Jock.Bu
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Hello Everyone!
Recently I provided a layout of my supplement usage in conjunction with my training schedule/specifications. I spoke with and received feedback from a member of AM forums, Yates84. Furthermore, I wanted to open my discussion to anyone who may have knowledge or recommendations to lend so that I can improve my layout. Please see below for additional information.
• My Stats:
Height: 5'7.5"
Weight: 180 lbs
Age: 36
Training Experience: 10+ years
• PRs:
Deadlift, 500+ @ 1RM
Bench, 380+ @ 1RM
Bent-Over Row: 205+ @ 8 reps
Squat, 285 (on a good day lol) @ 1RM
Leg Press, 980+ @ ~14 reps
Overhead Press: 280 @ 6 reps
• SARM Bridge Goal: Cut Phase
1. Lose as much body fat as possible without losing more than 2-3lbs of muscle mass.
2. Net at >=177 lbs and 13-15% body fat during the start of wk9.
• PH Cycle Goal: Recomposition Phase
1. Gain as much muscle mass as possible while still losing 2-3% body fat.
2. Net at greater than or equal to 190lbs and 10-13%.
• SARM Diet Plan:
Caloric intake will hover between 1800-2200 cals, and will be near 2200 cals on training days (TDs). Utilize a low carb approach (<30 grams) on non-training days (NTDs).
• PH Diet Plan:
Caloric intake will be near 2600 cals on training days (TD), while being maintained at 2100 cals on non-training days (NTD). When comparing TDs and NTDs macros, the following percentages will be implemented, respectively: 45% p/40% f/ 15% c and 40% p/30% f/ 30% c.
• Other Training Factors:
BMR: 1723 cals (from IIFY calc) & 1820 cals (from a bioelectrical-resistance scale)
TDEE: 2500 cal (from IIFY calc)
• Training Style Implementation:
1. Compound lifts followed by isolation movements
2. Utilize a higher training volume per muscle group than usual
3. Use a lower training frequency by hitting every major body part, thoroughly, at least once per week.
Training Freq.: 5x/week
Training Session Duration: 60-80 mins
Training Layout/Plan:
Mondays=Back.
Tuesdays=Legs/Calves (light weight). Thursday=Shoulders/Traps & Abs. Fridays=Triceps/Biceps & Calves (heavy weight).
Saturdays=Chest & Abs
For Example on Mondays:
-Legs & Calves-
Standing Leg Squat Machine, 4x15,12,8,6 (progressive overloading)
Leg Press, 4x15,12,8,6 (progressive overloading)
Hack Squat, 3x8,8,6
Leg Extension, 4x15,12,8,6*
Leg Curl, 4x15,12,8,6*
Standing Calf Raise, 3x16-20
Leg-Press Mach. Calf Raises, 3x16-20^
Donkey Calf Raise, 3x16-20^
(^) indicates exercises are performed as a superset.
(*) indicates last set is a 3x pause-rest set (initial 6 reps; take a 20-sec rest, reduce load 20% and perform 6 more reps; repeat this two more times).
-- 8-WK SARM-PH BRIDGE LAYOUT --
wk1-8: Ostar1ne,
15/15/15/20/20/20/25/25
wk3-8: Elite SARM Stack (Osta, LGD, Cardarine, & DAA)
0/0/1/1/1/1/1/1
wk1-8: Dermacrine, 3x pumps Ed
3/3/3/3/3/3/3/3
wk1-12: Absolutely Abliderated
Apply as recommended
wk1-12: Green Stinger,
Stacked with Forskolin 95+ and
2 caps taken on an empty stomach upon awakening; eat breakfast 30 mins afterwards.
wk9-13: Blackstone Labs Super DMZ Rx 2.0 (10mg DMZ & 10mg M-Stane)
0/0/0/0/0/0/0/0/1/1/2/2/2*
* 56/60 caps used, so plan to take 3 caps on the last 3 days
-OR-
wk9-13: M-Stane (10mg)
0/0/0/0/0/0/0/0/1/1/2/2/2
Note 1: Have a 60-count bottle of solo M-Stane at 10mg per cap. So have the room to bump up the Super DMZ dose of M-Stane or even just run M-Stane solo. Which would you say would be best? Completed an M1T cycle so many years ago at 10mg Ed for a month. I reacted nicely without any sides. So I'm comfortable running DMZ even though I have yet to take on a DMZ run before.
