+ 1 My ALL NATURAL test cycle ;)
Decided I am going to write out my natural plan of just eating tons of food and working out week by week to not only keep myself motivated but to also prove to young people coming on here, gear doesn't make you big FOOD DOES. Please leave any feedback you guys can think of along my journey.
Stats: age 25 height 5'10 weight: 140 =/
Goals: To pack on lean muscle mass and lots of it. Would like to be 180 by end of the summer. I know this might be a little unrealistic in only three months and no gear but I am setting my expectations high!
Weeks 1-12 Food, Food, and more FOOD!! ;)
3500 calorie Diet: (helped by a veteran on here and what I TRY to get in everyday)
Meal 1:
2 egg wholes
5 egg whites
Bagel with cream cheese
Meal 2:
2 scoops of protein powder
Milk
tablespoon of peanut butter
Banana
Oatmeal(sometimes)
Meal 3:
Steak/chicken/salmon-6 oz
Brown rice
Sweet potato
Meal 4:
2 scoops of protein powder
Milk
tablespoon of peanut butter
Banana
Meal 5:
Steak/chicken/salmon-6 oz
Sweet potato
Veggie/small salad
Meal 6:
2 scoops of protein powder
Milk
Tablespoon of peanut butter
If would like the website with all the macros broken down just shoot me a PM
Now i know alot of people look at my account see tons of pictures of juice and think hmm. Well back when i was in college i thought gear was a quick fix to an awesome body. However, after being bashed and educated on here and even pinning some gear i decided to take a step back. Then i graduated college and joined the work force and started working 50 hours a week and sold every bit of gear I had and began focusing on work and stopped working out. Therefore, i have not worked out in about two years but after getting accustomed to long work days/weeks I believe i am ready to step back into the gym..the RIGHT way. I wanted to outline my progress not only for myself but to prove to people that at a young age of mid 20s and a measly 140 lbs i am definitely no where near my maximum potential and with hard work in both the kitchen and the gym i can achieve everything i want to achieve.
Week 1- June 1st-7th
So I began on Monday June 1st., Diet was a bit of a struggle seeing that i went from eating barely three meals to a hearty six meals a day! I would say my diet was probably about 60-70% dialed in the first week. I really tried my best to get everything down and even when i felt full would try and get one more spoonful or two down. I would put in yogurts and nuts for some snacks and to change things up. However i did have some meals that were off course such as a pizza night and a take out night with the girl but i figured i was trying to gain weight so a dirty meal here and there was the worse thing, As far as in the gym, I would say it was a good first week back seeing as it was 2 years since i last touched a weight. I went in Monday, missed Tuesday because of work restraints, but got right back in Wed-Fri. I planned to go Saturday and take Sunday off but i was so sore I thought i would ease my body and let it rest for week 2. Was i totally happy with my workouts? absolutely not. I was barely lifting the weight I left off which was suspected but I just felt weak, and would leave the gym feeling as if I could of done more. I would put that behind me though and get my ass back into the kitchen.
OVERALL: Start Weight 140lbs End Weight: 143lbs (Gaining 3lbs this first week) Good first week back, Body adjusted back to the eating all day everyday and got a feel for the weights. I gained 3lbs this week. I was a little disappointed in this but a vet told me not to be and that 3lbs is nothing to be upset over and naturally with no gear, gaining 1lb a week is a good thing!
GOALS FOR WEEK 2: Dialing in my diet more and really trying to follow that plan to a T. Get more intense in the gym, leave it all behind. See ya Monday night for a update!
- Bookmark
- 1
- 0
Let it be known that it is I who gave this fella this meal plan. Yes it is understood that there are too many shakes BUT those shakes are serving as a "carrier" for other foods such as PB, milk, oats, and fruit.
This guy is a natural and is 140 lbs who is working 50 hrs. So with that said this is the easiest way to get his body adjusted to taking this many calories right off the bat, also while trying to find the time to eat them.
Once he is able to handle this amount of calories we will start switching more whole foods to replace a few scoops of protein. Let's see how this works a month from now.
I know we all like to beat our chest and say I eat all this and eat all that but this guy is not a 250lbs gym warrior yet. So let's ease into this and not set him up to fail. Thanks
Hey man lol anyone could've wrote that and I would've still commented on the sakes. Hey for a starting point he'll do ok, better than 2 to 3 meals a day or whatever he did before. As you hinted tho in due time he'll need more. Depending on his job also heating food up all the time might not be an option, believe me dragging around a full size coleman cooler with a microwave strapped to the top of it gets old in the construction trade for me. I've always been a food guy , most I have is a shake at breakfast and a casein before bed nothing too special.
I take a offense im not 250 =)
I like this kid. He is willing to learn, he's been honest, and he made the right decision not jump on any gear. We all started somewhere. I'd hate to see the guy get a week into it trying to chock down 3 lbs of meat a day feeling like shit cause his body is not ready for it just yet. Let him train hard get these "easy" calories in and get hungry from blasting his body in the weightroom. He'll put on weight, basically the nothing to something and he will gain some lbs. If he comes back and says he's ready to take it to the next level and ambitious then boom it's on.
Hell when I got the wife to start training she was 157 lbs and 50 of it fat, had her rip off 40 of it in 6 months, dieting, cardio, and learning how to use the weights properly (which is key). THEN we started a nice bulk getting her up past 3000 kcals. There is no way she could of ate that much volume of food right off the bat.
As you and I both know 3500 calories of pizza is easy to eat, 3500 calories of chicken, fish, veg, egg whites, etc.... is alot more challenging and has to be eased into. Shakes helped her at the beginning, as well as others I have transformed.
Key things he is going to learn this month is those meals have to be eaten no matter what and the timing of them (consistency and prep).
You keep going the way you are and I see you at 250 pro conditioned in 2020. Don't take offense, you got some genetics and the heart. Time is all we need.
Been liking some off these post you been laying down. People need to get real with themselves. Advanced cycles @160 lbs!!!
Oh and the microwave on the cooler... I got some stories for you :). I was a tunnelworker (miner) for 20 yrs. We had some unique ways of getting shit done when it comes to food.
I'm happy to see more guys going out of their way to help with diet and training. Not just telling the op your a cunt or take this this and this. I help a ton of people with diet and training because I want to see them succeed. People need to realize if you take a few years and dedicate your time and effort to the diet and training you will have people asking if your on gear before you even use it, which is the key. I had old timers and hard asses help me , they were everything but nice , they didn't pamper me or hold my hand gave it to me straight and said if I didn't like it to fuck off. I still thank them to this day. Christ I had to ask the vets to use the gym, as I started in prison. There were no supplements , there wasn't steroids lol , there was hard work and dedication period. Those newb gains are the best , stretch marks galore if you eat and train to like an animal, the size comes fast.
When I met my wife she was 110 to 115 lbs and a bikini competitor whos coach was a fucking dead beat who left her hanging at the last minute multiple times. She asked me my opinion and I asked her, do you want the truth or do you want me to be nice. Of course she said the truth , I told her she was in the wrong class, no matter how much she leaned out her shoulders were just too big, that and she wasn't blessed in the breast department. She's got a long torso and short extremities, perfect for physique or womens bodybuilding, so she made the jump to physique. She put on 60 lbs in a year , was putting the food away and training like an animal , all she used at that time was some var. Inclining 80 lb dumbells for reps etc etc, Her bodyfat got up in the mid 20s but as shes a women bf runs differently than a man. Now she's 5'3 140s 14% bf and has the kitchen and the gym to thank for it. Even when she was bikini she was 8% with no drugs what so ever has a pic on here to prove it.
I just try to keep it real. Can I be a little abrasive and harsh sometimes , sure. No need to sugar coat the truth man. My genetics are garbage I was 140 at age 16 skinny fat. I didn't want to be that anymore so I made changes , I didn't turn to drugs tho lol. I competed in OCB natural shows and did well , I figured id make sure this was what I wanted to do before I went to the darkside and took the chances of harm to my health and permanent sides. You work with what you have , I don't hate on genetics , I hate on lack of will power, determination , dedication etc etc and the base you build proves what you've put in. Heaviest ive been was 215 220 with abs bf in the low teens but I didn't need a fuck load of drugs to do it.
@guitarplayer1 thanks slot guys!!!
Relying way too much on supplements. Real food > supplements.
Thank you...and here I was thinking "hey it's only two shakes a day that's not bad compared to these other diets I see skth 3-4"
You've detailed three shakes above?????
Sometimes I feel like saying look up the definition of supplement. Got guys depending souly on anabolics , then we have others who are depending on supplements too mucb . pretty similar effect in the end if you put the effort into your food and training you'd be further ahead. Hey what do we know tho.
It's a common mistake, I hear it a lot. Les asking me how many protein shakes I have per day, guess they're waiting to hear "25" or something. Confuses them when I say "2". The kg of meat I eat per day never even gets discussed........
How much meat per day are you eating?
Meat - about 1kg, fish about 300-400g. Approx one third of that is protein, then add on eggs, some whey, sone casein.
Get rid of the brown rice bro. If you want my opinion all those shakes don't count as meals. You could do 6 whole meals have a whey shake for breakfast and a casein shake before bed. I used to be a "hard gainer" ''ectomorph'' Not anymore. I eat 6 to 8 meals a day not including shakes. My breakfast alone is a dozen whole eggs scrambled 8 to 10 tablespoons of egg whites , to pieces of white toast with butter , 4 cups of whole milk with some protein powder. My breakfast alone is over 1500 cals. I eat every 2 1/2 hours. You need a cup and half to 2 cups of white/ jasmine rice with every meal. On any given day I eat 5,800 plus cals , 290+ protein and well over 800 grams of carbs. My wife eats 3500 to 4000 cals a day at 5'3 150 14% bf. Tupperware is your friend cook 4 days worth of food at a time and get to know the microwave. Too many people put all their faith in protein powders. Your breakfast is the most important meal of the day. Don't worry about eating clean. I sit at 5'7 205 to 215 never above 12% bf and that's fucking around not being dedicated.
Thank you very much
opticxGet dymatize Iso-100, there haven't been any huge companies as of late blamed of amino spiking.
food over shakes, try recommending some oatmeal instead of a shake, all these supps you keep going on about are easily obtainable by real whole food! think about it.
I'll stick with my food and optimum nutrition shake that I don't count. Its a supplement, meant to be supplemented not depended on. Guys consuming 3 to 5 shakes a day smfh I'd be shitting like a pigeon. Nothing beats real food.
RustyhookerYou might see it as a crazy goal but if you push hard hard in gym and refuel, I believe you can do it!
Ectomorph or had a bad habit for the light scale weight?
Hate to say it but bad habbit leading to poor eating =\
opticxFirst off I was going to say hey buddy I see gear pics on ur profile BUT you address even that for me after I continued reading your post. I am very proud of you even though I dont know you, good job for being a responsible AAS user and deciding to try this route. And this is exactly how a cycle log should read, diet, goals etc.
+1
Check this guy out, he brings up some interesting points on bulking, I believe cheat meals are beneficial because you are under weight right now though.
https://www.youtube.com/watch?v=b8CjWFUhxsE
Thank you very much! And we have talked before! Oh how forgetful you are lol we even PM'd hahah
opticxAdd in some cheat meals also, live alittle! ( till you get alittle fat then quit living and get on the strict diet lol)
opticxYes im very forgetful lol