STATS - 6' 210 lbs. appx 9% to 10% body fat.
MY SUMMER CYCLE (Currently in day 4 of PCT)
Pre cycle cutting for about three weeks.
T3 100 mg ED
dbol 30 - 50 mg ED
Actual Cycle
Dbol - 350 mg per week 6 weeks (2 cutting weeks [dbol and t3 only] and 4 first weeks of this cycle)
Test Prop - 900 mg per week 12 weeks
Tren Ace - 450 mg per week 12 weeks
Winny - 350 mg per week (last 4 weeks)
T3 100 mg ED
Arimidex as needed
hCG 500 IU ED (last 3 weeks)
Post Cycle Therapy
Nolva 5 weeks
Clomid 5 weeks
I did not see the BF % I wanted from this cycle. 9% BF at best. I also ran into some gyno related issues this last week and had to break out the Femera. That shit seemed to fuck me all up. Don't want to work out. Look like shit. Want to eat sweets in mass quantities. WTF? That week was supposed to be my grand finale.
CURRENT WORKOUTS
I have three types of workouts:
I also do 15 minute abs about 4 days per week, and in addition I spend about an additional 20 minutes 3 days per week on various gym machines (knee raise, leg raise, ab coaster, crunches, and spinal twist). I do not use excessive weight and I maintain perfect form for all ab exercises.
Gym - Heavy Lifting
Heavy lifting is isolated muscle groups at 4 or 5 days per week
(Chest, Shoulders, Traps, Biceps, Triceps, Back, Legs)
Most all workouts last about 1.5 hours. I do not stop to chat. I do not take more than 30 second to 1 minute breaks between exercises.
Normally I try to go to the point of muscle failure, which to me means I cant even do 1 pushup on my knees. I have a significant time curling a 25lb dumbell.
I mix up my workouts every week, so rotating weeks I might do:
For each of these I also rotate 1 week high rep, one week pyramid. This ensures that I hit both A and B muscle types.
I might do around 120 different kinds of pull ups on a back and biceps day, including 8 sets of dumbell curls, preacher, cross body, hammer, deadlifts, morning glory, etc...
Bench day almost never includes the regular bench. Floor press, Dumbell floor press, incline, decline, wide press, millitary, and well over 100 push ups using blocks to offset each hand height.
Legs day I do squats, sometimes dead lift, cleans, leg extension, leg curl, three types of calf raises, leg press, I even do the glute leg extension.
Gym - Heavy Lifting
Gym - Training, core, and cardio
I do not associate a day of the week with any perticular exercize except for Gym - Training, core, and cardio where I do:
Non Gym - Running, Biking, Swimming
DIET
My diet is solid. I buy only the best supplements. I make all my meals from scratch, even the pasta (which takes forever BTW). I tried cutting back on cals and that was a NO GO for sure. I upped my cals and carbs and it helped, but I would think after eating foods with basically one ingredient (tomatoes, carrots, peas, beans, lentils, turkey breast, tuna, squash, sweet potato, almonds, basil, oregano...) that my diet would not be the problem.
I might eat out like once a month, but every other meal comes from my kitchen. I drink plenty of water.
I'm sure just about every bro on this forum would say that my cardio is totally insane for a lifter. If I pull the skin down on my abs I can see totally perfect abs, I just don't know how to get rid of this excess "visceral fat"
Still have the little bit of fat on love handles and lower, mid abs. I feel great. I been takin 9 of those NITRIX horse pills every day for the past 4 weeks and I really get a pump in the gym. I still feel strong, perhaps not as strong, but I totally tore it up in the gym today. Blood pressure down. (Treated that with water pills).
My hope now is to continue to cut the BF% while holding as much muscle as possible.
Day 4 of PCT
6' 206 lbs. 10% or lower bf.
What do you bros think of a 40/30/30 ratio?
2500 calories a day (190g. of protein, 80g. of fat, and 250 g. of carbs)
I dont eat much dairy at all, eggs sometimes on weekends for the family breakfast.
I also supplement my protein drinks with IsoPure perfect protein, to bump up the ratios.
So there is my PCT diet. I have more cardio (if you read my workout post above) so I think 40/30/30 is better than 40/40/20 for my PCT.
Feel free to tell me how and why my workouts and diet are not getting me down to the 6% bf that I want.
peace
-bj
Bench - (325 clean, 365 juiced)
Squats - I don't max out on squats, too risky. But I can push up 405 np.
Curl - (180 clean, over 200 juiced)MY SUMMER CYCLE (Currently in day 4 of PCT)
Pre cycle cutting for about three weeks.
T3 100 mg ED
dbol 30 - 50 mg ED
Actual Cycle
Dbol - 350 mg per week 6 weeks (2 cutting weeks [dbol and t3 only] and 4 first weeks of this cycle)
Test Prop - 900 mg per week 12 weeks
Tren Ace - 450 mg per week 12 weeks
Winny - 350 mg per week (last 4 weeks)
T3 100 mg ED
Arimidex as needed
hCG 500 IU ED (last 3 weeks)
Post Cycle Therapy
Nolva 5 weeks
Clomid 5 weeks
I did not see the BF % I wanted from this cycle. 9% BF at best. I also ran into some gyno related issues this last week and had to break out the Femera. That shit seemed to fuck me all up. Don't want to work out. Look like shit. Want to eat sweets in mass quantities. WTF? That week was supposed to be my grand finale.
