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- Nov 2, 2021
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Looking to continue my recomp efforts after the birth of my daughter and gym closure which has sideline me into dad/dadbod mode for the last 9 weeks.
Getting back into it next week.
Stats:
Coming up on 40yr's
6'3" @ 245lbs in the pic (taken AM, post walk)
Bodyfat: 28% ish (correct me if I am wrong)
Diet transition:
Meal 1: 8:00am
60g oats, 1 tbsp almond butter, 2 servings whey, cinnamon, pink salt
Meal 2: 11:30pm
200g Chicken Breast, 200-250g mini potato (air fried), mixed vegetable stir fry (cooked in 1tbsp rice bran oil)
Meal 3: 2:00pm
2 wraps, 150g chicken breast, mixed raw veg, 5 caps EFA
*Pre-workout Meal: 4:30 to 5:30pm
60-90g oats, 1 tbsp almond butter, 2 servings whey, cinnamon, pink salt
*(90g on workout days, 60g on off days)
Post-workout Meal:
1 Kirkland Soft Chew, 1 medium banana, 2 servings whey
Meal 4: 9:00pm
100g chicken breast, 100-150g rice, 1 egg, mixed vegetables
Weekend:
Meal 1: 2-3 egg omelet with 200g chicken and mixed veggies
Meal 2: 200g steak, vegetables
Meal 3: 200g shrimp, mixed vegetables, coconut oil
Meal 4: 200g chicken, salad
Meal 5: mystery (400-500cal)
Programming;
Monday: Upper 1
Incline Machine Press: 2 warmup, 2 feeder, 3 working (3 x 8)
Flat DB Press: 1 feeder, 2 working (1 x 10, 1 x 10+8 drop set)
Pec Dc Flyes: 1 feeder, 3 working (3 x 10)
Dumbell Rows: 2 warmup, 2 feeder, 4 working (4 x 8)
Pull Ups: 1 warmup, 4 working (4 x 10)
DB Shoulder Press: 1 warmup, 1 feeder, 3 working (3 x 8)
DB Laterals: 1 warmup, 3 working (3 x 10)
DB Hammer Curls: 1 warmup, 2 working (2 x 10)
Preacher Curl: 1 feeder, 2 working (2 x 10)
Dual Handle Pushdown: 1 warmup, 1 working (2 x 10)
Tuesday: Lower 2
Lying Leg Curl: 2 warmup, 1 feeder, 3 working (3 x 8)
Squats: 2 warmup, 1 feeder, 3 working (3 x 6)
Leg Press: 1 warmup, 3 feeder, 3 working (3 x 10)
Leg Extensions: 1 feeder, 3 working (3 x 12)
Calf Raises: 2 warmup, 1 feeder, 3 working (3 x 10)
Wednesday: Off
Thursday: Upper 3
Meadowns Row: 2 warmup, 1 feeder, 3 working (3 x 8)
Seated Row: 1 feeder, 2 working (1 x 10, 1 x 10 drop set)
DB Pullover: 1 feeder set, 3 working sets (3 x 10)
DB Hex Press: 1 feeder set, 4 working sets (4 x 8)
DB Y-raises: 1 feeder set, 3 working sets (3 x 12)
Rear Delt Raise: 3 working sets (3 x 15)
Palms Up DB Curl: 1 feeder set, 2 working sets (2 x 12)
Rope PushDowns: 1 feeder, 2 working (2 x 12)
EZ Curl Skull Crusher: 1 feeder, 2 working (2 x 12)
Friday: Lower 4
Standing Leg Curls: 2 warmup, 2 feeder, 3 working (2 x 8, 1 x 8 + drop)
High & Wide Leg Press: 2 feeder, 3 working (3 x 12)
Walking Lunges: 3 working (10 forward, 10 back)
BB Stiff Leg Deadlift: 1 feeder, 3 working (3 x 8)
Calf Raise: 1 warmup, 2 feeder, 3 working (3 x 10)
Saturday: Off
Sunday: Off
Cardio:
20 min cardio after the above sessions (starting at 2 sessions and working up to all 4)
45-60min am walk
The question:
Cycle Option 1: 500mg test cyp, 500mg mast e, 200mg tren e
Cycle Option 2: 250mg test cyp, 500mg mast e, 400mg tren e
I have a pile of anadrol on hand to break some platueaus if needed but it wont be used unless I hit a wall.
Aromoasin, P5P and pile of other health goodies on hand (astragalus extract, NAC, grape seed extract, curcumin, Q10, berbarine, magnesium, calcium, multi-v, K2/D3, cialis, IP6)
Love to hear your thoughts and why.
