Test E only cycle - Nutrition and workout split
Test E 500mg weekly 2 shots per week. Proviron 50mg. Aromasin 12.5mg EOD.
6'4 230 15% BF
Nutrition- Carb Cycling
Low Day
4 egg whites 0 12 60
2 whole eggs 0 12 140
Peppers and Onions 0 0 0
1 serving Turkey Pepperoni 0 9 70
cup cottage cheese 8 32 200
1/2 cup cashews 16 10 340
6 oz turkey 6 30 200
2 slices ezekial wheat bread 30 8 160
(mustard, lettuce) 0 0 0
1/4 cup almonds 5 7 170
2 scoops myofusion (water) 18 50 300
chicken breast 0 40 200
(or 4 oz beef, or 8 oz 'white' fish)
green veggies 0 0 0
2 Tbsp Natural Peanut Butter 6 7 200
89 Carbs 217 Protein 2040 Calories
Medium Day
4 egg whites 0 12 60
2 whole eggs 0 12 140
1/2 cup oats 27 4 150
cup cottage cheese 8 32 200
1/2 cup cashews 16 10 340
6 oz turkey 6 30 200
2 slices ezekial wheat bread 30 8 160
(mustard, lettuce) 0 0 0
1/4 cup almonds 5 7 170
2 scoops myofusion (water) 18 50 300
1 Poptart 30 4 200
chicken breast 0 40 200
(or 4 oz beef, or 8 oz 'white' fish)
green veggies 0 0 0
2 Tbsp Natural Peanut Butter 6 7 200
146 Carb 216 Protein 2320 Calories
High Day
6 egg whites 0 18 90
1 whole egg 0 6 70
1/2 cup oats 27 4 150
cup cottage cheese 8 32 200
1 banana 25 0 125
6 oz turkey 6 30 200
2 slices ezekial wheat bread 30 8 160
(mustard, lettuce) 0 0 0
1 banana 25 0 125
2 scoops myofusion (water) 18 50 300
1 Poptart 30 4 200
chicken breast 0 40 200
(or 4 oz beef, or 8 oz 'white' fish)
green veggies 0 0 0
cup brown rice 45 5 200
214 Carb 197 Protein 2020 Calorie
WORKOUT SPLIT:
Day 1 Leg and Abs
10 Minutes LISS Stairmaster
1. LEG Extension and Leg Curl 3 Sets 15-20 reps
10 Crunches during 30 second rest
2. SQUATS - 4 sets 15-20 reps. 10 air squats during rest. 1 minute rest
3. HIGH Wide stance Leg press 4 sets, 15-20 reps. 5-10 burpees during , 1 minute rest.
4. CLOSE Narrow stance Hack Squat. 3 sets 15-20 reps. Last set strip set and then no weight to failure
5. SEATED or standing calf raises. 5 sets 15-20 reps, 30 second rest
6. 25 MINUTES LISS Incline treadmill
Day 2 UPPER BODY PUSH
1. PEC Deck 3 sets 12-15 reps, 5-10 push-ups during rest 30 seconds
2. FLAT barbell- 4 sets 8-12 reps, 1 minute rest, 10-15 crunchies during rest,
3. HAMMER strength military press - 4 sets, 8-12 reps, last set, drop set to failure, 1 minute rest
4. DIPS and Push ups - 3 sets, as many as possible each set - 1 minute rest
5. ALTERNATING dumbbell lateral raises. 3 Sets 8-12 reps, 10-15 reps with no weight during rest. 30 second rest
6. ALTERNATING Front Raise. 3 Sets 8-12, 10-15 reps no weight during 30 second rest
7. VGRIP Pressdown. 4 sets 8-12 reps, 30 second rest. Last set drop set to failure
8. CABLE kick back - 3 sets 8-12 reps. NO REST
9. 30 mins LISS on incline treadmill
DAY 3: UPPER BODY PULL
1. REVERSE peck deck - 3 sets, 12–15 reps, 30 seconds rest, last set is a drop set to failure
2. WIDE grip lat pull down - 3 sets 12-15 reps, 2-3 second count at full contraction. 30 second rest
3. DUMBELL pullover compound set with dumbell row. 3 sets of 12. -15 reps, 1 minute rest.
4. TBAR Row - 4 sets of 8-12 reps. Last set is a drop set to failure. 1 minute rest
5. CLOSE grip cable row - 3 sets of 8-12 reps. 30 second rest, 2-3 sec count on each rep hold. Last set is a drop set to failure
6. SMITH machine shrug- 4 sets of 8-12 reps. Last set drop set to failure. 30 second rest. 45’s
7. ALTERNATING dumbell curl compound set with hammer curl 4 sets of 12-15 reps. 30 second rest. 3-5 second holds of bicep during rest period. 15/10lb
8. SINGLE arm dumbell wrist curl - 3 sets of 12-15 reps, ZERO REST,
9. 20 minutes of LISS on the incline treadmill.
DAY 4: Lower body circuits
CIRCUT 1- 4 Sets
1. Stationary Lunges 10 reps
2. Front squat 10 reps
3. Sissy squat 15 reps 1 minute rest
CIRCUT 2- 4 Sets
1. Leg extension 25 reps
2. Box jump 10 jumps
3. Jefferson squat 10 reps
4. Dumbell Stiff Leg deadlifts 10 reps. 1 minute rest
CIRCUT 3 - 4 Sets
1. Standing calf raises 10 reps
2. Farmers walk 10 steps per leg. 30 second rest
20 mins LISS cardio on the incline treadmill
DAY 5: UPPER BODY CIRCUITS
CIRCUT 1 - 4 Sets
1. Pull ups to failure
2. Barbell row 10 reps
3. 2 arm dumbell row 10 reps
4. Dumbell Shrug 15 reps
1 minute rest
CIRCUT 2 - 4 Sets
1. 2 arm dumbell lateral raise 10 reps
2. Flat dumbell press 10 reps
3. Flat dumbell fly 15 reps
4. Push ups to failure
1 minute rest
CIRCUT 3 - 4 Sets
1. Dips to failure
2. Upright row 15 reps 40
3. Barbell Curl 10 reps 40
4. 2 arm dumbell kickback 10 reps 25
1 minute rest
25 Minutes LISS cardio on incline treadmill