ok i just got back from gym and got my measurements n seen last recorded. it was bout 4 n a half months ago i started bulking. im 14.9% bf. i don't know if im too happy being so high. i was planning on droppin it to around 8 - 10 % before i started anyway.
my food changes every day but i keep the calories pretty similar it would take a while to put it all down but i keep breakfast the same everyday. i start out with a shake and in it goes: a banana, 80g of oats, 6 egg whites, 250ml of no fat milk, 1 serve wpi which is 36g protein no carbs no fat. after that 1 whole meal muffin with peanut butter. it comes to just over 1000cal. morning tea, lunch and dinner all consist of meat for protein with rice, pasta or bread for carbs. i train round 5pm so before i go i have a small meal usaully 5egg whites 1 whole egg pan fried. something along those lines in being just protein. before i go to bed i have 2tbs of cottage cheese n a glass of non fat milk. i have a shake after trainging which is 50g protein, 50g carbs, 4g fat + a creatine drink. i know i've slipped a little this last couple of weeks but i think its due to seeing lack of results. sorry if its not too detailed but im pretty sure my diet is ok its just alot to write out.
Fats look really low. Might consider bringing these up a bit - you do need SOME fats; fish oil would do you good (10g is a good start), also olive oil for the monos, and some butter, egg yolks, red meat for the saturated fat. Helps with test production. Pay for it with some of your carb intake.
My .02
as for training:
shoulders - lateral raise, front raise, rear delts, dumbel shoulder press, shrugs
triceps - cable pull downs (thats just what i call it), close grip bench press, single arm dumbel behind the head lol sorry i don't really know the correct name for some of these i just know what it is. i have alternatives to when i need a change
back - wide pull ups, lat pull down behind head, bent over rows, t bar rows, deadlifts
You might want to reconsider some of your training. You're doing a LOT of isolation work; also wide grips and lat pull downs behind the head give you no advantage over shoulder width or narrower weighted chins - the bang for buck ratio just isn't there for the rotator cuff strain. Think about it - you're triangulating the force, introducing a horizontal component that is taken away from the lat and placed ON the rotator cuff. Behind the neck just exacerbates this problem.
One-arm lat pulldowns on the other hand are a great finisher - if you have hammerstrenth, do them there, alternating arms like you're crawling up a wall - "spidermans".
Deads and t bars are great. Weighted chins will do you a world of good. Maybe toss some cleans in somewhere as well. Rack pulls would make a nice addition too - and you could ditch the shrugs entirely with these two movements. Front raises won't hurt you, but they can go. Try Olympic bar corner presses - those are awesome. You'll love them.
legs - squats, close leg press, dumbel lunge, single leg hamstring curls, different machine for hamstrings don't know what its called
Hamstring curls don't do much to build hams. You are doing deads, which is great, but I'd like to see RDLs, Good Mornings and Glute Ham Raises in here somewhere. Some more single-leg work would be good too - walking lunges and split squats, stepups, bulgarian split squats...
biceps - dumbel bicep curls, preacher curl, 21's
(upper) chest 1 - dumbel flies, incline dumbel press, dumbel pull overs, cable pull ups, flat bench or dumbel press
(lower)chest 2 - dumbel flies, incline press, flat bench press, decline press, dips
i have alternative exersises for all of these but this is roughly how i train. u don't need reps to do u??
sorry if i forgot anything this took me forever to type out im not the best at this but if theres anything else u need to know don't hesitate to ask. btw if u don't mind me asking how many different coarses have u taken and has it been worth it for u. also what made u choose to start?
You asking this of me? In physiology, kines, biochem...? None. I just read - a LOT.
I do have two science degrees though - undergrad in Stats, graduate work in OpLog. Helps to be a linear thinker when you live on BB boards and pubmed. I'd love to make the time to take some university courses in these areas, though. Endocrinology fascinates me.
Its good you have experimented with your training to try to find what your body responds to although dont be ignorant to think that you have exhausted all avenues.
You say your training is pretty intense which wouldnt cut it for me. Training intensity should be through the roof both physically and mentally.
By that I mean every work set you perform should be to failure and beyond to really give the muscles a reason to grow. Of course you cant train like this all the time, you need to either take regular breaks or back of on intensifiers now and again but intensity is key whether your on juice or not so long as the calories are high enough to promote additional muscle mass.
You could probally do a low dose Test cycle of 300-400mg/w for 8-10 weeks. I wouldnt use sus, there are many disadvantages over Test E. No need for Deca.
You will only need clomid for PCT if you run a low dose Test only cycle. Remember to cut your bodyfat to below 10% to enhance gains and minimise sides but always keep learning about training and nutrition. Im sure you can do alot more fine tuning yet.
I defer to your knowledge of cycles, Shadowcam - what you've written certainly looks to be in line with what others whose opinion I respect in these matters would suggest.
However, I don't think I've trained to failure in my entire life. Why would you think it was a good thing to do - or is this just for assisted athletes?
