I’ve been sponging up knowledge from this forum for a while now and I wanted to give back to the community.
The thing I feel I’ve really got down at the moment is health. I feel like I’m fast becoming one of the healthiest sons of bitches to walk this planet. I look great and I feel even better. My skin is impeccable, my muscles are well defined and continue to grow, my energy levels are consistent and at an all time high, I’m always warm and never get sick.
So below I’ll describe my nutrition plan, supplement intake, workout regime and PED usage in the hopes it will benefit some of you.
Nutrition and supplements
My diet is basically paleo with a few tweaks. Don’t follow this diet without also doing intensive workouts at least 3 times a week. There’s simply too much calories in here for inactive people.
06:30 - Cup of coffee, 4000mg BCAA
This is my pre-workout ‘meal’ as I workout in a fasted state. The caffeine gives me an edge in the gym. The BCAA’s are needed to prevent the body from using muscle tissue as an energy source and thereby breaking down muscle.
07:00 - 900ml coconut water, juice of 2 limes, pinch of salt
These ingredients form my home made sports drink. As refreshing and energising as any store bought sports drink, but without all the questionable chemicals like artificial sweeteners.
08:00 - 250grams (cooked weight) of white rice, 3 eggs, handful of chopped green onions, pine nuts, 2000IU vitamin D3, 4000mg BCAA
Breakfast and also my post-workout meal. Bake the rice in a spoonful of coconut oil, add the eggs and bake until done. Lastly add the onions and pine nuts and stir fry for a few more minutes. Add sea salt and pepper to taste.
Awesome meal due to it’s high values of carbs, protein and fat. It also tastes great!
You can cook the rice in advance and keep it in the fridge or freezer.
Coconut oil is the best option for a cooking grease. It can resist the highest temperatures before breaking down and is loaded with healthy fats. Don’t choose a deodorised one, those undergo chemical processing. Opt for the un-processed version. The coconut flavour will add taste to this dish and your kitchen will smell of coconut. What’s not to love?!
White rice is one of the tweaks I made to paleo. It doesn’t contain any of the anti-nutrients it’s brown counterpart does, so it’s safe to eat. It’s basically just starch which is a great component of a post-workout meal.
Vitamin D3 is linked to an incredible amount of health benefits and deficiency is common. One of it’s benefits is that it’s supposed to be a natural testosterone booster.
10:00 - Can of wild pink salmon (about 210grams), 2 Bananas
The salmon used to be a can of tuna, but due to it’s high mercury levels tuna isn’t a great option as a staple part of ones diet. Salmon contains almost as much protein in addition to a good dose of healthy fats, minus the mercury.
Look for the cans that contain the skin and bones as both are loaded with nutrients. It might seem unpalatable to eat this, but it really doesn’t taste bad. The bones are very brittle and easy to chew. The skin is actually quite tasty. The best liquid for fish to be canned in is plain water.
12:30 - Big salad, 2 hard boiled eggs, 1 avocado
The salad should be composed of as much different vegetables as possible. Examples are lettuce, bell peppers, tomatoes, cucumber, carrots and olives.
The vegetables will provide the vitamins and minerals, while the eggs and avocado supply the protein and healthy fats.
15:00 - 1 sixth of ‘Twice baked sweet potatoes with eggs’
Again an awesome meal due to it’s combination of carbs, protein and fat. Sweet potatoes are also a nutritional powerhouse by themselves.
Can be made in advance for the entire week.
The recipe can be found here: http://paleoleap.com/twice-baked-sweet-potatoes-eggs/
18:00 - Arbitrary paleo dinner dish, 300ml full fat yoghurt, 2000IU vitamin D3
My dinner is where I vary greatly each day. As a guide line I always try to include the powerful triangle of carbs, protein and fat. While also getting a healthy dose of vitamins and minerals.
This amounts to about
- 200 grams of meat
- 300 grams of vegetables
- 300 grams of carb rich foods like (sweet) potatoes or squash
Another paleo tweak; yoghurt. Dairy is a grey area for paleo. It’s a whole food and contains a lot of good nutrients, but we aren’t ’supposed’ to eat it and many people are allergic (lactose intolerance). The best bet is therefore fermented dairy like cheese and yoghurt as the lactose is dissolved during the fermentation process.
When choosing dairy, always go for the full fat and raw varieties. These products will have undergone the least amount of processing and are the most nutrient dense. Therefore full fat, grass fed yoghurt is a good choice. Loaded with protein, healthy fats and calcium with the added bonus of probiotics (more on those later).
