homer
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HI.
i'm a 23 years hold boy. I do gym and sprint (ricreational).
I'm 1.78cm x 75kg at 8% BF (DXA).
I start epistane to:
gain weight, no much, 3-4 kg.
gain a lot of strenght
lose bf or stay the same.
I take epistane, it's my 11 day
i took 10 (4 days) now i'm on 20mg
my diet is approx:
meal1: 100 gr oat / 500 gr yogurt + whey (25). 1 apple
meal2: 500 gr vegetable. 100 gr rice. 200 gr meat or fish. oil.
meal3: whey + 50 gr carbo
meal4. whey + 75 gr carbo.
meal5: meat 200 gr + vegetable + a food rich in carbo and fat (pizza, bread, pasta and so on).
supplements. fish oil 3gr omega3. tirosine,magnesium, vitamin C, 1day/week N-acetilcisteine. vitamin b.
training:
day 1: sprint (300-400 m total, 6x60 or similar) weight. squat (eccentric 5 set, 6-10''+ concentric 5 set x 5 reps). deadlift eccentric + power clean. glute ham raise.
day2: tempo run 1500 m total (4x4x100 at 70%). bench press/military press/dip 5x3 reps
day3: soccer, ricreational
day4: tempo run + med ball + light weight (biceps, shoullder9
day5: sprint (300 m total, 4x30 + 4x40) weight squat, deadlift 5x5.
day 6: tempo run 2000 m (4x5x100) + weight bench/military/dip 4-5x5-6
day 7: rest
in 11 day i go from 73.6 to 75 kg, BF the same.
it's my first time on cycle. i don't feel like i'm doped, i don't notice a great change in my mirror.
any advice?
i go to post a photo in thisday
i'm a 23 years hold boy. I do gym and sprint (ricreational).
I'm 1.78cm x 75kg at 8% BF (DXA).
I start epistane to:
gain weight, no much, 3-4 kg.
gain a lot of strenght
lose bf or stay the same.
I take epistane, it's my 11 day
i took 10 (4 days) now i'm on 20mg
my diet is approx:
meal1: 100 gr oat / 500 gr yogurt + whey (25). 1 apple
meal2: 500 gr vegetable. 100 gr rice. 200 gr meat or fish. oil.
meal3: whey + 50 gr carbo
meal4. whey + 75 gr carbo.
meal5: meat 200 gr + vegetable + a food rich in carbo and fat (pizza, bread, pasta and so on).
supplements. fish oil 3gr omega3. tirosine,magnesium, vitamin C, 1day/week N-acetilcisteine. vitamin b.
training:
day 1: sprint (300-400 m total, 6x60 or similar) weight. squat (eccentric 5 set, 6-10''+ concentric 5 set x 5 reps). deadlift eccentric + power clean. glute ham raise.
day2: tempo run 1500 m total (4x4x100 at 70%). bench press/military press/dip 5x3 reps
day3: soccer, ricreational
day4: tempo run + med ball + light weight (biceps, shoullder9
day5: sprint (300 m total, 4x30 + 4x40) weight squat, deadlift 5x5.
day 6: tempo run 2000 m (4x5x100) + weight bench/military/dip 4-5x5-6
day 7: rest
in 11 day i go from 73.6 to 75 kg, BF the same.
it's my first time on cycle. i don't feel like i'm doped, i don't notice a great change in my mirror.
any advice?
i go to post a photo in thisday