RThoads
Subscriber
Let's get ready to ROCK'n ROLL !
Stats:
Precautions in place:
(the 60mg Test and HCG will provide a TRT level Testosterone baseline for any bloodwork and for some conversion to true E2).
Graph of planned cycle:
2016 blast/cycle planner (100-120mg cruise where not highlighted by a blast):
Lifting Program:
I plan to start with my own variation based upon “The Texas Method” style of training as follows with mandatory work and work-sets in bold and completely optional work listed that most may not even happen—just there for ideas and as needs and energy/recovery levels dictate (warm-up work and ramping sets NOT listed but will be happening; for example, it may take 3-5 ramp sets for me to get up to the top working weight on some heavy lifts).
(another Texas Method write-up)
Monday (Volume day):
Squats 5x5 @80-90% of Friday’s planned 5RM
Bench 5x5 @80-90% of Friday’s planned 5RM
Barbell Row 3x8-10
(optional: assistance/accessory work such as Tricep Extensions, Weighted Dips, CGBP with bands, rear delt work, bicep/arm work, grip work, shrugs, abs/core, GHR, RDL, and back extensions).
Wednesday (OHP and active recovery):
Squats 2x5 @80-90% of Monday’s worksets
Strict Standing Overhead Press 3x5 @auto-regulation (if I can get 6 on the last set then +5lb)
Extreme Wide-Grip Pullups 3x8-10 @auto-regulation (if I get 3x10+ then +5lb)
(optional: assistance/accessory work such as medium grip pullups, close grip chins, shoulder side/rear delt work, grip work, abs/core, GHR, and back extensions).
Friday (Intensity day):
Squats 1x5 @5RM (if I get 5 reps then add +5lb)
Bench 1x5 @5RM (if I get 5 reps then add +5lb)
Deadlift 1x5 @5RM (I will be doing slight deficit by standing on a 45 plate – if I get all 5 reps then add)
(optional: assistance/accessory work such as Pendlay Rows, Tricep Extensions, Weighted Dips, CGBP with bands, rear delt work, bicep/arm work, grip work, shrugs, abs/core, GHR, RDL, and back extensions).
*There is possibility of adjusting rep ranges; for example, working heavy triples, doubles, or even testing max on Fridays.
**At some point I may consider changing to a 6-day Legs/Push/Pull bodybuilding split and will write-up those details if that ever actually become relevant.
***Cardio work to be done on non-lifting days or if possible many hours before or after lifting (if I am able to lift very early then cardio in the evening).
Recomp Diet:
240g p : 195g c : 140g f
Diet spreadsheet:
Macros per meal (for various numbers of meals per day):
****The Plan is to eat just above maintenance for the first few weeks and then slowly cut cals to drop down into a caloric deficit over the second half of the cycle in order to promote a lose of fat and improve my body composition in a way that will not sacrifice strength (or at least that is the goal).
Food list (just some examples, not complete):
Whole Eggs
Egg whites
Chicken
Turkey
Tuna
Salmon
Tilapia
Kale
Spinach
Onions
Carrots
Mushrooms
Radishes
Cucumbers
Tomatoes
Olives
Garlic
Brocoli
Green Beans
Sweet Potatoes
Brown Rice
Pasta
Feta Cheese (on salads)
Sharp Cheddar Cheese
Mozzarella Cheese
Bell peppers
Corn Tortillas
Pinto Beans
Black Beans
Re-fried Beans
Limes
Lemons
Kiwi
Bananas
Steel Cut Oats
Ground Quick Oats (in PWO shake)
Blueberries
Raspberries
Blackberries
Walnuts
Almonds
Pecans
Greek Yogurt
Cottage Cheese
Natural Organic Peanut Butter
Organic Coconut Oil
Olive Oil
Condiments:
Louisiana Hot Sauce
Balsamic vinegar
Supplements:
I also have some Niacin on the way and psyllium husk (fiber) not pictured, to help with LDL levels.
----------------------
My request to all of you:
Keep it positive here; Please don't use this thread to argue with other members or talk shit about anyone -- if you have a problem with anyone then make a new thread about it or take it to PMs. A log is a lot work and takes dedication/time, and all I ask of you in return is to respect my simple request.
Thank you.
-----------------
Welcome aboard!
LET THE GAINZ BEGIN!!!
Stats:
- ≈40 (give or take a couple years)
- Around 5’8” to 5’9”
- 200 lb
- 16% BF
- Doc prescribed TRT of Test-Cyp 100mg/week.
- 8-week Blast/Cycle of Test-P, NPP, Var
- 20-Week Test-E/EQ mixed cruising
- Current PRs: 375 squat, 295 bench, 455 deadlift.
- Improve body composition
- Gain strength (goals of 405 squat, 315 bench, and 495 deadlift)
- Retain (or even gain) muscle while losing fat (I guess my goals are not very original or unique).
- Right bicep tendonitis
- Forearm tendonitis
- Past shoulder issues
- Gyno prone (pubescent natural gyno)
- Previous history of issues controlling E2 levels
- Hematocrit control
- LDL levels
Precautions in place:
- Lift selection to avoid lifts known to aggravate the tendinitis
- Arimidex (Pharmacist)
- Aromasin (Pharmacist)
- Tamoxifen (Pharmacist)
- Clomid (just incase the rare event I ever want to come completely off and PCT; Pharmacist)
- Whole Blood donations as often as allowed
- Stricter diet – elimination of red meats and reduction in saturate fats
- Addition of Niacin to supplements
- Addition of soluble fiber to supplements
- Plan to actually do low impact cardio with dedication
- W:1-16 600mg EQ (Frank)
- W:1-16 300mg Deca (Frank)
- W:1-16 60mg Test-E (Frank)
- W:1-16 25mg Aromasin (will adjust dosage as necessary; Pharmacist)
- W:1-16 600iu HCG (ReliableRX)
- W:1-16 2x ED 100mcg mod GRF(1-29) + 100mcg GHRP-2/Ipamorelin (Toms)
- (optional) W:8-16 300mg Drostanolone Mix (Frank, M300 mix)
- (optional) Tamoixifen (Pharmacist)
- (optional) Albuterol (Pharmacisit)
- (optional) T3/T4 (Pharmacist)
(the 60mg Test and HCG will provide a TRT level Testosterone baseline for any bloodwork and for some conversion to true E2).
