Bulking macros on steroids

Hi Jay,
Great article as always! I have read all of SMG and SFL and always seem to run into the same problem with regards to my diet. I am all good with determining my caloric and macro needs for a goal of muscle growth but it’s the next part that ties me up. How do you begin to pick foods and plan meals in order to hit these numbers? Do you just start thinking about foods you like to eat and try to tweak them until they work? I think I fall into the category of people who obsess about hitting my numbers perfectly. I have been able to create a meal plan that fits my numbers for one day but then I would have to eat the same thing every day and that’s not sustainable. Do you have a list of meals that you can plug in an out for different weeks knowing they can have the same macros? Any tips or resources would be greatly appreciated.

The wing sauce is a killer. It’s habanero or watered down anaheim pepper. Better results with cayenne. For more hot, just add more cayenne. Small amount of cream mixed in helps cayenne go down the hatch. Get enough cayenne down and it’s like a nuclear reactor. Combine with b vits, 500+ mg niacin GNC ‘fire burn’ brand and you have energy to lift and alertness and a buzz or high when the cayenne hits your brain. Mega amts cayenne get a warm burn all over your body that loostens you up. Most people can’t down that much due to the hot taste but cream helps when mixed into a paste. It coats each particle of the powder and makes an unusual addictive flavor. It’s like a drug when eaten in high amounts. heaping teaspoon powdered cayenne is a good amount in a meal. Mixes well with soups, beans, protein foods.

The numbers in the IIFYM Macro Calculator are your specific daily macros. In order to accomplish your physique changing goals, you should eat the exact amount of fat, carbs, protein and fiber listed in the IIFYM Macro Calculator every day, regardless if you exercise or not. Please remember that these numbers are a guide, and are based on formulas. The IIFYM Macro calculator cannot account for metabolism health or damage, so some modifications may need to be made. After following these IIFYM Macro Calculator macros consistently for 4 weeks you should notice a change in weight or physical appearance. If you do not notice any changes, your total calories may be too high, or in some rare cases too low, and you will need to be adjusted accordingly. If you do need to adjust your calories we suggest manipulating carbs by no more than 10 grams  per week, until you see the scale move, or you see physical changes in your is no need to reduce carbs/calories and more if you are seeing results. Only change your macros when your weight loss stalls. This means no change in appearance, how clothes fit, or your weight for 10 days. Then and only then can you start changing your macros. There is ZERO reason to change you macros if you are still losing weight! If you still have questions, feel free to email us by clicking here  Email IRINA@

A double cheeseburger and fries will certainly get you to your calorie goals, but processed foods do zero for your insides and general physique. All that sugar, salt, and saturated fat can cause you to crash (lowering your odds of getting to the gym) and also tack on an unwanted layer of fat in no time. With every meal, eat plenty of veggies and lean meats. When choosing your carb source, pick foods like potatoes, yams, rice, whole grains, oats, etc. Also, avoid refined oils, which can sneak in extra calories and lead to more fat gains. 

Bulking macros on steroids

bulking macros on steroids

A double cheeseburger and fries will certainly get you to your calorie goals, but processed foods do zero for your insides and general physique. All that sugar, salt, and saturated fat can cause you to crash (lowering your odds of getting to the gym) and also tack on an unwanted layer of fat in no time. With every meal, eat plenty of veggies and lean meats. When choosing your carb source, pick foods like potatoes, yams, rice, whole grains, oats, etc. Also, avoid refined oils, which can sneak in extra calories and lead to more fat gains. 

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