[xander_g]

Depends on your body type, previous injuries, etc.
I have pre-existing back problems so I'm unable to do a lot of exercises at the gym, so I've been doing my best to focus on nutrition and lifestyle choices - no longer drink alcohol or smoke, limited sugar and caffeine intake, etc.

A complete blood panel is a good start to see where you're at and looking at values as not being in acceptable ranges, key is to get as close to optimal.

Consistency with nutrition is where it all came together for me, after running a calorie deficit for approximately 3 months, I'm currently adjusted to:
2150 cals, 224 grams of protein, 170 grams of carbs and 52 grams of fat per day

Schedule looks roughly like:

Wakeup - Glutamine, protein, creatine with water
D3 x4, K2 x1, omega3 x2, anti inflammatory supplements for my back

1/1.5 hours later - workout

Meal 1 (egg bites, turkey bacon, potato hash) zinc x1

3.5/4hrs later

Meal 2 (chicken or beef, sweet potato or rice, veg)

3.5/4hrs later

Meal 3 (salmon, no carbs, veg only)

45 min before bed magnesium x2, zma x1, anti inflammatory supplements for my back

All meals are 6oz protein, 4oz starch, 4oz veg.


I am fortunate enough to know someone who runs a catering business and a meal prep company and his food tastes amazing, I pick it up fresh from his shop once a week. Therefore, there is 0 guesswork and 0 time spent on shopping, planning, cooking, etc. Works out to be cheaper too. Having a trainer or someone that you can go to the gym with helps with accountability as well.

Or you can eat clen, tren hard anavar give up lol.