Mr.X, take a look please

[JG1]

Hey Mr.X,

Just wanted you to take a look at my diet to see if it could be improved any. I'm 5' 7.5", 200lbs (give or take a couple lbs), and about 10% BF. Trying to get as lean as I can get, about to start on a light cycle of EQ only (400-500mg/week). Let me know if I can improve upon this plan.
Ok the diet.

training days (3 days/week, M,W,F):

Meal 1 (9am): protein pancake, fish oil caps ....70gC, 55gP, 8.5gF

Meal 2(1pm): PWO shake.........75gC, 50gP

Meal 3(3pm): 8oz Chicken, 2Tbs Natty PB, fish oil, salsa......10gC, 57gP, 20.5gF

Meal 4(6:30pm):8oz top round, 1tsp flax, fish oil...0gC, 45gP, 22.5gF...I estimated the steak to have about 45g P, and 16g F

(8:45pm): 1Tbs Flax, 10g fiber

Meal 5(11pm):8oz top round, 1tsp flax, fish oil...0gC, 45gP, 22.5gF

Before bed, 10g fiber

I get approx totals of 155g C, 250g P, 88g F, 2412 calories

non-training days:
Meal 1(9:30AM):post-cardio, 1c oats, 40g whey, fish oil caps....60gC, 50gP, 8.5gF

Meal 2(12:30pm):8oz Chicken, 2Tbs Natty PB, fish oil, salsa......10gC, 57gP, 20.5gF

Meal 3(3:15pm): 8oz Chicken, salsa, 1Tbs Flax, fish oil....5gC, 50gP, 18.5gF

Meal 4(6:15pm):8oz top round, 1tsp flax, fish oil...0gC, 45gP, 22.5gF

(8:45pm): 1Tbs Flax, 10g fiber

meal 5(11pm):8oz top round, 1tsp flax, fish oil...0gC, 45gP, 22.5gF

I get approx 75g C, 250G p, 106g F, 2250 calories

 

[JG1]

BTW, cardio is done for 30 minutes postworkout. And also first thing in the morning on an empty stomach on non-training days, 3 days a week for 60 minutes a session.

 

[DepressiveJuice]

hey whats the recepy for protein pancakes? those sound good. try switching the fish oil with the natty pb. pancakes + pb= the food of the gods!

 

[JG1]

hey whats the recepy for protein pancakes? those sound good. try switching the fish oil with the natty pb. pancakes + pb= the food of the gods!

http://boards.elitefitness.com/forum/showthread.php?s=&threadid=190977

 

[Mr.X]

Looks good, I couldn't do it better myself. Seems like you have everything in order.

I would just recommend NOT running EQ alone. Maybe EQ+test propionate and some low dose armidex, this combo will yield better results. Or Fina+test prop+armidex.

Mr.X

 

[Mr.X]

I forgot to add:

EQ and anavar are a great combo as well. Low dose anavar, at 20mg ED can do wonders when you diet.

Mr.X

 

[JG1]

Thanks for the advice.

One other thing, on this diet do you see any reason for me to do a higher carb/lower fat day once every week or two? Or just stick with this diet like it is and run it threw till I reach my goal? Looking to loose another 10lbs of blubber.

 

[vitor97]

Hmm

Just a thought, would taking in all that fat 2 hours after taking in all that post workout sugar result in some sort of fat gain? Or by 2 hours natural insulin would be cleared.

 

[Mr.X]

Thanks for the advice.

One other thing, on this diet do you see any reason for me to do a higher carb/lower fat day once every week or two? Or just stick with this diet like it is and run it threw till I reach my goal? Looking to loose another 10lbs of blubber.

I think a refeed day, or a carb-up would be optimal every 1 week now, as you get leaner it will be down to every 3-4 days (refeed).

So, the answer is YES add the carb-up

Mr.X

 

[JG1]

Thanks again for the reply.

Ok, about the carb-up day. Should this be a full day, or maybe a couple meals? How many carbs should I be looking to take in on this day?, high/low GI?, and keep the fat to a minimum correct? If this a full day or carbs should I also lower my protein slightly as well?

thanks, your a huge help!

 

[Mr.X]

Thanks again for the reply.

Ok, about the carb-up day. Should this be a full day, or maybe a couple meals? How many carbs should I be looking to take in on this day?, high/low GI?, and keep the fat to a minimum correct? If this a full day or carbs should I also lower my protein slightly as well?

thanks, your a huge help!

I would say about 2-3 HIGH-GI carb up meals in the morning, and 2 LOW-gi carb up meals post the high-gi. I think 300-400 carbs is the max, just make sure they are not fruit. Keep fat to a minimum and lower the protein slightly as you mentioned.

Mr.X

 

[JG1]

I would say about 2-3 HIGH-GI carb up meals in the morning, and 2 LOW-gi carb up meals post the high-gi. I think 300-400 carbs is the max, just make sure they are not fruit. Keep fat to a minimum and lower the protein slightly as you mentioned.

Mr.X

Sounds good.

So say for my first 3 meals I have cold cerial (love Kellogs Special K Red Berries) with NF milk, along with some protein powder or chicken...and keep these meals between 75-100g carbs. My last 2 meals maybe 1/2c oatmeal (27g carbs) per meal along with some more chicken or protein powder.

Som I'll keep the carbs around 350ish, and protein around 200g, and keep the fat maybe no more then 15-20g for the day. Around 2350-2400 calories total. Also plenty of r-ala with each meal

That sound ok? I might just wait till after Thankgiving passes before I start doing these carb-ups...plan on eating a ton on Thanksgiving. A carb up this Sunday along with the feast Thursday might be too much

 

[Scottyo]

one little comment for ya bro...I wonder if adding a little protein to your 8:45 flax and fiber might not be a bad idea

 

[JG1]

one little comment for ya bro...I wonder if adding a little protein to your 8:45 flax and fiber might not be a bad idea

I was wondering about that also...I don't know, maybe 25g of whey along with the flax might be a good idea . I'm already getting about 250g protein though.... 1.25g per lb. I could maybe cut an ounce of chicken or beef off of each of my earlier meals (7oz instead of 8oz), and then add a little whey with the flax at 8:45. I'd still geat around the same protein per day as before, but now it would be a little bit more spread out.

 

[TheMyth]

Whats wrong with having fat on your carb ups? I love Snickers bars!!!!!!

 

[Mr.X]

Sounds good.