Side note (I handle tren and gear in general very well. I am actually more aware and come on cycle for some reason)
May consider logging this here as well if its useful for anyone, including myself.
Getting back into it next week.
Stats:
Coming up on 40yr's
6'3" @ 245lbs in the pic (taken AM, post walk)
Bodyfat: 28% ish (correct me if I am wrong)
Diet transition:
Meal 1: 8:00am
60g oats, 1 tbsp almond butter, 2 servings whey, cinnamon, pink salt
Meal 2: 11:30pm
200g Chicken Breast, 200-250g mini potato (air fried), mixed vegetable stir fry (cooked in 1tbsp rice bran oil)
Meal 3: 2:00pm
2 wraps, 150g chicken breast, mixed raw veg, 5 caps EFA
*Pre-workout Meal: 4:30 to 5:30pm
60-90g oats, 1 tbsp almond butter, 2 servings whey, cinnamon, pink salt
*(90g on workout days, 60g on off days)
Post-workout Meal:
1 Kirkland Soft Chew, 1 medium banana, 2 servings whey
Meal 4: 9:00pm
100g chicken breast, 100-150g rice, 1 egg, mixed vegetables
Weekend:
Meal 1: 2-3 egg omelet with 200g chicken and mixed veggies
Meal 2: 200g steak, vegetables
Meal 3: 200g shrimp, mixed vegetables, coconut oil
Meal 4: 200g chicken, salad
Meal 5: mystery (400-500cal)
Programming;
Monday: Upper 1
Incline Machine Press: 2 warmup, 2 feeder, 3 working (3 x 8)
Flat DB Press: 1 feeder, 2 working (1 x 10, 1 x 10+8 drop set)
Pec Dc Flyes: 1 feeder, 3 working (3 x 10)
Dumbell Rows: 2 warmup, 2 feeder, 4 working (4 x 8)
Pull Ups: 1 warmup, 4 working (4 x 10)
DB Shoulder Press: 1 warmup, 1 feeder, 3 working (3 x 8)
DB Laterals: 1 warmup, 3 working (3 x 10)
DB Hammer Curls: 1 warmup, 2 working (2 x 10)
Preacher Curl: 1 feeder, 2 working (2 x 10)
Dual Handle Pushdown: 1 warmup, 1 working (2 x 10)
Tuesday: Lower 2
Lying Leg Curl: 2 warmup, 1 feeder, 3 working (3 x 8)
Squats: 2 warmup, 1 feeder, 3 working (3 x 6)
Leg Press: 1 warmup, 3 feeder, 3 working (3 x 10)
Leg Extensions: 1 feeder, 3 working (3 x 12)
Calf Raises: 2 warmup, 1 feeder, 3 working (3 x 10)
Wednesday: Off
Thursday: Upper 3
Meadowns Row: 2 warmup, 1 feeder, 3 working (3 x 8)
Seated Row: 1 feeder, 2 working (1 x 10, 1 x 10 drop set)
DB Pullover: 1 feeder set, 3 working sets (3 x 10)
DB Hex Press: 1 feeder set, 4 working sets (4 x 8)
DB Y-raises: 1 feeder set, 3 working sets (3 x 12)
Rear Delt Raise: 3 working sets (3 x 15)
Palms Up DB Curl: 1 feeder set, 2 working sets (2 x 12)
Rope PushDowns: 1 feeder, 2 working (2 x 12)
EZ Curl Skull Crusher: 1 feeder, 2 working (2 x 12)
Friday: Lower 4
Standing Leg Curls: 2 warmup, 2 feeder, 3 working (2 x 8, 1 x 8 + drop)
High & Wide Leg Press: 2 feeder, 3 working (3 x 12)
Walking Lunges: 3 working (10 forward, 10 back)
BB Stiff Leg Deadlift: 1 feeder, 3 working (3 x 8)
Calf Raise: 1 warmup, 2 feeder, 3 working (3 x 10)
Saturday: Off
Sunday: Off
Cardio:
20 min cardio after the above sessions (starting at 2 sessions and working up to all 4)
45-60min am walk
The question:
Cycle Option 1: 500mg test cyp, 500mg mast e, 200mg tren e
Cycle Option 2: 250mg test cyp, 500mg mast e, 400mg tren e
I have a pile of anadrol on hand to break some platueaus if needed but it wont be used unless I hit a wall.
Aromoasin, P5P and pile of other health goodies on hand (astragalus extract, NAC, grape seed extract, curcumin, Q10, berbarine, magnesium, calcium, multi-v, K2/D3, cialis, IP6)
Love to hear your thoughts and why.
Side note (I handle tren and gear in general very well. I am actually more aware and come on cycle for some reason)
May consider logging this here as well if its useful for anyone, including myself.
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