You'll want to read this!

[lynxeffect1]

apart from cooking freshly everyday, can u cook a weeks worth of food and store it inda fridge to take out daily or will it go off after a few days ? or wud u have to bag ur food into daily amounts, freeze it and take it out the night before to thaw out? whats my options ron ...

[delta1111]

Many thanks for the reply Ronnie. Your views, as always are invaluable.

[Cacu]

Lifting consistently for 2 years.
37, 6'2", Male, 255 lbs. 20%bf
Strength stats:
Bench 315, Squat 405, Deadlift 475, Military Press 200 lbs.
So i want to cut, but I don't want to stop my lifts due to access.,
i have a home gym with only one dumbbell so I have to get creative when it gets to accessory work.
When I'm not Oly lifting I do Wendler 5-3-1, how do I control volume when cutting.
And should I keep my protein at 1.5g/lean bodyweight lbs. while cutting?

Equipment:
Pullup bar
Squat rack
Bench rack,
Barbell,
Bumper weights,
Row machine
gymnastic rings,
Med ball,
Slam ball
Kettlebells
1-15 lbs. dumbell

Cacu

[Ronnie Rowland]

Lifting consistently for 2 years.
37, 6'2", Male, 255 lbs. 20%bf
Strength stats:
Bench 315, Squat 405, Deadlift 475, Military Press 200 lbs.
So i want to cut, but I don't want to stop my lifts due to access.,
i have a home gym with only one dumbbell so I have to get creative when it gets to accessory work.
When I'm not Oly lifting I do Wendler 5-3-1, how do I control volume when cutting. Keep it the same!
And should I keep my protein at 1.5g/lean bodyweight lbs. while cutting? yes

Equipment:
Pullup bar
Squat rack
Bench rack,
Barbell,
Bumper weights,
Row machine
gymnastic rings,
Med ball,
Slam ball
Kettlebells
1-15 lbs. dumbell

Cacu

above

[slimshady01]

Ronnie as you know im running Primo at 800, test at 300 and var at 50mg.

My joints in my arms are killing me for some reason, today curling it was horrible.

Could i add 100mg a deca a week to help? I dont want any bloat or deca sides on my cut but at that dose i think i would be ok.. But not sure if 100 would relieve the joints.

[Cronos]

Hello there. I have ran 2 previuous 20 week test only cycles, both were from 500-700 mg/week. I noticed after each one that I was SLIGHTLY hairier, mostly in areas that I'm cool with, i.e. stomach and chest. Like I said, SLIGHTLY. My question is, will I continually keep getting hairier in successive cycles, or does your body reach a point where it only causes so much hair growth? And when, in your experience, did that point come when you got as hairy as you were gonna get?

I read an article somewhere (I can't remember), where the author stated a DHT blocker should always be used with ANY cycle. What do you think Ron? Thanks

[Ronnie Rowland]

hello there. I have ran 2 previuous 20 week test only cycles, both were from 500-700 mg/week. I noticed after each one that i was slightly hairier, mostly in areas that i'm cool with, i.e. Stomach and chest. Like i said, slightly. My question is, will i continually keep getting hairier in successive cycles, or does your body reach a point where it only causes so much hair growth? you'll pretty much reach a point where it levels out. Use a razor and shave that mess off..lol..those new tria lasers for hair removals are also a good idea for permanent hair loss. And when, in your experience, did that point come when you got as hairy as you were gonna get? i shave so i cannot answer that question.

i read an article somewhere (i can't remember), where the author stated a dht blocker should always be used with any cycle. What do you think ron? dht blockers hinder muscle growth and kill libido so they are out of the question!thanks

above

[Ronnie Rowland]

ronnie as you know im running primo at 800, test at 300 and var at 50mg.

