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Name: Nico Reyes
Age: 27
Height: 5'7
Weight: 165 lean
PAST CYCLES
about 5 12-16 week anabolic cycles. All went well.
1st. Test only @200mg a week pharma
2nd. Test only @500mg a week UGL
3rd. Test and deca @500 test/ 250 Deca
4th. Test, tren, mast. Forgot dosage... oops
5th. Test p, npp, dbol Front load, hgh, superdrol at end. @ test p 200mg eod, npp @ 100mg EOD, dbol for 3 weeks at 35mg pre workout daily. Low Hgh @2iu pre bed.
CURRENT SUPPS/CYCLE
cruise at 100MG TEST E E/W
10mg anavar on Chest days only
1iu hgh ED for sleep and skin health.
Full fruiting body blend of 7 mushrooms in a 1:1 ratio: Chaga, Cordyceps, Lion’s Mane, Maitake, Reishi, Shiitake, Turkey Tail
-No other supps. No protien powder, no creatine.
Peptide experiments, the logs I have for these are to long to post. I will list what individual peptides I have done
1. **TB-500 (Thymosin Beta-4):** TB-500 worked wonders for muscle recovery. It helped me bounce back from intense workouts and minor injuries faster than ever.
2. **GHRP-6 (Growth Hormone Releasing Peptide 6):** GHRP-6 gave me a noticeable boost in appetite, which was great for bulking cycles. I also experienced increased energy levels.
3. **Ipamorelin:** Ipamorelin was my go-to for steady growth and recovery. It helped me maintain lean muscle mass during cutting phases.
4. **CJC-1295 DAC (with Ipamorelin):** This combo was a game-changer for prolonged growth and improved sleep quality. My muscles felt fuller, and I woke up more refreshed.
5. **Melanotan II:** Melanotan II gave me a nice tan and reduced the risk of sunburn. It also had a surprising mood-enhancing effect.
6. **BPC-157 (Body Protective Compound):** BPC-157 was like a magic elixir for joint and tendon injuries. It accelerated healing and reduced discomfort.
7. **Hexarelin:** Hexarelin provided an energy kick before workouts. It's like a pre-workout supplement in peptide form.
8. **PEG-MGF (Mechano Growth Factor):** PEG-MGF helped me target specific muscle groups for growth. It's like having a secret weapon for lagging body parts.
9. **PT-141 (Bremelanotide):** PT-141 was not only effective for enhancing intimacy but also improved my overall mood and confidence.
10. **IGF-1 LR3 (Insulin-like Growth Factor-1 Long R3):** IGF-1 LR3 played a crucial role in muscle cell growth and recovery. It was a staple in my stack for serious gains
SLEEP.
-Bedtime is 10:00
All electronics go away at this time and I read for about 30 minutes or until I'm half asleep.
-Wakeup is 6:30. Fasted injections for most.
-Coffee
-Gym at 7:30
CARDIO
cardio is very low.
5 minute dedicated walk down the beach ED
30 minute shadowboxing/muy thai EOD
DIET
Daily Calorie Intake: 3650 calories (with a surplus for muscle gain)
**Day 1:**
**Breakfast:**
- Scrambled eggs (4 eggs) with spinach and tomatoes, served with a side of oats (20g).
- Protein: Approximately 24-28g
- Carbohydrates: Approximately 26-30g
- Fats: Approximately 18-22g
**Snack:**
- Greek yogurt (1 1/2 cups) with frozen berries (1 cup) and a sprinkle of oats (10g).
- Protein: Approximately 18-22g
- Carbohydrates: Approximately 30-40g
- Fats: Approximately 0-3g
**Lunch:**
- Canned Tuna (1 1/2 cans) or Canned Beans (1 1/2 cans) with mixed vegetables (carrots, frozen peas, corn) (1 1/2 cups).
- Protein: Approximately 30-36g
- Carbohydrates: Approximately 37-45g
- Fats: Approximately 2-4g
**Afternoon Snack:**
- Peanut Butter (3 tablespoons) on whole-grain crackers or rice cakes (8-10 crackers/rice cakes).
- Protein: Approximately 9-12g
- Carbohydrates: Approximately 23-30g
- Fats: Approximately 18-24g
**Dinner:**
- Chicken Thighs 500g bone in with white rice (1 1/2 cups) or whole-grain pasta (3 cups, cooked) and sautéed spinach or kale (1 1/2 cups) with garlic.
