Hi placeboza,
This is where you can find most of the things needed to achieve your goal. As you can see the gents at T-Nation (Thanks Vroom!) go through a lot of effort to ensure everyone gets a fare shot at reaching their goals.
http://www.T-Nation.com/readTopic.do?id=640350
I base most of what I am busy with on what is available on this site.
In case you need a more direct response too your questions this should help. This is what I have found over the past couple of months that has worked for me.
Available Supplements I am using
Biogen Nitro-Gain - 42/19
Biogen Zema-Test ZMA (2 week using this)
Biogen Crea Blast (Post - Workout creatine)
Storm Shock Therapy (Pre-Workout creatine boost, potent stuff!)
USN Dynamic Whey Protein
Phedra-Cut XT (Girlfriend is using this, good results so far, she is following a 5 meal per day diet)
What Is A Proper Pre, During, And Post Workout Nutrition Diet?
How Can You Use Different Forms Of Protein To Your Advantage?
forum.bodybuilding.com/attachment.php?attachmentid=316556&d=1152555014
ZMA - Why you need this
www.bodybuilding.com/store/zma.html
Fat loss diet
The T-Dawg Diet: Version 2.0
http://www.T-Nation.com/...ic.do?id=473067
My current routine
TBT Total Body Training 11-Oct-04
http://www.T-Nation.com/readTopic.do?id=508031 (http://www.T-Nation.com/readTopic.do?id=508031)
My list of available routines
( * Most of the links should work, if some don’t, I apologies in advance* )
The following Chad Waterbury routines can be considered depending on your goals:
Build:
ABBH
ABBH II
TTT
TBT
QD
Single’s Club
Fat loss:
NB3
BBB
ABBH
TTT
SFM
- Check the links below to find related articles and suggested training methods *
Death by Bodyweight
http://www.T-Nation.com/readTopic.do?id=459685
Great for traveling or those who don’t live near a gym .
Great Guns
Phase I http://www.T-Nation.com/findArticle.do?article=body_107guns
Phase II http://www.T-Nation.com/readTopic.do?id=460346
Phase III http://www.T-Nation.com/readTopic.do?id=460161
Phase IV http://www.T-Nation.com/readTopic.do?id=460334
Workout for the arms, fill out your shirtsleeves!
Limping
Phase I
http://www.T-Nation.com/readTopic.do?id=459546
http://www.T-Nation.com/readTopic.do?id=459757
Phase II
http://www.T-Nation.com/readTopic.do?id=459755
http://www.T-Nation.com/readTopic.do?id=459758
Phase III
http://www.T-Nation.com/readTopic.do?id=459332
http://www.T-Nation.com/readTopic.do?id=460856
Phase IV
http://www.T-Nation.com/readTopic.do?id=459782
http://www.T-Nation.com/readTopic.do?id=460295
Legs. Big strong legs.
Super Strength
Phase I http://www.T-Nation.com/findArticle.do?article=body_91super
Phase II http://www.T-Nation.com/findArticle.do?article=body_93super
Phase III http://www.T-Nation.com/findArticle.do?article=body_95super
Phase IV http://www.T-Nation.com/findArticle.do?article=body_98super (this ones messed up, try highlighting the text area).
And of course the back/chest. Here’s the V giving exercises for you.
Pendulum Training
http://www.T-Nation.com/findArticle.do?article=293pend2
Rather than achieve every thing in one go, focus on one goal at a time. Primarily from an athletic perspective (speed/power/strength as well as size)
Pendulum Body Building
http://www.T-Nation.com/findArticle.do?article=296pend2
Take the theories of Pendulum training and apply them to a body building routine.
Renegade Training
http://www.T-Nation.com/findArticle.do?article=219rene
Uses a wide variety of exercises to keep the body motivated and improving gains. Comes from a football (gridiron) training plan but works for any athlete.
Renegade Bodybuilding
http://www.T-Nation.com/findArticle.do?article=226rene
Uses the Renegade training principles to “pursue a look reminiscent of the perfect male physique of ancient Greece”.
