Im going to be running this cycle as a log to help keep track
Weeks 1-11 test cyp 400mg
weeks 1-2 Hdrol 50 mg
weeks 3-4 Hdrol 75mg
week13 pct
clomid 100mg/50mg/50mg
Nolva 40/20/20
rationale
test 400 as first time and want to start on lower dose
hdrol kick start as ive ran this before with good results
Diet
shake upon waking
then in no particular order, but carbs before 5pm
eggs and wholemeal toast
chicken and wholewheat pasta
mince and wholewheat pasta
beef/ham sandwhich
mince and veg
chicken and veg
cottage cheese and protein shake
post workout shake or shake if i need to swap a meal will be protein and oats
I have been eating around
220-230 pr a day
160-200g carbs a day
60-80g fat
water at least 5 litre s per day
Over the last five weeks i have gained about 1lb a week and lost some body fat so im going to up my protein to 350g, carbs to 200-250 and fats 80-100g per day.
I feel this would be good as my aim is lean bulk, any loss in body fat is a bonus
Supps
whey
creatine 10g
multi vit
vit C
fish oils 6g (epa 1080mg, dha 690mg)
taruin 5g
zma
training
i will be doing a 3 on 1 off
chest/back
inc dumb 6-8
decline barb 6-8
Pulldowns 6-8
Bo Row 6-8
calve raise
toepress
legs/abs
squat 6-8
legpress 6-8
reverse leg curl 6-8
stiff deads 6-8
ab work
Shoulders/bi/tri
Dumb press 6-8
Barb press 6-8
barb culrs 6-8
decline dumb curls6-8
french press 6-8
overhead press 6-8
then i will rest one day before doing the same routine but 10-15 reps per exercise
cardio will be twice a week after legs low intensity and for 20-30 mins
Any comment critism or questions please post up
starting weight 211lbs 6 foot tall
Weeks 1-11 test cyp 400mg
weeks 1-2 Hdrol 50 mg
weeks 3-4 Hdrol 75mg
week13 pct
clomid 100mg/50mg/50mg
Nolva 40/20/20
rationale
test 400 as first time and want to start on lower dose
hdrol kick start as ive ran this before with good results
Diet
shake upon waking
then in no particular order, but carbs before 5pm
eggs and wholemeal toast
chicken and wholewheat pasta
mince and wholewheat pasta
beef/ham sandwhich
mince and veg
chicken and veg
cottage cheese and protein shake
post workout shake or shake if i need to swap a meal will be protein and oats
I have been eating around
220-230 pr a day
160-200g carbs a day
60-80g fat
water at least 5 litre s per day
Over the last five weeks i have gained about 1lb a week and lost some body fat so im going to up my protein to 350g, carbs to 200-250 and fats 80-100g per day.
I feel this would be good as my aim is lean bulk, any loss in body fat is a bonus
Supps
whey
creatine 10g
multi vit
vit C
fish oils 6g (epa 1080mg, dha 690mg)
taruin 5g
zma
training
i will be doing a 3 on 1 off
chest/back
inc dumb 6-8
decline barb 6-8
Pulldowns 6-8
Bo Row 6-8
calve raise
toepress
legs/abs
squat 6-8
legpress 6-8
reverse leg curl 6-8
stiff deads 6-8
ab work
Shoulders/bi/tri
Dumb press 6-8
Barb press 6-8
barb culrs 6-8
decline dumb curls6-8
french press 6-8
overhead press 6-8
then i will rest one day before doing the same routine but 10-15 reps per exercise
cardio will be twice a week after legs low intensity and for 20-30 mins
Any comment critism or questions please post up
starting weight 211lbs 6 foot tall
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