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Be warned very detailed...
Alright everyone so the countdown is on for the beginning of my cycle (name cycle). This is my first time with this so I'm hoping to get the best results out of it. I will be going for a lean mass bulk and hopefully losing a percent or two of body fat. *I will start in a week or two once this current hip problem I am having settles down. I believe there is a knot in there causing pain when I do leg lift or squats.
My current stats
26 (27 in 3 months) 6'2'' 225.5 lbs around 13 -14 percent body fat
Goals - id be happy with 235 around 12 percent body fat. I believe those are realistic.
Workout *program - I will be doing a combination of 5x5 and 5/3/1 to increase strength and size
* * * * M - chest/bi - heavier sets (3-5 rep range working sets)
* * * * T - legs - heavier set
* * * * W- Back/tris/shoulders - heavier sets
* * * * TH - day off
* * * * F- day off
* * * * Sa - Upper body -lighter sets (7-10 rep range working sets)
* * * * Su - Lower *- lighter sets
Following m - day off
T - chest/bi etc...
Current Maxes - Bench * 305 * * * * * *
Squat 475
Dl 405
Small Goals Bench * * *325 *
Squat 525
Dl. 455
*Big Goals * bench * 350
Squat 550
Dl 500
* * * * * * * * *
I know DL is lower than my squat, its attribute to back strength for me, I hate breaking form. I want to hit my small goals, im sure my big goals are too much.
WILL EDIT before cycle
Morning Measurements
Neck:
Shoulders:
Chest:
Arms:
Waist: (right below belly button)
Legs:
Eating schedule TDEE 3080 calories
Meal 1: (wake up 6) cal prot. Fat
Protein Shake * 2 Scoops * * * *240 * * 48 * * *2
Oats * *1 Cup * 300 * * 10 * * *5
Olive oil * * * 1 tablesp * * * 120 * * 0 * * * 14
Meal 2:
Eggs * *2 * * * 140 * * 12 * * *10
Egg white * * * 3 * * * 42 * * *12 * * *0
Greek Yogurt. * *1 * * * 130 * * 15 * * *0
Spinach. 2 oz * *15 * * *0 * * * 0
Meal 3:
Brown Rice * * *1/2 cup, 140 * * 5* * * 1
Tuna * * 2 cans *200 * * 40 * * *4
olive oil * * * 1 tablesp * * * 120 * * 0 * * * 14
Meal 4:
85/15ground Turk.* 6 oz * *345 * * 27 * * *25.5
Whole Grain bread 1 slice 110 * * 5 * * * 2
Natural PB * * *2 tablesp * * * 190 * * 7 * * * 15
Meal 5: (Pre WO)
Brown Rice * * * cup. 140 * * 5 * * * 1
Chicken. 6 oz * *210 * * 36 * * *3
olive oil * * * .5 tablesp * * *60 * * *0 * * * 7
green beans * * 1 * * * 15 * * *0 * * * 0
Meal 6: (Post WO 8-9 pm)
eggs * *2 * * * 140 * * 12 * * *10
Egg white. 2. 28. 8. 0
Turkey Bacon * *2 slices * * * *35 * * *3.5 * * 2
FF cheese * * * 1/2 slice * * * 15 * * *2 * * * 0
Meal 7 (Before bed about 10-11pm)
Protein Shake * 2 Scoops * * * *240 * * 48 * * *2
oats * *1/2 cup 150 * * 5 * * * 2.5
FF Milk. 12 oz * 135 * * 12 * * *0
Natural PB * * *2 tablesp * * * 190 * * 7 * * * 15
Total * * * * * 3450 * *325.5 * 135.0
Carbs fill in the rest. *That's about 1.25-1.5 g protein/LB. Fat is .5-.6g/lb. One day a week will be a cheat meal if I feel like I need it.
I will adjust to any recommendations you guys have. I just want to not waste this opportunity. *I am not sure if I need more carbs while on the cycle, if so I will adjust.
Cycle information
RPN Havoc *- * * *30/40/40/40/50/50
LGI Stano-200 800/800/800/800/1000/1000
CEL Cycle assist
Orange triad
Fish oil
Taurine 3-5G/ED
PCT
Nolva 40/20/20/20 changed to 20/20/20/20
DAA 3g/ED for 6weeks
Sup3r 0/0/75/50/50/25 - was erase pro
PreWO Supp
Creatine
I also have Letro and formeron on hand in case anything happens
Time of dosage (this is where I am a little fuzzy)
8am h/stano
12 pm cycle assist
4pm h/stano (workout is around 6-7pm)
6pm orange triad/fish/taurine
8 pm cycle assist
Ill take any suggestions and apply changes, I tried to make it detailed as possible for everyone to follow.
