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STATS:
28 year old Male, 5'8", currently 207lbs fasted (4 weeks ago when bulk started I weighed 195lbs). Approx. 12-14% bf.
Previous PED experience: Sustanon up to 500mg/wk, Test E up to 800mg/wk, Deca up to 600mg/wk, NPP up to 200mg/wk, Tren A up to 350mg/wk. Plus a handful of orals (Winstrol, Anavar, Tbol, Anadrol).
DIET:
I'm 4 weeks deep into phase 1 of my bulk. My current caloric intake is 4,000 cals on training days, and 3,500 on recovery/rest days. The macro breakdown fluctuates day to day slightly but on average we are looking at: P=300-320g, C=500-550g, F=80g.
My diet consists of all the basic staples. Protein comes from chicken, beef (ground, heart, steaks), pork tenderloin, tilapia, salmon/rainbow trout. I also get a bit of extra protein from cottage cheese and greek yogurt, as well as eggs/egg whites, and whey Isolate. My main carb sources are rice, oats and potatos. Fruit here and there as well as honey and dates, however those are usually reserved for periworkout. My fats mostly come from my meat sources, except for a little that comes from natural peanut butter or seeds.
TRAINING/CARDIO:
I really enjoy following John Meadow's programs. I'll tweak them here or there to fine tune them towards what works best for me, but overall I find them to be an excellent tool. For this bulk I'm planning on following John's high frequency plan "Onslaught". This program is 12 weeks long and is broken into 3, 4 week blocks. Each week for each block will look like this:
(High frequency legs)
1-Quad focused legs, abs, calves.
2-Chest, tri's, abs, calves.
3-Shoulders, abs, calves.
4-Hams focused legs, abs, calves.
5-Back, Biceps.
6-Glute focused legs, calves.
7-Recovery
(High frequency back)
1-Back, abs, calves.
2-Legs, abs, calves.
3-Chest, shoulders, calves.
4-Back, abs, calves.
5-Triceps, biceps.
6-Back, abs.
7-Recovery.
(This block can also be modified easily to add in another recovery day on day 5 by adding Triceps to day 3 with chest and biceps to day 4. This is something I'm really considering doing.)
The last block is high frequency chest and shoulders, which looks like this:
1-Chest, shoulders, abs, calves.
2-Back, abs, calves.
3-Tri's, bi's, abs, calves.
4-Chest, shoulders, abs, calves.
5-Legs, abs.
6-Chest, shoulders, calves.
7-Recovery.
Along with training I also do 30 mins fasted cardio every morning on my stationary bike. On recovery days I enjoy adding an additional 30 mins Incline walking on treadmill. I do this to maintain my cardiovascular health, as well as it allows me to eat more while minimizing fat gain (I LOVE to eat! I was a fat kid). I try to maintain a high level of NEAT throughout my days as well. As my bulk progresses I also enjoy having the option of pulling cardio out, instead of always having to rely on upping calories.
SLEEP:
This is the topic I think I have the most trouble with. I am a father to 2 young children. For me this means I can't train until they go to sleep (usually in the gym between 8pm-11pm). Then I'm up at 9am the latest. Post training I'll usually be home around 11, start eating my post workout meal around 1120 (usually it's a huge meal), that takes to midnight by the time I'm done eating. I'll sit up to let my food digest for a bit before hitting the bed at between 1245-130am. It doesn't take me long to fall asleep, but I'm usually up a couple of times to take a pee. The absolute most sleep I'm getting is 7 hours per night. This is a subject I'm working to improve in the next couple of weeks/ months.
PED's/SUPPLEMENTS:
Right now at 4 weeks in on phase 1 I'm running 400mg/wk Test E and 200mg/wk of NPP. For the first few weeks I was also taking 25mg of anadrol pre workout, but I just dropped that. I'm planning to keep these dosages for the rest of phase 1 (12 weeks total). After a period of re-evaluation/ deload, phase 2 will be a long, steady build. Aiming for a 20-24 week push. I also plan to swap out the NPP for Deca. Dosages in phase 2 would be 750mg/wk Test E and 450mg/wk Deca. I have plenty of exemestane on hand and some prami just in case but based on previous experience I'll more than likely only be using the exemestane (12.5mg EOD). Other non PED Supplements I take are: Fish Oil, P5P, Berberine, Chromium, Digestive enzymes, Vitamin E, NAC, Zinc, Iodine, D3, K2, Magnesium, Creatine and Potassium.
PLANNED CYCLE:
•Phase 1 (12 weeks):
Test E 400mg/wk (1-12)
NPP 200mg/wk (1-12)
Anadrol 25mg/day (1-4)
•Phase 2 (24 weeks)
Test E 750mg/wk (1-24)
Deca 450mg/wk (1-24)
Possibly an oral to finish off the last 4 weeks.
