I will have Letro & Cabergoline on hand just in case.
Training is 4x a week, Monday, Tuesday & Thursday, Friday.
Weight training for 45 minutes, and 30 minutes of cardio.
Here is my diet schedule:
6am - Training/Cardio
8:15am - EITHER: 8 brown egg whites OR 60g CFM Isolate Protein
Oatmeal, 60g carbs
banana
11:00am - 60g CFM Isolate protein
22g Fat from Organic flax oil
1:00pm - EITHER: chicken, turkey burger, steak, all around 50g-60g protein
Whole sweet potato or brown rice
zucchini & squash or green beans or asparagus
salad with ff vinigarette
3:30-4pm - 60g CFM Isolate protein
11g Fat from flax oil
16g Fat from Organic peanut butter (2 tbl spoons)
5:30pm: grilled chicken, or turkey burger on the ride home 50g protein
granny smith apple
7:30pm - Dinner
Usually the same as lunch, or similiar
10:30pm - Shake before bed of CFM protein
My GOALS:
To gain 7 pounds of lean body mass, but no more than 10-12. I think I would be satisfied with weighing 175 pounds and having my bodyfat between 4-6%. I know that going below 5% tends to get naughty with just about anyones body, but we'll just see how well I can manage this diet with this cycle. I'm hoping to hold ZERO water with this cycle, as Cypionate would be the only thing that would hold any, and it's relatively mild to none with my experience.
Comments are welcome, critiques are as well, and I'm always open to ideas and suggestions. BUT, please don't critique me and say I'm too small to do a cycle. I've been here before, and the grass is going to get really green
By the way, these pictures are me natural (as if you didn't know by my skinny azz anyways...haha ). I'm just trying to stay lean and have that edge back. I wish I could gain, but my goals are to stay a medium/40Regular, and I'll be able to do that. I won't be working my back out that much, let's just say that. I know my body well, and my genetics are very good, so this cycle should do the trick. I've been doing this since I was 19 (don't recommend that age, but....), and I may forget from time to time what I need to do, but it seems to come back to me after a little while. I did my last cycle in 2005, and when I came back around to the boards it took me a little while to remember everything. Memory's going bad.....
Pics below. I'll post them every week, probably Sunday evenings.
Hey thanks guys I appreciate it. I'll probably post more than often, on how I'm feeling, appetite, training, ect.
On this dosage, being very light, I'm hoping some newbies that are looking to there first cycle will see that you really don't need much to gain solid lean muscle.
Incline bench:
115 x 2 sets of 12
135 x 1 set of 10
Decline bench:
115 x 3 sets 12
Incline dumbells:
90lbs (total) 3 sets 12
Eagle fly machine:
90lbs, 3 sets 12
Flat bench fly:
60lbs total, 3 sets 12
Cable crossover:
set on 40lbs, 3 sets 12
Triceps:
Skullcrushers:
45lbs 3 sets 12 w/ cambered bar
Push downs with small v bar: 3 sets 12 on 70lbs (paramount modular system cable machine)
dips: 3 sets 12, non weighted
Rope push outs, with paramount machine: 3 sets 12 with 60lbs
Rope push downs: 3 sets 12 with 40lbs
Abs:
Weighted rope pull downs: 3 sets of 12 with 120lbs
Decline crunches with 25lb weight on chest: 3 sets 12
Side bends with 20lb dumbell 3 sets of 12
Ab machine 3 sets of 12 with 70lbs
Cardio: 30 minutes on eliptical machine
Todays workout was the best I've had since 2005. I felt extreme pumps. It was amazing. Very veiny and vascular and tight. Doing dips there were striations I didn't even know I had. I think it could either be that green tea I drank, or the Var could be slowly kicking in.
My jaw was really tight too for some weird reason. Don't know why, but it's getting better.
Did a shot of NPP last night in the right quad. Went in nicely.
