Thanks for having this thread around 3J,
I'm currently getting ready for my second cycle (first was test prop only @ .5 EOD x 6 weeks) This next one is test + Anavar (var) 350/40 mg/week for 8 weeks.
It took me a while to realize that no matter what I take, or how long I'm on it, the gains won't truly come without the proper diet. Before I ask for that advice, I felt I should give a little more than BMR and TDEE stats:
I';m a 40 year old, insulin dependent diabetic (since age 12). Around 3 years ago, I suffered a heart attack, which led to a quadruple bypass surgery. The dye used in the surgery put me into renal failure. I received a transplant from my wife a year later and have been healthy as a horse for the last 2 years.
One of the medications I am on is prednisone. This of course, will break down lean muscle and store fat very easily. Before I got back into the gym, my BF% was around 29%. It's now around 17. I know the first thing that most will say is "why the hell are you even cycling with those types of health problems" But to be honest, the Anavar (var) is provided by my doctor to combat the effects of the prednisone, and the test has been approved by my cardiologist, as long as I can keep my BP within a tolerable range.
Now, onto some stats and workouts
Age:40 /Weight:185/height: 5' 9"/bf: fluxates between 17 and 18
Goals: I've always been the skinny guy in awe of everyone that can walk around looking buff. I've seen moderate gains from the cycles and I'm looking for more. I need to get my bf down a bit more but at the same time, I would like to see some real gains from the cycle I***8217;m doing. Maybe reposition the weight at the same time as I bulk.
My BMR is 1822.55 (according to an online BMR calculator) my TDEE is 3144 (I work out between 5-6 times a week, resting different muscle groups between workouts)
I've been meeting with a trainer at our local gym and he gave me a certain diet to work off of. But here is what I was doing before that. I do apologize though, I am horrible at figuring out the MACROS part, which is probably another one of my problems.
Breakfast 7am - Protein shake with frozen strawberries, made with 1 cup of 0% fat free milk. 1000mg tablet of Fish Oil
9am meal - 8 egg whites, or 1 cup of liquid egg whites. ½ cup of un-sugared and un-salted grits. (or two pieces of melba toast)
Pre-WO 11am - One 4-5oz chicken breast, or baked ground turkey patty. Or 4 oz of baked Tilapia. 1 med sized apple and 1 cup of broccoli.
1pm-2pm gym time with 20 min cardio following workout. During the workout, I usually drink some sort of intra-workout BCAA's
PWO 2:30 - 16oz protein shake. Another 4 oz of chicken, beef, or fish, and ½ cup of brown rice, peas or beans.
6pm meal - Chicken salad made with 4oz chicken breast with romaine lettuce and spinach topped with ¼ cup of cheese and cucumbers. Plus, 1 cup of mixed or steamed veggies (asparagus, green beans etc). ½ cup of whole grain pasta or one small red potato.
The diet plan the trainer was suggesting, runs along this same line, but suggested no carbs after 4pm each day, and to eat some sort of slow burning protein before bedtime.
My workout routine runs
Monday - Back/Tuesday - Arms - Shoulders/Wednesday - Legs/Thursday - Chest/Friday - Core/Saturday - rotates, 1st weekend back, 2nd arms, etc
Sorry for the lengthy explanation but I figured you would want as much info as I could give.
