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I hope this is in the right spot (if not maybe a mod can move)
Background:
Starting lifting 15yrs ago for H.S. sports, focus on strength training. Around 10yrs ago I switched my focus from strength training to bodybuilding. For the next 2yrs I hit the gym hard but was still young. I drank a lot, I "partied" a lot, and had no idea what I was doing with my diet. When I was 23 I discovered AAS. I ran 3 cycles over the next 2-3yrs (Deca/Dbol, Test/Anadrol, and Test/Tren/Winny) . About 4 years ago I got into a motorcycle accident which I snapped my Clavicle. I stopped training while I was recovering and proceeded to wreck my car right as I felt recovered. My seat belt re-broke the same collar bone. I ended up taking about 2 yrs off completely. Last know stats before 1rst motorcycle accident: 223lbs. / 9%bf. Stats after 2yr layoff: 233lbs. / 26%bf.
Current Stats:
BW 176.00 Lbs.
Body Fat % 13.00 %
LBM 153.12 Lbs.
Free Fat 22.88 Lbs.
BW 79.83 Kgs
LBM 69.45 Kgs
Age 30 Yrs
Height 6 Feet 0 inches
Height 72 Inches
Height 182.88 Cm
BMR (Harris-Benedict Formula) 1802
BMR (Katch-McArdle Formula) 1870
BMR (Average) 1836
So I have come a long way getting back into shape through cardio, dieting, lifting but not anywhere near where I used to be and judged myself. I finally feel comfortable again with my body but my strength has not nearly come back at all. I'm going to be running a Test-E cycle (500mg/12wk) coming up in the next couple months. I really wanted some help with my Diet and Split for my upcoming cycle. If I can get help with both and start to show drastic improvement (which I'm sure I will) I will continue to workout Natty until my next plateau.
Goals:
200lbs.
7-9% Bf
Chest and Shoulders: I feel they are way behind. I would like them to be more proportional with my legs and back.
I feel like @200/9%bf was the best I have ever looked. I ended up being bigger then I wanted to be before my wreck.
So given my stats and exp would anyone care to help me out with a diet and training split for gaining weight, dropping some bf, and really pushing my chest and shoulders to grow a bit more then the rest of me?
Also if I were to start my cycle would I be gearing my PCF to my desired weight (200lbs)? or just adding 10-20% more Cals as the diet sticky suggests? I would like to use my cycle to achieve my desired results, as opposed to just eating 4k-6k cal and putting on as much weight as possible. Or should I not be concerned with weight and just eat and train until I feel I look perfect? I have never understood dieting like I should. Especially to be cycling, young, and clueless
Thanks!
Background:
Starting lifting 15yrs ago for H.S. sports, focus on strength training. Around 10yrs ago I switched my focus from strength training to bodybuilding. For the next 2yrs I hit the gym hard but was still young. I drank a lot, I "partied" a lot, and had no idea what I was doing with my diet. When I was 23 I discovered AAS. I ran 3 cycles over the next 2-3yrs (Deca/Dbol, Test/Anadrol, and Test/Tren/Winny) . About 4 years ago I got into a motorcycle accident which I snapped my Clavicle. I stopped training while I was recovering and proceeded to wreck my car right as I felt recovered. My seat belt re-broke the same collar bone. I ended up taking about 2 yrs off completely. Last know stats before 1rst motorcycle accident: 223lbs. / 9%bf. Stats after 2yr layoff: 233lbs. / 26%bf.
Current Stats:
BW 176.00 Lbs.
Body Fat % 13.00 %
LBM 153.12 Lbs.
Free Fat 22.88 Lbs.
BW 79.83 Kgs
LBM 69.45 Kgs
Age 30 Yrs
Height 6 Feet 0 inches
Height 72 Inches
Height 182.88 Cm
BMR (Harris-Benedict Formula) 1802
BMR (Katch-McArdle Formula) 1870
BMR (Average) 1836
So I have come a long way getting back into shape through cardio, dieting, lifting but not anywhere near where I used to be and judged myself. I finally feel comfortable again with my body but my strength has not nearly come back at all. I'm going to be running a Test-E cycle (500mg/12wk) coming up in the next couple months. I really wanted some help with my Diet and Split for my upcoming cycle. If I can get help with both and start to show drastic improvement (which I'm sure I will) I will continue to workout Natty until my next plateau.
Goals:
200lbs.
7-9% Bf
Chest and Shoulders: I feel they are way behind. I would like them to be more proportional with my legs and back.
I feel like @200/9%bf was the best I have ever looked. I ended up being bigger then I wanted to be before my wreck.
So given my stats and exp would anyone care to help me out with a diet and training split for gaining weight, dropping some bf, and really pushing my chest and shoulders to grow a bit more then the rest of me?
Also if I were to start my cycle would I be gearing my PCF to my desired weight (200lbs)? or just adding 10-20% more Cals as the diet sticky suggests? I would like to use my cycle to achieve my desired results, as opposed to just eating 4k-6k cal and putting on as much weight as possible. Or should I not be concerned with weight and just eat and train until I feel I look perfect? I have never understood dieting like I should. Especially to be cycling, young, and clueless
Thanks!
