monkeyking13
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Sorry for the long post. Need some help bros. I’ve been trying to make more gains and lose belly fat but seem to have hit a plateau. Need some advice. Here are my stats.
I’m 45 y/o, pre diabetic, insulin resistant. I’m on TRT at 200mg of Test Cypionate, divided into 2 shots per week. Taking Anastrazole ½ tab every other day My T levels stay at about 1000, E2 at 12-22. I started at 188 pounds and 22% body fat and made some lean muscle gains over the last year. My height is 5’8”, current weight 184 pounds and have 13% body fat. I still have a lot of fat in my lower belly and love handles. I don't drink and quit smoking about 1 year ago.
My measurements are:
Chest: 41.5
Bicep: 15.5
Waist: 38
Hips: 38.3
Thigh: 23
Calf: 16.3
Neck: 15
I train everyday w/ the exception of Saturday. My training schedule is:
Mon: Chest and Shoulders, 45 mins cardio
Tues: Arms, 45 mins cardio
Wend: Back and Legs, 10 mins HIIT cardio
Thurs: Chest and Shoulders
Fri: Arms
Sat: Off
Sun: Back and Legs
Here is a breakdown of my workouts. I'm in the gym for no more than 45 mins lifting.
Monday and Thursday:
Flat Bench @ 210 # 5 sets of 8
Incline Bench @ 150# 5 sets of 8
Decline Bench @ 150# 5 sets of 8
Flat Bench Flyes @ 40-45# 5 sets of 8 or machine at 170# 5 sets of 8
Deltoid Fly @ 20-25# 5 sets of 8
Cardio Glider or Eliptical x 45 mins
Tuesday and Friday:
Incline Zottman Curls @ 35# 5 set of 8
Skull Crushers @ 70# 5 sets of 8
Hammer Curls @ 45# 5 sets of 8
21’s @ 50# 1 set
Cable Pull Downs @ 60# 4 sets of 10
Preacher Curls @ 110#, pyramid -10# per set x 5
Weighted Dips @ 45#, 30, 25, 20, 15, 10
Cardio Glider or Eliptical x 45 mins
Wednesday and Sunday:
Flat Bench @ 100# 5 sets of 5 (warm up)
Squats @ 150# 5 sets of 5
Dead Lifts @ 150# 5 sets of 5
Barbell Rows @ 150# 5 sets of 5
Deltoid Fly @ 20-25# 5 sets of 8
Cardio Glider or Eliptical x 10 mins HIIT
Diet:
Breakfast: Oat bar and 2 scoops of protein powder
Snack: ½ Hand full of Cashews or Pecans
Lunch: 1 Serving of grilled lamb, 1 cup of Basmati Rice and 1 cup of Salad
Snack: ½ Serving of Cashews or Pecans or 1 scoop of protein powder.
PW: 2 scoops of protein powder
Dinner: 1-2 serving of protein (beef or chicken), 1-2 serving of veggies.
Before bed: 1-2 scoops of protein powder depending on calorie intake and protein intake for the day.
I eat low carb due to the insulin resistance. My calories are 2200 per day w/ 200g of protein. My carbs are under 100 per day and as low as 50 on Saturday. I drink only water. About 1 - 1.5 gallons per day. Green Tea in the evening.
Supplements:
GTF Chromium
R ALA
L Arginine
Creatine
BCAA
AMP Protein Powder
My goal is to get to 200 pounds w/ increase muscle mass and 10% body fat. I have been thinking about running a PH or AAS cycle inconjuction w/ my TRT but have not completely decided yet. Any advice or ideas to get back on track? Thanks!!!
Cheers,
Larry
I’m 45 y/o, pre diabetic, insulin resistant. I’m on TRT at 200mg of Test Cypionate, divided into 2 shots per week. Taking Anastrazole ½ tab every other day My T levels stay at about 1000, E2 at 12-22. I started at 188 pounds and 22% body fat and made some lean muscle gains over the last year. My height is 5’8”, current weight 184 pounds and have 13% body fat. I still have a lot of fat in my lower belly and love handles. I don't drink and quit smoking about 1 year ago.
My measurements are:
Chest: 41.5
Bicep: 15.5
Waist: 38
Hips: 38.3
Thigh: 23
Calf: 16.3
Neck: 15
I train everyday w/ the exception of Saturday. My training schedule is:
Mon: Chest and Shoulders, 45 mins cardio
Tues: Arms, 45 mins cardio
Wend: Back and Legs, 10 mins HIIT cardio
Thurs: Chest and Shoulders
Fri: Arms
Sat: Off
Sun: Back and Legs
Here is a breakdown of my workouts. I'm in the gym for no more than 45 mins lifting.
Monday and Thursday:
Flat Bench @ 210 # 5 sets of 8
Incline Bench @ 150# 5 sets of 8
Decline Bench @ 150# 5 sets of 8
Flat Bench Flyes @ 40-45# 5 sets of 8 or machine at 170# 5 sets of 8
Deltoid Fly @ 20-25# 5 sets of 8
Cardio Glider or Eliptical x 45 mins
Tuesday and Friday:
Incline Zottman Curls @ 35# 5 set of 8
Skull Crushers @ 70# 5 sets of 8
Hammer Curls @ 45# 5 sets of 8
21’s @ 50# 1 set
Cable Pull Downs @ 60# 4 sets of 10
Preacher Curls @ 110#, pyramid -10# per set x 5
Weighted Dips @ 45#, 30, 25, 20, 15, 10
Cardio Glider or Eliptical x 45 mins
Wednesday and Sunday:
Flat Bench @ 100# 5 sets of 5 (warm up)
Squats @ 150# 5 sets of 5
Dead Lifts @ 150# 5 sets of 5
Barbell Rows @ 150# 5 sets of 5
Deltoid Fly @ 20-25# 5 sets of 8
Cardio Glider or Eliptical x 10 mins HIIT
Diet:
Breakfast: Oat bar and 2 scoops of protein powder
Snack: ½ Hand full of Cashews or Pecans
Lunch: 1 Serving of grilled lamb, 1 cup of Basmati Rice and 1 cup of Salad
Snack: ½ Serving of Cashews or Pecans or 1 scoop of protein powder.
PW: 2 scoops of protein powder
Dinner: 1-2 serving of protein (beef or chicken), 1-2 serving of veggies.
Before bed: 1-2 scoops of protein powder depending on calorie intake and protein intake for the day.
I eat low carb due to the insulin resistance. My calories are 2200 per day w/ 200g of protein. My carbs are under 100 per day and as low as 50 on Saturday. I drink only water. About 1 - 1.5 gallons per day. Green Tea in the evening.
Supplements:
GTF Chromium
R ALA
L Arginine
Creatine
BCAA
AMP Protein Powder
My goal is to get to 200 pounds w/ increase muscle mass and 10% body fat. I have been thinking about running a PH or AAS cycle inconjuction w/ my TRT but have not completely decided yet. Any advice or ideas to get back on track? Thanks!!!
Cheers,
Larry