mpdc
Member
What's going on everyone ....... And here we go .......
.......... Supps Week 1-8 Bulk up - 3am ,3 pm Lean cut - 1am, 1 pm ( willing to increase all androfactory products pending how I do with them but this is my start point )
Week 4-8 Mechabol 1 am , 1 pm ) (will increase if needed as well) I have run this before by itself and the sweet spot after working my way up .....for me anyways ...... was three caps separated through out the day
Support/ other supps
Week 1-8
Talos
Achilles
Toco8
Labrada Efa Gold
Armor v ( vit/min)
Taurine on stand by if needed
Beverly international UMP (taste great) plus I can get at a great price
Dymatize elite whey
PCT - all of these are on hand but not sure which ones or how much ...... It will be more dependent on how I feel , if get shut down so on....
Nolvadex Endosurge Tcf-1 Toco 8 Pure test finaflex Erase Anabeta
And on hand but not ness. For pct Formasurge Dermacrine
My training will be and has worked great once before for a shock ......
Fst-7
1-Bi's,Tri's,and Calves 2-Legs 3-off 4-Chest and Tri's 5-Back and Calves 6-Shoulders and Bi's 7- off
Day 1 Triceps oClose-grip bench press 3-4 x 8-12 oWeighted or machine dip 3 x 8-12 oOverhead cable extension 7 x 8-12 oSkull crushers 7 x 8-12 Biceps oAlternate dumbbell curls 3-4 x 8-12 oMachine preacher curl 3 x 8-12 oEZ-bar curl 7 x 8-12 (rest 30-45 seconds between sets while sipping water) Calves oStanding calf raise 4 x 10-12 oSeated calf raise 4 x 15-20 oLeg press or calf sled raise 7 x 10-12
Day 2 Hamstrings oLying leg curls 3-4 x 10-15 oStiff-leg deadlift 3-4 x 10-12 oSingle leg curl 3-4 x 10-15 each leg oSeated leg curls 7 x 10-15 Quads oLeg extensions 3-4 x 8-15 oSquats 4 x 8-12 oHack squat or leg press 3 x 8-15 oLeg extension or leg press 7 x 8-15
Day 3 - day off
Day 4 Chest oIncline dumbbell press 3-4 x 8-12 oIncline dumbbell flye 3 x 8-12 oFlat Hammer or dumbbell press 3 x 8-12 oPec deck or cable crossover 7 x 8-12 Triceps oClose-grip bench press 3-4 x 8-12 oWeighted or machine dip 3 x 8-12 oOverhead cable extension 7 x 8-12 oSkull crushers 7 x 8-12
Day 5 Back Warm-up: oNeutral-grip chin-ups 3 x failure oWide-grip pulldowns 3 x 8-12 oBarbell row 3 x 8-12 oHammer Strength row 3 x 8-12 oMachine or cable pullover 7 x 8-15 Traps oDumbbell shrugs* 3-4 x 8-12 oMachine shrugs 7 x 8-12 Proper form consists of leaning head and torso slightly forward squeezing the contraction point for a full one-second count. Calves oStanding calf raise 4 x 10-12 oSeated calf raise 4 x 15-20 oLeg press or calf sled raise 7 x 10-12
Day 6 Shoulders oSeated dumbbell press 4 x 8-12 oBarbell or dumbbell front raise 3 x 8-12 oDumbbell lateral raise 3 x 8-12 oLateral raise machine 7 x 8-12 Rear delts oDumbbell rear lateral raise 3-4 x 12-15 oReverse pec flye or cable 7 x 12-15 oRear laterals Biceps oAlternate dumbbell curls 3-4 x 8-12 oMachine preacher curl 3 x 8-12 oEZ-bar curl 7 x 8-12 (rest 30-45 seconds between sets while sipping water)
Day 7 =off
Also , I have my MMA training twice a week for 2hrs each day plus due to certain training I am going thru I might get stuck running a few miles here and there
My base diet is currently
