PLEASE CRITIQUE ........ Full Cycle from A to Z (AAS, Training, Diet)

**_Romeo_** · 11-24-2012, 06:43 PM

After a ton of reading and preparing for my 2nd cycle... need your input on Cycle all together

Stats: 32 yrs, 5'7, 194lbs, 14%BF, 10+ years lifting

Goal: Clean bulk, looking to add 10 pounds of solid lean mass.

Gear for 12 weeks: Prop 150 EOD, NPP 125 EOD, last 6 weeks on Var at 75mg Daily

ancillaries: HCG twice a week at 250iu, Aromasin at 25mg EOD, Caber at 0.5 E3D

Pinning: (Glutes, Quads, Delts) 23g 1.5", 23g 1", 25 1", drawing with 18g

PCT(3 days after prop shot): clomid 50/50/50/50 Nolva 40/40/20/20

Other Supps: multi vitamins, Fish oil, Vitamin C, Digestive Enzymes.

Part 2: DIET

I am going for a Carb Cycling method... call me carb sensitive, carb intolerant, whatever it is, i just put on some major fat if i don't restrict my carbs.

BMR: 1990 ... TDEE: 3184 (Active so X 1.6) Surplus of 500 daily for a bulk
Total needed daily: 3,684 calories (rounding to 3700)

Protein / Carb / Fat
325g / 400g / 89g (High Carb Day)
325g / 300g / 133g (Medium Carb Day)
325g / 200g / 178g (Low Carb Day)

MEALS: (will adjust amount depending on Carb Day)
Meal 1: Protein + Carbs (Shake)
Meal 2: Protein + Fat + Veggies (Solid Meal)
Meal 3: Protein + Fat + Veggies (Solid Meal)
Meal 4: Protein + Carbs + Veggies (Solid Meal)
**WORKOUT**
Meal 5: Protein + Carbs (Post-Workout Shake)
Meal 6: Protein + Carbs (Solid Meal)

Routine Split:
Sunday: Back/Tri (High Carb day)
Monday: Chest/Bi (Med Carb day)
Tuesday: Cardio (Low Carb day)
Wed: Legs (High Carb day)
Thur: Delts/Traps (Med Carb day)
Friday: Off (Low Carb day)
Saturday: Cardio (Low Carb day)

Your honest brutal constructive criticism is greatly appreciated.

**dieseljimmy** · 11-24-2012, 07:15 PM

Not much to critique looks good. I have always taken glucosamine/msm for joints and I have had very little joint issues. I also make it a habit to have some ghrp6 on hand just in case my hunger disappears.

**Standard Donkey** · 11-24-2012, 07:18 PM

id drop the anavar and use the cash to up the npp and test... will be lighter on your lipid profile

diet looks good, make sure to keep track of your progress/composition and be ready to change it as needed

aromasin has a really short half life, so it should ideally be dosed ED

not a big fan of your split... i like

chest/shoulders/triceps
back/biceps/hams
off
shoulders/traps
arms
legs/calves
off

if your goal is to gain weight.. u shouldnt be doing cardio, just keep your diet strict and you shouldnt put on much fat.. if you do start to put on fat id recommend droppingy ur carbs a bit

**_Romeo_** · 11-24-2012, 07:45 PM

Originally Posted by Standard Donkey

id drop the anavar and use the cash to up the npp and test... will be lighter on your lipid profile

diet looks good, make sure to keep track of your progress/composition and be ready to change it as needed

aromasin has a really short half life, so it should ideally be dosed ED

not a big fan of your split... i like

chest/shoulders/triceps
back/biceps/hams
off
shoulders/traps
arms
legs/calves
off

if your goal is to gain weight.. u shouldnt be doing cardio, just keep your diet strict and you shouldnt put on much fat.. if you do start to put on fat id recommend droppingy ur carbs a bit

so drop the var and up the prop & npp!!... that's a first. what would you suggest i up it to? I was contemplating upping the dosage.

and as for the routine split... isn't it an overkill to train arms arms twice a week? they are already being worked on with bigger muscles as it is!!

