Well with my comeback in mind I am just letting everything unfold as I go along.

Made some adjustments to training. I found the cardio was interfering with my ability to put old muscle back on. I have stopped all cardio and almost got an instant result. Muscles a lot fuller and all my old muscle mass is piling back on. This has also had a roll on effect in body comp for the better. Upper body is getting wider and thicker and legs are filling out nicely. Waist is getting smaller and love handles shrinking away.

So main focous is gaining back old mass which we all know muscle burns more calories so no need for high amounts of cardio. Been more concerned with getting in more solid meals now and making sure I get a min 200g protein aday and add good carbs and fats to meals as needed depending on what I am doing for the day. It has been a good week.

I have also been reading a lot about intra-workout sup and must say I like it much on what I would do in the past like having my carb drink post workout. That always made me fat unless I was already very lean then it did not matter. But now I truly believe taking carbs pre and during is much more effective for building and burning fat. This has been my protocol this week with great results so I will stay with it.

Here are the rules

min 200g protein per day
90 mins pre-workout
oats fruit and egg whites

pre-workout drink mixed in 1500ml of water (I drink 500ml prior to workout and sip the rest during workout)
20g BCAA
10g Creatine
5g glutamine
50g carbs

post workout
30g WPI

60-90 min post workout
large protein/carb meal

the rest of my meals I just eat as I feel and been doing just fine. On non training I wake up have my carb drink and 90 mins later follow up with a full breakfast and after that I just eat as I feel to keep body full and hard. So far so good.

Cycle wise

250mg test wk
400mg tren e wk
500mg eq wk

hgh 2iu ed and I just added 40mcg t3

I really think priming body pre during and after is the secret to gains and as long as you have this covered you can just play around with the other meals as you feel.

ironmaster