CURRENT WORKOUTS
I have three types of workouts:
- Gym - Heavy Lifting
- Gym - Training, core, and cardio
- Non Gym - Running, Biking, Swimming
I also do 15 minute abs about 4 days per week, and in addition I spend about an additional 20 minutes 3 days per week on various gym machines (knee raise, leg raise, ab coaster, crunches, and spinal twist). I do not use excessive weight and I maintain perfect form for all ab exercises.
Gym - Heavy Lifting
Heavy lifting is isolated muscle groups at 4 or 5 days per week
(Chest, Shoulders, Traps, Biceps, Triceps, Back, Legs)
Most all workouts last about 1.5 hours. I do not stop to chat. I do not take more than 30 second to 1 minute breaks between exercises.
Normally I try to go to the point of muscle failure, which to me means I cant even do 1 pushup on my knees. I have a significant time curling a 25lb dumbell.
I mix up my workouts every week, so rotating weeks I might do:
For each of these I also rotate 1 week high rep, one week pyramid. This ensures that I hit both A and B muscle types.
I might do around 120 different kinds of pull ups on a back and biceps day, including 8 sets of dumbell curls, preacher, cross body, hammer, deadlifts, morning glory, etc...
Bench day almost never includes the regular bench. Floor press, Dumbell floor press, incline, decline, wide press, millitary, and well over 100 push ups using blocks to offset each hand height.
Legs day I do squats, sometimes dead lift, cleans, leg extension, leg curl, three types of calf raises, leg press, I even do the glute leg extension.
Gym - Heavy Lifting
- Back and Biceps
- Chest, Shoulders, and Triceps
- NON HEAVY LIFTING DAY - Gym shadow boxing (see below)
- Legs and Back
- Biceps and Shoulders
- Chest and Triceps
- Rest
Gym - Training, core, and cardio
I do not associate a day of the week with any perticular exercize except for Gym - Training, core, and cardio where I do:
- 1.5 hours of advanced Yoga every week (based on class hours)
- 1 hour session of kickboking with trainer.
- 1 hour session of shadow boxing, jump rope, jumping jacks, ... generall MMA conditioning.
- 1 hour session sparring with MMA trainer. (Who recently went pro so now I have to find a new trainer, there is a Jiu-Jitsu guy in my neighborhood but I heard he is older)
Non Gym - Running, Biking, Swimming
- I swim up to 3 days per week (one half hour to 1 hour) in lake or salt water pool in winter.
- I bike at least 4 days a week. Not very far, prob max 4 to 15 miles. Depends if I'm mountain biking or just riding into town.
- I run about two days a week. 1 to 2 miles, but hard. I brought this way down after suggestions that my cario was out of hand.
DIET
My diet is solid. I buy only the best supplements. I make all my meals from scratch, even the pasta (which takes forever BTW). I tried cutting back on cals and that was a NO GO for sure. I upped my cals and carbs and it helped, but I would think after eating foods with basically one ingredient (tomatoes, carrots, peas, beans, lentils, turkey breast, tuna, squash, sweet potato, almonds, basil, oregano...) that my diet would not be the problem.
I might eat out like once a month, but every other meal comes from my kitchen. I drink plenty of water.
I'm sure just about every bro on this forum would say that my cardio is totally insane for a lifter. If I pull the skin down on my abs I can see totally perfect abs, I just don't know how to get rid of this excess "visceral fat"
Still have the little bit of fat on love handles and lower, mid abs. I feel great. I been takin 9 of those NITRIX horse pills every day for the past 4 weeks and I really get a pump in the gym. I still feel strong, perhaps not as strong, but I totally tore it up in the gym today. Blood pressure down. (Treated that with water pills).
My hope now is to continue to cut the BF% while holding as much muscle as possible.
Day 4 of PCT
6' 206 lbs. 10% or lower bf.
What do you bros think of a 40/30/30 ratio?
2500 calories a day (190g. of protein, 80g. of fat, and 250 g. of carbs)
- First thing in the morning muscle milk collegiate (580 cals, 70 fat cals, 40g protein, 90g carbs, 7g fat)
- Second meal is protien and fat like chicken breast, olives, tomatoes (sometimes in a burrito with beans)
- Snack - like a pure protien snack bar, or an apple, or some raw carrots with broccoli
- Post workout muscle milk collegiate (580 cals, 70 fat cals, 40g protein, 90g carbs, 7g fat)
- Dinner - Mix of protien, carbs, and fats. Chicken with pasta,
- Post Dinner Snack - 1 small can of tuna raw out of the can
- Midnight raid - 1/2 serving of muscle milk (250 cals, 35 fat cals, 20g protein, 45g carbs, 3.5g fat) with a few bights of chicken, tuna, pasta (leftovers)
I dont eat much dairy at all, eggs sometimes on weekends for the family breakfast.
I also supplement my protein drinks with IsoPure perfect protein, to bump up the ratios.
So there is my PCT diet. I have more cardio (if you read my workout post above) so I think 40/30/30 is better than 40/40/20 for my PCT.
Feel free to tell me how and why my workouts and diet are not getting me down to the 6% bf that I want.
peace
-bj
)]
