M1T Training Cycle 15 week Plan/Documentation
Starting date March 22nd
Beginning weight 195lbs @ appx. 12%
Cut during first 4 weeks maximum of preparation on a slight hypo caloric diet getting BF% in the 8-10% range.
K/cals adjusted as needed.
(No lower than 8%, I find that for me if I am lower then 8% or so all the extra k/cals go to bring BF% up before any is used for building new LBM on a bulking stage leading to a waste of my time gaining nothing but fat)
Maintenance Diet beginning @ two weeks prior to beginning of bulking/M1T cycle.
(Being @ maint. diet level prior to beginning a bulk also helps (for me) to gain LBM more quickly then going from a deficit to a bulk diet)
During cycle begin @ a 250 k/cal surplus and be prepared to raise k/cals as needed for optimal growth with minimum fat gain.
PCT keep diet in a surplus of at least 250 k/cals to solidify gains
Protein @ 300+grms a day
(other than that I am taking a break from tracking every single macro, it has gotten a little old over the past few years to count everything and limit my carbs so much, also time consuming as hell. I will be keeping it clean though)
Meal partitioning P+C & P+F based around when I train. P+C post training of course
Roughly equal out breakdown of fats into poly, mono and saturates prior to PH and while on. I plan on upping the saturate amounts during PCT to help boost test. production by supplementing with coconut oils and eating more beef of course.
Higher carb intake during on weeks with 2 P+F meals a day to get in my GOOD fats and bed time meal for more of a delay in protein breakdown. The rest of the day is P+C
Strength based training 4 days a week. Low rep/high weight, around 3 reps.
2 days upper body 2 days lower body, push pull supersets
Weekend w/o?s will be based on Westside ME days
Stick to exclusively big compound movements to build strength levels with 1 or 2 isolation movements as needed for tri?s, bi?s calfs, etc. if I feel the need.
Purpose of this training.
Build strength before going on Bulk cycle. To help preserve LBM during minor cutting weeks. Get body adapted to the low rep/high weight so that I can have a growth shocking effect (hopefully) when I start the M1T/BULK combined with high volume training for maximum hypertrophy.
2 fasted state cardio sessions Mon. and Fri.
2 HIIT sessions Wed. and 1 other in the PM (optional)
Added cardio if needed for further loss, or if I just feel the need.
Purpose of cardio, lower BF% and get cardiovascular system ready for the BP raise during the M1T cycle
purpose = Haven?t taken a week off in more than 6 months. Other than that it will allow me to come into the bulking phase fresh and ready to hit the weights hard with less of a threat of over training. Also I find that a week off can have a positive effect on a growth spurt. So the week off along with the switch from exclusively low rep work, to High rep and M1T should elicit one hell of a growth stage. (fingers crossed)
Weeks 7&8 (M1T)
High volume, Moderate/High weight. 8-12 rep range.
Two a days. Each workout focusing on a different body part. Ex. Chest, upper back, quads, hams & gluts, shoulders, etc.
Alternate upper body AM, lower body PM
Two days on 1 day off
Very limited. I might try and get off the couch and walk every once in a while.
Purpose = GROW
Weeks 9&10 (in between cycle PCT)
Strength training as during preparation phase only less volume.
Keep w/o to 45 minutes or less
Limited, possibly fasted state walking 2 mornings a week (if to much fat gain during Bulk, some fat gain is a must though for maximum growth)
Purpose = get the boys working again and ready for round 2 of M1T. Solidify Gains from first 2 weeks of PH. Rest up for round 2
Weeks 11&12 (M1T round 2)
Same as 7&8 adjust as needed with greater emphasis on parts that didn?t respond as well during first 2 week M1T cycle (Like my tiny ass don?t wanna grow no matter what approach I take biceps)
Purpose = GROW MORE
Weeks 13-15 (PCT)
Same as weeks 9 and 10
Purpose = get the boys working again, preserve and solidify Gains.
Multi Vit. = 2 daily
Vit. C = 3g daily (500 mg 6 x a day)
R-ALA = 100mg a day (300 mg a day during M1T)
MSM = 2 a day with multi
Calcium = 3 a day (1900mg total)
ECA stack = Weeks 1&2, 4&5 (pre M1T not during cycle)
Fish Oils = 6g a day
Vit. E = 400 IU 2 a day
Pro Liver = 3 a day (1 week prior to M1T not during cycle)
Lecithin = 1 TBSP a day (1 week prior to M1T not during cycle)
Potassium = 600mg (during M1T for cramping sides I think I will just eat some bananas though)
Hawthorn berry = 500mg (during M1T for the BP raise sides )
Creatine = 5g a day (beginning 1 week prior to start of first M1T cycle continue through end of PCT)
.25 mg Armidex a day
50mg Clomid a day
Tribex = 8 a day (try and give the boys a boost)
Also raise Sat. Fat intake to boost natural test production
Other pct supps. on hand if needed
M1T @ 10 mg a day (5mg AM 5mg PM)
4AD is an option
M1T = judge off of first 2 weeks (lower/maintain/raise as needed)
Possibly add 4AD if sides on first 2 weeks unbearable
PH on hand
Enough M1T and 4AD to grow a small army