M4:D6 (D306) My plan

What's on my mind today?
Today, as I went through my plans like I do daily, I thought it might be a great idea to share my plan with you. I've had a few questions about how I do my calories, etc.

Nutriton

I am currently trying to pack on alot of muscle without packing on alot of fat. I am using a form of carb cycling, but not really a strict form of carb cycling. I start off every week with a single day of 40% carbohydrates, 40% protein and 20% fat. I move into a single day of 35% carbohydrates, 35% protein and 30% fat. The idea here is to keep the protein high and the fat high because fat increases testosterone production and I want that in order to help build muscle. Finally, the third day of my high carbohydrate cycle is another day of 40% carbohydrates, 40% protein and 20% fat.

Next I shift into a four day low carb cycle with four straight days of 20% carbohydrates, 50% protein and 30% fat. Again, I am keeping the carbohydrates low, but I am keeping the protein and fat high to aid in building muscle. It is all critically balanced to achieve maximum results. Please note that I've designed this system for myself by taking careful measurements the past year. I've used those results and measurements to come up with this very specific nutritional plan.

It is important to note my calorie scheme. My goal is to average 3540 calories per day. I keep my body guessing by starting the week off at 4000 calories, then switching to 3400 calories for 5 days and then back to 3800 calories for one day. I am not a big believer in shifting my calories around frequently, but I do believe that by having a high calorie day, a moderate high calorie day and 5 maintenance calorie days I am giving my body no time to adapt to a set number of calories. I've found that I drop alot of fat doing it this way. I also manage to build muscle because I'm averaging 300 calories more per day than my maintenance level.

Pre-workout nutrition:

I am taking a protein shake prior to every lifting workout. This shake contains 26 grams of protein, a 1/2 cup of oatmeal and a banana. The shake is made with water. This gives me a great carb boost prior to my workout. I also take 200 mg. of caffeine via capsules. This helps with muscle contraction during my workouts.

During-workout nutrition:

I have been drinking Champion Amino Shots during my workouts. This formula contains creatine, essential amino acids and branch chain amino acids. All of these things aid in muscle growth and recovery.

Post-workout nutrition:

I am taking a protein shake after every lifting workout. This shake contains 52 grams of protein, 1/2 cup of oatmeal, yogurt, 1 tbsp. Udos Oil blend, glutamine, and a banana. This shake is made with non-fat milk.

Pre-sleep nutrition:

I am taking one protein shake made with Lean Pro Matrix Chocolate protein and 5 g. of glutamine. This product contains 56 grams of protein. I down 3 capsules of ZMA with my shake. Honestly, the ZMA did nothing the first week I took it, but I gradually began to notice a change in my energy after the first week. Now I swear by it.

Training

I am currently working through Jeff Anderson's Advanced Mass Building workouts. This has me doing a 5 day body part split that I am loving. The intensity level is perfect and the program is exactly what I've been looking for.

I have also been doing 4 days of abdominal training. While I am still using Flatten Your Abs for most of my abdominal training, I've also recently received the Ab Mat and I've been using that to do my crunches. What a great tool this is. It is simple like the Quad Blaster and just as effective at accomplishing its purpose. I am expecting to see my stomach flatten out as a result of this new abdominal training methodology.

I do cardio 4 times a week. Two of my sessions are intervals for 30 minutes. The other two are steady state for 60 minutes.

Relaxation

I have started a program of breathing exercises combined with stretching that is aimed at relaxing my body. Our bodies don't grow when we are overly stressed. By focusing on relaxation I am able to maximize the growth I am going to experience.

* * * *

I hope that the above information has been helpful to you. These are the exact things I do on a daily basis. I follow these guidelines like a religion. They worked for me during M3 and I have no reason to believe they won't continue to work for me in M4.

Find out what I'm doing to my body!

Exercise the brain with the Thought of the Day!
Sharing is the best way to help others.

Get a discussion started by answering the question!
Is there anything in particular that you learned from my plan that surprised you? Comment this post to answer the question.