I decided to go ahead and throw up a couple of pics to get started so people would actually know where I'm at and where I'm headed. For starters, these pics are me yesterday and natural. I've been 'off' since the end of December and my upcoming cycle is in the next few days. I'm training for a contest the end of August, so hopefully with the goals I've set, I can make it happen. I'll post my cycle/diet below, but for now, here are the beginning shots. The legs are coming tomorrow.
Here's some info from another thread on my diet, goals, and upcoming cycle info:
I've compiled some information from our wonderful contributor MR. BMJ, and I've used my normal diet to combine into a good diet for a bulking stage in my life. Right now I'm at 5'10", 195lbs, currently "off" cycle, my bodyfat is sub 9% and dropping, and I am looking to gain to around 218-220 if possible. I want to stay sub 9% throughout this diet and I think with my genetics it's very possible. I haven't counted macro's yet, but will on fitday.com soon. I need to do that ASAP.
Here's a look at what I've compiled and please make suggestions and changes if you think something would work better for my goals. This diet below is for Training Days Only:
Wake 6am
Preworkout: - 10g EAA, 38g Waxy Maize with Crystal light
PWO
76g Waxy Maize
10g BCAA
1-2g Taurine
1g Vit-C
3 PureCEE
Mixed all together with Crystal light (thanks BMJ )
Meal 1 @ 8:15am
50g True Protein Cold Filt Iso
10g BCAA
1g Taurine
Meal 2 @ 10:00am
8oz - sirloin steak
1cup - couscous
1cup - raw brocolli or more
Meal 3 @ 12:30pm
50g True Protein Cold Filt Iso
1cup Oatmeal, Quaker, 1minute (mixed with shake and drank)
1-2oz mixed nuts (pine, almonds, peanuts, all unsalted)
Meal 4 @ 3:00pm
8oz chicken
1 bag Success brown rice or lentils
1 granny smith apple
Meal 5 @ 5:00pm
50g True Protein Cold Filt Iso
1cup Oatmeal, Quaker 1 minute (mixed with shake and drank)
2 tbsp organic peanut butter
1-2oz mixed nuts (pine, peanut, & almond)
Meal 6 @ 8:00pm
8oz fish OR turkey
1 lg sweet potato
1 cup raw brocolli or more
B4 Bed @ 10:30pm
50g Casein shake
NON-Training Days I will supplement this for when I awake, but keep meals 1-6 as they are:
10 boiled egg whites, 3 yolks
1 large wheat bagel or some sort of good breakfast carb
Ok, some may say that I'm using way too many meals for shakes. I understand this to be correct and a fact, but my job requires me to be on the run sometimes and this can be a problem with having to eat too many prepared meals. I prepare meals 1-2 times a week, and this isn't a problem, but the eating 3 solid meals at my job wouldn't fly well. Even though I'm part owner, it still wouldn't fly. I try to take around 20 minutes to eat each whole meal. I drink 6 liters of H2O per day. I only have 1 12oz diet coke each day.
My supplements are as follows:
Thermorexin 1x day
Cardio Breeze 1x day
Alcar caps 3x day
Neurogenex 2x day, twice
PureCEE in the AM
Sesapure at every meal
Glucorell at every meal
Vit - C
Taurine
BCAA
EAA
AIFM every night
Oxytocin (:P)
Beta Alanine
B5 @ 10g/ED
Fish Oil caps 6x/ED
Upcoming supplements that I'm adding to the diet:
Saw Palmetto, ginger root, zinc, acidophilus, cranberry extract, magnesium, potassium, Tylers Liv Detox, Milk thistle, and possibly a few others.
Cycle coming up Feb 9th:
Wk 1-11: Enanthate @ 750mg/week
Wk 12-13: Test Prop @ 100mg eod
Wk 1-8: Tren Acetate @ 50mg/ED
Wk 1-8: Dbol @ 30-40mg/ED
Wk 1-14: Proviron @ 50mg/ED
Wk 2-5: IGF-1 LR3 @ 60mcg/ED (site inject after workout)
Wk 10-13: IGF-1 LR3 @ 60mcg/ED (site inject after workout)
POSSIBLY: 4iu HGH/ED Mon-Fri, off Sat-Sun...I'm pondering this
I'll be using finisteride for hairloss, and will see if it helps or hurts before making the decision to keep running it or cease use.
I'll be using dostinex @ .5mg/E 4-5 days, depending on the need.
I'll have nolva on hand and adex in case of gyno or bloat.
Doing 250iu of HCG throughout cycle every 3 days.
The bottom line is this: My goals are not going to be easy, nor simple, but I think I can make it happen if I put my mind to it and stay diciplined. I must gain as much weight in LBM as possible, and I will adjust my diet with carbs according to how my body starts reacting during the weeks ahead. Tweaking will probably occur and I'll probably drop a carb meal or 2 during non-training days, but we'll just have to see how it works out.
A picture says a thousand words, so the only one I have right now is the one on my wifes avatar, and that's current and off cycle. My abs weren't flexed and I was just standing natural, so I'm going to post some more pics this weekend when I have some time.
If I have the TIME, I may possibly post a progression post or something, I don't know. I don't want to start something that I can't finish, but if it's just a week by week transformation post I could probably make that happen. I'll need to be critiqued on which bodyparts are lagging.
I'm going to do this. Make no mistakes, the light heavyweight division will be mine. I'm going into this confident but with knowledge and dicipline, and I'm not letting anything get in my way. My blood work was back ALL normal, every single part of it besides the minor liver enzymes which were so slight they were probably caused by training, etc.
