How to develop a lean muscle gain/offseason program - article by Trevor Kouritzin

[lomac]

I eat nothing but chicken 98% of the time. Protein shake morning with about 6 oz chicken (sub chicken for 4 eggs sometime)
5 hours later grapes,1/2 chicken and can tuna fish in water
4 hours later..4 boneless skinless chicken thighs or 2 boneless skinless breasts, baked then thrown in with 1 sauteed bell pepper, onion, tomato, 4 ozs mushrooms 1/2 can black beans.
1 hour before bed protein shake, tbsp peanut butter.
Starting triple stack Monday, have lost a lot of weight on this approach in preparation to start Trp Stk.What do you think?

 

[lomac]

5 hours later grapes,1/2 chicken breast and can tuna fish in water

 

[Mrsurgeon28]

I eat nothing but chicken 98% of the time. Protein shake morning with about 6 oz chicken (sub chicken for 4 eggs sometime)
5 hours later grapes,1/2 chicken and can tuna fish in water
4 hours later..4 boneless skinless chicken thighs or 2 boneless skinless breasts, baked then thrown in with 1 sauteed bell pepper, onion, tomato, 4 ozs mushrooms 1/2 can black beans.
1 hour before bed protein shake, tbsp peanut butter.
Starting triple stack Monday, have lost a lot of weight on this approach in preparation to start Trp Stk.What do you think?

Clear pm bros


#EVO FAM!!

 

[m.stone]

great detailed breakdown bro

 

[j.boogie]

This is why I say this is one of the best sites for Information and good people. I just wish it was easier to choose the best quality source for my needs. Good Post

 

[muskate]

This is why I say this is one of the best sites for Information and good people. I just wish it was easier to choose the best quality source for my needs. Good Post

I am glad you liked the write up. Send me a PM if you want any help developing your own individualized diet and training program!

 

[j.boogie]

Thanks! Im still building my Rep to send messages but heres a little about myself you can probably send me a message.
Thanks again for the info. I am 32 Years old. Play sports all my life. Ive got out of shape after graduating and now have 3 kids and I am trying to get back in my athlete rythem and lose this body fat. Played College Ball and still play 3 days a week for my cardio. Looking to start my first cycle soon but cant seem to pull the trigger on who to go with.
Just looking to do a beginner 12 week of Test E 500mg/ml
Im 6'2 about 245 and close to about 16% body fat. It is a little high but I usually drop fat pretty fast being that I play alot of ball still. I have been doing intermittent Fasting for about 3 months and actually love it. Thinking of making it a full year. But i want to get that full athletic look back before Summer. Ive also try epistane a few time and did great on it so I do understand PCT and Ive read the Perfect Pct a few times so Im pretty set on that.

Do you think for a beginner a 12 week if Test E to start would be beneficial. Also thought of add winstrol and anavar to kickstart but want to see how the E works in me first.

Im also pretty good at keeping a clean diet. Once a year do a Daniels Fast so I can be committed to a clean diet with no problems. And Thinking of Doing a carb Backload as well

 

[muskate]

Thanks! Im still building my Rep to send messages but heres a little about myself you can probably send me a message.
Thanks again for the info. I am 32 Years old. Play sports all my life. Ive got out of shape after graduating and now have 3 kids and I am trying to get back in my athlete rythem and lose this body fat. Played College Ball and still play 3 days a week for my cardio. Looking to start my first cycle soon but cant seem to pull the trigger on who to go with.
Just looking to do a beginner 12 week of Test E 500mg/ml
Im 6'2 about 245 and close to about 16% body fat. It is a little high but I usually drop fat pretty fast being that I play alot of ball still. I have been doing intermittent Fasting for about 3 months and actually love it. Thinking of making it a full year. But i want to get that full athletic look back before Summer. Ive also try epistane a few time and did great on it so I do understand PCT and Ive read the Perfect Pct a few times so Im pretty set on that.

