Heres the deal guys I'll try to keep it short and sweet with a little background of myself maybe you can approve of this or lead me in the right direction.
On monday I start my Epistane cycle possibly bridged with Superdrol
with "Black Ice" as my ECA for my cut into the summer.
SD weeks 1-3 20mg
Epistane Weeks 3-6 30mg
Eca 25mg before a.m cardio/25mg during lift.
Age: 19
Height: 5'10 1/2
Bodyweight: 198
Bodyfat: 15-17% (Top 2 abs visible with fat stores predominately from lower chest, lower abdoman region and lower back.)
-Goal over the next 6-8 weeks is to keep as much muscle mass as possible while on this, perhaps maybe gain some while losing as much fat as I can.
- The goal is clear here. Lets just say im carrying 35 pounds of fat which would be 17.5 percent that means im carrying lets just say roughly 160 pounds of LBM Muscle. The goal is do get to 10 percent at a given weight....lets say 185 pounds. If I lose 20 pounds of fat during my cutting cycle and gain 5 pounds of muscle I would be at a weight of 185 pounds with 15 pounds of fat....leading me to
Age:19
Bodyweight:185
Bodyfat: 10% (36 existing pounds of fat - 20 pounds lost) Remember this is roughly.
I know routines dont really make or break you when it comes to cutting but coupled with the upcoming cycle I want to maximize fat loss and maybe perhaps muscle gain. This is what I propose:
Pushups to warm-up
Incline Bench 12x10x8x6x5 - This will be switched every week with flat.
(Flat Bench)
Superset:
Dumbell Incline press - 2 setsx10
Incline Flyes - 2 setsx10
Superset:
Bench Press - 2 setsx10
Flat Flyes - 2 setsx10
Peck Deck (triple drop set)
Tuesday (leg circuit):
Barbell Squat - 12x10x8x6x5
Superset:
Leg Extensions - 2-3 setsx10
Leg Press - 2-3 setsx10
Lunges with DB - 2-3 setsx8
Superset:
Leg Curls - 2-3 setsx10
Stiff Leg Deadlifts - 2-3 setsx10
Wednesday (Arms):
Superset:
Barbell Curls - 3 sets
Close Grip Bench Press - 3 sets
Superset:
DB Curls - 3 sets
Hammer Curls - 3 sets
Superset:
Narrow EZ Bar Curls - 2 sets
Overhead EZ bar Extensions - 2 sets
Superset:
Rope Pushdowns - 2 sets
Overhead Rope Extensions - 2 sets
Rope curls - 2 sets
Thursday: Shoulders,Traps, Chest
Shoulder press: 12x10x8x6x5 (Alternating with Smith Military every week)
Superset:
Lateral Raises - 3 setsx10
Upright Rows - 3 sets x10
Superset:
Bent over raises - 2 setsx10
Front cable raises - 2 sets x10
Superset:
Dumbell Shrugsx10 2 sets
Flat Bench Smithx10 2 sets
Superset:
Barbell Shrugsx10 2 sets
Decline Benchx10 2 sets
Friday (Back):
Pullups (30 reps) Even if you can only do 2 at a time, you must do 15 sets. Rest just long enough until you can go again
Superset:
Bent Over Barbell Rows - 2 sets
Bent Over Dumbell Rows - 2 sets
Superset:
Narrow Grip Pulldowns - 2 sets
(Wide)T-Bar rows - 2 sets
Superset:
(Close) T-Bar Rows - 2 sets
Close grip Cable Rows - 2 sets
Superset:
Dumbell Pullovers - 2 sets
Stiff Arm Pulldown - 2 sets
- I know this sounds like overtraining....But I think with the compounds my body can handle it.
- If anybody has any ideas throw them at me I'm all ears.
Cardio:
A.M Elliptical or Incline Walking 45 minutes 4-6 days a week.
PWO cardio for 20 - 30 minutes.
Someone used this as apart of their cut and had GREAT results. Maybe I can do it a diffent way, that I dont know which is why im asking for help.
These are some current lifts which can possibly give you a better picture to where I am and help me devise something.
Current Varios Lifts:
Flat bench Barbell
195x12
205x10
215x8
225x6-8 (10 fresh) (Which leads me to believe I should start at a 10 rep lift and work my way down...but remember I want to burn fat so the extra reps are beneficial to my caloric expenditure)
245x3-6
275x1
Deadlift
225x12
255x10
275x8
315x6
365x3
405x1 (Achieved a few weeks ago...I thought I was going to shit out a vertebrate in the process )
Squat - unfortunately not ass down due to back but I get parallel
225x12
245x10
255x8
275x6
295x4-6
315x1-3
Dumbell Press (shoulders)
70x12
75x10
80x8
85x6
Incline Dumbell press(Chest)
75x12
80x10
85x8
90x6-8
95x4-6
This is what my diet will look like - Remember plan here is to drop as much fat as possible and become as schredded as I can be over these 6-8 weeks. Gaining huge amounts of muscle is not the goal so keep that in mind.
Diet:
First 4 weeks I will be consuming:
280 Protein
120 Carbohydrates (30 breakfast, 30 pre-wo, 60 pwo)
45 Fat(Only from Fish,Flax,Salmon)
Last 4 weeks I will be consuming:
320 Protein
80 carbs (30 pre-wo, 50 pwo)
45 fat
Meal 1: 8:30am
10 egg whites
1/2 cup of oats
Meal 2:12:30pm
1 can of tuna
1tsp light mayo
Veggies
9 fish/flax/salmon (3 of each)
Meal 3:4:00pm
6 egg whites
1/2 can of tuna
9 fish/flax/salmon
Veggies
Meal 4:7:30pm
1/2 cup of oats
1 can of tuna or 1 1/2 scoops of whey
LIFT
Meal 5: 10:00pm
3 scoops of cytogainer
Meal 6: 11:00pm
1/2 can of tuna
1/4 cup of No Salt CC
1 tbsp of Natural PB
9 fish/flax/salmon
-It's a total of 2,000 calories. I figure it will be closer to 2,200-2,300 becuase of mis-measuring and veggies that I dont include.
-I know alot of you guys will say it's low but this has been pretty much my current diet for the past few months and I know my body and even with this lack consistency and the occasional booze and cheat meal I still managed to not lose a pound and at times gain weight.
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Originally Posted by CoreyTampa09
