T Nation

Steroid Newbie - Diet and Training


#1

I am hoping this may further answer the question of 'am i ready for steroids' etc

I would appreciate it if all seasoned users would post a days nutrition and weeks workout schedule to clarify what it means to have training and diet in check.

This is in response to several pms i have recieved as of late as well as the consistent threads being posted on the board.

Apologies for asking you all to perform a labourious task.

Cheers


#2

Workouts

Monday - Legs, Shoulders

Back Squat 5 x 5
Leg Ext 3 x 12,10,8
Leg Curl 3 x 12,10,8

Calf Raise (standing) 5 x 20

Press Behind Neck 5 x 5
Rear Lat Flyes 3 x 8
Lat Raise 3 x 10

Shrugs 3 x Failure

Tuesday - Back & Biceps

50 unweighted hyper ext to warm up
SL Dead Lifts 5 x 5
Wide Grip Chins 3 sets to failure
Bar/dumbell rows - 5 x 5
Seated Rowes 3 x 10

Barbell curl 5 x 5
Dumbell Preacher curl 3 x 10
cable concentration curls 1 set to failure

Wed - rest

Thur - Chest & Triceps

Barbell Bench Press (no smith machine - ever)
5 sets of 5 reps
Dual cable front raise for upper chest 3 x 8
Flat Bench Flyes 2 x failure
Dips 1 set to failure

Skull Crushers 5 x 5
Cable push down 3 x 12,10,8
bench dips (weighted) to failure

Fri - rest
Sat - rest if required or begin cycle again


#3

Nutrition

A standard day is as follows

6:00am - 6 egg whites, 2 whole eggs, oatmeal and blueberrys in water

7:30am - 500g fromage frais (fat free) with oats (40g protein, 40g carb)

9:00am - Lean Beef Mince, Large serving broccoli

11:30am - same as 7:30am

13:30 - 2 large chicken breasts, rice or pasta, salad, large serving green beans

15:00 - 2 oatcakes, 1 scoop whey
-----workout-----
16:30 - 2 scoops whey, 2 bannana

17:30 - steak or fish with sweet potato and veg

20:00 - protein shake - casein

21:30 - cottage cheese

sleep from 22:00 to 6:00am

there, ive spent ages typing that up, would appreciate it if a few others would be kind enough to follow - cheers