Hey Everyone, first I just wanted to say if this isn't the right place feel free to move it.
Second I am looking for some serious advice on building everything from my diet to my routine. I have been around the boards for a while and read and researched for hours and hours over the last 4 years. But recently I had a **** storm in my life and I took 7 months off from the gym and pretty much turned into a lazy piece of poo and ate whatever came my way and drank myself under the table on many occasions, I ended up ballooning to around 20% bf possibly a little higher. I quit right after I had hit some PR 405 x 2 on bench 450 x 3 on dl and 325 on squat (low I know) I was in really good shape and down around 13% and feeling great, then I literally just stopped going and saw the inside of a gym maybe 3 times over that time.
Well four weeks ago I decided I couldn't take my laziness anymore and that I was going to get back into the gym and I have been hitting it hard ever since. I have been using some athletix titanium and original dermacrine and really after 4 weeks I am getting pretty close to my regular lifts on a natural cycle. The first week I was dying hitting 135 x 15 on bench, 135 on squats hurt like hell and deads I thought I was going to kill myself doing 205.
After these four weeks I am pushing 225 x 12 bench for nice slow solid reps for three sets, tonight I did 315 x 5 for three sets on deads and 205 x 5 for three sets on squats so I am feeling pretty good again.
Now, I am going to be starting a cycle in about 2-3 weeks (I know its really soon after just getting back into it but I have some serious **** that I am going to be dealing with middle of the year next year and I won't have the opportunity to do anything so I am doing it now and this is where I need the help. I am trying to make this cycle as beneficial as possible and get the most out of my gear. I am looking for advice on routine and diet and this is not my first cycle but I haven't run test in a long time so this should be a fun ride.
Cycle
1-4 dbol 40mg ed
1-14 test e 500 per week (250 sun/thurs)
2-15 hcg 500iu per week same schedule as test
Support for on cycle
Aridex
Nolva
For PCT I am following the Nolva Clomid scheme
TCF-1
have hcgen on hand also
Open to suggestions for pct
Routine
I am using the Madcow 5x5 routine which I have used before and that is why I hit my PR on bench of 405 and I have always had good results with it. I added a couple exercises to each to to target some muscles individually. Also, I work abs every workout day doing weighted abs on Mon, reps on Wed, Friday I target obliques.
**After my workouts I have been walking on a treadmill for an hour. I start at 7 incline and 3mph and every 10 minutes for the first half hour I increase the incline by 1. After 30 minutes I decrease the incline by one every 10 minutes. When I hit the 40 minute marker I grab two 35lbs weight plates and I do 15 slow shrugs and then carry the weight for one minute. I then drop the weight for one minute and I repeat this process for 10 minutes. The last 10 minutes are a cool down at 2.6mph and 5 incline.
Monday
Squat 5x5
Bench 5x5
Row 5x5
Supplemental exercises are done for higher volume 12-15 rang for 3 sets to failure. Every other week I will be doing weighted dips instead of dumbell bench.
Incline Dumbell
Decline Dumbell
Weighted Hypers
Tuesday
Insanity workout cardio
Wensday
Squat 5x4
Clean 5x4
Deadlift 5x4
Supplemental exercises
Bicep 21's with rope on pulley slow reps with full contraction at peak
Tricep 21's same as bicep
Pull-ups for 3 max sets
Thursday
Insanity workout cardio
Friday
Squat 5x4 followed by a heavy set for 3 reps followed by a light set for 8 reps
Bench 5x4 followed by a heavy set for 3 reps followed by a light set for 8 reps
Clean 5x4 followed by a heavy set for 3 reps followed by a light set for 8 reps
Supplemental exercises
Face pulls
Forearm rolls
Lat pull downs
Diet is where I suck, I cave easily but this time around I have more motivation that I ever have for the gym and am really wanting to work to drop as much fat as I can while building as much muscle as I can. I know those two don't go together very well but being at the BF I am at I think I will be able to just because the muscle I put on will be using a lot of the calories I am throwing at my body, and my body is already used to a high caloric intake pretty close to what I will be eating on cycle but coming from much cleaner foods.
So any advice falls upon open ears, everything from what to eat, when to eat it, etc.
