The ALL Uncle Z Lean Bulk Diet

[Quadzilla02]

Alright fellas, I have been contemplating this for some time, but I think it will help keep me on track and maybe bounce some ideas of some members. Stats: 5'5", 25 years old, 189 lbs. I wont even guess the bf.

Cycle looks like this:
Week 1-6
Test Prop 50mg/eod
Masteron Prop 150mg/eod
Anavar 80mg/day

Week 7-16
Test Prop 150mg/eod
NPP 150mg/eod
SD 30mg/ed (weeks 9-16)
Diet goes as follows.

Diet for 6 weeks like this
Protein/Carb/Fat
6 meals/day

50/50/5
50/50/5
50/50/5
50/50/5
50/0/15
50/0/15
That's week 1 & 2. For 3 and 4 just make meal 3 and 4 like 5 and 6 (50 g protein, 0g carb, 15g fat). Then for the last 2 weeks do keto, so all meals: 50 g protein, 0g carb, 15g fat.

30 mins of cardio eod.. morning or post-workout
Protein: eggwhites, whey ISOLATE, lean ground beef/turkey, chicken breast, turkey, tuna, tilapia, cod, flounder
Carbs: Rice (white or brown), sweet potato, red potato, oatmeal, rice cakes
Fat: ALL NATURAL Peanut butter or almond butter, cashews, walnuts, almonds, olive oil.

6g fish oil per day. Unlimited veggies (green, but no peas).


Today will be the start of my second week. I was very strict last week, except for 3 days. We lost power and I had to eat the best I could, but I still got my workouts and cardio in. This is the start of a new week.
Today:
1-5 egg whites, 1 egg
1/2 cup dry oats
2- 2 scoops of ON whey, 1 banana, 1/4 cup sunflower seeds
3- 6.5 ozs chicken, 1 cup of white rice
4- 2 scoops of ON whey, 1 cup strawberries, 1/4 cup sunflower seeds.
5- 6 ozs swai fillet, 1 cup broccoli
6- 2 scoops of ON whey, 2 tblsp natural PB

Trained-
Back
4 sets of pullups
3 sets of HS reverse grip pulldowns- 2 45s on ea side for 10 ea was my max
3 sets of Tbar rows with 2 35s and a 25 lb plate for 12,10,10
3 sets of Tbar low pulley rows
3 sets of DB rows 80,90,100 all for 10
2 sets of DB pullovers supersetted with hypers
15 mins on Treadmill 3.5 incline at 3.4 mph and 15 mins on elliptical

Well there it is guys, I look forward to some feedback and any suggestions. I plan to stick to this so hang around.

 

[Quadzilla02]

Approx 4 months ago. Ill try to give an update later on, but just so you have an idea

 

[OTG85]

Good luck bro if you drop bf you will look great.Size is already there.

 

[OTG85]

I would also switch masteron for tren or drop it all together, and save it for when you drop more bf.You won't see much from it because it only works if your 12% bf or lower to harden you up.Maybe you can save it towards end of cycle.JMO bro maybe one of the vets will chime in.Goodluck!

 

[Quadzilla02]

Thanks man. Ya I dont have an updated pic, but I dropped some BF since that. I am already two weeks into the mast. Just going to plug away at the cardio and diet. I helpful forum member from another forum helped me out so I will stick to my guns for the sake of him and see where it takes me. Its all a learning experience right? Any ways I understand where you were coming from with the tren, so maybe next time

 

[Anabolic5150]

Good luck Brother, I'm here if I can be of any help.

 

[J.thom]

I would also switch masteron for tren or drop it all together, and save it for when you drop more bf.You won't see much from it because it only works if your 12% bf or lower to harden you up.Maybe you can save it towards end of cycle.JMO bro maybe one of the vets will chime in.Goodluck!

this, switch the mast out for tren ace. I think it will help you get leaner than the mast. GL

 

[Quadzilla02]

Thanks for the replys guys. Like I said, I am being helped by someone who offered to take time and help me out. Out of respect for him I am going to stick to the plan. It has only been two weeks. Would it be of any help to run the tren ace with the second half of the cycle?

 

[Quadzilla02]

Chest and Abs
4 sets of incline DB- 70x15, 75x15, 85 2x12
3 sets of HS press- 15x with 80lbs on each side
3 sets of incline DB fly- 40, 45, 50lbs for 12-15
3 sets of CG DB presses- 40, 45, 45 12-15
Flat DB flys- 40, 45,50 lbs, 15,12,12

3 sets of decline crunches 10x each
Pinned as above.

1- 5 egg whites and 1 whole egg. 3/4 dry cup of oats. 8 oz of almond breeze vanilla
2-2 scoops of ON whey with 1/2 cup of oats and 1/4 cup sun seeds
3- 6.5 ozs chicken with 1 cup white rice
4 same as 2
5- 6 ozs swai fillet, brocolli, saur kraut
6- 2 scoops of ON and 2 tblsp of PB

 

[bigbenj]

Cardio, at least 5-6x a week for an hour. I agree with the others, add some tren. It will make your body a furnace. Maybe a little clen too.

