Starting cycle on Monday

[bigbear411]

First of thank you to everyone who has helped me get to this point, I am going to start my cycle this Monday, Here is my entire game plan.

Test prop 100 EOD L-dex at .50 eod and also some UCDA, Flax seed oil, Liquid Multi, and Liquid Calcium Pct 3 days after last pin
Clomid 100/100/50/50
Nolvadex 40/40/20/20

Diet: Trying to fix this up a little, Thinking about adding full eggs in the morning and maybe some oats with the protein shakes? Also the majority of my fat comes from my liquid Omega 3,6,9 (14 grams) Thinking a should add some avocado in the morning? I could definitely add 300+ calories I think and still cut. I am around 207 lb now, how are my ratios? I think I need some more carbs, if I switch the vegi mix to a sweet potato that should increase it a little.
Meal # Meal Protein Carbs Fat calories
1 6 egg whites and 3/4 cup oatmeal( Thinking about adding 2 full eggs) 33.4 27 2.7 274
2 Protein Shake 34 2 1 153
3 1/2 cup brown rice 8 oz lean meat 48.5 22.4 3 308
4 1/2 bag of broccoli cauliflower and carrots with 8 oz lean mean 50 10 2 250
5 Protein Shake 34 2 1 153
6 1/2 bag of broccoli cauliflower and carrots( or a yam) with 8 oz lean mean 50 10 2 250
7 1 cup Cottage cheese table spoon of omega 3,6,9 24 10 18 300
Total 273.9 83.4 29.7 1688

Workout routine
Right now I am trying to do 40-60 min of cardio before I eat in the morning. In the afternoon, or evening, my workout routine is as follows:

Monday Chest/Abs
15 min warm up
Bench Press : 12/10/8/6
Incline Dumbbell 12/10/8/6
Bench Flys 12/10/8/6
Incline Flys 12/10/8/6
Dips 15,12,10
3 different ab workout 3 sets of each
10 min cool down on bike

Tuesday: Back and Inner leg( I have patella syndrome so need to work out the inner thigh more)
15 minute warm up
Wide pull down or pull ups: 12/10/8/6
Close Grip pull down or chin-ups: 12/10/8/6
Close grip rows: 12/10/8/6
wide rows: 12/10/8/6
Single Cable rows: 12/10/8/6
For my Leg I do 3 set of inner thigh work for physical therapy
10 minute cool down on bike

Wednesday Shoulders and abs
Military press: 12/10/8/6
Side lat raises: 12/10/8/6
Front Lat raises: 12/10/8
Should shrugs 12/10/8/6
Back Flys: 12/10/8/6
Rotator cuff exercise: 12/10/8/6
Abs 3 exercises
10 min cool down

Thursday: Legs lower back
15 min warm up
Leg Press: 12/10/8
Leg Extensions: 12/10/8
Leg Curls: 12/10/8
Calf raises sitting: 12/10/8
Hack Squat: 12/10/8
Standing single leg calf raises: 12/10/8
And my inner thigh work outs
Straight leg dead lift 12/10/8/6
Good mornings12/10/8/6
10 minute cool down

Friday, arms and abs
15 minute warm up
Triceps pull down rope 12/10/8/6
Skull crushers: 12/10/8/6
Single arm reverse tri pull down: 12/10/8/6
21 bi curls 3 sets
Hammer dumbbell curls: 12/10/8/6
Concentration curls: 12/10/8/6
Forearm curls: 12/10/8/6
Reverse Forearm curls: 12/10/8/6
3 exercises of abs
10 minute cool Down

I am also thinking about doing either an hour of stretching or yoga 2 times a week to improve flexibility.

Should I east something different after my Cardio in the morning? Should I make it more like a post workout drink?

[biobest692]

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[bigbear411]

Sorry... Had stats on last post. I am 26 down to about 207 15% bf 5 10 - 511 on a good day lol been training 10+ years except when I was injured.

[38jumper38]

are you cutting? only 1688 cals.....

[bigbear411]

i am cutting but I am trying to add at least 300 more calories, I was thinking about adding some oats to my shakes and throwing in a yam in one of my meals

[biobest692]

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[MACHINE5150]

I agree with the above advise.. you need more calories.. shoot for 2300-2500.. find out your TDEE (stands for Total Daily Energy Expenditure.. google TDEE calculator) you want to shoot for 5-600 calories less than that taking the cals from carbs and fats..

-Make it a full cup of oats in the morning..
-make it a full cup of rice on meal 3
-also add a potato, or rice, or nan bread to meal 4
-also add some flaxseed oil into one of your last meals.. a tbsp or 2.. shoul be an extra 208cals.. you can use raw olive oil if you do not have flaxseed, but flax is the best for you.. you are not getting enough fats.. you need at least 50g a day..

Regarding your cycle.. is this your first?? No need to take the arimidex at that low of a dosage.. i am willing to bet you a bottle of test you won't have any major sides off 350mg of prop.. and you do not want to supress your estrogen if you do not have too.. so just keep an eye on water retention sore nipples etc.. if you get them than take it... otherwise just keep it handy.

[bigbear411]

Thanks Machine and Bov188. I will make th change for my diet to get it around 2500 calories, what do you think about th routine, should I switch form 4 sets per exercise to 3 ? or switch it to a3 day split?

[biobest692]

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[bigbear411]

I think the majority of my training experence has been high volume and by body does ok with it, always wonder if tat where osme joint problems came from. There was a time when I lost 80lb in about 6 months and I was doing high weights lower volume but a ton of cardo, sometime 3 times a day but I was in school and had 2 solid gym partners that allowed me to lift so heavy.

[biobest692]

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[songdog]

Good luck Bro keep us posted

[EASTCOASTKID]

shout out to Big Bear....

Ive been sitting here in front of my laptop reading posts drinking my tea and just shaking my head at some of the comments and questions. BUT, then big bear posts a plan and asks for feedback. NICE JOB BIG BEAR

GOOD LUCK BIG BEAR !!

[bigbear411]

Thanks Guys, I will keep you guys posted, I think I am going to start a blog. Tomorrow the big day and with regards to my first pin should I do it before I go do cardio right after or right before I go work out? I was thinking after cardo so my muscles are nice and warmed up.