Plan for next cycle - please comment

[kller]

Age 25
Height 5’11
Weight 185lbs
BF not sure no abs but close
History:
I did a sus250 cycle earlier this year (hit 210lb) but lost all my gains due to several factors which I have eliminated this time.
I have bloodwork from pre cycle for reference.

THE CYCLE

Wk 1-8 test prop 600mg PW (85mg ED or 170mg EOD depending on circumstances)
Wk 1-6 dbol 20mg ED
Wk 5-8 Winny 50mg ED (injectable)
Wk 2-8 HCG 250iu x2 PW (500iu last 3-4 shots)
Wk 1-8 Aromasin 10mg ED

PCT
Nolva 40/20/20/20/20
Clomid 75/50/50/25/25 (100 first few days)

TRAINING PROGRAM
Monday – Chest
Tuesday – Back
Wednesday – 40mins casual bikeride
Thursday – Shoulders/Traps/Abs
Friday – Arms
Saturday – Legs
Sunday – 40mins casual bikeride

DIET

Meal 1: Breakfast 06:00
80g oats = 11g protein – 44g carbs – 7g fat = 310 cals
1 cup skim Yogurt = 13g protein – 19g carbs – 0g fat = 133 cals
2 scoops whey = 50g protein – 3g carbs – 2g fat = 120 cals
Some berries or a banana. = 2g protein – 22g carbs – 0g fat = 100 cals
5g fishoil + multi + berocca + 2g Vitamin C. = 45 cals
76g protein
88g carbs
14g fat
710 cals

Meal 2: 10:30
300g steak = 60g protein – 0g carbs – 14g fat = 370 cals
Sweet potato = 250g = 5g protein – 35g carbs – 0g fat = 160 cals
Some salad
10g glutamine
65g protein
35g carbs
14g fat
530 cals

Meal 3: Pre WO 14:30
Subway 6 inch double meat:
bread = 8g protein - 31g carbs - 3g fat = 200 cal
cheese = 2.4g protein - 3.5g fat - 0g carbs = 50 cal
sauce = 0g protein - 10g fat - 0g carbs = 100 cal
meat = 30g protein - 8g fat - 8g carbs - 220 cal
40g protein
40g carbs
25g fat
570 cals

Meal 4: PWO 16:30
2 scoops whey = 50g protein – 2g carbs – 1g fat = 200 cals
1 scoop waxy maize carbs – 0g protein – 35g carbs – 0g fat – 120 cals
300ml coconut water = 0g protein – 17g carbs – 1g fat = 80 cals
2 rolls salmon sushi = 12g protein – 40g carbs – 15g fat = 350 cals
62g protein
94g carbs
17g fat
750 cals

Meal 5: 19:30
250g Salmon = 52g protein – 0g carbs – 34g fat = 510 cals
Potato = 420g = 14g protein – 70g carbs – 0g fat = 390 cals
Salad
65g protein
70g carbs
34g fat
900 cals

Meal 6: 22:00
250g Cottage Cheese
BCAA mix
30g protein
7g carbs
2g fat
220 cals

Pre Bed: 23:00
2 scoops casein + 10g glutamine
5g fishoil + multi + vit C
50g protein
7g fat
250 cals

TOTALS
387g protein
334g carbs
111g fat
3910 calories

[buster12]

everything looks ok apart from over training try and cut back to 4 day split

[Zackery]

Well done in putting everything out like this. The only thing where I would change is to amend your days to do more than one group per day. Like Mon- Chest & Triceps. Tues- Back & Biceps etc. As long as you give the muscle about 72hours to recover you shouldn't have to worry about over training. You can work in cardio after sessions as well then you can cut out the bike rides to concentrate more on the muscle groups. Also be sure to change your training program after about 4 weeks. Otherwise you'll get used to it. With a good program and a diet like that, I think the results will be epic! Good luck man!

[kller]

tanks for feedback. i might start a log with pics in the other results section once the cycle starts.

Monday – Legs
Tuesday – Back/bis
Wednesday – rest
Thursday – Shoulders/Traps/Abs
Friday – rest
Saturday – Chest/Tris
Sunday – Rest

Hows that?

[Zackery]

This was my program for the last 4 weeks of my cycle. I'm not sure if it was just good genes or the combination of the supplements but I never felt soreness in my muscles the next day. No matter how hard I trained. Except with legs, those killed me every week

Monday - Back, Biceps, Forearm, Abs
Tuesday - Shoulders, Triceps, Calves
Wednesday - Chest, Traps, Forearms, Abs
Thursday - Back, Biceps, Forearm,
Friday - 1 Hour Swimming (Cardio)
Saturday - Chest, Traps, Forearms, Abs
Sunday - Legs

If time allowed it I also did some cardio on Wednesday.

Hope this gives a rough guideline.

Z