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I want to give a shout out and a big thank you to UNCLE Zand OTG85. Uncle Z is sponsoring thislog and I am ever grateful for the opportunity to show exactly what I can dowith the right gear, diet and workout routine.
Now a quick introduction.
I am 52 y/o at 5?6? and weigh in at 180 lbs.
I have been lifting weights for the better part of 9years... I run a very clean diet most of the year and even in the months thatmy diet is not as clean; I still strive to make healthy choices.
At the age of 48, I entered my first amateur bodybuildingcompetition and have competed in two others since then. This was a bucket list item and I have notdecided if I will ever compete again, however, I still run a cycle or two a yearand maintain a healthy life style so that if I decide to I am ready. When I am not on a cycle, I cruise on 200mg/Test Cyp./wk, 0.5-1.0 mg/Anastrzol as needed. Therefore, I never really run a post cycle.
My diet typically consists of Chicken, Fish, Shrimp, turkey,Ground Turkey, 90/10 Ground Beef, and Steak (lean) 1-2 times a week for dinner,broccoli, asparagus, Brussel sprouts, green beans, and since I am bulking, Iwill incorporate carbs with every meal.
Typically, my meals are dependent on whether I am cutting orbulking and the only fluctuation is the volume that I take in and the additionof increased carbs and/or the assistance of mass gainers while bulking to pushmy calories up. I will try to increasecaloric intake on bulks without the use of the mass gainers unless they arerequired to reach a caloric surplus.
Current Macros:
Current BMR:1669.18 - based on the following demographics:
Current RDI:
Fat: 1 gram = 9 calories
Protein: 1 gram = 4 calories
Carbohydrates: 1 gram = 4 calories
Gear:
Debol50mg/day-weeks 1-4
Test E- 600mg-weeks 1-12
Deca - 400mg/weeks1-12
Anastrozole - 0.5mg - 1.0mg as Needed
Prami onhand if Prolactin becomes an issue
Other Vitamins/Supplements
Isopure ZeroCab Protein
GNC ProPerformance Casein
AM
Lecithin 1200-2 qd
Taurine 1000-2 qd;
Omega 3,6,9 -2qd
Calcium 600-1 qd
Chromium picolinate 200mg-1 qd ; insulin?s cofactor
Vanadyl sulfate 10mg- 1 qd; -Helps decrease InsulinResistance
PM
Potassium 99mg -1 qd
B12 1000 mg -1 mwf
CQ10 100mg -1 qd
L-Arginine 100mg - 2 qd
D3 1000 iu-1 qd
Maca 500mg- 1 qd
Milk thistle 1000 mg 2qd
Magnesium 400 mg-1qd
Alpha liporic acid 200mg -1qd; antioxidant Health
ASA 81mg-1 qd
Typical meal plan atthe top end of my RDI looks like this:
Meals:
Meal 1
P - Shake50gm/Protein
? cup oats
1 cup wholemilk
15 almonds
Meal 2
3 whole eggs
6 egg whites
1.5 cupspotatoes
Bagelw/Cream Cheese
Meal 3
P - Shake50gm/Protein
? cup oats
1 cup wholemilk
2 tblsnatural peanut butter
2 cups saladw/lite Italian dressing w/12 croutons
Meal 4
10 ozChicken Breast
2 cup Veggies(green beans, asparagus)
1.5 cupswhite rice
Meal 5
P - Shake50gm/Protein
? cup oats
1 cup wholemilk
2 tblsnatural peanut butter
2 cups saladw/lite Italian dressing w/12 croutons
Meal 6
8 oz Topsirloin steak
2 cups potatoes/orRice
1 cupBrussel sprouts
1 cup greenbeans
RDI for 4.0lbs/week = 5171 Calories
Before Bed Snack Total: 5180 Calories P=38% C=37% F=25%
2 scoopsCasein Protein Total CaloriesBurned: 4021
Workout:
Size and Strength Program by: TrevorKouritzin
I will list the daily routines as Iconduct them.
Now a quick introduction.
I am 52 y/o at 5?6? and weigh in at 180 lbs.
I have been lifting weights for the better part of 9years... I run a very clean diet most of the year and even in the months thatmy diet is not as clean; I still strive to make healthy choices.
