Hey guys, I have started planning my diet/training/cycle for my first cycle which I intend to start in late July/early August. My current stats are 20 year old, 6 ft., 200 lb. morning weight, 17-18% bf. I finished a huge bulk 3 weeks ago, I'm currently on a 800 calorie deficit, alternating moderate protein moderate fat no carb days and moderate protein moderate carb low fat days, with a moderate protein very high carb low fat day every 12 days to replenish leptin production. I'm planning to get to 12-13% by late June and then start my first cycle.
Here's what my cycle looks like so far:
Weeks 1 to 12:
Test E 500mg ew
hCG 250 iu e3.5d
Arimidex 0.25mg eod
Weeks 12 to 14:
Arimidex 0.25mg eod
Week 15:
Nolvadex 40mg ed
Clomid 75mg ed
Week 16:
Nolvadex 20mg ed
Clomid 50mg ed
Weeks 17-18
Nolvadex 20mg ed
Clomid 50mg ed
Here's my diet plan:
I will be 20 yo, 6 ft., around 185 lb. with around 13% body fat and 5 training sessions per week, that puts my TDEE at around 2800. Now I want to bulk of course, so I will be eating 3300 calories daily. My diet plan is based on that, 4 meals a day (that's just a preference), 40% protein, 40% carb, 20% fat, limiting simple carbs (except in the morning and post-workout, due to insulin sensivity), limiting LDL cholesterol fats and with a focus on omega-3 fatty acids. My diet will also be high in minerals and vitamins of course.
Meal 1 825 calories
Whole eggs, hard-boiled - good fats, micro nutrients
Egg whites - lean proteins, some vitamins
Dry oatmeal - complex carbs, fiber rich
Raspberries - good fiber/simple carbs ratio, micro nutrients
Meal 2 825 calories
Chicken breast, cooked, skinless - lean proteins
Sweet potatoes, boiled, skinless - fiber rich, complex carbs, micro nutrients
Peas, unsalted, boiled - lean proteins, complex carbs, micro nutrients, fiber rich
Unsalted walnuts - good fats (omega-3), micro nutrients
Meal 3 (post-workout) 825 calories
Raspberries, raw - good fiber/simple carbs ratio, micro nutrients
Dry oatmeal - complex carbs, fiber rich
Atlantic salmon - good proteins, good fats (omega-3)
Unsalted walnuts - good fats (omega-3), micro nutrients
Meal 4 825 calories
Yam, boiled, unsalted - complex carbs, micro nutrients
Atlantic salmon, cooked - good proteins, good fats (omega-3)
Sweet potatoes, boiled, skinless - fiber rich, complex carbs, micro nutrients
Avocados, raw - good fats, complex carbs, micro nutrients
Here's my training:
6 days over a 9 day period, strength/hypertrophy mix
Day 1 - Upper body power, push (5x5)
Day 2 - Lower body power (5x5)
Day 3 - Rest
Day 4 - Upper body power, pull (5x5)
Day 5 - Lower body hypertrophy (3-4 series of 8-12 reps depending on exercise)
Day 6 - Upper body hypertrophy, push (3-4 series of 8-12 reps)
Day 7 - Rest
Day 8 - Upper body hypertrophy, pull (3-4 series of 8-12 reps)
Day 9 - Rest
Supplements & others
Creatine monohydrate 5g ed
Taurine 3g ed in the first 4-5 days as I will be coming off a Clenbuterol HCL cycle just before I start my cycle?
Maybe a multi-vitamin supplement? Although I need to do more research so I can determine how effective these are/which one I should pick.
What do you guys think?
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Originally Posted by swolehead
