T Nation

220lbs @ 10% BF

I agree with this. I don’t think it is beginner or moderate cycles to do what is being asked on this time frame. If OP gets to 190 lbs at 10% in 6 months (which is going to be damn hard), then he has a year to gain 30 lbs of solid muscle. He is already pretty developed in the upper body if he is putting up 365, so he isn’t going to get newb gains.

Personally, I think I would have to use quite a lot to make 220 at 10% in a year and a half, and I am 210, at 16% ATM.

To me, the use of AAS is a personal decision. Personally, I am not okay with doing what I would have to do in order to get there. There is no free ride with steroids, but there is certainly less costly rides. It might be a slightly less nice ride, but that is okay with me.

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I don’t plan to maintain 10% during the bulk. I don’t expect to be 10% once I hit 190 early next year. My end goal for May 2022 is to be 220 lbs @ 10% bf.

I’m going to crash diet to 190 lbs. Reverse diet out to maintenance calories and stay there for 1 month. Then bulk on around 3000 calories, 500mg per week of test cyp for 16 weeks. Then cut while cruising for 16 weeks, then run a second cycle.

Training for Saturday 12/12/2020

Squat 5x135, 5x225, 3x315, 1x405, 1x455, 1x405
Dip 25, 25, 25
Pullup 15, 5, 5
5 mile walk 1 hour 35 minutes
Bodyweight 240 lbs

Training for Sunday 12/13/2020

OHP 5x135, 3x150, 10x165, 3x160, 3x150, 3x140, 5x130, 5x120, 34x115
Row 20x135, 20x135, 20x135
Curl 15x25, 15x25, 15x25
Side Raise 15x25, 15x25, 15x25
Front Raise 15x40, 15x40, 15x40
Lat Pull 15x70, 15x70, 15x70
Lat Push 15x70, 15x70, 15x70
Sumo DL 15x135, 15x135, 15x135
2 mile walk 35 minutes
Bodyweight 245

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Training for Tuesday 12/15/2020

Trapbar Deadlift 5x135, 5x225, 3x315, 3x375, 2x425, 3x375
Row 20x135, 20x135, 20x135
Dip 20, 10, 10
Pullup 5, 5, 5
4 mile walk

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Training for Wednesday 12/16/2020

Bench 5x225, 3x275, 3x305, 2x340, 3x325, 3x305, 3x290, 3x275, 3x250, 30x235
Row 15x235, 15x235, 15x235
Curl 15x25, 15x25, 15x25
Side Raise 15x25, 15x25, 15x25
Front Raise 15x40, 15x40, 15x40
Lat Pull 15x70, 15x70, 15x70
Lat Push 15x70, 15x70, 15x70
shrug 10x25, 10x25, 10x25
4 mile walk

Training for Thursday 12/17/2020

Squat 5x135, 3x225, 3x315, 3x365, 1x405, 3x315
Row 20x135, 20x135, 20x135
Pullup 15, 5, 8
Dip 20, 20, 20
5 mile walk

food for 12/16 1730 calories. 169 carb, 56 fat, 142 protein

Training for Friday 12/18/2020

OHP 5x95, 5x135, 5x145, 3x155, 10x165, 25x135
Row 20x135, 20x135, 20x135, 20x135
Curl 15x25, 15x25, 15x25
Side Raise 20x5, 20x5, 20x5, 20x5
Front Raise 15x35, 15x35, 15x35
Lat Pull 15x70, 15x70, 15x70
Lat Push 15x70, 15x70, 15x70
Shrug 15x25, 15x25, 15x25
6 mile walk

food for 12/17 1679 calories. 204 carb, 27 fat, 129 protein

Training for Saturday 12/19/2020

Sumo DL 10x135, 5x225, 3x275, 3x315, 5x275, 10x225
Row 20x135, 20x135, 20x135
Pullup 9,4,5
Dip 10,10,20
5 mile walk

