Heyyo men

is this right or it should be improved somehow ?

i eat around 500 grams of carbs/day ( for 70 kg person )

( im training in 6 days of 8, as im doing shifts systém - day day night night ), where i dont lift only at the day shifts, im training before the night shfts, normály after the sleep

after training carbs :

40 mins after training around 30g fast carbs and 20g middle-fast carbs ( Glukopur and maltodextrose )+creatine
60-80 mins after training around 100 long carbs ( rise )+chicken ofc.

usualy im eating around 80-90 g of carbs each two hours, which contains of oatmeal and maltodextrose

im not mentioning prosteins, as im eating around 70grams of chicken meat and around 4-5 eggs a day, so as im counting on the proteins from oatmeal and rise, so as a milk and curd, so im eating around 150-200 g of proteins/day


thanks for any advices jsp ! contact me in this topic or via pm, as u like to do

This post was edited by trivis on Jul 21 2015 05:21am

As long as you have enough fat its fine.

Hit your protein
Hit your fat
fill with carbs

is how i do it

rip

u would suggest less trains? im doing one-single-part of body each training, not more than 1, thats why each train is done in about 40-50 mins max usually

im doing :

day 1 - biceps ( one excercise )
day 2 - triceps ( one excercise )
day 3 - chest ( two excercises )
day 4 - shoulders ( one )
day 5 - back ( two )
day 6 - legs ( two )
day 7 - rest
day 8 - rest

each excercise contains 1-3 sets for warmup, 4 hard sets, 2-3 sets for pump with 70-80% of weigth

thanks in advance for any thoughs

Lol @ your routine.

What's this? One exercise of 40-50 minutes for one group of muscle each day?

I really hope you're joking man.

I do other way, hit protein 50% carbs rest fat otherwise I'm at like 600+g carbs, plus I feel better with more fat higher test (atleadt I think cuz much higher sex drive)

Stop taking so much maltodextrose it's not medium carbs it's higher GI than sugar

Don't worry so much about timing eg 40 mins after a workout or 4 hours after it isntgonna make a difference. I was way too methodical with that shot when I started now, making much better gains focusing on hitting macros and not stressing about optimal timing for absorbing nutrients or what the fuck ever

E/ find a proven routine cuz urs fucking sucks. Google is more knowledgeable than u.

For carbs have jam sandwhiches, rice and tomato sauce, pasta, fruit etc etc

This post was edited by turtol on Jul 21 2015 12:25pm

trollin ?

post progress photo, super curious

dafuq is this, atleast combine the whole arm in 1 day if youre doing an arm day



lol higher fats=more test?

the secret has been discovered

eating fatty foods doesnt increase test

do a little research on carbs and glycemic index, complex carbs are good!

and of course fat is important and good, but get those healthy fats where you can... lately i like cashew butter and guacamole