you know what, i'm not done yet ripping you a new one. It's people like you sir, that think because you have a few degrees under your belt that you think you know it all and that what you say is the end all be all way of doing things. BUt if you in fact did know what you were talking about you would have been doing what you preach and that is nutrition. you would not have had the problems you posted about if you had sat down and figured up how many calories you needed for the type of routine you were using. If you do indeed know what you are talking about you would not have even posted that you screwed up your calorie intake and had to revamp your diet to supply you body with the correct colories. it's people like you that say" don't take more that 1 gram of protein or your kidneys will explode" or "don't do more that 4 sets or you will put your self in the hospital due to overtraining." most people that have had problems with the gains they were making was due to not enough food intake. And have said just like YOU that when they increased the calories ,they made better gains and I'm not those so called people you speak of that give bad cycle advice. I'm on my first cycle ever and do not claim to know it all like you. you say you know a thing or two about health and fitness, but all I can see is that you are just like everybody else that thinks "oh the gear must be bad" or "oh is me I'm overtraining" instead of looking at the diet first. I made my gains naturally for 5 years before I started gear. what's your excuse.

you even said your self in your write up that you were not getting enough calories. "But where I found my solution in the kitchen was my meal timing. I wasn't giving my working and repairing muscles what they needed when they needed it. As a result, they catabolized to meet immediate demands. One key factor in my nutrition regimen was a concept known as "force feeding". so that backs up what I SAID. if you are eatting and sleeping enough over training is really hard to do.

and I was also doing this on a paleo diet.

I personally don't believe in overtraining. If you are eatting and sleeping enough it's really hard to over train. I was trying to increase my strength a few years ago and I was doing 15x2 -10x3-12x2 type routine and I worked up to doing 20x2 and 25x3 and was making pretty damn good gains in strength and by the way I was doing this with a 20 sec rest between sets at 85-90% of my one rep max. so what I'm trying to say is you can adapt to what ever training you want with out overtraining. now that's not to say that some beginner that thinks they could do this and not overtrain is going to have a rude awakening, but for someone who has been training for a few years can work up to what ever rep or set range they want. myself did not see gains in my shoulders until I started doing 20+ sets @8-12 reps. just saying. I think it comes down to people not wanting to go the extra step. if you think "overtraining" then you probably will. that's my 2 cents

yeah, less is more man, especially the older you get the more recovery time u need. I actually get the best results from 3day/wk. programs that usually last about one hour TOPS. When on-cycle, I split things up into a 4day/wk. program and training time gets cut to 45min and sometimes only 30min. I vary the intensity/weightage and rep scheme every workout, I write it all down in a composition notebook and I look back at the week before to get an idea of how to proceed for the day.

FOR EXAMPLE:

I did lower reps and heavy weights on squats this week, so next week I will do a form of higher reps and more mid-range on the weightage. And the timing of sets depends on how heavy I am going. Typically my rest time can range anywhere from 45s to 90s.

Lastly, I ALWAYS sip on BCAA's/glutamine during workout and ALWAYS have a shake ready to go right after training that has anywhere from 60g to 160g of fast-digesting carbs mixed in with anywhere from 40g to 60g protein...obviously the lower end of this is most likely when I am off-cycle OR when I am beginning a taper-down at the tail end of a cycle.
Other than that it all comes down to timing meals and eating the way I know I should. I am so used to eating a meal every 2-3 hours though that I begin getting hungry around that time frame after my last meal anyway...call it conditioning, lol.

added you man, I think most of the clowns on here running cycles and shit should be hanging in here reading rather than how to make a roid cycle section. Maybe it'll make them look like they actually do some kind of hard work in the gym.

great write up man. those principals are sound..
remember two things though because juice changes your body's normal processes.. your recovery is greatly enhanced and even with the saus the human body can only synthesize lean tissue so fast in fact (typically if I remember correctly) for every 1 lb. of actual lean muscle tissue you develop there is ~ 2 lbs. of cellular fluid.. and what about interval fasting studies that have been performed? I personally think that the one constant in life and in the human bodies is change.. our bodies and processes within are not a static thing, a very dynamic thing.. the human body is one giant adaptation vessel.. training is a reversible adaptation, making changes in how you eat is just as important imo. your body is always trying to create homeostasis. it can explains why carb cycling is so effective for example. props to you bro. love reading stuff like this, I find it fascinating. happy thanksgiving.
~Mars

Hmm I was always taking in whey and carb right after my workout and cardio.. Never tried right after the workout THEN cardio.. I def wanna get this a try when I get back from vacation and being a fatty. Very informative post =]

Oh, and GREAT post by the way, this and the force feeding post are both extremely helpful in planning regardless of aas use.

What are your thoughts on Ketosis in regards to weight loss. On the forum I've seen more than one reference to bringing carbs down to very low levels i.e 100/day all before 2 p.m.