Blasted the triceps today, and a little sore in the traps. MusclePharm Assault pre-workout (Citrulline Malate, Beta Alanine, Creatine, L-Tyrosine, L-Arganine, Glutamine), Optimum Nutrition Hydrobuilder (hydrolysate protein, BCAA’s, EAA’s, creatine, glutamine, and betaine) post-workout, and combo ON Casein protein and generic whey protein for bedtime. All with a chick-fil-a sandwich dinner [: i need veggies… why is costco out of Joan’s Broccoli Salad??!
I didn’t have enough vegetables today.
All in all, if your body doesn’t have the basic stuff, namely vegetables, it makes it extremely difficult for it to build any muscle mass, so go very green with super foods like broccoli, which is my favorite. Remember that your body needs fats too, so I take a fish oil supp (You mainly want EPAs more than the DHAs, so look on the bottle to see how much of the fish oil is EPA.) and a CLA supp.
For carbs, simple carbs right after waking up and right after a hard workout is best since that’s when your body needs it. Otherwise, do as many low-glycemic, complex carbs as you can, like sweet potato, brown rice, quinoa, wheat bread, and oats.
My aim at this point for my 160lb bodyweight is 180g / 40g / 180g of protein / fat / carbs during the shredding phase. 4 calories per 1g of carbs or 1 g of protein, 9 calories per 1g of fat.
Portion this over 5-6 meals every 3-4 hours with simple carbs right when you wake up and spread around the workout. Complex carbs for other times to stay full longer. Casein protein takes 3-4 hours to burn, so that’s also good for in-between meals to keep you fuller, while whey protein can be processed within an hour. (fyi: milk protein is 80% casein, 20% whey)
Natural fat from meats, fish, nuts, and olive oil are good to aim for, in contrast to deep-fried and oily foods (like Panda Express).
Easiest way to stay disciplined is to cook in bulk, then portion into 5-6 containers for the day, and cook enough for a week.
This is my very very fast brain dump, and I could elaborate a ton more! This is very generalized and fits my lifestyle [:
edit: i should probably also mention that living in the 626 has given me a 626 belly (goodyear tire), i’m above 20% fat, and have only been bodybuilding for 5 months now. Also, I’m not disciplined enough with my food intake. I still eat more fried stuff than I should, and I get really tired doing high-intensity interval training.