CORRECTION: I'm doing 150mg/NPP E3days, not 100mg. My mistake.
Thanks. I do have a lot more in me, but I grow rapidly, and I'm trying to keep that to a minimum this time of just lbm and around 7 pounds of it.
I weighed about 163 Saturday night, and 166 Sunday morning, and 169 Sunday night. My weight is whack. Water I assume, since I'm drinking and eating all the time.
Today it was 167 when I got up.
I would love to increase the poundages, but I really used controlled methods when I do each set, and they are relatively slow and just really really controlled.
More weight will definitely be hard to not do especially when the cycle really kicks in to high gear.
Well, let's just say I have to stay chisled and lean, and fit into a 40-41R jacket and have a 31" waist. I do some independent contractor work on the side (print modeling, commercial modeling, ect). Just extra cash, but you have to stay lean lean lean lean.
I can maintain that size with 175-177 pounds.
The digital measurer is at home, so I'll look and let you know. I need to get a better one, as this one seems to be all over the place sometimes.
Any recommendations? Moneys not a big deal, I would like something that was very accurate. Digital ones seem to be weird sometimes.
Wow, that's great. I appreciate the link. Ordered!
I'll be excited to get a better read, although I'm probably within where I think I am, hopefully (7-8%).
Food is really going down faster lately. My hunger is growing as the days go by, and just the past couple of days, I might add.
Must be the anavar.
My quads feel so tight I can't wait to do legs tomorrow. Should be a great workout.
Legs & Abs on Tuesday
Wednesday Off
Thursday Back & Biceps (back is really lame, as I'm not widending my back much, and have to do minimal excercises)
Friday Shoulders & Abs
I'll usually work my abs 4x a week, and every other bodypart 1 time.
(With all calf machines, I do 1 set straight, 1 set with my toes pointed out, and 1 set with my toes pointed in. Works the best for me.)
Hip adduction Cybex machine: both ways, 90lbs 3 sets 12
Burnout: Quad extension, toes straight, in, and out: 50lbs 15 reps each way
Abs:
Weighted rope pull downs: 3 sets of 12 with 120lbs
Decline crunches with 25lb weight on chest: 3 sets 12
Side bends with 20lb dumbell 3 sets of 12
Ab machine 3 sets of 12 with 70lbs
Cardio: 30 minutes on eliptical machine
It was a good workout. My quads are definitely striating more. My calves are ridiculous. I will have to lower the weight, as they are 16 1/2" cold flex right now. My arms are only 15 3/4".
4-12-07
5:45am, had green tea, and headed to the gym.
I feel really good today, and the workout was great. I'm having some really big pumps from the anavar. I assume it's the anavar, as this is the only aas that could be working so fast. My muscles feel so tight.
I weighed at the gym, and the scale said 171.2. So I took off all my clothes, and it went down to 170.1. I've got to cut carbs after 3pm starting today. I'm gaining too fast. I may even cut out the NPP.
Workout today: Back, Biceps, & Abs
Back:
Behind neck pull downs: 70lbs 3 of 12
Lat pull downs with machine: 70lbs 3 of 12
Seated lat rows with machine: 70lbs 3 of 12
Biceps:
Str8 Barbell curls: 50lbs 3 of 12
Dumbell curls: 50lbs total, 3 of 12
Standing cambered bar w/ machine: 40lbs 3 of 12
Machine curls with rope: 40lbs 3 of 12
Dumbell iso curls: 15lbs each, 3 of 12
Abs:
Weighted rope pull downs: 3 sets of 12 with 120lbs
Decline crunches with 25lb weight on chest: 3 sets 12
Side bends with 20lb dumbell 3 sets of 12
Ab machine 3 sets of 12 with 70lbs
Cardio: 30 minutes on eliptical machine
So it doesn't look like I push much weight, but I'm very, very, very isolated in my movements, and very controlled. I don't rush through anything, and I treat my last rep as if it were my first. My form is very good.
