Another Diet and Exercise ?
First off, my stats:
35 years old-Male
230 pds
Lifting for approximately 15 years
Roughly 12-13% bodyfat-not exactly sure.
Running my first cycle, it is very basic. I want gradual gains, not overnight gains so I am planning on running 400mg of Test E weekly. This is my first cycle
My goals are to gain muscle, lose some bodyfat, while strengthening my core.
(I would love to be around 240pds with 10% bodyfat)
My plan:
Monday-Shoulders/Abs...followed by moderate 20 minute cardio
Tuesday-Legs/Low Back...followed by 20 minutes HIIT cardio on elliptical
Wednesday-Arms/Abs...followed by Prowler Pushes (very intense)
Thursday-Back/Low Back...followed by moderate 20 minute cardio
Friday-Chest/Abs...followed by 20 minutes HIIT cardio on elliptical
Saturday-Active Recovery Work
Each workout (except Arms) would look like something like this
*Compound Exercise (jim Wendler's 5/3/1 program)
*Compound Exercise (4 sets of 8 reps)
*Compound Exercise (4 sets of 10+ reps)
superset w/
*Isolation Exercise (4 sets of 10+ reps)
*Abs or Low Back Exercise
4 or 5 sets of 15-25 reps
*Cardio (previousy mentioned)
This workout will take roughly 1.5 hours depending on my warm-up.
My diet will look something like this:
4am
3 whole eggs
2 slices turkey bacon
2 slices of whole wheat bread
1 glass skim milk
1 small bowl of mixed berries
7-8 am
1 cup white rice
1 chicken breast
2 tbsp sweet and sour sauce
11am-12pm
6-8 oz steak (Ribeye, Sirloin, Tri-tip)
3-4pm
1 cup white rice
1 chicken breast
2 tbsp sauce
7pm
Workout
8-9pm
Myoplex shake w/skim milk
banana
10-11pm
High Protein such as chicken, steak, or eggs
Low Carbs such as pasta or rice
I am still researching dieting and exercising while on a cycle but this is what I have come up with so far. I am not much of a vegetable eater, but will if i need to. Can you guys wth experience critique this program and give me some pointers that will help out. By the end of the cycle I would like to be about 10-15pds heavier and lost as much bodyfat as possible.
Thank you for your time. If I forgot to include anything, just let me know.
RB24