So say for my first 3 meals I have cold cerial (love Kellogs Special K Red Berries) with NF milk, along with some protein powder or chicken...and keep these meals between 75-100g carbs. My last 2 meals maybe 1/2c oatmeal (27g carbs) per meal along with some more chicken or protein powder.

Som I'll keep the carbs around 350ish, and protein around 200g, and keep the fat maybe no more then 15-20g for the day. Around 2350-2400 calories total. Also plenty of r-ala with each meal

That sound ok? I might just wait till after Thankgiving passes before I start doing these carb-ups...plan on eating a ton on Thanksgiving. A carb up this Sunday along with the feast Thursday might be too much

Wait until Thanksgiving passes, but thereafter. I would follow the plan you have listed...basically following high-gi for 3 meals and having 2 meals of low GI, the only thing I would add is an extra low gi meal. Taking you up to 400carbs for the day. Overall, it looks good....

Mr.X

 

[Mr.X]

I was wondering about that also...I don't know, maybe 25g of whey along with the flax might be a good idea . I'm already getting about 250g protein though.... 1.25g per lb. I could maybe cut an ounce of chicken or beef off of each of my earlier meals (7oz instead of 8oz), and then add a little whey with the flax at 8:45. I'd still geat around the same protein per day as before, but now it would be a little bit more spread out.

I think you're getting enough protein as is. If you plan to make changes, they have to come at least 4-6 weeks after trying this routine, otherwise you will not know if it works for you.
1.25g/lb is already a lot, don't push the Ketonic boundry

Mr.X

 

[JG1]

thanks again for the great advice! it's appreciated!

 

[JG1]

Mr.X,

Let me bug you one more time.

Should the total calories on carb-up/refeed day be any higher then my BMR...maybe like 20% higher? Or keep it right at my BMR?

thanks much,

 

[Mr.X]

Mr.X,

Let me bug you one more time.

Should the total calories on carb-up/refeed day be any higher then my BMR...maybe like 20% higher? Or keep it right at my BMR?

thanks much,

10-20% over BMR is the usual

Mr.X

 

[JG1]

Mr.X,

I'm getting to the point now that I'm getting pretty hard, only have a couple pockets of fat left on my lower abs and love handles...just started Yohimburn DF yesterday for this.

I'm think I may be losing weight a little too quickly, I'm 5'7.5", 194lbs right now (still fill out an XXL shirt ), and really don't want to go below 190. I'm on the EQ right now and I feel thats helping me to regain some size and strength. At this point I think I want to stay this weight, but gain a little muscle, lose a little more fat, hopefully with the EQ I'll be able to accomplish this.

At this point, should I :

A) Increase my calories slightly
B) Add another carb-up day
C)Drop my PW cardio sessions and just do 1 hour morning cardio 3/week
D)Change my diet around to maybe 40/30/30, or 50/30/20

 

[JG1]

BTW, I'm feel as though I gaining size at this point, but can only really notice it when I train and get my pump back. Out the gym I feel deflated, but after a few sets in the gym I start to fill back out and feel like a totaly different person, it's amazing how much I fill out during my workout. I'm guessing maybe add more carbs to my carb-up day(already at 400g now), or maybe add another carb up day?

Maybe just keep it the way I've been doing it untill I lose these last few fat pockets that are so hard to get rid of?

 

[Mr.X]

At this point, should I :

A) Increase my calories slightly
no, keep them the way they are, why change what's working
B) Add another carb-up day
you can add 1 carb-up day, just to see if it helps
C)Drop my PW cardio sessions and just do 1 hour morning cardio 3/week
Keep the PW cardio because it seems to be working
D)Change my diet around to maybe 40/30/30, or 50/30/20
keep the diet the same, if it works, why change it

On a side not, I really think you should switch from EQ to FINA, it would yield MUCH more fat-loss and more muscle gain, while keeping down the amazing hunger.

Mr.X

 

[JG1]

At this point, should I :

A) Increase my calories slightly
no, keep them the way they are, why change what's working
B) Add another carb-up day
you can add 1 carb-up day, just to see if it helps
C)Drop my PW cardio sessions and just do 1 hour morning cardio 3/week
Keep the PW cardio because it seems to be working
D)Change my diet around to maybe 40/30/30, or 50/30/20
keep the diet the same, if it works, why change it

On a side not, I really think you should switch from EQ to FINA, it would yield MUCH more fat-loss and more muscle gain, while keeping down the amazing hunger.

Mr.X

Thnaks for the advice, and your right, if it aint broke why fix it. I'll keep it like I'm doing and MAYBE add another carb up day.

About the Tren, for some reason I get bloated pretty friggin bad from tren. For the first couple weeks while I'm on it I gain about .5lb/day. It makes my very strong, but I gain a lot of water from it...I know this is uncommon, perhaps I'm one of the unlucky ones (BTW dex doesn't do shit for tren bloat)

 

[Mr.X]

Thnaks for the advice, and your right, if it aint broke why fix it. I'll keep it like I'm doing and MAYBE add another carb up day.

About the Tren, for some reason I get bloated pretty friggin bad from tren. For the first couple weeks while I'm on it I gain about .5lb/day. It makes my very strong, but I gain a lot of water from it...I know this is uncommon, perhaps I'm one of the unlucky ones (BTW dex doesn't do shit for tren bloat)

If you got bloated from tren then you didn't have tren, or some idiot added some estrogen to it (unlikely). It's NOT realistic w/ Tren.

Mr.X

 

[JG1]

If you got bloated from tren then you didn't have tren, or some idiot added some estrogen to it (unlikely). It's NOT realistic w/ Tren.

Mr.X

I've tried tren two different times. Homebrew the first (I made it with A's kit and a Component TH belt), and Spectro OmegaTren the second time. Both times I was bloated from it. I did a search on tren bloat and found I'm not alone...seems others have gotten bloated as well.

What do you think caused this?

 

[Mr.X]

I've tried tren two different times. Homebrew the first (I made it with A's kit and a Component TH belt), and Spectro OmegaTren the second time. Both times I was bloated from it. I did a search on tren bloat and found I'm not alone...seems others have gotten bloated as well.

What do you think caused this?

Progesterone, but that is SO unlikely to happen. Try lowering the dose to 40mg ED and adding some Proviron to the mix.

Mr.X

 

[JG1]

Progesterone, but that is SO unlikely to happen. Try lowering the dose to 40mg ED and adding some Proviron to the mix.

Mr.X

you got mail

 

[JG1]

Progesterone, but that is SO unlikely to happen. Try lowering the dose to 40mg ED and adding some Proviron to the mix.