Do you think for a beginner a 12 week if Test E to start would be beneficial. Also thought of add winstrol and anavar to kickstart but want to see how the E works in me first.

Im also pretty good at keeping a clean diet. Once a year do a Daniels Fast so I can be committed to a clean diet with no problems. And Thinking of Doing a carb Backload as well

Just sent you a very in-depth PM answering all your questions. Cheers.

 

[Dudley Dawson]

Hey Muskate, I want to incorporate your diet into my cycle that I'm starting up next week. Would love some insight.

 

[muskate]

Hey Muskate, I want to incorporate your diet into my cycle that I'm starting up next week. Would love some insight.

I want to help Dudley but that's a pretty blanket statement. What would you like help with exactly? Send me a PM.

 

[j.boogie]

Just sent you a very in-depth PM answering all your questions. Cheers.

Man I really appreciate that muskate.
Very informative. I definite with get there and be I touch with you.
Cheers

 

[invincible]

good write up.. i can say i dont keep records as good as muskate..
for myself i keep pretty basic stuff. daily i strive 10-15 egg whites in the mourning , 500 grams a meat working back up to a 1 kg( includes only chickent, fish, and some beef) , vegetables, occasionally some fruit , 10 egg whites for dinner. offcourse i split this in few meals, i just need to get back at better schedule and split this in 5 meals...

- - - Updated - - -

low carbs, i eat sometimes slice or two of Ezekiel bread.

 

[muskate]

good write up.. i can say i dont keep records as good as muskate..
for myself i keep pretty basic stuff. daily i strive 10-15 egg whites in the mourning , 500 grams a meat working back up to a 1 kg( includes only chickent, fish, and some beef) , vegetables, occasionally some fruit , 10 egg whites for dinner. offcourse i split this in few meals, i just need to get back at better schedule and split this in 5 meals...

- - - Updated - - -

low carbs, i eat sometimes slice or two of Ezekiel bread.

Make it a goal for yourself. It really doesn't take that long to track your food - especially if you are eating the same foods every day.

There is no time like the present. You need to make time for your priorities. You will always be busy.

 

[invincible]

true , new years resolution

 

[muskate]

true , new years resolution

Lol, why wait until the new year, make it a Christmas resolution!

 

[Jake Gyllenhaal1]

wow. it's so sweet to post this. tks very much. it will be my diet soon. lol

 

[muskate]

wow. it's so sweet to post this. tks very much. it will be my diet soon. lol

Awesome Jake. I am glad it helped. Make sure to let me know how it goes for you!

 

[mysteriousnomad]

Great thread. Very interesting workout routine. Now my goal is to find dozens of different recipes incorporating chicken, rice, and oats!

 

[muskate]

Great thread. Very interesting workout routine. Now my goal is to find dozens of different recipes incorporating chicken, rice, and oats!

Lol. It gets pretty tedious. My best suggestion would be to get creative with spices and herbs. They will add negligible calories to your meal.

For greek chicken you could season it with onion powder, oregano, thyme and black pepper
For asian chicken you could season it with chinese 5 spice and soy sauce
Etc.

 

[Craig Wilson]

Muskate

Calorie cycling via altering carbs is something I started recently. The idea of being in a calorie surplus to build muscle is a fascinating subject. I have always wondered though about the timing of the surplus. If I am on a push,legs pull routine with a rotating 5th day ( work out days are dynamic), I have two off days a week. I workout in the evening. So say I do push on Monday, Legs on Tuesday, Wednesday off, Thursday Pull. When I plan my eating for Thursday, I would bump the calories for the day. However, since I'm not working out until 7:30PM, do I really need to be in a surplus all day? If my window for growth is really 24 to 48 hours (not on gear) and the goal is to minimize fat gain while gaining lean muscle, I would think the 18 to 24 hours following the workout would be the important period. So higher calories on Wednesday following the leg workout, then lower calories on Thursday. Any thoughts?