I don’t have precise dosing because I’m kind of a madman and just pour scoops in shakers and pop vitamins when I remember to.
Right now I’m on a pretty clean bulk. I’m 5’9, started January 1st at 182lbs and 9.3%BF. I’m currently up to 195 and 11.2%BF. Going to cut starting mid-March.
I start every day with two cups of water, a black coffee, two slices of sourdough toast, a bit of grass fed Irish butter, 2-3 strips of pork bacon and 3 organic eggs. I’m in the military and my shift is overnight, so this is usually consumed about 2pm after I’ve woken up and then I’ll go to the gym an hour-ish later to use the fuel. If I don’t have time for breakfast for some reason I do 1.5 scoops of complex protein and 1.5 scoops of vitargo simple carb powder. Around 50g protein, 50g carbs and plenty of BCAAs, etc. Mix it in some fairlife chocolate milk for extra protein and sugars. I also take a CLA capsule, fish oil, joint support (31 years old, gotta stay healthy), GNC mega men multi and curcumin.
20+ minutes before I get to the gym I go with 1.5 scoops of pre-workout. 90% of the time I stick with Performix Ion v2. I add about 2g of beta alinine and a 5g of creatine mono.
During the workout it’s just water, and not a lot. 4-5 days a week I’m in the gym for 90-105 minutes. 2-3 days I’ll do a quick 45 minute workout. Long sessions are usually 1-2 compound lifts and then traditional body building work. Shorter sessions are lots of farmers carries, burpies, rowing and light weight/high volume isolation work on arms and shoulders.
After the gym it’s typically two scoops of complex protein, two scoops of simple carbs and 12oz of fairlife chocolate milk. Outside of my pre and post workout nutrition I usually stick to a snack of jerky while at work, a pre-bedtime casein shake (my casein has melatonin in it for optimal rest and recovery and I highly recommend it) and a healthy dinner. If I’m dying of hunger I’ll crush an extra shake or grab a protein bar. I keep it to rice, sweet potatoes, protein pasta and chicken/steak most of the time. Wife doesn’t like fish so I don’t do salmon as much as I’d like to. I’m a decent cook so I get creative enough with sauces, seasonings and ways to prepare dinner to keep life interesting. I’m also not afraid of dietary fat. I stay away from bad carbs (except in the workout window) more than I worry about fats.
I’ve got a powerlifting meet on March 17th. I’ll keep up with my bulk and lift heavy until the 12th and then I’ll take 4-5 days to just hit lighter lifts, slow singles, etc. until the meet. Then I’ll start my cut.