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04-30-2005, 05:22 AM #1Associate Member
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Cycle starting Monday, last check on diet/training/gear plans, pre-cycle pics
Background:
29 yrs old, lifting 2 years, 6'1", 205lbs (16ish%), 2nd cycle, Goals: Bulk 1st 6 weeks, cut next 6 weeks, maintain thereafter.
Here's my entire layout in order of importance:
#1 Diet:
930-1015am cardio
11am: pro/carb meal: 9 egg whites/1 cup(uncooked) oatmeal/water/SF maple [37g pro/64g carbs/6g fat]
130pm: pro/fat meal: 1 can tuna/1 tbsp Full Fat mayo [38g pro/0g carbs/13g fat]
---I work 2pm-10pm---
3pm snack: 1.2 oz beef jerky/ 1/4 cup almonds [20g pro/8g carbs/17g fat]
430-5pm: pro/carb meal: 1 chicken breast/2 scoops (cooked)brown rice/1 snackwell devils foodcake cookie [51g pro/90 g carbs/4g fat] cookie:[1g pro/12g carbs/0g fat]
630-7pm snack: 1.2 oz beef jerky/ 1/4 cup almonds [20g pro/8g carbs/17g fat]
830 pm: pro/fat meal: 1 can tuna/1 tbsp Full Fat mayo [38g pro/0g carbs/13g fat]
1030pm-12am lift
1230am PWO shake: 45g pro/90g dex/4g fat
115am PPWO meal: pro/carb meal: 9 egg whites/1 cup(uncooked)oatmeal/water/SF maple [37g pro/64g carbs/6g fat]
2am-930am sleep
TOTALS: 287g pro/336g carbs/80g fat
3212 calories
This reflects a MAINTENANCE diet for me. While bulking calories will increase to 4000 by adding 1/2 can tuna/1 tbsp mayo to each tuna meal, 1 scoop whey/water with each beefjerky/almonds snack, and squeezing in a 3am pro/fat meal of 2 scoops whey/water and 1 tbsp flax. I really hate having to use extra shakes to make up the calories and would gladly listen to any suggestion on how to keep my additions for bulking as solid food!
#2 Lifting schedule:
week 1
Mon: incline chest/bi's
Tue: legs/abs
Wed: flat chest/calves
Thurs: delts/tri's
Fri: back(width)/abs
week 2
Mon: mix chest/bi's
Tue: legs/abs
Wed: arms/calves
Thurs: delts/traps
Fri: back(thickness)/abs
Rotate between these 2 schedules every other week. Note: My major lagger is bicep size, followed by bench strength. My genetic assets are traps and legs(typical caucasian genetics for a taller guy)...this may explain why i have my w/o setup this way...I'll be posting pics this weekend so you can see what i mean.
Lifts now (all free-weights):
Flat bench: 225x10
1/4 Deads (off the safety bar): 315x10
Squat: 315x10
Bent Over BB row: 225x10
Mil press: 185x6
BB curl: 70x10
Cardio plan: Bulking-nodda, maintenance-3x pw, cutting-5x pw. All 45min on elliptical while watching NYPD Blue...
#3 Cycle
wks 1-4 d-bol 40mg ed
wks 1-12 sustanon 125mg eod
wks 1-11 nandolone cypionate (faster acting deca by syd group) 150mg e4d
wks 9-14 winny 50mg ed
wks 7-11 clen /t3
Nolva on hand, enough for 20mg ed till end of pct
Clomid of course, starts 18 days after last sustanon, 20 days after last deca(didnt know active life on it, just fell into that day when i planned it out...should be good), day after last winny.
That's all folks, will post pics this weekend and updates when I'm at the peak of dbol , when i start the cutting phase, when i finish the cutting phase, when i start pct, and when i finish pct.
Any comments, suggestions, or criticisms are welcome.
