here it is, my training,diet,supplement routines..thoughts?

hamper19

hamper19

The True Warrior is one who conquers oneself
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23 yo, 185 11-12%bf, 5'7"        goal by June20th  195-200  8% or less bf

monday     chest/legs/lower back
    flat bench dumbbell press  1x12
                                          3x 8-10
  incline dumbell press      1x12
                                       3x 8-10
  pec dec      4x failure (drop sets)
   leg press                       3x 6-10
    leg extensions                 1x12
                                        3x 6-10
  stiff leg deadlifts               3x 6-10


Tuesday    OFF

Wed        shoulders/abs/HIT cardio
  dumbell press     1x12
                           3x 6-10
  shrugs                 1x12
                           3x6-10
  bent over raises  1x12
                            3x 6-10
  front raises         1x12
                           3x 6-10
  Abs on roman chair


  15 minutes HIT

Thursday   upper back/LIT cardio
  T-bar rows (hammer strength)      1x12
                                                     3x 6-10
  seated cable rows                        3x 6-10
   lat pull downs                             1x12
                                                     3 x 6-10
  30-45 min. bike


Friday    Arms/HIT cardio 
   alternate dumbell curls      4x6-10
  standing barbell curls      4x6-10
  reverse curls       4x failure
  Tricep extensions      4x6-10
  machine pushdowns      4x10-12


  
saturday   ABS/LIT cardio
   5 mile walk
  abs   1/4 sit ups/hanging leg raises


sunday     off
  

    Cutting Diet

6:30 am  5 whole eggs
  ½ cup cottage cheese (part skim)
  2 slice whole wheat toast
  6 liver tabs
  4 flax oil soft gels
  1000mg vitamin C
  cals. 702    Total fat: 30.5 g (8 sat.) Carbs. 46g  Protein 62.2 grams  


10:30 am 1 prolab lean mass matrix MRP
  cals: 390   total fat: 8g (3g sat)  carbs: 40g    Protein:  40g


1:30 pm  1 can tuna w/ 2 tbsp light mayo
  2 slice whole wheat bread
  6 liver tabs
  500mg vitamin C
  cals: 455    total fat: 15.5g (2g sat)   carbs: 38g   Protein: 45.5


4:30 pm  Pre-workout
  1 scoop whey  (opt nut)
  ½ cup (40g) rolled oats
  cals 260   total fat: 4.5g (1.5sat)     carbs: 30g  protein:27g


5:30 pm  gym

7:00 pm  post workout
  2 scoops whey (opt nut) 
  40-80g oats
  6 liver tabs
  1000 mg/vitamin C
(with 40g oats)  cals:  412    total fat: 6g (2.5 sat)  carbs: 33g  protein: 59.2g


9:00 pm  1 Lean mass matrix MRP
  12 oz skim milk.
  6liver tabs
  2 flaxoil soft gels
  cals:  510  Total fat 12g (3g sat)  carbs:  58g     protein 62.2


TOTAL:  cals: 2792      Total fat: 66.5 (20g sat)  carbs: 245g  protein: 296
   
Cycle:

1st week, remaining T1-pro @ 3 squirts/day until empty

240ml T-gel w 6g fina/5g 4ad   4 squirts (8ml)/day for 30 days

BSN Thermonex

Prolab Easy To Swallow Cuts II

Hopefully I will be able to test the new fatburner this site is working on, that would be nice.

Following cycle, liquid clomid @ 21 days

day 1: 300mg    next 10 :100mg/day   final 10: 50mg/day

 

There it is folks, let me have it, thanks.

 

h19

 


 
 
hamper19

hamper19

The True Warrior is one who conquers oneself
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by the way, my BMR is 3156
 
hamper19

hamper19

The True Warrior is one who conquers oneself
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so no one has comments?
 

spike1205

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im no pro--but it looks great to me, are yu gonna eat the same thing every day?
 

MA$$BUILDER

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chest and legs on the same day is stupid. After chest you should be too damn tired to even attempt legs. I think you should try and get your training down to a science before you start using roids. Fina is a harsh steroid.
 
hamper19

hamper19

The True Warrior is one who conquers oneself
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Originally posted by MA$$BUILDER
chest and legs on the same day is stupid. After chest you should be too damn tired to even attempt legs. I think you should try and get your training down to a science before you start using roids. Fina is a harsh steroid.
 

thanks for the insight, but its going to have to be the way I have it.  Due to things beyond my control, this is sort of the only way I would have time to get all the body parts in.

 

My chest will be tired, but its really not going to effect my legs.  Also Tuesday will be my off day, which i have no say in.  Therefore I would have to do legs before that...then I said...self...If your cutting, why not throw in some chest that day.

so while it might be stupid to you, it should work fine for me.  If not..then I change it up, simple as that.

 

And yes, the plan is to eat the same thing everyday.  Its only going to be 5 weeks.  I mean if I feel like eating something different, I will.  I will just have to try and eat something with the same nutritional value as what I had planned.

 

 

h19
 

YellowJacket

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Its hard to critique because it cant be quoted, so I wont go into detail, but why no close grip bench or skull crushers for Tri's? Those build mass like no other.

Diet looks pretty good. I might lower my carbs just a bit if I were you, maybe not yet, but after a week in, if you're not losing as much as you thought, drop the carbs a bit. Goodluck man
 
hamper19

hamper19

The True Warrior is one who conquers oneself
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I was probably going to do skull crushers.....it really depends on whats available at the time.....my gym is pretty small..and theres always people doing the same **** i want to do..or use but skull crushers might get thrown in....like i said, for the first week i will see how this works out. Change up if needed.

I was thinking the same thing about the carbs also. When i worked it out on paper, it seemed kind of high. Not sure where to eliminate them though, maybe i can lower the amounts pre and post workout....and cut it to one pice of toast or something in the morning.

what do you think?

h19
 

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