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I started doing SA about a month and a half ago to maintain until the end of summer, but I'm wanting to start DB now that summer's pretty much over. What changes should be made? Where should more carbs be added? Still trying to get a better understanding of what will take the place of ULC days (Sorry, Tex, for yet another topic about this. I'm getting there!)For reference, I'm ~5'8 and 171. Relatively lean, but nowhere near being shredded. I wake up around 5-530am and I train at 3pm.Off day9am Meal 1: 10g whey isolate, 1tbsp MCT oil2:30pm Meal 2: 1/2lb bacon or 8oz ground beef, 5 eggs, plate of spinach & romaine6pm Meal 3: 14-16oz steak/ground beef, 1c white rice/1 large baked potato, plate of spinach & romaine9pm Meal 4: 4-6oz chicken breast, 1c white rice, 2 tbsp butterMeal 5 (if anything): Ice cream, etcTraining day9am Meal 1: 10g whey isolate, 1tbsp MCT oil12pm Meal 2: 8oz baconIntraworkout- 10g whey isolate, 25g hydrosylate, 5g leucinePWO-30g whey, 50g dextrose/maltodextrin, 5g leucine, 5g creatineMeal 3: Splurge
I started doing SA about a month and a half ago to maintain until the end of summer, but I'm wanting to start DB now that summer's pretty much over. What changes should be made? Where should more carbs be added? Still trying to get a better understanding of what will take the place of ULC days (Sorry, Tex, for yet another topic about this. I'm getting there!)*FACE PALM* Ugh...wasn't meaning it like that...For reference, I'm ~5'8 and 171. Relatively lean, but nowhere near being shredded. I wake up around 5-530am and I train at 3pm.Off day9am Meal 1: 10g whey isolate, 1tbsp MCT oil2:30pm Meal 2: 1/2lb bacon or 8oz ground beef, 5 eggs, plate of spinach & romaine6pm Meal 3: 14-16oz steak/ground beef, 1c white rice/1 large baked potato, plate of spinach & romaine9pm Meal 4: 4-6oz chicken breast, 1c white rice, 2 tbsp butterMeal 5 (if anything): Ice cream, etcTraining day9am Meal 1: 10g whey isolate, 1tbsp MCT oil12pm Meal 2: 8oz baconIntraworkout- 10g whey isolate, 25g hydrosylate, 5g leucinePWO-30g whey, 50g dextrose/maltodextrin, 5g leucine, 5g creatineMeal 3: Splurge
Pretty much have the right idea. Just monitor by the "Mirror Test" each time you backload. Since putting on muscle mass is your main concern then fat gain will probably happen.
I started doing SA about a month and a half ago to maintain until the end of summer, but I'm wanting to start DB now that summer's pretty much over. What changes should be made? Where should more carbs be added? Still trying to get a better understanding of what will take the place of ULC days (Sorry, Tex, for yet another topic about this. I'm getting there!)*FACE PALM* Ugh...wasn't meaning it like that...For reference, I'm ~5'8 and 171. Relatively lean, but nowhere near being shredded. I wake up around 5-530am and I train at 3pm.Off day9am Meal 1: 10g whey isolate, 1tbsp MCT oil2:30pm Meal 2: 1/2lb bacon or 8oz ground beef, 5 eggs, plate of spinach & romaine6pm Meal 3: 14-16oz steak/ground beef, 1c white rice/1 large baked potato, plate of spinach & romaine9pm Meal 4: 4-6oz chicken breast, 1c white rice, 2 tbsp butterMeal 5 (if anything): Ice cream, etcTraining day9am Meal 1: 10g whey isolate, 1tbsp MCT oil12pm Meal 2: 8oz baconIntraworkout- 10g whey isolate, 25g hydrosylate, 5g leucinePWO-30g whey, 50g dextrose/maltodextrin, 5g leucine, 5g creatineMeal 3: Splurge
Pretty much have the right idea. Just monitor by the "Mirror Test" each time you backload. Since putting on muscle mass is your main concern then fat gain will probably happen.
Haha, no need for facepalmingĀ šAs far as fat gain, I'm not TOO concerned with it, so long as the fat gain is less substantial than say, a traditional 6 meal a day diet with a full breakfast right upon waking. Is the timing for everything optimal?
For your off day backloads I would have some something like pizza or a burger and fries.Ā Ice cream is pretty much all sugar so it wouldn't be a good idea to get all your carbs from it.Most importantly though, you should have an accelerator shake immediately when you wake up and breakfast about an hour later.Ā On Density Bulk you eat breakfast and you should try to eat frequently as well.Also I would reccomend a pre-workout shake in addition to your intra-workout shake.
For your off day backloads I would have some something like pizza or a burger and fries.Ā Ice cream is pretty much all sugar so it wouldn't be a good idea to get all your carbs from it.Most importantly though, you should have an accelerator shake immediately when you wake up and breakfast about an hour later.Ā On Density Bulk you eat breakfast and you should try to eat frequently as well.Also I would reccomend a pre-workout shake in addition to your intra-workout shake.
Would the pizza/burger & fries be to still maintain a substantial amount of fat for that meal, or is it just to keep things relatively dirty?Also I guess I was under the impression that the meal timing/amount would stay somewhat linear to SA..guess not. How many more meals would you throw in there? On my regular 'bulk diet' I'd be eating every 3 hours, but I figured that was out for this protocol for some reason.
A few days into DB and I can already notice substantial fat gain/puffiness. Initial water retention aside, is this typical?
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