Ok looking for help putting together next cycle.

[dremen]

So in a few months im going to try and do the best cycle i've done to date, by that I mean trying to get everything done properly. Now I know im going to do a very clean bulker so im really looking for diet advice and training advice.

I will admit i've been a lil over the top in past cycles and ended up not keeping more then 10lbs of lean mass after cycles are done because I end up gasing out in the end. This go round im planning on taking it slow and steady and not so "Balls to the wall" like im use to.

So im ready and very interested in taking good solid advice so please don't hold back, but at the same time no need to be rude or insulting.

Diet: Meal 1) 1 cup uncooked oatmeal, 2 whole eggs, 6 egg whites, 1 can of tuna, 6tbs of natty pb.

Meal 2) Baked chicken breast, 1 cup brown rice, 8 egg whites, 1 can of tuna, steamed veggies.

Meal 3) Large portion of spagetti with meat sauce, 2 cans of tuna, steamed veggies.

Meal 4) Large portion of fettucini with low fat cream sauce, 1 chicken breast and 1 can of tuna in sauce, steamed veggies.

Meal 5) 1 whole small chicken(ready cooked), 1 cup brown rice, 1 cup steamed veggies.

Meal 6) 1 steak, 1cup steamed veggies, 4-5tbs of natty pb.

Daily snack on hand: Nuts, bananas, beef jerky(low fat).



Training routine- Was thinking a 4 day split for training and doing cardio 5 days a weel. I will keep training open for other to chime in with plans they think work good. Please feel free to post up a 4 day training routine you think will work good.


Meds- 600mgs test-e/c/EW, 400mg deca/EW, 25mg aromasin/EOD, 20mgs nolva/EOD. EDIT: Thinking I might add 50mgs test-susp pre-workout and GH starting at 2-3 units per day working my way up to 5 units a day. 5on/2off. Im in my 30's fyi.

This is just a rough draft so far and like I said im not going to start this for another 2-3 months untill im able to keep with the program i have layed down for myself so I would LOVE it if everyone can help me get everything right in the diet/training area.

Thank you.

[PdH]

Your gear looks fine, but why the ai and the serm? Are they both really necessary without a specific problem to rectify.

In regard to your diet, what are your macros? You've got a hell of a lot of protein in there. :)

[Ritch]

You may need to increase carbs, but it looks very good.

[dremen]

Your gear looks fine, but why the ai and the serm? Are they both really necessary without a specific problem to rectify.

In regard to your diet, what are your macros? You've got a hell of a lot of protein in there. :)

Ahh the aromasin and nolva are to help keep estrogen under controll during this proposed cycle. Praetorian has mentioned a few times aromasin and nolva work hand in hand and will normaly keep progesterone related gyno under controll. If estrogen is kept in check chances are progesterone sides won't show.

As for macros I guess I should toss in yams to help, but will I not get enough from the poultry, brown rice, whole wheat spagetti, nuts, peanut butter and bananas?

Maybe toss up some examples for me pdh, that would be great;)

I've always lacked in the proper diet department so I REALLY want to make sure I get it down properly for this cycle.

Thanks.

[MMASTAR]

looks solid man, good to see your not going overboard with the drugs, and good luck eating all that food!! lol...

[dremen]

looks solid man, good to see your not going overboard with the drugs, and good luck eating all that food!! lol...

Thanks.

Any advice/examples regarding a 4 day split?;)

[daande]

Thanks.

Any advice/examples regarding a 4 day split?;)

Back/bi's, Legs, Chest/Tri's, Shoulders.

[MMASTAR]

day 1 back and bis, heavy deads, barbell rows, barbell curls, pull ups, close grip machine row
day 2 chest and tris, heavy bench, incline DB press, DB flys, weighted dips, skull crushers
rest day
day 3 shoulders, heavy standing OH press, lateral DB raises, shrugs, front DB raises
day 4 legs and abs, heavy squats, leg press, leg extension, calve raises, and a bunch of ab shit

I would concentrate on the 4 compound lifts doing something like a 5x5 with them and use everything else kinda like assistance excersizes, 3 x 8-10 reps, any day you could add in some core stuff superset with smaller excersizes like curls or raises, doing more core never hurts. I also love cleans and always try and fit them in somewhere.

[Talo]

Squats / Bench / Deadlifts / Military Press

[dremen]

Squats / Bench / Deadlifts / Military Press

4on/3off like back to back you mean?