20:00 - Home made pastry / chocolate
Examples of this are paleo banana bread with a topping of butter, sweet potato brownies or paleo chocolate with hazelnuts and goji berries.
http://civilizedcavemancooking.com/recip...ana-bread/
http://deliciouslyella.com/vegan-sweet-p...uten-free/
http://allrecipes.com/recipe/236212/home...ate-paleo/
21:30 - Can of sardines
Loaded with good nutrients like proteins and a great source of omega 3. Again, choose the ones that contain the skin and bones as you will want to eat those.
22:00 - 3 capsules ZMA, 1 dosage of probiotics
Zinc and magnesium are both important minerals, especially for active men. Zinc is considered to be a natural testosterone booster. Both can be hard to get sufficient intake for from your diet alone, so supplementation is a good idea.
There’s no use in eating a lot of nutrient rich foods if your body isn’t able to absorb it. Probiotics are bacteria that live in your gut. They help with digestion and absorption of your food. Taking probiotic supplements increases the amount of good bacteria in your gut. Fermented foods like sauerkraut and yoghurt also help in this area, but I noticed a strong positive change after supplementing.
As for drinks; I only drink coffee, green tea or (carbonated) water on workdays. On the weekends I enjoy a few glasses of wine and an occasional serving of some quality tequila (100% agave). Beer is a grain product and therefore a no-go area for me. Vodka is acceptable if it’s the kind made from potatoes.
As for snacks; the best snacks are nuts. I occasionally eat a few handfuls during the day. Make sure you vary in the type of nuts from day to day and avoid the processed ones. The only processing they should have undergone is removing the shell, so no roasting. Some good ones are Brazil nuts, cashews and macadamias. Quality dried meats like beef jerky are also a good choice (keep an eye on the additives).
Workout
I workout 6 days a week. I strive to make it one of the first things I do in the morning, after taking my BCAA’s and a cup of coffee, which is my pre-workout ‘meal’. It’s all weight lifting, I don’t do any cardio (anymore).
I focus on multi muscle exercises, always preferring free weights over machines. This is not only more beneficial for overall strength, but actually triggers the body to produce more testosterone.
I track my progress. Not only does it motivate me when I set a new PR, I also know when I’m slacking off and should be throwing on some extra weight. This way I never take it easy on myself and keep progressing.
I workout in a fasted state, my breakfast is my post workout meal. Training this way has been linked to increased testostosterone production and muscle gains. Just make sure you take BCAA's when doing this. You don't want your body to be 'eating' your hard gained muscle tissue.
I’m a big fan of following programs and I’ve just finished this one: http://www.bodybuilding.com/fun/arnold-s...main.html. I highly recommend it to anyone trying to pack on some muscle. You’ll sweat, you’ll be in pain and your gym sessions can take up to two hours, but you’ll definitely be getting a great workout. You can use the BodySpace app on your phone to track your progress. It works seamlessly with the Bodybuilding.com website.
PED’s
When talking about a healthy lifestyle PED’s don’t usually come to mind. The side effects they cause are unhealthy and undesirable. Exactly why I refrained from using them. Until I heard about SARM’s.
SARM stands for Selective Anabolic Receptor Modulator. I’m no expert on how they work, but in laymen’s terms they bind to the anabolic receptors (duh) which triggers muscle growth. Much like how testosterone works. But where testosterone has a host of other effects on the body, SARM’s only have the muscle building effect. This is the reason why the medical field is actively developing them. They should eventually supersede testosterone in the treatment of muscle breakdown in certain patients. Again, I’m no expert and this is probably less then accurate, but the how is less important then the why.
Because why I started using them is the claim that SARM’s don’t have any of the negative side effects of other PED’s like testosterone. They aren’t even toxic to the liver and can therefore be taken orally without complications. This together with their ability for lean muscle growth made me very interested. What’s more, they are completely legal!
After doing some research I concluded that:
I have noticed the testosterone suppressing effect though. My libido has taken a hit. It’s not completely gone, but their is enough of a change for me to clearly notice it. I started noticing it after upping the dosage to 10mg/d. It could be related to the dosage, or to the fact that I already was a few weeks into my cycle at that point, hard to say for sure.
My advice to anyone looking to do a LGD-4033 cycle is: stick to one dosage for 8 weeks and let that dosage be between 5 and 8 mg daily. I'll be running a second cycle of 8 weeks in about a month or two. I'll be taking 8mg/d throughout.
Note that you’ll probably get a liquid that has 10mg per ml. That means that if you want to ingest 5mg you’ll need to take 0,5ml NOT 5ml. I read a report of a guy who took the amount in ml. I hope it was a joke…
So there you have it, I hope this info is of some use to y’all.
The thing I feel I’ve really got down at the moment is health. I feel like I’m fast becoming one of the healthiest sons of bitches to walk this planet. I look great and I feel even better. My skin is impeccable, my muscles are well defined and continue to grow, my energy levels are consistent and at an all time high, I’m always warm and never get sick.
