I am writing this to hopefully get responses from members who are more accomplished than I, who can offer as much advice on how/what I should change and why. I am still researching and learning what works for myself, gaining a greater sense of what is happening in my body but, it's always nice to hear it from those that have been where I am. I am learning more and more every day.
Although I don't consider myself a "bodybuilder" by my definition, I am hopeful that with my continuing efforts and a little help from you guys, I will have achieved what it takes to be considered one some day. I am not willing to allow myself to become an average weightlifter who does things to 75% of their capability and in retrospect, realizes they aren't were they want to/should be.
Stats:
I am 24 years old, been lifting since I was 17. Weight I average through the week currently is 239 at an unfortunate 18% bodyfat which is primarily the result of an increased caloric intake consisting of what is less than optimal to achieve my goals (I am working on this).
Current diet outline, basica idea (suggested to me after seeing current diet):
10:00am 1 scoop protein, 1/3 cup oats, 1/3 cup egg beaters, 1 ½ cups 2% milk, water. You're bulking right? This is a weak breakfast, only approx 350calories. I'd do 1.5cups eggwhites w/1cup oats & 2eggs w/yolks for some fats.. Now you're looking at around 600calories.
12::30 PWO- 1 ½ scoops protein, 1 cup 2% milk, 1/3 cup oats ½ cup egg beaters. Dextrose/maltodextrin mix with 2 tbsp fiber in water. Again with the protein supplementing. Try 6oz chicken breast + 1cup B.Rice here or 1med potato.
2:30pm similar to the one listed above, but substitute salmon or tuna (fatty fish) w/some veggies + small amount of carbs 50g or less.
4:00pm steak (palm sized), tuna w/2 tbsp miracle whip, 2 whole wheat bread slices. Not bad, but I'd drop the bread IMO and replace with sweet potato, rice or reg potato, but bread will do on a somewhat clean bulk.
6:30pm chicken breast (fist sized) and half of this: 1 ½ scoops protein, 1 cup 2% milk, 1-2 tbsp xtra virgin olive oil, 1/3 cup oats, 2 whole eggs, ½ cup egg beaters. You drink this without cooking? Milk has too much sugar so I'd drop it, more carbs per meal, seem like you're scared of eating carbs, they will not making you fat if you time them correctly and eat the right kinds.
9:00pm tuna sandwhich same as earlier, with 1 cup lean (80/20, not very lean IMO) ground beef with chili for flavoring. Not bad but kinda late for all the carbs IMO with that much fat.. I'd eat the tuna plain or with mayo and the beef. Possibly 1slice of bread.
11:30pm other half of my shake, rest of the ground beef (1/3 cup) I like a solid meal before bed, but everyone is different. I like to drink my shake middle of the night when I get up to help with catabolism.
1:30am 1 scoop Protein in water with egg beaters (1/2 cup) I'd wake up mid night and take this shake with a bit of flax.
Goals:
My ultimate goal which will probably take the better part of 2-3 years to accomplish is to get to 240-250 @ 12-15% bodyfat while staying relatively as healthy as possible.
Cycle experience:
1. Test cyp 500mg weeks 1-8 then 750 weeks 9-12 approx.
end result: Cyp was more than likely underdosed in my opinion, as slim to nil gains were experienced on a similar diet as listed above. Seemed to greatly help my shoulder problem (mild type 1 irritation of left acromioclavicular ligament), was never able to use barbell previous to this for at least 4 months prior. Post cycle, shoulder feels great and able to inclien more than I can flat bench.
2.Current: Dbol 50mg ed weeks 1-4 and cyp 750mg 1-12 was the idea but dbol was bunk and replaced with anadrol by source which also was not dosed properly or bad. No effects were experienced from up to 100mg dbol or 200mg adrol at all. 6 weeks in and decent strength gains as well as a little noticeable size. Bad back acne and hair growth on back. Squat has flown up about 50lbs for reps.
3. Future: deca 600mg 1-10/cyp 6-700 1-12/Dbol (maybe even REAL this time!) 40-50mg ed 1-4-6 / var 40mg 8-14
Existing injuries:
left ac ligament/right knee/l4-l5
Lifting routine:
day 1- Upper body:
Chest: Incline bb bench 3 sets/incline db bp 2 sets/flat db bp 1 set
Back: narrow underhand grip puldowns 3-4 sets/BB rows 1-2 sets
Delts:Lateral raises 2 sets/presses 2-3 sets
Traps: shrugs 3 sets
Triceps: bb skull crushers 3 sets/rope pressdowns 1-2 sets
Biceps: bb curls 2-3 sets/preacher curls db 2-3 sets
day 2- off
day 3-lower body:
Squats 3-4 sets/SLDL 2-3 sets/ham curls 1-3 sets/leg ext 3-4 sets/calf raises bb 3 sets
day 4-off
day 5-repeat
I have been on this routine in the past ith sucess but not sure how it will work now. I noticed I need to really limit the amount of sets and exercises or I can and will overtrain on this. I feel like I only need 3 days rest after a good WO, to be fully recovered and ready to hit em again.
Any advice and all advice/input/opinons will be appreciated.
Reply With Quote
Originally Posted by big k.l.g
-NO SOURCE CHECKS!-