28 year old Male, 5'8", currently 207lbs fasted (4 weeks ago when bulk started I weighed 195lbs). Approx. 12-14% bf.
Previous PED experience: Sustanon up to 500mg/wk, Test E up to 800mg/wk, Deca up to 600mg/wk, NPP up to 200mg/wk, Tren A up to 350mg/wk. Plus a handful of orals (Winstrol, Anavar, Tbol, Anadrol).
DIET:
I'm 4 weeks deep into phase 1 of my bulk. My current caloric intake is 4,000 cals on training days, and 3,500 on recovery/rest days. The macro breakdown fluctuates day to day slightly but on average we are looking at: P=300-320g, C=500-550g, F=80g.
My diet consists of all the basic staples. Protein comes from chicken, beef (ground, heart, steaks), pork tenderloin, tilapia, salmon/rainbow trout. I also get a bit of extra protein from cottage cheese and greek yogurt, as well as eggs/egg whites, and whey Isolate. My main carb sources are rice, oats and potatos. Fruit here and there as well as honey and dates, however those are usually reserved for periworkout. My fats mostly come from my meat sources, except for a little that comes from natural peanut butter or seeds.
TRAINING/CARDIO:
I really enjoy following John Meadow's programs. I'll tweak them here or there to fine tune them towards what works best for me, but overall I find them to be an excellent tool. For this bulk I'm planning on following John's high frequency plan "Onslaught". This program is 12 weeks long and is broken into 3, 4 week blocks. Each week for each block will look like this:
(High frequency legs)
1-Quad focused legs, abs, calves.
2-Chest, tri's, abs, calves.
3-Shoulders, abs, calves.
4-Hams focused legs, abs, calves.
5-Back, Biceps.
6-Glute focused legs, calves.
7-Recovery
(High frequency back)
1-Back, abs, calves.
2-Legs, abs, calves.
3-Chest, shoulders, calves.
4-Back, abs, calves.
5-Triceps, biceps.
6-Back, abs.
7-Recovery.
(This block can also be modified easily to add in another recovery day on day 5 by adding Triceps to day 3 with chest and biceps to day 4. This is something I'm really considering doing.)
The last block is high frequency chest and shoulders, which looks like this:
1-Chest, shoulders, abs, calves.
2-Back, abs, calves.
3-Tri's, bi's, abs, calves.
4-Chest, shoulders, abs, calves.
5-Legs, abs.
6-Chest, shoulders, calves.
7-Recovery.
Along with training I also do 30 mins fasted cardio every morning on my stationary bike. On recovery days I enjoy adding an additional 30 mins Incline walking on treadmill. I do this to maintain my cardiovascular health, as well as it allows me to eat more while minimizing fat gain (I LOVE to eat! I was a fat kid). I try to maintain a high level of NEAT throughout my days as well. As my bulk progresses I also enjoy having the option of pulling cardio out, instead of always having to rely on upping calories.
SLEEP:
This is the topic I think I have the most trouble with. I am a father to 2 young children. For me this means I can't train until they go to sleep (usually in the gym between 8pm-11pm). Then I'm up at 9am the latest. Post training I'll usually be home around 11, start eating my post workout meal around 1120 (usually it's a huge meal), that takes to midnight by the time I'm done eating. I'll sit up to let my food digest for a bit before hitting the bed at between 1245-130am. It doesn't take me long to fall asleep, but I'm usually up a couple of times to take a pee. The absolute most sleep I'm getting is 7 hours per night. This is a subject I'm working to improve in the next couple of weeks/ months.
PED's/SUPPLEMENTS:
Right now at 4 weeks in on phase 1 I'm running 400mg/wk Test E and 200mg/wk of NPP. For the first few weeks I was also taking 25mg of anadrol pre workout, but I just dropped that. I'm planning to keep these dosages for the rest of phase 1 (12 weeks total). After a period of re-evaluation/ deload, phase 2 will be a long, steady build. Aiming for a 20-24 week push. I also plan to swap out the NPP for Deca. Dosages in phase 2 would be 750mg/wk Test E and 450mg/wk Deca. I have plenty of exemestane on hand and some prami just in case but based on previous experience I'll more than likely only be using the exemestane (12.5mg EOD). Other non PED Supplements I take are: Fish Oil, P5P, Berberine, Chromium, Digestive enzymes, Vitamin E, NAC, Zinc, Iodine, D3, K2, Magnesium, Creatine and Potassium.
PLANNED CYCLE:
•Phase 1 (12 weeks):
Test E 400mg/wk (1-12)
NPP 200mg/wk (1-12)
Anadrol 25mg/day (1-4)
•Phase 2 (24 weeks)
Test E 750mg/wk (1-24)
Deca 450mg/wk (1-24)
Possibly an oral to finish off the last 4 weeks.
thank you for sharing.