Mr.X

BTW, the tren made my nipples lactate a little...a clear fluid. So it does sound like progesterone.

Is there anyway to minimize progeterone on Tren? Is that what the Proviron is for?

 

[Mr.X]

BTW, the tren made my nipples lactate a little...a clear fluid. So it does sound like progesterone.

Is there anyway to minimize progeterone on Tren? Is that what the Proviron is for?

Proviron might help but not against what you have. The lactating is fixible w/ bromo. That would probably be your solution.

Mr.X

 

[JG1]

Will the bromo help with the bloat I experience on tren?


BTW, been dieting now for about 4 months. I went from 230lbs to 194lbs as of today, also from a tight 36" pants to 32" that fit well now. Almost there..just gotta lose this damn love handle/lower back fat . Hopefully the Yohimburn DF will help with this.

 

[Mr.X]

Will the bromo help with the bloat I experience on tren?


BTW, been dieting now for about 4 months. I went from 230lbs to 194lbs as of today, also from a tight 36" pants to 32" that fit well now. Almost there..just gotta lose this damn love handle/lower back fat . Hopefully the Yohimburn DF will help with this.

I'm not an expert on Bromo, but it should. I know for a fact that it prevents some of the sides associated w/ progesterone. hit me up in email, maybe I can figure something out for you.

Email FONZ....he's the resident guru on bromo

Mr.X

 

[JG1]

On a side not, I really think you should switch from EQ to FINA, it would yield MUCH more fat-loss and more muscle gain, while keeping down the amazing hunger.

One thing, do you suggest dropping the EQ all together and just use the tren at 37.5mg/day, or use them both together and lighten up the EQ dosage? I'm currently on 400mg/EQ every 5 days (560mg/week)

 

[Mr.X]

One thing, do you suggest dropping the EQ all together and just use the tren at 37.5mg/day, or use them both together and lighten up the EQ dosage? I'm currently on 400mg/EQ every 5 days (560mg/week)

Drop the EQ all together and go w/ fina ED 37.5....

Mr.X

 

[JG1]

Drop the EQ all together and go w/ fina ED 37.5....

Mr.X

How long would you say is a safe amount of time to run 37.5mg/day of tren? I was planning on running the EQ for 12-16 weeks, do you feel it's safe to do that with the tren?

 

[Mr.X]

How long would you say is a safe amount of time to run 37.5mg/day of tren? I was planning on running the EQ for 12-16 weeks, do you feel it's safe to do that with the tren?

Run it for 6 weeks....

Mr.X

 

[JG1]

one other thing.

I think I'm starting to feel a little overtrained. I'm a little lethargic lately.

Here's my training split:

Sunday: 1 hour morning cardio
Monday: Chest/Back/Abs/30 minutes PW cardio
Tuesday: 1 hour morning cardio
Wednesday: Shoulders/Arms/30 minutes PW cardio
Thursday: 1 hour morning cardio
Friday: Legs/Abs/30 minutes PW cardio
Saturday: Off

Think I should reduce any of the cardio? Or ride it out another week and see how I feel?

I could just be that the end of the semester was this week, and I'm tired from all my finals, but my body just feels tired in general.

 

[Mr.X]

one other thing.

I think I'm starting to feel a little overtrained. I'm a little lethargic lately.

Here's my training split:

Sunday: 1 hour morning cardio
Monday: Chest/Back/Abs/30 minutes PW cardio
Tuesday: 1 hour morning cardio
Wednesday: Shoulders/Arms/30 minutes PW cardio
Thursday: 1 hour morning cardio
Friday: Legs/Abs/30 minutes PW cardio
Saturday: Off

Think I should reduce any of the cardio? Or ride it out another week and see how I feel?

I could just be that the end of the semester was this week, and I'm tired from all my finals, but my body just feels tired in general.

You're probably tired from your finals, that's not that much of a load. You're only doing 4hrs of cardio total w/ maybe 3 hrs of workign out, that's more then enough, but I would stick to it at least for 6 more weeks before you make changes.

Mr.X

 

[JG1]

You're probably tired from your finals, that's not that much of a load. You're only doing 4hrs of cardio total w/ maybe 3 hrs of workign out, that's more then enough, but I would stick to it at least for 6 more weeks before you make changes.

Mr.X

I think you're right. I just came back from the gym a little while ago and had a great workout, great pump too. I swear everytime I go to the gym I look leaner and bigger.

BTW, weighed myself last Friday...194lbs, weighed myself again Monday (carbed up Sunday)...195.5lbs, and just weighed myself today...193lbs. I seem to be losing a about 1-1.25lbs/week, so I guess all is good

 

[Mr.X]

I think you're right. I just came back from the gym a little while ago and had a great workout, great pump too. I swear everytime I go to the gym I look leaner and bigger.

BTW, weighed myself last Friday...194lbs, weighed myself again Monday (carbed up Sunday)...195.5lbs, and just weighed myself today...193lbs. I seem to be losing a about 1-1.25lbs/week, so I guess all is good

That means you're following the diet to a T, good job.

Mr.X

 

[JG1]

Mr.X,

Do you think it really matter with Tren weather you do ED or EOD injections? Started on the tren 3 days ago at 37.5mg/day, and dropped the EQ. I was thinking maybe just going up to 50mg/day since I'm running it alone.

 

[Mr.X]

Mr.X,

Do you think it really matter with Tren weather you do ED or EOD injections? Started on the tren 3 days ago at 37.5mg/day, and dropped the EQ. I was thinking maybe just going up to 50mg/day since I'm running it alone.

ED keeps steady blood levels and is MUCH better than EOD......

You can do 37.5 for a few weeks, then if that is not sufficient you can always move up to 50mg ED. Look at it this way, you can always take more, but taking less is not possible when you're already loaded up.

Mr.X

 

[JG1]

ED keeps steady blood levels and is MUCH better than EOD......

You can do 37.5 for a few weeks, then if that is not sufficient you can always move up to 50mg ED. Look at it this way, you can always take more, but taking less is not possible when you're already loaded up.

Mr.X

True, I guess the 37.5mg/day is sufficient, especialy since I'm using it just to hold onto lean mass while I'm dieting. Tren seems to be pretty potent even at low doses.

Do you like to include winstrol in your cutting cycles?

 

[Mr.X]

True, I guess the 37.5mg/day is sufficient, especialy since I'm using it just to hold onto lean mass while I'm dieting. Tren seems to be pretty potent even at low doses.

Do you like to include winstrol in your cutting cycles?

