Welcome to a 3 week Mdrol log.
Beginning Stats
6'2" 22 years old
211 pounds 10% BF
Ending Goal
223 pounds 11-12% BF
Start Date: 10/12/09
I have wanted to try an mdrol run for a while now. I am mainly using this log for my own purposes; to keep myself on track and observent. Please post any insights, questions, observations, or suggestions you feel like posting. Throughout the cycle, I will try and keep you updated on weight, size, vascularity, concerns, etc.
Diet
Intention is to keep it relatively clean while packing in a lot of calories. I would love to see some great gains without picking up too much chub.
Base 4100 calories (week 2 - 4500 calories, week 3 - 5000 calories)
45% Carbs, 35% Protein, 20% Fat
Meal 1
6 egg whites / 2 whole eggs
3 slices cinnamon raisen ezekial bread
.6 tbsp smart balance buttery spread
Meal 2 Preworkout
1/2 cup oatmeal
1 banana
2 scoops myofusion protein
8 ounces skim milk
Meal 3 Postworkout
2 scoops myofusion protein
40g dextrose or dgc
1 slice cinnamon raisen ezekial bread
Meal 4
1.25 cups brown rice (may change to equivalent calories pasta)
5.5 ounces extra lean 96/4 ground beef
1 tbsp smart balance
Meal 5
4 slices cinnamon raisen ezekial bread
2 tbsp Adam's Natty peanut butter
4 ounces chicken breast
Meal 6
1.25 cups brown rice
4 ounces chicken breast
1 cup green beans
1 tbsp smart balance
Meal 7
2 scoops Mint Chocolate Muscle Milk
8 ounces 2% milk
Training
I have decided to change up my split. Prior to this, I have been using a 5 day split Quads/abs, Back/Bi's, Chest/Tri's, Hamstrings/Calves, Shoulders . The emphasis was on 15 rep sets.
Now, I will be emphasizing 8-10 reps per set with this split
Monday - Quads / Glutes
Tuesday - Back / Rear Delts
Wednesday - Chest / Front Delts
Thursday - Hamstrings / Calves
Friday - Back / Rear Delts
Saturday - Biceps / Triceps
Sunday - Rest
I am emphasizing deltoid and back because they are what I would like to see change the most. I will be using a warmup medial delt exercise to begin training every workout. If I feel like doing more, I will probably through an extra arms segment tuesday or wednesday. If I feel like doing less, I will slack up on the Friday workout.
Cycle Supplementation
Preload:
Hawthorne Berry, Saw Palmetto, Milk Thistle, CoQ 10, Folic Acid, NAC
Cycle:
Mdrol - 10/20/20
Taurine -
Glutamine -
GABA -
Cissus -
Hawthorne Berry, Saw Palmetto, Milk Thistle, CoQ 10, Folic Acid, NAC
PCT:
Clom 100/100/50/50
Anti Cortisol - Suggestions anyone? (will be purchasing lean fx asap)
Activate Xtreme + Novedex Xt - ramping
Creatine Monohydrate 10g 5 pre/5 post
Cissus -
Additional BCAA's
Hawthorne Berry, Saw Palmetto, Milk Thistle, CoQ 10, Folic Acid, NAC
Cardio
I may do a few twenty minute sessions in the evening at heart rate 140 or so.
I am stoked for my run brothas!
Beginning Stats
6'2" 22 years old
211 pounds 10% BF
Ending Goal
223 pounds 11-12% BF
Start Date: 10/12/09
I have wanted to try an mdrol run for a while now. I am mainly using this log for my own purposes; to keep myself on track and observent. Please post any insights, questions, observations, or suggestions you feel like posting. Throughout the cycle, I will try and keep you updated on weight, size, vascularity, concerns, etc.
Diet
Intention is to keep it relatively clean while packing in a lot of calories. I would love to see some great gains without picking up too much chub.
Base 4100 calories (week 2 - 4500 calories, week 3 - 5000 calories)
45% Carbs, 35% Protein, 20% Fat
Meal 1
6 egg whites / 2 whole eggs
3 slices cinnamon raisen ezekial bread
.6 tbsp smart balance buttery spread
Meal 2 Preworkout
1/2 cup oatmeal
1 banana
2 scoops myofusion protein
8 ounces skim milk
Meal 3 Postworkout
2 scoops myofusion protein
40g dextrose or dgc
1 slice cinnamon raisen ezekial bread
Meal 4
1.25 cups brown rice (may change to equivalent calories pasta)
5.5 ounces extra lean 96/4 ground beef
1 tbsp smart balance
Meal 5
4 slices cinnamon raisen ezekial bread
2 tbsp Adam's Natty peanut butter
4 ounces chicken breast
Meal 6
1.25 cups brown rice
4 ounces chicken breast
1 cup green beans
1 tbsp smart balance
Meal 7
2 scoops Mint Chocolate Muscle Milk
8 ounces 2% milk
Training
I have decided to change up my split. Prior to this, I have been using a 5 day split Quads/abs, Back/Bi's, Chest/Tri's, Hamstrings/Calves, Shoulders . The emphasis was on 15 rep sets.
Now, I will be emphasizing 8-10 reps per set with this split
Monday - Quads / Glutes
Tuesday - Back / Rear Delts
Wednesday - Chest / Front Delts
Thursday - Hamstrings / Calves
Friday - Back / Rear Delts
Saturday - Biceps / Triceps
Sunday - Rest
I am emphasizing deltoid and back because they are what I would like to see change the most. I will be using a warmup medial delt exercise to begin training every workout. If I feel like doing more, I will probably through an extra arms segment tuesday or wednesday. If I feel like doing less, I will slack up on the Friday workout.
Cycle Supplementation
Preload:
Hawthorne Berry, Saw Palmetto, Milk Thistle, CoQ 10, Folic Acid, NAC
Cycle:
Mdrol - 10/20/20
Taurine -
Glutamine -
GABA -
Cissus -
Hawthorne Berry, Saw Palmetto, Milk Thistle, CoQ 10, Folic Acid, NAC
PCT:
Clom 100/100/50/50
Anti Cortisol - Suggestions anyone? (will be purchasing lean fx asap)
Activate Xtreme + Novedex Xt - ramping
Creatine Monohydrate 10g 5 pre/5 post
Cissus -
Additional BCAA's
Hawthorne Berry, Saw Palmetto, Milk Thistle, CoQ 10, Folic Acid, NAC
Cardio
I may do a few twenty minute sessions in the evening at heart rate 140 or so.
I am stoked for my run brothas!
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