Maybe a lil more detail please Talo, thanks;)

[MMASTAR]

2 on 1 off 2 on 2 off is what he means im sure, i always try and keep deads and squats so there is at least 2 days in between, give the legs a break

[steve_d]

5 cans of tuna per day...I thought I ate alot of tuna.

[PdH]

Ahh the aromasin and nolva are to help keep estrogen under controll during this proposed cycle. Praetorian has mentioned a few times aromasin and nolva work hand in hand and will normaly keep progesterone related gyno under controll. If estrogen is kept in check chances are progesterone sides won't show.

If you have a predisposition to estro/progest sides then I guess both will prove useful.


As for macros I guess I should toss in yams to help, but will I not get enough from the poultry, brown rice, whole wheat spagetti, nuts, peanut butter and bananas?

The source of your carbs is fine. What I was getting at is whether your food is composed of 40% Pro/ 40% Carbs/ 20% Fat. Have you done the calculations to ensure you're falling within a good macro range?

Also, I don't think you need to eat a whole ****ing chicken at one sitting, but to each there own I guess. :)

It's good to see you approaching this cycle in a well considered manner dremen.

[Talo]

2 on 1 off 2 on 2 off is what he means im sure, i always try and keep deads and squats so there is at least 2 days in between, give the legs a break

Yes..

Or

Mon / Wed/ Fri / Mon

Or

Every other day.

Never 4 on 3 off.

[dremen]

If you have a predisposition to estro/progest sides then I guess both will prove useful.



The source of your carbs is fine. What I was getting at is whether your food is composed of 40% Pro/ 40% Carbs/ 20% Fat. Have you done the calculations to ensure you're falling within a good macro range?

Also, I don't think you need to eat a whole ****ing chicken at one sitting, but to each there own I guess. :)

It's good to see you approaching this cycle in a well considered manner dremen.

Hmmm no I have not done the calculations, but that is something I should figure out soon for sure.

And when it comes to eating i've always been able to eat large meals constantly, but the cash for the food has not always been there know what I mean....lol?

Ya im totaly going to try and get this done properly cause I know I have a good frame to build on and 230-240lbs around 10%bf is where I really want to be one day so im going to keep plugging away till I get there taking it easy the whole way. Like I said im going to and get things done right from now on.

Im planning on staying on HRT doses of test and GH in between cycles.

[bigtavi8]

Arighty. Diet is very good but i have a few opinions. Sub some of the tuna out for either eye of round steak, or chicken breast, or lean ground beef. Also reduce natty pb in mornign to 3tbs 6 is overkill no matter what goal you have. Up carbs in meals from 1 cup rice to 1.5-2 (whatever you can stomach). Carbs in a bulker help you to grow. Dieting there the enemy.

As for cycle.

Test 500mg/week
Tren Ace 50mg ED
Dbol 30mg Whenever you want
Femera, or Arimidex as a AI

Sweet and simple. Add whatever else you like ex. deca, eq, whatever. IMHO the above cycle is overkill and any more would just be a waste. No need to overgear. Just do the bread and butter and eat that diet. Keep it simple and as for training do this.

5 day split.
Mon-chest
Tues-back
Wens-OFF
Thurs-Bis/tris
Fri-Delts
Sat-legs/calves
Sun-OFF.

Everyone can disagree and grumble but this is the basics and what i do and it seems to be working excellent so far and giving me enough time to recover.

[Ritch]

Sweet post there bigtavi8 on both the diet and the split, pretty much what I wanted to say, but was too lazy to post today, lol, but would have in nobody else did...

[dremen]

Arighty. Diet is very good but i have a few opinions. Sub some of the tuna out for either eye of round steak, or chicken breast, or lean ground beef. Also reduce natty pb in mornign to 3tbs 6 is overkill no matter what goal you have. Up carbs in meals from 1 cup rice to 1.5-2 (whatever you can stomach). Carbs in a bulker help you to grow. Dieting there the enemy.

As for cycle.

Test 500mg/week
Tren Ace 50mg ED
Dbol 30mg Whenever you want
Femera, or Arimidex as a AI

Sweet and simple. Add whatever else you like ex. deca, eq, whatever. IMHO the above cycle is overkill and any more would just be a waste. No need to overgear. Just do the bread and butter and eat that diet. Keep it simple and as for training do this.

5 day split.
Mon-chest
Tues-back
Wens-OFF
Thurs-Bis/tris
Fri-Delts
Sat-legs/calves
Sun-OFF.