Thank you.
Alright everyone so the countdown is on for the beginning of my cycle (name cycle). This is my first time with this so I'm hoping to get the best results out of it. I will be going for a lean mass bulk and hopefully losing a percent or two of body fat. *I will start in a week or two once this current hip problem I am having settles down. I believe there is a knot in there causing pain when I do leg lift or squats.
My current stats
26 (27 in 3 months) 6'2'' 225.5 lbs around 13 -14 percent body fat
Goals - id be happy with 235 around 12 percent body fat. I believe those are realistic.
Workout *program - I will be doing a combination of 5x5 and 5/3/1 to increase strength and size
* * * * M - chest/bi - heavier sets (3-5 rep range working sets)
* * * * T - legs - heavier set
* * * * W- Back/tris/shoulders - heavier sets
* * * * TH - day off
* * * * F- day off
* * * * Sa - Upper body -lighter sets (7-10 rep range working sets)
* * * * Su - Lower *- lighter sets
Following m - day off
T - chest/bi etc...
Current Maxes - Bench * 305 * * * * * *
Squat 475
Dl 405
Small Goals Bench * * *325 *
Squat 525
Dl. 455
*Big Goals * bench * 350
Squat 550
Dl 500
* * * * * * * * *
I know DL is lower than my squat, its attribute to back strength for me, I hate breaking form. I want to hit my small goals, im sure my big goals are too much.
WILL EDIT before cycle
Morning Measurements
Neck:
Shoulders:
Chest:
Arms:
Waist: (right below belly button)
Legs:
Eating schedule TDEE 3080 calories
Meal 1: (wake up 6) cal prot. Fat
Protein Shake * 2 Scoops * * * *240 * * 48 * * *2
Oats * *1 Cup * 300 * * 10 * * *5
Olive oil * * * 1 tablesp * * * 120 * * 0 * * * 14
Meal 2:
Eggs * *2 * * * 140 * * 12 * * *10
Egg white * * * 3 * * * 42 * * *12 * * *0
Greek Yogurt. * *1 * * * 130 * * 15 * * *0
Spinach. 2 oz * *15 * * *0 * * * 0
Meal 3:
Brown Rice * * *1/2 cup, 140 * * 5* * * 1
Tuna * * 2 cans *200 * * 40 * * *4
olive oil * * * 1 tablesp * * * 120 * * 0 * * * 14
Meal 4:
85/15ground Turk.* 6 oz * *345 * * 27 * * *25.5
Whole Grain bread 1 slice 110 * * 5 * * * 2
Natural PB * * *2 tablesp * * * 190 * * 7 * * * 15
Meal 5: (Pre WO)
Brown Rice * * * cup. 140 * * 5 * * * 1
Chicken. 6 oz * *210 * * 36 * * *3
olive oil * * * .5 tablesp * * *60 * * *0 * * * 7
green beans * * 1 * * * 15 * * *0 * * * 0
Meal 6: (Post WO 8-9 pm)
eggs * *2 * * * 140 * * 12 * * *10
Egg white. 2. 28. 8. 0
Turkey Bacon * *2 slices * * * *35 * * *3.5 * * 2
FF cheese * * * 1/2 slice * * * 15 * * *2 * * * 0
Meal 7 (Before bed about 10-11pm)
Protein Shake * 2 Scoops * * * *240 * * 48 * * *2
oats * *1/2 cup 150 * * 5 * * * 2.5
FF Milk. 12 oz * 135 * * 12 * * *0
Natural PB * * *2 tablesp * * * 190 * * 7 * * * 15
Total * * * * * 3450 * *325.5 * 135.0
Carbs fill in the rest. *That's about 1.25-1.5 g protein/LB. Fat is .5-.6g/lb. One day a week will be a cheat meal if I feel like I need it.
I will adjust to any recommendations you guys have. I just want to not waste this opportunity. *I am not sure if I need more carbs while on the cycle, if so I will adjust.
Cycle information
RPN Havoc *- * * *30/40/40/40/50/50
LGI Stano-200 800/800/800/800/1000/1000
CEL Cycle assist
Orange triad
Fish oil
Taurine 3-5G/ED
PCT
Nolva 40/20/20/20 changed to 20/20/20/20
DAA 3g/ED for 6weeks
Sup3r 0/0/75/50/50/25 - was erase pro
PreWO Supp
Creatine
I also have Letro and formeron on hand in case anything happens
Time of dosage (this is where I am a little fuzzy)
8am h/stano
12 pm cycle assist
4pm h/stano (workout is around 6-7pm)
6pm orange triad/fish/taurine
8 pm cycle assist
Ill take any suggestions and apply changes, I tried to make it detailed as possible for everyone to follow.
Thank you.