Cycle
Sust 250 - 375mg 1-16. Pinned 3x a week 125mg.
EQ - 700mg 1-16. Pinned 2x a week 350mg.
Mast E - 300mg 1-16. Pinned 3x a week 100mg.
Tbol - 50mg 1-6 split 25 morning 25 pre.
anavar - 40mg 10-16 split 10mg 4x
GW-1516 15mg a day for 8 weeks around cycling event time (non competitive)
hcg 250mg 2x a week.
MT2 loaded then maintained. I won't lay out my protocol but PM me if you like.
Accessories such as nicotinic acid, cycle support, udca, tudca, Nizoral, rogaine
MAY ADD finasteride
Stats(done fasted cold in the morning)
Weight: 189 carb depleted
BF: 12%~
Neck – 16
* Chest - 43.25
* Stomach at belly button - 34.5
* Waist line (where your pants sit when worn properly) – 33.5
* Biceps with arms extended out to side – L 12.75 R 12.5
* Thighs – 23
* Calves – 14.25
* Forearm 3 inches from elbow – 11.5
Goals: Add as much LBM as I can. Minimize fat gain. Id like to end up under 10% without going under 192. Lose 4 lbs of fat gain 6 lbs of muscle. I feel this is very attainable and will expect more lbs gained during cycle from water and glycogen.
Lose 1in or more on waist
Gain 1in on chest and arms. 2in on thighs and 1in calves.
Increase flexibility.
These are my goals. I will aim to exceed them.
Training
M - Chest/Bis/Forearms/Abs -> 1hr~ cycling + Plyo legs
T - Back/Tris/Calves -> TABATA rower
W - Shoulders/Forearms/Abs
Th - Legs/Calves -> 20m LISS stairmaster
F - Arms/Forearms/Abs -> TABATA field training
Sa - No weights -> 1hr+ cycling
Su - No weights -> 30-45m swimming.
Cardio varies but this is a general layout. Yoga 2x a week.
I do a "pump and stretch" before bed and upon waking. Simple band work. Waking will do muscle group worked yesterday, before bed is muscle worked that day.
Ex) Leg day, do 50~ BW squats to increase blood flow and stretch out a bit. Next morning do 30 lunges with twists to stretch the groin.
Diet
3J in charge of that.
3500kcal. Carb cycle 200 low 300 mid 400 high
Started Thursday
Day 4
Will throw up pics on Thursday and then probably once every 4 weeks after that. Will update weight and measurements weekly however. Will note any strength gains/other things.
Chest seems to be a little more "pumped" looking. I attribute this to pushups Ive been doing in the morning. GF commented on it.
Cheers guys Ill check again and answer any questions. If not Ill pop in randomly to give an update.
Sust 250 - 375mg 1-16. Pinned 3x a week 125mg.
EQ - 700mg 1-16. Pinned 2x a week 350mg.
Mast E - 300mg 1-16. Pinned 3x a week 100mg.
Tbol - 50mg 1-6 split 25 morning 25 pre.
anavar - 40mg 10-16 split 10mg 4x
GW-1516 15mg a day for 8 weeks around cycling event time (non competitive)
hcg 250mg 2x a week.
MT2 loaded then maintained. I won't lay out my protocol but PM me if you like.
Accessories such as nicotinic acid, cycle support, udca, tudca, Nizoral, rogaine
MAY ADD finasteride
Stats(done fasted cold in the morning)
Weight: 189 carb depleted
BF: 12%~
Neck – 16
* Chest - 43.25
* Stomach at belly button - 34.5
* Waist line (where your pants sit when worn properly) – 33.5
* Biceps with arms extended out to side – L 12.75 R 12.5
* Thighs – 23
* Calves – 14.25
* Forearm 3 inches from elbow – 11.5
Goals: Add as much LBM as I can. Minimize fat gain. Id like to end up under 10% without going under 192. Lose 4 lbs of fat gain 6 lbs of muscle. I feel this is very attainable and will expect more lbs gained during cycle from water and glycogen.
Lose 1in or more on waist
Gain 1in on chest and arms. 2in on thighs and 1in calves.
Increase flexibility.
These are my goals. I will aim to exceed them.
Training
M - Chest/Bis/Forearms/Abs -> 1hr~ cycling + Plyo legs
T - Back/Tris/Calves -> TABATA rower
W - Shoulders/Forearms/Abs
Th - Legs/Calves -> 20m LISS stairmaster
F - Arms/Forearms/Abs -> TABATA field training
Sa - No weights -> 1hr+ cycling
Su - No weights -> 30-45m swimming.
Cardio varies but this is a general layout. Yoga 2x a week.
I do a "pump and stretch" before bed and upon waking. Simple band work. Waking will do muscle group worked yesterday, before bed is muscle worked that day.
Ex) Leg day, do 50~ BW squats to increase blood flow and stretch out a bit. Next morning do 30 lunges with twists to stretch the groin.
Diet
3J in charge of that.
3500kcal. Carb cycle 200 low 300 mid 400 high
Started Thursday
Day 4
Will throw up pics on Thursday and then probably once every 4 weeks after that. Will update weight and measurements weekly however. Will note any strength gains/other things.
Chest seems to be a little more "pumped" looking. I attribute this to pushups Ive been doing in the morning. GF commented on it.
Cheers guys Ill check again and answer any questions. If not Ill pop in randomly to give an update.
