alright i decided to start this thread basically to motivate myself and try to stay on track as i attempt to reach 150lbs. ive never weighed more than 130 in my life. a lil bit about me , i lifted all through jr high and halfway thru highschool until i got into drugs and stopped playing comp soccer, ended up getting locked up for a little while, went to rehab came out and started my life all over with nothing. that was about 18 months ago. since then i started going to college and worked as a chef at two restaurants and at a hospital where i live. from last november to this february i kept losing weight due to lack of sleep, not caring about eating and eventually because of the lack of sleep and nutritional deficiencies i was anorexic pretty much. i didnt realize how much of a delusional state a lack of sleep can really induce until it was too late. I was working 13 hr graveyard shifts and taking 21 units. i slept about 3-5 hrs a day tops and at best i think i ate maybe 1000 cals a day tops. i slowly got weaker and weaker and slower and constantly in pain and protein deficiency kicked in and due to having no albumin in my blood my legs began to swell and swell, muscles were continually being broken down. in the end i could hardly stand, walk, talk or breathe, i took myself to the hospital and was on iv for about two weeks and then got released. when i checked in my HR was 39bpm and my blood pressure was low and everything out of whack as you can imagine. as soon as i got out of the hospital i realized it was time to change and i needed to get my life back together. when i got out i tried to pick up a two lb dumbell and couldnt. but since then ive obviously gotten serious about lifting again like i was years ago and that brings me to where i am today. as of today since march 1st ive gained 36lbs.
im 5ft8 and 116 as of this morning but probably heavier now.
I plan on hopefully bulking up to 150 naturally if possible, but ive also been struggling with low t levels and crazy hormonal imbalances. last time i checked about 6 weeks ago total t was 210ng/ml. e2 was high and everything else was wack aswell. but anyway ive got a pretty nice stack of supps to help me bulk and i have quite a bit of knowledge about supps in general and whatever i dont kno i can always count on zach to educate me.
but im planning to bulk my way to 150 if i can without going past 12%bf either way in march im gonna run my first cycle . lemme kno what u guys think about my routine and macros. my food choices are all clean and i make my meal plans a day in advance so that i have everything ready .
Im open to any and all suggestions and criticizm
current supps are t-force 3/day, HX2 2cap/day,
various gdas: insuleank,gbol,pslin, ap, and others
also started dosing 600mg ecdy 60% 100mg with breakfast 400 post workout and 100mg before bed
50mg forslean ed
pre workout ill either use jp8, or just bcaas,200mg r-ala, creatine,cit malate, beta alanine, alcar, and some green tea,
other supps staples multi,fish oil,zma, alternate sesamin and CLA, protein of course, umm other bulk powders cant think about all of the ones i use
also using vat attack at a low dose right now because of elevated cortisol levels so ive been doing 1/8tsp morning/prewo/before bed
bulk 1-c for two weeks on and two weeks off
heres wat my training looks like
M,W,F 20 min fasted cardio, T,F,S 35 min LISS cardio and 20min abs
monday-arms
bb curl 1 wm up set
super set bbcurl with dips 4 set
super set 2 pinwheels/tri pulldown 3 set
super set 3 supinated curl/skull crushers 3set
super set 4 preacher curl/tri kickback 2 set
1 drop set bbcurl to failure
1 drop set skull crusher to failure
tuesday-legs
warm up with leg curl 1 set, and 1 set calf raise
5 set smith squat
5 set leg press
3 set calf raises
3 set leg curl
3 set db lunges
2 set bb side lunges
1 set squats to failure
wednesday-chest
warm up set machine press
2 set db press super set with db flye
2 set db incline db press same super set db flye
1 set db decline press again supered with db flye
3 set flat bench
2 set machine press
1 set machine press to failure
thursday-cardio
interval training, running, different hiit stuff, or if i am pressed for time ill just do p90x plyo dvd twice
friday-back
warm up 1 set pulldowns
3 set bent over bb rows
3 set deads
3 set bb goodmornings
3 set lat pulldown
2 set tbar row
saturday-shoulders
3 upright rows
3 arnold press
3 lat raises
3 shoulder press
2 military press
sunday- rest
my diets clean no eating out and no processed stuff, i try to eat everything natural, carbs come from wms, oats, sweet potatoes, various veggies, and ezekial bread on certain occassions.
heres my macros currently i just adjusted today actually but i wont list actual meal plans
work out day macro plan
Meal 1
75 carb 10 fat 45 pro
Post workout 1
1 scoop glucevol
10g bcaa 4:1:1
5g creatine
3g citrulline
3g arginine
and some other special ingredients that cannot be revealed at this time
35 carb
Post workout 2
TP protein mix
some oats
EVOO
1 cup skim milk
35pro 20 carb 5 fat
PPWO
75 carb 45 pro 10 fat
Meal 4
20 carb 45 pro 20 fat
meal 5
15carb 40 pro 15 fat
meal 6
0-5 carb 40-50pro 10-20 fat
70 fat minimum, 250-260 Pro, 245-255 cho
aiming for 2650 cals or within the 2600-2700 range
on my off day obviously ill drop the post workout shakes and up the fat 5-10g each meal and drop the carb 10-15 g per meal but the same cal level.
