms?
Specifics below:
Stats were:
Age: 24
height: 5'9.5"
weight: 190lbs (now 195lbs)
BF%: 6.5% contest (by now it is probably 8-9%, post contest pizza does that to you)
Cycle history: 1 cycle of test E at 500/wk and ran Tren towards te end of it. Currently doing test Cyp. 750/wk along with masteron at 100ml EOD.
Diet:
1. 30g shake
2. 2/3 Cup Oats, 8 egg whites, 1TBL Natural PB
3. 2/3 Cup Oats, 30g Whey
WORKOUT 1
4. PWO: 30g whey, 2 banana
5. 200g Sweet potato, 6-8oz Chicken breast, veggies
6. 2/3 Cup Oats, 30g Whey
WORKOUT 2
7. PWO: 30g Whey
8. 8oz Steak, asparagus/veggies
9. 30g whey, 1/2 cup plain yogurt
This usually totals around 3200cals or so with about 200-250g Carbs, 350g+ Protein, 60-75g Fat
**Also was contemplating putting Poliquins practices to test and having a 150% calorie splurge on one of my rest days. Thoughts?
Supplements:
3-4 omega 3's per meal
1 multi in the morning and 1 after my first workout.
Creatine
Training split:
Mon: 1. Chest 2. Back
Tues: 2. Shoulders 3. Arms
Wed: 4. Legs 5. Chest
Thurs: 6.Back 2. Shoulders
Fri: 8. Arms 9. Legs
Sat: REST
Sun: REST
No Cardio at this point.
My question is how should my nutrtion change? I usually have one workout by 11 or 12pm and then another one around 8-9pm. What I did was take a 5 day split and just condensed it to 2.5days. So mon-fri I hit everything twice :).
I want to grow BIG time in a nice steady lean way - no gettin' too sloppy (I don't think there is a need to). So, last question, am I eating enough? during prep I wass eating about the same cals just a little less carbs and fat and more protein. Thoughts? opinions? tips? criticisms?
Specifics below:
Stats were:
Age: 24
height: 5'9.5"
weight: 190lbs (now 195lbs)
BF%: 6.5% contest (by now it is probably 8-9%, post contest pizza does that to you)
Cycle history: 1 cycle of test E at 500/wk and ran Tren towards te end of it. Currently doing test Cyp. 750/wk along with masteron at 100ml EOD.
Diet:
1. 30g shake
2. 2/3 Cup Oats, 8 egg whites, 1TBL Natural PB
3. 2/3 Cup Oats, 30g Whey
WORKOUT 1
4. PWO: 30g whey, 2 banana
5. 200g Sweet potato, 6-8oz Chicken breast, veggies
6. 2/3 Cup Oats, 30g Whey
WORKOUT 2
7. PWO: 30g Whey
8. 8oz Steak, asparagus/veggies
9. 30g whey, 1/2 cup plain yogurt
This usually totals around 3200cals or so with about 200-250g Carbs, 350g+ Protein, 60-75g Fat
**Also was contemplating putting Poliquins practices to test and having a 150% calorie splurge on one of my rest days. Thoughts?
Supplements:
3-4 omega 3's per meal
1 multi in the morning and 1 after my first workout.
Creatine
Training split:
Mon: 1. Chest 2. Back
Tues: 2. Shoulders 3. Arms
Wed: 4. Legs 5. Chest
Thurs: 6.Back 2. Shoulders
Fri: 8. Arms 9. Legs
Sat: REST
Sun: REST
No Cardio at this point.