bournelegend
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WINTER BULK
Halovar + IBE Epistane Stack
Height: 5' 8"Halovar + IBE Epistane Stack
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)
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PCT
PCT Assist: Standard dosagePurus 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)
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DIET
3300 calorie target300g 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
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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.
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.
