My cycle/Diet/Routine

[Machdiesel]

Im a first timer, im gonna post my cycle, workout, stats n diet. Ne one see ne problems, ne places where i can improve, im 6'1 190, kinda lanky. Wanna gain size, n not gain NE!! bodyfat, maybe even lose some, well here is everything

CYCLE- Weeks 1–12 - Test E 500mg/wk
Weeks 1–12 - Nolva 10mg ED
Weeks 1–12 - Liquidex .25mg ED

PCT will start 2 weeks after last test e injection.
*Weeks 1-4 100mg Clomid / 20mg Nolva / .25mg Liquidex

[Machdiesel]

THe workout(links didnt work)

Push workout A

1 warmup set, very light on a chest machine
FLAT BENCH(all sets to failure)x10-12 x6-8 x2-4
INCLINE FLIES 3x 8-10
SHOULDER DUMBELL PRESS reps same as bench
Tricep pushdown same
2 dumbell skulls 3x 8-10

Push workout B is exactly the same except you do INCLINE BENCH

PULL WORKOUT A
Lat pull down(all the reps n sets are the same) x10-12 x6-8 x2-4
Back Row
Long bar standing bicep curls
standing dumbel curls
Squat
Deadlift

just rotate every day mon -push tue -pull fri- push mon- pull wed -push

[Machdiesel]

The diet, my links werent working so i just posted them up

This is my diet right now, is it relly bad for a lean bulk??? i weigh 188 right now n wanna gain a few pounds

Meal 1
1 bowl of kashi cereal30g carbs 13 protein
2eggs on 2 pieces of whole grain bread
1 scoop of tasteless whey in 1 glass of OJ

Meal 2
1 can of tuna on 2 pieces of whole grain bread

Meal 3
2 grilled chicken breasts over salad with oil/vinegar dressing

Meal 4
either chicken salad or tuna on 2 pieces of whole grain

Workout

PWO shake, like 80 carbs 50 protein

Right now heres what im thinking, is this to many carbs PWO?? instead of this should i just throw out meal 5, eat meal 6 PPWO and then just have a protein shake before bed??

Meal 5- 5 eggs hardboiled made into eggsalad, 2 pieces of whole grain bread
Meal 6- this is an all protein meal, either fish, chicken or steak
also is this enuff calories??

[Machdiesel]

bump?

[Gra]

You weigh 190 and doing roids? Maybe try to gain some natty first..JMO.

[NYC BIG MIKE]

You're gonna squat and deadlift in the same workout? Major no-no. Cycle looks aight.

[Machdiesel]

im putting off the cycle for another 3 months, seeing what i can do natty, but this is what im concidering, Reason i do my deads n squats in same workout is my legs r on back day, so i kinda have to, why is this bad?

[NYC BIG MIKE]

I'm not touching the natty thing. If you wanna put it off, put it off for longer than 3 months. Squatting and deadlifting are both very strenuous on your lower back. How the hell you gonna do both and lift any decent weights and not hurt yourself? Makes no sense.

[Machdiesel]

i only do 3 sets of each, so its only really 6 full sets, besides this, ne one have critiques on ne aspects, diet, workout

[NYC BIG MIKE]

Move squat to push day and do olympic high pulls for shoulders on pull day. It's a homerun.

[Machdiesel]

what r high pulls????? also wouldnt this work shoulders every single workout??

[NYC BIG MIKE]

what r high pulls????? also wouldnt this work shoulders every single workout??

High Pulls are a powerlifting movement for shoulders. You would use it as your shoulder movement only. Get rid of shoulder presses. It is sorta like an upright row but with wider grip (hands 12 inches apart) and you pull the bar up in front of you with elbows out wide to your side. Notice you aren't doing shoulders on push day since high pulls are a pulling movement. They will give you good thickness and nice upper back tie in. Look it up on the net. "Olympic high pulls".

[Machdiesel]

hmmm, nyc mike thanx for the input.....to be honest im not to crazy about taking out dumbell shoulder press n have no overdead shoulder work in my routine, but i trust u wouldnt spout out changes without knowing what ur talking about. Have ne other suggestions, i really like doing deads, so im also not crazy about them being taken out of my workout, is is really that bad to do 3 sets of squats n deads in the same day?? woudl u ahve ne other critique where i could keep either the deads or shoulder press?

[Machdiesel]

also ne comments on my diet witht hat cycle, its geared toward a lean bulk....

[NYC BIG MIKE]

hmmm, nyc mike thanx for the input.....to be honest im not to crazy about taking out dumbell shoulder press n have no overdead shoulder work in my routine, but i trust u wouldnt spout out changes without knowing what ur talking about. Have ne other suggestions, i really like doing deads, so im also not crazy about them being taken out of my workout, is is really that bad to do 3 sets of squats n deads in the same day?? woudl u ahve ne other critique where i could keep either the deads or shoulder press?

Move the squats to your push day. The push/pull concept is not a new one. Studies have shown that it is effective under the right circumstances. Please note that it is a big stress on your CNS. A day off between each workout would serve you better IMO.

[Machdiesel]

ite im def gonna push squat to my push day, concider that done... if i keep deads in my pull day, u think my legs will have enuff rest, as i am working them everyworkout?

[Machdiesel]

ne other thoughts, comments, changes?

[Machdiesel]

ok i kept squats on my pull day, n kept my shoulder press in push, but i decided to go with hamstring curls instead of deads, u think thats good?