heres some pics of me from about a week ago ones post workout others are cold upon waking before any carbs, and some pics of my supp stashes
some of my supps
I plan on updating my weight, bf% prs and how different supps are working for me as i go along probably once a week just for my own sake and if anyone cares to see how diff supps are working for me personally . so far two weeks in to t-force and hyperdrol i kno my test is way up and im more vascular, better pumps, and much more aggressive in the gym, and ve gained 3lbs of lean mass, my bf hasnt changed but up 3lb. i dont really ever try and see what my one rep max is on things but i just go off my 6 rep max for leg press, db press, and bb curls to judge where im at. as of now my best 6rm for leg press is 5plates each side, db press 6rm is with 50s, bb curl 6rm with 80lb bb that was this week after i had already done 3 sets of bb curls so im sure i could lift alot more than that for a 1rm.
im 5ft8 and 116 as of this morning but probably heavier now.
I plan on hopefully bulking up to 150 naturally if possible, but ive also been struggling with low t levels and crazy hormonal imbalances. last time i checked about 6 weeks ago total t was 210ng/ml. e2 was high and everything else was wack aswell. but anyway ive got a pretty nice stack of supps to help me bulk and i have quite a bit of knowledge about supps in general and whatever i dont kno i can always count on zach to educate me.
but im planning to bulk my way to 150 if i can without going past 12%bf either way in march im gonna run my first cycle . lemme kno what u guys think about my routine and macros. my food choices are all clean and i make my meal plans a day in advance so that i have everything ready .
Im open to any and all suggestions and criticizm
current supps are t-force 3/day, HX2 2cap/day,
various gdas: insuleank,gbol,pslin, ap, and others
also started dosing 600mg ecdy 60% 100mg with breakfast 400 post workout and 100mg before bed
50mg forslean ed
pre workout ill either use jp8, or just bcaas,200mg r-ala, creatine,cit malate, beta alanine, alcar, and some green tea,
other supps staples multi,fish oil,zma, alternate sesamin and CLA, protein of course, umm other bulk powders cant think about all of the ones i use
also using vat attack at a low dose right now because of elevated cortisol levels so ive been doing 1/8tsp morning/prewo/before bed
bulk 1-c for two weeks on and two weeks off
heres wat my training looks like
M,W,F 20 min fasted cardio, T,F,S 35 min LISS cardio and 20min abs
monday-arms
bb curl 1 wm up set
super set bbcurl with dips 4 set
super set 2 pinwheels/tri pulldown 3 set
super set 3 supinated curl/skull crushers 3set
super set 4 preacher curl/tri kickback 2 set
1 drop set bbcurl to failure
1 drop set skull crusher to failure
tuesday-legs
warm up with leg curl 1 set, and 1 set calf raise
5 set smith squat
5 set leg press
3 set calf raises
3 set leg curl
3 set db lunges
2 set bb side lunges
1 set squats to failure
wednesday-chest
warm up set machine press
2 set db press super set with db flye
2 set db incline db press same super set db flye
1 set db decline press again supered with db flye
3 set flat bench
2 set machine press
1 set machine press to failure
thursday-cardio
interval training, running, different hiit stuff, or if i am pressed for time ill just do p90x plyo dvd twice
friday-back
warm up 1 set pulldowns
3 set bent over bb rows
3 set deads
3 set bb goodmornings
3 set lat pulldown
2 set tbar row
saturday-shoulders
3 upright rows
3 arnold press
3 lat raises
3 shoulder press
2 military press
sunday- rest
my diets clean no eating out and no processed stuff, i try to eat everything natural, carbs come from wms, oats, sweet potatoes, various veggies, and ezekial bread on certain occassions.
heres my macros currently i just adjusted today actually but i wont list actual meal plans
work out day macro plan
Meal 1
75 carb 10 fat 45 pro
Post workout 1
1 scoop glucevol
10g bcaa 4:1:1
5g creatine
3g citrulline
3g arginine
and some other special ingredients that cannot be revealed at this time
35 carb
Post workout 2
TP protein mix
some oats
EVOO
1 cup skim milk
35pro 20 carb 5 fat
PPWO
75 carb 45 pro 10 fat
Meal 4
20 carb 45 pro 20 fat
meal 5
15carb 40 pro 15 fat
meal 6
0-5 carb 40-50pro 10-20 fat
70 fat minimum, 250-260 Pro, 245-255 cho
aiming for 2650 cals or within the 2600-2700 range
on my off day obviously ill drop the post workout shakes and up the fat 5-10g each meal and drop the carb 10-15 g per meal but the same cal level.
heres some pics of me from about a week ago ones post workout others are cold upon waking before any carbs, and some pics of my supp stashes
some of my supps
I plan on updating my weight, bf% prs and how different supps are working for me as i go along probably once a week just for my own sake and if anyone cares to see how diff supps are working for me personally . so far two weeks in to t-force and hyperdrol i kno my test is way up and im more vascular, better pumps, and much more aggressive in the gym, and ve gained 3lbs of lean mass, my bf hasnt changed but up 3lb. i dont really ever try and see what my one rep max is on things but i just go off my 6 rep max for leg press, db press, and bb curls to judge where im at. as of now my best 6rm for leg press is 5plates each side, db press 6rm is with 50s, bb curl 6rm with 80lb bb that was this week after i had already done 3 sets of bb curls so im sure i could lift alot more than that for a 1rm.