laffytaffy said:
OK my diet for this cycle is
brkfst - omelete and fruit
mid morning- white meat chicken with rice
noon - steak and salad
mid afternoon - protein shake
evening- tuna wrap
night time- protein shake
TrainIng:
Monday - shoulders and bis
Tuesday- chest traps
Wednesday-off
Thursday-back, tris
Friday shoulders, bis
Saturday off
Sunday- chest traps
etc......
I try to follow this as best as i can but sometimes my schedule for work and school and stuff is very hectic so on the odd occasion ill miss breakfast or a meal here and there.
First off, you need more carbs in your diet if you want to fuel your training. That is way to low carb. I would do something like this:
Morning: Protein shake blended with a cup of oatmeal
Mid morning: Chicken breast sandwich on wheat bread
Lunch: Lean steak and 1 cup of brown rice
Mid afternoon: Protein Shake
Dinner: Chicken or beef, salad or broccoli
Before bed: Protein Shake with 2 tbsp of flaxseed oil
I have listed all low GI complex carbs in your diet. These are slow burning carbs that will give you sustained energy through out the day and not cause a huge spike in insulin levels. I have listed your first 3 meals with these carbs so that way you can get them in first and then slowly deplete as the day goes on and into the night. If you can try and train after meal 3. This way you have enough energy for training. Then your training will utilize your gylcogen stores (from the carbs) and burn them up. Then when you don't ingest anymore carbs after training (the last 3 meals) your body should use your bodyfat for any other energy expidentures. This way you should loose bodyfat and you slowly carb deplete. The diet you had listed above would make you feel like shit. I don't see how you could possibly train. Carbs are not evil. Its all about how you time them. But they do belong in a diet.
Now for your Training. I see a lot of things here I do not like. If I were you I would train 5 days a week hiting each bodypart. I find that this split works best for me anyways. I find that if I hit chest, I usually don't have enough left in the tank to finish up a triceps workout. Well, I could finish up a tricep workout, I just couldn't hit it as hard as I could if I trained it separtely.
I don't see legs in your workout. Why? Its like this man. The more muscle you have on your fram, the leaner you will be. When you train legs, it tends to make the rest of the body grow better. It's also a good "cardio" workout, in a sense. So you are going to have to train legs. There are no ifs, ands, of buts around that. Man up.
By training delts before chest, your going to be weaker on chest day. Delt training involves your delts, and your triceps. Chest training calls for these two as well. To get the most out of your chest training, you need to have these two as fresh as possible.
Quit this training a bodypart twice a week. This will only slow your gains in the gym. Give the muscle as long as possible to rest. This is why I advocate a week between bodyparts. This is the split I like best:
Monday: Chest, and calves
Tuesday: Back, and forearms optional
Wednesday: Quads and Hams
Thursday: Delts, Traps, and calves
Friday: Arms
Sat. off
Sun. off
I like to do 3-4 exercises for each muscle group. Three to four sets each, 8-12 reps. Go mainly with barbell and db exercises. Save the machines for the end when you hardly have any gas left in the tank.
Perform cardio 3 times a week @ 20 minutes per session, then move up to 30. This will not mess up your muscle growth. Training chest, delts, and traps twice a week will. And not training legs.
Personally I don't think Cyp and Eq is much of a bulking cycle. Cyp is a powerful anabolic that can provide you with great gains. It will not fatten you up as long as your diet is in place. It may make you hold water, but take a good anti e like aromasin. Aromasin unlike other anti-e's has no bad affect on your cholesterol/lipid profile. Eq is a great anabolic that will help you with nice lean gains. I would recomend 400mgs a week of eq, and 500-600mgs a week of cyp. I don't know how long you plan on running this cycle but I would recommend you run it for a good while. It can take eq a while to work. The longer I stay on ,the better gains I get. I have been on for a year straight and had no problem getting back my natural test levels.
If you stick to the plan I have laid out for you above you should get great lean gains.
Good luck, stick with everything as laid out above and post some more pics in 6 weeks and you should find a noticeable difference in your physiqe.