wk14-17: PCT,
Clomid,
0/0/0/0/0/0/0/0/0/0/0/0/0/50/50/25/25
(+) indicates 50mg caps would be dosed EOD to achieve 25mg for last two weeks of PCT
Note 2: All necessary ancillaries are on hand
Staples as usual throughout
Multivitamin (Rainbow Light Advanced Nutritional System), fish oil, liver support, biotin, Calcium/Magnesium/Zinc, Co Q-10, Vitamin K, Vitamin D3, Vitamin C creatine, glutamine, greens, bee pollen w/ royal jelly
Question:
Are there any corrections you'd make to the layout?
Where would clen and T3 be beat incorporated into the layout? I'm thinking clen dosed at 40-80mcg on a 5-on/2-off protocol and continued for 8wks and thinking T3 dosed at 25-50mcg on the same 5-on/2-off protocol. I'd like to see whether you have any thoughts as how best to stack these two and if they would be best to run from wk1-8 stacked or start with clen for wks1-8 while beginning T3 alongside the PH cycle during wks9-13. If I used T3 during SARM Bridge, an implementation of 25mcg daily (likely upon awakening) would be advisable!? Osta is anabolic and will help retain muscle mass to a somewhat lesser degree than Super DMZ. T3 being catabolic and non-discriminating to which tissues are consumed for an energy expenditure would be my given preference to use T3 during the PH cycle/run. T3 has the ability to help with a greater turnover with respect to muscle protein synthesis and assists during an AAS/PH cycle. But I'm mostly curious to see what your thoughts and knowledge will conclude toward these fat loss aides with respect to their proper usages in a layout, such as the one provided.
Question:
Given the following information, how would you incorporate Clen and T3 in the layout above?
Recently I provided a layout of my supplement usage in conjunction with my training schedule/specifications. I spoke with and received feedback from a member of AM forums, Yates84. Furthermore, I wanted to open my discussion to anyone who may have knowledge or recommendations to lend so that I can improve my layout. Please see below for additional information.
• My Stats:
Height: 5'7.5"
Weight: 180 lbs
Age: 36
Training Experience: 10+ years
• PRs:
Deadlift, 500+ @ 1RM
Bench, 380+ @ 1RM
Bent-Over Row: 205+ @ 8 reps
Squat, 285 (on a good day lol) @ 1RM
Leg Press, 980+ @ ~14 reps
Overhead Press: 280 @ 6 reps
• SARM Bridge Goal: Cut Phase
1. Lose as much body fat as possible without losing more than 2-3lbs of muscle mass.
2. Net at >=177 lbs and 13-15% body fat during the start of wk9.
• PH Cycle Goal: Recomposition Phase
1. Gain as much muscle mass as possible while still losing 2-3% body fat.
2. Net at greater than or equal to 190lbs and 10-13%.
• SARM Diet Plan:
Caloric intake will hover between 1800-2200 cals, and will be near 2200 cals on training days (TDs). Utilize a low carb approach (<30 grams) on non-training days (NTDs).
• PH Diet Plan:
Caloric intake will be near 2600 cals on training days (TD), while being maintained at 2100 cals on non-training days (NTD). When comparing TDs and NTDs macros, the following percentages will be implemented, respectively: 45% p/40% f/ 15% c and 40% p/30% f/ 30% c.
• Other Training Factors:
BMR: 1723 cals (from IIFY calc) & 1820 cals (from a bioelectrical-resistance scale)
TDEE: 2500 cal (from IIFY calc)
• Training Style Implementation:
1. Compound lifts followed by isolation movements
2. Utilize a higher training volume per muscle group than usual
3. Use a lower training frequency by hitting every major body part, thoroughly, at least once per week.
Training Freq.: 5x/week
Training Session Duration: 60-80 mins
Training Layout/Plan:
Mondays=Back.
