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  1. #1
    CrispyHaole is offline Associate Member
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    Lightbulb 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.

  2. #2
    CrispyHaole is offline Associate Member
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  3. #3
    Dave321 is offline AR's Salad Tossing Connoisseur
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    where are the pre cycle pics???

  4. #4
    taiboxa's Avatar
    taiboxa is offline "Vanity Redefined" ~VET~
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    BOLDED
    Quote Originally Posted by CrispyHaole
    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 make sure not to exceed 65%MHR

    11am: pro/carb meal: 9 egg whites/1 cup(uncooked) oatmeal/water/SF maple [37g pro/64g carbs/6g fat] maybe add 1 scoop whey i would shoot for 45gPro per meal

    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] EVIL COOKIE~!!~

    630-7pm snack: 1.2 oz beef jerky/ 1/4 cup almonds [20g pro/8g carbs/17g fat] Yep, up this to about 40g Pro- i but wouldnt do 40gPro worth jerky due to sodium contents


    830 pm: pro/fat meal: 1 can tuna/1 tbsp Full Fat mayo [38g pro/0g carbs/13g fat] i do oats/whey in a blender and drink 1hr and 15 min before lifting this works great for me, and this way you can wait about 2hrs after your last snack/meal then eat shake then lift and should be good to go.

    1030pm-12am lift Shake must be consumed w/in 15min after lifting- take my shake in a lil shaker and just add water to it when done, because waiting 30min is NOT ideal, especailly if your going to spend money on gear better get most bang for your buck right?

    1230am PWO shake: 45g pro/90g dex/4g fat PERFECT For your Body weight!

    115am PPWO meal: pro/carb meal: 9 egg whites/1 cup(uncooked)if this is old fashion oats then use something HIGHER on GI other wise if its the starchy instant oats ur good to go but then i hope ur not consuming them in the morning after cardio oatmeal/water/SF maple [37g pro/64g carbs/6g fat]

    i would sneak in some pro fat here... even if its only 45min after pppwo maybe small can of tuna or eggwhites and FLAX you need WAY MORE FLAX IN THIS DIET!
    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!

    NOT IMPRESSED w/ Lifting schudle you hit same muscle group TOO OFTEN your hindering its recovery and this is worse than not working out at all. wouldnt lift more than 4x days a week try this routein
    this is a 6 day rotation so you get OPT work out efficiency, and this is great for mid sized to small people. Larger people need a 7 day rotation or higher but i consider Larger people those who have 250lbs of LEAN MASS .. and thats not me ... YET
    1Back/Bi
    2ChestTri
    3REST
    4Legs
    5Shoulders
    6Rest
    1Repeat

    this split lets you hit deads and squats w/ a nice 2 day/3day split so they back should be fine and not over trained, it also gives same split for shoulders and chest so they your front dealts are redy to go on shoulderday even though they may be a lil stiff they shud be ok especially if you use proper form on all benches
    If you would like more info PM me
    Alos IMO if your bulking your doing way too MUCH specialized training


    #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 REAL DEADS REAL DEAD REAL DEADS
    Squat: 315x10
    Bent Over BB row: 225x10 lighten up and use proper form
    Mil press: 185x6 Dont go too deep otherwise you incrop too much assistance from tendons and ligaments this is bad
    BB curl: 70x10

    Cardio plan: Bulking-nodda, maintenance-3x pw, cutting-5x pw. All 45min on elliptical while watching NYPD Blue... DONT DO CARDIO PWO this is going to seriously HINDER your gains by increasing the length of your catabolic phase. Remember after about 30min of liftings its Catabolic time... which is FINE because w/in another 30min your going to spike that insulin and GROW but if you extend it too long w/ cardio and miss your window your gains will be minimal ... remember your taking some gear there... LETS MAXIMIZE it.

    #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.
    i think i got most stuff off top of my head.. oh btw i used lotsa words because im a lili medicated right now ;D QUESTIONS?!

  5. #5
    CrispyHaole is offline Associate Member
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    Quote Originally Posted by taiboxa
    BOLDED

    i think i got most stuff off top of my head.. oh btw i used lotsa words because im a lili medicated right now ;D QUESTIONS?!
    Thank you for the detailed response, I just woke up and read it. I do have some questions but will post them a little later when I get my pics in order...