Monday and Fridays Meal 1 2, omega-3 cage free eggs 2 (egg whites) 1 scoop p.p. 4 oz sirloin/flank/tri-tip Onions/mushrooms etc (omelet skillet) Meal 2 : 8oz chicken 1/2 avacadoe Meal 3 : 8oz chicken 1 cup jasmine rice (cooked) 1-2 cup broccoli asparagus or green beans 1 tbs coconut oil Workout!!!!!!!!!!!! Meal 4 - (post workout) 1c pineapple chunks (no sugar ) 2.5 scoops Bev pro drink Meal 5 - ( post post workout ) 8oz tilapia 1/2 cup jasmine rice (cooked) ½ tbs coconut oil Meal 6 : 3 scoops bev protein (pudding)
Tuesday and Thursday What Changed? Just placement of meals
Meal 1 2, omega-3 cage free eggs 2 (egg whites) 1 scoop p.p. 4 oz sirloin/flank/tri-tip Onions/mushrooms etc (omelet skillet) Meal 2 : 8oz chicken 1/2 avacadoe Meal 3 : 8oz chicken 1 cup jasmine rice (cooked) 1-2 cup broccoli asparagus or green beans 1 tbs coconut oil Possible 2 scoop whey protein before / after DT session then go workout Workout!!!!!!!!!! Meal 4 - (post workout) 1c pineapple chunks (no sugar ) 2.5 scoops Bev pro drink Meal 5 - ( post post workout ) 8oz tilapia 1/2 cup jasmine rice (cooked) ½ tbs coconut oil Meal 6 : 3 scoops bev protein (pudding)
Wednesday / Saturday / Sunday
What Changed?Just placement of meals and two cheat meals ( see below )
Meal 1 2, omega-3 cage free eggs 2 (egg whites) 1 scoop p.p. 4 oz sirloin/flank/tri-tip Onions/mushrooms etc (omelet skillet) Workout !!!!!!!!!!!!!!! Meal 2
ost workout 1c pineapple chunks (no sugar ) 2.5 scoops Bev pro drink Meal 3 - ( post post workout ) 8oz tilapia 1 cup jasmine rice (cooked) ½ tbs coconut oil Meal 4: 8oz chicken 1/2 cup jasmine rice (cooked) Asparagus or broccoli or green beans 1 tbs coconut oil Meal 5 - 8 oz of chicken 1/2 avocado 1-2 cup broccoli asparagus or green beans Meal 6 : 3 scoops bev protein (pudding) Plus I throw in two cheat meals a week one sat and one on sun eat for one hr straight whatever I want and any amount
Current stats 6'0 225 lbs 12% bf 38yoa
Will have before and after pics at the end I will update the log at least once a week and try to answer anything along the way
My goal ...... Get at or below 10% and gain as much clean lean mass as one can with the above plan
If you do follow along ...... thanks so much
.......... Supps Week 1-8 Bulk up - 3am ,3 pm Lean cut - 1am, 1 pm ( willing to increase all androfactory products pending how I do with them but this is my start point )
Week 4-8 Mechabol 1 am , 1 pm ) (will increase if needed as well) I have run this before by itself and the sweet spot after working my way up .....for me anyways ...... was three caps separated through out the day
Support/ other supps
Week 1-8
Talos
Achilles
Toco8
Labrada Efa Gold
Armor v ( vit/min)
Taurine on stand by if needed
Beverly international UMP (taste great) plus I can get at a great price
Dymatize elite whey
PCT - all of these are on hand but not sure which ones or how much ...... It will be more dependent on how I feel , if get shut down so on....
Nolvadex Endosurge Tcf-1 Toco 8 Pure test finaflex Erase Anabeta
And on hand but not ness. For pct Formasurge Dermacrine
My training will be and has worked great once before for a shock ......
