This is going to be my log will be updating weekly with new bf measurements and weight aiming to get down to around 7% bf by the end of cycle and get to around 117kg
Stats
Height - 6 foot 6
Weight - 114kg (250lb)
BF% - 10.23%
parillo caliper method: Chest - 9mm, Abdominal - 21mm, Thigh - 12mm, Bicep - 5mm, Tricep - 9mm, Subscapular - 9mm, Suprailiac - 5mm, lower back - 9mm, calf - 16mm
As you can see bf looks low although still holding to much fat around the abs
Cycle will be as follows:
- 150mg eod test P for 6 weeks (injection spots are glutes and quads)
- .5mg ed liquidex week 1,2,3,4 followed by weeks 5,6 .25mg ed and week 7 .25mg eod
- Might do T3 4 week taper 5%/40%/55% biggest thing I am concerned about is once i come off if my thyroid takes a while to kick start my prolactin will increase, i still have a lump under my left nipple and puffiness and i was thinking of changing liquidex to letro to try the reversal protocol but ide say I will just get it cut out at the end of summer its only 600$ and its not very noticeable atm. (Opinions on t3 would be good)
Getting bloods done on the 15th if all is good I am going ahead already purchased everything ready to go start date will be around 23rd
PCT
- Clomid 50/50/50
- Nolva 40/40/20/20
- Aromasin 12.5mg ed for 3 weeks then forma stanazol 5 pumps twice daily
Diet
Carb Cyle
Setting up my carb cycle with 3 different days; High carb day, Medium carb day, Low carb day.
Will do my best to not have a single cheat meal, I don’t mind repetition when it comes to flavor and diet, not having any sauces with my meals controlling my sodium intake keep it around 2000mg a day.
The Cycle will go as follows
Day 1 – High carb (shoulder workout)
Day 2 – Medium carb (arm workout)
Day 3 – Low carb (rest)
Day 4 – High Carb (Leg workout)
Day 5 – Medium carb (chest & calf workout)
Day 6 – medium carb (Back workout)
Day 7 – Low carb (rest)
Supplements
Animal Pak – Meal 1
Animal Omega – Meal 3
4x1000mg Fish oil caps – Meal 2 and 4
Oxyelite Pro – Meal 1 and pre workout
Animal Flex – Meal 2
Optimum gold standard whey – as listed in diet
Vitargo – as listed in diet
Optimum casein – as listed in diet
Empyrean nutrition beta peptide – Pre workout giving it a go wanted a non stim pre workout due to caffeine in oxyelite pro
High carb day
Meal 1
- 1 cup oats, 3 slices of multigrain toast, 6 egg whites, 2 whole eggs, strawberries (roughly 150g) mixed with oats.
OR
- If lazy 2 cups of oats, 200g frozen blueberries, 500ml skim milk and 40g protein powder blended and drink on the go.
Meal 2
- 150g mixed veggies, 100g brown rice and 300g chicken breast.
Meal 3
- Huge bowl of salad, 200g tuna, 4 slices of multigrain bread and 150g low fat cottage cheese or 15g casein powder if in a rush.
Meal 4
- Meal 2 repeat
OR
- 150g mixed veggies, 100g brown rice, 300g lean kangaroo meat.
