Irongame
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started four week cycle today
Currently 21 Years Old, 5'10'', 190lbs., 13-15% bf
Goal: Lean Out, put on good muscle size, strength not important
Supps/PHs
6g 1-test 3g 4AD divided over 28 days transdermal
Post Cycle Week 1 40 mg Liquid Nolva + 100mg Liquid Clomid
Week 2 & 3 20 mg Liquid Nolva + 40mg Liquid Clomid
3 Tbsp Flax/day
Multivitamin 8 AM and 8 PM
Glucosamine Sulphate 1500mg divided over 3X a day
Nutrition 3700cals 355g protein, 110g fat (9% saturated), 335g carbs
Meal 1 7:30 150g Cottage Cheese, 125g Fruit Salad, 5 Eggs
Meal 2 10:30 2 Scoops Optimum Whey, 400ml 1% Milk
Meal 3 1:00 Turkey Burger on wheat, 250ml 1% Milk
Meal 4 3:00 1.5 Scoop Optimum Whey, 350ml 1% Milk, Vector Bar
Meal 5 5:00 1 TBS Peanut Butter, .5 Banana, 2 Scoops American Whey, 400ml Juice.
Meal 6 7:30 .5 Cup Strawberries, .5 Banana, 400ml juice, 2 Scoops American Whey
Meal 7 9:30 Chicken Breast, 1cup wild rice, 1 Large Garden Salad, 40g Chedder cheese, 3 Tbs Italian Dressing
4.5 L Water/Day
WORKOUT
Monday - Legs/Abs
Squats 3 X 6 Reps
Leg Press 2 X 6 Reps
Stiff Deads 2 X 6 Reps
Standing Calf Raise 3 X 10 Reps
Seated Calf Raise 2 X 10 Reps
Side DB Crunches 3 X 15 Reps
Knee Up Crunches 3 X 20 Reps
Side Crunches 3 X 20 Reps
Tuesday - Chest/Forearms
Smith Bench 3 X 6 Reps
Smith Decline 3 X 6 Reps
Smith Incline 3 X 6 Reps
Reverse Cable Curls 3 X 10 Reps
Barbell Wrist Curls 3 X 15 Reps
Wednesday - Back/Traps
Deads 2 X 6 Reps
Weighted Pullups 2 X 6 Reps
V-Bar Pulldowns 3 X 6 Reps
Straight Bar Rows 3 X 6 Reps
Machine Shrugs 3 X 6 Reps
Upright Cable Rows 3 X 6 Reps
Thursday - Shoulders/Triceps
Seated Dumbell Press 3 X 6 Reps
Smith Military Press 3 X 6 Reps
Side Dumbell Laterals 2 X 6 Reps
Rear Dumbell Laterals 2 X 6 Reps
Close Grip Bench 3 X 6 Reps
V-Bar Pushdowns 3 X 6 Reps
Overhead Dumbell Ext. 2 X 6 Reps
Friday - Biceps/Abs
Alternating DB Curls 3 X 6 Reps
Hammer Curls 3 X 6 Reps
EZ Bar Curls 3 X 6 Reps
Hanging Knee Raises 3 X 12 Reps
Weighted Ball Crunch 3 X 12 Reps
Cardio 30min Mon/Wed/Fri
(boxing)
Currently 21 Years Old, 5'10'', 190lbs., 13-15% bf
Goal: Lean Out, put on good muscle size, strength not important
Supps/PHs
6g 1-test 3g 4AD divided over 28 days transdermal
Post Cycle Week 1 40 mg Liquid Nolva + 100mg Liquid Clomid
Week 2 & 3 20 mg Liquid Nolva + 40mg Liquid Clomid
3 Tbsp Flax/day
Multivitamin 8 AM and 8 PM
Glucosamine Sulphate 1500mg divided over 3X a day
Nutrition 3700cals 355g protein, 110g fat (9% saturated), 335g carbs
Meal 1 7:30 150g Cottage Cheese, 125g Fruit Salad, 5 Eggs
Meal 2 10:30 2 Scoops Optimum Whey, 400ml 1% Milk
Meal 3 1:00 Turkey Burger on wheat, 250ml 1% Milk
Meal 4 3:00 1.5 Scoop Optimum Whey, 350ml 1% Milk, Vector Bar
Meal 5 5:00 1 TBS Peanut Butter, .5 Banana, 2 Scoops American Whey, 400ml Juice.
Meal 6 7:30 .5 Cup Strawberries, .5 Banana, 400ml juice, 2 Scoops American Whey
Meal 7 9:30 Chicken Breast, 1cup wild rice, 1 Large Garden Salad, 40g Chedder cheese, 3 Tbs Italian Dressing
4.5 L Water/Day
WORKOUT
Monday - Legs/Abs
Squats 3 X 6 Reps
Leg Press 2 X 6 Reps
Stiff Deads 2 X 6 Reps
Standing Calf Raise 3 X 10 Reps
Seated Calf Raise 2 X 10 Reps
Side DB Crunches 3 X 15 Reps
Knee Up Crunches 3 X 20 Reps
Side Crunches 3 X 20 Reps
Tuesday - Chest/Forearms
Smith Bench 3 X 6 Reps
Smith Decline 3 X 6 Reps
Smith Incline 3 X 6 Reps
Reverse Cable Curls 3 X 10 Reps
Barbell Wrist Curls 3 X 15 Reps
Wednesday - Back/Traps
Deads 2 X 6 Reps
Weighted Pullups 2 X 6 Reps
V-Bar Pulldowns 3 X 6 Reps
Straight Bar Rows 3 X 6 Reps
Machine Shrugs 3 X 6 Reps
Upright Cable Rows 3 X 6 Reps
Thursday - Shoulders/Triceps
Seated Dumbell Press 3 X 6 Reps
Smith Military Press 3 X 6 Reps
Side Dumbell Laterals 2 X 6 Reps
Rear Dumbell Laterals 2 X 6 Reps
Close Grip Bench 3 X 6 Reps
V-Bar Pushdowns 3 X 6 Reps
Overhead Dumbell Ext. 2 X 6 Reps
Friday - Biceps/Abs
Alternating DB Curls 3 X 6 Reps
Hammer Curls 3 X 6 Reps
EZ Bar Curls 3 X 6 Reps
Hanging Knee Raises 3 X 12 Reps
Weighted Ball Crunch 3 X 12 Reps
Cardio 30min Mon/Wed/Fri
(boxing)