03-07-2017, 09:32 AM
I find myself in a tough spot when it comes to nutrition. I had an injury three years ago and as a result, lost most of my muscle and gained a lot of fat. I'm 6' tall and 232 lbs, around 26% BF.
I need to build muscle to help with fat loss but I also am afraid of excess calories at this point because I certainly don't need to get fatter.
I started the three day FT a couple months ago and set my calories at 2400 in hopes of recomping myself. I don't know if this is the right strategy or not. Eight weeks in and I've regained some of my strength but not much change in anything else.
With that said, here is what I'm doing for my peri-shake:
50g HBCD
15g EAA
20g Hydrolyzed Whey
30g Whey Isolate
9g Citrulline Malate
3g Hydromax
10g Creatine Mono
I have been taking 5g of Taurine before and after my workout.
I need to build muscle to help with fat loss but I also am afraid of excess calories at this point because I certainly don't need to get fatter.
I started the three day FT a couple months ago and set my calories at 2400 in hopes of recomping myself. I don't know if this is the right strategy or not. Eight weeks in and I've regained some of my strength but not much change in anything else.
With that said, here is what I'm doing for my peri-shake:
50g HBCD
15g EAA
20g Hydrolyzed Whey
30g Whey Isolate
9g Citrulline Malate
3g Hydromax
10g Creatine Mono
I have been taking 5g of Taurine before and after my workout.