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This challenge has some very awkward timing for my big picture plan. Those of you who popped into my thread on the last challenge know that I was still going strong on my recomposition. It was easily defined. Gain lean mass and drop body fat via resistance training and nutrition. Over the next month or two, I will be slowly transitioning from my recomp into a lean gain cycle. This is going to make my numbers look very stagnant for the most part…..but I want to get bigger and stronger while maintaining low bodyfat…..so this is going to be a slow and methodical process….and somewhat boring to observer…. On to the goals…. Main Quest - Stay on the Master Plan Nutritional Goals Hit my planned macros within +/-5g of each every day with exception of refeed days (CON: +2)Smoothly transition from my current recomposition into a lean gain cycle (WIS: +1 , STA +1)I plan on doing this in a very smooth and methodical fashion.I am not suddenly going to start eating 4000 calories a day. Training Goals Continue the war on gravity and try to get strongerThis will evolve from my current recomp-style training into something more exotic as I transition to my lean gain this fall (STR: +2)Continue to strengthen and rehab my right knee and safely work around all of my nicks and dings: (DEX: +3)destroyed my right knee 2 years ago….multiple surgeries etc…old rotator cuff tearhot elbowbeing old…lolOptional: Not sure if I will be on enough of a caloric surplus to do so within the next 6 weeks, but I have made some significant strength gains this summer and I want to test some of my 1-RMs. Record Good Data (WIS: +2) This is a huge regret of mine. Six years ago, I was at all-time strength levels….and I have some memories of the more epic reps and misses…..but I have no record of how I was training or what I was eating. Sad. I want to record every rep in the gym, every calorie I eat, weekly weight and bodyfat, and full body measurements at least monthlyTake more pictures, put dates on the file names! Level Up My Life Goal - Be a good nerd fitness community member and contributor (WIS: +2 , CHA: +2) This is an open letter to all and an invitation to use my thread as an open forum to ask questions about and discuss all things nutrition and supplements….and I am especially talking those lurkers who are shy and afraid to ask the "dumb question." There are no dumb questions in my thread. I have learned many things over the years through trial, error, success and failure. I feel like I have a lot to share with others….and especially the message: NOTHING can change your body and your well-being like nutrition can. You can do endless reps in the weight room…..you can run every marathon in your region…..but the true catalyst in reaching your goals (whether it is to get bigger, stronger or faster) is going to be the execution of a good nutritional plan. Now, I am not saying that I can create custom nutritional plans for everyone…..there just isn't enough time…..but I really hope to give people the tools they need to make the right decisions in building a great plan. How to find caloric targets, how to find good macro splits, what to eat and when depending upon the situation and the like……I want it to be wide open and public. That way, anyone who stumbles upon our conversation will stand to benefit. Additionally, I see it every day…..people throwing their hard-earned money away on useless supplements. Don't get me wrong…..there are absolute must have supplements that I use on a daily basis…..I am not trying to ram some homeopathic message down your throat. But I do want you to avoid spending $80 on a magic fat burning pill when you could have bought a weeks' worth the groceries with it instead. We are all in this together! Edit: we are doing a "suppleement of the week!" Stop in to discuss and debate on the most widely used/hated supplements! Week 1: Creatine Week 2: HMB Week 3: Whey & Casein Hydrolysate Protein Powder Some caveats: I am not terribly creative with food….I have my go-to things….but when it comes to turning ground beef into a delicacy, thankfully Ash, Kiwi and YellowJacket will be stopping in to join the fray….their acumen to making food more palatable dwarfs my own. I am not really a jack-of-all trades when it comes to programming weight training. I definitely know how to train to get bigger and change your body composition…..but if you want to add 75 lbs. to your squat, there are far more qualified warriors in our midst…they can get you on the right Smolov protocol or whatever is appropriate to your goals.When asking about nutrition, please try to include what your goals are. Your nutritional guidelines are going to be massively different based upon whether you want to get bigger, stronger, leaner, recomp, etc. Last Edit: supplement of the week
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