OZjames007
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Hi guys,
Background
24yo, male from australia...ive been training for my specific sport for the last 8 years.. In the offseason i lay off the cardio and try to put on a bit of size... Whilst not wanting to run around in a 100kg frame i need to maintin a 85-95Kg frame for my utility role.. High workload causes interuption in my diet/training routine..
DIET - appetite HIGH
i have a high protein (barely eat anything thats not white or red meat), medium fat diet. It must be high carb to keep up with my daily routine (construction) if not i crash.... the one negative. i binge eat junk (once or twice weekly).. but due to my cardio work (offseason i run approximately 25-30km per week) i still manage to keep off the extra kilos.. I find it extremely easy to put on mass but not lean.. and easy to shed the Kilos if my diet hasnt been working.
I work quite a few hours per week (between 50-90hrs..). so my diet takes a beating at points.. i have resorted to taking tuna in a can in my truck just incase i forget to pack lunch..
WATER intake : not suffice - often resort to pepsi max/pepsi.. need to increase water intake by 5-6 cups a day.
Workout.
Monday - Chest
DB incline bench
Db Flat (every 2 weeks i switch to the bar)
DB flys (cable if my arms are busted from work)
decline Bench
Parralel bar dip
Tuesday - cardio run 3km under 18 minutes... Stretch 15-20mins
wednesday - Shoulders
seated DB shoulder press
Bar upright row
bicep curls
DB front Raise
Shurgs
Machine lateral raise
cardio - spin class OR elyptical machine 35 minutes + medium/fast walk on treaty with 3.0 incline
Thursday - Rest day. or extra cardio pending on work activity for the day, situps
ab crunch
plank
friday or satuday - Back
Lat pulldown
high row
swiss ball row
back raises weighted
low row
bench side bridge
(will be changing this routine as my back is lagging.. to reintroduce dead lifts
I also so every 2nd week. on my back days
5kg Medicine ball lunge, at the bottom of the lunge torso twist.
DB lunges - at bottom of lunge shoulder press with the DB (low weight)
Sundays - Church.... praying to jesus and god that i dont get bitch tits or worse sides.. lol rest day
SLEEP - ****ty at best i get 7-8 hours on a sunday morning. the normal is between 6-7 hours.. the worst 5-6 hours
Stress level - medium to high generally. just a high strung person. My job creates it.. but its a family busines and i cannot change that.
Ok so hopefully any flaming i get is atleast a little more accurate and i can take it onboard and use it to my advantage!
I am planning on taking
Weeks 1-8
Test Prop - EOD @ 125mgs
Weeks 6-8
Winstrol - inject 50 EOD (possibly 75mgs)
Cycle support - i have heard of a pill made called DELAD taken daily dosage is below:
DHEA - 100mg
Exemstane - 15mg
Letrozole - 1.5mg
Anastrozole - 1mg
Dutasteride - 0.5mg
PCT - unsure as the doctor i have seen has said that he doesnt not believe i need a pct whilst using such a broad cycle support. The various threads/articles ive read have suggested that a nolva only pct is suffice whilst others suggest nolva and clomid.. There is so much debate.. i believe mainly so because people exagerate and dont actually get tested to see if they really are functioning properly...
Other supps
swisse Multi V
Fish oil
Magnesium/glucosamine
ON protein shakes (thinking of changing to horleys ripped)
Im opting for prop as the Test e available here in oz is dosed at 75mg/mil... do not want to pin that my mls in one go.. the reason for an 8 week cyle is cost.. i would rather spend more on PCT and cycle support that run a longer cyle... to extend my cycle to 10 or 12 weeks it wouldnt cost that much more in test.. but the cycle support is ridiculously expensive..
appreciate any advice/help.. such a long winded post but for anything to be relative there are so many governing factors!
Background
24yo, male from australia...ive been training for my specific sport for the last 8 years.. In the offseason i lay off the cardio and try to put on a bit of size... Whilst not wanting to run around in a 100kg frame i need to maintin a 85-95Kg frame for my utility role.. High workload causes interuption in my diet/training routine..
DIET - appetite HIGH
i have a high protein (barely eat anything thats not white or red meat), medium fat diet. It must be high carb to keep up with my daily routine (construction) if not i crash.... the one negative. i binge eat junk (once or twice weekly).. but due to my cardio work (offseason i run approximately 25-30km per week) i still manage to keep off the extra kilos.. I find it extremely easy to put on mass but not lean.. and easy to shed the Kilos if my diet hasnt been working.
I work quite a few hours per week (between 50-90hrs..). so my diet takes a beating at points.. i have resorted to taking tuna in a can in my truck just incase i forget to pack lunch..
WATER intake : not suffice - often resort to pepsi max/pepsi.. need to increase water intake by 5-6 cups a day.
Workout.
Monday - Chest
DB incline bench
Db Flat (every 2 weeks i switch to the bar)
DB flys (cable if my arms are busted from work)
decline Bench
Parralel bar dip
Tuesday - cardio run 3km under 18 minutes... Stretch 15-20mins
wednesday - Shoulders
seated DB shoulder press
Bar upright row
bicep curls
DB front Raise
Shurgs
Machine lateral raise
cardio - spin class OR elyptical machine 35 minutes + medium/fast walk on treaty with 3.0 incline
Thursday - Rest day. or extra cardio pending on work activity for the day, situps
ab crunch
plank
friday or satuday - Back
Lat pulldown
high row
swiss ball row
back raises weighted
low row
bench side bridge
(will be changing this routine as my back is lagging.. to reintroduce dead lifts
I also so every 2nd week. on my back days
5kg Medicine ball lunge, at the bottom of the lunge torso twist.
DB lunges - at bottom of lunge shoulder press with the DB (low weight)
Sundays - Church.... praying to jesus and god that i dont get bitch tits or worse sides.. lol rest day
SLEEP - ****ty at best i get 7-8 hours on a sunday morning. the normal is between 6-7 hours.. the worst 5-6 hours
Stress level - medium to high generally. just a high strung person. My job creates it.. but its a family busines and i cannot change that.
Ok so hopefully any flaming i get is atleast a little more accurate and i can take it onboard and use it to my advantage!
I am planning on taking
Weeks 1-8
Test Prop - EOD @ 125mgs
Weeks 6-8
Winstrol - inject 50 EOD (possibly 75mgs)
Cycle support - i have heard of a pill made called DELAD taken daily dosage is below:
DHEA - 100mg
Exemstane - 15mg
Letrozole - 1.5mg
Anastrozole - 1mg
Dutasteride - 0.5mg
PCT - unsure as the doctor i have seen has said that he doesnt not believe i need a pct whilst using such a broad cycle support. The various threads/articles ive read have suggested that a nolva only pct is suffice whilst others suggest nolva and clomid.. There is so much debate.. i believe mainly so because people exagerate and dont actually get tested to see if they really are functioning properly...
Other supps
swisse Multi V
Fish oil
Magnesium/glucosamine
ON protein shakes (thinking of changing to horleys ripped)
Im opting for prop as the Test e available here in oz is dosed at 75mg/mil... do not want to pin that my mls in one go.. the reason for an 8 week cyle is cost.. i would rather spend more on PCT and cycle support that run a longer cyle... to extend my cycle to 10 or 12 weeks it wouldnt cost that much more in test.. but the cycle support is ridiculously expensive..
appreciate any advice/help.. such a long winded post but for anything to be relative there are so many governing factors!