**Goodskie** · 11-24-2012, 07:46 PM

That split would take me forever. I do

Chest
back/traps
delts
legs
arms

16ish sets for most body parts. Not traps.

**Standard Donkey** · 11-24-2012, 07:52 PM

Originally Posted by _Romeo_

so drop the var and up the prop & npp!!... that's a first. what would you suggest i up it to? I was contemplating upping the dosage.

and as for the routine split... isn't it an overkill to train arms arms twice a week? they are already being worked on with bigger muscles as it is!!

i would run 700mg of both a week personally..

and i know it seems like "overkill".. but you are on steroids

the primary arm day is higher volume whereas the other arm work is simply for a little more stimulation

**NoCode8511** · 11-24-2012, 09:27 PM

Originally Posted by Standard Donkey

i would run 700mg of both a week personally..

and i know it seems like "overkill".. but you are on steroids

the primary arm day is higher volume whereas the other arm work is simply for a little more stimulation

True, but has he done arms twice a week before, any body part for that matter? Don't want him to jump into something and not recover or injure himself.

**Standard Donkey** · 11-24-2012, 09:34 PM

Originally Posted by NoCode8511

True, but has he done arms twice a week before, any body part for that matter? Don't want him to jump into something and not recover or injure himself.

he wont injure himself as long as he is lifting properly, and he should recover fine as long as he gets sufficient rest and nutrition, and his gear is legit.

im not sure what you mean by this though?

**NoCode8511** · 11-24-2012, 09:48 PM

Originally Posted by Standard Donkey

he wont injure himself as long as he is lifting properly, and he should recover fine as long as he gets sufficient rest and nutrition, and his gear is legit.

im not sure what you mean by this though?

He does have a well laid out plan. I didn't want him thinking because he is on gear he should over do it. I'm sure you know what I'm talking about. We all see the assholes in the gym try to out do themselves because they have a little test in them.

I was kinda asking him if he has ever trained twice a week.

**theCaptn'** · 11-25-2012, 03:57 AM

If you're after size I'd run your gear higher as SD suggested, and swap the var for dbol.

I'd also drop workouts back to 4-5 days a week. You need rest to grow.

Sent from my jewPhone

**Glycomann** · 11-25-2012, 07:26 AM

don't be afraid to adjust the diet as you go. I don't know how close this is to actuality in your case. Diet is pretty individual. That many carbs would bloat me like a pig but i
m 20 years older than you. May be fine for you.

**Goodskie** · 11-25-2012, 07:56 AM

Just abuse tren then non of the above advice matters

**_Romeo_** · 11-25-2012, 12:11 PM

Originally Posted by Glycomann

don't be afraid to adjust the diet as you go. I don't know how close this is to actuality in your case. Diet is pretty individual. That many carbs would bloat me like a pig but i
m 20 years older than you. May be fine for you.

And i thought my carbs were a bit low.lol I don't do well with carbs... first cycle of test alone i put on 28 pounds, kept solid 10lbs (i am a endomorph)... so it took my a while trying to get rid of that excess fat. That's why i chose the carb cycling, hoping i would minimize the accumulation of fat as much as i can and do a lean clean bulk... i am still open to suggestions as far as the diet... but i am sick of going over 14-15% then then dropping it down.

As far as training Arms twice, i am not sure about that. I can give it a shot and see how my body will react... I do need work on my biceps, that's for sure.

**Standard Donkey** · 11-25-2012, 02:38 PM

a lot of guys only have carbs before their workouts, it keeps them pretty lean and they use the leftover calories to increase protein and good fats

they'll have say 75-120g of carbs 1-1.5 hours pre workout, and no carbs on off days. Im going to begin dieting like this when i begin bulking again once im done working with shelby.

**_Romeo_** · 11-25-2012, 04:14 PM

Originally Posted by Standard Donkey

a lot of guys only have carbs before their workouts, it keeps them pretty lean and they use the leftover calories to increase protein and good fats

they'll have say 75-120g of carbs 1-1.5 hours pre workout, and no carbs on off days. Im going to begin dieting like this when i begin bulking again once im done working with shelby.

