What's your program like? Have you tried supplements or steroids? Would you?
I do not have a format. I was training hard for a while. Then I had an injury, then I couldn't schedule surgery due to a move, then a whole lot of other sh*t, now trying to get back in.
My diet includes eggs, chocolate-pecan pie, and crabmeat.
Sorry to hear about your injury, man. No matter what choices one makes, the grand scheme ruled by chaos will sometimes set you back no matter how thoughtful the choices were. We cannot control everything, and must rather do the best best with what is dealt to us. You are recovering well then, and that's good news!
Been lots of trying & failure over the years, but never steroids though. Not even creatinine. However, with the recent developments of 'long-lasting-gels' which maintains stable(higher) testosterone levels with little fluctuations over a period of several months with clever usage, I will not rule this out when getting older. For now, my testestorone levels are average(even a little below median in the west), and I can work with that.
Well, my routine is highly focused on the aestetic aspect (shoulders-to-hip ratio), duh (!) ;P Therefore I go heavy duty, low reps and once a week on legs and chest (avoid gyno aestetics), but to keep strenght. I work back, arms and shoulders two times a week, but with higher rep count (pump), to gain volume. Also, I have a day once a week in the gym, when I only do things that I really, really like and to socialize, just to keep(maintain) a positive association with the place. Good vibes and all, not just sweat.
As for the diet, I go with the proven(extensively studied) metodics. That's to get hold of the ''macros''. I get enough protein (2g per body weight in kg, sorry about the kilos
), but should not be more than 50% of the total caloric intake. The rest of calories should be distributed with cirka even percentages when bulking, and with preference to carbs when cutting (calorie deficiency). Therefore a big cut in fat, and a little cut in carbs should do the trick to achieve calorie deficit. Protein remains same. Of outmost impostance is to find ones daily caloric maintanance, and to achieve good bulk/cut results, ones is therefore dependant on a pretty 'squared' diet to be able to keep track. I have a weekly shopping run, and a routine which does not take much of my time ( keeping good vibes and motivation).
The food?
Well, main protein is: Cottage cheese shake with zero sugar sweetness, and milk in the evening, 400g. Tastes like icecream. This is 60g of protein almost already. Morning: 6 eggs w/ wholegrains and sweeting pancake (tastes godly, who doesn't like pancakes?). And a nice dinner rich in groceries(must know how to prepare in order to taste well, but you will not struggle there xD) and meat. This will be different on different days, but I also eat salmon with greek yoghurt and broccoli etc.
Fat: Evening or pm atleast. This is my ''sugar to movies''. Fresh peanuts with shells on when I watch The Originals, The Walking Dead, GoT and so on
Also the shells make me eat slower, and last longer.
Carbs: Sweet potato and regular potato, mostly.
This would be a very, very rough description of it. I'm all about routine for the most part though. Format is king for me. Variation, but always within structure^^ ...for the most part of my 24h. I have tweaked the routine and the diet with focus on maxing the looks in the picture of good'ol Adonis. Strenght and well being (health) come as bonus. If you would been interested in a detailed weekly decription of my ''routine'', I can send over pm ^^
