Workout plan and diet, tips/advice welcome

[Murphthedon]

Test P Tren A cycle

TestP 1-14
TrenA 1-12
Caber every 3 days .25
Aromasin EOD 12

First 8 weeks test and tren ran at 525 then last 4 700 then test p 700 2 weeks followed by PCT

Clomid 100/100/50/50D
DAA
Test booster
Maybe HCG last 3-4 weeks of cycle

Diet Started at 3k calories 40/40/20

I'm in week 5 now and calories are down to 2330 60/25/15

Morning (all blended)
2 cups unsweetened almond milk
1 cup egg whites
1 packet maple brown sugar oatmeal
2 scoops of whey
2tbs flake seed

2 hours later
7 oz chicken
1/2 cup rice
1 cup broc

2 hours later
1 scoop whey
1cup unsweetened almond milk

2 hours later
7 oz chicken
1/2 cup rice
Broc.

2 hours later - workout

After weights before cardio
2 scoops whey
1 cup almond milk unsweetened

Hour of cardio then immediately when I get home

7 oz chicken
1/2 cup rice
Broc

310g protein, 130g carbs, 31g fat

Next week (beg of week 6) I will cut the oatmeal taking carbs to 100g a day where I'll stay until beginning of 13 where I will re up my calories to 3000 for last weeks of cycle and through pct at 40/40/20

The goal is not to build muscle but to get absolutly shredded in prep for my next bulk cycle ( where I won't go above 12%)

 

[Murphthedon]

Chest/core
Back
Shoulders and arms
Legs
Rest or repeat

Only rest if my workout the day before was crap and my body needs it

Will post routine shortly

 

[Murphthedon]

Chest/core
Incline BB press Superset with
Flat dumbbell flys
Flat BB bench
Incline Dumbell
Standing cable flys or pec deck

Decline crunches/situps
Hanging leg lifts
Side bends
Occasional machine core work

Back
Pull-ups/assisted pull ups
Dbell Row 1h
Lat pull down super set with
Cable close grip row
Bbell shrugs
Back extension
Good mornings
Rear delt flys
Reverse grip machine rows with seat as high as possible
(No bent over row or deads due to herniated disk)

Shoulders/arms

Standing bbell front press
Superset with barbell curls
Seated Dumbell press (very slight incline) superset with
Preacher curls
Upright rows superset with
Dbell hammer curls
Lat raise cable superset with
Reverse grip bbell curl
Front raise Dbell

Close grip bench
Bbell skull crushers
Rope pull downs
Dips (if even possible, sometimes I have to do them leg day

Legs
Bbell bench squats (6'3 so that's slightly below parallel)
Kneeling squats superset with
Lunges
Hamstring curl superset with
Seated calfs
Leg extension
Inner/outter thigh machine

Everyday cardio after I'm raising 5 min a week and this week I'm at 55 minutes. Incline between 3.5-4.5 speed

As for reps and sets I keep hearing how volume is king while on cycle so I'll do anywhere from 8 sets on major lifts to 4 on smaller ones, rep ranges from 20-3

 

[Murphthedon]

26
6'3
245
13-14%

 

[RodgerThat]

As for reps and sets I keep hearing how volume is king while on cycle

Um.... You said you are running test and tren at high moderate doses and this quote makes me believe you've never cycles before...

Also your volume is suicide AAS is not some miracle pill that requires no rest and you can do such high volume especially in conjunction with 1hr of SS cardio daily. Also who's got time for 1hr of SS, bang out 15 mins of HIIT or find a hobby that you like that does cardio don't sit on a treadmill for an hour a day wasting your life man.

 

[Murphthedon]

Not my first cycle, and the more I research the more I keep hearing about how much volume giants are doing.figured I'd give it a shot

So what is your suggestion?

 

[Murphthedon]

Um.... You said you are running test and tren at high moderate doses and this quote makes me believe you've never cycles before...