I am aiming for 3500 cals on cycle btw
Diet
Breakfast
usually consist of some kind of eggs and meat. Just depends on the day and what I am feeling. I usually have chorizo, or some kind of brisket to put with my eggs.
Morning Snack
Usually some kind of fruit like a banana, blueberries, or a pack of nuts and possibly a protein shake
Afternoon
Lunch is hard for me to put down but I have been doing a lot of salads with some fruit in them and either chicken or turkey and a balsamic of some kind
Evening snack
Usually water and just something I can grab out of the fridge from yogurt to string cheese
Dinner
I have been making a lot of different types of chicken and beef and that is no problem for me. Usually a chicken breast with some brown rice with a can of rotel and some spinach in it to get ride of the blandness.
Post workout
I workout right before I go to bed, so this is the last food I take in for the day.
Meal some kind of meat and a source of carbs like more rice, or a sweet potato. I finish my mean first and immediately down my shake.
Shake - 2 eggs, 2 scoops of protein, 1 cup steel cut oats, 1 banana, 2tbps of natural peanut butter
(On the shake would it be smarter to move it to right after my workout before I start walking on the treadmill)
Now some controversial things that I have read and have been toying with this last week and I haven't gained any weight, I look better and feel better in the gym. I took this from a couple articles that I skimmed and figured I would give it a shot because as we all know its all about trial and error. And everyone can say something about it, but when it comes down to it not many people that I know have tried it so they are speaking from hearsay.
Pre workout I have been taking a large shot of whiskey, the science behind it is that it puts less strain on the heart, dialates your blood vessels and slightly thins your blood allowing it to move easier through your body.
Post workout and this one came from Arnold, But I am having a beer first thing when I get home. The science is that your body can more easily use the "water" in the beer because of the salts and electrolytes found in it. Also the insulin spike is supposed to be beneficial
I think I covered almost everything that I could remember. It has been a really really long day and if I forgot something just let me know.
Thanks for any help that anyone can offer, and if you think I am an idiot feel free to post it up I have thick skin. I might not be 8% bf but I have hit some pretty good numbers in my lifetime and was pretty happy where I was at before.
One last thing I did forget
Stats
Age - 25
Height 5'7
Weight 186lbs
Second I am looking for some serious advice on building everything from my diet to my routine. I have been around the boards for a while and read and researched for hours and hours over the last 4 years. But recently I had a **** storm in my life and I took 7 months off from the gym and pretty much turned into a lazy piece of poo and ate whatever came my way and drank myself under the table on many occasions, I ended up ballooning to around 20% bf possibly a little higher. I quit right after I had hit some PR 405 x 2 on bench 450 x 3 on dl and 325 on squat (low I know) I was in really good shape and down around 13% and feeling great, then I literally just stopped going and saw the inside of a gym maybe 3 times over that time.
Well four weeks ago I decided I couldn't take my laziness anymore and that I was going to get back into the gym and I have been hitting it hard ever since. I have been using some athletix titanium and original dermacrine and really after 4 weeks I am getting pretty close to my regular lifts on a natural cycle. The first week I was dying hitting 135 x 15 on bench, 135 on squats hurt like hell and deads I thought I was going to kill myself doing 205.
After these four weeks I am pushing 225 x 12 bench for nice slow solid reps for three sets, tonight I did 315 x 5 for three sets on deads and 205 x 5 for three sets on squats so I am feeling pretty good again.
Now, I am going to be starting a cycle in about 2-3 weeks (I know its really soon after just getting back into it but I have some serious **** that I am going to be dealing with middle of the year next year and I won't have the opportunity to do anything so I am doing it now and this is where I need the help. I am trying to make this cycle as beneficial as possible and get the most out of my gear. I am looking for advice on routine and diet and this is not my first cycle but I haven't run test in a long time so this should be a fun ride.
Cycle
1-4 dbol 40mg ed
1-14 test e 500 per week (250 sun/thurs)
2-15 hcg 500iu per week same schedule as test
Support for on cycle
Aridex
Nolva
For PCT I am following the Nolva Clomid scheme
TCF-1
have hcgen on hand also
Open to suggestions for pct
Routine
I am using the Madcow 5x5 routine which I have used before and that is why I hit my PR on bench of 405 and I have always had good results with it. I added a couple exercises to each to to target some muscles individually. Also, I work abs every workout day doing weighted abs on Mon, reps on Wed, Friday I target obliques.
