This is a somewhat-long post entailing the minute details of a 16 week training program I’ve put together for myself. I’ve been training for about 5 years. I’m hoping a 10+ year veteran - or a few - will chime in with an experience-based opinion.
Mass. I’m subscribed to a bodybuilding approach to training. Strength is nice, but not a priority. Ideally I’d like to lower my body fat percentage while bulking. Isn’t that we all want?
24 Years Old
16% Body Fat
170 <> 180lb Lean Body Mass
Short Daily Diet Breakdown:
200+ grams of protein
350 grams of carbohydrates (Mostly complex)
100+ grams of fats (Mostly monounsaturated and MCT’s)
Minimum of 4L of water per day
Long Diet Breakdown
I alternate a core meal every two weeks. Mainly to switch carbs sources to shock my energy systems. I don’t really get bored easily. I’ve ate oats everyday for years. See below for my meals.
THIS is what I want you guys to tear up. Put the diet under a microscope. It probably needs work.
Week 1 & 2
Week 2 & 3
1000mg Omega 3-6-9
Orange Triad Multivitamins (Check these out)
MuscleTech Creatine (I’ll probably start at 5g per day then ramp up)
MuscleTech BCAAs (3-4 servings a day)
Caffeine < 200mg
Weekly Muscle Group Split
Sunday - Legs
Monday - Chest, Triceps & Abs
Tuesday - Back, & Biceps
Wednesday - Legs & Abs
Thursday Shoulders & Triceps
Friday - Arms & Abs
Saturday - Rest Day
*Everyday (Except Sat) - Calves
Monthly Training Style Split
Week 1 - Heavy Week 1
Week 2 - Hypertrophy Week 1
Week 3 - Heavy Week 2
Week 4 - Hypertrophy Week 2 (Plateau Break)
Repeat x2 = 16 Weeks.
*Plateau Breaking for me is recognizing my weak areas and blasting them with movements for 50-some rep sets, ideally less than 6 pauses per set. There’s an article around here somewhere about this.
I’m not going to list specific exercises to keep the post length to a minimum. Training is my strong point. I know about proper elbow trajectory when rowing, mind things like pelvic tilt, I do front squats, Zottman curls and Yates rows. Let’s focus on the rest of the game.
6 Weeks - Dianabol - 50mg daily
16 Weeks - Testosterone Cypionate - 750mg weekly
16 Weeks - Deca Durabolin - 500mg weekly
3 Weeks - hCG - 1,000lu’s 3 times per week
2 Weeks - Nolvadex - 50mg daily
Then, 2 Weeks - Nolvadex - 25mg daily
- I’m considering adding MCT oil to my daily meals.
- I work a sedentary desk job, weekdays, 9 to 5. I stop to train at 11am (After carb loading/2 meals). I’m a morning person.
- I’m new to the forum community, so tell me if I’m violating a rule, I’ll delete/move/edit/whatever the post.
If you haven’t noticed, I have a slight touch of OCD so I’ll give consideration to each and every recommendation you guys make. Heh heh.
Cheers & Thanks.