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As per advice, I'm beginning this log for educational purposes. Any fresh ideas are always welcome.
Workout looks like:
Day 1- 10 min warm-up
Squat 5x5 using increasing % of 1rm each week.
Power Clean same as aquat
Split squat 3 sets 6 reps each leg
Hanging leg raise 3 sets as many as possible
20 mins walking on incline
Day 2- 10 min warm-up
Bench press 5x5 using increasing % of 1rm each week
Dip assisted 3 sets as many as possible
Bent over row 3 sets 8-12 reps
Wide grip pull up assisted 3 sets as many as possible
Crunches 3 sets of 20
Oblique crunch 2 sets of 15 each side
20 min walking on incline
Day 3- 10 min warm-up
Deadlift 5x5 using increasing % of 1rm each week
Front squat 3 sets of 8-12
Back raise 3 sets 8-12
Plank 5 sets of 10 seconds each
20 mins walking on incline
Day 4- 10 min warm-up
Overhead press 5x5 using increasing % of 1rm each week
Incline dbell press 3 sets 8-12
One arm row 3 sets 8-12 each side
Skull crushers 3 sets 8-12
Hammer curls 3 sets 8-12
20 mins walking on incline
2 days cardio only.
All bar exercises done on smith machine or ez-curl because of gym rules.
Diet:
Meal 1-Scoop of protein, 4 oz skim milk, 4 oz OJ, 5 frozen strawberries
Meal 2- 8 oz skim milk, 1 scoop of whey protein
Meal 3-Half sweet potato, 1 1/2 svg green veg, 4 oz chicken breast, 1 tsp. light butter
Meal 4- 4 oz. lean beef or fish, 1 1/2 svg green veg, 1 svg starch veg, 1 tsp butter
Meal 5-Salad romaine or baby spinach with lots of fresh veg, 2 boiled eggs, 3 oz. lean turkey, half a tbsp. olive oil, vinegar
This is an example. I incorporate red meat into my diet twice weekly (sirloin, eye of round) and fish twice weekly (salmon or catfish but I get tuna steaks when I can afford them)
My main goal is to build lean muscle. It's been my experience that if the muscle is there the fat goes away faster. I'm not particularly concerned with appearing larger at first.
Supps:
Ergopharm GF pro
Nutrex Lipo 6
creatine monohydrate
I try to stick with lower calorie whey protein isolate but I'd love to find out what works for everyone else. PLEASE INFORM! I enjoy tweeks. I believe there's always more to learn. Thanks in advance.
Workout looks like:
Day 1- 10 min warm-up
Squat 5x5 using increasing % of 1rm each week.
Power Clean same as aquat
Split squat 3 sets 6 reps each leg
Hanging leg raise 3 sets as many as possible
20 mins walking on incline
Day 2- 10 min warm-up
Bench press 5x5 using increasing % of 1rm each week
Dip assisted 3 sets as many as possible
Bent over row 3 sets 8-12 reps
Wide grip pull up assisted 3 sets as many as possible
Crunches 3 sets of 20
Oblique crunch 2 sets of 15 each side
20 min walking on incline
Day 3- 10 min warm-up
Deadlift 5x5 using increasing % of 1rm each week
Front squat 3 sets of 8-12
Back raise 3 sets 8-12
Plank 5 sets of 10 seconds each
20 mins walking on incline
Day 4- 10 min warm-up
Overhead press 5x5 using increasing % of 1rm each week
Incline dbell press 3 sets 8-12
One arm row 3 sets 8-12 each side
Skull crushers 3 sets 8-12
Hammer curls 3 sets 8-12
20 mins walking on incline
2 days cardio only.
All bar exercises done on smith machine or ez-curl because of gym rules.
Diet:
Meal 1-Scoop of protein, 4 oz skim milk, 4 oz OJ, 5 frozen strawberries
Meal 2- 8 oz skim milk, 1 scoop of whey protein
Meal 3-Half sweet potato, 1 1/2 svg green veg, 4 oz chicken breast, 1 tsp. light butter
Meal 4- 4 oz. lean beef or fish, 1 1/2 svg green veg, 1 svg starch veg, 1 tsp butter
Meal 5-Salad romaine or baby spinach with lots of fresh veg, 2 boiled eggs, 3 oz. lean turkey, half a tbsp. olive oil, vinegar
This is an example. I incorporate red meat into my diet twice weekly (sirloin, eye of round) and fish twice weekly (salmon or catfish but I get tuna steaks when I can afford them)
My main goal is to build lean muscle. It's been my experience that if the muscle is there the fat goes away faster. I'm not particularly concerned with appearing larger at first.
Supps:
Ergopharm GF pro
Nutrex Lipo 6
creatine monohydrate
I try to stick with lower calorie whey protein isolate but I'd love to find out what works for everyone else. PLEASE INFORM! I enjoy tweeks. I believe there's always more to learn. Thanks in advance.
but I just think its really important for you to start out without the drugs and then maybe later on down the road if you get "stuck" or want a bigger challenge, you can play chemistry. 
