new to the forum, PRETTY old to lifting, still need some advice though

[boDAWG]

hey everyone,
first of all i wanna thank you for even looking at my thread, second of all please dont humiliate me too bad if i mess up on anything

I am 22 years old and have been lifting since i was 15, i got intense about it at age of 18, my friends all see me as a big dude, my nick name is lil ARNIE (if you saw me in person you would ask the same thing i do, WHY?)

here are the measurments:
biceps 16
forearms 14
thigh 26
chest 43
calf 20
height 6'1''
weight 215.7 usually between 215-218
body fat 17% (measured at 24 hour fitness)

previous cycles:

NO2 (some gain)
e MAX and oral T (ok gain)
creatine back in high school

goal:
body fat 10%
gain about 20lbs

diet:
about 3500 calories (good lean home made food)
protein intake about 400-450 a day
carbs intake about 90 grams a day

BREAFAST:
8 egg whites
2 slices of bread
2 slices of ham or bacon
glass of orange juice
protein bar 23grams of protein

SNACK:
tuna sandwich
protein shake 50 grams of protein (isopure protein 2 scoops = 50 grams)

LUNCH:
lean chicken meat or lean ground beef9turkey breast, baked fish)
cup of pasta
cup of brown rice
baked potato
some fresh veggies

SNACK 2:
fresh fruit (like an apple or two)
protein bar (about 35 grams of protein)

DINNER:
ground turkey burger
baked yam
some veggies

SNACK 3:
protein shake 50 grams
cup or two of nuts


THE WORKOUT:

MONDAY
chest:
bench 3 sets of 5 very heavy (need spotter on 3rd set reps 2 through 5)
incline 3x5
pec flys 4x7
close grip bench 4x7
decline bench 3x5
treadmill 30-45 minutes minutes
chill in the sauna 15 minutes

Tuesday:
back:
lat pulls 4x8
seated cable row 4x8
wide grip seated row 4x10
pull ups 4x6
sauna 15 minutes


WEDNESDAY:
day off
stair master 30-45 minutes
sauna 15 minutes


THURSDAY:
legs:
leg press 4x5
seated leg curl 3x5
squats 3x6
sauna 15 minutes


FRIDAY:
arms:
hammer curl 4x10
dumbbell curl 4x8
cable curl 4x10
dumbbel kickback 4x6
skull-crusher 4x6
two hand overhead extension 4x6
elipticall 45 minutes
sauna 15 minutes


SATURDAY:
day off

SUNDAY:
shoulders and delts:
shoulder press 4x10
lat raise 4x6
shrugs 3x5
bent over lat raise 4x6
sauna 15 minutes


i've been doing this for quite a long time and i have seen no change at all, i mean i am dropping the body fat but not by much at all, i was at 21% about 4 months ago and now im at 17% so i dont think its all that great

I WANT SOME RESULT AND I WANT THEM ASAP haha



here is my plan: (open to all suggestion)
weeks 1-12 500mg of test two shots a week
weeks 1-6 50mg of dbol a day (whats better dbol or anadrol?)
and then i dont know if i should do
weeks 10-15 of clomid OR
weeks 12-14 of clomid

if you guys have some other suggestions on how to gain good lean mass, and how i can keep a lot o it as well, please let me know, have a good night and i cant wait to hear from all of you guys

[boDAWG]

...........

[kaberle_15]

Welcome man or should I say Arnie

You will probably get mixed opinions on what to do from different guys about you're situation but from the stats you have listed I would be reticent to tell you to start cycling. I think that you need to get the weight up some more and drop the bf% a little, I'm trying to picture you're composition with the measurments you listed and I don't like the situation yet.

Could you list you're diet (like what you eat in a common day) and training routine to critique? Guys may be able to pinpoint some factors to help you grow more natty.

[boDAWG]

yeah im working on it now look at this thread again in about 10 minutes

[Mealticket]

if your body fat is really that low, and since i saw no cardio in your routine i'd up the calories by @ least 1000 a day, 3500 aint shit.

My bmr is about 2700ed and i weigh only about 10lbs more than you. Up the cals bro.

[boDAWG]

oh shit i forgot to mention the cardio hahahaha, its up there now

[boDAWG]

..........

[boDAWG]

i do cardio but i dont think 17% is all that low, i mean i cant see my abs (well barely), my thighs arent defined, my biceps and triceps are pretty defined but those are about it, i need more definition and more fullness, you know just get bigger overall

[boDAWG]

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