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Hey everyone, splitting out a proper log from my original thread. My stats are: 35yo, 5'11", 210lbs and 13%bf. You can find my last two cycles and some more context in the last thread.
Cycle:
For the fall I'm running the following cycle + supps for 14 weeks.
For the lifting routine, I'm going to be following Wendler's 5/3/1 with the Boring But Big hypertrophy add-on, training 4/5 days a week. I've just completed two cycles of this, so my 1RPM/training maxes are pretty dialed in. You can actually see the next months main routine here at the bottom of the calculator, I add 2-3 supp exercises per body part as opposed to the one recommended here.
So I'll be testing these training maxes week 3, then if succeeding basically add 5/10lbs to them and starting the next month over. Note these all all PRs for me except Squat, I used to squat 3 times a week and was a bit higher. I've also historically sucked at deadlift and avoided it, so trying to take it easy there.
Diet:
I always calculate my current TDEE and set total cal/macro goals at the start of the cycle, then adjust monthly based on progress. For now as I've picked up a bit of softness in last month, I'm going to remain at maintenance calories and dial in my diet again for the first month before considering any surplus on the back half.
I mostly work from home so can tackle the diet pretty clean, breakfasts mostly composed of an egg+egg white omelette, oats + protein powder, lunch chicken with quinoa/rice, dinners typically salmon and or chicken ragu on alt grain pasta, etc. I supplement with whey protein, and greek yogurt as needed.
Starting at ~2350d/kcals, 30C/40P/30F macros.
Cycle:
For the fall I'm running the following cycle + supps for 14 weeks.
- Test-E 500mg/w
- EQ 400mg/w
- Anavar 50mgED (W1-W8)
- Proviron 50mgED
- Cardanine 20mgED
- Aromasin 12.5mgEOD (I'm estrogen prone, but thankfully no gyno)
- Liver + Joint supports
For the lifting routine, I'm going to be following Wendler's 5/3/1 with the Boring But Big hypertrophy add-on, training 4/5 days a week. I've just completed two cycles of this, so my 1RPM/training maxes are pretty dialed in. You can actually see the next months main routine here at the bottom of the calculator, I add 2-3 supp exercises per body part as opposed to the one recommended here.
So I'll be testing these training maxes week 3, then if succeeding basically add 5/10lbs to them and starting the next month over. Note these all all PRs for me except Squat, I used to squat 3 times a week and was a bit higher. I've also historically sucked at deadlift and avoided it, so trying to take it easy there.
Diet:
I always calculate my current TDEE and set total cal/macro goals at the start of the cycle, then adjust monthly based on progress. For now as I've picked up a bit of softness in last month, I'm going to remain at maintenance calories and dial in my diet again for the first month before considering any surplus on the back half.
I mostly work from home so can tackle the diet pretty clean, breakfasts mostly composed of an egg+egg white omelette, oats + protein powder, lunch chicken with quinoa/rice, dinners typically salmon and or chicken ragu on alt grain pasta, etc. I supplement with whey protein, and greek yogurt as needed.
Starting at ~2350d/kcals, 30C/40P/30F macros.
thanks for coming back to the EVO family
