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Starting at 208, 6'3" 16.5%BF (hydrostatic test)
DIET - 3400 calories average 300g protein, 300g carbs, 70g fat extremely clean diet (to the point that it was upsetting haha!)
Cycle was 500 test cyp/e a week, 6.25mg aromasin ED
Ending at 224, probably 15% BF (I know BF has gone down because my abs and upper ribs are visible now, not super defined but they weren't visible before)
I feel great and I'm ready to start my pct in 2 weeks. This was an amazing experience.
I probably should've eaten more near end and could've gotten a few more pounds but eating super clean at 3400 was more food than I cared to eat. If I go for bulking sometime in the near future I'll likely add in more fat for calories, but this cycle was all about lean gain since I started at the bodyfat that I like keeping year round.
Good job congrats!
If anybody is interested in my workout program or exactly what I ate let me know and I can type it out.
Thanks songdog. It was the help of members here that provided me knowledge to start my cycle safely and effectively.
You need to start eating more now through to the end of PCT and a couple of weeks beyond if you want to hang on to your gains.
I completely understand. I'm going to up my bcaa, add in casein protein before bed with my Greek yogurt, and also up my calories by 200. Thanks BIBQuote:
Originally Posted by Back In Black
I'm interested in what your training was like. Thanks . Good job and stay motivatedQuote:
Originally Posted by 230isthegoal
To begin with, most sets I did were done with weight that allowed me to fail at 10 reps, and I'd usuallyQuote:
Originally Posted by Marsoc
Have someone help me get 2 reps after that. I got creative sometimes to be able to do past failure by myself. His program listing doesn't include warm up but rather only working sets. Also, max deadlifts were thrown in once every 2 weeks on either Friday leg day or Tuesday back day
Monday- chest, tris
3x10 dumbbell press
3x10 incline
3x10 decline
3x12 cable flys
Dips dropsets 12 reps and then drop weight by 30% and another 12
I neglect my triceps because they get big quickly with bench press (this is why I opted for dumbbell press because it pumped my chest more)
Tuesday - legs
Squats - 5 x 12 (I got up to doing 345 @ 6 reps and this is exciting for me
Because I've got a horrible knee that through this cycle went from garbage to feeling amazing again, I think the training helped improve stability with the damaged knee)
Leg press 3x10 - this is where I pushed my quads to the extreme
Lunges, 3 x 8
Calf raises 3x 15
Leg curl - 3 x 8 (I Hate these)
Leg extension drop sets to failure 3x20
Wednesday - back, bis
3x10 one arm wide lay pulldown
3x10 close grip cable row
3x10 close grip lay pulldown
3x10 wide grip cable row
3x20 bicep barbell curl to failure drop sets
3x10 standing up bent over close grip row
Pull-ups 30 (this usually took 5 sets as the exhaustion set in)
Thursday - shoulder
3x10 Arnold press
3x10 side raises
3x10 front raises
3x10 incline press
3x 10 Close grip upright row
Friday - legs
Same as Tuesday
I had other little things thrown in here and there but this is my basic program that I enjoy. I pushed myself and I knew it because after leg days I'd feel it for 2 days or more. In fact my legs have been sore for 3 months now. I've also seen my squat improve drastically and leg press as well.
Sorry I could've been more specific and added weights as well but I'm headed to work. Let me know if you have any questions. I'm sure I left exercises out.
Core was every other day.
I'd up your carbs. You're eating less now than you were before cycle when you weren't gaining.Quote:
Originally Posted by 230isthegoal
I know...ive been trying and it's been hard to eat more carbs. My carbs during my day consists of sweet potatoes, brown rice/white rice, saves killer bread, and lentils. I figured my lack of weight gain before my cycle was from workouts that weren't intense enough so my body wasn't utilizing the food I was aging properly.Quote:
Originally Posted by Back In Black
I feel like I'm eating less now but my diet has been more specific than it was before. I wonder how much of this weight I'll keep. My body naturally wants to lose weight until I hit 190lbs if I don't eat enough or lift heavy.
And I may in fact be eating more than I think, as I usually underestimate when I wrote in my food journal because I wanted to make sure I was at least hitting my
Macros goals.
But when I measured one day I was eating more like 1 1/2 cups cards instead of the 1 cup carbs I was recording with each meal. I dunno. I should keep track better.
I am, about to start my 1st cycle....Quote:
Originally Posted by 230isthegoal