I'm finally semi-retiring as Big's source checker and am going to run a cycle:
Age- 41
Height- 6'2"
Weight- 250lbs.
BF%- 28% (might be a bit overestimated or underestimated, not sure)
Training experience-
1. I helped my brother in law move three years ago (two houses) and it sucked, I hated it and my calfs were sore as hell for a few days
2. 2 1/2 months training 1 body part/day 3 days/wk three
months ago and abs 2 days/week on most weeks
cardio- 10min/day on a stationary bike for the past 3
days first thing in the morning on an empty stomach
cycle experience- I used to own this sweet 3 speed with a
banana seat and a gear shifter on the bar in front of the
seat like a automatic car's gear shifter. It ruled!, trust me.
Best cycle ever IMO!
Diet- definitely sub par, not even close to dialed in. I eat fairly decent 5 days a week (I know there is a lot that can and should be changed and I should know my P/C/F %'s breakdown in addtion to cals) and like crap 2 days/wk.
Sample 'good' (for me) day
5:30am
1 cup black coffee
~ 1 1/2 cups oats with either a handful of blueberries or
strawberries, no milk
8:30am
3-4 egg whites or 1/3 tub of fat free cottage cheese 2-3 tubes of fat free yogurt
11:30am
2/3 tub of fat free cottage cheese 3 tubes fat free yogurt
2 tbsp nat PB
2:30pm
1 sm. chicken breast or 1/2 large one, red potatos, onions, broccoli, extra virgin olive oil all in a stew
4:00pm
1-2 tubes of fat free yogurt or a banana or a small box of oat bran 170 cal's is the oat bran.
5:30pm
same stew as 2:30 or chicken with protein enriched pasta,
oregano, 3 tbsp extra virgin olive oil
8:30pm
casein protein shake with water ~ 50grams protein
sample bad day
5:30am
1 cup black coffee
~ 1 1/2 cups oats with either a handful of blueberries or
strawberries, no milk
8:30am
3-4 egg whites or 1/3 tub of fat free cottage cheese 2-3 tubes of fat free yogurt
10:00am
potato chips
carmelized nuts
3 bad fake ass protein bars
1:00pm
5 slim jims
1 chocolate candy bar (~1000 cal's)
4:00pm
5 more slim jims
4 hot dogs
7:30pm
2 chicken sandwhiches on white bread with a lot of low fat or fat free mayo and 1/2 dozen pickle spears
9:00pm
1/2 chicken breast or a few tubes of fat free yogurt or a
pizza or a plate of fairly bad fast food
Drink about a gallon of water per day on good and bad days
Training Plan:
Workout equipment:
Stationary bike with variable resistance 1-10, tracks distance, time, ect, etc,
3 sets of dumb bells 35lbs, 45lbs, 55lbs,
One of those big inflatable rubber balls you can use to
work abs bending backwards more than just on a floor.
That's it.
Cardio: 5-7 days/wk HIIT on stationary bike build endurance up to 30-40 minutes in the am on empty stomach
Weights: 3-4 days/wk 2-3 body parts day, 6 sets of 8-12
reps/set per body part, abs 2x/week one day upper and
lower, other day obliques.
stomach vacuum 3 days/wk for at least 20 minutes
Diet: balance out meals more on good days, add fish oil
back into diet, bad days do the best I can to resist the
garbage food I am around. I bring clean food with me but
haven't been able to resist the garbage as of yet.
Cycle:
Anavar 45mg/day split into 3 15mg doses for 8-10 weeks
Milk Thistle- not sure how much I should take
IGF-LR3 I want to run it to assist with glucose disposal
but AM administration is not an option. Current plan 60mg
bi-laterally PWO for first 50 days of cycle
Creatine pre workout
Vitamin C 2-3g/day
Pycnogonol 100mg/day
Spirulina 3g/day
Longjack 50x extraxt 3g/day something like 5 days on 2 days off or for first ~ 6 weeks daily
High glycemic carbs PWO (ie. 2 large banana's, 1 banana
and a big handful of red seedless grapes)
and ~ 60g protein shake
Will the LR3 administered PWO conflict with my intentions
of spiking my insulin PWP? Suggested dosage change?
Other option besides morning or PWO? Would not using it be better than using it as I plan to?
PCT
Nolva 20mg/day for ____ weeks ?
These are the 'before' pics, what I look like now:
http://s262.photobucket.com/albums/i...t=DSC00964.jpg
http://s262.photobucket.com/albums/i...t=DSC00966.jpg
This is the before-before pic, what I looked like a year ago (295lbs.):
http://s262.photobucket.com/albums/i...nt=093-1-1.jpg
What am I going to look like 3-4 months from now?
what about 6-12 months from now (the real challenge IMO)?
Who is the bookie around here? Anyone wanna lay some
odds....
All comments welcome, but if they are of the nature "you
can and should slim with diet and cardio first, then gain
muscle natty for a cpl years" you might as well really
bust my balls or make it amusing b/c I'm going to run the
anavar and understand that advice already. I am choosing
to ignore it.
If there is something you see that you think is actually
dangerous or harmful about my plan please comment to let me know, I want to stay safe.
Comments about supplements, diet, workout, etc are more
than welcome whether you want to smite me or suggest a
change somewhere, whatever.
So blast away guys.
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