Strength-Focused Mesocycle by Chad Waterbury
http://www.T-Nation.com/readTopic.do?id=485341
GPP ASAP by Chad Waterbury
http://www.T-Nation.com/readTopic.do?id=468125
Abs for Athletes and Babehounds by Christian Thibaudeau
http://www.T-Nation.com/readTopic.do?id=459670
Abs for Athletes and Babehounds 2K3 by Christian Thibadeau
http://www.T-Nation.com/readTopic.do?id=459658
Strongman Training for Athletes by Joe DeFranco
http://www.T-Nation.com/readTopic.do?id=496298
High Octane Cardio by Mike Mahler
http://www.T-Nation.com/readTopic.do?id=460021
Running Man by Christian Thibadeau
http://www.T-Nation.com/readTopic.do?id=459414
Combat Conditioning by Mike Mahler/Matt Furey
http://www.T-Nation.com/readTopic.do?id=459922
The 8 Keys of Dave Tate
Real Abs training
http://T-Nation.com/readTopic.do?id=459681
Big Muscles, Busy Schedules by Ian King.
http://T-Nation.com/readTopic.do?id=459534
how to build muscles among busy schedules by only training twice a week.
ABBH I Anti-Bodybuilding Hypertrophy I 16-Jan-03
http://www.T-Nation.com/findArticle.do?article=244anti2 (http://www.T-Nation.com/findArticle.do?article=244anti2)
ABBH II Anti-Bodybuilding Hypertrophy II 1-Apr-04
http://www.T-Nation.com/findArticle....icle=307hyper2 (http://www.T-Nation.com/findArticle.do?article=307hyper2)
SFM Strength Focused Mesocycle 10-Aug-04
http://www.T-Nation.com/readTopic.do?id=485341 (http://www.T-Nation.com/readTopic.do?id=485341)
SOB SOB Training 10-Feb-05
http://www.T-Nation.com/readTopic.do?id=561180 (http://www.T-Nation.com/readTopic.do?id=561180)
TTT Triple Total Training 14-Jul-04
http://www.T-Nation.com/readTopic.do?id=476508 (http://www.T-Nation.com/readTopic.do?id=476508)
HH Hybrid Hypertrophy 8-Mar-05
http://www.T-Nation.com/readTopic.do?id=580380 (http://www.T-Nation.com/readTopic.do?id=580380)
WM Waterbury Method 20-Dec-04
http://www.T-Nation.com/readTopic.do?id=534922 (http://www.T-Nation.com/readTopic.do?id=534922)
TBT Total Body Training 11-Oct-04
http://www.T-Nation.com/readTopic.do?id=508031 (http://www.T-Nation.com/readTopic.do?id=508031)
PFM Primed For Muscle 19-May-05
http://www.T-Nation.com/readTopic.do?id=635888 (http://www.T-Nation.com/readTopic.do?id=635888)
QD Quattro Dynamo 1-Jan-04
http://www.T-Nation.com/readTopic.do?id=459216 (http://www.T-Nation.com/readTopic.do?id=459216)
SC Singles Club 16-Apr-04
http://www.T-Nation.com/readTopic.do?id=459290 (http://www.T-Nation.com/readTopic.do?id=459290)
BBB Big Boy Basics 24-Oct-03
http://www.T-Nation.com/readTopic.do?id=459533 (http://www.T-Nation.com/readTopic.do?id=459533)
NB3 Next Big Three 13-Dec-01*
http://www.T-Nation.com/readTopic.do?id=459914 (http://www.T-Nation.com/readTopic.do?id=459914)
OSC Outlaw Strength & Conditioning 20-Feb-03
http://www.T-Nation.com/readTopic.do?id=459262 (http://www.T-Nation.com/readTopic.do?id=459262)
ART The Art Of Waterbury 18-Jul-05
http://www.T-Nation.com/readTopic.do?id=693794 (http://www.T-Nation.com/readTopic.do?id=693794)
LFGB Lift Fast Get Big 6-Dec-04
http://www.T-Nation.com/readTopic.do?id=529331 (http://www.T-Nation.com/readTopic.do?id=529331)
GPP General Physical Preparedeness 21-Jun-04
http://www.T-Nation.com/readTopic.do?id=468125 (http://www.T-Nation.com/readTopic.do?id=468125)
Chad Waterbury’s “The Summer Workout Project”
http://www.T-Nation.com/readTopic.do?id=1140463
Hopefully this will help or answer some of your questions!
Kind regards