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  1. #1
    ROADBLOCK2424 is offline New Member
    Join Date
    Apr 2011

    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:

    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

    6-8 oz steak (Ribeye, Sirloin, Tri-tip)

    1 cup white rice
    1 chicken breast
    2 tbsp sauce


    Myoplex shake w/skim milk

    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.

  2. #2
    ROADBLOCK2424 is offline New Member
    Join Date
    Apr 2011
    Anyone?? C'mon fellas, I just want to know if I am on the right track or if there is something that I am overlooking.

    Thanks again,

  3. #3
    -KJ-'s Avatar
    -KJ- is offline Productive Member
    Join Date
    Jan 2011
    Diet Section
    Just bumping for the OP.
    Staying out of this because ive no knowledge of any cycle.
    The GURU's will be in but if you post in diet section you will get alot of comments bro.

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