Graduation day!! :)

[nath78]

Thanks to every one who told me to look on the educational threads and all the people who answerd my q's,this site has been an awsome help im sure my gains are going to be far better now i actually know what im doing!

these are my plans(feel free to add any tweeking advice):

a 10wk cycle of test e 250mg/ml
1-10wks 500mg a wk
12-15wks clomid 50/50/20/20 ed and nolva 30/20/20/20 ed

DIET

BREAKFAST
OMLETTE MADE WITH 5 EGGS,PROTIEN SHAKE,CREATINE,PRE WORKOUT SUPPLIMENT AND MULI VITAMINS

TRAINING

POST WORKOUT
PROTIEN SHAKE,CREATINE

DINNER
2 CHICKEN BREASTS AND SALAD

AFTERNOON SNACK
PROTIEN SHAKE

TEA
MEAT AND CHIPS/SALAD

BEFORE BED
PROTIEN SHAKE

TRAINING

MON
BICEPS,TRICEPS,FOREARM AND SHOULDER(LONG ONE) & 15MIN CARDIO

TUE
CHEST AND BACK& 15MIN CARDIO

WED
CORE AND LEGS & 15MIN CARDIO

Thursday
RUNNING AND SWIMMING

FRI
BICEPS,TRICEPS,FOREARM AND SHOULDER(LONG ONE) & 15MIN CARDIO

SAT
CHEST AND BACK& 15MIN CARDIO

SUN
REST

NOT THE BEST DIET I KNOW BUT ITS EASIER FOR ME TO DO IT LIKE THAT,ANY SIMPLE LITTLE EXTRAS I COULD SNEAK IN??

THANKS
NATHAN

[Reed]

Not quite graduated.
First I'd extend that cycle to 12 wks personally as it will take 5 weeks for blood levels to peak but thats entirely up to you. PCT is fine.

Also what about some stats cause looking at that diet it could use a complete overhaul. Four shakes in one day is not the best way to go about your diet. I personally hate protein shakes. Also I don't know if your trying to bulk but you have no good source of carbs... red potatos, oats nothing just potato chips and are you getting in any EFA's.... don't expect to burn fat or build muscle without them.
And the training split needs to be adjusted as you are doing your secondary muscles (tri,delts, bis) a day prior to a heavy lift day for chest and back. Not the smartest way to do it.....

[Matt]

I agree with Reed, to many shakes, try and get your protein from food (chicken eggs beef fish). Also what about fats? Remember you grow when resting, and you only rest one day aweek.

[NewMuscle83]

For breakfast, try 4 egg white, 2 whole eggs, a banana, and 1 cup cooked oatmeal.

Post workout, throw in some fast carbs with your protein, like a 32oz gatorade, or some white bread and jelly.

For dinner, add 1 cup cooked brown rice.

You need your carbs for energy and bulking. Don't leave them out.

[nath78]

looks like ill have to have a re-sit hopefully ill pass this tym lol
rite...

im 21,5'11,14stone dont know my body fat but just a little bit of fat around my hips and stomach noting really tho just a bit of chub

im looking to bulk up,hopefull nice clean muscle.

ill extend the cycle to 12wks

BREAKFAST
4 egg whites,2 whole eggs,banana,PROTIEN SHAKE,CREATINE,PRE WORKOUT SUPPLIMENT AND MULI VITAMINS

TRAINING

POST WORKOUT
PROTIEN SHAKE,CREATINE,2 jam sandwiches.

DINNER
2 CHICKEN BREASTS,red potatoes and brown rice

TEA
MEAT,rice AND CHIPS/SALAD

snack
bacon sandwich

BEFORE BED
PROTIEN SHAKE

training
MON
chest and back & 15min cardio

TUE
core & legs &15min cardio

WED
BICEPS,triceps,forearm,shoulder & 15MIN CARDIO

Thursday
rst

FRI
BICEPS,TRICEPS,FOREARM AND SHOULDER(LONG ONE) & 15MIN CARDIO

SAT
rest

SUN
legs and core

is that passable or av i ****in failed again!

cheers
nath

[MuscleScience]

up the cardio to at least 30 mins, 15 mins wont accomplish anything.

[nath78]

yea i know tha aii,i try to stay on there as long as i can but usually get bored after about 15mins.ill try tho.....

[redz]

The protein shake before bed needs to be casein protein.

[nath78]

whys that?

[redz]

whys that?

because casein is slow release protein and regular protein shakes are absorbed too quickly.

[nath78]

so it feeds my muscles though the night is it?i havent got no casien,until i get some coulnt i just eat 3 boiled eggs?

[redz]

cottage cheese has casein protein but I personally cant stand the stuff so I use casein shakes.

[nath78]

yea ive seen that in quite a few peples diets low fat cottage cheese,ill try that before i go to bed insted then,cheers bro.

[NewMuscle83]

cottage cheese has casein protein but I personally cant stand the stuff so I use casein shakes.

i LOVE cottage cheese. have 8 oz before bed you'll be fine.

[chuckt12345]

i LOVE cottage cheese. have 8 oz before bed you'll be fine.

aww man i just puked a little in my mouth

[nath78]

8oz b ****ed lol

[nath78]

rite ive sorted it now downloaded it via a website(dunno if im alowed to post the site) it worked it all out for me so ive got the correct intake an its pretty easy to follow,thanks for all the info,nath!

8.00am Breakfast Amount Calories Protein (g) Carbohydrate (g) Fat (g)
cerial 60 g 192 6 39 1
Skimmed milk 200 ml 68 7 10 0
protien shake
1 scoop 120 23 2.04 2.07
Total 380 36 51.04 3.07
10.30am Snack Amount Calories Protein (g) Carbohydrate (g) Fat (g)
Cyclone
1.5 scoops 230 30 21 4.68
Total 230 30 21 4.68
1.00pm Lunch Amount Calories Protein (g) Carbohydrate (g) Fat (g)
Wholegrain bread 2 slices 134 7 23 2
Mayonnaise (low calorie) 10 g 30 0 1 3
Tuna steak in brine (tin) 200 g 156 39 0 1
Total 320 46 24 6
3.00pm Snack Amount Calories Protein (g) Carbohydrate (g) Fat (g)
Progain
2 scoops 453 32.4 68.4 10.2
Total 453 32.4 68.4 10.2
5.00pm Snack Amount Calories Protein (g) Carbohydrate (g) Fat (g)
Wholegrain bread 4 slices 268 14 46 4
Salad cream (light) 20 g 47 0 3 4
Skinless chicken breast (grilled) 130 g 151 28 0 4
Cyclone
1.5 scoops 230 30 21 4.68
Total 696 72 70 16.68
7.00pm Dinner Amount Calories Protein (g) Carbohydrate (g) Fat (g)
Salmon fillets (steamed) 200 g 360 40 0 22
Frozen vegetables 250 g 95 2 18 1
New potatoes 200 g 186 5 41 0
Total 641 47 59 23
Daily Total Calories Protein (g) Carbohydrate (g) Fat (g)
2720 263.4 293.44 53.63