Slfmade's 1st Cycle Log - Prop/Mast/Diet!!!!!

[slfmade]

Alright, It's finally time for my first cycle. For those of you that followed my log last year, you know that I'm super dedicated and borderline anal about making sure I do this shit right.

I wasn't quite sure where to put this, but I figured since you can't do a proper cycle without nutrition being your number 1 priority then this has gotta be the best place for it. Besides, as the weeks go by I figure my diet is going to have more changes than any other factors.

This will be a log to show my progression over the next 12 weeks. (8 week cycle + 4 week PCT)

I've already made an almost unbelievable transformation over the last 90 days (natty) so I'm gonna save the pics for the very end just for an extra wow factor.

Stats.
Male
31 yrs next month
~193lbs
~13-14% BF
Training experience - Years

Goals - Increase LBM - (Maybe 5-10lbs) Drop BF% to ~10%

I'm figuring my TDEE around 2500 (ish) calories/day.

Cycle will be:
Test P - 120mg EOD Weeks 1-8
Mast P - 120mg EOD Weeks 3-8 (I just decided to add this last minute and I'm still waiting on product)
Aromasin - 12.5mg ED (with possibility of bumping to 25mg ED)
HCG - 250iu's 2x a week

PCT:
Clomid 75/50/50/50
Nolva 40/20/20/20

***I also have some T3 on hand that I'll start running week 4 if needed to reduce additional BF.

Okay....On with the Diet:

Lift Days - (Mon, Tues, Wed, Fri)(Chest, Legs, Back, Shoulders/Arms) - Doing a HIT format

4 meals

Meal 1
10 Egg whites
1/2 Bell Pepper
4tbs Salsa
1 Whole Grain Bagel
2 tbs of Sugar Free Jam
Chocolate no bake cookies (Before you flip out, this is just 1 scoop protein powder, 1/2 cup of oats, 1 tbs of natty peanut butter, and a touch of water)

Total = (cals/fat/carbs/pro) 836/13.5/101.5/89.1


Meal 2
4oz chicken Breast
1 Cup brown Rice
1/2 Bell Pepper
1/2 tsp EVOO
4tbs salsa
Protein Shake
1 Tbs Natty PB

Total = (cals/fat/carbs/pro) 766/14.75/64.5/92.5

Meal 3 (Pre-Workout)
Fajitas
4oz Pork Steak
4oz Chicken
1/2 Bell Pepper
1/2 Onion
4tbs Salsa
1 Cup brown Rice
4 Tortillas
Lettuce

Total = (cals/fat/carbs/pro) 772/13.5/101/75.6

Meal 4 (PWO)

No bake cookie (w casien instead of whey)
Whole Wheat Bagel
Sugar Free Jam

Total = (cals/fat/carbs/pro) 640/13.5/92.5/48.5

Daily Total = 3014cals 55.25f 359.5c 305.7p
Split = p/c/f = 40/45/15


NON-LIFT DAYS - CARDIO ONLY (Thursday, Saturday)

4 meals - The only difference on these 2 days is I've taken out a few carbs which has dropped my calories to right around TDEE instead of 500 Over

Meal 1
10 Egg whites
1/2 Bell Pepper
4tbs Salsa
1 Whole Grain Bagel
2 tbs of Sugar Free Jam
Chocolate no bake cookies (Before you flip out, this is just 1 scoop protein powder, 1/2 cup of oats, 1 tbs of natty peanut butter, and a touch of water)

Total = (cals/fat/carbs/pro) 576/11.5/42.5.5/79.1


Meal 2
4oz chicken Breast
1 Cup brown Rice
1/2 Bell Pepper
1/2 tsp EVOO
4tbs salsa
Protein Shake
1 Tbs Natty PB

Total = (cals/fat/carbs/pro) 766/14.75/64.5/92.5

Meal 3 (Pre-Workout)
Fajitas
4oz Pork Steak
4oz Chicken
1/2 Bell Pepper
1/2 Onion
4tbs Salsa
1 Cup brown Rice
Lettuce

Total = (cals/fat/carbs/pro) 492/7.5/57/47.6

Meal 4 (PWO)

No bake cookie (w casien instead of whey)
Whole Wheat Bagel
Sugar Free Jam

Total = (cals/fat/carbs/pro) 640/13.5/92.5/48.5

Daily Total = 2474cals 47.25f 256.5.5c 267.7p
Split = p/c/f = 42/41/17

Cheat Meal Day - This will be on a non lift. I've taken a regular lift day, dropped the last 2 meals to make room for a single "eat whatever the fvck I want to" meal.

Meal 1
10 Egg whites
1/2 Bell Pepper
4tbs Salsa
1 Whole Grain Bagel
2 tbs of Sugar Free Jam
Chocolate no bake cookies (Before you flip out, this is just 1 scoop protein powder, 1/2 cup of oats, 1 tbs of natty peanut butter, and a touch of water)

Total = (cals/fat/carbs/pro) 836/13.5/101.5/89.1


Meal 2
4oz chicken Breast
1 Cup brown Rice
1/2 Bell Pepper
1/2 tsp EVOO
4tbs salsa
Protein Shake
1 Tbs Natty PB

Total = (cals/fat/carbs/pro) 766/14.75/64.5/92.5

Daily Total = 1600cals 28f 166c 181p
Split = p/c/f = 44/40/16

***This gives me a single 1400 calorie meal that I'll eat whatever I want. I'm not gonna worry about macro breakdown as long as I keep it under 1400 calories.

Obviously it's going to change as the weeks go by depending on how my body is adding/losing LBM/BF, but I feel like this is a good start.

Workout Routine: I was going back and forth between PHAT and HIT and decided to go with what I know so this cycle will be ran on a HIT platform.

Mon: chest/abs
Hammer Strength Or Smith Machine Incline Press: Warm Up Set - Drop Set 10-8-6.…..followed by rest pause x 3
Dumbell Decline - 4sets x 10
Flat DB - 4sets x 10
DB Fly's - 4sets x 10
If I can find it in me to do something else I might throw in a few sets of pec deck or cable fly's.

Abs - Superset the following 2 exercises with 60sec rest in between supersets (3 Sets)
Crunches (20 straight, 20 side right, 20 side left)
Leg Lifts (20 reps)

Tues:legs/abs
Leg Press: (The 45 degree angle one) Warm Up Set - Drop Set 10-8-6.…..followed by rest pause x 3

Superset: The following 3 exercises - (3 Sets)
Leg Ext: 10 reps
Calves 21’s (7in,7out,7straight)
Leg Curl 10 reps


Wed: Back
Hammer Strength Iso-Lateral Row - Warm Up Set - Drop Set 10-8-6.…..followed by rest pause x 3
Pull Ups - 4 x 10
Alternating weeks of Lat Pull Downs or Chin Ups - 4 x 10
Seated Cable rows - 4 x 10
***Focused much more on width than thickness.


Abs - Superset the following 2 exercises with 60sec rest in between supersets (3 Sets)
Crunches (20 straight, 20 side right, 20 side left)
Leg Lifts (20 reps)

Friday: Shoulders/arms/abs
First 3 exercises - Warm Up Set - Drop Set 10-8-6.…..followed by rest pause x 3
DB Shoulder Press
Close Grip Bench
Standing BB Curl


Superset the following 3 x 12
DB overhead tri extensions
Alternate weeks of Spider Curls and Concentration Curls
lateral and front raises
shrugs

Abs - Superset the following 2 exercises with 60sec rest in between supersets (3 Sets)
Crunches (20 straight, 20 side right, 20 side left)
Leg Lifts (20 reps)

Well that's it...Fingers crossed!