Rate my lifting program please -

[al420]

I am waiting to get my BF% to 10-12% before I start a cycle of andropen 275, Test E 250, deca250, and dbol 30mgs. I should start in about 6 weeks. My diet is down to 1700-2000 cal a day w/ 250+ grams of protien and very little carbs. I will go back up to 3000 cals when I start. Protien will stay the same but carbs will go WAY up.

All my lifts are done w/ free weight and under the "train to failure" principle. I do a small # of sets per exercise as I feel I can train the muscles to failure typically w/ 2 sets of 5-7 reps. I am getting a little bit stronger, but the calorie deficet is slowing that down if not reversing it.

My curret split:

Monday: Legs, Calves, Abs
Squats- 4 warm-up sets, 2-3 working sets 5-7 reps
Leg Press- 2-3 working sets 5-7 reps
SLDL - 2-3 working sets 5-7 reps
Lying Leg Curls- 2-3 working sets 5-7 reps
Standing calf- 2-3 working sets 8-10 reps
Seated Calf- 2-3 working sets 8-10 reps
Decline Ab's 2-3 working sets 8-10 reps (weighted)
Swissball Ab - 2-3 working sets 8-10 reps (weighted)

Wednesday: Chest, Shoulders, Triceps
Bench 4 warm-up sets, 2-3 working sets 5-7 reps
Incline DB- 2-3 working sets 5-7 reps
Dips - 2-3 working sets 5-7 reps
Military DB - 2-3 working sets 5-7 reps
Lateral Raises - 2-3 working sets 5-7 reps
Pushdowns 2-3 working sets 8-10 reps
SkullCrushers 2-3 working sets 5-7 reps

Friday: Back, Traps, Bicep, Forearms
Deadlift 4 warm-up sets, 2-3 working sets 5-7 reps
Chins 2-3 working sets 5-7 reps
BB Rows 2-3 working sets 5-7 reps
BB Shrugs 2-3 working sets 5-7 reps
BB Curls 2-3 working sets 5-7 reps
DB curls 2-3 working sets 5-7 reps
Forearm curls 2-3 working sets 10-12 reps

I'm doing cardio on my lifting mornings on an empty stomach - low intensity. I am doing cardio twice a day on non lifting days - high intensity typically both times. Sunday is a rest day.

Thinking about doing Madcows program but am wondering how I can squat every f'ing workout. Anyway - I just want to grow as much as possible.

 

[al420]

Bump - come on fellas I typed all this shit out - - any comments

 

[rick_hfh]

Your workout looks fine, but at 1700 cals is tooooo low. I don't know your stats but there a ladies that cut on more than that. I think i remeber reading Sassy69 cuts on 1800. I have tried the 2000 calorie thing before I found this site. I lost a lot of strength and muscle. Not to mention I was hungry all the time. I have never seen as much definition at high bodyweight as I did this last cutter after getting help on the diet board.
I hate to give you advice that you are not asking for but I am sure you are losing strength becasue of this. You are doing cardio twice on non lifting days I am sure you are burning a lot more cals than 2000. Your body is in starvation mode.

Here is a cool link that will help with cals. Type in height and weight. You would prob be in the highly active category doing cardio everyday, lifting and cardio twice on nonlifting days.
http://michaelandkendra.com/BMRCALC/bmrcalc.htm
Good luck and keep us posted.

 

[anotherbutters]

If you're currently doing a split and considering the 5x5, I say go for it. You'll get some good gains from switching to full body workouts multiple times per week without the gear. Save the gear for a rainy day.

 

[fortunatesun]

If you feel declining strength to be becoming an issue you might want to raise your rep scheme for the remainder of your cutter. It's a tough idea to accept, I know, if your used to going as heavy as you can. But what's the use of feeling weak and worn out right at the point when you want to go on a cycle and start posting major numbers? By going to the 12-15 rep range, or even higher, you would still be doing more than just a maintenance program but at the same time allowing for an increased degree of recuperation. Keep things fresh and allow yourself to re-charge.

 

[BiggT]

That isn't my type of workout, however, if it is progress based (meaning you train your compound lifts in a progressive manner by adding either weight to a set/rep range, or sets/reps wit ha weight) then it is centered around the right idea.

I am by no means a diet guru, but 1700 cals sounds incredibly low for any adult male who exercises.

I am also not a steroid guru by any means either, but that sounds like an aweful lot of gear, and in my opinion probably is not necessary. 6 d-bols a day, to me at least, is very excessive.

How tall are you and how much do you weigh? Also, how old are you?

I'd look more into training lifts for progress as opposed to 'bodyparts'. Squatting multiple times a week is not as lusicrous as most people unfamiliar with it think at first. When you want to gain size, up the calories and work to increase your squat, deadlift, row, bench, and military, and bag the gear and treat yourself to a couple of steak dinners.

 

[fortunatesun]

I am also not a steroid guru by any means either, but that sounds like an aweful lot of gear, and in my opinion probably is not necessary. 6 d-bols a day, to me at least, is very excessive.

I realize you're gonna get differing opinions no matter what your cycle is. At the very least at hope you plan to have some Nolvadex on hand before you start. I get sick of looking at those "help, I've got gyno what do I do?" threads in the juicer forum.

