Early morning fasted training
I can essentially skip breakfast and pack food for the next day at night. This gives me time in the morning to exercise or sleep more, both important. On cut days, 1pm-9pm window or stricter makes it easier to cut. On bulk days, I can expand the window as required.
Note: Based on science, 25g whey works better than 10g BCAA
Note: Update macro’s when it feels needed LG macro calculator
Note: Based on science, upper limit of protein is .82g/lb of LBM. However, I like 1.0g/lb of LBM for satiety purposes.
- 6:30 AM: 25g whey
- 7-8 AM: Training.
- 9:30 AM: 25g whey.
- 12:30 AM: 25g whey
- 1 PM: The “real” post-workout meal (largest meal of the day). Start of the 8 hour feeding-window.
- 9 PM: Last meal before the fast.
How ripped could you get? According to Martin Berkhan’s formula, your maximum muscular potential is 183 lbs at 5% body fat. Most people have no desire to be 5% body fat though, so you’d be 192 lbs at 10% body fat & 201 lbs at 15% body fat. These numbers are good goals to aim for if you are bulking up!
For more calculators, see: https://www.muscleforlife.com/how-much-muscle-can-you-build-naturally/