My joints in my arms are killing me for some reason, today curling it was horrible. you need to back off and let those bicep tendons heal. What exercises and how many sets are you doing for biceps and back? You are trying to use too much weight (probably unknowingly jerking the weight when starting the positive contraction or working at a faulty angle for your biomechanics. Do only cable curls for 8 sets of 12-15 reps once a week until they heal and make sure and warm up good. Some terumo tennis elbow supports also help support the bicep tendons and can be purchased at publix grocery store. Also use some advil and ice.

could i add 100mg a deca a week to help? yes but go with 2-300 for first 2-3 weeks to help the tendons i dont want any bloat or deca sides on my cut but at that dose i think i would be ok.. But not sure if 100 would relieve the joints.it can help keep it under control

above

[ricky23]

hi ronnie your opinions on winstrol - also dbol vs anadrol. never use orals much but got a product thats a combination of all 3 at 20mg each!! not sure on the synergy may try it some time later!
looking forward to the olympia?

[pfmahan]

Hey Ronnie, just found this thread, one of the best. Started reading from the beginning, will take awhile to read all, but I will. You might have already answered this before ,but I just started on TRT, will get a supply of Test cyp 3 months at a time, starting with 150mg a week, then moving up to 200mg a week. I will be on this for the rest of my life, since my natural is way low. Can this work for Sling shot? And if so, how? By the way, this is the pure stuff. Any help or advice is appreciated.

[Ronnie Rowland]

hey ronnie, just found this thread, one of the best. Started reading from the beginning, will take awhile to read all, but i will. You might have already answered this before ,but i just started on trt, will get a supply of test cyp 3 months at a time, starting with 150mg a week, then moving up to 200mg a week. I will be on this for the rest of my life, since my natural is way low. Can this work for sling shot? And if so, how? By the way, this is the pure stuff. Any help or advice is appreciated.

yes it will work. Slingshot is for both the natural and drug enhanced. Simply reduce protein intake and training volume for 2 weeks after every 8 week reload and you'll be set. Periodization with training is very important.

[Ronnie Rowland]

hi ronnie your opinions on winstrol - also dbol vs anadrol. Never use orals much but got a product thats a combination of all 3 at 20mg each!! it's a good combo for making strength gains. Not sure on the synergy may try it some time later!
Looking forward to the olympia?

above

[KASPER]

Hey Ron,

I saw this posted on another forum as a beginner cycle. Do you think this would be a good
first cycle. Or would running to reloads of test e @500 be better?

WK 1-5 Test E@600
WK 6-8 Test E@800
WK 9-10 Test E@1000

[Ronnie Rowland]

hey ron,

i saw this posted on another forum as a beginner cycle. Do you think this would be a good
first cycle. Or would running to reloads of test e @500 be better?

Wk 1-5 test e@600
wk 6-8 test e@800
wk 9-10 test e@1000

doing a 20 week cycle as i have suggested will provide better gains because you are running it for twice as long.

[Corpsman]

My wife and I started the SST program today with working out 5 days per week, working each body part once per week with a cardio/abs day on day 3. After the workout tonight I got a bit concerned that working out chest once every 7 days was not going to be enough. For the last 3 1/2 months we have been doing a workout 5 days a week with a cardio/abs day on day 3, but we were hitting each major muscle group twice per week. Can someone assure me that changing to hitting each major muscle group once every 7 days will be enough?

[Ronnie Rowland]

[QUOTE=Corpsman;5746041]My wife and I started the SST program today with working out 5 days per week, working each body part once per week with a cardio/abs day on day 3. After the workout tonight I got a bit concerned that working out chest once every 7 days was not going to be enough. why your chest and not your legs or back? i see this all too common! chest size is determined by ones genetics not training it twice a week. the guys with the bigger chest in the world train their chest only once a week. its just like calves or arms-if you have the genetics they will grow training once a week and if you do not training them twice a week wont make any difference whatsover given you are working your chest properly once a week and not trying to life a ton of weight on the bench press. For the last 3 1/2 months we have been doing a workout 5 days a week with a cardio/abs day on day 3, but we were hitting each major muscle group twice per week. Can someone assure me that changing to hitting each major muscle group once every 7 days will be enough? It's the best way to train period! Use 10-15 degree declines as your main mass builder, not the flat bench unless your are built for that exercise (most are not)![/QUOTE]above

[Tyger]

Awesome post. This is a perfectly designed method.