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04-30-2005, 06:33 AM #2Associate Member
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04-30-2005, 07:03 AM #3AR's Salad Tossing Connoisseur
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where are the pre cycle pics???
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04-30-2005, 07:20 AM #4
BOLDED
Originally Posted by CrispyHaole
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04-30-2005, 04:59 PM #5Associate Member
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Originally Posted by taiboxa
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04-30-2005, 07:30 PM #6Associate Member
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Here's the pre-cycle pics. IMO my biggest lagger is arms, and my best assets are legs and traps. Any input is welcome!
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04-30-2005, 07:32 PM #7Associate Member
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Rest of the pics
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04-30-2005, 07:43 PM #8Associate Member
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Originally Posted by taiboxa
As far as training I thought i may be doing too much but waited for a reply like this to confirm it...my problem is that my work and life schedule doesnt really permit me the freedom of rotational lifting, only a set M-F schedule. How's about this, which Ive been doing for a long time anyway:
m-chest/calves
t-legs/abs
wed-delts/traps
thurs-bi's/tri's/calves
fri-back/abs
sat/sun-off
ok/ok I'll do real deads...btw you'd be surprised how good my BB row form is
And no i dont do cardio after I lift, never have never will, 1st thing in the morn on an empty stomach, I lift in the late PM hrs. Besides, on bulking diets I dont do cardio at all!
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04-30-2005, 07:54 PM #9
hmm u might just wanna go with either an all out bulk or a cut cycle only, when u try and switch from one to the other it doesn't generally turn out 2 well but thats JMO
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04-30-2005, 08:08 PM #10Associate Member
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Originally Posted by BlInDsIdE
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04-30-2005, 08:15 PM #11Originally Posted by CrispyHaole
hey bro.
goodluck on your cycle.
in an honest opinion, not ment to flame or bash...
your calves are in need of some work bro.
chest & back look good.
arms are decent.
maybe its just the lighting.
goodluck on cycle!!!
be sure to post some after pics
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04-30-2005, 11:29 PM #12Associate Member
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Originally Posted by Jantzen4k
Thanks for the input and yea, high insertions
Oh well, will keep that in mind and will be posting mid and post cycle pics.
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04-30-2005, 11:38 PM #13
TOTALS: 287g pro/336g carbs/80g fat
hey bro whats up? my suggestion would be to get some more protein in your end of day total. add a protein shake to some meals if needed. multiply 2 x your body weight to get your total intake of protein for the day. it should be like 410g pro.
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05-01-2005, 04:18 AM #14Associate Member
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Originally Posted by GOATNUTS
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05-01-2005, 06:23 AM #15Associate Member
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05-01-2005, 03:45 PM #16Associate Member
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any1?
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05-01-2005, 03:53 PM #17
some people say to double your dose of test to your deca intake but i dont find that necessary. i have ran test at 500mg wk and deca at 400mg wk and it didnt shut me down at all. i think you will be fine bro.
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05-01-2005, 03:58 PM #18Associate Member
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Originally Posted by GOATNUTS
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05-01-2005, 04:30 PM #19
I think you should build more of a natural foundation before more cycles,jmo not trying to be an asshole.
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05-02-2005, 07:26 AM #20Associate Member
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Hey bro, thanks for showing us your pics, that takes a lot of guts. I would say you have a good base. I would brush up on my Tri and shoulders. Well bro, good luck
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05-02-2005, 03:37 PM #21Associate Member
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Originally Posted by JUSTSTARTINGNY
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05-02-2005, 03:38 PM #22Associate Member
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Originally Posted by guns626
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05-02-2005, 03:55 PM #23
Good Luck!!!
Ever think of swapping out the Winny for Anavar ?
Have fun and kick some ass!
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05-02-2005, 03:59 PM #24Associate Member
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Originally Posted by tempbrit
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cutting/ fat loss advice needed...
04-16-2024, 01:34 AM in ANABOLIC STEROIDS - QUESTIONS & ANSWERS