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Thread: Test E only cycle - Nutrition and workout split

  1. #1
    MACKATTACK's Avatar
    MACKATTACK is offline EAT, TRAIN, REST
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    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, 12Ė15 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. 45ís
    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

  2. #2
    kronik420's Avatar
    kronik420 is offline Anabolic Member
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    did you have a question? or is this a log?

    you need to count the calories from fats as well...

  3. #3
    MACKATTACK's Avatar
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    Quote Originally Posted by kronik420 View Post
    did you have a question? or is this a log?

    you need to count the calories from fats as well...
    My coach who created the diet it isn't as worried about fats as much.........Just wondering what people thought of my setup for the cycle upcoming.....

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    GearHeaded is offline BANNED
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    are you cutting ? if this is your first cycle I would highly recommend taking advantage of all the gains that come with a first cycle and focus on growth and hypertrophy (you can grow and still stay lean on a first cycle, but you need plenty of food still)

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    MACKATTACK's Avatar
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    Quote Originally Posted by GearHeaded View Post
    are you cutting ? if this is your first cycle I would highly recommend taking advantage of all the gains that come with a first cycle and focus on growth and hypertrophy (you can grow and still stay lean on a first cycle, but you need plenty of food still)
    I put on lean mass with this carb cycling meal plan when natural. I can play with numerous high days to see the gains versus low and medium. Right now I only have 1 high day, 4 medium, 2 low, but I am tightening up prior to the cycle.
    Last edited by MACKATTACK; 12-22-2017 at 07:03 PM.

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    GearHeaded is offline BANNED
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    Quote Originally Posted by MACKATTACK1 View Post
    I put on lean mass with this carb cycling meal plan when natural. I can play with numerous high days to see the gains versus low and medium. Right now I only have 1 high day, 4 medium, 2 low, but I am tightening up prior to the cycle.
    ok hopefully your diet coach knows that your going to be on cycle and that is going to increase your TDEE and calorie needs . its going to be much higher then you are now naturally, so your going to have to 'feed' the cycle sort of speak as well.
    your doing test alone , so its not near as much as say a tren cycle , but still your calorie needs will go up.

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    MACKATTACK's Avatar
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    Quote Originally Posted by GearHeaded View Post
    ok hopefully your diet coach knows that your going to be on cycle and that is going to increase your TDEE and calorie needs . its going to be much higher then you are now naturally, so your going to have to 'feed' the cycle sort of speak as well.
    your doing test alone , so its not near as much as say a tren cycle , but still your calorie needs will go up.
    He will make changes as need be. Honestly I donít want to put on fat and any bulk u will do so, I think people think I put on ď25lbs of muscleĒ, 10 is fat, 5 is water and they actually only wind up keeping 5lbs of lean mass. I donít know if itís different with an AAS cycle but natural it seems more like the way I listed above. Iím also a mix of MESO and ENDO, I am carb sensitive and have a slow metabolism, but I put on clean mass when the diet is on point. Carb cycling works well for me. I guess this is going to be a big learning curve for me, as long as I stick to the basics chicken, oats, Ezekiel bread, eggs and water I stay leaner, soon as I eat red meat or high amount of rice I donít look as good per say, hold a little extra water.

    Iím gonna play with it while on cycle, but slowly with the changes week by week.

  8. #8
    1moreset024 is offline Banned
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    If you count fat calories, your total calories are going to be much different than what you posted.

    A guy your size following a cycle diet for a 150-160 lb man.

    Up your meal frequency, add an additional meal per day at least

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    Dacollins34 is offline New Member
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    I'm sorry guys to post here I can't find where to post my own thread. I'm starting fresh on a cycle I juiced in the past but due to an injury I wasn't able to do anything for 2 years and I'm wanting to get back up in size for support to my back and health. Can someone point me where to start my own post again I'm sorry bro for posting on your thread

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    MACKATTACK's Avatar
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    Quote Originally Posted by 1moreset024 View Post
    If you count fat calories, your total calories are going to be much different than what you posted.

    A guy your size following a cycle diet for a 150-160 lb man.