Meal 5 (Post Workout)
- 50g protein powder, 500ml skim milk, 1 banana, 50g vitargo/dextrose and 100g blueberries
Meal 6
- 200g chicken breast, 75g veggies
Meal 7
- 20g protein powder and 20g casein with water (I know it’s lazy although it’s easy to down right before bed)
Medium carb day
Meal 1
- 1 cup oats, 6 egg whites, 2 whole eggs, strawberries (roughly 150g) with oats
OR
- Lazy breakfast 1 cup oats, 300ml skim milk, 40g protein powder and 150g blueberries blended
Meal 2
- 50g brown rice, 75g mixed veggies, 250g chicken breast, ½ a teaspoon olive oil
Meal 3
- 2 slices multi grain bread, big salad bowl, 200g tuna, 150g low fat cottage cheese or 15g casein powder if in a rush
Meal 4
- Same as meal 2
OR
- 50g brown rice, 75g mixed veggies, 250g lean kangaroo meat, ½ a teaspoon olive oil
Meal 5 (Post workout)
- 20g vitargo, 1 banana, 50g protein powder, 300ml skim milk and 150g blue berries
Meal 6
- 75g mixed veggies, 200g chicken breast
Meal 7
- 20g protein powder and 20g casein with water
Low carb day
Meal 1
- 1 cup oats, 6 egg whites, 2 whole eggs
Or
- ¾ cup oats, 40g protein powder and 200-300ml skim milk
Meal 2
- 75g mixed veggies, 250g chicken breast
Meal 3
- Bowl of salad, 200g tuna, 150g low fat cottage cheese or 15g casein powder 2 slices wholegrain bread
Meal 4
- 75g mixed veggies 250g chicken breast or lean kangaroo meat
Meal 5
- 200g turkey breast and half a banana
Meal 6
- 200g Chicken breast, 75g mixed veggies
Meal 7
- 20g protein powder, 20g casein powder
Weekly workout routine example
Workout will be 2 days on 1 day off 3 days on 1 day off, never working out for longer than an hour and no cardio.
All movements are performed with 2-3 second eccentric movement, 1 second concentric movement besides hamstrings which are 2-3 seconds eccentric and 2 seconds concentric.
Rest between sets are all 60-90 seconds besides major compound movements which will be 90-120 seconds and wherever else specified.
Shoulders (High carb day)
• Rotator cuff warm ups
• Military press/Seated Barbell shoulder press/Seated dumbbell shoulder press – 1 x warm up 40% 1RM (Rep maximum) 20 reps, 1 x warm up 60% 1RM 15 reps, 2 x Working sets 80% 1RM 8-10 reps, 1 x Failure set 85% 1RM 8 reps
• Standing side lateral raise/sitting side lateral raise/leaning side cable raise - 1 x warm up 60% 1RM 15 reps, 2 x Working sets 75% 1RM 12 reps, 1 x Failure set 80% 1RM 10 reps
• Standing alternating front dumbbell raise/ Seated alternating front dumbbell raise/e-z bar front raise - 1 x warm up 60% 1RM 15 reps, 2 x Working sets 75% 1RM 12 reps, 1 x Failure set 80% 1RM 10 reps
• Cable reverse fly/Dumbbell reverse fly/dumbbell incline reverse fly - 1 x warm up 60% 1RM 15 reps, 2 x Working sets 75% 1RM 12 reps, 1 x Failure set 80% 1RM 10 reps.
• Standing side lateral raise/sitting side lateral raise/leaning side cable raise – FST7’s for 3 weeks (7 sets 15 reps 30 second rest between set) and then drop sets for 1 week.
