sevenstring
New member
Hey guys,
So this might be a little lengthy just because I want to make sure that I put all the information out there for somebody who is like me and wants to try this stuff.
STORY
I just lost 50 lbs last year and now I'm here at this point. I've been lifting for 6 years but have taken nutrition breaks in between for college and such. Just last year I started taking really serious and did my first cut.
These aren't the best pics, but you get the idea. They are after I starting bloating up again due to a higher carb intake right after my cut.
I got a blood test done and essentially my tesosterone levels were low for my age. Not so low that I need testosterone replacement therapy (TRT), but low enough that I am very unhappy with my prospects of a proper bulk.
Total Test~450 ng/DL ON 300-1080 ng/dl scale
Free Test~71 pg/dl on 47-244 ng/dl scale
%FR Test~1.6%
I could probably gain some mass naturally, but the way my body is I KNOW i will gain fat if I bulk up,
Diet
I was cutting around 2000 cals/day with no cardio, and have been maintaining around 2400kcal/day.
I figure that in order to gain lean mass, I would do well with ~3000-3200 cals a day. I plan to hit around 325 carbs, 250 protein, and 70 grams of fat everyday. I'll be recording all of my calories and will be documenting the foods that I eat every day.
My goals with this lean bulk are to gain lean mass whilst hopefully maintaining bodyfat or even lowering it.
Training
I've been on Layne Norton's PHAT for the past 6 months or so and have to say I am really enjoying the hypertrophy/strength training style. After a lot of experimentation with my body, I am positive that I do very well with high volume training. I'm going to continue this style of training. Essentially, it's:
Day 1- Stregth Upper
Day 2- Strength Lower
Day 3- Rest
Day 4- Hypertrophy Chest/Arms
Day 5- Hypertrophy Legs
Day 6- Hypertrophy Back
Day 7- Rest
I'm really going to be putting extra focus into my lacking chest and abs. I will do 8-10 sets of ab exercises every 2-3 days.
I've taken this past week off cause I haven't done that in about a year, so I felt like it was really needed. I'm ready to come back and hit the weights hard this next week.
I'll probably end up doing 2 sessions of cardio a week of 200-400 calories just because I hear test partitions nutrients better, and that you really can add muscle and lose fat with added cardio.
Ok that's it guys! Now that I hit all the main points time to start my log...
Wait... I forgot one thing lol
CYCLE
I'm going to be running (with the forums blessing, of course...)
Week 1-10 Test Prop 125 mg EOD to start
Week 1-10 Armidex @ 12.5 mg eod
Week 1-10 Human Chorionic Gonadotropin (HCG) 250IU every 4-5 days
Week 6-10 Anavar 50 mg daily
PCT Starting Week 10
clomid 50/50/50/50
Nolva 20/20/10/10/10/10
I want to add the Anavar to add a little extra experience with another compound, lean down, and really look lean those last couple weeks. I'm still open to not taking it though. I'm really just going to go by feel and see if I want to add it or not.
Alright guys, time for the first pin!...
So this might be a little lengthy just because I want to make sure that I put all the information out there for somebody who is like me and wants to try this stuff.
STORY
I just lost 50 lbs last year and now I'm here at this point. I've been lifting for 6 years but have taken nutrition breaks in between for college and such. Just last year I started taking really serious and did my first cut.
These aren't the best pics, but you get the idea. They are after I starting bloating up again due to a higher carb intake right after my cut.
I got a blood test done and essentially my tesosterone levels were low for my age. Not so low that I need testosterone replacement therapy (TRT), but low enough that I am very unhappy with my prospects of a proper bulk.
Total Test~450 ng/DL ON 300-1080 ng/dl scale
Free Test~71 pg/dl on 47-244 ng/dl scale
%FR Test~1.6%
I could probably gain some mass naturally, but the way my body is I KNOW i will gain fat if I bulk up,
Diet
I was cutting around 2000 cals/day with no cardio, and have been maintaining around 2400kcal/day.
I figure that in order to gain lean mass, I would do well with ~3000-3200 cals a day. I plan to hit around 325 carbs, 250 protein, and 70 grams of fat everyday. I'll be recording all of my calories and will be documenting the foods that I eat every day.
My goals with this lean bulk are to gain lean mass whilst hopefully maintaining bodyfat or even lowering it.
Training
I've been on Layne Norton's PHAT for the past 6 months or so and have to say I am really enjoying the hypertrophy/strength training style. After a lot of experimentation with my body, I am positive that I do very well with high volume training. I'm going to continue this style of training. Essentially, it's:
Day 1- Stregth Upper
Day 2- Strength Lower
Day 3- Rest
Day 4- Hypertrophy Chest/Arms
Day 5- Hypertrophy Legs
Day 6- Hypertrophy Back
Day 7- Rest
I'm really going to be putting extra focus into my lacking chest and abs. I will do 8-10 sets of ab exercises every 2-3 days.
I've taken this past week off cause I haven't done that in about a year, so I felt like it was really needed. I'm ready to come back and hit the weights hard this next week.
I'll probably end up doing 2 sessions of cardio a week of 200-400 calories just because I hear test partitions nutrients better, and that you really can add muscle and lose fat with added cardio.
Ok that's it guys! Now that I hit all the main points time to start my log...
Wait... I forgot one thing lol
CYCLE
I'm going to be running (with the forums blessing, of course...)
Week 1-10 Test Prop 125 mg EOD to start
Week 1-10 Armidex @ 12.5 mg eod
Week 1-10 Human Chorionic Gonadotropin (HCG) 250IU every 4-5 days
Week 6-10 Anavar 50 mg daily
PCT Starting Week 10
clomid 50/50/50/50
Nolva 20/20/10/10/10/10
I want to add the Anavar to add a little extra experience with another compound, lean down, and really look lean those last couple weeks. I'm still open to not taking it though. I'm really just going to go by feel and see if I want to add it or not.
Alright guys, time for the first pin!...
Last edited:
