Bioforge/T-Force/T-Bol 9 Week Stacked with WF/GM!!

Man, this is great to see! A potential negative situation was turned into a positive learning experience!

I definitely learned something here, too!

Originally Posted by RIPPINSHEE

That workout looks very good Tom, I will scan over it for a few days, and I will try to use it and ask questions.

I have 2 unopened bottles of Bioforge and 2 unopened of T-Force. 1/4 bottles of bioforge, t-force, and t-bol left. 1/2 bottle of orange triad, myofusion, and on casein.

I took a look over your meal plan and I think that there are some ways that we can make it more effective by adding some variation, balancing macronutrients and slightly increasing calories. You can still recomposition while eating close to at your maintenance calorie level (exactly what you are eating and nutrient timing is more important than how much you are eating). If you are starving yourself you are going to run into recovery problems or have trouble making gains in the gym.

Regarding the unopened bottles of BioForge and T-Force, check on the return policy as you may be able to send these back. Even if you can only get a store credit you can use that to buy more useful supplements such as protein and creatine.

Some of the changes are just to add variation to your diet, so we can come up with other options if you do not enjoy these foods. The key is to find a way to be healthy and enjoy your training and diet along the way. The information that I have added or changes is in red.

Pre-Workout:
Natural simple carbohydrates such as Fruit, Honey, etc.
*If you would like caffeine then you can use a 100 mg tab or drink some coffee.)
(You don't currently have a pre-workout drink or creatine - let me know if you want to talk more about these products)

Post-Workout: 7:15am
(1) Scoop of protein powder, 1/2 cup cooked oatmeal or piece of fruit.

Meal 1: 7:45am
Option 1 - Big Bowl of Oatmeal with (1) scoop of protein powder and slices of apples.
Option 2 - (6) Egg whites with veggies, side of oatmeal
* Take multi-vitamin.

Meal 2: 9:00am
(1) scoop casein protein mixed with (2) tablepoons of organic heavy cream.

Meal 3: 12:00pm
1 cup brown rice mixed with salsa and (2) cans of tuna.
(2) Pieces of toasted whole grain bread

Meal 4: 2:45
3 Tablespoons of Natural Peanut Butter
1 can of chicken (can you cook chicken instead?)

Meal 5: 6:30pm
Big plate of lean meat, chicken, or fish / with salad and broccoli.

Meal 6: 9pm (Pre-Bed)
(1) scoop of casein protein, cottage cheese or can of tuna.
*Take the remaining 1/4 bottle of your test-boosters, only use (1) serving before bed.)

Your diet was very low in fat, so I added the heavy cream and natural peanut butter which also boosts your calories to around 3,000 per day. Protein intake will be about the same but I did split up some of your protein consumption to give your body more opportunity to utilize the supplements.

Remember that sweet potatoes are low glycemic and go great with a lot of meats, you can bake them and carry them with you. Apricots or almonds also make for a good snack between meals to maintain energy levels and curb hunger.

I would follow this diet for (6) days per week and then eat whatever you want on the 7th day. This will keep your body from quickly adapating to the program and hitting a plateau. It will also give you an extra day to feed your muscles; perhaps the day after squats would be the best one to have a 're-feed' or a weekend day if you plan on going out, sleeping in, etc.

Let me know what you think.

You are so lucky to have somebody like Tom give you this. I hope you take full advantage of it and give your best effort. Good luck.

Thanks Tom! I think I can adapt that e into my daily routines, but My maintenance is calculated at 2200-2400, so even for a recomp/cut I can be above my maintenance?

You guys realize T-bol is a PH and not just a test booster, right? It's fairly mild, but you should still have something for a pct lined up.

Thee are two different supplements named T-Bol. Im taking the test booster, not the steroid.

Originally Posted by RIPPINSHEE

Thanks Tom! I think I can adapt that e into my daily routines, but My maintenance is calculated at 2200-2400, so even for a recomp/cut I can be above my maintenance?

You can still re-comp even if you are slightly over maintenance calories. Remember that building muscle will feed your metabolism and calories only dictate mass (bodyweight) not the quality of that body mass. While eating clean and taking in maintenance level or lower calories then you definitely want to have high protein intake.

I went back through the diet that I recommended above just to count up estimated calories and macronutrient ratio. There could be a 5-15% variance in the numbers below but they are relatively close.

This program should allow you to make gains in the gym (strength) while improving your physique. The calorie number on non-training days falls right in the middle of your maintenance calories and will ensure that you are holding onto as much hard-earned muscle as possible while losing bodyfat.

This should be ideal based on your goals.

----------------

Training Days:

Pre-Workout: 0/20/0 -> 75 calories

Post-Workout: 5.5/32/30 -> 300 calories

Totals: 5.5/50/30 -> 375 calories

----------------------

Everyday:

Meal 1: 5/45/30+ -> 350 calories

Meal 2: 12/3/26 -> 225 calories

Meal 3: 5/55/65 -> 525 calories

Meal 4: 25/9/50 -> 450 calories

Meal 5: 5/45/75 -> 525 calories

Meal 6: 1/4/50 -> 225 calories

Totals: 50/150/300 -> 2300 Calories

----------------------

Daily Total (Non-Training Day) -> 2300 calories.

Daily Total (Training Day) -> 2675 calories.

LOL Tom sometimes your patience amazes me.

man Tom's posts in this thread should be stickied...excellent information!

I agree, Tom is one helpful and patient guy. Do yourself and favor and listen to him. You WILL benefit from it.