Quote (cseitz71690 @ Sep 29 2011 10:26am)
Should I do 12-16 weeks then a deload? Or sooner? Or should I just take a complete week off?
Never really "deloaded" before so I would also need some help with that. Lol
Also let me know every supplement I should be taking. I'm gonna be following your diet, routine, supplementation to the
TI wanna see how this stuff works out for me.
And as for the diet should I lower calories on the weekend when I'm resting? Or keep them in for maximum recovery?
12-16 weeks of 5x5 followed by yes, 1 full week off, then back to hypertrophy.
For the diet, on days when you are not training, keep the protein/fats the same, but lower the carbs a bit as your body does not need them as much on non-workout days.
for supplements try these:
CL Orange Triad (3x pills 2 times a day with meals)
NOW! Vitamin d-3 5,000iu (1x pill once a day)
NOW! C-1000 (1x pill 4 times a day separated from the multi)
NOW! L-arginine + Ornithine (4x pills post workout, and pre bedtime)
NOW! L-Carnitine (1x pill 3x per day on an empty stomach)
Optimum Nutrition BCAA-1000 caps (take 4-6 capsules pre workout, intra workout at 45 mins, and post workout)
GAT Jet Fuel (take 3x pills pre-workout or substitute with 2 cups of black coffee)
Scifit Kre Alkalyn (take 2x pre workout and post workout, on nonworkout days take 2x in the am and 2x in the pm)
Scifit glutalyn (if you get this for free with kre alk, take 2x post workout and 2x pre bedtime)
NOW! ZMA (take 3x pre-bedtime)
NOW! Super Omega 3-6-9 (take 2x with every food meal)
that's all I can think of right now that would be beneficial for your goals, if I think of something else I'll let you now.