A little help for new routine on upcoming cycle.

[CoreyTampa09]

Heres the deal guys I'll try to keep it short and sweet with a little background of myself maybe you can approve of this or lead me in the right direction.

On monday I start my Epistane cycle possibly bridged with Superdrol
with "Black Ice" as my ECA for my cut into the summer.

SD weeks 1-3 20mg
Epistane Weeks 3-6 30mg
Eca 25mg before a.m cardio/25mg during lift.

Age: 19
Height: 5'10 1/2
Bodyweight: 198
Bodyfat: 15-17% (Top 2 abs visible with fat stores predominately from lower chest, lower abdoman region and lower back.)

-Goal over the next 6-8 weeks is to keep as much muscle mass as possible while on this, perhaps maybe gain some while losing as much fat as I can.

- The goal is clear here. Lets just say im carrying 35 pounds of fat which would be 17.5 percent that means im carrying lets just say roughly 160 pounds of LBM Muscle. The goal is do get to 10 percent at a given weight....lets say 185 pounds. If I lose 20 pounds of fat during my cutting cycle and gain 5 pounds of muscle I would be at a weight of 185 pounds with 15 pounds of fat....leading me to

Age:19
Bodyweight:185
Bodyfat: 10% (36 existing pounds of fat - 20 pounds lost) Remember this is roughly.

I know routines dont really make or break you when it comes to cutting but coupled with the upcoming cycle I want to maximize fat loss and maybe perhaps muscle gain. This is what I propose:

Pushups to warm-up
Incline Bench 12x10x8x6x5 - This will be switched every week with flat.
(Flat Bench)

Superset:
Dumbell Incline press - 2 setsx10
Incline Flyes - 2 setsx10

Superset:
Bench Press - 2 setsx10
Flat Flyes - 2 setsx10

Peck Deck (triple drop set)

Tuesday (leg circuit):

Barbell Squat - 12x10x8x6x5

Superset:
Leg Extensions - 2-3 setsx10
Leg Press - 2-3 setsx10
Lunges with DB - 2-3 setsx8

Superset:
Leg Curls - 2-3 setsx10
Stiff Leg Deadlifts - 2-3 setsx10

Wednesday (Arms):

Superset:
Barbell Curls - 3 sets
Close Grip Bench Press - 3 sets

Superset:
DB Curls - 3 sets
Hammer Curls - 3 sets

Superset:
Narrow EZ Bar Curls - 2 sets
Overhead EZ bar Extensions - 2 sets

Superset:
Rope Pushdowns - 2 sets
Overhead Rope Extensions - 2 sets
Rope curls - 2 sets

Thursday: Shoulders,Traps, Chest

Shoulder press: 12x10x8x6x5 (Alternating with Smith Military every week)

Superset:
Lateral Raises - 3 setsx10
Upright Rows - 3 sets x10

Superset:
Bent over raises - 2 setsx10
Front cable raises - 2 sets x10

Superset:
Dumbell Shrugsx10 2 sets
Flat Bench Smithx10 2 sets

Superset:
Barbell Shrugsx10 2 sets
Decline Benchx10 2 sets

Friday (Back):

Pullups (30 reps) Even if you can only do 2 at a time, you must do 15 sets. Rest just long enough until you can go again

Superset:
Bent Over Barbell Rows - 2 sets
Bent Over Dumbell Rows - 2 sets

Superset:
Narrow Grip Pulldowns - 2 sets
(Wide)T-Bar rows - 2 sets

Superset:
(Close) T-Bar Rows - 2 sets
Close grip Cable Rows - 2 sets

Superset:
Dumbell Pullovers - 2 sets
Stiff Arm Pulldown - 2 sets

- I know this sounds like overtraining....But I think with the compounds my body can handle it.
- If anybody has any ideas throw them at me I'm all ears.

Cardio:
A.M Elliptical or Incline Walking 45 minutes 4-6 days a week.
PWO cardio for 20 - 30 minutes.

Someone used this as apart of their cut and had GREAT results. Maybe I can do it a diffent way, that I dont know which is why im asking for help.

These are some current lifts which can possibly give you a better picture to where I am and help me devise something.

Current Varios Lifts:

Flat bench Barbell
195x12
205x10
215x8
225x6-8 (10 fresh) (Which leads me to believe I should start at a 10 rep lift and work my way down...but remember I want to burn fat so the extra reps are beneficial to my caloric expenditure)
245x3-6
275x1

Deadlift
225x12
255x10
275x8
315x6
365x3
405x1 (Achieved a few weeks ago...I thought I was going to shit out a vertebrate in the process )

Squat - unfortunately not ass down due to back but I get parallel
225x12
245x10
255x8
275x6
295x4-6
315x1-3

Dumbell Press (shoulders)
70x12
75x10
80x8
85x6

Incline Dumbell press(Chest)
75x12
80x10
85x8
90x6-8
95x4-6

This is what my diet will look like - Remember plan here is to drop as much fat as possible and become as schredded as I can be over these 6-8 weeks. Gaining huge amounts of muscle is not the goal so keep that in mind.
Diet:

First 4 weeks I will be consuming:
280 Protein
120 Carbohydrates (30 breakfast, 30 pre-wo, 60 pwo)
45 Fat(Only from Fish,Flax,Salmon)