Also your volume is suicide AAS is not some miracle pill that requires no rest and you can do such high volume especially in conjunction with 1hr of SS cardio daily. Also who's got time for 1hr of SS, bang out 15 mins of HIIT or find a hobby that you like that does cardio don't sit on a treadmill for an hour a day wasting your life man.

How's diet look?

 

[Murphthedon]

How's diet look?

Have a refeed every other weekend

 

[RodgerThat]

Giants do lots of volume correct yup no argument there. You aren't at their level so don't train like you are at their level it's something you have to build up to not just hammer your body down and expect it to do that. The strongest guys in my weight class deadlift 600 for reps in their training but I'm not at that level so I don't use that weight, same principle. I'm not a body builder so I couldn't tell you much about your program as its not something I have any knowledge on. For the diet I can say this if you are actually 245 @13-14%BF then you are not eating enough food at all! I'm 195lb and cut on more calories then you do. Your fats are also way too low 31g? That's just breakfast man being fats up around 80g and protien can sit were its at. Find your TDEE cause you are only want to lose about 2lb a week max at that BF and I think you should be losing around 3-4lb with that little amount of food.

 

[Murphthedon]

Giants do lots of volume correct yup no argument there. You aren't at their level so don't train like you are at their level it's something you have to build up to not just hammer your body down and expect it to do that. The strongest guys in my weight class deadlift 600 for reps in their training but I'm not at that level so I don't use that weight, same principle. I'm not a body builder so I couldn't tell you much about your program as its not something I have any knowledge on. For the diet I can say this if you are actually 245 @13-14%BF then you are not eating enough food at all! I'm 195lb and cut on more calories then you do. Your fats are also way too low 31g? That's just breakfast man being fats up around 80g and protien can sit were its at. Find your TDEE cause you are only want to lose about 2lb a week max at that BF and I think you should be losing around 3-4lb with that little amount of food.

My problem is I always assume people on these forums are Inleast as intelligent as and well versed as myself. Not being rude but its pretty clear you have no idea what you're talking about. I'm on powerful drugs and the scale at the moment is stagnant which is exactly what I want. I'm getting leaner loosing fat and cutting up while the scales not moving.

I'm doing a moc prep trying to get into single digits, no lmao I'm not going to be eating 80g of fat by breakfast lol.

If I was trying to add size and strength (as I will in PCT off period and my next bulking cycle) then you'd be correct.

Like I said last 2 weeks, and entire PCT calories will at 3k and 40/40/20

Then I start to bulk with gear ill immediately jump to 4K and finish the 16 week at around 5k

Then will be dropping calories to 4000 and looking for new maintaince.

By next cut I'll be at around 2700-2800 calories at end of my cut as oppose to 2200 possibly even 2000 cals the end f this cut


I am not discrediting or being hating on your criticism, it just doesn't seem like you're in your element.

Open to changes tho man if you can suggest something sound and not say retardation like "eat 90g fat by breakfast" on a cut

 

[RodgerThat]

Not being rude but its pretty clear you have no idea what your talking about.

Goodluck bud, hope you are infinitely more intelligent and well versed then me then.

 

[Murphthedon]

Goodluck bud, hope you are infinitely more intelligent and well versed then me then.

I'll say it again, I'm not dogging you but you seem to be out of your element
Open to changes tho man if you can suggest something sound and not say retardation like "eat 90g fat by breakfast" on a cut

 

[RodgerThat]

I'll say it again, I'm not dogging you but you seem to be out of your element
Open to changes tho man if you can suggest something sound and not say retardation like "eat 90g fat by breakfast" on a cut

I'm not out of my element at all, quite firmly in my element actually but I don't want to scwable to change your mind you do you man. I didn't say "eat 90g fat by breakfast" so don't throw up quotations as if I did. I said I eat 30g by breakfast and you should up your fats to 80g. But once again you are far more intelligent then I and far more well versed so don't listen to my advice because it probably has no knowledge behind it and I probably couldn't back it up with articles and papers as to why fats important #I'mout

 

[Murphthedon]

I'm not out of my element at all, quite firmly in my element actually but I don't want to scwable to change your mind you do you man. I didn't say "eat 90g fat by breakfast" so don't throw up quotations as if I did. I said I eat 30g by breakfast and you should up your fats to 80g. But once again you are far more intelligent then I and far more well versed so don't listen to my advice because it probably has no knowledge behind it and I probably couldn't back it up with articles and papers as to why fats important #I'mout

You could have saved us both time by trimming the sarcasm lol would have been much smaller reply.