[Corpsman]

I read that you are on HRT. I am also on HRT (200mg/wk Test Cyp) for the last 10 years (I am now 37). I have the ability to take more than 200mg/wk, also I have HcG that I generally take 500u for the three days leading up to my Test inj. I read your advice on people not taking AAS until they have reached their genetic potential. Would you suggest that I continue my current regimen (test/HcG) or to increase it while on the 8 week reload? Alternatively I could cut off the test during the deload or maybe only take HcG during the deload?

I have not been working out for very long, only about 4 months so I am going to suspect you will suggest that I not increase my testosterone. If that is the case, what do you recommend I do for the reload/deload? And if so, how soon would it be to consider and increased cycling?

[Ronnie Rowland]

i read that you are on hrt. I am also on hrt (200mg/wk test cyp) for the last 10 years (i am now 37). I have the ability to take more than 200mg/wk, also i have hcg that i generally take 500u for the three days leading up to my test inj. I read your advice on people not taking aas until they have reached their genetic potential. Would you suggest that i continue my current regimen (test/hcg) or to increase it while on the 8 week reload? you should definetely increase test dosages during reloads! alternatively i could cut off the test during the deload or maybe only take hcg during the deload? not advisable!

i have not been working out for very long, only about 4 months so i am going to suspect you will suggest that i not increase my testosterone. no, in your case you are ready to increase test after 3 months! if that is the case, what do you recommend i do for the reload/deload? start with 500mgs of test first reload and 750 second reload. Keep test at 200 mgs weekly for deloads. and if so, how soon would it be to consider and increased cycling?

above

[kisektah1]

double post, sorry

[Corpsman]

Thanks for the reply Ronnie. How should I use the HcG with the Testosterone you are suggesting? Also, I only mentioned chest in my other post because it happened to be what I had just finished working on. I workout all my muscle groups equally. But I am wondering what the purpose is for doing 45° incline dumbbell curls instead of just seated. I am straining my neck doing them like that. Is there a specific reason to do them inclined?

[Ronnie Rowland]

[QUOTE=Corpsman;5749370]Thanks for the reply Ronnie. How should I use the HcG with the Testosterone you are suggesting? PLEASE SCROLL BACK AND READ THROUGH THE FIRST PART OF THIS THREAD AS THIS PARTICULAR QUESTION HAS BEEN ANSWERED MANY TIMES ALREADY Also, I only mentioned chest in my other post because it happened to be what I had just finished working on. I workout all my muscle groups equally. But I am wondering what the purpose is for doing 45° incline dumbbell curls instead of just seated. I am straining my neck doing them like that. Is there a specific reason to do them inclined? IMO 45 DEGREE INCLINES ARE VERY DANGEROUS AND A GOOD WAY TO HERNIATE A DISK IN THE CERVICAL REGIONS. THERE ARE NO ADVANATGES WHATSOVER OVER SEATED DUMBELL CURLS BUT THERE ARE SOME DISADVANTAGES![/QUOTE]ABOVE

[Ronnie Rowland]

thanks for the reply ronnie. How should i use the hcg with the testosterone you are suggesting? please go back and read the earier post made in this thread as this questions has been answered many times. Also, i only mentioned chest in my other post because it happened to be what i had just finished working on. I workout all my muscle groups equally. But i am wondering what the purpose is for doing 45° incline dumbbell curls instead of just seated. I am straining my neck doing them like that. Is there a specific reason to do them inclined? no advanatages whatsover in performing 45 degree incline dumbbell curls and it can easily cause a herniated disc in the neck!

above

[Corpsman]

Ronnie I asked you about doing 45 degree incline dumbbell curls because I was following your sample 4 day split:

"2 WEEK ANABOLIC PRIME" were each muscle is trained "once a week”

(EACH WORK SET IS TAKEN TO GOOD FAILURE)


Day 1 would be Monday and could consist of:

Chest: 4 sets

1st exercise is a key exercise-15 degree barbell decline press
1st set- 12-15 reps
2nd set-12-15 reps

Incline barbell press is a secondary exercise
1st set 12-15 reps

2nd exercise is a secondary exercise-Flat dumbbell flyes using inward pinky twist while bringing hands to lower chest during contraction.
1st set- 12-15 reps



Biceps:4 sets

1st exercise is a key exercise- seated Incline dumbbell curls on a 45 degree angle
1st set- 12-15 reps
2nd set-12-15 reps



2nd exercise is uni-lateral inverted preacher curls.
1st set- 12-15 reps
2nd set 12-15 reps to failure



Brachialis/Forearms/biceps

3rd exercise is a secondary exercise- Seated dumbbell hammer curls.
1st set- 12-15 reps


Forearms:4 sets

Wrist curls
1 set of 12-15 reps
2nd set 12-15 reps to failure



Reverse wrist curls
1 set of 12-15 reps
2nd set 12-15 reps to failure

Are you saying NOT to do these? If so, should I maybe replace them with cable crosses? I would have thought just seated DB curls but it sounds like you don't like those either.