I would love to adapt that and stay lean all the time... but this seems to go against what we were taught regarding bulking and carbs....so you are saying their diet consists of Low/minimal carb days (training days) and NO carbs on off day? Can you achieve hypertrophy that way?

**Standard Donkey** · 11-25-2012, 04:19 PM

Originally Posted by _Romeo_

I would love to adapt that and stay lean all the time... but this seems to go against what we were taught regarding bulking and carbs....so you are saying their diet consists of Low/minimal carb days (training days) and NO carbs on off day? Can you achieve hypertrophy that way?

yeah well the old way of bulking was to gain 40 pounds of body weight then diet off 35 of that to reveal the new 5 pounds of muscle.. in other words its very ineffective and wasteful.

carbs are not needed for hypertrophy.. they only fuel your workouts

**Goodskie** · 11-25-2012, 04:21 PM

Originally Posted by Standard Donkey

yeah well the old way of bulking was to gain 40 pounds of body weight then diet off 35 of that to reveal the new 5 pounds of muscle.. in other words its very ineffective and wasteful.

carbs are not needed for hypertrophy.. they only fuel your workouts

Yet I still do it

**_Romeo_** · 11-25-2012, 08:04 PM

Originally Posted by Standard Donkey

yeah well the old way of bulking was to gain 40 pounds of body weight then diet off 35 of that to reveal the new 5 pounds of muscle.. in other words its very ineffective and wasteful.

carbs are not needed for hypertrophy.. they only fuel your workouts

you think i would still obtain mass if i were to consume 100-150g a day of carbs (between pre and post workouts) without having to cycle them?

**theCaptn'** · 11-25-2012, 08:18 PM

Not constantly on 12 wks. You'd need to adj cals on the fly to accommodate new mass

**Standard Donkey** · 11-26-2012, 12:02 AM

Originally Posted by _Romeo_

you think i would still obtain mass if i were to consume 100-150g a day of carbs (between pre and post workouts) without having to cycle them?

yeah if you up your protein and good fats

keep carbs to pre-workout only.. trust me

**_Romeo_** · 11-26-2012, 10:38 AM

Originally Posted by Standard Donkey

yeah if you up your protein and good fats

keep carbs to pre-workout only.. trust me

brother, this goes against a lot of things i grew up hearing... will take it on though. always good to keep an open mind... i appreciate it.

**Standard Donkey** · 11-26-2012, 03:39 PM

Originally Posted by _Romeo_

brother, this goes against a lot of things i grew up hearing... will take it on though. always good to keep an open mind... i appreciate it.

yeah well now we know that carbs aren't the building blocks of muscle

we used to believe a lot of really dumb shit, cause that's what everyone was saying

**Wrekem** · 11-26-2012, 04:57 PM

Originally Posted by Standard Donkey

yeah well now we know that carbs aren't the building blocks of muscle

we used to believe a lot of really dumb shit, cause that's what everyone was saying

I actually seem to agree with everything SD is saying. I adjusted my diet to this last week, carbs only before and right after to help with the workout and insulin levels after. rest of the day is high protein/fats. its actually viewed as a basic now a days, if youre not using the carbs, dont eat em! only difference is...im cutting, not bulking, and unfortunatly i do the old school add 30lbs and drop 25 of it lol. when i bulk, i love to eat. i imagine if you bulk with SD's way, it would become more like a recomp, where your adding lean mass and not gaining the fat you would if you jumped a fast 20lbs in 4 weeks. so a solid 10lbs in 12 weeks becomes reasonable and a damn good goal.

i also agree with the arms twice a week. one day is to bring the bloodflow to the muscle and stimulate the pump with volume, and a seperate all arm day where you can focus on weights and super sets work great for arms. many pro's even comment to work arms twice a week, as long as you do the above, and only if you lack from the rest of your body. i unfortunatly do, and before i get on stage in march, it might be a good idea to balance things out.

Thread: PLEASE CRITIQUE ........ Full Cycle from A to Z (AAS, Training, Diet)

Thread Tools

Display