new guy looking for some criticing
all right, so first off I'm 6'1 2201bs(just down from 240 over the winter) dont really know my body fat but cold measurements are 48.5" chest, 35" waist, 17.5" arms,25" thighs, and 16" calves. I have been one of those gym rights that just go around and circles on that wheel thingy with no real goals just trying to see how much weight i can lift for the last four years. anyways, recently i have decided i want to become an amateur bodybuilder(i have no desire to become a professional bodybuilder and/or do this for money, nothing wrong with that just wanting to do this for myself and besides i'm not genetically gifted). So this is my short goal for the last part of this year. please fill free to criticize and add some good info to help lead me in the right directions. Also my recent one rep max is 345lbs flat bench; 525lbs deadlift; and 475lbs squat little below parallel.
next 8 weeks
clean diet
meal #1 2 cups oatmeal, five egg omelet(four just eggwhites)
meal #2 protein shake, 1tbs of olive oil, and 1tbs of natty pb
meal #3 6oz chicken breat, 2 cups of green beans, sweet potato, and 1 cup of brown rice
mea1 #4pre-workout protein shake, sweet potato, small salad
meal #5protein shake, 1tbs of pb, small gatorade
meal #6 6oz chicken breast, 1cup of brown rice, and small salad
meal #7 5 eggs
workout:
sunday-chest, shoulders, tricep
monday-calves, abs, 15min cardio
tuesday-back and biceps
thurdays-traps9main muscle i'm working on now,calves,abs, and cardio
friday-quads, hamstrings, and calves
saturday-off
this should take me dowm to about 200lbs dont really want to be much less than that.
after that i plan to do my first cycle
cycle: 400mg of cyp not sure if i should do it once a week or 200 on monday and then another 200 on thursay seen it don both ways.??? plus i'm planning to do arimedex .5mg ever other day,because i had a case of natural gyno when i was going through puberty. as far as pct i was just going to do the traditional 40/40/20/20 routine ten days after last shot(supposly theres no harm and starting too early). not really sure if i need clomid are not since its a low dose. any ideas with that?
workout wise: i will probaly go with the tradional monday-saturday with wed being an off day training a different body part each day.
so if you guys have any thing you want to add please feel free to let me know. you will not hurt my feelings at all. also, sorry for all the grammar errors always hated that class. and glad to finaly join a forum always been that douche bag that just goes around reading stuff in the background.
and my lab works pending:free and total test and estradiol. i work in a lab, so i get a comp and cbc all the time and always checks out.
thanks RRBM
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so your looking to cut fat. this member, VIKING, posted a great thread, which has been working for me, check it out.
http://www.eroids.com/forum/general/general-talk/wanna-get-ripped-read-this.
my recommendation would be to use that thread as a guideline, replace meal #2 with meal #3, eat some sort of meat for meal #3 instead of a protein shake e.g. extra lean ground turkey, and i would up the oz's for your proteins for each food portion on your meals (try 7oz), and start cuttng out the carbs tapering down each week till you end up just eating protein during the second half of the day (as you taper down with the carbs increase your protein intake a little each time as well e.g. i dont have any carbs the second half of my day and i make sure to eat at least 10oz of protein)...this would be pretty much following the above listed thread as a guideline.
VIKING is a great informative source, you should consider reaching out to him for critiquing your diet.
Yea I guess I'll definetly get some clomid to go with the nolvadex.and I counted caloreies it was pretty close to 10x just a little more.you guys were really helpful.will keep you up dated on progress especially after the cycle.just making due I was on the right track and will continue to tweak as I go along.
welcome
26.first cycle. and your saying sunday-chest monday-legs and tues-back wed. off and repeat so thursay would start over with chest? thnks guys
And check Celtics advice. hes correct!
Yes. Warm shoulders up and left hard. Don't go below 8 reps when you cycle. Muscles grow faster than ligaments. Dont wanna injure....wanna grow. Switching upper lower upper then off hits everything evenly. I doubt you're gonna loose weight. Fat will shed off and you'll muscle up. Test will kick in hard about week five do don't worry. As long as its from good source you'll be fine. And of course make sure all you gear...ai and pct is on hand. 12wk straightforward cycle. Drink lots of water of course.
AnonYou should deff get clomid . Nolv and clomid is a aggresive pct and any amount of synthetic test will shut your natural test off so a good pct such as clomid 100mg/50/50/50 nolv 40mg/20/20/20 will do your balls better justice than one alone. 400 a week isnt to bad you could actual bump it up to 500week in split . Monday thursday!
Diet looks good. Lots of proteins. Workout needs adjusting. Monday do quads n hamstrings. Calves Sunday and non quad days. Wednesday is off.....then repeat Sunday-Monday-tues....off repeat. Your lifts are strong but avoid one rep Max if you cycle.
Need age and number of cycles....gear used?