I haven't trained my legs but 2 times since Christmas, so give me a break on the dis-proportioned right to left leg. I just noticed it in the photo as I was downloading it. I'll be working on correcting this problem. I was pretty irritated about it to say the least.
Calves are fine, but I need ham work and quad depth. All in due time.
Haven't trained abs in about 2 months, so that's why they're hidden. There's no way I'm 12%+, but I'll take yalls word on it. I'm paper thin everywhere but my abdominal area and that's from just eating like crap for the past few weeks.....haha.
The abs will start showing soon. The 12% comments gonna make me hit the gym harder, so I probably should be thanking you
ManofMuscle, yeah, I'm hoping that I can run the HGH for at least 6 months, or longer. I appreciate the comments.
On the dbol, I've always ran 7-8 week cycles of it in the past and had no problems.
The bottom line is that I've been on and off in the gym since the beginning of December because of strenuous work, and January I slowly started getting back into it after PCT so now I've been pretty consistent with my diet for the past few weeks.
I'm going to start up this diet that I posted Monday for the first time, so I'm excited about it.
I need to try and stay lean through this cycle if I'm already at or around 12%, so hopefully the tren will do something with that fat....
As far as I know the light-heavy weight tops out @ 198lbs. Your 195 now - that's at, say, 10%. You have to drop about 5% (minimum) which equals roughly 10lbs (= 185lbs). Then you have to drop water, = 10lbs. This puts you at a current of 175lbs contest weight. This means you have to gain 23lbs of PURE lbm to come in @ a contest weight of around 198. That just isn't possible. Realistically I'd say you have a to drop a weight class - this is a very hard thing to do mentally, but would you rather enter a heavier weight class and lose or a lighter one and win? Remember the overall champ is judged on conditioning, not size.
As far as I know the light-heavy weight tops out @ 198lbs. Your 195 now - that's at, say, 10%. You have to drop about 5% (minimum) which equals roughly 10lbs (= 185lbs). Then you have to drop water, = 10lbs. This puts you at a current of 175lbs contest weight. This means you have to gain 23lbs of PURE lbm to come in @ a contest weight of around 198. That just isn't possible. Realistically I'd say you have a to drop a weight class - this is a very hard thing to do mentally, but would you rather enter a heavier weight class and lose or a lighter one and win? Remember the overall champ is judged on conditioning, not size.
Man what a good point. I remember BMJ talking about this recently.
Dude that would for sure be a very tough thing to do though. Middleweights top out at 176 1/4, and I'd hate to end up trying my hardest to make that weight and end up being over and going into the light heavies at a small -180.
I'm really just not sure what to do now. I want to do the light heavies because from where I live, I don't really think I'll have a problem winning. I may be totally wrong, but I know some of the competition already, and I'm attending 2 shows before mine to get another idea of what I'll be up against, so....maybe I'll have a shot.
But, you also have to think about this: would it be so bad to come into the light heavyweigh division weighing around 190-193 instead, and be super conditioned? I know that I can gain 15lb of LBM in the time period that I have, but getting to 23? Who knows.
I guess my plan is this:
I'll see where the cycle, training, and diet takes me, and if I get up to 220 by the end of this cycle, we'll then start looking at my physique and determine my best bet.
BUT, if I get to 220, there's no way I'll be able to make the middleweights...
This is something I like to call a interesting problem to have....lol
Thanks HM, I'll keep my head on my shoulders, but still keep my confidence level up.
Just started today the Dbol & enanthate. Waiting to start the tren until the middle of the week as I'm still waiting for my dostinex & proviron. Don't want to chance any prog gyno, and starting the tren a little late won't matter anyways.
basis first post..maybe someone said something...you're body composition is like mine...and i'm not 9%...i'm 12-13%. I don't have as much in the love handle section either.
basis first post..maybe someone said something...you're body composition is like mine...and i'm not 9%...i'm 12-13%. I don't have as much in the love handle section either.
Bastard.
Kidding man, yeah, I am paper thin everywhere BUT my ab/love handle area, and I guarantee that within 2 weeks abs will be showing big time and that will mostly be gone. I think that gives the assumption that I'm higher in BF percentage, but hey, I could still be 12-13%, who knows. I can do digital calipers til I'm blue in the face and they still read 9-10% average.
yeh...i have plastic calipers that sometimes show 8%. I'm like you...i can flex and arm and see lots of separation in the triceps and shoulder muscles, the strips you know. My legs are very non-fatty as well. All my weight is in the gut but 12% is what it is. As long as you have preogression, it's just a number. Good luck man, don't burn yourself out.
what do u do for chest excersizes....i'm really trying to get the corner to pop out...where it comes up into the armpit
Yesterday for instance:
Incline bench
Flat dumbells
Decline bench (smith machine)
Pec Deck machine
Over head chest pulls, laying my back on a bench (don't know the correct name for that one)
Cable crossovers from the bottom
Cable crossovers from the top
I usually do 3-4 sets for the first 2 exercises, and then 3 for the remaining exercises.
I always try to do heavy weights, around 8-10 reps, and very concentrated on each exercise.
This may seem like a lot of sets, but I only train chest 1x a week, and this has always worked well for me.
LinkBack URL
About LinkBacks
RG's 2008 Progression to Victory
Reply With Quote
Originally Posted by estray