So below I’ll describe my nutrition plan, supplement intake, workout regime and PED usage in the hopes it will benefit some of you.
Nutrition and supplements
My diet is basically paleo with a few tweaks. Don’t follow this diet without also doing intensive workouts at least 3 times a week. There’s simply too much calories in here for inactive people.
06:30 - Cup of coffee, 4000mg BCAA
This is my pre-workout ‘meal’ as I workout in a fasted state. The caffeine gives me an edge in the gym. The BCAA’s are needed to prevent the body from using muscle tissue as an energy source and thereby breaking down muscle.
07:00 - 900ml coconut water, juice of 2 limes, pinch of salt
These ingredients form my home made sports drink. As refreshing and energising as any store bought sports drink, but without all the questionable chemicals like artificial sweeteners.
08:00 - 250grams (cooked weight) of white rice, 3 eggs, handful of chopped green onions, pine nuts, 2000IU vitamin D3, 4000mg BCAA
Breakfast and also my post-workout meal. Bake the rice in a spoonful of coconut oil, add the eggs and bake until done. Lastly add the onions and pine nuts and stir fry for a few more minutes. Add sea salt and pepper to taste.
Awesome meal due to it’s high values of carbs, protein and fat. It also tastes great!
You can cook the rice in advance and keep it in the fridge or freezer.
Coconut oil is the best option for a cooking grease. It can resist the highest temperatures before breaking down and is loaded with healthy fats. Don’t choose a deodorised one, those undergo chemical processing. Opt for the un-processed version. The coconut flavour will add taste to this dish and your kitchen will smell of coconut. What’s not to love?!
White rice is one of the tweaks I made to paleo. It doesn’t contain any of the anti-nutrients it’s brown counterpart does, so it’s safe to eat. It’s basically just starch which is a great component of a post-workout meal.
Vitamin D3 is linked to an incredible amount of health benefits and deficiency is common. One of it’s benefits is that it’s supposed to be a natural testosterone booster.
10:00 - Can of wild pink salmon (about 210grams), 2 Bananas
The salmon used to be a can of tuna, but due to it’s high mercury levels tuna isn’t a great option as a staple part of ones diet. Salmon contains almost as much protein in addition to a good dose of healthy fats, minus the mercury.
Look for the cans that contain the skin and bones as both are loaded with nutrients. It might seem unpalatable to eat this, but it really doesn’t taste bad. The bones are very brittle and easy to chew. The skin is actually quite tasty. The best liquid for fish to be canned in is plain water.
12:30 - Big salad, 2 hard boiled eggs, 1 avocado
The salad should be composed of as much different vegetables as possible. Examples are lettuce, bell peppers, tomatoes, cucumber, carrots and olives.
The vegetables will provide the vitamins and minerals, while the eggs and avocado supply the protein and healthy fats.
15:00 - 1 sixth of ‘Twice baked sweet potatoes with eggs’
Again an awesome meal due to it’s combination of carbs, protein and fat. Sweet potatoes are also a nutritional powerhouse by themselves.
Can be made in advance for the entire week.
The recipe can be found here: http://paleoleap.com/twice-baked-sweet-potatoes-eggs/
18:00 - Arbitrary paleo dinner dish, 300ml full fat yoghurt, 2000IU vitamin D3
My dinner is where I vary greatly each day. As a guide line I always try to include the powerful triangle of carbs, protein and fat. While also getting a healthy dose of vitamins and minerals.
This amounts to about
- 200 grams of meat
- 300 grams of vegetables
- 300 grams of carb rich foods like (sweet) potatoes or squash
Another paleo tweak; yoghurt. Dairy is a grey area for paleo. It’s a whole food and contains a lot of good nutrients, but we aren’t ’supposed’ to eat it and many people are allergic (lactose intolerance). The best bet is therefore fermented dairy like cheese and yoghurt as the lactose is dissolved during the fermentation process.
When choosing dairy, always go for the full fat and raw varieties. These products will have undergone the least amount of processing and are the most nutrient dense. Therefore full fat, grass fed yoghurt is a good choice. Loaded with protein, healthy fats and calcium with the added bonus of probiotics (more on those later).
20:00 - Home made pastry / chocolate
Examples of this are paleo banana bread with a topping of butter, sweet potato brownies or paleo chocolate with hazelnuts and goji berries.
http://civilizedcavemancooking.com/recip...ana-bread/
http://deliciouslyella.com/vegan-sweet-p...uten-free/
http://allrecipes.com/recipe/236212/home...ate-paleo/
21:30 - Can of sardines
Loaded with good nutrients like proteins and a great source of omega 3. Again, choose the ones that contain the skin and bones as you will want to eat those.