 

[vannesb]

Look forward to results looks good yea tren would have been better but I am sure you will get great results. anavar a little high for me.

 

[Quadzilla02]

I hear ya guys on the tren but its not a strict cut. His ideas are to gradually lose and tighten up. Ill shoot him a question about the tren. Honestly, I have.noticed some minor changes already but its just going to take time. I feel 30 mins EOD of cardio suffices for now . If I hit a plateau ill up it but no sense of going balls to the wall in the beginning

 

[Quadzilla02]

Vannesb, so far so good with 80 mgs . I have been keeping track of my blood pressure, but 80 is high enough for.me . Ime taking milk thistle, 2 advanced cycle supports, fish oil, ect

 

[vannesb]

Vannesb, so far so good with 80 mgs . I have been keeping track of my blood pressure, but 80 is high enough for.me . Ime taking milk thistle, 2 advanced cycle supports, fish oil, ect

Sounds like you got it under control! My BP seems to go up pretty easy but i am sure my age does not help!! LOL

 

[Quadzilla02]

well to be honest I was diagnosed with HBP at 19, but if I keep the stress levels down and just keep an eye on it Im good. The doctor had me on lisinopril for a while, but hes pretty open, so when I told him I wanted to try it without the meds he was a go for it.

 

[Quadzilla02]

Hey guys, I have a question, what happens if you dont keep your HCG refrigerated?

 

[Quadzilla02]

Meal 1- 4 eggs whites 2 whole eggs, 6 tblsp of cream of wheat
Meal 2- 2 scoops of ON whey, one whole grapefruit , 3 tblsp cream of wheat ,1/4 cup sun seeds
Meal 3- 6.5 Ozs of chicken, 1 cup white rice
Meal 4- same as 2
Meal 5 - 6 ozs of lean ground beef (93/7), green salad with cukes, tom, onion and 2 tblsp newmans own olive oil and vinegar
Meal 6- 2 scoops of ON whey with 2 tblsp of natural PB

Fellas do not use grapfruit in your shakes its disgusting because of all the pulp, but I was able to choke it down haha .

No weights today just cardio. 30 mins 3.4 mph at 4 % incline .

 

[Quadzilla02]

Good luck Brother, I'm here if I can be of any help.

Thanks bro I appreciate it ....you may be hearing from me . Congrats on the baby too!

 

[Anabolic5150]

Thanks bro I appreciate it ....you may be hearing from me . Congrats on the baby too!

Thanks Bro, let me know if you need anything.

 

[Quadzilla02]

Well fellas I spoke with the guy helping me and he said give the tren a go on the latter part of the cycle, so its looking like that is what ill be doing.

Today was bis/tris and abs- I had some crazy ass pumps today. I felt strong, but watched the weight. I want to stay healthy too. I was so pumped I couldnt clasp my hands behind my head to do sit ups. lol. Z's product is top notch and treating me good. I cant see why I would switch to anyone else.

Pinned left quad today and they are both pretty sore. Lucky I have an ultrasound machine and I will be using that on my legs to hopefully loosen them up. Its not preventing me from walking but it def pulls when I flex my knee. It was fine during the workout though.

Biceps- 3 sets of 4 exercises
Inside preacher curls-25s on each side- 20,15,15
Standing wide cambered bar curls- 25s, strict 12x each
Seated Hammers- 35lbs 13 -15x's
One arm bicep curls on machine- 30lbs 15x with squeeze.

Triceps-
BW bench dips-20,15,15
Skull Crushers-35's on each side 15,15,12 with some extra forced reps
Tricep push downs- 140lbs 15x each

* these are not exact weights, but just what I can remember. I may start keeping a log

Meal 1- 5 egg whites, 1 whole, 3/4 cup dry oats
Meal 2- 2 scoops of ON whey, 2tblsp of flax, 1/2 cup dry oats and 3 tblsp of cream of wheat
Meal 3- 1 cup of brown rice with 6ozs of lean beed 93/7
Meal 4- same as 2
Meal 5- 6 ozs of chicken with salad and 2 tblsp of newmans own O.O. and vinegar
Meal 6- 2 scoops of Gaspari probiotic whey and 2 tblsp natural PB

So far so good fellas. I am open to suggestions an comments.

 

[Anabolic5150]

Looking good Bro, I'd get a log book and carry it every session. I log every workout and have logs going back 11 years or so. Good to go back and review where you've been.

 

[Quadzilla02]

Yesterdays meals and workout

Shoulders and Cardio

3 sets of seated laterals- 12#,15#,20# i did 10 reps of each right in a row and then 10 reps all the way back down to 12#

3 Sets of Rear DB delts- 45# 15x each

3 Sets of Front presses on smith- 1x 55# on each side, then 2x with

65#on each side....sets of 10

3 sets of behind the back laterals- 15# each 15 times

3 Sets of high pulley rear delts 20# 15x each

3 sets of maching shoulder presses- 95# 15x, 105# 2x15

Cardio was 30 mins on the treadmill at varying inclines

1. 5 egg whites, 1 egg with 1/2 cup of oats, 1 cup of almond breeze.
2. 2 scoops of Gaspari probiotic whey, 1 scoop of carbomax, 2 tblsp of flax, and 1/2 cup of oats
3. same as 2
4. steak quesadilla and a diet and capt coke.

