Workout plan, would appreciate some advice

[wowowowowowowow]

Hey, I am looking for advice as to how my diet, dosage, routine and supplementation for a M1T cycle shapes up. My goal is to gain and keep 20Lbs. I think this is possible if everything is kept correct; it is worth noting I have little muscle mass, so gaining will be easy.

My stats are as follows:
Age: 27
Height/Weight: 5' 11"/157 LBS

(Obviously) I don't need to run a cycle with the following stats -- but two years ago, before an accident, I had 30 LBS more muscle. So I know how to train, and I know the ins and outs of AAS, so there really isn't much of a case as to why I shouldn't proceed with this cycle (I think).

Diet:

1 gallon water daily

MEAL 1:
1 cup oats w/ protein scoop (made w/ 1 cup nonfat milk)
5 egg omlit
two whole wheat toast + peanut butter
one banana

MEAL 2:
25g salmon
1 cup cottage cheese
Protein shake
Noodles
Brown Rice

MEAL 3:
2 dry chicken breast
2 cup brown rice
1 handful of almonds
Noodles

MEAL 4:
50g salmon with fresh salad
Protein shake
Wholemeal toast

MEAL 5:
Post-workout shake (same as above but without peanut butter and milk)
Something nice for an insulin spike
20 mins later, some chicken with something like curry powder etc. and some complex carbs like potato

MEAL 6 (Prior to bed):
ON 100% Casein shake (1 scoop casein w, 1 tblspn peanut butter made with nonfat milk)
Cup of cottage cheese
Pitta bread

4000 kCals (will monitor fat gain and adjust)

Supplementation:

M1T
4AD
Milkthistle
Hawthorne Berry
Nolvadex
Saw Palmetto
ZMA
Tribulus
Multi-vitamin
Casein and whey protein
Animal Pump on days/monohydrate off days

Routine:

Monday (back)
Deadlifts
Wide grip pull-ups
Seated rows:
Lat Pull Downs
Bent-over Rows
Dips

Tuesday (cardio)
Swimming (45 mins)

Wednesday (rest)

Thursday (traps and abs)

Dumbell shrugs
Various crunches

Friday (legs)
Leg press
Seated leg extensions
Squats
Hip abductors

Saturday (rest)

Sunday
Swim and full body various part light high volume workout

I cannot train my upper front because of an accident to years ago...

My PCT will be Nolvadex 40/40/20/20 along with the supps mentioned above.

As far as I can tell, my only problem will be my routine, perhaps I need more exercises, it's just I've forgotton many things of old.

I will not be starting this cycle for some time (until I have practiced the perfected routine for a couple of months)

[eatrainrest]

Hey, I am looking for advice as to how my diet, dosage, routine and supplementation for a M1T cycle shapes up. My goal is to gain and keep 20Lbs. I think this is possible if everything is kept correct; it is worth noting I have little muscle mass, so gaining will be easy.

My stats are as follows:
Age: 27
Height/Weight: 5' 11"/157 LBS

(Obviously) I don't need to run a cycle with the following stats -- but two years ago, before an accident, I had 30 LBS more muscle. So I know how to train, and I know the ins and outs of AAS, so there really isn't much of a case as to why I shouldn't proceed with this cycle (I think).

Diet:

1 gallon water daily

MEAL 1:
1 cup oats w/ protein scoop (made w/ 1 cup nonfat milk)
5 egg omlit
two whole wheat toast + peanut butter
one banana

MEAL 2:
25g salmon
1 cup cottage cheese
Protein shake
Noodles
Brown Rice

MEAL 3:
2 dry chicken breast
2 cup brown rice
1 handful of almonds
Noodles

MEAL 4:
50g salmon with fresh salad
Protein shake
Wholemeal toast

MEAL 5:
Post-workout shake (same as above but without peanut butter and milk)
Something nice for an insulin spike
20 mins later, some chicken with something like curry powder etc. and some complex carbs like potato

MEAL 6 (Prior to bed):
ON 100% Casein shake (1 scoop casein w, 1 tblspn peanut butter made with nonfat milk)
Cup of cottage cheese
Pitta bread

4000 kCals (will monitor fat gain and adjust)

Supplementation:

M1T
4AD
Milkthistle
Hawthorne Berry
Nolvadex
Saw Palmetto
ZMA
Tribulus
Multi-vitamin
Casein and whey protein
Animal Pump on days/monohydrate off days

Routine:

Monday (back)
Deadlifts
Wide grip pull-ups
Seated rows:
Lat Pull Downs
Bent-over Rows
Dips

Tuesday (cardio)
Swimming (45 mins)

Wednesday (rest)

Thursday (traps and abs)

Dumbell shrugs
Various crunches

Friday (legs)
Leg press
Seated leg extensions
Squats
Hip abductors

Saturday (rest)

Sunday
Swim and full body various part light high volume workout

I cannot train my upper front because of an accident to years ago...

My PCT will be Nolvadex 40/40/20/20 along with the supps mentioned above.

As far as I can tell, my only problem will be my routine, perhaps I need more exercises, it's just I've forgotton many things of old.