22:00 - 3 capsules ZMA, 1 dosage of probiotics
Zinc and magnesium are both important minerals, especially for active men. Zinc is considered to be a natural testosterone booster. Both can be hard to get sufficient intake for from your diet alone, so supplementation is a good idea.
There’s no use in eating a lot of nutrient rich foods if your body isn’t able to absorb it. Probiotics are bacteria that live in your gut. They help with digestion and absorption of your food. Taking probiotic supplements increases the amount of good bacteria in your gut. Fermented foods like sauerkraut and yoghurt also help in this area, but I noticed a strong positive change after supplementing.
As for drinks; I only drink coffee, green tea or (carbonated) water on workdays. On the weekends I enjoy a few glasses of wine and an occasional serving of some quality tequila (100% agave). Beer is a grain product and therefore a no-go area for me. Vodka is acceptable if it’s the kind made from potatoes.
As for snacks; the best snacks are nuts. I occasionally eat a few handfuls during the day. Make sure you vary in the type of nuts from day to day and avoid the processed ones. The only processing they should have undergone is removing the shell, so no roasting. Some good ones are Brazil nuts, cashews and macadamias. Quality dried meats like beef jerky are also a good choice (keep an eye on the additives).
Workout
I workout 6 days a week. I strive to make it one of the first things I do in the morning, after taking my BCAA’s and a cup of coffee, which is my pre-workout ‘meal’. It’s all weight lifting, I don’t do any cardio (anymore).
I focus on multi muscle exercises, always preferring free weights over machines. This is not only more beneficial for overall strength, but actually triggers the body to produce more testosterone.
I track my progress. Not only does it motivate me when I set a new PR, I also know when I’m slacking off and should be throwing on some extra weight. This way I never take it easy on myself and keep progressing.
I workout in a fasted state, my breakfast is my post workout meal. Training this way has been linked to increased testostosterone production and muscle gains. Just make sure you take BCAA's when doing this. You don't want your body to be 'eating' your hard gained muscle tissue.
I’m a big fan of following programs and I’ve just finished this one: http://www.bodybuilding.com/fun/arnold-s...main.html. I highly recommend it to anyone trying to pack on some muscle. You’ll sweat, you’ll be in pain and your gym sessions can take up to two hours, but you’ll definitely be getting a great workout. You can use the BodySpace app on your phone to track your progress. It works seamlessly with the Bodybuilding.com website.
PED’s
When talking about a healthy lifestyle PED’s don’t usually come to mind. The side effects they cause are unhealthy and undesirable. Exactly why I refrained from using them. Until I heard about SARM’s.
SARM stands for Selective Anabolic Receptor Modulator. I’m no expert on how they work, but in laymen’s terms they bind to the anabolic receptors (duh) which triggers muscle growth. Much like how testosterone works. But where testosterone has a host of other effects on the body, SARM’s only have the muscle building effect. This is the reason why the medical field is actively developing them. They should eventually supersede testosterone in the treatment of muscle breakdown in certain patients. Again, I’m no expert and this is probably less then accurate, but the how is less important then the why.
Because why I started using them is the claim that SARM’s don’t have any of the negative side effects of other PED’s like testosterone. They aren’t even toxic to the liver and can therefore be taken orally without complications. This together with their ability for lean muscle growth made me very interested. What’s more, they are completely legal!
After doing some research I concluded that:
- LGD-4033 is the strongest SARM on the market
- A dosage between 5mg and 15mg a day is the norm
- 8 week cycles are the norm
- LGD is so strong that it suppresses the bodies natural testosterone production
- Therefore, some users opt for PCT
- After about two weeks off-cycle the body should be producing normal testosterone levels naturally
- PCT’s have their own side effects
- Run a cycle for 8 weeks
- Start with 5mg/d and increase dosage every two weeks
- Don’t run PCT
I have noticed the testosterone suppressing effect though. My libido has taken a hit. It’s not completely gone, but their is enough of a change for me to clearly notice it. I started noticing it after upping the dosage to 10mg/d. It could be related to the dosage, or to the fact that I already was a few weeks into my cycle at that point, hard to say for sure.
My advice to anyone looking to do a LGD-4033 cycle is: stick to one dosage for 8 weeks and let that dosage be between 5 and 8 mg daily. I'll be running a second cycle of 8 weeks in about a month or two. I'll be taking 8mg/d throughout.
Note that you’ll probably get a liquid that has 10mg per ml. That means that if you want to ingest 5mg you’ll need to take 0,5ml NOT 5ml. I read a report of a guy who took the amount in ml. I hope it was a joke…
So there you have it, I hope this info is of some use to y’all.
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