alright ... cycle:
weeks 1-6: 1-ad 700 mgs
weeks 1-6: 4-ad 200 mgs trans
weeks 3-6: 30 mg m5aa
i'm 5'9 189lbs about 10% bf
my goal is to gain LEAN muscle mass the only reason i have the 4-ad in is to get rid of the lethargy and keep the libido up is 200mg trans a day enough for that goal??? or should i up it to 400? i really don't want to bloat AT ALL so just the bare minimum 4-ad
pct
weeks 1-2 nolva 40mg
weeks 3-4 nolva 20mg
i'd like to be an even 200 when this is all said and done
diet (1/3 bag of spinach with every "meat" meal:
8:30 6 eggs, 6 egg whites, 1/2 cup oatmeal, protein shake in milk, 5 g glutamine
10:30 1 pound of turkey burgers
12:30 2 sandwiches on oat whole wheat bread with 15 slices of turkey or ham total
2:30 1 pound of chicken breasts
4:00 - preworkout protein shake in milk
5:00 - postworkout double protein shake in 12oz milk, 10oz grape juice, 3 slices white bread, 5g glutamine, 5g creatine
7:00 - 1 pound of top round steak
9:00 - 1 pound of chicken breast
11:00 - can of tuna and protein shake
12:00 - cassein protein shake and bed time
workout schedule (max-ot stylee, order of exercises change every workout):
M - chest - flat bench 3 warm up sets 3 working sets 4-6 reps
incline bench 3 sets 4-6 reps
some type of flies (incline, flat, cable cross overs) 2 sets 4-6
T - back - dead lifts 3 warm up sets 3 working sets 4-6 reps
reverse grip pull downs 3 sets 4-6
t bar rows 3 sets 4-6
W - legs - squats 3 warm up sets 3 working sets 10 reps
leg ext. 2 sets 10 reps
leg curls 3 sets 10 reps
calf raises 3 sets 8-10 reps
Th - shoulders - DB raises 3 warm up sets 3 working sets 4-6 reps
side raises 2 sets 4-6 reps
front raises 2 sets 4-6
shrugs 3 sets 6-8 reps
F - arms - bb curls 2 warm up sets 3 working sets 4-6 reps
alternating incline db curls 3 sets 4-6 reps
skullcrushers 3 sets 4-6 reps
double arm overhead ext 3 sets 4-6 rest
thoughts, comments, suggestions, undue amounts of praise? anyone?
weeks 1-6: 1-ad 700 mgs
weeks 1-6: 4-ad 200 mgs trans
weeks 3-6: 30 mg m5aa
i'm 5'9 189lbs about 10% bf
my goal is to gain LEAN muscle mass the only reason i have the 4-ad in is to get rid of the lethargy and keep the libido up is 200mg trans a day enough for that goal??? or should i up it to 400? i really don't want to bloat AT ALL so just the bare minimum 4-ad
pct
weeks 1-2 nolva 40mg
weeks 3-4 nolva 20mg
i'd like to be an even 200 when this is all said and done
diet (1/3 bag of spinach with every "meat" meal:
8:30 6 eggs, 6 egg whites, 1/2 cup oatmeal, protein shake in milk, 5 g glutamine
10:30 1 pound of turkey burgers
12:30 2 sandwiches on oat whole wheat bread with 15 slices of turkey or ham total
2:30 1 pound of chicken breasts
4:00 - preworkout protein shake in milk
5:00 - postworkout double protein shake in 12oz milk, 10oz grape juice, 3 slices white bread, 5g glutamine, 5g creatine
7:00 - 1 pound of top round steak
9:00 - 1 pound of chicken breast
11:00 - can of tuna and protein shake
12:00 - cassein protein shake and bed time
workout schedule (max-ot stylee, order of exercises change every workout):
M - chest - flat bench 3 warm up sets 3 working sets 4-6 reps
incline bench 3 sets 4-6 reps
some type of flies (incline, flat, cable cross overs) 2 sets 4-6
T - back - dead lifts 3 warm up sets 3 working sets 4-6 reps
reverse grip pull downs 3 sets 4-6
t bar rows 3 sets 4-6
W - legs - squats 3 warm up sets 3 working sets 10 reps
leg ext. 2 sets 10 reps
leg curls 3 sets 10 reps
calf raises 3 sets 8-10 reps
Th - shoulders - DB raises 3 warm up sets 3 working sets 4-6 reps
side raises 2 sets 4-6 reps
front raises 2 sets 4-6
shrugs 3 sets 6-8 reps
F - arms - bb curls 2 warm up sets 3 working sets 4-6 reps
alternating incline db curls 3 sets 4-6 reps
skullcrushers 3 sets 4-6 reps
double arm overhead ext 3 sets 4-6 rest
thoughts, comments, suggestions, undue amounts of praise? anyone?