**After my workouts I have been walking on a treadmill for an hour. I start at 7 incline and 3mph and every 10 minutes for the first half hour I increase the incline by 1. After 30 minutes I decrease the incline by one every 10 minutes. When I hit the 40 minute marker I grab two 35lbs weight plates and I do 15 slow shrugs and then carry the weight for one minute. I then drop the weight for one minute and I repeat this process for 10 minutes. The last 10 minutes are a cool down at 2.6mph and 5 incline.
Monday
Squat 5x5
Bench 5x5
Row 5x5
Supplemental exercises are done for higher volume 12-15 rang for 3 sets to failure. Every other week I will be doing weighted dips instead of dumbell bench.
Incline Dumbell
Decline Dumbell
Weighted Hypers
Tuesday
Insanity workout cardio
Wensday
Squat 5x4
Clean 5x4
Deadlift 5x4
Supplemental exercises
Bicep 21's with rope on pulley slow reps with full contraction at peak
Tricep 21's same as bicep
Pull-ups for 3 max sets
Thursday
Insanity workout cardio
Friday
Squat 5x4 followed by a heavy set for 3 reps followed by a light set for 8 reps
Bench 5x4 followed by a heavy set for 3 reps followed by a light set for 8 reps
Clean 5x4 followed by a heavy set for 3 reps followed by a light set for 8 reps
Supplemental exercises
Face pulls
Forearm rolls
Lat pull downs
Diet is where I suck, I cave easily but this time around I have more motivation that I ever have for the gym and am really wanting to work to drop as much fat as I can while building as much muscle as I can. I know those two don't go together very well but being at the BF I am at I think I will be able to just because the muscle I put on will be using a lot of the calories I am throwing at my body, and my body is already used to a high caloric intake pretty close to what I will be eating on cycle but coming from much cleaner foods.
So any advice falls upon open ears, everything from what to eat, when to eat it, etc.
I am aiming for 3500 cals on cycle btw
Diet
Breakfast
usually consist of some kind of eggs and meat. Just depends on the day and what I am feeling. I usually have chorizo, or some kind of brisket to put with my eggs.
Morning Snack
Usually some kind of fruit like a banana, blueberries, or a pack of nuts and possibly a protein shake
Afternoon
Lunch is hard for me to put down but I have been doing a lot of salads with some fruit in them and either chicken or turkey and a balsamic of some kind
Evening snack
Usually water and just something I can grab out of the fridge from yogurt to string cheese
Dinner
I have been making a lot of different types of chicken and beef and that is no problem for me. Usually a chicken breast with some brown rice with a can of rotel and some spinach in it to get ride of the blandness.
Post workout
I workout right before I go to bed, so this is the last food I take in for the day.
Meal some kind of meat and a source of carbs like more rice, or a sweet potato. I finish my mean first and immediately down my shake.
Shake - 2 eggs, 2 scoops of protein, 1 cup steel cut oats, 1 banana, 2tbps of natural peanut butter
(On the shake would it be smarter to move it to right after my workout before I start walking on the treadmill)
Now some controversial things that I have read and have been toying with this last week and I haven't gained any weight, I look better and feel better in the gym. I took this from a couple articles that I skimmed and figured I would give it a shot because as we all know its all about trial and error. And everyone can say something about it, but when it comes down to it not many people that I know have tried it so they are speaking from hearsay.
Pre workout I have been taking a large shot of whiskey, the science behind it is that it puts less strain on the heart, dialates your blood vessels and slightly thins your blood allowing it to move easier through your body.
Post workout and this one came from Arnold, But I am having a beer first thing when I get home. The science is that your body can more easily use the "water" in the beer because of the salts and electrolytes found in it. Also the insulin spike is supposed to be beneficial
I think I covered almost everything that I could remember. It has been a really really long day and if I forgot something just let me know.
Thanks for any help that anyone can offer, and if you think I am an idiot feel free to post it up I have thick skin. I might not be 8% bf but I have hit some pretty good numbers in my lifetime and was pretty happy where I was at before.
One last thing I did forget
Stats
Age - 25
Height 5'7
Weight 186lbs