My cow usually does 50mg winny (5days on/2 off) w/ 40mg FINA ed just to be safe...you'll be amazed that low-dose can bring great results too.

Mr.X

 

[JG1]

My cow usually does 50mg winny (5days on/2 off) w/ 40mg FINA ed just to be safe...you'll be amazed that low-dose can bring great results too.

Mr.X

just curiuos, why the 5 on, 2 off?

 

[Mr.X]

just curiuos, why the 5 on, 2 off?

Less overall dose, 50mg x 5 =250mg/wk
50mg x 7=350mg/wk

add 40mg x 7= 280mg fina
one of the good ways is to stay around 500mg total, no matter what. My cow loves low-dose....

280+250=530

Mr.X

 

[JG1]

Holy shit!! My fiance bought me a few pairs of jeans for Christmas, and she bought size 31". I was like "umm, not sure if thats gonna fit". Well, tried them on and they're slightly loose in the waist! Woohoo! Nothing more motivating then results!!! From a size 36" (and those suckers were tight in my waist!), now to a loose 31"..woohoo . Gonna try and get down to a size 28".

 

[Mr.X]

Holy shit!! My fiance bought me a few pairs of jeans for Christmas, and she bought size 31". I was like "umm, not sure if thats gonna fit". Well, tried them on and they're slightly loose in the waist! Woohoo! Nothing more motivating then results!!! From a size 36" (and those suckers were tight in my waist!), now to a loose 31"..woohoo . Gonna try and get down to a size 28".

GOOD JOB! I love hearing results

Keep up the good work!

Mr.X

 

[JG1]

GOOD JOB! I love hearing results

Keep up the good work!

Mr.X

Thanks bro, I have to tell you without all the help you've given me I would have never gotten this far......really.

 

[Mr.X]

Thanks bro, I have to tell you without all the help you've given me I would have never gotten this far......really.

Anytime ...I'm always here for all the hardworking people

merry christmas

Mr.X

 

[JG1]

Going to be starting the last 6 weeks of my cycle. Doing tren at 37.5mg/day, and will be adding winny @ 50mg/day for 40 days.

Would like to really lean out these last 6 weeks. Not far from my goal though, but I need to loose a few more % BF.

Would it be wise to add T3 into the mix for maybe the last 4 weeks of the cycle? I have access to the Liquid T3 (120mcg/ml), comes in a 30ml bottle. Never used T3 before, but I'm considering it because I'd really like to shed the rest of this blubber before the end of the cycle.

 

[Mr.X]

Going to be starting the last 6 weeks of my cycle. Doing tren at 37.5mg/day, and will be adding winny @ 50mg/day for 40 days.

Would like to really lean out these last 6 weeks. Not far from my goal though, but I need to loose a few more % BF.

Would it be wise to add T3 into the mix for maybe the last 4 weeks of the cycle? I have access to the Liquid T3 (120mcg/ml), comes in a 30ml bottle. Never used T3 before, but I'm considering it because I'd really like to shed the rest of this blubber before the end of the cycle.

I think it would be beneficial to add T3, use my Fat Fast guidelines for the breakdown.

were you thinking of doing CKD again like last time? or something different?

Mr>X

 

[JG1]

I think it would be beneficial to add T3, use my Fat Fast guidelines for the breakdown.

were you thinking of doing CKD again like last time? or something different?

Mr>X

I wasn't doing a CKD, just a low carb diet. Training days (3 days/week) I would have carbs with my first meal and second meal which is my PW shake...bout 140g carbs for the day. Non-training days I only have carbs for my first meal, 1c oatmeal, also r-ALA with the carb meals.

Basically I got off course for a week (added carbs back in the diet for all 6 meals), but this week I started back at exactly the same diet i was doing before.

Would you suggest I go with a full blown CKD the last 4 weeks of the cycle, or stick to what I've been doing (it's been working quite well)?

And the T3 you'd recommend either way for the last 4 weeks?

 

[Mr.X]

I wasn't doing a CKD, just a low carb diet. Training days (3 days/week) I would have carbs with my first meal and second meal which is my PW shake...bout 140g carbs for the day. Non-training days I only have carbs for my first meal, 1c oatmeal, also r-ALA with the carb meals.

Basically I got off course for a week (added carbs back in the diet for all 6 meals), but this week I started back at exactly the same diet i was doing before.

Would you suggest I go with a full blown CKD the last 4 weeks of the cycle, or stick to what I've been doing (it's been working quite well)?

And the T3 you'd recommend either way for the last 4 weeks?

YEs, I remember, that diet worked well for you, stick to that first diet again.

As far as T3, go for 45 days:

THYROID FOR MEN: -based on 45 days-

Day 1-2: none

Day 3-6: 25mcg (one dose in the AM)

Day 7-10: 50mcg (split into two doses, 8 hrs in between)

Day 11-13: 75mcg (split into three doses, 6 hrs in between)

Day 14-17: 100mcg (split into 4 doses, 4 hrs in between)

Day 18-21: 125mcg (split into 5 doses, 3 hrs in between)

Day 22-25: 100mcg (split into 4 doses, 4 hrs in between)

Day 26-29: 75mcg (split into three doses, 6 hrs in between)

Day 30-33: 50mcg (split into two doses, 8 hrs in between)

Day 34-37: 25mcg (split into two doses, 10hrs in between)

Day 38-45: 12.5mcg(one dose in the AM)


Mr.X

 

[JG1]

YEs, I remember, that diet worked well for you, stick to that first diet again.

As far as T3, go for 45 days:

THYROID FOR MEN: -based on 45 days-

Day 1-2: none

Day 3-6: 25mcg (one dose in the AM)

Day 7-10: 50mcg (split into two doses, 8 hrs in between)

Day 11-13: 75mcg (split into three doses, 6 hrs in between)

Day 14-17: 100mcg (split into 4 doses, 4 hrs in between)

Day 18-21: 125mcg (split into 5 doses, 3 hrs in between)

Day 22-25: 100mcg (split into 4 doses, 4 hrs in between)

Day 26-29: 75mcg (split into three doses, 6 hrs in between)

Day 30-33: 50mcg (split into two doses, 8 hrs in between)

Day 34-37: 25mcg (split into two doses, 10hrs in between)

Day 38-45: 12.5mcg(one dose in the AM)


Mr.X

Thanks, I may give this a try. I've never used T3 before, what exactly can I expect from doing a 45 day T3 run ? Is T3 that effective at burning bodyfat?

 

[Mr.X]

Thanks, I may give this a try. I've never used T3 before, what exactly can I expect from doing a 45 day T3 run ? Is T3 that effective at burning bodyfat?

