Originally Posted by
bahguy
pls find my comments below and questions:
ok so you're over 6' tall and 176lbs (80kg) after doing 3 cycles? Theres something wrong with that picture.
last cycle was 3 years ago !! i couldnt keep the mass i gained.. besides everytime i do a cycle there is always something wrong with it tht i never acheived anything !!
keeping your gains is very much about diet and type of training
Lets break down your diet.
meals:
6 egg white + 6 table spoons oatmeals with low fat milk
ok decent start but not enough protien drop the milk and add two whole eggs
(+3hrs) 500ml low fat milk +banana
To much carbs in milk and thats probably only about 15g of protien and 30 or more grams of carbs. Get rid of the milk and add some sort of lean protien
(+2hrs) 12 onz lean steak with sum white rice
White rice is a simple carb, Not what you want for lean mass, change this to brown rice or sweet potatoes
(+3hrs) small subway chicken sandwich with brn bread
subway's chicken isn't even chicken, toss this and pack a balanced meal
(+2hrs) 2 low fat yougurt+ 6 dates
low fat yogurt is not an adequate protien source,
workout (5 times a week)
protein shake
what are the macro's on this shake? how much protien? how much carbs?
2 scoops whey protein, (24g, carbs 4g per scoop)
If you're trying to put on lean mass you need carbs in your PWO shake, Try grinding up a cup of oats and adding it to your shake
chicken breast with dry potato
chicken breast good, regular potato not so much. Make it a sweet potato and add a fiberous veg
ok now where's the rest? you have no slow diegesting protien before bed, you'll be catabolic while you're sleeping which should be the main time your body's rebuilding
u think i should hav a lean steak ?
lean steak would be a good idea before bed. So would full fat cottage cheese or a cassien shake
do u think i should cut down on carbs more and increase protein intake ?
if you wanna get up to 200lbs you gotta eat like a 200lb guy.
Now lets talk about your training? what kinda split are you doing if you're working out 5 days a week?
training is as follows:
chest (4 exercises*4 sets) + biceps (3 exercises)
legs
back
shoulders and tri
chest.... and so on (2 days break)
5 days on 2 days off isn't a good split. try 2 days on 1 day off
is tht ok ? or should i change the split ?
what about cardio, should i do any at the moment while on cycle? im frustrated with the fat on my abs !!
At 14% you're abs shouldn't be that bad, but yes cardio is the only way to cut fat, but you should be commiting to lean mass at the moment
another thing, with the food and training,how do u think the cycle should be with test enth + equip + tren enanth. +anavar ? dose and duration?
the cycle is crap. its too short. You're light for a guy at 6' i'd say you should get your diet on track to gain muscle first for a few months and try to gain some wieght naturally once you do start making natural gains then you know you're diet and training are right and you'll be able to keep what you gain easier With all that being said, after you get thats straight you should just try a simple test/anavar cycle 500mg of test-e a week split into two injections for 10-12 weeks. with 40mg of anavar a day for the first 4-6 weeks
bro i really appreciate u taking the time to reply back. thanx a lot !
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