Meals were a little screwey yesterday because my work schedule was different and we went out to dinner with some friends. I DD'd for couple people. Today is different and its time to get shit back on. The thing is I usually have a scheduled cheat meal on Sunday because my family still has Sunday dinners together so I dont know what my mom will cook, but I am sure it wont be good for me haha.

My strength and endurance has def went up. I cant say for sure that I see fat loss as that is hard to notice. I havent been using the scale because I am actually gaining weight and I dont want the numbers to fuck with my head, but in the mirror I can see some changes. Especially with vascularity, which has always been somewhat non existent due to BF and thick skin.


I am going to throw in some tren for the second half of the cycle. Whats a good starting point for Tren, 250mgs a week?

 

[Quadzilla02]

Looking good Bro, I'd get a log book and carry it every session. I log every workout and have logs going back 11 years or so. Good to go back and review where you've been.

Ya i think it will help man, especially to see how my strength will increase. I sometimes use myfitness pal for my meals, but its kind of a pain in the ass and I am getting to the point where I know what some of the macros are.

 

[PUMP_THAT]

Good luck with the cycle bro

 

[Quadzilla02]

Good luck with the cycle bro

Thanks man. I appreciate it

 

[swollen]

Hope you can get what ur lookin' for what of the cycle brah. I'm sure u got some great help...

 

[Quadzilla02]

Yesterdays Meals

Meal 1- 5 egg whites, 1 whole egg, 1/2 cup dry oats, 1 cup of almond milk
Meal 2- 6 ozs of lean ground beef, 1 cup of white rice.
Meal 3- 1 1/2 scoops of Gaspari whey, 2 tblsp flax, 2 scoops of carbo max
Meal 4- 6 ozs of chicken, 1 cup of whole wheat mac and cheese.

Only got 4 meals in I was looking for a new car all day.
I did play about an hour and half of basketball yesterday, but I was having sick low back and calf cramping, probably from the var. I need to get some taurine to help with that.

I had some significant pain and swelling in my left quad from a pin the other day. It was pretty bad. I thought I might have tore a quad the way it was, but I would have known that. I think its because I massaged the are after the pin and may have flushed it down towards the knee/ joint. Not sure if that makes sense, but its getting better today.

 

[Quadzilla02]

Today- Legs 194.2. Up 5 lbs since i started 2 weeks ago.

Meal 1- 5 egg whites, 1 whole egg, banana (160g), 8 ozs of tropicana 50 orange juice.
Meal 2- 2 slices of whole wheat bread, 6 ozs of chicken (canned), 2 tblsp of low fat mayo.
Meal 3- 2 scoops of whey
Meal 4- Pizza and wings. I know its shit fellas, but my family gathers for dinner every sunday and I eat what ever mom makes or buys. Its usually my only cheat meal of the week so its ok, but Ive been slacking the last few days. Ill get the nose to the grind starting tomorrow again.
Meal 5- 1/2 scoops of whey if I am hungry or depending on what time.

LEGS-
10 mins warm up on the bike
4 sets of leg extensions 15 reps
4 sets of seated HS curls- 15 -12 reps
3 sets of squats- 225lbs 15x, 245lbs 15x, 245lbs, 12x
3 sets of laying HS curls 15x-10x
3 sets of Adduction/Abduction 15x each.

I would hav liked to do the leg press, but I could not get my low back to loosen up after squats and also did not want to push my left leg because of the swelling and pain it had earlier in the week. Other then that I felt good.

This week starts 2 meals with carbs and the other 4 with out, with a little higher fats in the ones without carbs. I should see some good changes starting this week and I want to make up for my slacking so no fucking around this week.

 

[Quadzilla02]

Meal 1- 5 egg whites, 1 whole egg, 1 banana, 1 cup almond milk
Meal 2- 1.5 scoops of whey, 2 scoops of carbo max, 2 tblsp flax
Meal 3- 6 ozs of chicken, salad, and 2 tblsp of newmans own OO and vin
Meal 4- same as 2
Meal 5- 6.5 ozs of chicken, 1 cup of broccoli, 2 tblsp of PB
Meal 6- 1.5 scoops of why and 2 tblsp of PB

Back and abs

4x10 pullups
3x 15, 12,10 HS reverse grip pulldown (35lbs, then 2 45s on each side)
3 sets of DB rows- 90, 90, and 95 lbs for 12, 12, 10
3 sets of low pulley underhand rows- 100-140 lbs 15-12
3 sets of Dead lifts 225lbs 10x each
2 sets of Hypers
2 sets of declined crunches.

 

[Quadzilla02]

Can a mod please move this to the journal section as well I would appreciate it. Thanks