***8195;
Arms (Medium carb day)
• Close grip barbell bench press (triceps) - 1 x warm up 60% 1RM 15 reps, 2 x Working sets 75% 1RM 12 reps, 1 x Failure set 80% 1RM 10 reps
• V-bar push down/skull crusher - 1 x warm up 60% 1RM 15 reps, 2 x Working sets 75% 1RM 12 reps, 1 x Failure set 80% 1RM 10 reps
• Weighted dips (keep head up direct resistance to the triceps) - 1 x warm up 60% 1RM 15 reps, 2 x Working sets 75% 1RM 12 reps, 1 x Failure set 80% 1RM 10 reps
• If done in 20 minutes do Rope pushdowns - 1 x warm up 60% 1RM 15 reps, 2 x Working sets 75% 1RM 12 reps, 1 x Failure set 80% 1RM 10 reps
• Preacher curl/seated incline alternating DB bicep curl - 1 x warm up 60% 1RM 15 reps, 2 x Working sets 75% 1RM 12 reps, 1 x Failure set 80% 1RM 10 reps
• E-z bar/barbell curl - 1 x warm up 60% 1RM 15 reps, 2 x Working sets 75% 1RM 12 reps, 1 x Failure set 80% 1RM 10 reps
• Hammer curl - 1 x warm up 60% 1RM 15 reps, 2 x Working sets 75% 1RM 12 reps, 1 x Failure set 80% 1RM 10 reps
Legs (High carb day)
• Barbell squat/front squat/Leg press - 1 x warm up 40% 1RM (Rep maximum) 20 reps, 1 x warm up 60% 1RM 15 reps, 2 x Working sets 80% 1RM 10-12 reps, 1 x Failure set 85% 1RM 8-12 reps
• Static lunges/Walking lunges (can alternate between DB and BB week by week) - 1 x warm up 60% 1RM 15 reps, 2 x Working sets 75% 1RM 12 reps, 1 x Failure set 80% 1RM 10 reps
• Leg extensions (never do more than 50% of your own bodyweight) – FST7’s
• Seated leg curl - 1 x warm up 60% 1RM 15 reps, 2 x Working sets 75% 1RM 12 reps, 1 x Failure set 80% 1RM 10 reps
• Laying leg curl - 1 x warm up 60% 1RM 15 reps, 2 x Working sets 75% 1RM 12 reps, 1 x Failure set 80% 1RM 10 reps
• Hack squat – FST7’s for 3 weeks then drop sets for 1 week
Chest & Calf (Medium carb day)
• Rotator cuff warm up
• Incline BB press/Incline DB press - 1 x warm up 40% 1RM (Rep maximum) 20 reps, 1 x warm up 60% 1RM 15 reps, 2 x Working sets 80% 1RM 8-10 reps, 1 x Failure set 85% 1RM 8 reps
• Cable fly/Flat bench DB fly/Machine fly - 1 x warm up 60% 1RM 15 reps, 2 x Working sets 75% 1RM 12 reps, 1 x Failure set 80% 1RM 10 reps
• Bench press/Flat bench DB press/Machine press - 1 x warm up 60% 1RM 15 reps, 2 x Working sets 75% 1RM 12 reps, 1 x Failure set 80% 1RM 10 reps
• Incline fly - 1 x warm up 60% 1RM 15 reps, 2 x Working sets 75% 1RM 12 reps, 1 x Failure set 80% 1RM 10 reps
• Cable fly/Flat bench DB fly/Machine fly - FST7’s for 3 weeks then drop sets for 1 week
• Seated Calf raise – 1 x warm up 40% 1RM 20 reps, 3 x working set 65% 1RM 15 reps slow eccentric movement, fast concentric movement and a 1 second pause at the top
• Standing Calf raise - 3 x working set 65% 1RM 15 reps slow eccentric movement, fast concentric movement and a 1 second pause at the top
Back (Medium carb day)
• Wide grip lat pulldown - 1 x warm up 40% 1RM (Rep maximum) 20 reps, 1 x warm up 60% 1RM 15 reps, 2 x Working sets 80% 1RM 8-10 reps, 1 x Failure set 85% 1RM 8 reps
• Cable row/1 arm dumbbell row - 1 x warm up 60% 1RM 15 reps, 2 x Working sets 75% 1RM 12 reps, 1 x Failure set 80% 1RM 10 reps.
• Close grip pulldown - 1 x warm up 60% 1RM 15 reps, 2 x Working sets 75% 1RM 12 reps, 1 x Failure set 80% 1RM 10 reps.
• Barbell row/T-bar row/bent over row - 1 x warm up 60% 1RM 15 reps, 2 x Working sets 75% 1RM 12 reps, 1 x Failure set 80% 1RM 10 reps.