You should expect about a 7-10% raise (considering you mix clen or ECA or NYC w/ it) in your metabolic rate. It's fairly effective, but it's not a miracle, not even close to DNP. I think you will like the results, especially considering low-carbs work well for you, and you're fairly lean already. I would guess you would do fine w/o the T3, but it would sure help to add it.

Mr.X

 

[JG1]

Sounds good.

At this point, do you think I can get by perhaps adding a little more cardio into my routine? The added winny should help counter act the catabolic effects of the cardio i think.

My week looks like this:

Sunday: OFF, complete rest day, also Carb-up/Refeed day (300g carb total)
Monday: Chest/Back/calves, 30 minutes PW cardio (140g carb total)
Tuesday: 60 minutes morning cardio (50g carb total)
Wednesday: 60 minutes morning cardio (50g carb total)
Thursday: Shoulders/Arms, 30 minutes PW cardio (140g carb total)
Friday: 60 minutes morning cardio (50g carb total)
Saturday: Legs/Abs, 30 minutes PW cardio (140g carb total)

Think I'd be able to add an hour of morning cardio in Sunday morning without overtraining?

 

[Mr.X]

Sounds good.

At this point, do you think I can get by perhaps adding a little more cardio into my routine? The added winny should help counter act the catabolic effects of the cardio i think.

My week looks like this:

Sunday: OFF, complete rest day, also Carb-up/Refeed day (300g carb total)
Monday: Chest/Back/calves, 30 minutes PW cardio (140g carb total)
Tuesday: 60 minutes morning cardio (50g carb total)
Wednesday: 60 minutes morning cardio (50g carb total)
Thursday: Shoulders/Arms, 30 minutes PW cardio (140g carb total)
Friday: 60 minutes morning cardio (50g carb total)
Saturday: Legs/Abs, 30 minutes PW cardio (140g carb total)

Think I'd be able to add an hour of morning cardio in Sunday morning without overtraining?

WOW, that's a whole lot of cardio

I think you would be able to add 60min on sunday, but I would definetly add winny to that cycle. Just make sure you feel ok doing all this cardio. I doubt that w/ all the AS you'll overtrain, just to make sure, you can always use 100mg winny ed.

Mr.X

 

[JG1]

WOW, that's a whole lot of cardio

I think you would be able to add 60min on sunday, but I would definetly add winny to that cycle. Just make sure you feel ok doing all this cardio. I doubt that w/ all the AS you'll overtrain, just to make sure, you can always use 100mg winny ed.

Mr.X

Heh, it is a lot of cardio isn't it. I'm mainting my size very well though....actualy I'm getting bigger and stronger thanks to the tren...even while keeping my calories under maintence and with this amount of cardio.

I just don't know if the extra cardio on Sunday is going to push me over the limit. I'll be adding the winny this week...I don't know...still debating.

IYO, would you keep it the way it is....or add the extra day? I always kept the day after I train legs as my complete off day because legs/lower back/abs is so friggin draining.....I walk around like a zombie on Saturday...LOL.

 

[Mr.X]

Heh, it is a lot of cardio isn't it. I'm mainting my size very well though....actualy I'm getting bigger and stronger thanks to the tren...even while keeping my calories under maintence and with this amount of cardio.

I just don't know if the extra cardio on Sunday is going to push me over the limit. I'll be adding the winny this week...I don't know...still debating.

IYO, would you keep it the way it is....or add the extra day? I always kept the day after I train legs as my complete off day because legs/lower back/abs is so friggin draining.....I walk around like a zombie on Saturday...LOL.

Honestly, if this was me, I would not add the 1hr on sunday, that's just too much and can be counterproductive after a certain point as you pointed out. Stick to what works, and it seems to be working well for you.

Mr.X

 

[JG1]

Honestly, if this was me, I would not add the 1hr on sunday, that's just too much and can be counterproductive after a certain point as you pointed out. Stick to what works, and it seems to be working well for you.

Mr.X

Thank you once again

 

[JG1]

Mr.X,

I'll be on cycle for another 6 weeks or so. I'm curiuos to know if I should change my training, cardio, or diet up at all after I stop the gear?

For example, my week looks like this:

Sunday: OFF, complete rest day, also Carb-up/Refeed day (300-400g carb total)
Monday: Chest/Back/calves, 30 minutes PW cardio (140g carb total)
Tuesday: 60 minutes morning cardio (50g carb total)
Wednesday: 60 minutes morning cardio (50g carb total)
Thursday: Shoulders/Arms, 30 minutes PW cardio (140g carb total)
Friday: 60 minutes morning cardio (50g carb total)
Saturday: Legs/Abs, 30 minutes PW cardio (140g carb total)

I'm guessing I should keep the weight training the same, but cut back on the cardio since my recovery abilities won't be enhanced any more. So, would you recomend keeping the PW cardio the same, and cut back on my morning cardio...maybe cut it back 30 minutes instead of the 60minutes? 0r would you recommend a different approach?

On my diet, I'd actualy like to keep it the same, I seem to do very well on a lower carb diet, and particularly only eating carbs for breakfast on non-training days, and as well as post workout on training days. Again, with the diet as it is now....do you think I need to change it at all when I go off cycle...perhaps lower the calories slightly since I'm lowering the cardio levels?

Here's my diet as of now:
Non-training days:
Meal 1: 1c oats, 1/4c lactose free skim milk in the oats after cooking, 32g casien protein, 1tsp fish oil, 1Tbs pysillium husk, 200mg r-ALA
Meal 2: 8oz ground top round (all excess fat squeezed out with paper towels), 2tsp Udo's, 1tsp fish oil
Meal 3: 8oz Chicken breast, 1Tbs Udo's, 1tsp fish oil
Meal 4: 8oz Chicken breast, 1Tbs Udo's, 1tsp fish oil
Meal 5: 25g casein protein, 1Tbs Udo's, 2Tbs pysillium husk
Meal 6: 8oz ground top round, 2tsp Udo's, 1tsp fish oil

Training days:
Meal 1: 1c oats, 1/4 lactose free skim milk in the oats, 7oz chicken breast, 1Tbs pysillium husk, 1tsp fish oil, 200mg r-ALA
Meal 2: PW shake, 50g whey, 75g dextrose, 200mg r-ALA
Meal 3: 8oz ground top round, 2tsp Udo's, 1tsp fish oil
Meal 4: 8oz Chicken breast, 1Tbs Udo's, 1tsp fish oil
Meal 5: 25g casein protein, 2tsp Udo's, 1tsp fish oil, 2Tbs pysillium husk
Meal 6: 8oz ground top round, 2tsp Udo's, 1tsp fish oil

