Tha Don

The Cycle
AAS:
weeks 1-10: Test Enan 500mg/wk
weeks 1-4: Dbol 30mg/ed

Ancilleries:
weeks 1-12: Arimidex 0.25-0.5mg/eod
weeks 3-12: Hcg 500iu/e5d

PCT:
weeks 13-18: Nolva. day1: 60mg, day2-21: 40mg, day21-45: 20mg
weeks 13-14: Arimidex 0.25mg/ed


Targets
add 20lbs of LBM
fat gain under 5lbs
avoid high BP, gyno, bloat and acne
bench 140kg for 5


Routine
M-Chest/Abs
T-Lats/Traps
W-Rest
T-Delts/Cardio
F-Bis/Tris/Forearms
S-Quads/Calves/Abs/Cardio
S-Rest

i'll be lifting with a reasonable amount of volume, roughly 3-4 exercises per bodypart (apart from calves, abs and forearms), and roughly 3-4 sets per excercise, workouts generally last around the 1 hour mark


Diet
i'm aiming to keep my diet very clean, eating very slightly over mainenance cals and getting plenty of protein, mod carbs, low fats

a typical day might look something like this:

Meal 1 - 4 egg whites, 1 slice of wholemeal toast, 1.5 scoops of whey (36g) mixed in 1/2 skim milk, 1/2 water, 1 cup of oats

Meal 2 - 1 can of tuna, tsp. mayo, 2 slices of wholemeal bread, 1 wholemeal pitta, apple

Meal 3 - chicken breast/turkey steak, plate of rice/jacket potato OR.. MRP/protein bar/healthy living sandwich if stuck at uni/work, glass of milk

Meal 4 (pre-workout) - 2 scoops of whey (48g), 1 cup of oats

*PWO Shake* - 2.5 scoops of whey (60g), 30g maltodextrin, 30g dextrose, 1 ripe banana

Meal 5 (PWO meal) - chicken breast/turkey steak, plate of rice/jacket potato, bowl of bran flakes/all-bran combo in skim milk

Meal 6 - 1 can of tuna, plate of rice, tbsp avocado/nuts, wholemeal pitta

Meal 7 - 1 scoop of whey (24g), 150g cottage cheese, tsp of PB, 4 fish oil caps

Meal 8 (mid-night shake) - 1.5 scoops of whey (36g), 1/2 cup of oats, handful of nuts


Additional Info
on my last cycle i suffered from borderline high BP on week 5 and also noticed my nipples started looking very lumpy in the last week, this time i will be running adex to hopefully help prevent BP probs and gyno from showing up (tons of nolva on hand just incase), i'll also be doing a lot more CV (at least 2 sessions a week, also might be playing american football on top of that), i'll also be running ample amounts of hawthorne berry and coq12, amongst other supps to help minimise health conqucences on cycle


this cycle is scheduled to start on either monday 17/10 or 24/10

FishOrCutBait

Low fats? screw that, my friend. About how many calories are you going to be eating a day?? How much do you weigh now, how tall are you?

I believe in Jesus.

"tried and true theory on one's self is probably the only non-biased proof that something works for someone." - juggernaut

TJ Cline

I agree with FoCb......more fats......olive oil, steak....eat eat eat
No potato's......just yams or sweat potato's.

TJ Cline

Routine
M-Chest/Abs
T-Lats/Traps
W-Rest
T-Delts/Cardio
F-Bis/Tris/Forearms
S-Quads/Calves/Abs/Cardio
S-Rest


don't like the above workout at all..............
your on the juice and a young man so hit each muscle every 5-6 days....

M-Chest/Delts/ triceps

T-Rest

W-Lats/biceps/taps

TH-Quads/hamstrings/calves

Fri-Rest

Sat-repeat cycle on sat or Sunday!!
Sun-repeat cycle on sat or Sunday!!

Abbs and cardio can be done when ever you want.

Tha Don

no potatos? i disagree.. jacket/baked potatos are a good non-processed carb source when bulking IMHO especially when eaten before/after a workout, i love them, so does ronnie

Tha Don

yes low fats (in relation to carbs and protein), i'm trying to keep lean this cycle

i'm currently 178lbs, 6"3, just finshed cutting

Tha Don

i don't like working chest and tris or back and bis together, don't work for me, i have tried many routines and the 1 BP a week over 4-5 days has always worked best

TJ Cline

Yes..................that was when you were natural
welcome to the world of steroids

Tha Don

well if i do switch it up to something more frequent it would look something like this..

M-Chest/Lats
T-Rest
W-Delts/Traps/Bis/Tris
T-Quads/Hams/Calves/Abs
F-Rest
*Repeat cycle*
S-Chest/Lats
S-Rest

and so on..

celt

Good cycle imo. diet looks really good and the layout looks really good too. youre really lean after the cutting and hopefully youll stay really lean on this cycle, add plenty of lbm and not so much fat to your lean physique training routine looks good too. should be good. keep us updated throughout d

Tha Don

thanks Larry

"stick around"

celt

will do!!

soxmuscle

ill be watching and wont criticize this time around to add more stress to your life. for the record, i just didn't understand, i figured you could get up to atleast 175 naturally, but i guess i was wrong.

best of luck, my freind.

Age: 20 | Height: 5'7" | Weight: 150 lbs | Penis: 12 inches

soxmuscle

what about doing something like chest, back, rest, shoulders, arms, rest/repeat.

Age: 20 | Height: 5'7" | Weight: 150 lbs | Penis: 12 inches

Tha Don

i began my last cycle at 184lbs 14% BF, i've been up to 190lbs naturally before, but BF was around 17% at the time

Tha Don

well add in the legs after the arms and that is pretty much what i'm going to be doing

i'll go with the original routine and see how i feel.. if my recovery is really good i can always switch things up a bit and increase the frequency

btw thanks for the support

Egoatdoor

Where were you at the end of the last cycle? Pounds and bodyfat%?

Tha Don

207lbs and 15.5% start of pct, 203lbs and 17% end of pct

funkdocta

so have you started yet D?

LAM

remember that fats don't make you fat. unless on a pre comp diet I wouldn't go less than 15-20% fats. a good intake of monounsaturated fats will help your HDL:LDL ratio in check

Dumbest statement made in the Anabolic Zone for Nov

TBD

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What you talking about Willis ?