• Close or medium grip pulldowns/bent arm pull over/straight bar pushdown - FST7’s for 3 weeks then drop sets for 1 week
Stats
Height - 6 foot 6
Weight - 114kg (250lb)
BF% - 10.23%
parillo caliper method: Chest - 9mm, Abdominal - 21mm, Thigh - 12mm, Bicep - 5mm, Tricep - 9mm, Subscapular - 9mm, Suprailiac - 5mm, lower back - 9mm, calf - 16mm
As you can see bf looks low although still holding to much fat around the abs
Cycle will be as follows:
- 150mg eod test P for 6 weeks (injection spots are glutes and quads)
- .5mg ed liquidex week 1,2,3,4 followed by weeks 5,6 .25mg ed and week 7 .25mg eod
- Might do T3 4 week taper 5%/40%/55% biggest thing I am concerned about is once i come off if my thyroid takes a while to kick start my prolactin will increase, i still have a lump under my left nipple and puffiness and i was thinking of changing liquidex to letro to try the reversal protocol but ide say I will just get it cut out at the end of summer its only 600$ and its not very noticeable atm. (Opinions on t3 would be good)
Getting bloods done on the 15th if all is good I am going ahead already purchased everything ready to go start date will be around 23rd
PCT
- Clomid 50/50/50
- Nolva 40/40/20/20
- Aromasin 12.5mg ed for 3 weeks then forma stanazol 5 pumps twice daily
Diet
Carb Cyle
Setting up my carb cycle with 3 different days; High carb day, Medium carb day, Low carb day.
Will do my best to not have a single cheat meal, I don’t mind repetition when it comes to flavor and diet, not having any sauces with my meals controlling my sodium intake keep it around 2000mg a day.
The Cycle will go as follows
Day 1 – High carb (shoulder workout)
Day 2 – Medium carb (arm workout)
Day 3 – Low carb (rest)
Day 4 – High Carb (Leg workout)
Day 5 – Medium carb (chest & calf workout)
Day 6 – medium carb (Back workout)
Day 7 – Low carb (rest)
Supplements
Animal Pak – Meal 1
Animal Omega – Meal 3
4x1000mg Fish oil caps – Meal 2 and 4
Oxyelite Pro – Meal 1 and pre workout
Animal Flex – Meal 2
Optimum gold standard whey – as listed in diet
Vitargo – as listed in diet
Optimum casein – as listed in diet
Empyrean nutrition beta peptide – Pre workout giving it a go wanted a non stim pre workout due to caffeine in oxyelite pro
High carb day
Meal 1
- 1 cup oats, 3 slices of multigrain toast, 6 egg whites, 2 whole eggs, strawberries (roughly 150g) mixed with oats.
OR
- If lazy 2 cups of oats, 200g frozen blueberries, 500ml skim milk and 40g protein powder blended and drink on the go.
Meal 2
- 150g mixed veggies, 100g brown rice and 300g chicken breast.
Meal 3
- Huge bowl of salad, 200g tuna, 4 slices of multigrain bread and 150g low fat cottage cheese or 15g casein powder if in a rush.
Meal 4
- Meal 2 repeat
OR
- 150g mixed veggies, 100g brown rice, 300g lean kangaroo meat.