Everyone can disagree and grumble but this is the basics and what i do and it seems to be working excellent so far and giving me enough time to recover.


Hmmm more chicken rather then tuna huh..ok. Red meat tends to clog me up and give me horrable gas so im going to stick with chicken mostly on this one.

As for gear I honestly don't think 600mgs/week of test and 400mgs/week of deca is overkill IMHO. Maybe the susp on workout days you mean?

Im going to stay away from orals and tren for a while....lol

Thanks man:)

[dremen]

Nate and L3, if you guys are reading this it would be great if you could lay down some advice regarding diet and sups.

Thanks.

[musclehead123]

Hmmm more chicken rather then tuna huh..ok. Red meat tends to clog me up and give me horrable gas so im going to stick with chicken mostly on this one.

As for gear I honestly don't think 600mgs/week of test and 400mgs/week of deca is overkill IMHO. Maybe the susp on workout days you mean?

Im going to stay away from orals and tren for a while....lol

Thanks man:)

Have you tried eating a lot of greens with red meat, like a big spinach salad and for the gas have you tried probiotics? Also instead of all that tuna how about a different white fish.

[dremen]

Have you tried eating a lot of greens with red meat, like a big spinach salad and for the gas have you tried probiotics? Also instead of all that tuna how about a different white fish.

Well red meat takes longer to digest so im going to stick to chicken for the most part and the reason tuna is in there is because it's cheap.

Im just trying to keep the diet as simple and effective as I can.

[bigtavi8]

For sure dremen. But ya keep some tuna in say 2 cans per day because i agree cost is very important for me to im a broke ass. But red meat really kicks serious ass for bulking. But we all react diff to foods and have to do what works for us. So switch out that red meat. Sorry to post that nonsense about the cycle didnt see you had the plan for 6 test and 4 deda. That is very good and reasonable. Make it happen buddy and show the ppl who doubt you and your physique you can hang and rough it out in this diet. You can do this and rock this cycle and put on some good maintanable gains.

[dremen]

For sure dremen. But ya keep some tuna in say 2 cans per day because i agree cost is very important for me to im a broke ass. But red meat really kicks serious ass for bulking. But we all react diff to foods and have to do what works for us. So switch out that red meat. Sorry to post that nonsense about the cycle didnt see you had the plan for 6 test and 4 deda. That is very good and reasonable. Make it happen buddy and show the ppl who doubt you and your physique you can hang and rough it out in this diet. You can do this and rock this cycle and put on some good maintanable gains.

For sure I know the power of red meat brudda, last cycle I bulked up to 205'ish from 185 all natty then hit the juice again and I was eating a couple steaks a day not to mention the ground beef and let me tell ya It took a LOT of food to get to 205.

Red meat gives me horrable, deathly gas mind you mostly just from ground beef, but regardless I like to know at all times im not giving off rotten gas smells.

Chicken n tuna are G2G though.

Thanks for the kind words man;)

[Solo59]

Really, Dremen, you have a demanding protocol set up and even if you approximate it you will see dynamic results. You're getting a lot of good advice, but in the end just go with whatever feels best. This will involve some experimentation as you go into it. You'll need lots of protein, lots of rest, and lots of weights, so it's okay to run only a middle-range chemistry lab. No one can exactly plan their diets or even their workouts since you'll adapt to your needs as you go. You'll probably also need a cupboard full of protective supplements and anti-oxidants, but that's par for the course.

Bonne chance!

Solo

[dremen]

Really, Dremen, you have a demanding protocol set up and even if you approximate it you will see dynamic results. You're getting a lot of good advice, but in the end just go with whatever feels best. This will involve some experimentation as you go into it. You'll need lots of protein, lots of rest, and lots of weights, so it's okay to run only a middle-range chemistry lab. No one can exactly plan their diets or even their workouts since you'll adapt to your needs as you go. You'll probably also need a cupboard full of protective supplements and anti-oxidants, but that's par for the course.

Bonne chance!

Solo


Sorry brudda, but im going to plan my diet to perfection and follow it as well as my lifting routine. I've done a few cycles the past few years and this one is going to be the best one yet.........wanna know why, well cause im going to follow a STRICT daily diet NOT just eat everything my eyes can see.

Im REALLY good at eating so this go round its going to be a yummy meal plan with high protein snacks in between for when im starving.......and that will be often.........lol;

Next cycle it's FOOD FOOD FOOD 24/7, and very little gear.