Hola, quick info on cycle and info on meal plan is below!
Edit: This is my first cycle
Cycle:
Testosterone enanthate - 500mg per week(250mg mon/thurs) 1-12 weeks
Exemestane - 12.5mg ED
PCT:
Start 2 weeks after last pin
clomid - ED 4 weeks 50/50/50/50
Nolvadex - ED 4 weeks 40/40/20/20
Stats:
Height: 5'8 1/2
Age: 27
Weight: 182
BF% - (last time checked I was at 6%, very likely it was higher because of the margin of error for calipers. I assume I'm higher closer to 8-10. Picture attached)
Experience:5+years
Backstory - Ex fat guy. Tipped scales at 297lbs(287 in pic, attached below) Lost weight quickly, started to lift, haven't looked back. I don't think I've yet reached my "genetic potential" however, I feel I have enough experience and knowledge to experiment outside the box.
View attachment 553182
------------------------
Trying to put on good mass size while minimizing fat, going to be very strict--if cheat meals come in, they will be planned accordingly--how is this looking?
Calories Carbs Fats Proteins
4,141 419g 115g 268g
Meal 1/Preworkout
4 whole eggs
1/2 cup old fashioned oats 1 packet cream of wheat
1 tbsp natty peanut butter
Cal 684 Carb 59 Fat34 P38
Meal 2 Post workout
1 1/2 scoops whey
80g dextrose
Cal580 Carb 85 Fat 3 P 40
Meal 3
6oz lean turkey/chicken
2 slices whole wheat bread
1/2 avacado
Cal525 Carb 48 Fat 15 P52
Meal 4
Chobani Greek Yogurt w/fruit 8 oz
1 banana
Handful of mixed nuts(1-2oz) |
Cal646 Carb 70 Fat 32 P30
Meal 5
1 scoop whey
2 slices whole wheat bread
2 tbsp natty peanut butter
Cal550 Carb 49 Fat 19 P43
Meal 6
2 cups white rice
6-8oz lean meat/chicken/turkey/red meat
1 cup brocolli or cauliflauer
Cal706 Carb 95 Fat 6will increase if red meat/turkey is chosen) P45
Meal 7(before bed)
1 cup cottage cheese
1 packet of instant cream of wheat
Handful of mixed nuts(1-2oz)
Cal 450 Carb38 Fat21 P 30
The numbers will more than likely be slightly higher or lower depending on I evenly measure things but for the most part this is where it would sit. I'm contemplating lowering my protein intake and upping the fats a big more but I was looking for some input first. I'd say 90% of everything is coming from whole foods with just my post workout meal supplemented as a shake and a small shake later in the day. Also, I can't necessarily always get ahold of steak/red meat since it can get pricey, thoughts on ground beef?
Sidenote:
Training is broken up in a 5 day split.
Mon - Ch/tris
Tues - Back/Bis
Wed - Legs
Thurs - Shoulders/Traps
Friday - Rotation day, I rotate typically in fashion of a giant assembly line. Whichever muscle group was worked monday, I work again. This excludes arms, so if chest/tris then I just do chest on friday again. The following week I rotate and back will go first, so on and so on.
Sat/sun rest days.
Edit: This is my first cycle
Cycle:
Testosterone enanthate - 500mg per week(250mg mon/thurs) 1-12 weeks
Exemestane - 12.5mg ED
PCT:
Start 2 weeks after last pin
clomid - ED 4 weeks 50/50/50/50
Nolvadex - ED 4 weeks 40/40/20/20
Stats:
Height: 5'8 1/2
Age: 27
Weight: 182
BF% - (last time checked I was at 6%, very likely it was higher because of the margin of error for calipers. I assume I'm higher closer to 8-10. Picture attached)
Experience:5+years
Backstory - Ex fat guy. Tipped scales at 297lbs(287 in pic, attached below) Lost weight quickly, started to lift, haven't looked back. I don't think I've yet reached my "genetic potential" however, I feel I have enough experience and knowledge to experiment outside the box.
View attachment 553182
------------------------
Trying to put on good mass size while minimizing fat, going to be very strict--if cheat meals come in, they will be planned accordingly--how is this looking?
Calories Carbs Fats Proteins
4,141 419g 115g 268g
Meal 1/Preworkout
4 whole eggs
1/2 cup old fashioned oats 1 packet cream of wheat
1 tbsp natty peanut butter
Cal 684 Carb 59 Fat34 P38
Meal 2 Post workout
1 1/2 scoops whey
80g dextrose
Cal580 Carb 85 Fat 3 P 40
Meal 3
6oz lean turkey/chicken
2 slices whole wheat bread
1/2 avacado
Cal525 Carb 48 Fat 15 P52
Meal 4
Chobani Greek Yogurt w/fruit 8 oz
1 banana
Handful of mixed nuts(1-2oz) |
Cal646 Carb 70 Fat 32 P30
Meal 5
1 scoop whey
2 slices whole wheat bread
2 tbsp natty peanut butter
Cal550 Carb 49 Fat 19 P43
Meal 6
2 cups white rice
6-8oz lean meat/chicken/turkey/red meat
1 cup brocolli or cauliflauer
Cal706 Carb 95 Fat 6will increase if red meat/turkey is chosen) P45
Meal 7(before bed)
1 cup cottage cheese
1 packet of instant cream of wheat
Handful of mixed nuts(1-2oz)
Cal 450 Carb38 Fat21 P 30
The numbers will more than likely be slightly higher or lower depending on I evenly measure things but for the most part this is where it would sit. I'm contemplating lowering my protein intake and upping the fats a big more but I was looking for some input first. I'd say 90% of everything is coming from whole foods with just my post workout meal supplemented as a shake and a small shake later in the day. Also, I can't necessarily always get ahold of steak/red meat since it can get pricey, thoughts on ground beef?
Sidenote:
Training is broken up in a 5 day split.
Mon - Ch/tris
Tues - Back/Bis
Wed - Legs
Thurs - Shoulders/Traps
Friday - Rotation day, I rotate typically in fashion of a giant assembly line. Whichever muscle group was worked monday, I work again. This excludes arms, so if chest/tris then I just do chest on friday again. The following week I rotate and back will go first, so on and so on.
Sat/sun rest days.
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