[goodeggs84]

Hello, I was hoping I could get some advice from someone that is experienced. I am new to forums and I actually have just found this one. I tried to get some help on other forums but people don't seem to want to help with what my goals are. Thanks in advance for any advice given!

I'm going to start with a little background about myself so I can get some good advice

I am 27 years old I have been working out off and on for the last 3 years (but not serious at all until the last year and a half) In the last year and a half I have gone from 174lbs to my current weight around 194. I believe I have about 14% body fat (I had this checked about 3 months ago with a trainer). I eat very healthy now (I did not before) I'm 6' tall and I have done AAS a few times now.

My goals:
I wish to get to around 215-220 I have been having trouble gaining weight I think because I don't eat enough, but I am going to increase my cal intake a lot more. I range from 1700 - 2800 cals per day depending on time. I'm looking to gain a lot of strength and size. Other goals is I really want to be very lean too. I would like a good looking 6 pack, I kinda have a small one forming now but not really. I have been told it is hard to gain muscle and lose fat but I'm willing to put in the work

What I was hoping for was a experienced person could tell me exactly what stack I should take for bulking and cutting when I should take each thing, for how long, a dosage amount and I will follow it to the tee. I would like to be safe and me knowing that I am inexperienced I feel it would be stupid not to talk to a person that has already gone though this and could give me sound advice. If you feel like it too you could tell me how long I should work out and such but its not important I'm thankful enough for good stack\cycle advice

[The Titan99]

Hello, I was hoping I could get some advice from someone that is experienced. I am new to forums and I actually have just found this one. I tried to get some help on other forums but people don't seem to want to help with what my goals are. Thanks in advance for any advice given!

I'm going to start with a little background about myself so I can get some good advice

I am 27 years old I have been working out off and on for the last 3 years (but not serious at all until the last year and a half) In the last year and a half I have gone from 174lbs to my current weight around 194. I believe I have about 14% body fat (I had this checked about 3 months ago with a trainer). I eat very healthy now (I did not before) I'm 6' tall and I have done AAS a few times now.

My goals:
I wish to get to around 215-220 I have been having trouble gaining weight I think because I don't eat enough, but I am going to increase my cal intake a lot more. I range from 1700 - 2800 cals per day depending on time. I'm looking to gain a lot of strength and size. Other goals is I really want to be very lean too. I would like a good looking 6 pack, I kinda have a small one forming now but not really. I have been told it is hard to gain muscle and lose fat but I'm willing to put in the work

What I was hoping for was a experienced person could tell me exactly what stack I should take for bulking and cutting when I should take each thing, for how long, a dosage amount and I will follow it to the tee. I would like to be safe and me knowing that I am inexperienced I feel it would be stupid not to talk to a person that has already gone though this and could give me sound advice. If you feel like it too you could tell me how long I should work out and such but its not important I'm thankful enough for good stack\cycle advice

Not to answer Ron's thread, but here's your problem/solution right here. DIET SECTION!! Need to take foodadrol...

[goodeggs84]

Yes I now that was an issue, I have been doing some research. I just can't seem to get hungry enough I'm thinking about trying some meal replacments that I could force drink in the day. Right now I'm eating about 5-7 times a day I try to eat every 2 hrs. But I'm still interested on stacking and cycles. I want to go at this 150% now I'm motivated just need some guidance so I can do this right. How much cals would you suggest I eat per day? One issue I'm having is I seem to eat a lot but I eat chicken breast (baked) and other healthy food like tuna. It does not seem to pack a punch cal wise like McDonalds lol. When I'm on a bulking cycle should I be worried about the kind of food I eat? Or should I be most concerned with my cal intake?