I'm going to do some meal swapping today. I'm swapping my 3:30 & 5:30 meals, and also canning the carbs for dinner. This way, I'll have my last carb meal at 3:30pm. I'm hoping this will help me out in leaning up more as well.
Also, I'm probably not taking in much sodium AT ALL. I need to do a macro listing this weekend of all my foods and list the total calories, protein, carbs, sodium, & fat.
I bet I'm not taking in more than 250mg of sodium a day. Would this be something I need to increase, or am I doing the right thing staying so low?
I'm also drinking a lot of water: between 1 1/2 and 2 gallons. I think I may scale back down to 1 1/2 gallons and not go so high.
My arimidex dosage was upped to .5mg/ED last night, and I stopped taking Nolvadex. Progestin gyno is a possiblity as my nipps are a slight bit on the tender side. I'm going to add cabergoline and see if it helps.
I'm ready for weekend pics. I think I'm already starting to morph. I love this stuff. More to come......
Ok, so I swapped my meals around and haven't had a carb since around 4pm. It's not that bad, but I've eaten so much chicken and I'm starving.
Trying out the night time formula protein I just got in tonight.
It's weird: only my right nipple is sore. The left one is fine. I took .5mg of cabergoline tonight, and will adjust the dosage every day. I think this should help. If not, I'm dropping the NPP for sure.
Anybody have suggestions on the sodium/water intake?
I think me dropping carbs after 4pm and eliminating them for dinner should make at least SOME of an impact on my leaning up.
We'll see. Opinions are welcome. I feel all alone in here...
Didn't have to work today, so I slept in a little. Got up at 7:30. I feel really good today. I haven't had carbs since yesterday afternoon and I'm feeling a little flat, but also very lean. Should be a good workout.
8:00am: SHOULDERS
Seated barbell press: 95lbs 3 of 12
Dumbell front raise: 40lbs total, 3 of 12
Dumbell side raise: 30lbs total 3 of 12
Seated lateral raises (I lay my torso on my legs, and pull back the db's): 30lbs total, 3 of 12
Standing barbell to chin pull ups: 50lbs 3 of 12
Traps:
Dumbell shrugs: 90lbs total 3 of 12
Abs:
Rope pull down: 130lbs 3 of 12
Decline crunch with 25 pound weight: 3 of 12
Ab machine, 70lbs 3 of 12
Precor crunch machine: 3 of 12
Cardio: 30 minutes on eliptical
I think as the days go by the fat will continue to melt away. My diet is very clean, and the only thing I need to do now is a count of calories, carbs, protein, & fat. I haven't gotten around to that yet. I will try this weekend. I don't have a scale for measureing food, but I'll order one this weekend, or buy one if I see one while I'm out today. Any suggestions on that?
Off until Monday, so this will be a great 2 day break.
I may have a cheat meal this weekend. I haven't had one since last Thursday I think? I can't remember.
Your ripped dude.... any advice on what i need to take to get shredded? also any idea on a workout plan for me? im 5"10 188lbs 13 to 15% BF i know its bad but im trying. thanks for any help
So your goals are to trim down some bodyfat, and just get lean yes? I can tell you that the diet I currently do at the top of my post is something I've followed over the years and its worked well for me personally. I tweak it of course, but all in all, it's not changed too much. I can't say what would work for your body type, but you could follow something like I have and get very lean.
As far as training goes, I only know what's worked best for me and it may or may not work well for you. My training for the past week is posted above, and this has been the way I've trained for years. Back in the day when I was a lot larger, the only thing I would do is increase the weight on certain exercises. I always have done the 4x a week schedule. Some people need more and some don't.
You'll need to really play with both diet & training, and see what works best for you.
You also could do a search and probably find some great info on the past posts on nutrition for leaning out, and also training.
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RichGenetics cycle log 2007
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Originally Posted by intrinsic1
