smokethedays

Ok, within 6 weeks I packed on 16lbs, dropped 2.5-3% BF, Strength is up by 15-20%.

Started on March 14th. With a 400mg/week Test p. EOD shots. and Arimidex .25mg ED
400 mg/week is very low compared with my usual doses (between 700-1000mg/week).

Week 1-3
Diet:
meal 1
12 Egg whites
3 slice whole weat bread
1 Large Banana
1 scoop Whey (24g pro)

+2.5 hrs
6 oz FF cottage cheese
1 apple
1/4 cup nuts
1 scoop whey

+1.5 hr
Work out

Post work out
1 banana
2 rice cakes
1/4 cup Raisins
1.5 scoop whey
3 tbs liquid Amino Acid

+1 hr
8 oz chicken breast
1 cup brown rice
3 tbs liquid Amino Acid
6 oz carrots

+2.5 hrs
6 oz Grilled Salmon
6 oz String Beans
1 scoop whey

+2.5 hrs
2 rice cakes
1/4 cup nuts
1 scoop whey

+ 1hr
Work out (smaller muscle i.e. Biceps, Triceps, Calves and Abs or traps)

Post Work out
1 cup orange juice
1/2 cup mixed berries
1 scoop whey

+1hr
8 egg whites
2 slices whole whest
few olives

30 minutes walk aorund the block

the n go to bed.

Work out:
from week 1-3
I used higher rips to build more endurance and elevate metabolism. reps ranges between 18-45
*45 rep as a 3 different workout a s a super set.

Cardio: 3 times/week (2 of them soccer for 1.5 hr)



Week 4-6

Diet:

8:00 am
8 Egg whites
3 slices whole wheat
2 tbs honey
1 scoop whey
1 Banana

10:30 am

6 oz fat free cottage cheese
1 scoop whey
1/2 cup almonds
3 tbs liquid amino acid

12:00 pm
Weight train

1:00 pm

1 scoop whey
3 tbs liquid amino acid
1 banana
1/4 cup raisins or 1 orange

2:00pm

6 oz chicken breast
1/2 cup brown rice
1 cup Broccoli or squash and bell peppers
2 tbs liquid amino acid

4:30 pm

repeat previous meal

6:30 pm

1 scoop whey
3 tbs liquid amino acid
1/4 cup nuts

7:30 pm
weight train (smaller muscle)

8:15

1 scoop whey
1 apple
1 orange
3 tbs liquid amino acid

9:30 pm

6 oz chicken breat
1/4 cup brown rice


11:30 pm (before bed)

5 egg whites
1 whole egg
some almonds or peanutbutter

Work out:
week 4-6

Increased weights, dropped reps to 12-30
*30 reps as 2 compounded workouts, super set but 15 reps each.
increased my sets by about 25%

Cardio: 4 times/week (2 times soccer 1.5 hrs)

my total:
originally started of 204 lbs 14.5 BF%
by week 4 I was 214 lbs 13.5 BF%
today i'm 220 lbs 12%BF