Off-Season Bulker

[NEOFARQ]

Im just about 25 weeks our from my show and plan to bulk for the next 13 weeks or so. I will also be running a heavy dose of anabolics, 1,000 mg test EW, 400 mg eq Ew, 50 mg D-bol ED. I plan on consuming about 4,500-4,800 a day, probably will vary about 500-600 calories a day to keep my body stimulated. Caloric breakdowns: 35% Proteins, 50% Carbs and 15% Fats. Right now I'm 5'10", 210 % 10-12% BF, FYI

3 Questions:

Postworkout shake: 2 Scoops Optimum Whey (48g Protein), 4 scoops Primaforce Carb Slam (120g Waxy Maize), 10g BCAA's, 10g Creatine, 10g Glutamine. Too much to little?

Pre-Bedtime Meal: I was thinkin about having a scoop of Optimum casein mixed with 30g of oats. Cut out the carbs?

Meal while sleeping: I plan on waking up about half way through my slumber to down a shake. Whey or Caseinate, or perhaps skip it and just get an undisturbed 8 hours?

Any input is greatly appreciated.......

[Bluto]

Meal while sleeping:

I guess casein would be prefered. For someone that's is up for 10 minutes or whatever every night - anyway - might be an idea to get some extra protein (assuming he doesn't get enough during the day) but I don't think it's good to force oneself up... uninterupted sleep ranks higher in my book.

For more preparing for a show-specific questions you might wanna post on the Positive board on here as there's quite a few guys who compete (both pros and amateurs) that hangs out there and have more experience.

[Emmortal]

5-6 hours of sleep is better for you than 8-9 hours.  There have been studies done showing that people who sleep 5-6 hours a night live longer.  Also, the 4 hours of REM sleep is the most important part where your body is recovering.

I wouldn't wake myself up to eat something purposefully though.  I usually get up once in the night to piss anyway.

[bigbychoice]

I would say that if you are up pissing or something grab a shake and slam it. But don't set an alarm. Concentrate on a big breakfast instead.

[kukacomone]

5-6 hours of sleep is better for you than 8-9 hours.  There have been studies done showing that people who sleep 5-6 hours a night live longer.

And how do they study this?

[Bluto]

From what I can remember too little sleep is dangerous too, 5 is probably pushing it, think the ideal is 6-7 hours. One has to take into account that actual sleep one gets might not be as much as one thinks... take's a while before you crash, maybe you go up to take a piss or whatever so 7-8 hours might in reality be 6-7.
teens needs more sleep. older people less. there might be individual variations too.

[tbombz]

3 Questions:

Postworkout shake: 2 Scoops Optimum Whey (48g Protein), 4 scoops Primaforce Carb Slam (120g Waxy Maize), 10g BCAA's, 10g Creatine, 10g Glutamine. Too much to little?

that looks good. i would throw away the glutamine and substitute leucine.  also, i would have a pre workout shake and intrworkout shake as well. pre workout shake would be the same as post workout shake, but without the carbs. the intra workout shake would be the exact same as post workout shake.  you could lower the protien in the post workout shake if you use the pre and intra shakes.

Pre-Bedtime Meal: I was thinkin about having a scoop of Optimum casein mixed with 30g of oats. Cut out the carbs?

substitute with an equal amounntof calories from fat.

Meal while sleeping: I plan on waking up about half way through my slumber to down a shake. Whey or Caseinate, or perhaps skip it and just get an undisturbed 8 hours?

dont intentionally wake yourself up.

[Necrosis]

5-6 hours of sleep is better for you than 8-9 hours.  There have been studies done showing that people who sleep 5-6 hours a night live longer.  Also, the 4 hours of REM sleep is the most important part where your body is recovering.

I wouldn't wake myself up to eat something purposefully though.  I usually get up once in the night to piss anyway.

REM is not the recuperative stage of sleep for the most part, most anti depressants abolish alot of REM sleep for instance. No doubt its important but slow wave sleep( delta wave ) is more important. If anyone is looking for supps to improve their sleep focus on supps studied with respect to SWS like valerian, melatonin etc..

i agree with bluto that 6-7 is probably optimal. I also agree with you  not to intentionally wake oneself up. Casein and some fat like fish oil shoudl cover you throughout the night.