2nd Halovar/IBE Epistane cycle - WINTER BULK

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    bournelegend's Avatar
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    5'8"  208 lbs.
    Join Date
    Jun 2009
    Age
    26
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    2nd Halovar/IBE Epistane cycle - WINTER BULK


    WINTER BULK
    Halovar + IBE Epistane Stack
    Height: 5' 8"
    Starting Weight: 212lbs
    Starting Pant Size:
    36''
    Starting BMR: 16% via calipers at the gym.
    Pre Bulk Photos:
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    ______________________________ ______________________________ ______________
    CYCLE
    Halovar: 50-75-75-75-75-75 (2 bottles)
    IBE Epistane: 20-40-40-40-40-40 (2 bottles)
    Cycle Assist: standard dosage
    Protien: Muscle Milk 32g protien x 3 ED (at 64g per)
    ______________________________ ______________________________ _______________
    PCT
    PCT Assist: Standard dosage
    Purus Recycle: Standard dosage
    Purus D-Pol: Standard Dosage
    GP Clomid: 100mgs ED 6 weeks (maybe cut back on dosage?? any thoughts??)
    7-Keto DHEA: 100mgs ED (can someone please verify if this DHEA is even effective, I have heard different view on it)
    ______________________________ ______________________________ ___________
    DIET
    3300 calorie target
    300g protein
    350g carbs
    77g fats

    Meal 1
    2 large eggs6 egg whites2 slices turkey bacon(choose green fiber filled veggies like bell pepper, spinach, broccoli, and tomatoes and make omlette with bacon in it)
    ½ tablespoon olive oil for cooking1 cup rolled oats (weighed dry, you can use a little bit of honey, splenda, cinnamon, or cook with almond milk)
    Meal 2
    6oz chicken breast (weighed cooked no skin)
    10oz yams (or sweet potato)
    ½ tablespoon olive oil for cooking1 cup veggies (no carrots or peas.. fiberous veggies like bell peppers, cucumbers, spinach, asparagus.. etc..)
    Meal 3 (post workout)
    60g whey shake
    1 whole white bagel
    Meal 4
    8oz tilapia (weighed raw) (can also be substituted with 6oz of ground turkey)
    ½ tablespoon olive oil for cooking
    10oz sweet potato or yam
    Meal 5
    4 oz chicken breast
    1 1/2 cup red kidney beans (low sodium please if your gonna do the canned ones)
    Take 2 cups veggies and make a salad out of this…
    ½ tablespoon olive oil for cooking
    Meal 6
    8oz round steak or (casein shake and cottage cheese)
    1/2 tablespoon olive oil for cooking
    ½ avocado
    ______________________________ ______________________________ _____________
    WORKOUT ROUTINE
    Monday: Back, Biceps
    Deadlift- 3 sets of 5 reps
    Lat Pulldown- 4 sets of 8-12 reps
    One Arm DB Row- 4 sets of 8-12 reps
    Alternate DB Curl- 3 sets of 8-12 reps
    Machine Preacher Curl- 3 sets of 8-12 reps

    Wednesday: Chest, Triceps
    Bench Press- 3 sets of 5 reps
    Incline DB Press- 4 sets of 8-12 reps
    Seated Chest Press- 4 sets of 8-12 reps
    Overhead DB Extensions- 3 sets of 8-12 reps
    Cable Pressdown- 3 sets of 8-12 reps

    Friday: Quads, Hams, Calves
    Squat- 3 sets of 5 reps
    Leg Press- 3 sets of 10-12 reps
    Leg Extensions- 3 sets of 10-12 reps
    Leg Curls- 4 sets of 10-12 reps
    Standing Calf Raise- 4 sets of 10-12 reps

    Saturday: Shoulders, Traps, Abs
    Overhead Press- 3 sets of 5 reps
    DB Lateral Raises- 3 sets of 8-12 reps
    Reverse Pec Deck- 3 sets of 8-12 reps
    DB Shrugs- 3 sets of 8-12 reps
    Cable Rope Crunches- 3 sets of 8-12 reps
    Machine Crunch- 3 sets of 8-12 reps

    **Each set will have increased weight, ending at 85-90% of my 1RM**
    -Making sure I dont completely lock myself into compound movements
    -Substituting in more dynamic lifts to keep tendons and legaments from becoming weak-No cardio at the gym, at my work our patrols total to around 7 miles per night per officer, this will be my cardio sessions; when I go UP 37 flights up stairs and walk each hallway on every floor nightly.

  2. Registered User
    bournelegend's Avatar
    Stats
    5'8"  208 lbs.
    Join Date
    Jun 2009
    Age
    26
    Posts
    12
    Answers
    0


    Please critique this, as I have picked through multiple postings and put together something I feel will work for me. Any veteran lifters, I hope you will chime in with constructive criticism!

    Thanks in advance.

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