- Joined
- Jul 18, 2012
- Messages
- 596
- Reaction score
- 27
- Points
- 28
Just a quick introduction.I am 55 y/o at 5?6? and weigh in at 176 lbs.I have been lifting for the better part of 11 years... I run a very clean diet most of the year and even in the months that my diet is not as clean; I still strive to eat healthy. At the age of 48, I entered my first amateur bodybuilding competition and have competed in two others since then. This was a bucket list item and I have not decided if I will compete again, however, I still run a good cycle every year or so and maintain a healthy life style so that if I decide to I am ready. When I am not on a cycle, I run my own TRT which includes 100-200 mg/Test /wk, This make post cycle a breeze.My diet typically consists of Chicken, Turkey, Fish, Shrimp and Ground Beef or Steak (lean, broccoli, asparagus, Brussel sprouts, green beans, salad and very few carbs unless I am bulking. My meals are dependent on whether I am cutting or bulking and the main fluctuation is the volume that I take in and the reduction of carbs when I am cutting. The first four weeks of this cycle, I will be trying to gain as much mass as I can so I will be running the following macrosrotein - 25%Carbs - 25%Fats - 50%Starting week 4 I will be going full keto and my macros will be running something like thisrotein - 25%Carbs - 5%Fats - 70%Target for my total calories per day are going to be around3200 - 3600 for the first 4 weeks and then I will run a caloric deficit at 1800 calories. GEAR:Tren A 75mg/day e3d - 225mg/wk. - weeks 1-5Anadrol 50-75 mg/day - weeks 1-5/6Sust 500 - 250mg/2 x?s wk. - weeks 1-20Tren E 200 mg/wk. - weeks 5 - 20Winstrol 30-50md/day - weeks 14-20Clen - 2wks/on - 2 wk. off weeks 14-15/18-19T3 - 50mcday - weeks 14-20For the first 4 weeks, I will be running an am/pm split workout-Mon./Tue./Thur./Fri.- Wen I will work out only in the am. No workouts on Saturday & Sundays.Monday ? AMAll lifts at 12, 10, 8, 8Cardio- Treadmill 30 minutes-6%@3.5 mph? Legs, Calves, Butto Squatso Front Squatso Extensionso Standing Curlso Lying Curlso Dead Liftso Calf Raises Standing(toes in, out, straight)o Calf Raises Seated(toes in, out, straight)o Walking Lungeso Straight Leg Deadso Donkey Kickso Step-Upso Cable Hip (Ad/Abductions)Monday ? PMCardio- Treadmill 30-45 minutes-8%@3mph/Heavy Bag 5 minutes 45 seconds on/15 off? Shoulders, Biceps, Forearms and Abs.o Supermano Arnold Presso Military Press Front Backo Front raiseso Side Raiseso Lat Pushdownso Seated Lat raiseso Preacher Curlso Hammer Curlso 1 Arm Curls Fronto Reverse Pulldowns(negatives)o Incline Curlso Concentration Curlso Reverse EZ Bar Curlso Wrist Curlso Wrist Extensionso Wrist Rotationso Cable Cruncho Half Ball Cruncho Rocky 4?so Leg Liftso Oblique Cruncho Scissorso Side Plank w/Hip Flexo Wood Choppers