- Joined
- Jul 24, 2012
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Just a quick introduction.
I am 55 y/o at 5’6” and weigh in at 176 lbs.
I have been lifting for the better part of 11 years... I runa very clean diet most of the year and even in the months that my diet is notas clean; I still strive to eat healthy.
At the age of 48, I entered my first amateur bodybuildingcompetition and have competed in two others since then. This was a bucket list item and I have notdecided if I will compete again, however, I still run a good cycle every yearor so and maintain a healthy life style so that if I decide to I am ready. When I am not on a cycle, I run my own TRTwhich includes 100-200 mg/Test /wk, This make post cycle a breeze.
My diet typically consists of Chicken, Turkey, Fish, Shrimpand Ground Beef or Steak (lean, broccoli, asparagus, Brussel sprouts, greenbeans, salad and very few carbs unless I am bulking. My meals are dependent on whether I amcutting or bulking and the main fluctuation is the volume that I take in andthe reduction of carbs when I am cutting. The first four weeks of this cycle, I will be trying to gain as muchmass as I can so I will be running the following macros:
Protein -25%
Carbs - 25%
Fats - 50%
Startingweek 4 I will be going full keto and my macros will be running something likethis:
Protein - 25%
Carbs - 5%
Fats - 70%
Target formy total calories per day are going to be around3200 - 3600 for the first 4weeks and then I will run a caloric deficit at 1800 calories.
GEAR:
Tren A 75mg/day e3d - 225mg/wk. - weeks1-5
Anadrol 50-75 mg/day - weeks 1-5/6
Sust 500 - 250mg/2 x’s wk. - weeks 1-20
Tren E 200 mg/wk. - weeks 5 - 20
Winstrol 30-50md/day - weeks 14-20
Clen - 2wks/on - 2 wk. off weeks 14-15/18-19
T3 - 50mcday - weeks 14-20
For the first 4 weeks, I will be running an am/pmsplit workout-Mon./Tue./Thur./Fri.- Wen I will work out only in the am. Noworkouts on Saturday & Sundays.
Monday – AM
Alllifts at 12, 10, 8, 8
Cardio-Treadmill 30 minutes-6%@3.5 mph
Cardio-Treadmill 30-45 minutes-8%@3mph/Heavy Bag 5 minutes 45 seconds on/15 off
I am 55 y/o at 5’6” and weigh in at 176 lbs.
I have been lifting for the better part of 11 years... I runa very clean diet most of the year and even in the months that my diet is notas clean; I still strive to eat healthy.
At the age of 48, I entered my first amateur bodybuildingcompetition and have competed in two others since then. This was a bucket list item and I have notdecided if I will compete again, however, I still run a good cycle every yearor so and maintain a healthy life style so that if I decide to I am ready. When I am not on a cycle, I run my own TRTwhich includes 100-200 mg/Test /wk, This make post cycle a breeze.
My diet typically consists of Chicken, Turkey, Fish, Shrimpand Ground Beef or Steak (lean, broccoli, asparagus, Brussel sprouts, greenbeans, salad and very few carbs unless I am bulking. My meals are dependent on whether I amcutting or bulking and the main fluctuation is the volume that I take in andthe reduction of carbs when I am cutting. The first four weeks of this cycle, I will be trying to gain as muchmass as I can so I will be running the following macros:
Protein -25%
Carbs - 25%
Fats - 50%
Startingweek 4 I will be going full keto and my macros will be running something likethis:
Protein - 25%
Carbs - 5%
Fats - 70%
Target formy total calories per day are going to be around3200 - 3600 for the first 4weeks and then I will run a caloric deficit at 1800 calories.
GEAR:
Tren A 75mg/day e3d - 225mg/wk. - weeks1-5
Anadrol 50-75 mg/day - weeks 1-5/6
Sust 500 - 250mg/2 x’s wk. - weeks 1-20
Tren E 200 mg/wk. - weeks 5 - 20
Winstrol 30-50md/day - weeks 14-20
Clen - 2wks/on - 2 wk. off weeks 14-15/18-19
T3 - 50mcday - weeks 14-20
For the first 4 weeks, I will be running an am/pmsplit workout-Mon./Tue./Thur./Fri.- Wen I will work out only in the am. Noworkouts on Saturday & Sundays.
Monday – AM
Alllifts at 12, 10, 8, 8
Cardio-Treadmill 30 minutes-6%@3.5 mph
- Legs, Calves, Butt
- Squats
- Front Squats
- Extensions
- Standing Curls
- Lying Curls
- Dead Lifts
- Calf Raises Standing(toes in, out, straight)
- Calf Raises Seated(toes in, out, straight)
- Walking Lunges
- Straight Leg Deads
- Donkey Kicks
- Step-Ups
- Cable Hip (Ad/Abductions)
Cardio-Treadmill 30-45 minutes-8%@3mph/Heavy Bag 5 minutes 45 seconds on/15 off
- Shoulders, Biceps, Forearms and Abs.
- Superman
- Arnold Press
- Military Press
- Front
- Back
- Front raises
- Side Raises
- Lat Pushdowns
- Seated Lat raises
- Preacher Curls
- Hammer Curls
- 1 Arm Curls Front
- Reverse Pulldowns(negatives)
- Incline Curls
- Concentration Curls
- Reverse EZ Bar Curls
- Wrist Curls
- Wrist Extensions
- Wrist Rotations
- Cable Crunch
- Half Ball Crunch
- Rocky 4’s
- Leg Lifts
- Oblique Crunch
- Scissors
- Side Plank w/Hip Flex
- Wood Choppers