Thank You what a nice compliment. I am not good at keeping things short because I have a hard time explaining in type but here goes. By the look of your pic you know what your doing also. As far as me, I didn't even start training regularly until I was challenged at 50yo to try a show. I was a Pro soccer player years ago and as you can imagine being more of a runner I had no legs and weighted 180. So I decided to get some advise from a guy who ran the NPC here in Arizona who said he competed and would help me with diet etc. Well his version was take 30G of Protein for Breakfast, Lunch and Dinner and 30G Carbs same meals. I have learned so much more over the past 8 years and that is what helped me get better results without taking a load of supps. I follow this meal plan basically every day to help me either maintain some gains or grow a bit. Its not really rocket science--you may have to adjust a bit depending if you see a bit of body fat take over. I take in 1 Gram of protein per pound of body (chicken,fish,eggs,lean sirloin, and some powder so I weight 240lbs = 240G Protein I then take in 2Gram of carbs per pound of body weight 240lbs= 480G then I add a bit of fat, maybe 1/2 an avocado with my breakfast and some cashew nuts in the afternoon. Here is where I try and get a bit more technical. I try to take in 50% of my carbs before I train and immediately right after training and I simply space my protein out over 5-6 meals in the day. So I usually train at apx 10:30Am so I have my 60G of carbs (fast carbs--bagels are my favorite) for breakfast at 5:30-6am then I have another 60G (usually white rice with fish) apx 9-9:30am I go to the gym at 10:30 till apx-11:30 to 12noon Immediately right after training I take in 40-50G of simple Waxye Mayze Carb powder with Isolate Protein along with bcaa's and glutamine, then I space the balance of carbs out the next 2-3 meals I generally try NOT to take in carbs before bed due to insulin spikes and it interfears with natural Growth Hormones and IGF1 from what I've read. The afternoon carbs are more complex carbs like brown rice, sweet potato, oats etc. As far as training goes I like the 2 on 1 off because I am a firefighter I work every third day 24 hours straight so I use that as my rest day (I still eat my normal meal plan) even on rest days. I never eat what the other fire guys are cooking because I can't control the amount of Macros I get. I know, my wife says it also "How Boring" So I train 2 straight days and take the third off for work. I do very simple training movements both offseason and contest prep I may get a bit bored than change a couple movements but I stay Heavy as I can handle for anywhere between 6-12 reps and I try to make sure I go to failure each set so I may start pyramiding with 12 reps on bench press to failure then add weight so even if I only get 8-10 the second set I still go to failure. Hope that helps a bit, I am eager to see how Dylan approaches a plan for me because even at my age I know I can grow
Talk to you soon
Tom