Meal 5 (Post Workout)
- 50g protein powder, 500ml skim milk, 1 banana, 50g vitargo/dextrose and 100g blueberries
Meal 6
- 200g chicken breast, 75g veggies
Meal 7
- 20g protein powder and 20g casein with water (I know it’s lazy although it’s easy to down right before bed)
Medium carb day
Meal 1
- 1 cup oats, 6 egg whites, 2 whole eggs, strawberries (roughly 150g) with oats
OR
- Lazy breakfast 1 cup oats, 300ml skim milk, 40g protein powder and 150g blueberries blended
Meal 2
- 50g brown rice, 75g mixed veggies, 250g chicken breast, ½ a teaspoon olive oil
Meal 3
- 2 slices multi grain bread, big salad bowl, 200g tuna, 150g low fat cottage cheese or 15g casein powder if in a rush
Meal 4
- Same as meal 2
OR
- 50g brown rice, 75g mixed veggies, 250g lean kangaroo meat, ½ a teaspoon olive oil
Meal 5 (Post workout)
- 20g vitargo, 1 banana, 50g protein powder, 300ml skim milk and 150g blue berries
Meal 6
- 75g mixed veggies, 200g chicken breast
Meal 7
- 20g protein powder and 20g casein with water
Low carb day
Meal 1
- 1 cup oats, 6 egg whites, 2 whole eggs
Or
- ¾ cup oats, 40g protein powder and 200-300ml skim milk
Meal 2
- 75g mixed veggies, 250g chicken breast
Meal 3
- Bowl of salad, 200g tuna, 150g low fat cottage cheese or 15g casein powder 2 slices wholegrain bread
Meal 4
- 75g mixed veggies 250g chicken breast or lean kangaroo meat
Meal 5
- 200g turkey breast and half a banana
Meal 6
- 200g Chicken breast, 75g mixed veggies
Meal 7
- 20g protein powder, 20g casein powder
Weekly workout routine example
Workout will be 2 days on 1 day off 3 days on 1 day off, never working out for longer than an hour and no cardio.
All movements are performed with 2-3 second eccentric movement, 1 second concentric movement besides hamstrings which are 2-3 seconds eccentric and 2 seconds concentric.
Rest between sets are all 60-90 seconds besides major compound movements which will be 90-120 seconds and wherever else specified.
Shoulders (High carb day)
• Rotator cuff warm ups
• Military press/Seated Barbell shoulder press/Seated dumbbell shoulder press – 1 x warm up 40% 1RM (Rep maximum) 20 reps, 1 x warm up 60% 1RM 15 reps, 2 x Working sets 80% 1RM 8-10 reps, 1 x Failure set 85% 1RM 8 reps
• Standing side lateral raise/sitting side lateral raise/leaning side cable raise - 1 x warm up 60% 1RM 15 reps, 2 x Working sets 75% 1RM 12 reps, 1 x Failure set 80% 1RM 10 reps
• Standing alternating front dumbbell raise/ Seated alternating front dumbbell raise/e-z bar front raise - 1 x warm up 60% 1RM 15 reps, 2 x Working sets 75% 1RM 12 reps, 1 x Failure set 80% 1RM 10 reps
• Cable reverse fly/Dumbbell reverse fly/dumbbell incline reverse fly - 1 x warm up 60% 1RM 15 reps, 2 x Working sets 75% 1RM 12 reps, 1 x Failure set 80% 1RM 10 reps.
• Standing side lateral raise/sitting side lateral raise/leaning side cable raise – FST7’s for 3 weeks (7 sets 15 reps 30 second rest between set) and then drop sets for 1 week.
***8195;
Arms (Medium carb day)
• Close grip barbell bench press (triceps) - 1 x warm up 60% 1RM 15 reps, 2 x Working sets 75% 1RM 12 reps, 1 x Failure set 80% 1RM 10 reps
• V-bar push down/skull crusher - 1 x warm up 60% 1RM 15 reps, 2 x Working sets 75% 1RM 12 reps, 1 x Failure set 80% 1RM 10 reps
• Weighted dips (keep head up direct resistance to the triceps) - 1 x warm up 60% 1RM 15 reps, 2 x Working sets 75% 1RM 12 reps, 1 x Failure set 80% 1RM 10 reps
