brolexander
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So, ive done my research and ive decided what ill be running for this summer to get as lean as i can since i'll be moving to Europe soon .
Here is what my diet will look like. As far as Macros goes when it comes to cutting I stay on I.F year round, i just adjust my macros and carb cycling to fit my needs. Mon-Friday ill be doing about 100-150g carbs a day, 50g fat tops, and anywhere from 200-275+g of protien coming from baked chicken, fish, and O.N isolate protein. Mean while on saturdays and sundays i usually reload on carbs eating anywhere from 250-400g of carbs , mostly coming from Oats, sweet potatoes, fruits, complex starches, and maybe a few sweets here and there just to kill any sweet tooth cravings on the weekdays.
As far as training goes this is what my routine will look like.
Mon Chest and tris / abs
Tue Back and bis/cardio
Wed Legs shoulders/abs
Thurs Chest and tris /cardio
Friday Back and bis/abs
Saturday Calisthenics ,streching/ abs
Most people would say im over training my core, but most people haven't tried hitting their abs more than once or twice a week. Also, my core has gotten alot stronger doing it so often, and has definitely helped thicken them up. Also, due to injuries in the past and everything i really dont go too heavy with my lifts, mainly because my tendons tend to get worn out after the first month of going heavy. So i just do moderate weight for more reps than anything.
Current stats and Goals
Current weight as of yesterday :156lbs with clothes on gym scale (so 154/55) Bf:Id say 9-11% (i can see my obliques really well, legs have splits/feathers)
Goal weight:???(taking compounds that will both lean me out,and put on size i really dont know lol) body fat goal:4-6%
Cycle and dosing
Ostarine-ill start off at 12-15mg ed and see how that feels for a week, if i get gains and everything without sides then ill see if i can go to 20mgs ed.
S4 i will do 25am - 25pm (but ive read that even 50mg is too much for bigger guys, so ill probably start at 20-20 and see how that works )
Gw Il be running 5mg am/5mg pm
Im a bit hesitant to run the Osta any higher than 25 due to it being suppresive to some people going any nigher than 25mgs, some people its even lower than that. So 15mg is probably what ill run for the first week or so and move on up if i dont notice anything negative or suppression going on.
I haven't really seen anyone run a full on pct for a 8 week run of osta or s4 but ive already ordered *some* just in case its needed.
I'll post progress pictures weekly , as far as what i do i dont like to keep track of that, ill just post how my lifts go
Here is what my diet will look like. As far as Macros goes when it comes to cutting I stay on I.F year round, i just adjust my macros and carb cycling to fit my needs. Mon-Friday ill be doing about 100-150g carbs a day, 50g fat tops, and anywhere from 200-275+g of protien coming from baked chicken, fish, and O.N isolate protein. Mean while on saturdays and sundays i usually reload on carbs eating anywhere from 250-400g of carbs , mostly coming from Oats, sweet potatoes, fruits, complex starches, and maybe a few sweets here and there just to kill any sweet tooth cravings on the weekdays.
As far as training goes this is what my routine will look like.
Mon Chest and tris / abs
Tue Back and bis/cardio
Wed Legs shoulders/abs
Thurs Chest and tris /cardio
Friday Back and bis/abs
Saturday Calisthenics ,streching/ abs
Most people would say im over training my core, but most people haven't tried hitting their abs more than once or twice a week. Also, my core has gotten alot stronger doing it so often, and has definitely helped thicken them up. Also, due to injuries in the past and everything i really dont go too heavy with my lifts, mainly because my tendons tend to get worn out after the first month of going heavy. So i just do moderate weight for more reps than anything.
Current stats and Goals
Current weight as of yesterday :156lbs with clothes on gym scale (so 154/55) Bf:Id say 9-11% (i can see my obliques really well, legs have splits/feathers)
Goal weight:???(taking compounds that will both lean me out,and put on size i really dont know lol) body fat goal:4-6%
Cycle and dosing
Ostarine-ill start off at 12-15mg ed and see how that feels for a week, if i get gains and everything without sides then ill see if i can go to 20mgs ed.
S4 i will do 25am - 25pm (but ive read that even 50mg is too much for bigger guys, so ill probably start at 20-20 and see how that works )
Gw Il be running 5mg am/5mg pm
Im a bit hesitant to run the Osta any higher than 25 due to it being suppresive to some people going any nigher than 25mgs, some people its even lower than that. So 15mg is probably what ill run for the first week or so and move on up if i dont notice anything negative or suppression going on.
I haven't really seen anyone run a full on pct for a 8 week run of osta or s4 but ive already ordered *some* just in case its needed.
I'll post progress pictures weekly , as far as what i do i dont like to keep track of that, ill just post how my lifts go