what should i do on my day off

[finny1000]

at the min im only doing 30-45 mins cardio on my days off.i do the cardio befor i have anything to eat.
should my diet stay the same as the same as the days that i train ?

[BigEast]

are you cutting/bulking what are your goals?

[Dukkit]

yea. we need goals and stats bro. then we can give advice

[finny1000]

weight: 203lb
hight 5'6
BMI 32.7
fat ratio 30.2%

im trying to cut alot?

[finny1000]

my trianing
mon/ chest, tris
tue/ day off / cardio
wed/back, bis
thur/day off, cardio
fri/shoulders, tris
sat/legs
sun/ day off NO CARDIO

[finny1000]

anyone ?

[abbot138]

You should do cardio on every day but legs, first of all, given your current BF and your desire to cut. And yeah, I keep all of my ratios and calories the same on days off. Unless I am carb cycling, but I dont believe you are. So just keep it the same.

[finny1000]

i normaly only have carbs twice a day for breckfast and after training. at the mo im building up the cardio to 5 times a week.

[abbot138]

OK, sounds good. I would say to just keep the macros the same on off days. Having said that I know nothing about your diet other than what you just told me, also I dont condone low carb cutting (except when carb cycling), but thats a whole nother thread I suppose if you wanted to you could just have breakfast carbs on "pure off days"(no cardio or lifting), since your not doing any physical activity, you wouldnt need the "PWO" after lifting or cardio.

[finny1000]

ill post my diet when i get bk i have to go out and let you have a look. i would be gretfull if you could help me out? thanx.

[carldemon]

is this a good workout for a lean muscle bulking cycle using test prop im a 21 year old male 6ft 165 pounds all my diet is fine i started the prop 1 week ago i just dont feel like im doing enough... all help would be great....thanks



Day 1: Chest, biceps
Bench presses 3 sets 6- 8 reps
Incline bench presses 2 sets 6- 8 reps
Dips with added weights 2 sets 8-10 reps
Barbell curls 3 sets 6-10 reps
Dumbbell curls 2 sets 6-10 reps
Day 3: Thighs
Squats 3 sets 6-10 reps
Leg presses 2 sets 8-10 reps
Leg curls 2 sets 8-10 reps
Day 5: Shoulder, triceps
Presses behind neck 3 sets 6- 8 reps
Upright row 2 sets 8-10 reps
Side laterals 2 sets 8-10 reps
Lying triceps presses 3 sets 6-10 reps
Triceps pulley pushdown 2 sets 8-10 reps
Day 7: Back. calves
Chins with added weight 3 sets 8-10 reps
Lat pull to neck 2 sets 8-10 reps
Barbell bent-over row 2 sets 6-10 reps
Seated cable row 2 sets 6-10 reps
Standing calf raise 3 sets 8-12 reps
Seated calf raise 2 sets 8-12 reps


ps im doing a 5 week cycle cause thats all i have left

[abbot138]

is this a good workout for a lean muscle bulking cycle using test prop im a 21 year old male 6ft 165 pounds all my diet is fine i started the prop 1 week ago i just dont feel like im doing enough... all help would be great....thanks



Day 1: Chest, biceps
Bench presses 3 sets 6- 8 reps
Incline bench presses 2 sets 6- 8 reps
Dips with added weights 2 sets 8-10 reps
Barbell curls 3 sets 6-10 reps
Dumbbell curls 2 sets 6-10 reps
Day 3: Thighs
Squats 3 sets 6-10 reps
Leg presses 2 sets 8-10 reps
Leg curls 2 sets 8-10 reps
Day 5: Shoulder, triceps
Presses behind neck 3 sets 6- 8 reps
Upright row 2 sets 8-10 reps
Side laterals 2 sets 8-10 reps
Lying triceps presses 3 sets 6-10 reps
Triceps pulley pushdown 2 sets 8-10 reps
Day 7: Back. calves
Chins with added weight 3 sets 8-10 reps
Lat pull to neck 2 sets 8-10 reps
Barbell bent-over row 2 sets 6-10 reps
Seated cable row 2 sets 6-10 reps
Standing calf raise 3 sets 8-12 reps
Seated calf raise 2 sets 8-12 reps


ps im doing a 5 week cycle cause thats all i have left

Dont hijack the thread. Go start your own thread in the workout section. Thank you

[abbot138]

Finny, go check out your diet post, I gave you my thoughts on your diet. Let me know if you have any questions, or just browse through Nark's thread. Good luck.

[carldemon]

sorry dude im new and havnt figured out how to post a new thread yet but i will...good luck finny

[abbot138]

sorry dude im new and havnt figured out how to post a new thread yet but i will...good luck finny

No worries, just go into the workout section and click new thread in the upper left corner.