My initial weight was 66 Kgs(141 Pounds) in 2012, I changed my diet, did 3 rounds of insanity, Got my weight down to 52(114 pounds). I just love cardio, but i wanted some size so i began lifting 3 times a week- Chest & Tri, Back & Biceps, Shoulders and continued doing insanity 3 days a week, The weight went up to 56 Kgs (123 Pounds) now i have started doing beastbody(a lifting program by beachbody) i am gaining some weight but i have lost my abs the weight gain is painfully slow, i have put on 1 kg in the last one month. My calorie intake is steady at 2500-3000 calories ( i drink 3 shakes 25 grams of protein with water)
Well i am trying my best to learn and do what ever i do in the safest way possible while i am on the cycle and off it. I have added a lot of on cycle support and PCT supplements.
Just to give a rough idea my arms were around 13'' when i started my first cycle of insanity, by the end of the 3rd cycle for some weird reason my arms went down to 11''. It was embarrassing, Now the arms are at 12.5, so i am getting there slowly and steadily im in it for a the long haul, but its frustrating as the gains are coming in slower than ever.
My Workout Routine at the moment:
Chest & Tri
Legs
Back & Bicep
Shoulders
Day off
Repeat.
In a week ill be changing it to
Chest
Back
Arms
Shoulders
legs
My Chest and triceps workout:
Chest press 15 12 8
Chest press(drop Set) 8 8
Incline fly 15 12 8
Incline press 15 12 8
Incline press(drop Set) 8 8
Close grip 15 12 8
Partial Chest 15 12 8
Decline Pushup 15 12 8
Tricep Extention(Skull) 15 12 8
Tricep Extention(drop set) 8 8
Single arm kickback 15 12 8
Tricep Pushup 15 12 8
Tricep dips 1Min 1Min
Thats roughly the chest and triceps.
I have been lifting 3 days a week for the last 2 years, iv just not been crazy serious about it.
I probably don't know much about pro hormones, discovered them 4 months ago,
Im just sick of putting on 1kg(2pounds) every other month.
My diet is fairly clean
4 egg whites 2 yellow
Muesli with fat free yogurt + honey
Protein shake
Chicken (either breast or in a curry) for lunch
Protein Shake
Sausages(chicken or Don Frankfurts)
A couple of quest bars
Post workout Shake
Dinner is usually with rice or bread chicken or vegetables
I consume 1/2 or 3/4 of chicken in lunch and dinner.