[The Titan99]

Yes I now that was an issue, I have been doing some research. I just can't seem to get hungry enough I'm thinking about trying some meal replacments that I could force drink in the day. Right now I'm eating about 5-7 times a day I try to eat every 2 hrs. But I'm still interested on stacking and cycles. I want to go at this 150% now I'm motivated just need some guidance so I can do this right. How much cals would you suggest I eat per day? One issue I'm having is I seem to eat a lot but I eat chicken breast (baked) and other healthy food like tuna. It does not seem to pack a punch cal wise like McDonalds lol. When I'm on a bulking cycle should I be worried about the kind of food I eat? Or should I be most concerned with my cal intake?

In the DIET SECTION all will be revealed. Here's a couple of hints in the mean time. If your not eating enough all the juice in the world won't do anything. If you don't eat enough ALL your gains will evaporate immediately after cycle. LASTLY, don't eat at McDonald's under any circumstances, garbage in garbage out. I'm out, sorry Ron.

[goodeggs84]

In the DIET SECTION all will be revealed. Here's a couple of hints in the mean time. If your not eating enough all the juice in the world won't do anything. If you don't eat enough ALL your gains will evaporate immediately after cycle. LASTLY, don't eat at McDonald's under any circumstances, garbage in garbage out. I'm out, sorry Ron.

Okay, I will start greatly increasing my food intake, I'll also take a look at the diet section

[Ronnie Rowland]

hello, i was hoping i could get some advice from someone that is experienced. I am new to forums and i actually have just found this one. I tried to get some help on other forums but people don't seem to want to help with what my goals are. Thanks in advance for any advice given!

I'm going to start with a little background about myself so i can get some good advice

i am 27 years old i have been working out off and on for the last 3 years (but not serious at all until the last year and a half) in the last year and a half i have gone from 174lbs to my current weight around 194. I believe i have about 14% body fat (i had this checked about 3 months ago with a trainer). I eat very healthy now (i did not before) i'm 6' tall and i have done aas a few times now.

My goals:
I wish to get to around 215-220 i have been having trouble gaining weight i think because i don't eat enough, but i am going to increase my cal intake a lot more. I range from 1700 - 2800 cals per day depending on time. I'm looking to gain a lot of strength and size. Other goals is i really want to be very lean too. I would like a good looking 6 pack, i kinda have a small one forming now but not really. I have been told it is hard to gain muscle and lose fat but i'm willing to put in the work

what i was hoping for was a experienced person could tell me exactly what stack i should take for bulking and cutting when i should take each thing, for how long, a dosage amount and i will follow it to the tee. I would like to be safe and me knowing that i am inexperienced i feel it would be stupid not to talk to a person that has already gone though this and could give me sound advice. If you feel like it too you could tell me how long i should work out and such but its not important i'm thankful enough for good stack\cycle advice

these questions are just to vague to answer them all but like titan said you need to improve diet. You need more essential fats and lean proteins in your diet to gain weight and probably even more slow burning carbs. Good bulking drugs are test, tren, d-bol a-drol. Good cutting drugs are test, tren winstrol. 4 days per week in the gym are plenty to gain size and some can only recovery from 3 days of weight training due to work load outside of the gym.

[goodeggs84]

Hello, I was hoping I could get some advice from someone that is experienced. I am new to forums and I actually have just found this one. I tried to get some help on other forums but people don't seem to want to help with what my goals are. Thanks in advance for any advice given!

I'm going to start with a little background about myself so I can get some good advice

I am 27 years old I have been working out off and on for the last 3 years (but not serious at all until the last year and a half) In the last year and a half I have gone from 174lbs to my current weight around 194. I believe I have about 14% body fat (I had this checked about 3 months ago with a trainer). I eat very healthy now (I did not before) I'm 6' tall and I have done AAS a few times now.

