I am 33yrs old, 6ft, 235lbs @ 18% bodyfat. My goal is take 8-9 weeks and drop as much body fat as possible and keep as much LBM as possible.
Every time I have dieted down in the past (with am cardio,pm workout but same diet as listed) I have always lost a ton of LBM. Even taking 5 months to drop fat really slowly and lost way too much LBM. I tried taking 250mg for 16weeks last time and still lost too much LBM.
I plan on following the same diet/routine I used with success in the past. However I would like to up the gear usage to limit LBM loss, as 250mg Test Cyp didn't cut it for me the last time. I have been trying to use as little as possible.
I have been natural and have only done HRT in the past for 1 1/2 years straight and have been "off" for the last 2.
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Here is the diet workout I plan to follow:
DIET - Weeks 9 & 8
06.00 am training
08.00 12 egg whites, 1 apple, protein shake
10.00 100g rice, 1 apple, protein shake
12.00 red meat, salad (tomato, lettuce, cucumber), protein shake with 10g flax seed oil
14.00 100g bread, 1 apple, protein shake
16.00 tuna or chicken or fish, protein shake
18.00 100g maltodextrin, 1 apple
18.30 pm training
20.30 chicken or turkey or fish, salad, protein shake
21.30 run (20 - 30) minutes
This diet is to be followed Monday to Saturday. On Sunday, as many carbs as desired are allowed.
Training is performed Mon to Sat with Sun off. Running is performed every night.
This diet is the diet for the weeks 9 and 8, ending at week 1.
After 2 weeks of this diet, drop the
maltodextrin carb meal. Two weeks later, drop
the bread carb meal. Two weeks after that,
drop the rice meal. That will leave 2 weeks on
virtually no carbs.
When dropping a carb meal, it is replaced with a protein
meal.
On the Sunday, I take in as many carbs as I want, but they have to be CLEAN carbs,
=========================
TRAINING
MONDAY
AM TRAINING Biceps, Triceps
* Bicep curl B.B. - 2 x superset 10/15
* Preacher curl (mach.) - 2 x superset 10/15
* Rope pushdowns - 2 x superset 10/15
* Dips b/w benches - 2 x superset 10/15
PM TRAINING Chest
* Incline press - 10, 8, 6, 12 (2min rest)
* Flat flyes - 8, 6, 6 (1min rest)
* Cable crossovers - 10, 10, 10, 10, 10 (40sec rest)
TUESDAY
AM TRAINING Back
* Lat pulldowns - 2 x superset 8/12
* Bent-over rows - 2 x superset 8/12
* Shrugs - 2 x superset 8/12
PM TRAINING Shoulders
* Millitary press - 10, 8, 6, 12 (2min rest)
* D.B. Press - 8, 6, 6 (1min rest)
* Rear delt machine - 10, 10, 10, 10, 10 (40sec rest)
WEDNESDAY
AM TRAINING Hams, Calves
* Lying leg curl - 2 supersets - 10/15
* Stiff legged deadlift - 2 supersets - 10/15
* Standing calf raise - 2 supersets - 8/10
PM TRAINING Quads
* Squats - 10, 8, 6, 12 (2min rest)
* Leg press - 8, 6, 6 (1min rest)
* Leg extension - 10, 10, 10, 10, 10 (40sec rest)
THURSDAY
AM TRAINING Chest
* Incline press - 2 supersets - 8/10
* Flat flyes - 2 supersets - 8/10
PM TRAINING Biceps, Triceps
* D.B. curl - 10, 8, 6, 12 (2min rest)
* Concentration curl - 8, 6, 6 (1min rest)
* Preacher curl (mach.) - 10, 10, 10, 10, 10 (40sec rest)
* Rope pushdown - 10, 8, 6, 12 (2min rest)
* Lying extension - 8 ,6 ,6 (1min rest)
* Dips b/w benches - 10, 10, 10, 10, 10 (40sec rest)
FRIDAY
AM TRAINING Shoulders
* Front raises - 2 supersets - 8/10
* Lateral raises - 2 supersets - 8/10
* Rear raises - 2 supersets - 8/10
PM TRAINING Back
* Lat pull downs - 10, 8, 6, 10 (2 min rest)
* Bent-over rows - 8, 6, 6 (1 min rest)
* Shrugs - 10, 10, 10, 10, 10 (40sec rest)
SATURDAY
AM TRAINING Quads
* Squats - 2 x superset 10/12
* Leg press - 2 x superset 10/15
* Leg extension - 2 x superset 10/15
PM TRAINING Hamstrings, Calves
* Lying leg curl - 10, 8, 6, 12 (2min rest)
* Stiff leg deadlift - 8, 6, 6 (1min rest)
* Seated leg curl - 10, 10, 10, 10, 10 (40sec rest)
*Standing calf raises - 10, 8, 6, 12 (2min rest)
*Leg press calf raises - 8, 6, 6 (1min rest)
Abs are performed every workout. All days begin at 06.00 am.
This is the training set-up:
Bis, Tris Back Hams, Calves Chest Shoulders Quads Rest
Mon Tue Wed Thu Fri Sat Sun
Chest Shoulders Quads Bis, Tris Back Hams, Calves Rest
==========================================
GEAR
(Appreciate any help/suggestions here)
Test Cyp wks 9.8.7,6,5 @ 500mg/wk
Test Prop wks 4,3,2,1 @75mg/ed
Anavar 40mg/day throughout
HCG 250iu day before and day after Test shot
-------
ECA 2x day 1wk on/ 1 wk off
CLEN at 80mcg/day for the first week,Increased to 160mcg/d for the second week till end.
T3- added on 3rd week @25mcg/ed. another 25mcg/ed every week
following that, until 150mcg/ed until the end.
PCT
===
Day 1-30 after last shot- .25mg L-dex + 100mg Clomid + 20mg Nolva
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Is this enough Test? Do I need any other compounds or should I replace something? Maybe start to run GH before I start then add it to the mix?
( I tend to have a problem getting my libido back.. maybe run proviron instead or in addition to Anavar?) My joints tend to hurt so I would like to avoid tren/winny.
This is only for 9-10 weeks.
any ideas/thoughts/criticisms are appreciated!!
Thanks!
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