Hey, everyone I've been a lurker around these parts for quite some time now and was planning to do my first cycle in august right after summers end for 10 weeks.
I've been training for 1.3-5 years and have been seriously dialing in my diet and continue to experiment with my training, ever since to prevent platues. began at 130lbs when I decided to lift weights and workout at home for a couple months before I decided to join the gym and commit myself to changing my body.
I currently weigh in at 173-175lbs on any given day at roughly 12-13% bodyfat and am 5'6-7 of manlet stature.
My training schedule is as follows on a 5 day once a week per muscle group workout.
Chest;
DB Press; 80 x 9/8/7/6 (4) sets
Incline DB Press; 60 x 8/8/7 (3) sets
Machine Decline Press seat 7;
185-90 x 11/8/7 (3) sets
Machine Chest Fly; 165 x 10/9 medium speed superset with 100 x 20/19 slow tempo for tight burn. (2) sets.
Chest jiggles; bodyweight 50 per side. lol?
(12 sets)
Back;
Deadlift; 265-275 x 8/7/6 (3) sets
Low Row Pulls; 170-80 x 10/9/9/7 (4) sets
Lat pulldowns;130-140 x 10/10/8 (3) sets
usually dead tired at this point.
(10 sets)
Shoulders;
Fixed barbell weighted Shoulder press; 100-110 x 15/9/7/7 (4) sets
Machine Shoulder Press; 200-205 x 10/6/5 medium tempo superset last 2 sets with 110 x 8/7 slow tempo for burn(3) sets
Back Flys Machine; 160-165 x 11/12/6 superset each with 115-120 x 12/9/7 full range of motion. (3) sets.
DB Shrugs; 50 x 10/10/9 with 2-3 second holds per rep.(13 sets)
Arms; Hammer Curls; 45 x 11/10/10/9 medium tempo (4)sets.
Preacher curls;70-80 x 12/8/7 superset with 30-40 x 8/7 last two sets.
CG Smith Tri Press;190-195 x 10/9/7 (3) sets.
Skulls;70-80 x 13/11/10/8. using strict form per rep. (4 sets)
Tricep Pulldown EZ bar; 72.5 x 10/10/10 slow tempo. (2-3)sets on any given day.
(7) sets biceps / (9-10) sets triceps.
Legs;
BB squats; 225-230 x 10/10/10/9/9 (5)sets
Leg Press; 530-40 x 17/18/17/17/18 (5)sets
Leg Curls;110 x 11/10/10/10(4)sets.
(14 sets)
Current diet;
1;
1cup of oatmeal w/ cinnamon and water.1 scoop ON casein w/ water.
2;
omlette (2-3) eggs with American cheese onion and mushroom. 1/4 cup almonds.protein based naked fruit drink. (my indulgence)
3;
1-2 veggie burgers no bun or turkey burgers. w/ a side of 5oz can of tuna. *yuck
water.
4;
4-6 oz chicken with salad or veggies pan fried in coconut oil.1 scoop whey.5 cup oatmeal
5;
2 scoops whey post workout1-2 bananas 1 scoop waxy maize.
6;4-6oz chicken with .5 oatmeal or .5 rice (depends if am lazy) veggies.
4egg whites boiled.couple almonds.
7;
2 scoops casein protein (tried cottage cheese. no go.)
Sleep; 7-9 hours a night.
I know I have 5-6 powder protein on any given day. I just love the taste, so it doesn't bother me but I incorporate real food as best as I can with it, so it's not a liquid diet, except pre bed. I also didn't list salmon because its expensive, but it's usually cooked in the house 1-2 times per week.
Supplementation;Casein/whey protein
jack3d
ON multi
Kre-Alk creatine.
Vit. C/D
Calcium
Fish Oils.
Proposed cycle;
Test Prop 125 EOD 10 weeks / Masteron 100mg EOD per day.
10 weeks on.
A-Dex; on hand.
Nolva;
deciding whether to run 10-20 ED while on cycle or only if gyno pops up, as I do not know if I am gyno prone. suggestions?
I don't mind pins at all and want to get to the point than waiting around for test E at 4-5 weeks later. 4 pins per week. 500mg per week and I know test prop has more test per mg than test e hence 10 weeks opposed to 11-12. I would rather not be walking around with crappy lipid panels for as long as I need to be. get in. get out. get swole.
I will be dropping jack3d and creatine as I won't need them on cycle and will save them for PCT to preserve strength, but will supplement with all others for general well being.
PCT;
Clomid;
300/200/100/100/100/100/100100 ED
week 2 100 ED
week 3 100 ED, last 3 days 50 ED
Nolva;
40 week 1
40 week 2
20 week 3
20 last 3 days 10 week 4
HCG;I don't know yet, most people never do it and this is my first cycle and I usually only hear Human Chorionic Gonadotropin (HCG) come up in heavier cycles. Any suggestions and how to incorporate this? post 2-3 days after last injection.
I know my diet will need even more protein and carbs and fats. Carbs won't be much of a problem, but am aiming for at least 325-50g of protein per day. 350-375g of carbs and 85g of fats.
Last thing; should I train the same. 1 muscle group per week and just lift heavier weights each week as being on will allow me to or train more frequently? Switch up my routine and train like for example.
chest/bi's.
Legs
abs/cardio (rest day)
Shoulders/tri's.
Back
abs/cardio (rest day)
2days on 1 day off.
rinse and repeat.
am trying to maximize muscle gain and would be happy with 15-20lbs of solid muscle packed on. anything more is icing on the cake.
am also concerned of stretch marks as many users report this because you gain weight so quickly and was just wondering if anyone uses anything besides cocoa butter for prevention.
suggestions? comments? critics?
