Hi @scott_herman,
Its reassuring to know that I'm on the right track in terms of knowledge, of course thats a big thanks to your videos and information you provide. Yeah I do a really solid warm up but I think I may of overloaded the muscles when I played squash causing my recent injury. I forget I'm not like I used to be haha.
Yeah when I did the leg again, I went and purchased knee sleeve. The ankle ones are great, as I've done my ankles in so many times its not funny.
I'm starting off with a lot of resistance weight training with the all in one gym I have. I find its great for strengthing muscles. This is the machine I'm currently using until I feel I've got the strength to start your 12 week program.
This is the workout plan let me know what you think. I will start with a reasonable weight and do a circuit type of training. So most likely 30s work then 30s rest between exercise and sets. I'll increase the weight each week till I get to the max weight. Once I can do the max amount of weight in the following way 4 sets, 45s work 15s rest then I'll stop and start the 12 week challenge. Your thoughts on this would be great.
So I have amended the stack and this is what I've come too.
Planned Supplement Stack
I removed what you suggested and added in R3BUILD Edge, Whey DNA and also added VitaMode Multi-Vitamin. I also noticed the store you use is avaliable in Australia as well, so I have updated the links so I can use your codes 💪 😀 🋠.
In relation to the @mealplan page I did go and try to use it but its not very user friendly and there is no iPhone app yet.
Instead I'm currently using this app instead which is super user friendly. You can just scan the codes on the foods and if its not there you can create it easily. BUT! I know in saying that you should be planning out your day before hand. But this is just really helpful at the moment to see what foods I'm eating and seeing if thats going to work for my macros.
In saying all of that it's probably more then fact I haven't sat down properly and looked into your app. But I will definitely check it out once the iPhone app is released!
Current Ideas for Meal Plan
Breakfast
Protien Shake / Smoothie
Recipes I got are from here, if you want to check out the different smoothies I will be having. I can't have the ones with dairy though as previously discussed. I will supplement it with Almond Milk or other alternatives.
2/3x Scoops of BSN Syntha-6 ISOLATE (included in the smoothie / shake)
1x Red Bull (MY PRE-DAY DRINK) - I drive a lot this helps kick start my day.
1x Fish Oil
2x Multi-Vitamin
1x CLA DNA
1x Scoop of R3BUILD Edge
Morning Snack
Nothing at this stage but I really don't have time unless I have a bar or a shake. So I try and put Breakfast and Morning Tea together.
Lunch
I'm very busy and always on the go during this time of the day. So most of the time will be a sandwich with Chicken/Ham/Tuckey with Salad including eggs. My local cafe preps everything and I get things on the run so if you think something else is better let me know.
- 1x Meat Sandwich with Salad and 2 Eggs (FYI Bread is Wholemeal)
- 1x BSN CLA DNA
- 1x BSN Fish Oil
Afternoon Snack
1x Protein Bar
1x BSN CLA DNA
Dinner
1x Meat (Chicken, Steak, Fish, Pork, Lamb, etc)
1x 100g to 200g Cooked Vegs or Salad with 4 Eggs
1x BSN CLA DNA
1x BSN Fish Oil
After Workout or Before Bed
2x Scoops of Whey Protein
1x Scoops of R3BUILD Edge
4x Tablets of BSN Carnitine DNA
1x BSN CLA DNA
Macro Totals with above Meal Plan (Roughly)
Protein - 280g
Fat - 150g
Carbs - 150g
May vary a little bit depending on the shake/smoothie and what types of meats I have but overall I think its pretty solid and looks good.
Just a side note I did try and remove the Protien Bar however due to my schedule and working it out with the current cals I couldn't get my macros without at least having one bar a day.
Yeah me to me too.
Questions
- Your probably answered this 100000 times, but based on my stack am I taking them at the right times?
- I want to be careful how much lactose I have, but is it ok to have multiple protien shakes through out the day to be able to hit my macros or should I just have the bar?
- Is there anything else I need to add to the supplement stack that you recommend? (Money not an issue)
- If you do recommend adding anything much like the previous question can you advise when I should be taking it.
Thanks in advance.
Regards,
Vincent Copelin