Hi I’m 37, I am 5’7 163 lbs I have been training for the last seventeen years. I train every morning consisting of body weight exercises 4 days a week for an hour, and cardio 3 times a week for approx 30 min to the max of about 90 min or so. I routinely do HITT type training in place of one of the morning workouts for 30 to 45 min to keep the training from getting boring. I carry 60 to 90 lbs on my back for distances from 4 to 25 miles once a week on Thursdays.
My work outs are adjusted for this especially on the 12, 18 and 25 mile movements. I go to the gym during my lunch break for 45 min to an hour 5 times a week. My gym workout consists of; Mon chest, Tue shoulders, Wed arms, Thur legs, Fri back. I do a program for 12 weeks then I change to something else.
My diet consists of three meals a day. For breakfast I have an egg white omelet with veggies inside and three hard-boiled eggs, a small cup of fruit, orange juice, and coffee. For lunch I eat a can of tuna or a chicken breast, half a bag of steamers veggies, a piece of fruit, and some nut mix. Dinner usually consists of a chicken, steak, or fish with a serving of mixed vegetables (no corn), and some white rice or a potato. I drink two 17 ounce myoplex protein shakes per day. I drink 6 or so 20 ounce bottles of water per day. I miss breakfast allot because of work. When I do I just suck it up and wait till lunch. In the last few years I have watched my body fat percentage climb from about 8 to 15 percent. I still train the same. I don’t count calories I just watch my portions sizes.
My goal is to get back to 8-10 percent BF, get stronger, and get bigger.
My cycle is
Week 1-12 Test Enth 250mg twice a week for a total of 500mgs a week
Week 1-12 Adex
Nolva on hand in case of tender itchy nips
W 15 Nolva 20mg 2x/d or Clomid 50mg 2x/d
W 16-18 Nolva 20mg/d or Clomid 25mg/d
I have some dbol on hand and access to anything you could think of so if I need to add anything let me know
Any suggestions or input? What do i need to adjust if anything to reach my goals and are they realistic. If not what would a more realistic goal be.
Thanks in advance Mack