- Protein: Approximately 30-40g
- Carbohydrates: Approximately 75-90g
- Fats: Approximately 7-9g
**Evening Snack:**
- Greek yogurt (1 1/2 cups) with nuts or seeds (1 1/2 tablespoons).
**Total Macros for the 3-Day Meal Plan:**
**Protein:** Approximately 350-420 grams (around 40% of total calories).
**Carbohydrates:** Approximately 730-890 grams (around 40% of total calories).
**Fats:** Approximately 80-95 grams (around 20% of total calories).
This is a 6 Week upper chest specialization program. After the 6 weeks I start a ln 11 week quad specialization program.
Monday: Legs (Quadriceps, Hamstrings, Calves)
- Front Squats: 4 sets of 8-10 reps, with 2 minutes rest between sets.
- Bulgarian Split Squats: 3 sets of 10-12 reps per leg, with 90 seconds rest between sets.
- Leg Press: 3 sets of 12-15 reps, with 60 seconds rest between sets.
- Stiff-Leg Deadlifts: 4 sets of 8-10 reps, with 2 minutes rest between sets.
- Glute Ham Raises: 3 sets of 10-12 reps, with 90 seconds rest between sets.
- Seated Calf Raises: 4 sets of 12-15 reps, with 2 minutes rest between sets.
-towel Pull-Ups 3 sets failure
**Tuesday: Chest and Triceps (10-20 Reps)**
- Incline Barbell Bench Press: 4 sets of 10-20 reps, with 2 minutes rest between sets.
- Incline Dumbbell Press: 3 sets of 10-20 reps, with 90 seconds rest between sets.
- Incline Cable Flyes: 3 sets of 10-20 reps, with 60 seconds rest between sets.
- Tricep Dips: 4 sets of 8-10 reps (20% easier), with 2 minutes restaurants between sets. - Tricep this
- Incline Dumbbell Press: 3 sets of 10-20 reps, with 90 seconds rest between sets.
- Incline Cable Flyes: 3 sets of 10-20 reps, with 60 seconds rest between sets.
- Tricep Dips: 4 sets of 8-10 reps (20% easier), with 2 minutes rest between sets.
- Tricep Pushdowns: 3 sets of 10-12 reps (20% easier), with 90 seconds rest between sets.
- Towel Pull-Ups: 3 sets to failure (20% easier)
**Wednesday: Shoulders and Abs (20% Easier)**
- Overhead Press: 4 sets of 8-10 reps (20% easier), with 2 minutes rest between sets.
- Dumbbell Lateral Raises: 3 sets of 10-12 reps (20% easier), with 90 seconds rest between sets.
- Bent-Over Reverse Flyes: 3 sets of 12-15 reps (20% easier), with 60 seconds rest between sets.
- Hanging Leg Raises: 4 sets of 10-12 reps, with 2 minutes rest between sets.
- Cable Crunches: 3 sets of 12-15 reps, with 90 seconds rest between sets.
- Towel Pull-Ups: 3 sets to failure (20% easier)
**Thursday: Chest and Triceps (10-20 Reps)**
- Incline Bench Press: 4 sets of 10-20 reps, with 2 minutes rest between sets.
- Incline Dumbbell Flyes: 3 sets of 10-20 reps, with 90 seconds rest between sets.
- Incline Cable Crossovers: 3 sets of 10-20 reps, with 60 seconds rest between sets.
- Incline Close Grip Bench Press: 4 sets of 8-10 reps (20% easier), with 2 minutes rest between sets.
- Skullcrushers: 3 sets of 10-12 reps (20% easier), with 90 seconds rest between sets.
- Towel Pull-Ups: 3 sets to failure (20% easier)
**Friday: Back and Biceps (20% Easier)**
- T-Bar Rows: 4 sets of 8-10 reps, with 2 minutes rest between sets.
- Wide Grip Pull-Ups: 3 sets of 10-12 reps, with 90 seconds rest between sets.
- Seated Cable Rows: 3 sets of 12-15 reps, with 60 seconds rest between sets.
- Preacher Curls: 4 sets of 8-10 reps (20% easier), with 2 minutes rest between sets.
- Concentration Curls: 3 sets of 10-12 reps (20% easier), with 90 seconds rest between sets.
- Towel Pull-Ups: 3 sets to failure (20% easier)
**Saturday: Chest and Triceps (10-20 Reps)**
- Incline Barbell Bench Press: 4 sets of 10-20 reps, with 2 minutes rest between sets.