  6. #6
    CrispyHaole is offline Associate 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!
    Attached Thumbnails Attached Thumbnails Cycle starting Monday, last check on diet/training/gear plans, pre-cycle pics-im001543.jpg   Cycle starting Monday, last check on diet/training/gear plans, pre-cycle pics-im001545.jpg   Cycle starting Monday, last check on diet/training/gear plans, pre-cycle pics-im001546.jpg   Cycle starting Monday, last check on diet/training/gear plans, pre-cycle pics-im001547.jpg   Cycle starting Monday, last check on diet/training/gear plans, pre-cycle pics-im001548.jpg  


  7. #7
    CrispyHaole is offline Associate Member
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    Rest of the pics
    Attached Thumbnails Attached Thumbnails Cycle starting Monday, last check on diet/training/gear plans, pre-cycle pics-im001551.jpg   Cycle starting Monday, last check on diet/training/gear plans, pre-cycle pics-im001552.jpg  

  8. #8
    CrispyHaole is offline Associate Member
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    Quote Originally Posted by taiboxa
    BOLDED

    i think i got most stuff off top of my head.. oh btw i used lotsa words because im a lili medicated right now ;D QUESTIONS?!
    I like all your diet suggestions, and some of them I had come up with myself later on in my original post, like adding the whey/flax shake in b4 bed, maybe you missed that. Only 1 question on the diet suggestions....all my oats are ye ole quaker oats, runny snot looking cardboard tasting slop. Which type do u suggest for the PPWO?

    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!

  9. #9
    BlInDsIdE's Avatar
    BlInDsIdE is offline "ARs Most Dangerous Member"
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    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

  10. #10
    CrispyHaole is offline Associate Member
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    Quote Originally Posted by BlInDsIdE
    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
    No, your probably right, once again I felt the same way but didnt want to voice this until someone else did for fear of of the same response. Seems like Im doing too much with this...I can probably drop the clen /t3 and use it another time, maybe with a prop only cutter. The only gear I have extra of is test, should I bump it to 3/4 cc eod and up the deca to 1cc e4d? Would have to order another bottle of deca but my source delivers within 1 weks time so no problem...

  11. #11
    Jantzen4k's Avatar
    Jantzen4k is offline Anabolic Nittany Lion
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    Quote Originally Posted by CrispyHaole
    Here's the pre-cycle pics. IMO my biggest lagger is arms, and my best assets are legs and traps. Any input is welcome!


    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

  12. #12
    CrispyHaole is offline Associate Member
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    Quote Originally Posted by Jantzen4k
    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

    Thanks for the input and yea, high insertions
    Oh well, will keep that in mind and will be posting mid and post cycle pics.

  13. #13
    GOATNUTS's Avatar
    GOATNUTS is offline Member
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    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.

  14. #14
    CrispyHaole is offline Associate Member
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    Quote Originally Posted by GOATNUTS
    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.
    yeah that was my maintenance totals, its more for bulking but i dunno if its 410g pro, ill see what i can do about that, thx.

  15. #15
    CrispyHaole is offline Associate Member
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    Quote Originally Posted by CrispyHaole
    No, your probably right, once again I felt the same way but didnt want to voice this until someone else did for fear of of the same response. Seems like Im doing too much with this...I can probably drop the clen/t3 and use it another time, maybe with a prop only cutter. The only gear I have extra of is test, should I bump it to 3/4 cc eod and up the deca to 1cc e4d? Would have to order another bottle of deca but my source delivers within 1 weks time so no problem...
    This would put me at 656.25mg sustanon /wk and just under 600mg deca /wk...will I get shut D?

  16. #16
    CrispyHaole is offline Associate Member
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    any1?

  17. #17
    GOATNUTS's Avatar
    GOATNUTS is offline Member
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    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.

  18. #18
    CrispyHaole is offline Associate Member
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    Quote Originally Posted by GOATNUTS
    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.
    yeah yer right, I just did the math myself and 300mg e4d of deca nets me 525 pw, which is a good ration imo to the 650 of test. Think I'll go with a pure bulker on this1...

  19. #19
    BG's Avatar
    BG
    BG is offline The Real Deal - AR-Platinum Elite- Hall of Famer
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    I think you should build more of a natural foundation before more cycles,jmo not trying to be an asshole.

  20. #20
    guns626 is offline Associate 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

  21. #21
    CrispyHaole is offline Associate Member
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    Quote Originally Posted by JUSTSTARTINGNY
    I think you should build more of a natural foundation before more cycles,jmo not trying to be an asshole.
    np bro, i take it with a grain of salt.

  22. #22
    CrispyHaole is offline Associate Member
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    Quote Originally Posted by guns626
    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
    Thanks, I was waiting for someone to comment on them sorry excuses for delts...

  23. #23
    tempbrit's Avatar
    tempbrit is offline Member
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    Good Luck!!!

    Ever think of swapping out the Winny for Anavar ?

    Have fun and kick some ass!

  24. #24
    CrispyHaole is offline Associate Member
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    Quote Originally Posted by tempbrit
    Good Luck!!!

    Ever think of swapping out the Winny for Anavar ?

    Have fun and kick some ass!
    thx, yes, and dont have the moolah right now. Thanks again, about to do my shot of sustanon right now!

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