At the age of 48, I entered my first amateur bodybuildingcompetition and have competed in two others since then. This was a bucket list item and I have notdecided if I will ever compete again, however, I still run a cycle or two a yearand maintain a healthy life style so that if I decide to I am ready. When I am not on a cycle, I cruise on 200mg/Test Cyp./wk, 0.5-1.0 mg/Anastrzol as needed. Therefore, I never really run a post cycle.
My diet typically consists of Chicken, Fish, Shrimp, turkey,Ground Turkey, 90/10 Ground Beef, and Steak (lean) 1-2 times a week for dinner,broccoli, asparagus, Brussel sprouts, green beans, and since I am bulking, Iwill incorporate carbs with every meal.
Typically, my meals are dependent on whether I am cutting orbulking and the only fluctuation is the volume that I take in and the additionof increased carbs and/or the assistance of mass gainers while bulking to pushmy calories up. I will try to increasecaloric intake on bulks without the use of the mass gainers unless they arerequired to reach a caloric surplus.
Current Macros:
Current BMR:1669.18 - based on the following demographics:
- 52 y/o
- Male
- 66?
- 180 lbs.
- Very Active Lifestyle (Extremely Active HardExercise 6-7 days/week)
Current RDI:
- To gain 3.0lbs. week ( a. 4671)
- To gain 4.0lbs. week ( b. 5171)
- Currently, the goal is to gain 40 lbs. over thenext 12 weeks so my I am starting at the high end of my RDI and will mostlikely decrease it over time.
- Protein - 40%
- 467 gm
- 517 gm
- 467 gm
- Carbs - 40%
- 467 gm
- 517 gm
- 467 gm
- Fats - 20%
- 104 gm
- 115 gm
- 104 gm
Fat: 1 gram = 9 calories
Protein: 1 gram = 4 calories
Carbohydrates: 1 gram = 4 calories
Gear:
Debol50mg/day-weeks 1-4
Test E- 600mg-weeks 1-12
Deca - 400mg/weeks1-12
Anastrozole - 0.5mg - 1.0mg as Needed
Prami onhand if Prolactin becomes an issue
Other Vitamins/Supplements
Isopure ZeroCab Protein
GNC ProPerformance Casein
AM
Lecithin 1200-2 qd
Taurine 1000-2 qd;
Omega 3,6,9 -2qd
Calcium 600-1 qd
Chromium picolinate 200mg-1 qd ; insulin?s cofactor
Vanadyl sulfate 10mg- 1 qd; -Helps decrease InsulinResistance
PM
Potassium 99mg -1 qd
B12 1000 mg -1 mwf
CQ10 100mg -1 qd
L-Arginine 100mg - 2 qd
D3 1000 iu-1 qd
Maca 500mg- 1 qd
Milk thistle 1000 mg 2qd
Magnesium 400 mg-1qd
Alpha liporic acid 200mg -1qd; antioxidant Health
ASA 81mg-1 qd
Typical meal plan atthe top end of my RDI looks like this:
Meals:
Meal 1
P - Shake50gm/Protein
? cup oats
1 cup wholemilk
15 almonds
Meal 2
3 whole eggs
6 egg whites
1.5 cupspotatoes
Bagelw/Cream Cheese
Meal 3
P - Shake50gm/Protein
? cup oats
1 cup wholemilk
2 tblsnatural peanut butter
2 cups saladw/lite Italian dressing w/12 croutons
Meal 4
10 ozChicken Breast
2 cup Veggies(green beans, asparagus)
1.5 cupswhite rice
Meal 5
P - Shake50gm/Protein
? cup oats
1 cup wholemilk
2 tblsnatural peanut butter
2 cups saladw/lite Italian dressing w/12 croutons
Meal 6
8 oz Topsirloin steak
2 cups potatoes/orRice
1 cupBrussel sprouts
1 cup greenbeans
RDI for 4.0lbs/week = 5171 Calories
Before Bed Snack Total: 5180 Calories P=38% C=37% F=25%
2 scoopsCasein Protein Total CaloriesBurned: 4021
Workout:
Size and Strength Program by: TrevorKouritzin
I will list the daily routines as Iconduct them.