Fst-7
1-Bi's,Tri's,and Calves 2-Legs 3-off 4-Chest and Tri's 5-Back and Calves 6-Shoulders and Bi's 7- off
Day 1 Triceps oClose-grip bench press 3-4 x 8-12 oWeighted or machine dip 3 x 8-12 oOverhead cable extension 7 x 8-12 oSkull crushers 7 x 8-12 Biceps oAlternate dumbbell curls 3-4 x 8-12 oMachine preacher curl 3 x 8-12 oEZ-bar curl 7 x 8-12 (rest 30-45 seconds between sets while sipping water) Calves oStanding calf raise 4 x 10-12 oSeated calf raise 4 x 15-20 oLeg press or calf sled raise 7 x 10-12
Day 2 Hamstrings oLying leg curls 3-4 x 10-15 oStiff-leg deadlift 3-4 x 10-12 oSingle leg curl 3-4 x 10-15 each leg oSeated leg curls 7 x 10-15 Quads oLeg extensions 3-4 x 8-15 oSquats 4 x 8-12 oHack squat or leg press 3 x 8-15 oLeg extension or leg press 7 x 8-15
Day 3 - day off
Day 4 Chest oIncline dumbbell press 3-4 x 8-12 oIncline dumbbell flye 3 x 8-12 oFlat Hammer or dumbbell press 3 x 8-12 oPec deck or cable crossover 7 x 8-12 Triceps oClose-grip bench press 3-4 x 8-12 oWeighted or machine dip 3 x 8-12 oOverhead cable extension 7 x 8-12 oSkull crushers 7 x 8-12
Day 5 Back Warm-up: oNeutral-grip chin-ups 3 x failure oWide-grip pulldowns 3 x 8-12 oBarbell row 3 x 8-12 oHammer Strength row 3 x 8-12 oMachine or cable pullover 7 x 8-15 Traps oDumbbell shrugs* 3-4 x 8-12 oMachine shrugs 7 x 8-12 Proper form consists of leaning head and torso slightly forward squeezing the contraction point for a full one-second count. Calves oStanding calf raise 4 x 10-12 oSeated calf raise 4 x 15-20 oLeg press or calf sled raise 7 x 10-12
Day 6 Shoulders oSeated dumbbell press 4 x 8-12 oBarbell or dumbbell front raise 3 x 8-12 oDumbbell lateral raise 3 x 8-12 oLateral raise machine 7 x 8-12 Rear delts oDumbbell rear lateral raise 3-4 x 12-15 oReverse pec flye or cable 7 x 12-15 oRear laterals Biceps oAlternate dumbbell curls 3-4 x 8-12 oMachine preacher curl 3 x 8-12 oEZ-bar curl 7 x 8-12 (rest 30-45 seconds between sets while sipping water)
Day 7 =off
Also , I have my MMA training twice a week for 2hrs each day plus due to certain training I am going thru I might get stuck running a few miles here and there
My base diet is currently
Monday and Fridays Meal 1 2, omega-3 cage free eggs 2 (egg whites) 1 scoop p.p. 4 oz sirloin/flank/tri-tip Onions/mushrooms etc (omelet skillet) Meal 2 : 8oz chicken 1/2 avacadoe Meal 3 : 8oz chicken 1 cup jasmine rice (cooked) 1-2 cup broccoli asparagus or green beans 1 tbs coconut oil Workout!!!!!!!!!!!! Meal 4 - (post workout) 1c pineapple chunks (no sugar ) 2.5 scoops Bev pro drink Meal 5 - ( post post workout ) 8oz tilapia 1/2 cup jasmine rice (cooked) ½ tbs coconut oil Meal 6 : 3 scoops bev protein (pudding)
Tuesday and Thursday What Changed? Just placement of meals
Meal 1 2, omega-3 cage free eggs 2 (egg whites) 1 scoop p.p. 4 oz sirloin/flank/tri-tip Onions/mushrooms etc (omelet skillet) Meal 2 : 8oz chicken 1/2 avacadoe Meal 3 : 8oz chicken 1 cup jasmine rice (cooked) 1-2 cup broccoli asparagus or green beans 1 tbs coconut oil Possible 2 scoop whey protein before / after DT session then go workout Workout!!!!!!!!!! Meal 4 - (post workout) 1c pineapple chunks (no sugar ) 2.5 scoops Bev pro drink Meal 5 - ( post post workout ) 8oz tilapia 1/2 cup jasmine rice (cooked) ½ tbs coconut oil Meal 6 : 3 scoops bev protein (pudding)
Wednesday / Saturday / Sunday
What Changed?Just placement of meals and two cheat meals ( see below )
Meal 1 2, omega-3 cage free eggs 2 (egg whites) 1 scoop p.p. 4 oz sirloin/flank/tri-tip Onions/mushrooms etc (omelet skillet) Workout !!!!!!!!!!!!!!! Meal 2
ost workout 1c pineapple chunks (no sugar ) 2.5 scoops Bev pro drink Meal 3 - ( post post workout ) 8oz tilapia 1 cup jasmine rice (cooked) ½ tbs coconut oil Meal 4: 8oz chicken 1/2 cup jasmine rice (cooked) Asparagus or broccoli or green beans 1 tbs coconut oil Meal 5 - 8 oz of chicken 1/2 avocado 1-2 cup broccoli asparagus or green beans Meal 6 : 3 scoops bev protein (pudding) Plus I throw in two cheat meals a week one sat and one on sun eat for one hr straight whatever I want and any amount Current stats 6'0 225 lbs 12% bf 38yoa
Will have before and after pics at the end I will update the log at least once a week and try to answer anything along the way
My goal ...... Get at or below 10% and gain as much clean lean mass as one can with the above plan
If you do follow along ...... thanks so much
