Well, it's time to start building once again. After dieting about 8-9 months out of the year already my body is screaming for calories and heavy training once again. I'v been bbing for like 8 yrs now and have done several cycles, so I know I need to keep my goals realistic and that nothing is going to happen overnight. I am currently 223 lbs, slapped on an easy 20 lbs 2 days after my show which was on the 24th of Sept(90% of this is water I'd imagine) So here is my goal by the next cutting cycle which will begin in Feb. My goal is to get from 223 lbs to 240 lbs while maintaining no more than 11-12% bf and no more than a 34" waistline, it's currently 33". My diet will consist of mostly lean red meat such as sirloin steaks and lean ground beef and I'll start w/4-500 grams of carbs/day. I'm only training 3 days/wk for the next 12 weeks, however cardio is 3 days/wk at a minimum of 45 min/session brisk walk. Cheating will be aright, but no more than 3-4 cheat meals/wk if I can help it. I'm clean and off all anabolics right now, I will start a GH cycle at a low dosage of 6iu's eod and throw in some Humulog here and there throughout the cycle. However NO ANABOLICS other than maybe a small 6 wk run of super low dosage of anavar or primo, nothing that will completely shut me down, we're talking super low dosages. My training focuses mainly on power lifts such as bench,squat, deadlift, bent over rows etc. w/ only 1 exercise per other muscle groups like tri's, bis' calves per workout. I will train each bodypart 3 days/wk but in a different fashion than common bbing. Monday is my 60% max day doing a full body workout, Wed is a light day focusing mainly on form, and Fri is all out intensity. Deadlifts will replace sqauts eo Mon. This is the routine I'm doing:
Mon- 60% max effort, squats OR deadlifts- 3 sets of 8
chin ups(wide grip eo wk) 4 sets of 8
incline db press- 3 sets of 8-10
dips- 3-4 sets of 15-20
fly's- 1 set of 15-20
shrugs- 3 sets of 8-12
3 sets of hanging leg raises 20 reps/set
Tues- cardio
Wed- light/recovery workout;
4-5 sets of leg sled 10-12 reps/set(maybe 5-6 plates/side tops, for me thats light)
3 sets of 8-12 reps explosive rep pushups(clapping hands in between reps)
3-4 sets of some curl variation(each wk it will change) 10 reps/set
4 sets of pullovers w/ EZ curl bar(10-12/set)
3-4 sets of weighted situps
Thurs -just cardio
Fri- all out day
5 sets of 5-8 rep squats
4 sets of bent over barbell rows
8 sets of 5 reps bench(decline eo wk)
3 sets of hammer strength tri extensions 10-12 reps /set
3 sets of 20, hanging leg raise
Sat and Sun is off, maybe cardio on 1 of the days for 45 min, but nothing more.
Well, thats what I got, w/ the cardio I'm hoping to keep alot of the water/fat weight off. Only thing I'm on now is creatine, but this is my plan of attack over the next 4 months. Also, GH is NOT to be run at anymore than 3iu's/day or 6iu's eod. I want the bulk of these gains from hard work and dedication, not just the drugs.
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Originally Posted by punchrf
