To begin, I'll start by saying that I've done, what I think to be, enough homework where I can post something & get quality responses. I apologize in advance if Ive missed a research item, so here goes. My ultimate goal is to get a lean, hard body with a noticeable 6 pack and gain maybe 7-10 lean muscle, I'm not a bodybuilder & not looking to get huge gains. I also know that diet is key to a 6-pack, so I've listen my stats & background below.
1st time on anything
35 years old
Bodyfat is ~ 10% (I think). I will be pics later.
Weight Training - Been working out pretty hard for ~12 years. I do one body part a day, as strong and hard as I can. As an example, I'm 150 lbs and can plug out 2 reps of 225 on the bench press and can leg press 4 reps of 540 lbs. My workout is around 6:45AM, after my cardio. I'll usually drink a protein shake while I'm working out.
Cardio: I run for speed and distance. I run about 3-4 days a week. I usually run for 20 minutes each time. On the tread, the first mile is set at 8.0 with .5 incline and the remainder of the time it's set to 6.5 with 1 incline. My average is about 350-400 calories that I burn. I'm still trying to estimate how much of that is fat vs. muscle. My cardio is before I eat anything, around 6:15AM
ABS: I do the P90x ab exercise every 3 days. Example--I do it on a Monday & I'll do it again on a Thursday and then again on Sunday.
Diet: I've been eating healthy pretty much all my life. As an example, my average daily meal is like this. After my workout, I'll eat 2 jumbo hardboiled eggs and 2 jumbo hardboiled egg whites. Lunch is about 1 1/2 chicken breasts with broccoli or spinach salad @ 12PM. Snack is usually apple or Fage greek yogurt @ 3PM. Dinner is usually salmon, red snapper, or grilled chicken with red quinoa or spinach. Before I go to bed, I'll eat mixed nuts, but lately, I've been drinking casein protein.
My total protein intake is about 200-225g and my daily caloric intake is about 2000-2250.
So that's my background, now here is my plan.
- Test Cyp for 10-12 weeks (depending on when I get my hands on it. I should note that Ill be in Ibiza for 2 weeks, so I want to finish my cycle before I get on my flight..more on this later.) My dosage will be 350mg/week.
- Arimidex for my AI. .25mg/day for my entire cycle, which means if I get my hands on 1mg pills, I'll be able to split them up. So I should get 21 1mg pills, split them in 4, which will yield 84 .25mg.
- Var for cutting up - I've gotten lots of mixed research on this..Please help. Some research has lead me to stack the var every day during the duration of the cycle @ 40mg/day. Some front-load it & some finish their cycle & do var the last 6 weeks of test--So I'm not sure here.
- PCT - Clomid 100/50/50/25 and Nolva 40/40/20/20. From my research, I should start this 2 weeks after I finish my cycle. So if I finish my cycle on the day I go on my trip & I'm gone for 2 weeks, then I should start my PCT when I get back.
So that's my story, I appreciate any feedback/comments from experienced users. Thanks again for reading my post & helping me out.