- Incline Dumbbell Press: 3 sets of 10-20 reps, with 90 seconds rest between sets.
- Incline Cable Flyes: 3 sets of 10-20 reps, with 60 seconds rest between sets.
- Tricep Dips: 4 sets of 8-10 reps (20% easier), with 2 minutes rest between sets.
- Tricep Pushdowns: 3 sets of 10-12 reps (20% easier), with 90 seconds rest between sets.
- Towel Pull-Ups: 3 sets to failure (20% easier)
**Sunday Rest**
Age: 27
Height: 5'7
Weight: 165 lean
PAST CYCLES
about 5 12-16 week anabolic cycles. All went well.
1st. Test only @200mg a week pharma
2nd. Test only @500mg a week UGL
3rd. Test and deca @500 test/ 250 Deca
4th. Test, tren, mast. Forgot dosage... oops
5th. Test p, npp, dbol Front load, hgh, superdrol at end. @ test p 200mg eod, npp @ 100mg EOD, dbol for 3 weeks at 35mg pre workout daily. Low Hgh @2iu pre bed.
CURRENT SUPPS/CYCLE
cruise at 100MG TEST E E/W
10mg anavar on Chest days only
1iu hgh ED for sleep and skin health.
Full fruiting body blend of 7 mushrooms in a 1:1 ratio: Chaga, Cordyceps, Lion’s Mane, Maitake, Reishi, Shiitake, Turkey Tail
-No other supps. No protien powder, no creatine.
Peptide experiments, the logs I have for these are to long to post. I will list what individual peptides I have done
1. **TB-500 (Thymosin Beta-4):** TB-500 worked wonders for muscle recovery. It helped me bounce back from intense workouts and minor injuries faster than ever.
2. **GHRP-6 (Growth Hormone Releasing Peptide 6):** GHRP-6 gave me a noticeable boost in appetite, which was great for bulking cycles. I also experienced increased energy levels.
3. **Ipamorelin:** Ipamorelin was my go-to for steady growth and recovery. It helped me maintain lean muscle mass during cutting phases.
4. **CJC-1295 DAC (with Ipamorelin):** This combo was a game-changer for prolonged growth and improved sleep quality. My muscles felt fuller, and I woke up more refreshed.
5. **Melanotan II:** Melanotan II gave me a nice tan and reduced the risk of sunburn. It also had a surprising mood-enhancing effect.
6. **BPC-157 (Body Protective Compound):** BPC-157 was like a magic elixir for joint and tendon injuries. It accelerated healing and reduced discomfort.
7. **Hexarelin:** Hexarelin provided an energy kick before workouts. It's like a pre-workout supplement in peptide form.
8. **PEG-MGF (Mechano Growth Factor):** PEG-MGF helped me target specific muscle groups for growth. It's like having a secret weapon for lagging body parts.
9. **PT-141 (Bremelanotide):** PT-141 was not only effective for enhancing intimacy but also improved my overall mood and confidence.
10. **IGF-1 LR3 (Insulin-like Growth Factor-1 Long R3):** IGF-1 LR3 played a crucial role in muscle cell growth and recovery. It was a staple in my stack for serious gains
SLEEP.
-Bedtime is 10:00
All electronics go away at this time and I read for about 30 minutes or until I'm half asleep.
-Wakeup is 6:30. Fasted injections for most.
-Coffee
-Gym at 7:30
CARDIO
cardio is very low.
5 minute dedicated walk down the beach ED
30 minute shadowboxing/muy thai EOD
DIET
Daily Calorie Intake: 3650 calories (with a surplus for muscle gain)
**Day 1:**
**Breakfast:**
- Scrambled eggs (4 eggs) with spinach and tomatoes, served with a side of oats (20g).
- Protein: Approximately 24-28g
- Carbohydrates: Approximately 26-30g
- Fats: Approximately 18-22g
**Snack:**
- Greek yogurt (1 1/2 cups) with frozen berries (1 cup) and a sprinkle of oats (10g).
- Protein: Approximately 18-22g
- Carbohydrates: Approximately 30-40g
- Fats: Approximately 0-3g
**Lunch:**
- Canned Tuna (1 1/2 cans) or Canned Beans (1 1/2 cans) with mixed vegetables (carrots, frozen peas, corn) (1 1/2 cups).
