the only log i did was/is with my heart condition on another board, i am not the huge logger guy xD
but it aint complicated:
"supps" apart from my heart medication:
- 25mg TC daily
- 0,5mg Sema E3D
- 3iu Jintropin (to be exact, 2x 1,6iu since this was the amount for maximum lipolysis if i remember correctly)
first dosage AM, then 60min fasted Bike LISS
second dosage PM, then workout
no off days, usually i train PPL but this time i also incorporated some whole body workouts (i even did 2 weeks where i did whole body high volume ED)
Eating was 2 times a day;
12:00 - Prot/Veggies, Macros appr 70g prot, 10g carbs 7g fats (5from meat, 2g from krill oil)
19:00 "big post workout meal" (or better 2 meals, one meat meal and one "whey pudding" with fruits), Macros appr. 150g prot, 50g carbs, 12g fats (5g meat, 5g fish oil, trace from oats).
this was done for 3 days, then 1 higher carb day where ive dropped prot to 175g and increased carbs to 300
now where i am pretty much done (phyiscally and mentally, haha) i am playing around the frequency of the carb refeed. Right now i do
2 "low" (like above), 1 high like above, 2 low, 1 true Refeed (600g+ carbs), ...
Ill be watching my weight and, dependent on how it increases i will increase/decrease frequency of the refeeds.
by the way, had my first refeed yesterday (didnt hit the 600g carbs but i would say it was 450g, not too shabby for the first one in a while and while being on sema.. i also didnt want to stuff myself into being unconfortable) and weight didnt even increase by 0,1 xD
the next refeed is sushi buffet, and since sushi is my #1 food and i didnt have any for months i will probably eat 1000g+ carbs there