the long goal to 220

[srobles619]

ok well as of now i here are my stats

age:20
height: 5'11"
weight: 192 with nothing to eat
bf: guessing between 12-15%

goals:

weight: 210
bf: 8-10%

im currently eating really clean

for protein: chicken tuna eggs and cottage cheese and shakes

carbs: white potatoes sweet potatoes brown rice


my workout is currently the 5/3/1 program but im thinking of changing to the fst-7 program. 3 days a week is killing me. here are my starting pics. disappointing to me i feel i look better in person more definition at least

 

[Massive123]

Is this a log? Are you natty or do you have gear experience? 20 is kinda young to have much under your belt I'm just curious. Are you running anything now? I didn't notice any ?s. Also you mention 3 days a week is killing you... I don't know the program you mentioned but I hope it's killing you bc it's too little! I'd say 4-5 is ideal regardless of your training program

 

[srobles619]

sorry i was not very detailed. im natty as of now with no gear experience. im going to run gear when i hit 200 natty then do a 12 week cycle of test e 500mg a week. i have done my research and on pct and everything so i dont want anyone to think im just another ignorant kid. i also have my buddy hogman who is going to help me through it. oh i meat the 3 day a week program is killing me mentally cuz im used to being there 6 times a week for 2-3 hours at a time

 

[srobles619]

oh and for the question what should i work on body wise????

 

[1badmofo]

sounds like you were over-training before. You should focus on gaining or cutting but not both at the same time, especially being natural. You should eat like a mofo and bulk, then cut in the Spring IMO. Hogman will turn you into a chubby chaser in no time.

 

[Dreaded Pirate Roberts]

Not to bum you out but you have another 3 years of Great natural Growth in you. you don't need steroids. You need to learn how to eat and how to train. go to a 5 on 2 off and you don't need to eat clean eat every thing in sight.

Focus on your chest, shoulders, and Tri's.

THat's what you really want to get bigger. 1 primary muscle group a day.

 

[1badmofo]

true. most 20 year olds do have a few more natural years of great natural growth. Keep building up your base before you mess with drugs

 

[srobles619]

yeah i respect your concerns.... im eating so clean cuz i put on alot of fat fairly quickly ...so i want lean gains ....as for the gear i have low natty test for my age and my growth plates are closed so i believe i am g2g... ok here is another question on my first cycle of test i i know im going to retain some water so what do you reccomend to drop all that. i wanted to do Winstrol (winny) but was advised to stick with just the test. what do you guys think

 

[srobles619]

hit chest and tries today this is what it looked like

chest

incline dumbbell press 4x8-10
incline dumbbell flys 3x8-10
flat barbell press 3x5-10
peck deck 7x8-12 (30-45sec rest)

tries

close grip bench 4x8-10
dip machine 3x8-10
sitting overhead dumbbell extensions 3x8-10
skull crushers 7x8-12 (30-45 sec rest)

abs

rope crunch 3x15-20
side crunches3x10-15


was really stoked i hit 90's on incline dumbbell press for 9 reps no assist. a personal record for me. hoping to rep 115's by the end of my first cycle

 

[srobles619]

this is pretty much what my diet consists of. this or i have 1 or 2 more meals
meal 1

5 eggs whole, small glass of oj and some whole wheat toast and a banana

meal 2

protein shake

meal 3

chicken breast with 1/2 cup or so of brown rice

meal 4

large can of tuna with some sweet potato fries made with olive oil

meal 5

chicken breast with brown rice
desert cottage cheese with fresh black and raspberries and pineapple

meal 6

protein shake

 

[srobles619]

yesterday i hit back and calves

back

close grip pulldowns 4x12-15

1 arm dumbbell row 3x8-12

tbar row 3x8-12

dead lift 4x8-10 & SLDL 2x8-10

hammer stergth row 7x8-12


calves

led press raise 4x8-12

standing calf raise 4x8-12

seated calf raise 7x8-12


then today i hit shoulders and biceps

shoulders

seated dumbbell press 4x8-12

barbell front raises 4x8-12

dumbbell lateral raise 3x8-12

lateral machine raise 7x8-12

rear delts

dumbbell rear lateral raise 4x12-15

reverse peck deck 7x12-15

biceps

alternating dumbbell curls 4x8-12

ez bar curls 4x8-12

machine preacher curls 7x8-12


it was a really good workout workout and i am really liking fst-7 program i get AMAZING pumps on the 7 set exercises... well see how it goes