GOAL:
EXPERIENCE:Gain maximum LBM while minimizing fat gain.
WORKOUT:
NUTRITION:*I am going to alternate powerlifting one week and bodybuilding the next for the entire cycle.
Mon
Squats 4set
Hack Squats 3set
Leg Ext 2set
Leg Curls 3set
SLDL 3set
Crunches 6set
Tues
Flat Bench Press 4set
Incline Bench Press 3set
Flat Flys 3set
Wen
Dead Lifts 3set
Bent Rows 3set
Pullups 3set
Seated Rows 3set
Crunches 6set
Thurs
Military Press 3set
Front Raise 3set
Side Lats 3set
Rear Lats 3set
Shrugs 3set
Upright Rows 3set
Calf Raise Standing 3set
Calf Raise Hack 3set
Fri
Curls 3set
Rev Curls 3set
Forearm Curls 3set
Rev Forearm 3set
Close Grip Bench 3set
Skullcrushers 3 set
Crunches 6set
Sat
Rest
Sun
Rest
HEIGHT:The plan right now is as follows:
Calorie breakdown: 35P/35C/30F training days & 40P/30C/30F off days.
Week 1-2 3500cal
Week 3-4 4000cal
Week 5-10 4300cal
* I might go up to 4500 depending on how things are looking with fat gain.
Carbs will be eaten mostly before 2PM and around wo. The rest will be protein & fat.
Supplements
ON Whey protein (post wo)
Dextrose (post wo)
EAA's (post wo)
Vit C (throughout day, pre, & post wo)
B complex (lunch)
Multi Vit (breakfast)
Creatine (post wo)
AAS Stack
1-12 500mg enan
1-4 30mg dbol ed
8-12 40mg dbol ed
6-14 500iu HCG 2x a week
16 PCT
Day1 300mg Clomid + 20mg Nolvadex
Day 2-11 100mg Clomid + 20mg Nolvadex
Day12-21 50mg Clomid + 20mg Nolvadex
13-16 Clen 40,40,40,60,60,60,80,80,80,100,100,100,80,80,80,60,60,60,40,40,40
WEIGHT:6' 1"
BF:178.5
9.2%
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