PLEASE CRITIQUE ........ Full Cycle from A to Z (AAS, Training, Diet)

[_Romeo_]

After a ton of reading and preparing for my 2nd cycle... need your input on Cycle all together

Stats: 32 yrs, 5'7, 194lbs, 14%BF, 10+ years lifting

Goal: Clean bulk, looking to add 10 pounds of solid lean mass.

Gear for 12 weeks: Prop 150 EOD, NPP 125 EOD, last 6 weeks on Var at 75mg Daily

ancillaries: HCG twice a week at 250iu, Aromasin at 25mg EOD, Caber at 0.5 E3D

Pinning: (Glutes, Quads, Delts) 23g 1.5", 23g 1", 25 1", drawing with 18g

PCT (3 days after prop shot): clomid 50/50/50/50 Nolva 40/40/20/20

Other Supps: multi vitamins, Fish oil, Vitamin C, Digestive Enzymes.

Part 2: DIET

I am going for a Carb Cycling method... call me carb sensitive, carb intolerant, whatever it is, i just put on some major fat if i don't restrict my carbs.

BMR: 1990 ... TDEE: 3184 (Active so X 1.6) Surplus of 500 daily for a bulk
Total needed daily: 3,684 calories (rounding to 3700)

Protein / Carb / Fat
325g / 400g / 89g (High Carb Day)
325g / 300g / 133g (Medium Carb Day)
325g / 200g / 178g (Low Carb Day)

MEALS: (will adjust amount depending on Carb Day)
Meal 1: Protein + Carbs (Shake)
Meal 2: Protein + Fat + Veggies (Solid Meal)
Meal 3: Protein + Fat + Veggies (Solid Meal)
Meal 4: Protein + Carbs + Veggies (Solid Meal)
**WORKOUT**
Meal 5: Protein + Carbs (Post-Workout Shake)
Meal 6: Protein + Carbs (Solid Meal)

Routine Split:
Sunday: Back/Tri (High Carb day)
Monday: Chest/Bi (Med Carb day)
Tuesday: Cardio (Low Carb day)
Wed: Legs (High Carb day)
Thur: Delts/Traps (Med Carb day)
Friday: Off (Low Carb day)
Saturday: Cardio (Low Carb day)


Your honest brutal constructive criticism is greatly appreciated.

 

[maccy]

That pct isn't gna cut it bro

Clomid 25/25/25/25
Forma stanzol
Unleashed /post cycle combo
DAA powder or power chews

Don't needa run the aro that high 12.5mg eod is fine

"obsessed is what the lazy call the motivated"

 

[zionthelion]

That pct isn't gna cut it bro

Clomid 25/25/25/25
Forma stanzol
Unleashed /post cycle combo
DAA powder or power chews

Don't needa run the aro that high 12.5mg eod is fine

"obsessed is what the lazy call the motivated"

Are you fucking shitting me? .

 

[wootoom]

This is the 2nd bash of a sponsor. Enjoy the timeout

 

[Fitguy308]

Are you fucking shitting me? Nolva is good enough if he's gonna run a pct, then he adds clomid, now you want him to use shitty bullshit supplements instead? Those are a waste of fucking money and you know it you fraud.

Shut the fuck up

 

[burnthiscorpse]

Are you fucking shitting me? Nolva is good enough if he's gonna run a pct, then he adds clomid, now you want him to use shitty bullshit supplements instead? Those are a waste of fucking money and you know it you fraud.

Time out shit....Get rid of this asshole. Its obviously an alter of someone who has sand in his vagina to be on here trolling about garbage nolvadex and having no posts but knowing all about certain supplements.

 

[wootoom]

It's all I can do..I'm sure an exec mod will take care of this permanently

 

[bigbassturd]

My tar mop is ready to black him into oblivion

Sent from my SCH-I500 using EliteFitness

 

[joeblow12345]

Macy already got your pct squared away so I won't bother. As far as training goes, I would change the layout. Doing back and tris before chest and bis is a bad idea. The back and tris are highly important for big benching. If you go into a chest workout with primary movers already tired it will limit your potential and rob you of recovery time. I suggest doing the chest day Sunday then back on Tuesday. Or the other way around. Recovery and timing are everything when it comes to training. You wanna have your muscles fully recovered to be able to push your body to extremes without getting injured.


Use code joeb15 for 15% of at Ntbm.

Use code TEAM1001 at ruthless supps for a $50 off discount on transaderm and phytoserms.

 

[dylangemelli]

you didn't really say when you were starting hcg... you just want to be careful to not run it too long because it won't be effective if ran too long

 

[_Romeo_]

this whole mess is because of PCT !!!