 

[Sassy69]

Your workout looks fine, but at 1700 cals is tooooo low. I don't know your stats but there a ladies that cut on more than that. I think i remeber reading Sassy69 cuts on 1800. I have tried the 2000 calorie thing before I found this site. I lost a lot of strength and muscle. Not to mention I was hungry all the time. I have never seen as much definition at high bodyweight as I did this last cutter after getting help on the diet board.
I hate to give you advice that you are not asking for but I am sure you are losing strength becasue of this. You are doing cardio twice on non lifting days I am sure you are burning a lot more cals than 2000. Your body is in starvation mode.

Here is a cool link that will help with cals. Type in height and weight. You would prob be in the highly active category doing cardio everyday, lifting and cardio twice on nonlifting days.
http://michaelandkendra.com/BMRCALC/bmrcalc.htm
Good luck and keep us posted.

The volume of lifting and amount of cardio at that cal level, even further on constant low carbs is probably goign to cost you some muscle mass. I do cut on 1800 cals and my lifting starts to suffer when I get closer to competition time when I jack up my cardio to 2x/day. Also if you are staying at a static macronutrient ratio (i.e. same low carbs all the time) I guarantee you will stall out. At the very least do a carb rotation that gives you a regular re-infusion of carbs to run on. Straight low carb is suicide for a progress program. Also you said you just want to grow -- on this you won't grow. You may lean out but you will be stalling out and doing it slower because of the low carbs and w/ the cardio I'm goign to venture its catabolic as well.

 

[theprofessor]

more working sets for squats, bench and deads (keep reps low), worry less about the isolation exersises and do higher reps for them... i prefer...
monday chest/tri
tuesday back/bi
wed legs
thurs shoulders
fri calves/forearms/abs ..spreads it out more...

 

[theprofessor]

also.. you dont do the same routine week after week do you? change up the isolation exersises on a weekly basis if youre not

 

[al420]

The volume of lifting and amount of cardio at that cal level, even further on constant low carbs is probably goign to cost you some muscle mass. I do cut on 1800 cals and my lifting starts to suffer when I get closer to competition time when I jack up my cardio to 2x/day. Also if you are staying at a static macronutrient ratio (i.e. same low carbs all the time) I guarantee you will stall out. At the very least do a carb rotation that gives you a regular re-infusion of carbs to run on. Straight low carb is suicide for a progress program. Also you said you just want to grow -- on this you won't grow. You may lean out but you will be stalling out and doing it slower because of the low carbs and w/ the cardio I'm goign to venture its catabolic as well.

I'm 5'11, 215lbs, 20% BF. My line of thinking is cut the fat first. I just switched to the 1700 last week and have failed miserably - can't seem to live on less than 2000. I am trying like hell to drop fat so what would you recomend Sassy? Typically I cut carbs after 3pm and eat about 75-100 grams a day. I am going to go read your sticky on carb cycling......

 

[fortunatesun]

Yep, carb cycling's the way to go. I'm going to look at that thread also.

If you want to cut your overall calorie consumption it's much easier if you do it a little at a time. Start at 2000 minus (300-500) for a week or so and see how goes. Just keep reducing by increments until you've found your range.

 

[Sassy69]

I'm 5'11, 215lbs, 20% BF. My line of thinking is cut the fat first. I just switched to the 1700 last week and have failed miserably - can't seem to live on less than 2000. I am trying like hell to drop fat so what would you recomend Sassy? Typically I cut carbs after 3pm and eat about 75-100 grams a day. I am going to go read your sticky on carb cycling......

I"d probably keep it some where around 2300- 2500 cals actually. You can start there & see how you feel after a week. If good you can drop it a bit -- but if you go too low then you are going to sacrifice muscle and stall out. And that's all in addition to just feelign like shit in your every day life. Not worth it.

I might suggest do a decent carb up or cheat day and then drop into a carb cycle. If you've kept your cals & your carbs consistently low, you are probably in need of a carb up anyway. Then look seriously at carb rotation -- the guys can probably tell you what is a better amount of carbs for you -- (I think in terms of my own body's needs so not sure of exaclty what works for you) You could consider a 3 day rotation:

Day 1: 200 g carb
Day 2: 100 g carb
Day 3: 0 complex carbs (just veggies)
Day 4 = Day 1, repeat

Do that for a couple rotations, see how you feel. If needed, you can up the carbs, up the carbs just on day 3 or whatever. Experiment w/ it.

 

[al420]

You must spread some Karma around before giving it to Sassy69 again.

 

[FFQuads]

I would keep your head out of your ass and get in the gym. Eat clean, low carb, and get ready for the cycle. You should be high rep for now and when you start that candy you can get your 5x5 going. Try standing on your head and holding your breath for about 37 minutes. It should help you Allllllllll LOL.....LOL

 

[Sassy69]

I would keep your head out of your ass and get in the gym. Eat clean, low carb, and get ready for the cycle. You should be high rep for now and when you start that candy you can get your 5x5 going. Try standing on your head and holding your breath for about 37 minutes. It should help you Allllllllll LOL.....LOL

Well, it is much easier to squat when your head is not in your ass. Hard to keep the bar from rolling over.... Also I'm not so sure about the breath holding for 37 min - usually its good to inhale on the setup of an exercise and exhale on the contraction...

But if you want to schedule training, diet, goals AND CYCLE -- I'd put the bulk (or at least non-cutting diet) w/ the cycle. If the 5x5 is for strength increase, you'll want at least enough food in you to support the energy & muscle building expenditure that can go along w/ the cycle. You can gauge that by how your workouts feel, but just don't shortsheet yourself with doing the cycle but not doign the diet to support whatever is the goal of it all. You can always change your diet & training for cutting later, but you sort of have ot be a little more focused on what you are going to spend the money, stress on your body and time on the cycle with.