Other supplements I take each day are:
Vitamin C...1g per meal
Ginger...500mg per meal
Syntrax Swole.....1 scoop twice daily (carb free cell volumizer)
Avena Sativa....1g twice/day
Nettle Root.....1g twice/day

 

[Mr.X]

I'll be on cycle for another 6 weeks or so. I'm curiuos to know if I should change my training, cardio, or diet up at all after I stop the gear?
training and cardio are probably the two biggest concerns

For example, my week looks like this:

Sunday: OFF, complete rest day, also Carb-up/Refeed day (300-400g carb total)
Monday: Chest/Back/calves, 30 minutes PW cardio (140g carb total)
Tuesday: 60 minutes morning cardio (50g carb total)
Wednesday: 60 minutes morning cardio (50g carb total)
Thursday: Shoulders/Arms, 30 minutes PW cardio (140g carb total)
Friday: 60 minutes morning cardio (50g carb total)
Saturday: Legs/Abs, 30 minutes PW cardio (140g carb total)
do upper body day one and lower body day two, for a total of two days w/ weights, this will decrease the amount of cortisol

I'm guessing I should keep the weight training the same, but cut back on the cardio since my recovery abilities won't be enhanced any more. So, would you recomend keeping the PW cardio the same, and cut back on my morning cardio...maybe cut it back 30 minutes instead of the 60minutes? 0r would you recommend a different approach?
you guessed it right, drop the morning cardio and only do post workout cardio 2x a week for the first 4 weeks, again cortisol is your big issue, you don't want to train like arnold w/o the right tools

On my diet, I'd actualy like to keep it the same, I seem to do very well on a lower carb diet, and particularly only eating carbs for breakfast on non-training days, and as well as post workout on training days. Again, with the diet as it is now....do you think I need to change it at all when I go off cycle...perhaps lower the calories slightly since I'm lowering the cardio levels?
you can lower cal a little that would be good

Here's my diet as of now:
Non-training days:
Meal 1: 1c oats, 1/4c lactose free skim milk in the oats after cooking, 32g casien protein, 1tsp fish oil, 1Tbs pysillium husk, 200mg r-ALA
Meal 2: 8oz ground top round (all excess fat squeezed out with paper towels), 2tsp Udo's, 1tsp fish oil
6oz. top round
Meal 3: 8oz Chicken breast, 1Tbs Udo's, 1tsp fish oil
6oz. chicken breast
Meal 4: 8oz Chicken breast, 1Tbs Udo's, 1tsp fish oil
6oz. chicken breast
Meal 5: 25g casein protein, 1Tbs Udo's, 2Tbs pysillium husk
Meal 6: 8oz ground top round, 2tsp Udo's, 1tsp fish oil
6oz. top round

Training days:
Meal 1: 1c oats, 1/4 lactose free skim milk in the oats, 7oz chicken breast, 1Tbs pysillium husk, 1tsp fish oil, 200mg r-ALA
Meal 2: PW shake, 50g whey, 75g dextrose, 200mg r-ALA
lower to 40g dextrose, and 40g protein
Meal 3: 8oz ground top round, 2tsp Udo's, 1tsp fish oil
Meal 4: 8oz Chicken breast, 1Tbs Udo's, 1tsp fish oil
5oz. chicken breast
Meal 5: 25g casein protein, 2tsp Udo's, 1tsp fish oil, 2Tbs pysillium husk
Meal 6: 8oz ground top round, 2tsp Udo's, 1tsp fish oil
6oz. top round

Other supplements I take each day are:
Vitamin C...1g per meal
Ginger...500mg per meal
Syntrax Swole.....1 scoop twice daily (carb free cell volumizer)
Avena Sativa....1g twice/day
Nettle Root.....1g twice/day

Mr.X

 

[JG1]

Mr.X,

Tell me if this would be a good idea for my carb-up day. On Sundays, I take in carbs all day and I feel so friggin bloated come Monday...feel like a fat pig. I'm also gaining about 5lbs from the carb up. Instead of carbing up the whole day, what do you think about something like this?

Meal 1: 100g high GI carbs, 30-40g protein, 200mg r-ALA
Meal 2: 100g high GI carbs, 30-40g protein, 200mg r-ALA
Meal 3: 100g high GI carbs, 30-40g protein, 200mg r-ALA
Meal 4: 8oz chicken breast, 1Tbs Udo's, 1tsp fish oil
Meal 5: 25g casein protein, 2tsp Udo's, 1tsp fish oil, 2Tbs pysillium husk
Meal 6: 8oz ground top round, 2tsp Udo's, 1tsp fish oil

Not sure if I need the whole day of carbs since I'm not on a keto diet. And I think if I cut out all carbs by 2-3pm, I'll be less likely to binge on some carbs Sunday night (problem I've been having during the carb-up). Also, on the high GI carb meals, what is the maximum amount of fat I should include in each meal? Is 6-9g per meal too much?

 

[Mr.X]

Mr.X,

Tell me if this would be a good idea for my carb-up day. On Sundays, I take in carbs all day and I feel so friggin bloated come Monday...feel like a fat pig. I'm also gaining about 5lbs from the carb up. Instead of carbing up the whole day, what do you think about something like this?

Meal 1: 100g high GI carbs, 30-40g protein, 200mg r-ALA
Meal 2: 100g high GI carbs, 30-40g protein, 200mg r-ALA
Meal 3: 100g high GI carbs, 30-40g protein, 200mg r-ALA
Meal 4: 8oz chicken breast, 1Tbs Udo's, 1tsp fish oil
Meal 5: 25g casein protein, 2tsp Udo's, 1tsp fish oil, 2Tbs pysillium husk
Meal 6: 8oz ground top round, 2tsp Udo's, 1tsp fish oil

Not sure if I need the whole day of carbs since I'm not on a keto diet. And I think if I cut out all carbs by 2-3pm, I'll be less likely to binge on some carbs Sunday night (problem I've been having during the carb-up). Also, on the high GI carb meals, what is the maximum amount of fat I should include in each meal? Is 6-9g per meal too much?

You are likely to have an overspill effect from the 100g carbs per from the 3 meals. Spread the cabs out to 6 meals, 50g carbs per, or you can fluctuate a little, like meal 1 100, meal 2 50 etc....
I would try to have at least 1/2 of the carbs low-gi.

