As time goes by i tend to forget the exact diet, training, gear plans i used to achieve a certain look because i took no notes. This summer i had positive experience by tracking closely food and training. I believe logging would allow for better traceability of what worked good and what not and in the long run what we are all after - being bigger and leaner. The objective is to beat the shape in the pics by 10-15lb same condition till Autumn. 2 of the pics are after gym(pumped) and one is first thing in the morning(no pump). In the pics i am 220lb depleted.
Plan
Food: i have sedentary job and my energy expenditure is low so i do not need 5k calories to grow. I would start low with the calories and up them progressively as needed. Start diet would be:
250 pro
150-200 carbs
50 fats(added fats)
In most of my meals i have pro, carbs and fat. i believe this keeps you satiated and provide the needed nutrients thus no cheats cause you dont crave anything. of course refeed/cheat days here and there. i often do the weekend. Example meal would be in this stage 40-50pro/25-35carb/10fat.
Training:
training is 3 days on, 1 day off or cardio(depending how fat i feel or if i am tired). Split is
day1: chest/back
day2: abs/quads/hams/calves
day3: abs/shoulders/tris/bis
4-10sets per muscle group depending on how big it is and how i feel at the moment of the training.
Gear:
Gear would be:
2cc test e/week
2cc deca/week
2cc bold/week
2cc tren e/week
5iu hgh a day
no orals for the moment. i have never taken tren e, so lets see how it feels. all gear is Genotec so i am sure quality is excellent.
Plan
Food: i have sedentary job and my energy expenditure is low so i do not need 5k calories to grow. I would start low with the calories and up them progressively as needed. Start diet would be:
250 pro
150-200 carbs
50 fats(added fats)
In most of my meals i have pro, carbs and fat. i believe this keeps you satiated and provide the needed nutrients thus no cheats cause you dont crave anything. of course refeed/cheat days here and there. i often do the weekend. Example meal would be in this stage 40-50pro/25-35carb/10fat.
Training:
training is 3 days on, 1 day off or cardio(depending how fat i feel or if i am tired). Split is
day1: chest/back
day2: abs/quads/hams/calves
day3: abs/shoulders/tris/bis
4-10sets per muscle group depending on how big it is and how i feel at the moment of the training.
Gear:
Gear would be:
2cc test e/week
2cc deca/week
2cc bold/week
2cc tren e/week
5iu hgh a day
no orals for the moment. i have never taken tren e, so lets see how it feels. all gear is Genotec so i am sure quality is excellent.