I will not be starting this cycle for some time (until I have practiced the perfected routine for a couple of months)

wehre is your chest, delts, biceps, triceps? do you want to grow unproportionate? why such high intesnity cardio? what set ranges/rep ranges/how long have you been on this routine? very poor IMO, no offense

[MuscleScience]

What injuries did you have, I may be able to give you some advice or tips since I work mostly with people that cant workout on their on for whatever medical reason.

[eatrainrest]

oh .. just read the upper part lol, sorry. in that case, muscle is obviously the one to talk to here...

[wowowowowowowow]

hey, thanks for the replies.

my injury is a muscle imbalance caused by having so lie down for entended peroids of time whilst recovering from a neck injury. my doctor has given me the all-clear for a weight program, and says my body can handle it - infact, he told me to increase the strength in my abs and lower back (still not sure about shoulders)

as for not adding the rep ranges, etc, that's because I thought it was best to train towards instinct, but low volume for mass. so, most exercises would start with a high volume light warmup, and a gradual increase of weight, until I reached my 4 rep max

so like this

5 reps 5 sets

deads

8x20 KG
6x30 KG
5x40 KG
4x55 KG
4x 70 KG (which would be my max for 4 reps)

but this would be adjusted instinctively

so I was wondering what other exercises would be good, or with the additional information, whether my methods are wrong.

it's a bit of a mess really

[eatrainrest]

in regards to rep ranges, i liek to effectively low intensity warmup for 5 minutes then 1-2 prep sets 1st being very light and 2nd being 6 reps at about 70-80% intensity. i like to start heavy than go lighter on the last set or two because of the fatigue factor that will occur after a few working sets. so if i were to do something like squats/bench using the O-load training principle (in my thread a couple down, you may want to read), i would do

warmup
2 prep sets
4 reps max
4 reps max
12 reps max

[wowowowowowowow]

ok interesting, I'll give that a go, thanks

are there any exercises you think I should add to the plan?

Also to correct my posture, do you know the muscles I need to avoid working (pecs and arms I think?)

cheers again will rep

[eatrainrest]

sure, this is the best advice ic an give. read through the link and the comments of workouts i have critiqued and youll hav ea much better idea. then if you want a critique just follow directions listed in my 1st post and ill be glad to help you out. as far as injury limitations, muscle will be better prepared than I, as he listed this is what he has done. i have trained multiple clients whom were limited but having 2 credible sources cant hurt.

http://forums.steroid.com/showthread.php?t=385368

[wowowowowowowow]

wow ok thanks, there's enough information there to keep me quiet for a while. I think I'll read it and make another post in there hopefully too. this forum is so much more helpful (and wise it seems) than bb.com haha

[MuscleScience]

hey, thanks for the replies.

my injury is a muscle imbalance caused by having so lie down for entended peroids of time whilst recovering from a neck injury. my doctor has given me the all-clear for a weight program, and says my body can handle it - infact, he told me to increase the strength in my abs and lower back (still not sure about shoulders)

as for not adding the rep ranges, etc, that's because I thought it was best to train towards instinct, but low volume for mass. so, most exercises would start with a high volume light warmup, and a gradual increase of weight, until I reached my 4 rep max

so like this

5 reps 5 sets

deads

8x20 KG
6x30 KG
5x40 KG
4x55 KG
4x 70 KG (which would be my max for 4 reps)

but this would be adjusted instinctively

so I was wondering what other exercises would be good, or with the additional information, whether my methods are wrong.

it's a bit of a mess really

What exactly did you do to your neck, and when you say muscle inbalance do you mean just some general loss of size and strength?

If your doctor has cleared you to go, then you can progress without limitations unless he otherwise stated them.

[eatrainrest]

wow ok thanks, there's enough information there to keep me quiet for a while. I think I'll read it and make another post in there hopefully too. this forum is so much more helpful (and wise it seems) than bb.com haha

guys liek me and muscle science... muscle im going to add your thread to my database and maybe itll attract more attention for a sticky haha...wowowoowowo-muscle is very experienced i dont quite know his credentials but i can tell you there more than mine as he taught undergrads. i will add his link to my database check it out!

[wowowowowowowow]

I had severe whiplash from an accident, and strains to the neck, I was in a neckcast for sometime, and rested for a total of 5 months, as I also broke some bones

I'm not sure if it is spinal disfigurement or a muscle imbalabce, but the way I was lying in bed most the time has caused my back to arch abit. I'm hoping it won't take too long to improve.

The doc said that improving general fitness and my back/ab muscles would do the trick.

[MuscleScience]

I had severe whiplash from an accident, and strains to the neck, I was in a neckcast for sometime, and rested for a total of 5 months, as I also broke some bones

I'm not sure if it is spinal disfigurement or a muscle imbalabce, but the way I was lying in bed most the time has caused my back to arch abit. I'm hoping it won't take too long to improve.

The doc said that improving general fitness and my back/ab muscles would do the trick.

Broken bones in your neck?

When you say your back arches, there are three curves in the back, one in the neck, one in the mid back and one in the low back.

Also have you seen a Chiropractor about it. They are generally very good at skeletal muscle and back ailments.

[wowowowowowowow]

ok thanks I'll see one

-Will