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.