My goals:
I wish to get to around 215-220 I have been having trouble gaining weight I think because I don't eat enough, but I am going to increase my cal intake a lot more. I range from 1700 - 2800 cals per day depending on time. I'm looking to gain a lot of strength and size. Other goals is I really want to be very lean too. I would like a good looking 6 pack, I kinda have a small one forming now but not really. I have been told it is hard to gain muscle and lose fat but I'm willing to put in the work

What I was hoping for was a experienced person could tell me exactly what stack I should take for bulking and cutting when I should take each thing, for how long, a dosage amount and I will follow it to the tee. I would like to be safe and me knowing that I am inexperienced I feel it would be stupid not to talk to a person that has already gone though this and could give me sound advice. If you feel like it too you could tell me how long I should work out and such but its not important I'm thankful enough for good stack\cycle advice

[Gi812Many]

Hey Ronnie....I finished my first 8 weeks and really happy with results. Put on 22lbs and dropped over a little over 1% in bf. Im about to finish up my second week of deload and monday starting the first round of shots for the next 8 weeks. Your suggestion on the Nolva worked out great, in two weeks my gyno is nearly gone. 40mgs/daily 2 weeks and 20mgs/daily from there. I dropped about 6lbs in water weight over the course of these two weeks and sitting right at 218. Can not wait to hit the next 8 weeks, Test E 750mgs, Tren E 700mgs, Masteron 500mgs and Anavar at 80mgs/daily. Also starting growth at 2 iu's a.m. and 1 iu evening.

[F4iGuy]

Big Ron, do you believe running test E or C solo has negative consequences on collagen/tendons? I've read that test can reduce collagen synthesis and other compounds such as deca, equipoise, or anavar need to be added to combat this? Which cycle would provide better results, test cyp at 600mg/wk or test cyp 300mg/wk combined with deca at 300mg/wk? Do you have a prefrence between Deca or Equipoise?

[Ronnie Rowland]

Big Ron, do you believe running test E or C solo has negative consequences on collagen/tendons? No I do not! Tendon ruptures can occur with any steroid due to muscle strength increasing so rapidly that tendons and ligaments can't keep up! I've read that test can reduce collagen synthesis and other compounds such as deca, equipoise, or anavar need to be added to combat this? I do not buy into this but pharm grade GH does help increase collagen synthesis. Which cycle would provide better results, test cyp at 600mg/wk or test cyp 300mg/wk combined with deca at 300mg/wk? It depends. If you have joint problems the test/deca cycle would be best but if you do not then the test only cycle is more potent as test is more androgeni than deca. Do you have a prefrence between Deca or Equipoise? deca is far superior!

above

[daniel20]

Hey Ronnie,
Just wondering if you could elaborate a bit more on the blasting diet? on the blasting diet phase. Do you still recommend carb cycling for the blasting phase?
I'm 194lb, currently bulking, I'm getting around 3800-3900 calories a day, 285g protein, 320g carbs and 160g of fat. Currently gaining 1-2lb a week.
Typical day is:
Meal 1: 2 Whole Free Range Cage Free Eggs, 6 Egg Whites, 1 Cup Oats and 50g Frozen Berries, with sometimes a small amount of honey.
Meal 2: 170g Chicken Breast, 1 Cup Brown Rice, 1 Cup Vegetables (Broccoli, Carrot etc) and 25g Almonds.
Meal 3 (Pre workout): 50g Whey Protein Isolate (water) and 1 Large Apple.
Meal 4 (Post workout): 50g Whey Protein Isolate (water) and 60g Dextrose.
Meal 5: 160g Extra Lean Beef Mince, 1 Cup Wholemeal Pasta, 4 Leaf Salad with 6 Tblspn of Extra Virgin Olive Oil and 1 Tblspn of Balsamic Vinegar.
Meal 6: 50g Whey Protein Isolate (water) and 60g Natural Peanut Butter.
Calculated with CalorieKing software.
Reason I outlined my diet is because if you still recommend carb cycling, would this be my low days, then on say Wednesday and Saturday I would add more cals/carbs?
Thanks!

