A little advice please
Hey guys, I just wanted to get some advice on getting a harder body. I have been weight training since I was in high school playing football. I am 26 years old now and I am in a profession that will remain nameless where being fit is a must. I am one of those guys with just straight shitty genes. I train hard and eat decent. If I clean up my diet I can get down to around 16%bf. right now i am at around 18% and I would like to get down to 12-14%bf. i weigh 193 lbs and i am 5'10" Here is my plan to do it. Help me out if you can!
Diet:
2500 cals a day with 1 gram protein per pound.
Training:
Monday, Thursday:
Chest, Back, biceps, triceps
All supersets and giant sets
5 mile run
Tuesday, Friday:
Legs and shoulders
Supersets and giant sets
3 mile run
Wednesday and Sunday:
Abs
HIT cardio (varied sprint training)
AAS:
Week 1-12: Test C 500mg/wk split into two
Week 1-14: 1mg adex per day
Week 15: 100 clomid/ 40 nolva
Week 16: 50 clomid/ 20 nolva
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tread-mI'm with RN here all the way and would also add, if you want to cut up faster you take all the things he talked about and work on diet and also take some time (several weeks) to cut carbs after about 2 in the afternoon. You will watch the fat melt away. as he said this is not a help but since it was not addressed, just in case, your pct is not correct and your adex use in also not correct. If you do decide to cycle those need addressing but again, diet is where your problem lies along with the other issues RN addresses.
After my 3pm carb load (my pre-workout), I don't eat anything heavy. All high protein, high fat, low sugar/sodium foods. Works better than winny for cutting! ;-)
Nothing after 12 for me on a cutter bro thats my sweetspot,no carbs even pre/workout just push through it if you want to get hard as nails
Dont even use much in the way of cutting compounds either unless its for a show.
BOOOOOOM again we take a stroll back into the kitchen the holy grail of building and maintaining after the blood the sweat and the tears of tearing the gym apart becomes a distant memory.
You OK brother
this really looks like over training to me, hitting everything twice a week is way to much, your body should get more rest in my opinion. also for what your trying to achieve theres not enough cardio...Simplify it and go
30/45 min cardio mon/chest&triceps
30/45 min cardio tue/back&biceps
wed rest
30/45 min cardio thurs/shoulders&traps
30/45 min cardio fri/legs
sat rest
sun repeat
cardio and diet is key for tighting up, steroids should never be put in place of diet for means of cutting, if you cant do it now steroids will do little by themselves, its not the answer! test has never cut me up, made me loose weight, or any of the things people often confuse steroids with. However diet, cardio and training WITHOUT steroids has done this, once you learn this THEN steroids can help you take it to another level...Ive been a member here for a little while active on the boards, ive seen these cats come in here do a cycle and talk about how great it is and then they disappear for months, to come back and start from scratch because the roids give them some gains or cut them up or whatever but they kept the same diet and training and lost it all or it all came back and WHY is that they ask, well its simply! if you dont change anything nothing is gonna change!...And just to let you know brother no offense but your body fat is to high to run steroids the results wont be what your looking for, the cycle you have lined out will make you bigger and bulkier not cut up.
good stuff
NO offense taken. I really appreciate the response. I totally see what you are saying. I am going to see a nutritionist to get my diet down to what I need it to be to achieve this. Also, when you say cardio, do you think just 30-45 mins of steady state? Thanks again.
I like steady state cardio, however ive boxed and done jujitsu and several other methods of 3/4 minutes on 30 seconds off and they work great! I would say the real goal here is 500 to 750 calorie burn on an empty stomach 4 to 5 times a week.
Well the cycle looks good. I would suggest high rep, lower weight workouts to help shed some BF. The muscle groups you're training and the days you're training them is important but it's more important "HOW" you train. EX: When i'm training for strength and size ,I keep the regemine simple. Chest/Tri's day 1. Back/Bi's day 2. day 3 rest. Day 4 shoulders. Day 5 legs and I'll do abs/obliques on two of these days mixed in. 6-8 reps at 85% max ,4 exercises per muscle group. When trying to cut down as you are I believe the most important thing is the diet. Research a super clean, fat burning diet and stick with it. Plenty of cardio. Weight training should consist of lower weight and high rep workouts. I'd go to faliure at 12 reps.
Cool man, thanks for the advice. So I should still be able to lose some of this BF while on the test though right? The workout I am doing is out of "The body sculpting bible for men". It's alright. It's basically like you described above except 10 reps instead of 12. I do the same kind of workout as you when I bulk and it works like a champ. Anyways. Thanks again bro.
I tend to hold more water with longer esters. You can keep the bloat down by using an AI like aromasin or you could run test prop instead. For me persoanlly Most of the time prop won't bloat me so badly. Proviron is another option but more for experienced users. It amplifies the effects of AAS and prevents test from converting to estrogen (aromatising) which is the culprit with water retention. Of course test prop is more frequently injected (Everyday or every other day) due to the short ester but it's what I would do. In your case I would keep it simple. Test E or sustanon with an AI