Diet & routine....
nautica said:
....Also, you might want to let us know about your good diet and training so that we can better understand you problem....
Okay, we'll drop the issue of Sustonon right now. Diet works like this....
TRAINING DAY diet....
- Before/After Workout Meals – 75% Carbs – 25% Protein
- Non-Workout Meals – 60% Carbs – 40% Protein
- Bedtime Meal – 40% Carbs – 60% Protien
Calorie breakdown for 5 meals....
- Pre/Post Workout Meals – 30% of daily calories each
- Non-Workout Meals – 15% of daily calories each
- Bedtime Meal – 10% of daily calories
Last cycle (Dianabol/Deca) I was at 4,500 cal/day. I did go up to 5,000/day but I just started packing on fat. Was at 3,500/day off-cycle, and I've dropped to 3,000/day to get off the fat I just put on.
Hard to say what my diet was back when I used the Sustonon as I changed my diet and routine since then. I did train hard and ate a lot though.
Current routine (used both on and off cycle)....
I use a 5-day program....
Three Routines...
1 -- Flat Bench Press, Incline Press, Shoulder Press, Side Lateral Raises, Ab Crunches
2 -- Lat Pull Downs, Seated Row, Shrugs, Dead Lift, Overhead Tricep Press, Dips
3 -- Squats, Leg Curls, Preacher Curls, Barbell Curls, Forearm work, Calf Raises
These are rotated like this...
1,2,3,1,2 - Week 1
3,1,2,3,1 - Week 2
2,3,1,2,3 - Week 3
Intensity Variation -- My change up factor (all exercises are set with weight that achieves failure between min and max rep)....
Week 1 -- 2 sets (8-11 reps) w/2 min rest period
Weeks 2 & 3 -- 3 sets (4-7) w/90 sec rest
Week 4 -- 4 sets (8-11) w/1 min rest
Weeks 5 & 6 -- 5 sets (4-7) w/1 min rest
I gained 10 lbs in my last 5 week cycle of Deca and Dianabol. How much the end improvement is depends on what I weigh when the fat comes off (get back down to my 33.5" waist).
Basically, I've been on 30mg/day Dianabol and 600mg/week Deca (810/week total). I wonder what options are more effective than these at lower dosages w/o ugly side effects.
Also, I've got fast-twitch muscle, so I get lean and ripped easier than I put on bulk. I want to bulk up a lot faster, but that just might not be possible for me at low levels of AS due to my body type.
You guys are great. Thanks for your help and advice.