6'2"
205 lbs morning weight
15% bf
26 years old
3+ years training
1 cycle test and tbol (250 mg test e e3d, 60 mg tbol daily for first 3 weeks) cut short due to bunk test
question is: can i lose body fat and build muscle with 160 mgs of test p every other day on around 2800 calories?
cycle
weeks 1-10 160 mg test p every other day
weeks 1-10 250 iu hcg e3d (beginning the day after the first test pin)
weeks 1-10.5 0.5 mg adex eod
pct
nolva 40/40/20/20
torem 120/120/60/60
Diet: cal/fat/carb/pro
meal 1
2 whole eggs
1 cup egg whites
1 cup oatmeal
611/18/58/50
meal 2
salad
1/4 cup reduced fat feta
8oz chicken
2 tblspn dressing
365/15/3/54
meal 3
salad
1/4 cup reduced fat feta
8oz chicken
2 tblspn dressing
365/15/3/54
pre workout
1/2 cup oatmeal
25 gm dextrose
376/4/55/29
PWO
1 cup oatmeal
25 gm dextrose
2 scoop whey
651/8/85/58
meal 6
salad
1/4 cup reduced fat feta
2 tblspn dressing
8oz tilapia
443/19/3/67
totals
2811/79/207/312
Training (reps x sets)
monday- heavy upper body ( 3-5 minute rest periods)
decline bench 5x5 (may do a rest pause to switch it up)
flat bench 5x5
T bar row 5x5
lat pull 8x5
standing OHP 5x5
lateral raises 10x4
gonna throw some arm exercises in here too but i switch up to much to list
tuesday- heavy lower body
squat 5x5
deadlift 5x5
leg press 5x5
calf raises 8x5
wed off
thursday- moderate weight upper body (1-2 minute rest periods)
flat dbell bench 8-10x5
incline dbell bench 8-10x5
shoulder dbell press 8-10x5
lateral raises 10x5
front raises 10x5
upright rows 10x5
tbar row 10x5
iso lateral row 10x5
arms to many different exercise change ups
friday moderate lower body
leg press 10x5
leg ext 10x5
leg curl 10x5
calf raises 10x5
45 minutes pwo cardio low intensity
sat and sun
45- 1 hour fasted am cardio
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