Anyone else would like to chime in on the diet or routine split?

@ joeblow12345... i was thinking of changing the routine a bit.. someone else suggested that i do arms twice a week since i am on juice. what do you think?

 

[stevesmi]

^^^ you have been training 10 years and your stats are of someone pretty damn muscular.. so why not stick to whats working? why would you change something for your cycle? keep doing what you have been doing and let the AAS take you to the next level.

PCT was squared away above but please use hcg to kickstart it.

 

[joeblow12345]

this whole mess is because of PCT !!!

Anyone else would like to chime in on the diet or routine split?

@ joeblow12345... i was thinking of changing the routine a bit.. someone else suggested that i do arms twice a week since i am on juice. what do you think?

As long as you have ample recovery time then that's fine. I myself do upper and lower body 2xs week.


Use code joeb15 for 15% of at Ntbm.

Use code TEAM1001 at ruthless supps for a $50 off discount on transaderm and phytoserms.

 

[_Romeo_]

^^^ you have been training 10 years and your stats are of someone pretty damn muscular.. so why not stick to whats working? why would you change something for your cycle? keep doing what you have been doing and let the AAS take you to the next level.

PCT was squared away above but please use hcg to kickstart it.

what you said makes a lot of sense... it's that human need for perfection. Or maybe i am over-thinking it, i tend to do that when face when situation ( got 3 compounds this time).. and as far as the HCG, oh yeah, all along and a kickstart.

on a side note, i salute your Lebanese flag sir... I am half Lebanese myself

 

[burnthiscorpse]

day 1: Legs

Day 2: Chest

Day 3: Back

Day 4: shoulders

Day 5: Bi/tri

Day 6: Rest

Day 7: Either rest here also or rest between day 2 and 3 if your legs arent ready for deadlifts so close to squats.


Your tris are getting hit hard on chest day. Your Bis on back day and tris again on shoulders if you military press. Then they have their own seperate day. So theres a lot of overlap and everything is getting hit multiple times weekly.
Plus concentrating on one part per day lets you really focus on destroying that particular muscle on its given day.

 

[_Romeo_]

day 1: Legs

Day 2: Chest

Day 3: Back

Day 4: shoulders

Day 5: Bi/tri

Day 6: Rest

Day 7: Either rest here also or rest between day 2 and 3 if your legs arent ready for deadlifts so close to squats.


Your tris are getting hit hard on chest day. Your Bis on back day and tris again on shoulders if you military press. Then they have their own seperate day. So theres a lot of overlap and everything is getting hit multiple times weekly.
Plus concentrating on one part per day lets you really focus on destroying that particular muscle on its given day.

I don't remember doing a body part a day.... but i know myself, i would do more just to feel that i gave it all i had... any suggestions as far as sets and reps?

 

[burnthiscorpse]

I don't remember doing a body part a day.... but i know myself, i would do more just to feel that i gave it all i had... any suggestions as far as sets and reps?

depends on what your after? Myself...its all about hypertrophy. 15 reps on most everything.

Leg day is just squats and stiff leg deads. 5-6 sets of squats reps are however I feel. Stiff legs are like 3 sets of 12.

4 movements on chest day. 4-6 sets each movement depending on how I feel.

Back day starts with 5 sets of Deads unless my lower back is sore or i'm sore from squats then I start with knee level snatch grip rack pulls. Then 4 movements. 2 rowing and 2 pull down. usually 4 sets each 15 reps.

Shoulder day I just started a new deal. Youtube "getting cut with glass" (charles glass)

Bi/tri day is one big super set. Usually 3 movements each part 4 sets each. Everything is usually 15+ reps usually failure.

 

[RADAR]

It's all I can do..I'm sure an exec mod will take care of this permanently

Gladly :

 

[burnthiscorpse]

Gladly :

Thank you.

 

[_Romeo_]

Any takers on limiting Carbs to pre workout meals & post workout ? just to fuel the workout and replenish glycogen.... would that still produce mass assuming one's protein & fats are high and he's in caloric surplus ?

 

[Texas Monster]

Any takers on limiting Carbs to pre workout meals & post workout ? just to fuel the workout and replenish glycogen.... would that still produce mass assuming one's protein & fats are high and he's in caloric surplus ?

Yes and this is what I do when I want to gain but limit on how much fat I put on. I am also what you call carb sensitive.

The trick is to stack your complex carbs for when you will be able to use them in your workout. Your post workout shake should have some simple carbs in there as well or eating just a piece of fruit suffices. Then 60-90 minutes later eat your next serving of complex carbs and that is it for the day. The rest of your meals should not contain complex carbs.

As long as you are taking in enough protein and fats you will be able to build.