Hello bros. I am currently 23 yrs old. 6ft 233lbs body fat in the high single digits. been training pretty consistently for almost 6 yrs. have cycles under my belt. I recently moved to Florida about 10 months ago and I have no car for the time being so I ride my bike to the gym in the am for carido and work out with my partner to do weights in the mid afternoon/early pm. Heres my problem. I have been following the Dave Palumbo Keto like-diet with carbs added well something similar and I am worried about my diet and with the riding my bike in the heat plus carido btw the gym is about a 10-15min bike ride on low riding intensity aka about 2.5 miles each way im guessing. I am looking to get a shredded and ripped as possible without losing alot of size and maybee getting a little bigger in the next 12 weeks. Here is my cycle,diet and training regimine below and like i said if you guys think i should add more food or ect... please feel free to tell me any help would be great! Ps. i will also post pics of my current gear in the steroids pic section.
Cycle
Week 1-6 Test Suspension 300mg wk 50mg mon-sat
week 1-16 Test Prop 600mg wk 100mg mon-sat
week 1-6 Winstrol 300mg wk 50mg mon-sat
week- 1-8 Trenbolone acetate/enantate blend 600mg wk
Week 1-8 Anavar 50mg ed 300mgwk (50mg mon-sat)
Week 1-16 proviron 50mg ed 50mg mon-sat- 300mg wk
week 1-16 arimidex/liquidex .5mg eod
HGH 4iu 5 days on 2off -mon-fri 2iu am 2iu post weight workout
-note i may need to add something because i have a little prolactin and i was wondering what was best to take to get rid of it or to bring it down?
-thinking about adding t4 to 50-100mcg ed if necessary need imput on it as i know it works well with hgh, wanted to try insulin but dont think its necessary unless someone else tells me elsewise.
Supplements i take-
-vitamin c
- one a day mens multi-vitamin, may change to animal pak
-joint soother
-***** 3s
-cla sometimes dont have it now
-liv 52
-milk thistle
-glutamine
-creatine
-kynoselen injects if nec.
Diet- im trying to follow something very similar to dave palumbos keto diet also i take in 2000mg of ***** 3s with all my meals and 1000mg of vitamin c with my 1st 3 meals
-feel free to add or critique any of my diet if u dont think it is up to par with my getting ripped and shredded goals. any help is much appriciated
meal 1 8am- 5 whole *****, 3 eggs 4 egg whites, 1 apple, 1 cup old fashioned oatmeal.
meal 2 10am - 10oz plain grilled chicken breast, 8oz sweet potato or yam, big bowl of dry spinish leaves or 1.5 cup broccoli, 1 serving of sliced almonds
meal 3 12pm- 10oz grilled chicken breast, 1/3 cup uncooked brown rice, dry spinich leaves, 1 serving almonds or 2tablespoon natty peanut butter
meal 4 2pm- 10oz lean beef 93/7 lean,half slice smart beat lactose free fat free cheese,8oz yam, dry spinich leave salad with 1 serving olive oil on it.
meal 5 4pm 2.5 scoops optimum nutrition whey, 2tablespoon natty peanut butter, 6-8oz yam
meal 6 aka post-workout shake- 8oz 100% grape juice, 10gram creatine, 15gram glutamine immidiatly after weights workout, 20 min later 2.5 scoops whey protein, 2tblps natty peanut butter.
meal 7- 730pm 10oz grilled chicken or lean beef, 6-8oz yam, if chicken 1 serving almonds, if beef then spinich salad with olive oil.
meal 8- 5 whole ***** 3 eggs 4 whites, broccoli
meal 9 if still hungry and can fit in another whey protein shake.
-note is it ok to use salt free ketchup cuz i tend to use a serving or less with my eggs and sometimes my lean beef. i try to limit it. i try to drink 2 gallon of water a day minimum and no diet sodas sometimes crystal light but in monderation. is that ok?
Training regimine
-1st off the 5 days i train sometimes including leg days i do 30-45min of carido in the am with abs eod in the mornings before my carido following my first meal since i have to bike to the gym and will eat to many calories if i dont eat. let me know what you guys think of this. i train my weights n the mid afternoon
Weight Regimine
Mon- Quads, Calves- cant train hams with quads cause my legs cramp up bad after quads so i have to split them up in my workouts
Tues- Chest
Wed- off
Thursday- Back, Traps, calves in the am with carido
Fri- Shoulders, hamstrings
sat- biceps, triceps, forearms. calves in the am with carido
sun- off
-im sorry this is a long post i hope u all are able to help me out and give me some good advice in my diet, training regimine, carido and abs. because i want to grow and get shredded and lean for the rest of summer and hopefully do some bodybuilding shows in the upcoming years once i get to that level
pics below
1st pic taken in summer of 2006 i was about 223lbs at 21 yrs old
2nd and 3rd pic taken in march of 2008 i was about 242lbs
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