Mr.X

 

[JG1]

You are likely to have an overspill effect from the 100g carbs per from the 3 meals. Spread the cabs out to 6 meals, 50g carbs per, or you can fluctuate a little, like meal 1 100, meal 2 50 etc....
I would try to have at least 1/2 of the carbs low-gi.

Mr.X

Alright, I'll do that.....like we talked about before.

Meal 1: 50g high GI carbs, 30-40g protein, 100 mgr-ALA
Meal 2: 50g high GI carbs, 30-40g protein, 100 mgr-ALA
Meal 3: 50g high GI carbs, 30-40g protein, 100 mgr-ALA
Meal 4: 1c oats, 30-40g protein, 2tsp Udo's, 1tps fish oil, 100 mgr-ALA
Meal 5: 1c oats, 30-40g protein, 2tsp Udo's, 1tps fish oil, 100 mgr-ALA
Meal 6: 1c oats, 30-40g protein, 2tsp Udo's, 1tps fish oil, 100 mgr-ALA

Look better? Bout 2800-3000 calories total

 

[Mr.X]

Alright, I'll do that.....like we talked about before.

Meal 1: 50g high GI carbs, 30-40g protein, 100 mgr-ALA
Meal 2: 50g high GI carbs, 30-40g protein, 100 mgr-ALA
Meal 3: 50g high GI carbs, 30-40g protein, 100 mgr-ALA
Meal 4: 1c oats, 30-40g protein, 2tsp Udo's, 1tps fish oil, 100 mgr-ALA
Meal 5: 1c oats, 30-40g protein, 2tsp Udo's, 1tps fish oil, 100 mgr-ALA
Meal 6: 1c oats, 30-40g protein, 2tsp Udo's, 1tps fish oil, 100 mgr-ALA

Look better?

perfect...

Mr.X

 

[JG1]

What do you think of the idea of going carb-less on non-training days, and only eat carbs on my training days....meal 1 and 2(PW shake)?

Currently, my first meal on non-training days is:
meal 1: 1c oats, 1/4c lactose free skim milk in the oats after cooking, 32g casien protein, 1tsp fish oil, 1Tbs pysillium husk, 200mg r-ALA

I eat this 30 minutes after I'm done my 60 minute morning cardio session.

What if I changed it to something like this:
meal 1: 8oz chicken breast, 1Tbs Udo's, 2tsp fish oil, 2Tbs pysillium husk


Good idea, bad idea? Just looking for ways too tighten the diet up these last 40 days of my cycle. I may be overthinking this whole thing...perhaps I should just leave it be.

 

[Mr.X]

What do you think of the idea of going carb-less on non-training days, and only eat carbs on my training days....meal 1 and 2(PW shake)?

Currently, my first meal on non-training days is:
meal 1: 1c oats, 1/4c lactose free skim milk in the oats after cooking, 32g casien protein, 1tsp fish oil, 1Tbs pysillium husk, 200mg r-ALA

I eat this 30 minutes after I'm done my 60 minute morning cardio session.

What if I changed it to something like this:
meal 1: 8oz chicken breast, 1Tbs Udo's, 2tsp fish oil, 2Tbs pysillium husk


Good idea, bad idea? Just looking for ways too tighten the diet up these last 40 days of my cycle. I may be overthinking this whole thing...perhaps I should just leave it be.

That sounds fine, I would guess that keeping the carbs low would also help you take in less calories on non-training days, letting you drop more bodyfat.

Mr.X

 

[JG1]

Mr.X,

I'm curiuos, for someone on a low carb diet (not keto)...but someone taking it 50-130 carbs/day. Is a carb-up/refeed necessary every 7 days for someone following this type of diet? Would leptin levels be depleted that quickly as to need a refeed every 7 days? I can see on a keto diet, but just on a low carb diet (with calories approx BWx11) it would seem the carb up could be spaced farther apart. Perhaps every 10 days, or even once every two weeks?

Would do you think? I think I'm going to keep the 1c oatmeal on my non-training days.....seems to fill me out (or at least I think so). However, I've been wondering if the time between my carb-ups could be longer since I'm eating carbs every day.

Should I try doing it every two weeks and see what happens?

 

[Mr.X]

Mr.X,

I'm curiuos, for someone on a low carb diet (not keto)...but someone taking it 50-130 carbs/day. Is a carb-up/refeed necessary every 7 days for someone following this type of diet? Would leptin levels be depleted that quickly as to need a refeed every 7 days? I can see on a keto diet, but just on a low carb diet (with calories approx BWx11) it would seem the carb up could be spaced farther apart. Perhaps every 10 days, or even once every two weeks?

Would do you think? I think I'm going to keep the 1c oatmeal on my non-training days.....seems to fill me out (or at least I think so). However, I've been wondering if the time between my carb-ups could be longer since I'm eating carbs every day.

Should I try doing it every two weeks and see what happens?

With the diet you mention, I wouldn't "refeed" per-se, instead I would (for one day) increase my carbs by 50% from the training day carbs. So if you take 100g carbs on your training day, you would take in 150g carbs on this refeed day. I remember you're fairly lean, so I would have the refeed once a week.

Mr.X

 

[JG1]

With the diet you mention, I wouldn't "refeed" per-se, instead I would (for one day) increase my carbs by 50% from the training day carbs. So if you take 100g carbs on your training day, you would take in 150g carbs on this refeed day. I remember you're fairly lean, so I would have the refeed once a week.

Mr.X

I take in about 130g on my training days...50-55 on my non-training days.

So instead of the 300g carb, I should shoot for approx 200g instead?

So maybe:
meals 1-3: 50g high GI carbs, 30-40g protein, 0 fat
meals 4-5: 25g low GI carbs, 40g protein, 20g fat
meal 6: 50g protein, 20g fat

200g carbs, but I'm only getting about 2350 calories. Is it ok if the calories for this day are about my BWx12 (I'm 200lbs).

Or should I stick with the 300g carb intake like this:
Meal 1: 50g high GI carbs, 30-40g protein, 100 mgr-ALA
Meal 2: 50g high GI carbs, 30-40g protein, 100 mgr-ALA
Meal 3: 50g high GI carbs, 30-40g protein, 100 mgr-ALA
Meal 4: 1c oats, 30-40g protein, 2tsp Udo's, 1tps fish oil, 100 mgr-ALA
Meal 5: 1c oats, 30-40g protein, 2tsp Udo's, 1tps fish oil, 100 mgr-ALA
Meal 6: 1c oats, 30-40g protein, 2tsp Udo's, 1tps fish oil, 100 mgr-ALA

 

[Mr.X]

I take in about 130g on my training days...50-55 on my non-training days.

