RS-Transaderm - Weight loss with lean muscle gain
(Ok, the title was supposed to be CROSSES the bridge, nice start )
First of a Special thanks to Rick Rock, Milas and the rest of the fellas at **** for this opportunity.
Starting the first of this year, I dedicated myself to get serious about stripping out. I went from 322 to 258 and then began to lighten up a bit on the diet while I ran some mass gaining compounds. I am just finishing up a 5 week run of 5a OHP (went very nicely) which is a mildly suppressive compound. At this time, I am planning to bridge that with 4 weeks of RS Transaderm. I also just started phase two of my quest to with the overall target of 245. Wanna see how RS Transaderm can help me to recomp by assisting with fat loss while continuing strength gains while in a deficit.
So here is the basic plan:
Will be running at the full dose of 5 pumps/day for about 4 weeks. This may be altered as things unfold.
I will continue to run a Body Builder Modified version of 5/3/1 that will follow this basic format over 4 lifting days a week.
OH BB Press (Reps according to 5/3/1 template)
Seated OH DB Press 4x12 (60-90 sec rest between all assist sets)
DB Lateral Raise 4x10
4x15 of a movement to emphasize rear delt head
4x12 of a Bicep movement (currently running concentration curls)
Dead lift according to 5/3/1
Pull up or chin up 4x10 (at this time, I have to do assisted)
4x12 of a rowing movement
4x10 of an erector/hamm/glute movement ( I currently have a love hate thing with Romanian Dead Lifts)
Ab work (leg raises or roll outs with wheel)
BB Flat Bench according to 5/3/1
Incline DB PRess 4x12
Assisted Dip 4x10
Cable Cross over (4x10) or Decline Bench before dips. (4x8-10)
4x12 Triceps movement.
Back Squat according to 5/3/1
Leg Press or Hack Squat/Squat Press Machine 4/12-15
Leg Extensions 4x12
Lying Leg Curl 4x12
Ab work (Usually some crunch or sit up movement)
Am presently about to start of mesocycle 5 after I finish my deload week tomorrow. Current training maxes (90% of estimated on rep max) for this cycle are: OH BB Press-205, Dead lift 400, Bench 280, Back Squat 400.
As to diet, I will be running a low carb/high protein routine (not quite keto) taking in 2800 cals on lifting days, 2400 on non lifting days. Carb targets will be under 125 on lifting days and under 100 on non lifting days. Target for protein will be 265 with some BCAA mixed in to help for when I am off a bit.
Currently am at 271 with a 41.5 inch waist and 3 point caliper measurement of 34 (chest, abdomen, mid thigh)
Will run cardio 3-4x/week, variable resistance or HIIT on machines or simple bike rides.
Additonal sups will include or alternative protein, BCAA (6 grams mixed with 3 scoops of Wyked Pre WO and 12 Grams intra work out.) (Yes Milas, it is LEMON)., 4-6g fish or flax seed oil, daily multi.
FOR PCT we have DA-HCG, , Creatine Ethyl Esther and . Will also add either or to this mix (need to get JD's recommendation on this). Will also have some Torem on hand in case the OTC crap does not handle it. If anyone has any input about the PCT plan, please feel free to comment.
Ok, think that is the long and short of it. Time to get LEAN and MEAN with the **** Machine!!!!!!!!!!!!!
Tomorrow: Fist dose and impressions.