After much research and debate over what I will run as my first AS, I have decided to go with the One. I hope this will be a learning experience for me as well as others, and I hope to receive tips from the members here as well as constructive criticism =)
A little about me- 21 years old, 215 pounds ( I need to weigh myself tommoro at the gym to be 100% sure about this), 15% body fat when measured last at the gym.
I have been training for about 4 years, about 1 year seriously. I played football, rugby, lacrosse and I wrestled for a few months during these times.
I ruptured my akiles a while back, and was out of commision for a while. During this time I gained a fair amount of fat, and within the last 8 months I have been focusing on gaining strength and losing some of this fat. Ive done a pretty good job, but I have been itching to stick my hand in the AS pool . Because of my ankle, I have neglected leg work for a long time as I was to nervous about injuring it. I have slowly incorporated high rep low volume squats into my routine, and hopefully will be able to add some weight onto it during the next month.
I will run The One for 4-5 weeks, depending on how the 4 weeks go I will extend it to 5 weeks. I will dose as follows ( or keep at 3 if I feel 4 is too much).
3/3/4/4 ( caps per day)
On Cycle Support Supps-
RPM (If I need it)
Mass Pump stack from NP ( CEE, Citrulline Malate, AEE)
Drive, RPM, IGF-2, 2nd Gear
(Nolva on hand if i need it).
My diet is probaly my weakest point because I really suck at it. I do eat healthy its just cranking the numbers that fuks me all up. Below is what I planned out for the cycle, taking in about 3440 Cals on w/o days.
1 Cup Egg Whites
1 Whole Egg
1 Whole Grain Bagel
1 Scoop Whey
Totals: 580 cal, 49g Carbs, 64g Protein, 16g Fat
2 Tuna Sangys on Multi Grain
Totals: 480 Cal, 18g Carbs, 64g Protein, 10g Fat
8 oz Grilled Chicken
1/2 Cup Brown Rice
Totals: 410 Cal, 33g Carbs, 60g Protein, 6g Fat
2 Pb Sangys on multi grain
Totals: 620 Cal, 38g Carbs, 30g Protein, 28g Fat
2 WMS + 1 Bananna
Totals: 420 Cal, 100g Carbs
Post Workout/ Meal replacement
2 Scoops Whey, 16 oz Skim Milk
2 tbs Evoo ( ill probaly throw this in my eggs in the morning instead)
Totals: 640 Cal, 64g Protein, 36g Carbs, 28g Fat
8oz ground Turkey
1 Cup Steamed Broccoli
Totals: 350 Cals, 16g Fat, 50g Protein, 4g Carbs
So I'm pretty sure this leaves me at ~ 3340 Cals, 98 Fat, 278g Carbs, 330g Protein. ( correct me if im wrong this took me forever to calculate lol)
Training- Im gonna go with 5 on 1 off, hitting each muscle group once per day, followed by 10-15 minutes of low intensity cardio.
I will keep track of weights and increase , will try to update everyday and give a report on libido, strength, mood, weight, and so forth.
I think thats about it... my first dose starts tommoro morning, so If you see anything I missed or should add let me know! Im in for the ride:dl:
Day 1- Chest
Day 2 - Back
Day 3- Legs
Day 4- Shoulders
Day 5- Arms
Day 6-Off/ light cardio
Day 7- Start again
Reps will be kept between 6-12, sets between 3-5.