rghurst
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I am 30, been lifting fairly consistently since my teen years, very consistently the past 5 years, and have always been on the lighter side. I have always made small gains and plateau incredibly easy. Most of it is definitely genetic as my both my parents are slender with low muscle mass. Currently I weigh in at a whopping 173 in the morning, and close to 177 at night. The biggest I have ever been was 185 during my mid-20s. As you can see I am a total hardgainer.
I workout HARD 4 days/week, and rest the other 3 days. My routine is as follows:
Monday: Chest, Shoulders and Triceps (4 exercises, 4-5 sets per each)
Tuesday: Back and Biceps (4 exercises, 4-5 sets per each)
Wednesday: Core (4 exercises, 4-5 sets per each)
Thursday: Legs (4 exercises, 4-5 sets per each)
I always start off with the heaviest weight I can lift and rep until I cannot anymore. Oftentimes I have a trainer spot me through the last reps I could not otherwise do. I do burnsets repeatedly and average between 4-5 sets per exercise, 4 exercises per muscle group. I spend on average 60-90 minutes daily at the gym and do NO cardio as I want to conserve calories.
My diet is as follows:
Meal 1
3 egg omelette with lean ham, garlic clove, feta cheese and spinach~400
cal.
english muffin with peanut butter and honey~250 cal.
1 cup yogurt~300 cal
1 cup juice~150 cal
Post Workout
Weightgainer shake in 2 cups 1% milk which has a total of 51 g of protein, 129 g of carbs, 22.5 g of fat, and 50-100% DV of most vitamins and minerals~920 cal.
In addition, I add to this shake:
1 whole banana~100 cal.
2 tbs flaxseed oil~300 cal.
1/2 cup berries~150 cal.
1 cup of juice with creatine~150 cal.
Meal 2
Tuna/Egg salad/Chicken salad sandwhich (it varies as I cannot
eat the same crap every day)~400 cal.
1 cup applesauce~100 cal.
granola bar~190 cal.
Snacks - these are eaten all day long
1/2 bag of high-protein, mainly mixed nut trail mix~400 cal.
1 orange~100 cal.
1 cup gardettos~150 cal.
Meal 3
1 cup brown rice~300 cal.
1 chicken breast~140 cal.
1 cup mixed vegetables with omega 3 spread~150 cal.
Total Calories~4,550/day
This should be enough, yes? Unfortunately for me it is not. This is why I have, after much hardship, decided to try a PH: Halotest 25, for a 4 week cycle.
My question for those more experienced than me (and preferably from those who have taken Halotest 25 or any other comparable PH) is threefold:
1) What can I realistically expect to gain from taking this as recommended?
2) What should I stack with it?
3) What is the OPTIMAL PCT?
Thanks.
I workout HARD 4 days/week, and rest the other 3 days. My routine is as follows:
Monday: Chest, Shoulders and Triceps (4 exercises, 4-5 sets per each)
Tuesday: Back and Biceps (4 exercises, 4-5 sets per each)
Wednesday: Core (4 exercises, 4-5 sets per each)
Thursday: Legs (4 exercises, 4-5 sets per each)
I always start off with the heaviest weight I can lift and rep until I cannot anymore. Oftentimes I have a trainer spot me through the last reps I could not otherwise do. I do burnsets repeatedly and average between 4-5 sets per exercise, 4 exercises per muscle group. I spend on average 60-90 minutes daily at the gym and do NO cardio as I want to conserve calories.
My diet is as follows:
Meal 1
3 egg omelette with lean ham, garlic clove, feta cheese and spinach~400
cal.
english muffin with peanut butter and honey~250 cal.
1 cup yogurt~300 cal
1 cup juice~150 cal
Post Workout
Weightgainer shake in 2 cups 1% milk which has a total of 51 g of protein, 129 g of carbs, 22.5 g of fat, and 50-100% DV of most vitamins and minerals~920 cal.
In addition, I add to this shake:
1 whole banana~100 cal.
2 tbs flaxseed oil~300 cal.
1/2 cup berries~150 cal.
1 cup of juice with creatine~150 cal.
Meal 2
Tuna/Egg salad/Chicken salad sandwhich (it varies as I cannot
eat the same crap every day)~400 cal.
1 cup applesauce~100 cal.
granola bar~190 cal.
Snacks - these are eaten all day long
1/2 bag of high-protein, mainly mixed nut trail mix~400 cal.
1 orange~100 cal.
1 cup gardettos~150 cal.
Meal 3
1 cup brown rice~300 cal.
1 chicken breast~140 cal.
1 cup mixed vegetables with omega 3 spread~150 cal.
Total Calories~4,550/day
This should be enough, yes? Unfortunately for me it is not. This is why I have, after much hardship, decided to try a PH: Halotest 25, for a 4 week cycle.
My question for those more experienced than me (and preferably from those who have taken Halotest 25 or any other comparable PH) is threefold:
1) What can I realistically expect to gain from taking this as recommended?
2) What should I stack with it?
3) What is the OPTIMAL PCT?
Thanks.