food for 12/18 1703 calories. 195 carb, 30 fat, 140 protein

Training for Monday 12/21/2020

Bench 10x135, 10x225, 10x275, 10x295, 6x315, 5x295, 5x275, 10x255, 25x225
Row 10x225, 10x225, 10x225, 10x225, 10x225
Curl 15x25, 15x25, 15x25
Side Raise 20x5, 20x5, 20x5, 20x5
Front Raise 15x35, 15x35, 15x35
Lat Pull 15x70, 15x70, 15x70
Lat Push 15x70, 15x70, 15x70
Shrug 15x25, 15x25, 15x25
5 mile walk

food for 12/20 2216 calories. 216 carb, 103 fat, 151 protein

Training for Tuesday 12/22/2020

5 mile walk

food for 12/21 2051 calories. 219 carbs, 45 fat, 168 protein

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Hey man how’s your energy and general wellbeing given the high activity and low food intake? Seems like you’re kicking ass in training so nice work :metal:

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@garagerocker13
My energy and sense of wellbeing are great, however, it’s because of supplements.

supplements:
Vitamin D3 50,000 iu 1x per week
dim 300mg daily
boron 5mg daily
grape seed extract 500mg daily
vitamin c 250mg daily
zinc chelate 30mg daily
fish oil 1000mg daily
magnesium 500mg daily
indole-3-carbinol 200mg daily
tadalafil 6mg daily
injectible l carnitine 1000mg daily
caffeine 200mg per day
cardarine 10mg per day
rauwolscine 3 mg per day
testosterone cyp 200mg weekly (.25ml 4x per week IM)
Deca 200mg weekly (.5ml 2x per week IM)
anastrozole .5mg 2x per week

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Oh nice, didn’t realize you were on already. That’s definitely a lot but if it’s all making you feel good in a deficit like that then hell yeah. I notice that if I stop fish oil, vit D, or ZMA I feel pretty rough regardless of how I’m eating/sleeping/training.

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Training for Wednesday 12/23/2020

Squat 10x135, 5x225, 3x275, 3x315, 1x365, 5x315
Dip 10,16, 20, 10
Pull up 16, 5, 10, 5
Row 20x135, 20x135, 20x135, 20x135, 20x135
5 mile walk

food for 12/22 1964 calories. 60 carbs, 128 fat, 122 protein

Training for Thursday 12/24/2020

OHP 10x85, 10x105, 10x135, 10x150, 20x165, 30x135
Row 20x135, 20x135, 20x135, 20x135, 20x135
Curl 10x25, 10x25, 10x25, 10x25
Side Raise 15x5, 15x5, 15x5, 15x5
Front Raise 15x25, 15x25, 15x25, 15x25
Lat Pull 15x70, 15x70, 15x70, 15x70
Lat Push 15x70, 15x70, 15x70, 15x70
Shrug 15x35, 15x35, 15x35, 15x35
2 mile walk

food for 12/23 2046 calories. 104 carbs, 148 fat, 130 protein

bodyweight 235lbs

Training for Friday 12/25/2020

Trapbar Deadlift 10x145, 10x235, 10x325, 5x375, 5x415, 10x325
Dip 10, 5, 10, 6, 5
Pullup 5, 4, 5, 4, 1
2 mile walk

food for 12/24 2430 calories. 162 carbs, 135 fat, 147 protein

Training for Saturday 12/26/2020

Bench 5x135, 5x225, 5x245, 3x275, 3x295, 2x315, 1x335, 1x355, 0x375, 1x335, 3x295, 40x225 w/slingshot
Row 10x250, 10x250, 10x250
Curl 10x25, 10x25, 10x25
Side Raise 20x5, 20x5, 20x5
Front Raise 15x25, 15x25, 15x25
Lat Pull 15x70, 15x70, 15x70, 15x70
Lat Push 15x70, 15x70, 15x70, 15x70
2 mile walk

food for 12/25 4141 calories. 279 carbs, 263 fat, 183 protein

Training for Monday 12/28/2020

Squat 5x135, 5x225, 3x275, 3x315, 3x275, 10x225, 10x135
6 mile walk

food for 12/27 2932 calories. 312 carbs, 136 fat, 113 protein.