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  1. #1
    bigbear411 is offline Junior Member
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    Starting cycle on Monday

    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?

  2. #2
    bov188's Avatar
    bov188 is offline Junior Member
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    Impressive plan. But you included everything except for stats just sayin

  3. #3
    bigbear411 is offline Junior Member
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    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.

  4. #4
    38jumper38's Avatar
    38jumper38 is offline Senior Member
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    are you cutting? only 1688 cals.....

  5. #5
    bigbear411 is offline Junior Member
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    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

  6. #6
    bov188's Avatar
    bov188 is offline Junior Member
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    Quote Originally Posted by bigbear411 View Post
    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
    less than 2000 calories sounds kinda low. I'm 205lbs and my maintenance is between 3000-3500. I'd say for you to cut 2500 would be a good number.

    there is a whole forumla for this kind of stuff, you should play around with it

  7. #7
    MACHINE5150's Avatar
    MACHINE5150 is offline "AR's Vanilla Gorilla"
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    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.

  8. #8
    bigbear411 is offline Junior Member
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    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?

  9. #9
    bov188's Avatar
    bov188 is offline Junior Member
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    Quote Originally Posted by bigbear411 View Post
    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?
    Personally I would keep it at 4 sets. Compound lifts (bench, squat, deadlifts, etc) I usually do 5 sets. How does your body respond with moderate to high volume training? For me it's the only way I can grow...

    Also, big thumbs up on the stretching! Very important for maintaining flexability as we age

  10. #10
    bigbear411 is offline Junior Member
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    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.

  11. #11
    bov188's Avatar
    bov188 is offline Junior Member
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    Quote Originally Posted by bigbear411 View Post
    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.
    Yea unfortunately with myself when I go really high volume the joints will suffer... Especially on gear. Make sure urtakin fish oil to keep the joins lubricated, a good joint supplement, and plenty of water. Most importantly, plenty of rest

  12. #12
    songdog's Avatar
    songdog is offline ARs TOP DOG ~ MONITOR ~
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    Good luck Bro keep us posted

  13. #13
    EASTCOASTKID's Avatar
    EASTCOASTKID is offline Associate Member
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    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 !!

  14. #14
    bigbear411 is offline Junior Member
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    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.

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