Anyway I understand fats are important as are calories in vs calories out.

So where would you recommend I cut calories to add in those fats? I feel that protein is probably already a bit low and carbs currently at 130g going to 100g next Monday, so I don't think I can handle going lower on those.

I'd be open to possible cutting 1/2 cup rice in that first chicken meal and adding in an advocado?

Thoughts bud?

 

[Murphthedon]

If I was 100% my way is the right and only way I wouldn't be asking for advice, I am open to your suggestions or anyone else's, just help me understand why and explain how it will help optimize my goals

 

[Trapmonster]

My problem is I always assume people on these forums are Inleast as intelligent as and well versed as myself. Not being rude but its pretty clear you have no idea what you're talking about. I'm on powerful drugs and the scale at the moment is stagnant which is exactly what I want. I'm getting leaner loosing fat and cutting up while the scales not moving.

I'm doing a moc prep trying to get into single digits, no lmao I'm not going to be eating 80g of fat by breakfast lol.

If I was trying to add size and strength (as I will in PCT off period and my next bulking cycle) then you'd be correct.

Like I said last 2 weeks, and entire PCT calories will at 3k and 40/40/20

Then I start to bulk with gear ill immediately jump to 4K and finish the 16 week at around 5k

Then will be dropping calories to 4000 and looking for new maintaince.

By next cut I'll be at around 2700-2800 calories at end of my cut as oppose to 2200 possibly even 2000 cals the end f this cut


I am not discrediting or being hating on your criticism, it just doesn't seem like you're in your element.

Open to changes tho man if you can suggest something sound and not say retardation like "eat 90g fat by breakfast" on a cut

Lol you just told a very knowledgeable member that he doesn't know shit. Good luck getting help from others. With that attitude I won't even waste my time helping you out

 

[Murphthedon]

Lol you just told a very knowledgeable member that he doesn't know shit. Good luck getting help from others. With that attitude I won't even waste my time helping you out

Awesome contribution, immense help. I also like the part where took the time to read my other comments and understand my thought process behind that particular comment.

Take his dick out your mouth and stop cupping his balls so you can type something helpful, or F off. Useless comment

 

[Trapmonster]

Awesome contribution, immense help. I also like the part where took the time to read my other comments and understand my thought process behind that particular comment.

Take his dick out your mouth and stop cupping his balls so you can type something helpful, or F off. Useless comment

See what I mean? Who the fuck in their right mind is gonna wanna help a shit type fucking attitude ignorant child that resorts to talking shit when he doesn't get what he wants? Grow the fuck up kid! U might be 28 but u act like ur 15


Also, @RodgerThat gave you some good information and you shit on him because you think your a know it all. No once did he come foul at you and look at the way you responded. You won't last here on meso chump

 

[Murphthedon]

See what I mean? Who the fuck in their right mind is gonna wanna help a shit type fucking attitude ignorant child that resorts to talking shit when he doesn't get what he wants? Grow the fuck up kid! U might be 28 but u act like ur 15


Also, @RodgerThat gave you some good information and you shit on him because you think your a know it all. No once did he come foul at you and look at the way you responded. You won't last here on meso chump

Lmfao at your first comment, then this one. You came in here swinging putting me down, and now have the balls to talk about me having an attitude in response to your bs comment? GTFO lol not even mad, just legit LOL at your perception

 

[Murphthedon]

The goal isn't to argue though, if you have any advice, speak on it.