Results 1 to 24 of 24

Thread: First AAS cycle. Input and personal opinions much welcomed!

Hybrid View

Previous Post Previous Post   Next Post Next Post
  1. #1
    Join Date
    Jan 2012
    Location
    Georgia
    Posts
    20
    Ah...right!

    Workout tends to change from week to week but a typical example would be something like this.
    Mon-Chest & Back
    Deadlifts-5x8-12 Benchpress- 4x8-12
    Barbell rows- 3x8-12 Incline Benchpress- 4x8-12
    Weighted Chinups- 3x8-12 Decline Benchpress- 4x8-12
    Dumbbell rows- 3x8-12

    Wed: Shoulders
    Pushpress- 3x8-12
    DB overhead press- 3x8-12
    Upright rows- 3x8-12
    Side laterals- 3x8-12
    BB shrugs-4x12

    Fri-Legs
    Squats-5x10-15
    Front Squats- 3x10-15
    SLDL- 3x10-15
    Leg Curls- 3x10-15
    Seated Calf Raises- 5x20
    Standing Calf Raises-5x8

    Sat-Arms
    Closegrip BP- 4x8-12 Closegrip Pullups- 4x8-12
    Skull Crushers-4x8-12 BB curls- 4x8-12
    DB kickbacks-4x8-12 Reverse Grip Curls-4x8-12
    Wrist Curls- 5x15

    ABS are done eod: Planks/ Side Planks
    Cardio is 2x per week: 4x40 yd dashes/ 2x100 yd dashes/ 1 mile jogging. "I LOATHE treadmills...adhd related"


    Diet is fairly clean. I live in the south so the freezer is always stocked with lean meats from wild game.

    Meal 1: 5 whole eggs/ 1 serving oatmeal/ 1 slice wheat toast/ 8 oz milk
    Meal 2: Turkey, Chicken, or Tuna on wheat/ 1 bananna or apple
    Meal 3: Chicken breast or deer burger with a serving of white rice/ Broccoli/ Cauliflower
    Meal 4: Preworkout shake - 52 grams of protein/ 1/2 cup Carbo Gain -190 grams carbs
    Meal 5: Postworkout shake- Same as pre workout
    Meal 6: One serving of meat "typically deer, beef, hog, or chicken"/ 1 baked potatoe or white rice/ 1 serving of steamed or grilled vegetables.

    Diet generally stays the same except for the meat sources. Grew up in a house hold without junkfood or sodas so never developed too much of a taste.

  2. #2
    Join Date
    May 2010
    Location
    Back from Afghanistan
    Posts
    27,376
    Quote Originally Posted by Grizzlyadam3000 View Post
    Ah...right!

    Workout tends to change from week to week but a typical example would be something like this.
    Mon-Chest & Back
    Deadlifts-5x8-12 Benchpress- 4x8-12
    Barbell rows- 3x8-12 Incline Benchpress- 4x8-12
    Weighted Chinups- 3x8-12 Decline Benchpress- 4x8-12
    Dumbbell rows- 3x8-12

    Wed: Shoulders
    Pushpress- 3x8-12
    DB overhead press- 3x8-12
    Upright rows- 3x8-12
    Side laterals- 3x8-12
    BB shrugs-4x12

    Fri-Legs
    Squats-5x10-15
    Front Squats- 3x10-15
    SLDL- 3x10-15
    Leg Curls- 3x10-15
    Seated Calf Raises- 5x20
    Standing Calf Raises-5x8

    Sat-Arms
    Closegrip BP- 4x8-12 Closegrip Pullups- 4x8-12
    Skull Crushers-4x8-12 BB curls- 4x8-12
    DB kickbacks-4x8-12 Reverse Grip Curls-4x8-12
    Wrist Curls- 5x15

    ABS are done eod: Planks/ Side Planks
    Cardio is 2x per week: 4x40 yd dashes/ 2x100 yd dashes/ 1 mile jogging. "I LOATHE treadmills...adhd related"


    Diet is fairly clean. I live in the south so the freezer is always stocked with lean meats from wild game.

    Meal 1: 5 whole eggs/ 1 serving oatmeal/ 1 slice wheat toast/ 8 oz milkMeal 2: Turkey, Chicken, or Tuna on wheat/ 1 bananna or apple
    Meal 3: Chicken breast or deer burger with a serving of white rice/ Broccoli/ Cauliflower
    Meal 4: Preworkout shake - 52 grams of protein/ 1/2 cup Carbo Gain -190 grams carbs
    Meal 5: Postworkout shake- Same as pre workout
    Meal 6: One serving of meat "typically deer, beef, hog, or chicken"/ 1 baked potatoe or white rice/ 1 serving of steamed or grilled vegetables.

    Diet generally stays the same except for the meat sources. Grew up in a house hold without junkfood or sodas so never developed too much of a taste.
    Mate,
    You should post this up in the diet section. Still have a lot of work to do on the diet. I've bolded some things I can quickly see. for example, one should always injest complex carbs (maybe except pre post work out shakes), but you've got simple carbs with about half your meals. Milk is loaded with sugar. you should really be a "water only" type. wheat toast is too processed, clearly not a complex carb, fruits are OK if you eat preworkout, but you do not. Simple carbs convert to sugar very quickly then your body's response is to dump too much insulin which is bad, and then the glycogen response is bad too. baked potato and white rice are both out. gly***ic index is too high (means easily converts to sugar, which forces your body to dump insulin to mop up the excess blood sugar, then it dumps glycogen to get rid of the insulin... all very tough on the body)

    So what do the macros look like? know what macros are? go here to find out:
    http://forums.steroid.com/showthread...nutrient-Chart
    once you know your TDEE, then go 500calories a day more than that. You will gain clean hard muscle if they are the right calories and you are busting your ass in the gym.

    Don't know what your TDEE is, or even what that means? go here:
    http://forums.steroid.com/showthread...gy-Expenditure

    So, let me repeat myself. Go to the nutrition section here:
    http://forums.steroid.com/forumdispl...ESOURCE-FORUM+
    and post your diet, including macros! I'm sure GB or one of the other nutrition Gurus will be more than happy to analyze your diet and make suggestions for you to dial it in.

    Again, Steroids are the last thing for you to consider!

    Good luck!
    ---Roman
    Last edited by Times Roman; 01-21-2012 at 03:56 AM.

Thread Information

Users Browsing this Thread

There are currently 1 users browsing this thread. (0 members and 1 guests)

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •