2023 Cut / Recomp – 6 months
Height 6'5
Goal: Cut down to 10-12% BF
4th Cycle

Push 1 – Starting weight: 249.2 – Feb 1st

o Week 1-6: 300 test E, 15mg rad 140
o Weeks 7-10: 400 test E, 200 mast E
o Weeks 11-15: 500 test E, 300 mast E

Weeks 16-20  4-week bridge: 250 test E
Week 20 weigh-in: 243.6

Push 2

o Week 21-22: 250 test E, 25mg anavar ed – June 23rd weight: 240.0
o Week 23-24: 750 test E, 500 mast E, winstrol 50mg ed
o Week 25-28: 375 test E, 250 mast E, winstrol 50mg ed – Aug 3rd weight: 239.6

Weeks 1-16
Diet / Training (avg daily cal: 2,570)
• (1) High Day – 3,000 calories, 200 protein, 500 carbs, 0-10 fats
• (4) Medium Days – 2,700 calories, 250 protein, 300 carbs, 55 fats
• (2) Low Days – 2,100 calories, 250 protein, 100 carbs, 80 fats
• Weeks 1-8: PPL – 5x/week
• Weeks 9-16: Upper, Lower, Rest – 4-5 workouts/week

Weeks 17-22
Diet / Training (avg daily cal: 2,550)
• (1) High Day – 2,950 calories, 225 protein, 450 carbs, 30 fats
• (3) Medium Days – 2,650 calories, 260 protein, 260 carbs, 60 fats
• (3) Low Days – 2,350 calories, 300 protein, 150 carbs, 70 fats
• Weeks 17-22: Chest/Shoulders, Hamstrings/Abs, Rest, Back/Traps, Quads/Calves/Abs, Arms, Rest

Weeks 23-28
Diet / Training (avg daily cal: 2,730) The pattern is 2 low days followed by a high day.
• (2.5) High Days – 3,000 calories, 250 protein, 400 carbs, 40 fats
• (4.5) Low Days – 2,600 calories, 275 protein, 200 carbs, 80 fats
Weeks 23-28: Forum: My Current 16 day intense high volume workout split. Implemented by coach with multiple ifbb pros. @Jameshobbis