Thanks.
I've been training for 1.3-5 years and have been seriously dialing in my diet and continue to experiment with my training, ever since to prevent platues. began at 130lbs when I decided to lift weights and workout at home for a couple months before I decided to join the gym and commit myself to changing my body.
I currently weigh in at 173-175lbs on any given day at roughly 12-13% bodyfat and am 5'6-7 of manlet stature.
My training schedule is as follows on a 5 day once a week per muscle group workout.
Chest;
DB Press; 80 x 9/8/7/6 (4) sets
Incline DB Press; 60 x 8/8/7 (3) sets
Machine Decline Press seat 7;
185-90 x 11/8/7 (3) sets
Machine Chest Fly; 165 x 10/9 medium speed superset with 100 x 20/19 slow tempo for tight burn. (2) sets.
Chest jiggles; bodyweight 50 per side. lol?
(12 sets)
Back;
Deadlift; 265-275 x 8/7/6 (3) sets
Low Row Pulls; 170-80 x 10/9/9/7 (4) sets
Lat pulldowns;130-140 x 10/10/8 (3) sets
usually dead tired at this point.
(10 sets)
Shoulders;
Fixed barbell weighted Shoulder press; 100-110 x 15/9/7/7 (4) sets
Machine Shoulder Press; 200-205 x 10/6/5 medium tempo superset last 2 sets with 110 x 8/7 slow tempo for burn(3) sets
Back Flys Machine; 160-165 x 11/12/6 superset each with 115-120 x 12/9/7 full range of motion. (3) sets.
DB Shrugs; 50 x 10/10/9 with 2-3 second holds per rep.(13 sets)
Arms; Hammer Curls; 45 x 11/10/10/9 medium tempo (4)sets.
Preacher curls;70-80 x 12/8/7 superset with 30-40 x 8/7 last two sets.
CG Smith Tri Press;190-195 x 10/9/7 (3) sets.
Skulls;70-80 x 13/11/10/8. using strict form per rep. (4 sets)
Tricep Pulldown EZ bar; 72.5 x 10/10/10 slow tempo. (2-3)sets on any given day.
(7) sets biceps / (9-10) sets triceps.
Legs;
BB squats; 225-230 x 10/10/10/9/9 (5)sets
Leg Press; 530-40 x 17/18/17/17/18 (5)sets
Leg Curls;110 x 11/10/10/10(4)sets.
(14 sets)
Current diet;
1;
1cup of oatmeal w/ cinnamon and water.1 scoop ON casein w/ water.
2;
omlette (2-3) eggs with American cheese onion and mushroom. 1/4 cup almonds.protein based naked fruit drink. (my indulgence)
3;
1-2 veggie burgers no bun or turkey burgers. w/ a side of 5oz can of tuna. *yuck
water.
4;
4-6 oz chicken with salad or veggies pan fried in coconut oil.1 scoop whey.5 cup oatmeal
5;
2 scoops whey post workout1-2 bananas 1 scoop waxy maize.
6;4-6oz chicken with .5 oatmeal or .5 rice (depends if am lazy) veggies.
4egg whites boiled.couple almonds.
7;
2 scoops casein protein (tried cottage cheese. no go.)
Sleep; 7-9 hours a night.
I know I have 5-6 powder protein on any given day. I just love the taste, so it doesn't bother me but I incorporate real food as best as I can with it, so it's not a liquid diet, except pre bed. I also didn't list salmon because its expensive, but it's usually cooked in the house 1-2 times per week.
Supplementation;Casein/whey protein
jack3d
ON multi
Kre-Alk creatine.
Vit. C/D
Calcium
Fish Oils.
Proposed cycle;
Test Prop 125 EOD 10 weeks / Masteron 100mg EOD per day.
10 weeks on.
A-Dex; on hand.
Nolva;
deciding whether to run 10-20 ED while on cycle or only if gyno pops up, as I do not know if I am gyno prone. suggestions?
I don't mind pins at all and want to get to the point than waiting around for test E at 4-5 weeks later. 4 pins per week. 500mg per week and I know test prop has more test per mg than test e hence 10 weeks opposed to 11-12. I would rather not be walking around with crappy lipid panels for as long as I need to be. get in. get out. get swole.
I will be dropping jack3d and creatine as I won't need them on cycle and will save them for PCT to preserve strength, but will supplement with all others for general well being.
PCT;
Clomid;
300/200/100/100/100/100/100100 ED
week 2 100 ED
week 3 100 ED, last 3 days 50 ED
Nolva;
40 week 1
40 week 2
20 week 3
20 last 3 days 10 week 4
HCG;I don't know yet, most people never do it and this is my first cycle and I usually only hear Human Chorionic Gonadotropin (HCG) come up in heavier cycles. Any suggestions and how to incorporate this? post 2-3 days after last injection.
I know my diet will need even more protein and carbs and fats. Carbs won't be much of a problem, but am aiming for at least 325-50g of protein per day. 350-375g of carbs and 85g of fats.
Last thing; should I train the same. 1 muscle group per week and just lift heavier weights each week as being on will allow me to or train more frequently? Switch up my routine and train like for example.
chest/bi's.
Legs
abs/cardio (rest day)
Shoulders/tri's.
Back
abs/cardio (rest day)
2days on 1 day off.
rinse and repeat.
am trying to maximize muscle gain and would be happy with 15-20lbs of solid muscle packed on. anything more is icing on the cake.
am also concerned of stretch marks as many users report this because you gain weight so quickly and was just wondering if anyone uses anything besides cocoa butter for prevention.
suggestions? comments? critics?
Thanks.