Tuesdays=Legs/Calves (light weight). Thursday=Shoulders/Traps & Abs. Fridays=Triceps/Biceps & Calves (heavy weight).
Saturdays=Chest & Abs
For Example on Mondays:
-Legs & Calves-
Standing Leg Squat Machine, 4x15,12,8,6 (progressive overloading)
Leg Press, 4x15,12,8,6 (progressive overloading)
Hack Squat, 3x8,8,6
Leg Extension, 4x15,12,8,6*
Leg Curl, 4x15,12,8,6*
Standing Calf Raise, 3x16-20
Leg-Press Mach. Calf Raises, 3x16-20^
Donkey Calf Raise, 3x16-20^
(^) indicates exercises are performed as a superset.
(*) indicates last set is a 3x pause-rest set (initial 6 reps; take a 20-sec rest, reduce load 20% and perform 6 more reps; repeat this two more times).
-- 8-WK SARM-PH BRIDGE LAYOUT --
wk1-8: Ostar1ne,
15/15/15/20/20/20/25/25
wk3-8: Elite SARM Stack (Osta, LGD, Cardarine, & DAA)
0/0/1/1/1/1/1/1
wk1-8: Dermacrine, 3x pumps Ed
3/3/3/3/3/3/3/3
wk1-12: Absolutely Abliderated
Apply as recommended
wk1-12: Green Stinger,
Stacked with Forskolin 95+ and
2 caps taken on an empty stomach upon awakening; eat breakfast 30 mins afterwards.
wk9-13: Blackstone Labs Super DMZ Rx 2.0 (10mg DMZ & 10mg M-Stane)
0/0/0/0/0/0/0/0/1/1/2/2/2*
* 56/60 caps used, so plan to take 3 caps on the last 3 days
-OR-
wk9-13: M-Stane (10mg)
0/0/0/0/0/0/0/0/1/1/2/2/2
Note 1: Have a 60-count bottle of solo M-Stane at 10mg per cap. So have the room to bump up the Super DMZ dose of M-Stane or even just run M-Stane solo. Which would you say would be best? Completed an M1T cycle so many years ago at 10mg Ed for a month. I reacted nicely without any sides. So I'm comfortable running DMZ even though I have yet to take on a DMZ run before.
wk14-17: PCT,
Clomid,
0/0/0/0/0/0/0/0/0/0/0/0/0/50/50/25/25
(+) indicates 50mg caps would be dosed EOD to achieve 25mg for last two weeks of PCT
Note 2: All necessary ancillaries are on hand
Staples as usual throughout
Multivitamin (Rainbow Light Advanced Nutritional System), fish oil, liver support, biotin, Calcium/Magnesium/Zinc, Co Q-10, Vitamin K, Vitamin D3, Vitamin C creatine, glutamine, greens, bee pollen w/ royal jelly
Question:
Are there any corrections you'd make to the layout?
Where would clen and T3 be beat incorporated into the layout? I'm thinking clen dosed at 40-80mcg on a 5-on/2-off protocol and continued for 8wks and thinking T3 dosed at 25-50mcg on the same 5-on/2-off protocol. I'd like to see whether you have any thoughts as how best to stack these two and if they would be best to run from wk1-8 stacked or start with clen for wks1-8 while beginning T3 alongside the PH cycle during wks9-13. If I used T3 during SARM Bridge, an implementation of 25mcg daily (likely upon awakening) would be advisable!? Osta is anabolic and will help retain muscle mass to a somewhat lesser degree than Super DMZ. T3 being catabolic and non-discriminating to which tissues are consumed for an energy expenditure would be my given preference to use T3 during the PH cycle/run. T3 has the ability to help with a greater turnover with respect to muscle protein synthesis and assists during an AAS/PH cycle. But I'm mostly curious to see what your thoughts and knowledge will conclude toward these fat loss aides with respect to their proper usages in a layout, such as the one provided.
Question:
Given the following information, how would you incorporate Clen and T3 in the layout above?
