You'll want to read this!

[ThatAthlete82]

Hey Ronnie,

I just got done reading your entire thread and I must say(while it was very long) that it is one of the most comprehensive guides on lifting and dieting I have ever read. Everything is explained in great detail and backed up with evidence, I loved it! I've been doing a lot of things wrong throughout my lifting career and I want to start a blast cycle immediately. I would love some advice on my upcoming cycle! I know you get a ton of messages a day but if you take the time to read this I would sincerely appreciate it. I bolded the questions.

My bio and stats:
6'1'', 200 lbs, about 10% BF(guess), Male, 24 years old. I am a division one football player, have been playing football for the last 9 years. I have been lifting for the past 6 years. For you to get a general sense of my strength, my maxes are: bench-295lbs, squat-355lbs, hang clean-275lbs. My season begins in March, so I want to get a solid blast cycle in before I report to training camp in February.

My workout plans for next cycle:
I want to exercise 5 days a week, train each body part once a week EXCEPT for chest, which I want to do twice a week. What would a good split for that? Is that feasible? I plan to do reverse pyramid for my first chest day(6 work sets) and straight sets for my second chest day(6 work sets). Would I not be able to do secondary chest exercises because my work sets would get too high? All other days the key exercises would be 6 work sets, and 3 work sets for two secondary exercises(total: 12 work sets for the week, each body part). The aforementioned would be for my 8 week "reload" cycle. Do I have the spacing of the "reload" and "deload" correct: 8 weeks of "reload" then 2 weeks of "deload" or is it 4 weeks "reload" then 1 week of "deload" and repeat?

My diet plans for the next cycle:
I project my BMR to be 3,000 calories, I want to gain weight, so I will shoot for 3,500 calories. 45% will be protein(so I get my 400grams of protein, 2 grams per lb of body weight), 40% will be carbohydrates, 15% will be from healthy fat sources. Since I have to train for my sport, I will have 2, sometimes 3 days of fairly intense cardio throughout the week, which I will perform on my off days(one cardio will have to overlap with one of my upper body lifting days). Is there anything I should be doing specifically in regards to this diet?

My supplementation:
I will be taking 80mg of anavar ed for 8 weeks, as well as 10g of creating mono, glutamine, and a vitamin. PCT will be nolvadex.

THANKS SO MUCH!

[Ronnie Rowland]

hey ronnie,

i just got done reading your entire thread and i must say(while it was very long) that it is one of the most comprehensive guides on lifting and dieting i have ever read. Everything is explained in great detail and backed up with evidence, i loved it! I've been doing a lot of things wrong throughout my lifting career and i want to start a blast cycle immediately. I would love some advice on my upcoming cycle! I know you get a ton of messages a day but if you take the time to read this i would sincerely appreciate it. I bolded the questions.

my bio and stats:
6'1'', 200 lbs, about 10% bf(guess), male, 24 years old. I am a division one football player, have been playing football for the last 9 years. I have been lifting for the past 6 years. For you to get a general sense of my strength, my maxes are: Bench-295lbs, squat-355lbs, hang clean-275lbs. My season begins in march, so i want to get a solid blast cycle in before i report to training camp in february.

my workout plans for next cycle:
i want to exercise 5 days a week, train each body part once a week except for chest, which i want to do twice a week. what would a good split for that? Is that feasible? day 1) chest, day 2 back, day 3 shoulders, day 4 chest/arms, day 5 legs off 2 days then repeat. . i plan to do reverse pyramid for my first chest day(6 work sets) and straight sets for my second chest day(6 work sets). would i not be able to do secondary chest exercises because my work sets would get too high? what 3 or 4 exercises for chest do you plan to use?? other days the key exercises would be 6 work sets, and 3 work sets for two secondary exercises(total: 12 work sets for the week, each body part). You should try 8-9 sets for arms and only 5-6 sets for body parts like traps, calves and hams.The aforementioned would be for my 8 week "reload" cycle. do i have the spacing of the "reload" and "deload" correct: 8 weeks of "reload" then 2 weeks of "deload" or is it 4 weeks "reload" then 1 week of "deload" and repeat?8 and 2 then repeat is correct.

my diet plans for the next cycle:
i project my bmr to be 3,000 calories, i want to gain weight, so i will shoot for 3,500 calories. 45% will be protein(so i get my 400grams of protein, 2 grams per lb of body weight), 40% will be carbohydrates, 15% will be from healthy fat sources. Since i have to train for my sport, i will have 2, sometimes 3 days of fairly intense cardio throughout the week, which i will perform on my off days(one cardio will have to overlap with one of my upper body lifting days). is there anything i should be doing specifically in regards to this diet?diet looks okay but you may find that 350 grams of protein daily are adequate and that you need more fats.

my supplementation:
i will be taking 80mg of anavar ed for 8 weeks, as well as 10g of creating mono, glutamine, and a vitamin. Pct will be nolvadex.

Thanks so much!

above

[ThatAthlete82]

hey ronnie,

i just got done reading your entire thread and i must say(while it was very long) that it is one of the most comprehensive guides on lifting and dieting i have ever read. Everything is explained in great detail and backed up with evidence, i loved it! I've been doing a lot of things wrong throughout my lifting career and i want to start a blast cycle immediately. I would love some advice on my upcoming cycle ! I know you get a ton of messages a day but if you take the time to read this i would sincerely appreciate it. I bolded the questions.

my bio and stats:
6'1'', 200 lbs, about 10% bf(guess), male, 24 years old. I am a division one football player, have been playing football for the last 9 years. I have been lifting for the past 6 years. For you to get a general sense of my strength, my maxes are: Bench-295lbs, squat-355lbs, hang clean-275lbs. My season begins in march, so i want to get a solid blast cycle in before i report to training camp in february.

my workout plans for next cycle:
i want to exercise 5 days a week, train each body part once a week except for chest, which i want to do twice a week. what would a good split for that? Is that feasible? day 1) chest, day 2 back, day 3 shoulders, day 4 chest/arms, day 5 legs off 2 days then repeat. . i plan to do reverse pyramid for my first chest day(6 work sets) and straight sets for my second chest day(6 work sets). would i not be able to do secondary chest exercises because my work sets would get too high? what 3 or 4 exercises for chest do you plan to use?? other days the key exercises would be 6 work sets, and 3 work sets for two secondary exercises(total: 12 work sets for the week, each body part). You should try 8-9 sets for arms and only 5-6 sets for body parts like traps, calves and hams.The aforementioned would be for my 8 week "reload" cycle. do i have the spacing of the "reload" and "deload" correct: 8 weeks of "reload" then 2 weeks of "deload" or is it 4 weeks "reload" then 1 week of "deload" and repeat?8 and 2 then repeat is correct.

my diet plans for the next cycle:
i project my bmr to be 3,000 calories, i want to gain weight, so i will shoot for 3,500 calories. 45% will be protein (so i get my 400grams of protein , 2 grams per lb of body weight), 40% will be carbohydrates, 15% will be from healthy fat sources. Since i have to train for my sport, i will have 2, sometimes 3 days of fairly intense cardio throughout the week, which i will perform on my off days(one cardio will have to overlap with one of my upper body lifting days). is there anything i should be doing specifically in regards to this diet?diet looks okay but you may find that 350 grams of protein daily are adequate and that you need more fats.

my supplementation:
i will be taking 80mg of anavar ed for 8 weeks, as well as 10g of creating mono, glutamine, and a vitamin. Pct will be nolvadex .

Thanks so much!

What would you suggest my secondary chest exercises be? I was thinking flat bench DB flys and incline press.