Last 4 weeks I will be consuming:
320 Protein
80 carbs (30 pre-wo, 50 pwo)
45 fat


Meal 1: 8:30am
10 egg whites
1/2 cup of oats

Meal 2:12:30pm
1 can of tuna
1tsp light mayo
Veggies
9 fish/flax/salmon (3 of each)

Meal 3:4:00pm
6 egg whites
1/2 can of tuna
9 fish/flax/salmon
Veggies

Meal 4:7:30pm
1/2 cup of oats
1 can of tuna or 1 1/2 scoops of whey

LIFT

Meal 5: 10:00pm
3 scoops of cytogainer

Meal 6: 11:00pm
1/2 can of tuna
1/4 cup of No Salt CC
1 tbsp of Natural PB
9 fish/flax/salmon

-It's a total of 2,000 calories. I figure it will be closer to 2,200-2,300 becuase of mis-measuring and veggies that I dont include.
-I know alot of you guys will say it's low but this has been pretty much my current diet for the past few months and I know my body and even with this lack consistency and the occasional booze and cheat meal I still managed to not lose a pound and at times gain weight.

[boostedevo8]

well theres nothing short about your post......or sweet lol..j/k

well atleast you have a plan.....

but here is some advice......at 19 you DON'T need any of that hormone crap....you have enough going around your body at that age to build great amounts of muscle......and quit drinking ..theres my advice......

[CoreyTampa09]

Dont drink very often maybe once a month tops...my body doesnt have what it needs to build as much muscle as the usual 19 year old as im on TRT therapy at a mere 200mg every other week which barel gets me to 500 if im luckky.....but how does it sound?

[CoreyTampa09]

bump...any help ?

[CoreyTampa09]

Any input from anybody....anything...

[primetplayer]

1) i don't think your workout routine* is optimal

2) your diet looks good

3) make sure you do your cardio bitch

*405 my ass haha

[UpstateTank]

you kno what im gonna say corey...BAD BAD BAD taking 2 otc roids at da same time


but newayz what do u have planned 4 pct?? and where r yer support supps mister?? and NO BOOZING WHAT SO EVER during this cycle or post cycle
Another thing b careful w/ the ephedrine b4 a workout...try maybe a half tab...a whole tab makes me feel like poo poo

[CoreyTampa09]

Supporting supps:
FF niacin
Saw Palmetoo(Someone told me it lowers DHT for cycle or something)
Hawthrone Berry
Anabolic Xtreme Perfect Cycle

PCT:
None - since im on TRT 200mgs eveyr 2 weeks


405 I did it for one, what workout routine would you suggest?

[UpstateTank]

Supporting supps:
FF niacin
Saw Palmetoo(Someone told me it lowers DHT for cycle or something)
Hawthrone Berry
Anabolic Xtreme Perfect Cycle

PCT:
None - since im on TRT 200mgs eveyr 2 weeks


405 I did it for one, what workout routine would you suggest?

goddamit i keep forgettin yer on hrt

if lethargy becomes a problem...ester vitamin C should help ya out...start out at 6g/day...taking 1g, 1hr preworkout, and 1g immed. pwo...then split the rest up evenly thruout the day...if 6 doesnt do the trick bump up to 8g

[CoreyTampa09]

Im really concerned with my actual method of lifting....REMEMBER KEY GOAL IS TO LOSE ALL BODYFAT...extra muscle is secondary

[CoreyTampa09]

So should I do this routine or a typical 12x10x8x6 normal sets and excervises in a 5 day split?

[CoreyTampa09]

Well here is my log as i started yesterday

Monday: Chest

Flat Barbell - 185x12 205x10 225x6 225x6 235x4 *1 assisted
Incline Dumbell - 80x8 80x8 80x8 80x8

Decline Barbell**175x12 175x10 175x10
Supersetted**
Decline Flyes""30x12 30x10 35x8

20 min pwo cardio

Diet:
8:00am - 10 egg white omelette 6mgs flax/fish
12:00pm - 10 egg whites, 4 oz turkey, veggies 6 flax/fish
6:00pm - 2 oz beef, 4 oz chicken, veggies, 1/2 cup of oats
9:30pm - 3 1/2 scoops cyto gainer 1/2 banana
11:00pm - protein bar, almonds, 6mgsfish/flax

[CoreyTampa09]

Think im doing too little, too much ....FEEDBACK FROM SOME EXPERTS DAMN IT!

[CoreyTampa09]

Bump

[CoreyTampa09]

Tuesday

Leg Press

270x15
360x12
450x10
540x8
630x5

Squat ASS DOWN
225x8
225x8
225x8
225x8

Standing calf on smith
180x12
180x12
200x10
200x10

Ham curl supersetted with leg extension

140x10/185x10
140x10/185x10
140x10/185x10

Diet
2:00pm - 10 whites, 2 oz turkey, veggies
5:30pm - 8 whites, 4 oz turkey, 2 oz chicken, veggies
8:00pm - 1/2 oats 6 oz turkey
11:00pm - 3 1/2 scoops cytogainer
1:00pm - salad, 3oz chicken, 1 scoop whey

[primetplayer]

way to keep up with your journal