    Up your meal frequency, add an additional meal per day at least

    What are u talking about u couldn’t be more wrong. My maintaince is not above 2300 calories, also my total calories are there, regardless of fat totals that has nothing to do with total calories which are already shown. I’m cutting, my low day is 2040. Please stay out of my thread with bad info.

  11. #11
    GearHeaded is offline BANNED
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    Quote Originally Posted by MACKATTACK1 View Post
    He will make changes as need be. Honestly I don’t want to put on fat and any bulk u will do so, I think people think I put on “25lbs of muscle”, 10 is fat, 5 is water and they actually only wind up keeping 5lbs of lean mass. I don’t know if it’s different with an AAS cycle but natural it seems more like the way I listed above. I’m also a mix of MESO and ENDO, I am carb sensitive and have a slow metabolism, but I put on clean mass when the diet is on point. Carb cycling works well for me. I guess this is going to be a big learning curve for me, as long as I stick to the basics chicken, oats, Ezekiel bread, eggs and water I stay leaner, soon as I eat red meat or high amount of rice I don’t look as good per say, hold a little extra water.

    I’m gonna play with it while on cycle, but slowly with the changes week by week.

    I don't think a natural lifter (unless a total newb) could ever put on 5lbs of lean muscle tissue in one meso cycle (maybe take a year or more). however if your genetically gifted and metabolize anabolic steroids extremely well, you can put on three times that amount in just a few short months while at the same time burning through body fat (while on cycle).

    in regards to being carb sensitive, well the good news is that being on cycle is going to greatly improve that. you'll partition carbs much more efficiently into muscle glycogen rather then fat storage, in fact your muscle glycogen stores will increase greatly (this is where most the weight gain comes from, your muscles get fuller and bigger from holding more glycogen and water).

    also nitrogen retention will increase, you'll become much more efficient at utilizing protein. As a natural you need a lot more protein (to keep from going catabolic and loosing muscle). Being on cycle you can get by with much less protein and instead feed the body more Carbs to fuel the workload.

    nutrition changes to a certain degree while on cycle because of how your body utilizes food and partitions nutrients. you calories demand and carb needs change. BUT you gotta just see how your body changes and use this first cycle as a learning expeirence

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    MACKATTACK's Avatar
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    Quote Originally Posted by GearHeaded View Post
    I don't think a natural lifter (unless a total newb) could ever put on 5lbs of lean muscle tissue in one meso cycle (maybe take a year or more). however if your genetically gifted and metabolize anabolic steroids extremely well, you can put on three times that amount in just a few short months while at the same time burning through body fat (while on cycle).

    in regards to being carb sensitive, well the good news is that being on cycle is going to greatly improve that. you'll partition carbs much more efficiently into muscle glycogen rather then fat storage, in fact your muscle glycogen stores will increase greatly (this is where most the weight gain comes from, your muscles get fuller and bigger from holding more glycogen and water).

    also nitrogen retention will increase, you'll become much more efficient at utilizing protein. As a natural you need a lot more protein (to keep from going catabolic and loosing muscle). Being on cycle you can get by with much less protein and instead feed the body more Carbs to fuel the workload.

    nutrition changes to a certain degree while on cycle because of how your body utilizes food and partitions nutrients. you calories demand and carb needs change. BUT you gotta just see how your body changes and use this first cycle as a learning expeirence


    I honestly have to tell you that I really appreciate all the help you have been giving me. You don't have to do what you are doing but I think its great to share the wealth of knowledge you have in this area!!

    So basically a high calorie clean diet will be used more efficiently......I am going to discuss this with him and see what he thinks.
    GearHeaded likes this.

  13. #13
    kelkel's Avatar
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    Quote Originally Posted by MACKATTACK1 View Post
    What are u talking about u couldn’t be more wrong. My maintaince is not above 2300 calories, also my total calories are there, regardless of fat totals that has nothing to do with total calories which are already shown. I’m cutting, my low day is 2040. Please stay out of my thread with bad info.

    Ease up a little Mack. He simply gave his opinion. Opinions are how this forum works.
    -*- NO SOURCE CHECKS -*-

  14. #14
    MACKATTACK's Avatar
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    Quote Originally Posted by kelkel View Post
    Ease up a little Mack. He simply gave his opinion. Opinions are how this forum works.
    No problemo.......

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