• If done in 20 minutes do Rope pushdowns - 1 x warm up 60% 1RM 15 reps, 2 x Working sets 75% 1RM 12 reps, 1 x Failure set 80% 1RM 10 reps
• Preacher curl/seated incline alternating DB bicep curl - 1 x warm up 60% 1RM 15 reps, 2 x Working sets 75% 1RM 12 reps, 1 x Failure set 80% 1RM 10 reps
• E-z bar/barbell curl - 1 x warm up 60% 1RM 15 reps, 2 x Working sets 75% 1RM 12 reps, 1 x Failure set 80% 1RM 10 reps
• Hammer curl - 1 x warm up 60% 1RM 15 reps, 2 x Working sets 75% 1RM 12 reps, 1 x Failure set 80% 1RM 10 reps
Legs (High carb day)
• Barbell squat/front squat/Leg press - 1 x warm up 40% 1RM (Rep maximum) 20 reps, 1 x warm up 60% 1RM 15 reps, 2 x Working sets 80% 1RM 10-12 reps, 1 x Failure set 85% 1RM 8-12 reps
• Static lunges/Walking lunges (can alternate between DB and BB week by week) - 1 x warm up 60% 1RM 15 reps, 2 x Working sets 75% 1RM 12 reps, 1 x Failure set 80% 1RM 10 reps
• Leg extensions (never do more than 50% of your own bodyweight) – FST7’s
• Seated leg curl - 1 x warm up 60% 1RM 15 reps, 2 x Working sets 75% 1RM 12 reps, 1 x Failure set 80% 1RM 10 reps
• Laying leg curl - 1 x warm up 60% 1RM 15 reps, 2 x Working sets 75% 1RM 12 reps, 1 x Failure set 80% 1RM 10 reps
• Hack squat – FST7’s for 3 weeks then drop sets for 1 week
Chest & Calf (Medium carb day)
• Rotator cuff warm up
• Incline BB press/Incline DB press - 1 x warm up 40% 1RM (Rep maximum) 20 reps, 1 x warm up 60% 1RM 15 reps, 2 x Working sets 80% 1RM 8-10 reps, 1 x Failure set 85% 1RM 8 reps
• Cable fly/Flat bench DB fly/Machine fly - 1 x warm up 60% 1RM 15 reps, 2 x Working sets 75% 1RM 12 reps, 1 x Failure set 80% 1RM 10 reps
• Bench press/Flat bench DB press/Machine press - 1 x warm up 60% 1RM 15 reps, 2 x Working sets 75% 1RM 12 reps, 1 x Failure set 80% 1RM 10 reps
• Incline fly - 1 x warm up 60% 1RM 15 reps, 2 x Working sets 75% 1RM 12 reps, 1 x Failure set 80% 1RM 10 reps
• Cable fly/Flat bench DB fly/Machine fly - FST7’s for 3 weeks then drop sets for 1 week
• Seated Calf raise – 1 x warm up 40% 1RM 20 reps, 3 x working set 65% 1RM 15 reps slow eccentric movement, fast concentric movement and a 1 second pause at the top
• Standing Calf raise - 3 x working set 65% 1RM 15 reps slow eccentric movement, fast concentric movement and a 1 second pause at the top
Back (Medium carb day)
• Wide grip lat pulldown - 1 x warm up 40% 1RM (Rep maximum) 20 reps, 1 x warm up 60% 1RM 15 reps, 2 x Working sets 80% 1RM 8-10 reps, 1 x Failure set 85% 1RM 8 reps
• Cable row/1 arm dumbbell row - 1 x warm up 60% 1RM 15 reps, 2 x Working sets 75% 1RM 12 reps, 1 x Failure set 80% 1RM 10 reps.
• Close grip pulldown - 1 x warm up 60% 1RM 15 reps, 2 x Working sets 75% 1RM 12 reps, 1 x Failure set 80% 1RM 10 reps.
• Barbell row/T-bar row/bent over row - 1 x warm up 60% 1RM 15 reps, 2 x Working sets 75% 1RM 12 reps, 1 x Failure set 80% 1RM 10 reps.
• Close or medium grip pulldowns/bent arm pull over/straight bar pushdown - FST7’s for 3 weeks then drop sets for 1 week
You're built a lot like me -- a lot of these measurements are right inline with mine (incl height; nice to see!). I think the diet is great, although I have to wonder why you're going with egg whites instead of just the whole egg. Since you're carb cycling, why do you care about the extra fat? Fat is good for you. I like your training, in general, too. Personally, I would do some cleans too, but that's just me. No deadlifts?
