Background:
29 yrs old, lifting 2 years, 6'1", 205lbs (16ish%), 2nd cycle,
Goals: Bulk 1st 6 weeks, cut next 6 weeks, maintain thereafter.
Here's my entire layout in order of importance:
#1 Diet:
930-1015am cardio
make sure not to exceed 65%MHR
11am: pro/carb meal: 9 egg whites/1 cup(uncooked) oatmeal/water/SF maple [37g pro/64g carbs/6g fat]
maybe add 1 scoop whey i would shoot for 45gPro per meal
130pm: pro/fat meal: 1 can tuna/1 tbsp Full Fat mayo [38g pro/0g carbs/13g fat]
---I work 2pm-10pm---
3pm snack: 1.2 oz beef jerky/ 1/4 cup almonds [20g pro/8g carbs/17g fat]
430-5pm: pro/carb meal: 1 chicken breast/2 scoops (cooked)brown rice/1 snackwell devils foodcake cookie [51g pro/90 g carbs/4g fat] cookie:[1g pro/12g carbs/0g fat]
EVIL COOKIE~!!~
630-7pm snack: 1.2 oz beef jerky/ 1/4 cup almonds [20g pro/8g carbs/17g fat]
Yep, up this to about 40g Pro- i but wouldnt do 40gPro worth jerky due to sodium contents
830 pm: pro/fat meal: 1 can tuna/1 tbsp Full Fat mayo [38g pro/0g carbs/13g fat]
i do oats/whey in a blender and drink 1hr and 15 min before lifting this works great for me, and this way you can wait about 2hrs after your last snack/meal then eat shake then lift and should be good to go.
1030pm-12am lift
Shake must be consumed w/in 15min after lifting- take my shake in a lil shaker and just add water to it when done, because waiting 30min is NOT ideal, especailly if your going to spend money on gear better get most bang for your buck right? 
1230am PWO shake: 45g pro/90g dex/4g fat
PERFECT For your Body weight!
115am PPWO meal: pro/carb meal: 9 egg whites/1 cup(uncooked)
if this is old fashion oats then use something HIGHER on GI other wise if its the starchy instant oats ur good to go but then i hope ur not consuming them in the morning after cardio oatmeal/water/SF maple [37g pro/64g carbs/6g fat]
i would sneak in some pro fat here... even if its only 45min after pppwo maybe small can of tuna or eggwhites and FLAX you need WAY MORE FLAX IN THIS DIET!
2am-930am sleep
TOTALS: 287g pro/336g carbs/80g fat
3212 calories
This reflects a MAINTENANCE diet for me. While bulking calories will increase to 4000 by adding 1/2 can tuna/1 tbsp mayo to each tuna meal, 1 scoop whey/water with each beefjerky/almonds snack, and squeezing in a 3am pro/fat meal of 2 scoops whey/water and 1 tbsp flax.
I really hate having to use extra shakes to make up the calories and would gladly listen to any suggestion on how to keep my additions for bulking as solid food!
NOT IMPRESSED w/ Lifting schudle you hit same muscle group TOO OFTEN your hindering its recovery and this is worse than not working out at all. wouldnt lift more than 4x days a week try this routein
this is a 6 day rotation so you get OPT work out efficiency, and this is great for mid sized to small people. Larger people need a 7 day rotation or higher but i consider Larger people those who have 250lbs of LEAN MASS .. and thats not me ... YET
1Back/Bi
2ChestTri
3REST
4Legs
5Shoulders
6Rest
1Repeat
this split lets you hit deads and squats w/ a nice 2 day/3day split so they back should be fine and not over trained, it also gives same split for shoulders and chest so they your front dealts are redy to go on shoulderday even though they may be a lil stiff they shud be ok especially if you use proper form on all benches
If you would like more info PM me
Alos IMO if your bulking your doing way too MUCH specialized training
#2 Lifting schedule:
week 1
Mon: incline chest/bi's
Tue: legs/abs
Wed: flat chest/calves
Thurs: delts/tri's
Fri: back(width)/abs
week 2
Mon: mix chest/bi's
Tue: legs/abs
Wed: arms/calves
Thurs: delts/traps
Fri: back(thickness)/abs
Rotate between these 2 schedules every other week. Note: My major lagger is bicep size, followed by bench strength. My genetic assets are traps and legs(typical caucasian genetics for a taller guy)...this may explain why i have my w/o setup this way...I'll be posting pics this weekend so you can see what i mean.
Lifts now (all free-weights):
Flat bench: 225x10
1/4 Deads (off the safety bar): 315x10
REAL DEADS REAL DEAD REAL DEADS
Squat: 315x10
Bent Over BB row: 225x10
lighten up and use proper form 
Mil press: 185x6
Dont go too deep otherwise you incrop too much assistance from tendons and ligaments this is bad
BB curl: 70x10
Cardio plan: Bulking-nodda, maintenance-3x pw, cutting-5x pw. All 45min on elliptical while watching NYPD Blue...
DONT DO CARDIO PWO this is going to seriously HINDER your gains by increasing the length of your catabolic phase. Remember after about 30min of liftings its Catabolic time... which is FINE because w/in another 30min your going to spike that insulin and GROW but if you extend it too long w/ cardio and miss your window your gains will be minimal ... remember your taking some gear there... LETS MAXIMIZE it.
#3 Cycle
wks 1-4 d-bol 40mg ed
wks 1-12 sustanon 125mg eod
wks 1-11 nandolone cypionate (faster acting deca by syd group) 150mg e4d
wks 9-14 winny 50mg ed
wks 7-11 clen/t3
Nolva on hand, enough for 20mg ed till end of pct
Clomid of course, starts 18 days after last sustanon, 20 days after last deca(didnt know active life on it, just fell into that day when i planned it out...should be good), day after last winny.
That's all folks, will post pics this weekend and updates when I'm at the peak of dbol, when i start the cutting phase, when i finish the cutting phase, when i start pct, and when i finish pct.
Any comments, suggestions, or criticisms are welcome.
Cycle starting Monday, last check on diet/training/gear plans, pre-cycle pics
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Originally Posted by CrispyHaole