So instead of the 300g carb, I should shoot for approx 200g instead?

So maybe:
meals 1-3: 50g high GI carbs, 30-40g protein
meals 4-5: 25g low GI carbs, 40g protein, 15g fat
meal 6: 50g protein, 20g fat

200g carbs, but I'm only getting about 2250 calories.

Or should I stkc with the 300g carb intake like this:
Meal 1: 50g high GI carbs, 30-40g protein, 100 mgr-ALA
Meal 2: 50g high GI carbs, 30-40g protein, 100 mgr-ALA
Meal 3: 50g high GI carbs, 30-40g protein, 100 mgr-ALA
Meal 4: 1c oats, 30-40g protein, 2tsp Udo's, 1tps fish oil, 100 mgr-ALA
Meal 5: 1c oats, 30-40g protein, 2tsp Udo's, 1tps fish oil, 100 mgr-ALA
Meal 6: 1c oats, 30-40g protein, 2tsp Udo's, 1tps fish oil, 100 mgr-ALA

JG1, I didn't realize I already told you to do 300carbs, for we talked about this before. I would just keep the carbs the same as we talked about, you're worrying too much about simple things. Keep them at 300 because I remember the whole situation now.

Mr.X

 

[JG1]

gotcha

 

[JG1]

Dropped the carb meal on my non-training days.

Instead of:
meal 1: 1c oats, 1/4c lactose free skim milk in the oats after cooking, 32g casien protein, 1tsp fish oil, 1Tbs pysillium husk, 200mg r-ALA

I'm doing this now:
meal 1: 8oz chicken breast, 1Tbs Udo's, 1tsp fish oil, 2Tbs pysillium husk


Hopefully I'll be able to tighten up a little more with this diet change.

 

[Mr.X]

sounds good

keep me updated.....

Mr.X

 

[JG1]

Mr.X,

Lemme get your opinion on something.

This is my training split:
Sunday: OFF, complete rest day
Monday: Chest/Back/calves, 30 minutes PW cardio
Tuesday: 60 minutes morning cardio
Wednesday: 60 minutes morning cardio
Thursday: Shoulders/Arms, 30 minutes PW cardio
Friday: 60 minutes morning cardio
Saturday: Legs/Abs, 30 minutes PW cardio

About two weeks ago I switched up exercizes for my PW cardio. I went from using the Recumbent bike, to using the Eliptical machine. For the last week or so, I've been starting to feel overtrained, and not as full in my upper body. I really feel the PW cardio is causing this. Thing is, I'm not sure if it was the switch to the Eliptical machine, or whether or not the PW cardio it self (be it the bike or eliptical machine) is too much.

I was thinking of dropping the PW cardio completely, and instead add an extra day of morning cardio on Sunday. I'm not sure if my balls to the wall workouts, and then the cardio right afterwards on top of it is causing me to overtrain...all I know is after I train I'm completely spent and hungry, then I do my cardio. I train 3 hours after I eat my first meal (8:30am), so by the time I drink my PW shake it's about 1pm.

Do you think it's a good idea for me to cut out the PW cardio, and just add the extra morning session in on Sunday (4 days total cardio). Or do you feel it may be a good idea to go back to the bike for PW cardio and see how I feel doing it for another week or two (cardio would be 6 days/week then).

Right now, I'm heavily leaning towards dropping the PW cardio, and only doing cardio 4 days a week in the morning for 60 minutes a session, on my non-training days.

 

[JG1]

^

 

[molnii]

That's a pretty cool diet...maybe I will give a try

 

[Mr.X]

Mr.X,

Lemme get your opinion on something.

This is my training split:
Sunday: OFF, complete rest day
Monday: Chest/Back/calves, 30 minutes PW cardio
Tuesday: 60 minutes morning cardio
Wednesday: 60 minutes morning cardio
Thursday: Shoulders/Arms, 30 minutes PW cardio
Friday: 60 minutes morning cardio
Saturday: Legs/Abs, 30 minutes PW cardio

About two weeks ago I switched up exercizes for my PW cardio. I went from using the Recumbent bike, to using the Eliptical machine. For the last week or so, I've been starting to feel overtrained, and not as full in my upper body. I really feel the PW cardio is causing this. Thing is, I'm not sure if it was the switch to the Eliptical machine, or whether or not the PW cardio it self (be it the bike or eliptical machine) is too much.

I was thinking of dropping the PW cardio completely, and instead add an extra day of morning cardio on Sunday. I'm not sure if my balls to the wall workouts, and then the cardio right afterwards on top of it is causing me to overtrain...all I know is after I train I'm completely spent and hungry, then I do my cardio. I train 3 hours after I eat my first meal (8:30am), so by the time I drink my PW shake it's about 1pm.

Do you think it's a good idea for me to cut out the PW cardio, and just add the extra morning session in on Sunday (4 days total cardio). Or do you feel it may be a good idea to go back to the bike for PW cardio and see how I feel doing it for another week or two (cardio would be 6 days/week then).

Right now, I'm heavily leaning towards dropping the PW cardio, and only doing cardio 4 days a week in the morning for 60 minutes a session, on my non-training days.

If you think the PW cardio is causing the problem, than drop it period and rest up a bit.

Mr.X

 

[JG1]

If you think the PW cardio is causing the problem, than drop it period and rest up a bit.

Mr.X

Yeah, I ditched the PW cardio all togther as of today.

Since I'm dropping the PW cardio, do you think I could get by maybe adding an extra day of morning cardio, or should I still just stay with the three 60 minute morning cardio sessions, and have one complete rest day per week? If you suggest the three sessions instead of the four, would you say do the morning cardio on Wednesday/Thursday/Saturday (make the day after legs the Rest day), or go with Saturday/Monday/Wednesday (spreads the cardio more evenly threw out the week) ?

Sunday: Legs/Lower Back/Abs
Monday: Off
Tuesday: Chest/Back/Calves
Wednesday: Off
Thursday: Off
Friday: Shoulders/Arms
Saturday: Off

 

[JG1]

Well, I did the morning cardio this morning and was only able to do 30 minutes because my calves were on fire. I knew this was going to happen...happens whenever I do cardio on tren. About 5 minutes into the cardio the lactic acid and pump almost had me in tears, at the 30 minute mark I could barely walk.

If I'm only able to do 30 minutes at a time, I'm just gonna do it 4 days a week.