StRoNgOnE
New member
Age: 34
Weight: 187.6lbs
Height: 5'11"
Bf: (My crapy scale says 19% I'd say closer to 12 - 15%)
Male BMR: 1938 Calories
TDEE: 3489 Calories
Calories to Gain - 4187 Calories (based on High activity)
Calories to Lose - 2791 Calories (based on High activity)
Training Age: On an off for 10ish years... but pretty solid for the last 4...
A bit of back ground/history:
I've started off lifting @ ~`123lbs, and THIS height... I know.. SUPER ecto here... my wrists, and forearms were the same size... small ribcage etc... it was pretty brutal. My chest was honestly con-CAVE...
Ok... well I've gone from 123 at this height (I know...) to 155... then struggled, and ate EVERYTHING that wasn't nailed down... till I got up to 165...
From there.. I did a few light test cycles... 250mg/week for 8 weeks etc... gained, and kept about 16lbs...
Over the years... I've never really gone higher then 500mg/week of test, and haven't really run anything longer then 12 weeks.. I've kept things simple... I've done:
These were done over the course of around 10ish years.. I've been as heavy as 210, and bloated... to as light as 175 and ripped @ 6%
My goals in the past: Get HUGE in the winter/Ripped in the summer etc...
Things have changed...
I have moved on from regular BB style training to Muay Thai training instead...
Seeing as I'm 34 now... and am looking to use Muay Thai to stay in shape, and maybe compete in some amateur stuff, as well as wanting to look good (who doesn't...) I proposed this
CURRENT GOAL: To lean out, not gain much more mass, but get vascular, and ripped, while maintaining my gas... so high doses are out. So is Winny... I have bad joints...
Proposed cycle:
Weeks 1 - 15 - Enanthate - 250mg/week
Weeks 1 - 13 - Equipoise - 600mg/week
Weeks 1 - 13 - letro - 0.625/EOD
Weeks 11 - 17 - var/40mg day
PCT 40/40/20/20 nolva along with and Unleashed/Post Cycle Combo...
Diet:
This is what I have in mind while off cycle:
Meal 1:
2 scoop(s), 100% Whey Gold Standard
0.5 cup, Quaker Oats
0.5 cup, Berries
Meal 2: (Pre Workout)
6 Large Whole Egg(s)
1 oz, Almonds (dry roasted)
Meal 3: (post workout)
2 scoop(s), 100% Whey Gold Standard
2 scoop, Gatorade
1 scoop, GlycoCarb
Meal 4:
1 Cans of Tuna
1 tbsp, Reg. Mayonnaise
1 cup, Brown Rice (cooked)
Meal 5:
5 oz, Chicken Breast (no skin)
1 cup, Broccoli (raw)
0.5 oz, Almonds (dry roasted)
Meal 6:
6oz, Chicken Breast (no skin)
0.5 cup, Broccoli (raw)
1 tbsp, Udo's Choice
Totals:
Calories: 2900
Protein: 275
Carbs: 225
Fat: 100
Ratio: 40/30/30
While on... I'm going to eat the same thing... but just up it by 20% so
Totals:
Calories: 3290
Protein: 325
Carbs: 250
Fat: 110
Ratio: 40/30/30
Training:
- Cardio - 4 x week either 30min in the am or HIIT in the aft.
- Weights - 3 x week on a WS4SB III template
- Muay Thai - 4 x week
Thoughts?? Flames??
Have at'r
Weight: 187.6lbs
Height: 5'11"
Bf: (My crapy scale says 19% I'd say closer to 12 - 15%)
Male BMR: 1938 Calories
TDEE: 3489 Calories
Calories to Gain - 4187 Calories (based on High activity)
Calories to Lose - 2791 Calories (based on High activity)
Training Age: On an off for 10ish years... but pretty solid for the last 4...
A bit of back ground/history:
I've started off lifting @ ~`123lbs, and THIS height... I know.. SUPER ecto here... my wrists, and forearms were the same size... small ribcage etc... it was pretty brutal. My chest was honestly con-CAVE...
Ok... well I've gone from 123 at this height (I know...) to 155... then struggled, and ate EVERYTHING that wasn't nailed down... till I got up to 165...
From there.. I did a few light test cycles... 250mg/week for 8 weeks etc... gained, and kept about 16lbs...
Over the years... I've never really gone higher then 500mg/week of test, and haven't really run anything longer then 12 weeks.. I've kept things simple... I've done:
- Test only/250mg week (a LONG LONG time ago...)
- Test/deca/dbol - 500/300/40ed
- prop/Npp/var - 100EOD/75EOD/40ed
- Test/deca/eq - 250/300/450
These were done over the course of around 10ish years.. I've been as heavy as 210, and bloated... to as light as 175 and ripped @ 6%
My goals in the past: Get HUGE in the winter/Ripped in the summer etc...
Things have changed...
I have moved on from regular BB style training to Muay Thai training instead...
Seeing as I'm 34 now... and am looking to use Muay Thai to stay in shape, and maybe compete in some amateur stuff, as well as wanting to look good (who doesn't...) I proposed this
CURRENT GOAL: To lean out, not gain much more mass, but get vascular, and ripped, while maintaining my gas... so high doses are out. So is Winny... I have bad joints...
Proposed cycle:
Weeks 1 - 15 - Enanthate - 250mg/week
Weeks 1 - 13 - Equipoise - 600mg/week
Weeks 1 - 13 - letro - 0.625/EOD
Weeks 11 - 17 - var/40mg day
PCT 40/40/20/20 nolva along with and Unleashed/Post Cycle Combo...
Diet:
This is what I have in mind while off cycle:
Meal 1:
2 scoop(s), 100% Whey Gold Standard
0.5 cup, Quaker Oats
0.5 cup, Berries
Meal 2: (Pre Workout)
6 Large Whole Egg(s)
1 oz, Almonds (dry roasted)
Meal 3: (post workout)
2 scoop(s), 100% Whey Gold Standard
2 scoop, Gatorade
1 scoop, GlycoCarb
Meal 4:
1 Cans of Tuna
1 tbsp, Reg. Mayonnaise
1 cup, Brown Rice (cooked)
Meal 5:
5 oz, Chicken Breast (no skin)
1 cup, Broccoli (raw)
0.5 oz, Almonds (dry roasted)
Meal 6:
6oz, Chicken Breast (no skin)
0.5 cup, Broccoli (raw)
1 tbsp, Udo's Choice
Totals:
Calories: 2900
Protein: 275
Carbs: 225
Fat: 100
Ratio: 40/30/30
While on... I'm going to eat the same thing... but just up it by 20% so
Totals:
Calories: 3290
Protein: 325
Carbs: 250
Fat: 110
Ratio: 40/30/30
Training:
- Cardio - 4 x week either 30min in the am or HIIT in the aft.
- Weights - 3 x week on a WS4SB III template
- Muay Thai - 4 x week
Thoughts?? Flames??
Have at'r
Last edited:
