alteredgenes
New member
I am getting ready to start my summer 2003 Lean Mass Builder. The goal is to not bulk or cut but to add just lean quality mass. So here goes. I have done research for the past two months on the web magazines and other people I know. My diet I stole from CrazyMike and tweaked it to my needs. I am starting at 5'11" 245lbs at 21% bf. High body fat but I lost interest in everything a few months ago and didn't workout regularly or eat right. Here is the basics and the log I am going to keep updated with time permitting.
Cylcle:
Weeks 1-4
Test Prop 100mg/ed
Deca 600mg/week
Insulin 5iu/ed (working up to 12iu)
Weeks 5-12
Test Cyp 600mg/week
Deca 600mg/week
Insulin 12iu/ed
Nolva on hand
Clomid post cylcle therapy
My supplements are standard but the first time I have used amino acids. I know, I know I should have always had those:
Amino acids
Creatine
Glutamine
ALA
Multi-vitamins
Protein powder
My diet is finally going to be fairly easy to accomplish with the different food varieties in every meal. I hate chicken breats every meal or tuna every meal. I work nights so my times will be backwards to a lot of you:
4:00p.m.-8egg whites, 2 whole eggs, 1c fruit, ulti-vitamin, 2amino acids
7:00p.m.-2 chicken breasts, 4 oz new potatoes, 2c green veggies
7:30p.m.-2 cups Cranberry juice
9:00p.m.-Protein shake (2scoops whey protein)
10:00-8oz steak, can of green beans
12:00a.m.-2-6oz cans of tuna, 5g glutamine, 2amino acids
3:00a.m.-Chicken breast or ground beef (93%), 2 cups veggies
6:45a.m.-post workout shake (2c yogurt, 2cups milk, 1 scoop whey, 5g glutamine, 5g creatine)
8:00a.m.-8oz chicken fajitas, 1c rice, grilled veggies, 1 amino acid
9:30a.m.-Protein shake (2 scoops whey)
The only thing I am havig trouble with is the timing of my sleep. If I take my insulin at 6:45a.m. and have my last shake before I go to bed at 10:00a.m. does that give me a wide enough time table to be safe with the insulin.
Training split:
Tues a.m.-abs, chest, delts
wed a.m.- bis, tris, forearms,
thurs a.m.- back, traps
fri a.m.-hams, quads, calves
sat-30 mins cardio
mon-30 mins cardio
There it is. My goal is to add on 10lbs of lean mass. I think I will shed some fat during this. I was just hoping to be some where in the middle of bulkin and cutting. I think this does it for me. I have some carbs but not a lot so i should be alright. With two days of cardio I should be ble to keep everything in check.
Cylcle:
Weeks 1-4
Test Prop 100mg/ed
Deca 600mg/week
Insulin 5iu/ed (working up to 12iu)
Weeks 5-12
Test Cyp 600mg/week
Deca 600mg/week
Insulin 12iu/ed
Nolva on hand
Clomid post cylcle therapy
My supplements are standard but the first time I have used amino acids. I know, I know I should have always had those:
Amino acids
Creatine
Glutamine
ALA
Multi-vitamins
Protein powder
My diet is finally going to be fairly easy to accomplish with the different food varieties in every meal. I hate chicken breats every meal or tuna every meal. I work nights so my times will be backwards to a lot of you:
4:00p.m.-8egg whites, 2 whole eggs, 1c fruit, ulti-vitamin, 2amino acids
7:00p.m.-2 chicken breasts, 4 oz new potatoes, 2c green veggies
7:30p.m.-2 cups Cranberry juice
9:00p.m.-Protein shake (2scoops whey protein)
10:00-8oz steak, can of green beans
12:00a.m.-2-6oz cans of tuna, 5g glutamine, 2amino acids
3:00a.m.-Chicken breast or ground beef (93%), 2 cups veggies
6:45a.m.-post workout shake (2c yogurt, 2cups milk, 1 scoop whey, 5g glutamine, 5g creatine)
8:00a.m.-8oz chicken fajitas, 1c rice, grilled veggies, 1 amino acid
9:30a.m.-Protein shake (2 scoops whey)
The only thing I am havig trouble with is the timing of my sleep. If I take my insulin at 6:45a.m. and have my last shake before I go to bed at 10:00a.m. does that give me a wide enough time table to be safe with the insulin.
Training split:
Tues a.m.-abs, chest, delts
wed a.m.- bis, tris, forearms,
thurs a.m.- back, traps
fri a.m.-hams, quads, calves
sat-30 mins cardio
mon-30 mins cardio
There it is. My goal is to add on 10lbs of lean mass. I think I will shed some fat during this. I was just hoping to be some where in the middle of bulkin and cutting. I think this does it for me. I have some carbs but not a lot so i should be alright. With two days of cardio I should be ble to keep everything in check.