Graph of planned cycle:
2016 blast/cycle planner (100-120mg cruise where not highlighted by a blast):
Lifting Program:
I plan to start with my own variation based upon “The Texas Method” style of training as follows with mandatory work and work-sets in bold and completely optional work listed that most may not even happen—just there for ideas and as needs and energy/recovery levels dictate (warm-up work and ramping sets NOT listed but will be happening; for example, it may take 3-5 ramp sets for me to get up to the top working weight on some heavy lifts).
(another Texas Method write-up)
Monday (Volume day):
Squats 5x5 @80-90% of Friday’s planned 5RM
Bench 5x5 @80-90% of Friday’s planned 5RM
Barbell Row 3x8-10
(optional: assistance/accessory work such as Tricep Extensions, Weighted Dips, CGBP with bands, rear delt work, bicep/arm work, grip work, shrugs, abs/core, GHR, RDL, and back extensions).
Wednesday (OHP and active recovery):
Squats 2x5 @80-90% of Monday’s worksets
Strict Standing Overhead Press 3x5 @auto-regulation (if I can get 6 on the last set then +5lb)
Extreme Wide-Grip Pullups 3x8-10 @auto-regulation (if I get 3x10+ then +5lb)
(optional: assistance/accessory work such as medium grip pullups, close grip chins, shoulder side/rear delt work, grip work, abs/core, GHR, and back extensions).
Friday (Intensity day):
Squats 1x5 @5RM (if I get 5 reps then add +5lb)
Bench 1x5 @5RM (if I get 5 reps then add +5lb)
Deadlift 1x5 @5RM (I will be doing slight deficit by standing on a 45 plate – if I get all 5 reps then add)
(optional: assistance/accessory work such as Pendlay Rows, Tricep Extensions, Weighted Dips, CGBP with bands, rear delt work, bicep/arm work, grip work, shrugs, abs/core, GHR, RDL, and back extensions).
*There is possibility of adjusting rep ranges; for example, working heavy triples, doubles, or even testing max on Fridays.
**At some point I may consider changing to a 6-day Legs/Push/Pull bodybuilding split and will write-up those details if that ever actually become relevant.
***Cardio work to be done on non-lifting days or if possible many hours before or after lifting (if I am able to lift very early then cardio in the evening).
Recomp Diet:
- I used and https://content.tigerfitness.com/tdee-calculator-total-daily-energy-expenditure/ to determine my total daily energy expendable caloric needs of ≈3000 cals.
- Next, I calculated the amount of protein I would like to take in based upon my body-weight; I went with 1.2g protein per pound of body-weight which is ≈240g.
- Then, I calculated the amount of fats I would like to take in based upon my body-weight; I went with 0.7g per pound of body-weight which is ≈140g.
- Using the sum of those two Macros I calculated the caloric content which came out to be: 240(4 cals) + 140(9 cals) = 2220 cals.
- The difference between that figure and my TDEE yields the calories that come from carbs: 3000 cals - 2220 cals = 780 cals.
- In order to determine the grams of carbs I needed to dived the calories coming from carbs by 4: 780 cals / 4 = 195 g carbs.
240g p : 195g c : 140g f
Diet spreadsheet:
Macros per meal (for various numbers of meals per day):
****The Plan is to eat just above maintenance for the first few weeks and then slowly cut cals to drop down into a caloric deficit over the second half of the cycle in order to promote a lose of fat and improve my body composition in a way that will not sacrifice strength (or at least that is the goal).
Food list (just some examples, not complete):
Whole Eggs
Egg whites
Chicken
Turkey
Tuna
Salmon
Tilapia
Kale
Spinach
Onions
Carrots
Mushrooms
Radishes
Cucumbers
Tomatoes
Olives
Garlic
Brocoli
Green Beans
Sweet Potatoes
Brown Rice
Pasta
Feta Cheese (on salads)
Sharp Cheddar Cheese
Mozzarella Cheese
Bell peppers
Corn Tortillas
Pinto Beans
Black Beans
Re-fried Beans
Limes
Lemons
Kiwi
Bananas
Steel Cut Oats
Ground Quick Oats (in PWO shake)
Blueberries
Raspberries
Blackberries
Walnuts
Almonds
Pecans
Greek Yogurt
Cottage Cheese
Natural Organic Peanut Butter
Organic Coconut Oil
Olive Oil
Condiments:
Louisiana Hot Sauce
Balsamic vinegar
Supplements:
I also have some Niacin on the way and psyllium husk (fiber) not pictured, to help with LDL levels.
----------------------
My request to all of you:
Keep it positive here; Please don't use this thread to argue with other members or talk shit about anyone -- if you have a problem with anyone then make a new thread about it or take it to PMs. A log is a lot work and takes dedication/time, and all I ask of you in return is to respect my simple request.
Thank you.
-----------------
Welcome aboard!
LET THE GAINZ BEGIN!!!
