Alright guys im going to provide you with everything that should be needed for me to get the best advice as possible. im hoping to benefit a lot from this but even better im hoping that others could use this thread as a resource to fall back on. i ask that everyone stays positive and understands that we all may not be as experience as the one typing it. im going to do my best in dividing up each category so feel free to comment on any or all of them. my goal is to pack on as much weight as clean as possible. i dont want to just shovel food down my throat and get big and fat.
To start things off is basic information:
Height: 5'6
Weight: 185lbs
BF: roughly 15%
Workout experience: over 3.5 years
Next is my current cycle (havent started yet. waiting on Arimidex):
week 1-12: Test E 400mg/week pin 200mg EOD
week 1-8: Tren Ace 300mg/week pin 100mg EOD
week 1-14 (stopping 2 days before start of PCT) Arimidex .5mg EOD
week 14-20 Nolvadex 40mg ED for the first week 20mg ED for next five
week 14-20 Clomid 100mg ED for the first week 50mg ED for the next five
My current workout regimen (typical "bro-Split"):
Monday: Chest w/ light Back
Tuesday: Biceps w/ light shoulders
Wednesday: Triceps w/ Squats & Abs
Thursday: Back w/ Bench (light chest)
Friday: off
Saturday: Deadlifts w/ light Biceps
Sunday: Legs w/ light triceps
I spend about 10-15 minutes on the stair climber 3-4 times a week where my heart rate is never under 130BPM. on Thursdays "light chest" i pretty much pyramid from 135 to about 315 then back down. the rep range for most of the exercises is 10-12 reps however i like to do a lot of super sets with those rep ranges so the exercises like bench press, straight bar curl, skull crushers, and leg extensions on my light leg day typically have a lower rep range and much heavier weight. i normally do 4-5 sets per exercise on my heavy weight and about 3 sets on the lighter super sets. in all honesty the only thing i ever feel like is under worked is my delts but they are coming a long good.
My diet (my weakest area) is upwards of 3200 calories:
Meal 1: 1 cup egg whites, 2-3 whole eggs, a slice of toast
Meal 2: 1 cup of veggies, 6 oz of protein (chicken,fish,beef) 1/2 cups of rice
Snack: Protein Shake, fruit or nuts
Meal 3. 1 cup of veggies, 6oz of protein (chicken, fish, beef), half a sweet potato
Meal 4: Shake consisting of 1 cup of vanilla protein yogurt, 1 cup mixed veggies, 1 cup of 2% milk
Meal 5: (post workout) 1 cup of rice, 2 cups of veggies (mostly broccoli) 8oz of protein with protein shake
Meal 6: if needed late night ill have a bowl of cereal or something
Again guys, please feel free to comment, give advise, criticizes just be respectful. we are all here to learn. if i forgot something to add to this post feel free to ask. i expect to gain a lot from all of you. thank you!
Not to spam but this post will be in both the nutrition thread as well as the anabolic Q&A thread.
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