Need help with my plan!

Hello everyone,

I've just completed my second 12 weeks program (Not to happy this time around). This time I want to step up a notch. In about 3 weeks, once I have everything together. I need to have my new plans layout before I start again.

I've compiled everything in a excel format for whomever would like to see. I need help fine to tune-it!

I'm 42, 5'10" at 203lbs. I believe that my body fat is now at 20% (give or take). My goal is to be lean at 8% BF and weight somewhere at 190lbs.

I will be taking GH 191aa blue top durning this cycle for at least 6 months. I would also like to stack but not sure which component, perhaps Deca for bulking lean muscles.

In a meantime, I'm still gathering all of the information from this site but at the same time, I need your help modifying my program. Thanks!

download OTWorkoutPlans.xls

For those who don't have time to download my excel, here's my program.

DAILY MEAL
Wake Up 6-7 AM water (8oz) -
Meal #1 8:00 AM water (8oz) Oat Meal (2 Cups)
Meal #2 10:00 AM water (8oz) MET-** 32g Proteins Bar
Meal #3 12:00 PM water (8oz) Chicken or Salmon (8oz), Whole Bake Potatoes, Vegetable (1 cup)
Meal #4 2:00 PM water (8oz) MET-** 32g Proteins Bar
Meal #5 4:00 PM water (8oz) -
Meal #6 7:00 PM water (8oz) Chicken, Salmon orLean Meat (8oz), Whole Bake Potatoes, Whole Avocado, Brown Rice (1cup)
Bed Time 10-11 PM water (8oz) -
__________________________________________________ __________________________________________________ _____________

WORKOUT (alternate every other day)
Upperbody (rep | sets)
1. Cable Crossover - 5 | 12-10-8-6-12
2. Bench Press - 5 | 12-10-8-6-12
3. Wide Pull Down - 5 | 12-10-8-6-12
4. Lateral Raises - 5 | 12-10-8-6-12
5. Triceps - 5 | 12-10-8-6-12
7. Biceps - 5 | 12-10-8-6-12
8. AB X 90 - 12 | 25 in 15 mins

35 mins Elliptical Machine, low to high intensity (three times a week)

Lowerbody (rep | sets)
1. Leg Press - 5 | 12-10-8-6-12
2. Seated Leg Curls - 5 | 12-10-8-6-12
3. Lying Leg Curls - 5 | 12-10-8-6-12
4. Calf Press - 5 | 12-10-8-6-12
5. Triceps - 5 | 12-10-8-6-12
6. Biceps - 5 | 12-10-8-6-12
7. AB X 90 - 12 | 25 in 15 mins
__________________________________________________ __________________________________________________ _____________

SUPPLEMENTS
1. Xpand Nitric Oxide Reactor - 18.5g before after Workout w/ H2O
2. Lipo 6x - 2 capsules morning / 2 Capsules mid-afternoon
3. Isopure 40g Protein - After Workout
__________________________________________________ __________________________________________________ _____________

COMPONENTS
A. GH 191aa (Blue Top), 5/2 at 2.5-3ius
B. ?
C. ?
__________________________________________________ __________________________________________________ _____________

Again, I'm 42, 5'10 and weigh at 203. I've double checked my body-fat today at my fitness center. These measurements I found is hard to believe from my original guesstimates. They are:

11.9 BF (I think they more along at 18% at minimal)
61.7 BM
11.2 BW

Like I've said, my goals is to have low BF% and more lean muscle mass. I want to be CUT, CUT and CUT.

any modification or suggestion would greatly appreciated. Thanks! :wg:

You will probably want to post your diet in the diet forum, you will get more responses there.

Quote:

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Originally Posted by natureboy

You will probably want to post your diet in the diet forum, you will get more responses there.

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I'll do that, thanks!

Everything looks good. traditional wisdom will tell you this is what you need to meet your goal. BUT In my opinion I would drop the second whole baked potato make it once a day and replace the second one with a green vegetable. The work out looks good depending on your level. Not knowing your level my first look says you are over training. How are you sleeping at night? How do you feel during the day? How are you muscles growing? If you said anything other than good to any of those questions you may be over training. Also in my opinion All supplements are junk and a waist of money except for creatin and bcaa's This is your choice if you want to spend money on them. I'm 45 and I don't use supplements other than met** mrp shakes and bars. a clean diet I follow is called the cave man diet. I don't eat it unless a cave man would know what it is. (except for met**). It sounds as if you are doing good and if it is working don't fix it. I'm just giving suggestions. My thing works for me. here is my pic taken last July Not on any gear, just caveman diet and exercise with met**.

Ok, here my modified high proteins diet:

Meal 1 - Morning (7:00 am):
Lean Protein, 1/2 cup oatmeal

Meal 2 - Mid Morning (9:30 am):
8oz Chocolate (low fat) Egg Whites, Lean Protein (2 tbsp flax)

Meal 3 - lunch (12:00 pm):
Veggies, Lean Protein

Meal 4 - Mid Afternoon (2:30 pm):
8oz Chocolate (low fat) Egg Whites, Lean Protein (2 tbsp flax)

Workout - (4:30 pm)

Meal 5 - After Workout within 15 minutes:
PWO Nutrition

Meal 6 - Meal (6:30 pm):
Veggies, Lean Protein, 1/2 cup rice or oatmeal.

Meal 7 - Before Bed (8:30 pm):
8oz Chocolate (low fat) Egg Whites with (2 tbsp flax)

Tips:
1.5 grams of protein per body weight pound.
1 grams of carbs per body weight pound.

NO Milk
NO Bread
LOW Sugar
LOW Sodium


Any comment on this?

I'm also going to post a photo of me later to get a better idea of what my body look like.

I also move this thread to the "Diet" Section, please go there, thanks!

hey guys, maybe someone might be able to help here. first i got some metformin does anyone have expierience with it, i was going to take it like after a workout, 500mg with my creatine, dextrose, grape drink, protein drink. anybody have a way to use it better this is my first time. but i do take slin when im in a off cycle but i would rather use this for awhile? anyhelp would be grately helpful?.