[Ronnie Rowland]

Hey Ronnie,
Just wondering if you could elaborate a bit more on the blasting diet? on the blasting diet phase. Do you still recommend carb cycling for the blasting phase?
I'm 194lb, currently bulking, I'm getting around 3800-3900 calories a day, 285g protein, 320g carbs and 160g of fat. Currently gaining 1-2lb a week.
Typical day is:
Meal 1: 2 Whole Free Range Cage Free Eggs, 6 Egg Whites, 1 Cup Oats and 50g Frozen Berries, with sometimes a small amount of honey.
Meal 2: 170g Chicken Breast, 1 Cup Brown Rice, 1 Cup Vegetables (Broccoli, Carrot etc) and 25g Almonds.
Meal 3 (Pre workout): 50g Whey Protein Isolate (water) and 1 Large Apple.
Meal 4 (Post workout): 50g Whey Protein Isolate (water) and 60g Dextrose.
Meal 5: 160g Extra Lean Beef Mince, 1 Cup Wholemeal Pasta, 4 Leaf Salad with 6 Tblspn of Extra Virgin Olive Oil and 1 Tblspn of Balsamic Vinegar.
Meal 6: 50g Whey Protein Isolate (water) and 60g Natural Peanut Butter.
Calculated with CalorieKing software.
Reason I outlined my diet is because if you still recommend carb cycling, would this be my low days, then on say Wednesday and Saturday I would add more cals/carbs? I would stay where you are at and just carb/calorie up some one day per week (it's always saturday for me). The one thing you should consider changing is substituting the isolate protein shakes for "carb master yogurt/egg white shakes".
Thanks!

above

[billy_bronx]

what A.I on cycle and S.E.R.M's do you use for pct

[Ronnie Rowland]

what A.I on cycle and S.E.R.M's do you use for pct

None whatsover if you do not get bad gyno symptoms as A.I. have unwanted side effects.

[slimshady01]

Ron take a look at my cutting diet.

please keep in mind I am a smaller and have a slower metabolism.

Diet .

730am Pre-workout Meal.

1 Cup of Liquid Egg Whites
Half scoop of Whey Protein
1/4 cup of Oatmeal
3/4 Cup Of Frozen Blueberries
Cup of Spinach
6 Almonds

Calories 342 - Protein 40.3 - Carbs - 35 - Fat 6.6


1030am Post Workout Meal

1.75 Scoops of Whey Protein
1.25 Cup Frozen Blueberries

Calories 285 - Protein 42 - Carbs 28 - Fat 1

1pm Meal

6oz Boneless Skinless Chicken Breast
Handful of Frozen Organic Broccoli
12 Almonds

Calories 300 - Protein 36 - Carbs 10.5 - Fat 11.25

4pm Meal

6oz Boneless Skinless Chicken Breast
Mixed Veggies "broccoli Cauliflower"
6 Almonds

Calories 240 - Protein 37 - Carbs - 9 - Fat 7.5

7pm Meal

3 cups of mixed salad greans
6oz og chicken
2 Tablespoons of Olive Oil
2 Tablespoons of Feta Cheese

Calories 475 - Protein 41 - Carbs 5 - Fat 33

10pm Meal

Cup of Liquid Egg Whites
Half Scoop of Casein Protein "dont have a Kroger near me, i know what you want to say"
1 Tablespoon of Smart Balance Peanut Butter

Calories 276 - Protein 40 - Carbs 8 - Fats - 9

Rough Totals - Calories - 1915 - Protein - 240 - Carbs 90 - Fat 72


I follow this diet Monday - Wednesday. On Thursday "carb load" I have 6 meals that have the Macros of around 40 Protein and 40 Carbs and no fats. This is a mild clean refeed containing roughly the same amount of calories.

On Friday and Saturday I follow the main meal plan listed then on Sunday I have another Carb refeed day but include 2 cheats with fats. Calories may hit 3k on Sunday or more.

For example on Sunday for breakfast I have a huge stack of blueberry pancakes cooked in olive oil with Sugar free syrup and a protein shake. At night I had a massive Five Guys bacon cheeseburger with a crap ton of fries. All meals in between and after are clean carbs and healthy fats.

On a side note,

I started t3 on Thursday at 37mcg a night.

[ricky23]

big ron what are your thoughts on a 3 times a week split (cant train chest)
mon - delts traps and light tris
wed - legs
fri - back arms

been doing this lately and ive blown up like a tank!! just kidding! but im definitely looking fuller than when using my usual 5 day split.
thought this would be good to bring up bodyparts like arms as i feel i was overtraining them before.
thanks