Training and diet.

[supersafado]

Ok, I have researched my cycle.
I have researched my PCT.
Now it's on to training and diet.

First things first. STATS.

27 6'0 200 15%bf

Will be starting first cycle. In the middle of march.

500mg test 16 weeks.
12.5mg aromasin ed
pct nolva 40/40/20/20
clomid 100/100/50/50

Diet

Calories:3600 - 4000ish Fat: 150 Carbs: 300 Protien: 370. This is what i try to get in everyday.

Got my diet from 3j's thread. I usually cut back a little because with my stats i probably don't need 4000 cal. I get pretty close to that most days though.

meal1 cal/fat/carb/pro
3 xl whole eggs 249/17.3/1.3/21.9
8 egg whites 137/0.4/1.9/28.8
1 cup oats 311/5.1/54.3/13


meal2 cal/fat/carb/pro
8oz chicken breast w/o skin 209/4.5/0/39.4
2 medium sweet potatos 230/0.4/53.5/4.1
1/2 tablespoon olive oil 60/6.8/0/0

meal3 cal/fat/carb/pro
8oz turkey breast 370/18.80/49
7oz yams 234/0.3/55.3/3.0
1 tablespoon olive oil 119/13.5/0/0

meal4 cal/fat/carb/pro
8oz salmon 331/13.4/0/491
1 cup red kidney beans 330/14.9/36.9/14

pwo cal/fat/carb/pro
whey shake 258/2/0/0/60
2 cup blueberries 165/1/42/2.1

meal 5 cal/fat/carb/pro
8oz chicken breast w/o skin 209/4.5/0/39.4
1 tablespoon olive oil 119/13.5/0/0

meal 6 cal/fat/carb/pro
8oz london broil 347/14.1/0/51.7
1 whole avocado 277/25.4/14.8/3.5

Usually 1 cheat meal every other day.

Training

30 mins Cardio, 10 min before work out, 3x/week.

Mon
CHEST
barbell flat 3x10 Alt between Flat and Inc.
Flys with dumbells 3x10
dips 3x10
TRIS
skullcrushers 3x10

Wed
BACK
lower back machine(warm up) 2x10 light
Pull ups 3x10
bent over dumb bell row 3x10
barbell shrugs 3x10.
hammer curls 3x10
forearm curls
Military press 3x10 Wed
upright rows 3X10


FRI
Leg press 3X10 (I Get calves done at same time.)
leg curls 3X10
leg extension 3X10
Deadlift 3x10 i usually alternate weeks with deadlift every other week with Leg press
Squats 3x10

I usually play basketball or something during the week so if i do i will probably cut out a day for cardio for a day of bball.


Look it over tell me where the holes are. I am feeling pretty comfortable all the way around with this. I think if i can maintain this i will be sure to see lots of results.

 

[DADAWG]

note sure about military presses on back day , back/ bis are pull muscles and chest / tris are pull muscles , i would leave off any pressing excercise on back day. personally i like to see fron and side delts worked on chest day and rear delts worked on back day but thats just me.

also after warmups the squat should be your 1st leg excercise and it should be relatively heavy weights and relatively low reps [ 5-8 imo ]. save the machine stuff to the end IF you have anything left after a balls to the walls squat and deadlift workout.

 

[supersafado]

note sure about military presses on back day , back/ bis are pull muscles and chest / tris are pull muscles , i would leave off any pressing excercise on back day. personally i like to see fron and side delts worked on chest day and rear delts worked on back day but thats just me.

also after warmups the squat should be your 1st leg excercise and it should be relatively heavy weights and relatively low reps [ 5-8 imo ]. save the machine stuff to the end IF you have anything left after a balls to the walls squat and deadlift workout.

Good point. I didn't pay much attention to order when i wrote these down. I should put the main lifts first.
And also I will move military press to monday. Not really sure why I've done it where i have.

i'll just edit it now.

Thanks for the critique.

 

[Blondie_Bombshell]

Am I missing arms and core work somewhere? You could let the core work go if, like Dawg said, you drop the leg press, curl and ext and focus on more deadlifts and squats. What is your goal for this cycle?

 

[supersafado]

Am I missing arms and core work somewhere? You could let the core work go if, like Dawg said, you drop the leg press, curl and ext and focus on more deadlifts and squats. What is your goal for this cycle?

Well to tell you the truth I don't really know what potential I have where this is my first cycle. Mostly this is a bulk cycle. Keep and maintain 15lbs of muscle after cycle?.... sure that is my goal. Haha. Idk.

I kinda have a bad knee so I don't usually push too hard on legs. Dr. Thinks it's Chondrial malacia. So I usually take on a few extra on legs cuz I go a little less intense

I don't do as much arms because you incorporat tri and bi work outs with a lot of others. Chest and military both tri. Rows, pull ups, both biceps. Maybe I am wrong but I don't want to over work them with more arm lifts. If i am wrong please someone correct me.