ahmadfahmy Member

steak and eggs

Whey and Casein

What is your protein goal? what is your daily protein consumption currently?

Typical high protein, low fat diet is during work out days when i eat 40/40/20 split...i eat the following: Post workout: 2 servings oats 1 cup whole milk 2 scoops whey 1 serving natty peanut butter 100g rasins or some kind of fruit 1 protein bar (usually quest) Dinner: 10 oz 99% lean turkey 300 g sweet potato 10 oz…

learn to enjoy the taste of vegetables...also, sriracha.

stretching and a slight increase in calories (usually carbs)

you sound like youre really hard on yourself..you need to accept that you will screw up and move on. a few off days (or weeks) will not ruin you as long as you don't make it a habit...you cant get fat over night just like you cant get fit overnight.

sounds like a plan..i've been off of everything (diet and gym) for 2 weeks because ive just been so busy but im going back on everything this weekend. I think it'll be a perfect time to try something new. How did your last Sheiko cycle work for you?

If nutrient timing doesnt matter then why fast? just curious.

Try PB2...much less calories and tastes exactly the same. But if your macros allow it..eat the real stuff as much as you want, its a healthy source of fat.

but how do i tone without getting bulky?

fill your house with healthy snacks.....

assuming youre using a structured program..and your ultimate goal is to be stronger (why else would you 'lift heavy')..you should eat anything and everything to ensure that you can keep up with the program. i personally like to eat 20% of my total calories pre workout.

Lift as heavy as you possibly can...your body doesnt produce enough testosterone for you to gain 'big muscles'.

Heavy weight lifting is extremely taxing on your CNS..if you combine that with any sort of intense cardio you will burn out QUICK. If you want to lift heavy, limit your (intense) cardio to 1 time a week on an off day...or switch to a low impact cardio exercise like walking.

how do you get fiber into your diet?

A healthy source of fat would be whole milk, any kind of nuts, coconut oil, hemp seeds, avocados, cheese, fatty cuts of meat.

always measure before you cook

Dymatize Iso 100 Chocolate

ON in general tastes bad...dymatize is much better and its cheaper (and better ingredient profile).

look on the label and see how much sugar is in 1 can....

Studies on this supplement show very minor effects on body fat metabolism (when compared to placebo)

just follow the values on the calculator (make sure your multiplier is set to sedentary) and work out as hard as possible 3x a week. Also, you have to realize you have to stick at a specific caloric deficit for a month before you can tell if its working or not. Just because you do not see results in 2 weeks doesnt mean you…

This kind of looks like 5/3/1 full body template

This ^^

fitocracy + big lifts

Well, 5/3/1 has a much slower progression rate (every month the weight will increase by 5-10lbs , however you try to break rep plateau's every week) and i feel like the program gets difficult in due time. I'm also eating at a caloric deficit and 5x5 (like madcow) looks way too intense for a cut.

The hardest part is the lift-off...i feel like i lose all my tightness (if that makes sense) after i lift off the weight. I've been working my shoulders and upper back more recently and they've been making steady progress but bench remains the same.

canned salmon, quest bars, oatmeal, peanut/almond butter

take supplements whenever you want..timing has VERY LITTLE impact on its overall effect.