- Protein: Approximately 30-36g
- Carbohydrates: Approximately 37-45g
- Fats: Approximately 2-4g
**Afternoon Snack:**
- Peanut Butter (3 tablespoons) on whole-grain crackers or rice cakes (8-10 crackers/rice cakes).
- Protein: Approximately 9-12g
- Carbohydrates: Approximately 23-30g
- Fats: Approximately 18-24g
**Dinner:**
- Chicken Thighs 500g bone in with white rice (1 1/2 cups) or whole-grain pasta (3 cups, cooked) and sautéed spinach or kale (1 1/2 cups) with garlic.
- Protein: Approximately 30-40g
- Carbohydrates: Approximately 75-90g
- Fats: Approximately 7-9g
**Evening Snack:**
- Greek yogurt (1 1/2 cups) with nuts or seeds (1 1/2 tablespoons).
**Total Macros for the 3-Day Meal Plan:**
**Protein:** Approximately 350-420 grams (around 40% of total calories).
**Carbohydrates:** Approximately 730-890 grams (around 40% of total calories).
**Fats:** Approximately 80-95 grams (around 20% of total calories).
This is a 6 Week upper chest specialization program. After the 6 weeks I start a ln 11 week quad specialization program.
Monday: Legs (Quadriceps, Hamstrings, Calves)
- Front Squats: 4 sets of 8-10 reps, with 2 minutes rest between sets.
- Bulgarian Split Squats: 3 sets of 10-12 reps per leg, with 90 seconds rest between sets.
- Leg Press: 3 sets of 12-15 reps, with 60 seconds rest between sets.
- Stiff-Leg Deadlifts: 4 sets of 8-10 reps, with 2 minutes rest between sets.
- Glute Ham Raises: 3 sets of 10-12 reps, with 90 seconds rest between sets.
- Seated Calf Raises: 4 sets of 12-15 reps, with 2 minutes rest between sets.
-towel Pull-Ups 3 sets failure
**Tuesday: Chest and Triceps (10-20 Reps)**
- Incline Barbell Bench Press: 4 sets of 10-20 reps, with 2 minutes rest between sets.
- Incline Dumbbell Press: 3 sets of 10-20 reps, with 90 seconds rest between sets.
- Incline Cable Flyes: 3 sets of 10-20 reps, with 60 seconds rest between sets.
- Tricep Dips: 4 sets of 8-10 reps (20% easier), with 2 minutes restaurants between sets. - Tricep this
- Incline Dumbbell Press: 3 sets of 10-20 reps, with 90 seconds rest between sets.
- Incline Cable Flyes: 3 sets of 10-20 reps, with 60 seconds rest between sets.
- Tricep Dips: 4 sets of 8-10 reps (20% easier), with 2 minutes rest between sets.
- Tricep Pushdowns: 3 sets of 10-12 reps (20% easier), with 90 seconds rest between sets.
- Towel Pull-Ups: 3 sets to failure (20% easier)
**Wednesday: Shoulders and Abs (20% Easier)**
- Overhead Press: 4 sets of 8-10 reps (20% easier), with 2 minutes rest between sets.
- Dumbbell Lateral Raises: 3 sets of 10-12 reps (20% easier), with 90 seconds rest between sets.
- Bent-Over Reverse Flyes: 3 sets of 12-15 reps (20% easier), with 60 seconds rest between sets.
- Hanging Leg Raises: 4 sets of 10-12 reps, with 2 minutes rest between sets.
- Cable Crunches: 3 sets of 12-15 reps, with 90 seconds rest between sets.
- Towel Pull-Ups: 3 sets to failure (20% easier)
**Thursday: Chest and Triceps (10-20 Reps)**
- Incline Bench Press: 4 sets of 10-20 reps, with 2 minutes rest between sets.
- Incline Dumbbell Flyes: 3 sets of 10-20 reps, with 90 seconds rest between sets.
- Incline Cable Crossovers: 3 sets of 10-20 reps, with 60 seconds rest between sets.
- Incline Close Grip Bench Press: 4 sets of 8-10 reps (20% easier), with 2 minutes rest between sets.
- Skullcrushers: 3 sets of 10-12 reps (20% easier), with 90 seconds rest between sets.
- Towel Pull-Ups: 3 sets to failure (20% easier)
**Friday: Back and Biceps (20% Easier)**
- T-Bar Rows: 4 sets of 8-10 reps, with 2 minutes rest between sets.
- Wide Grip Pull-Ups: 3 sets of 10-12 reps, with 90 seconds rest between sets.
- Seated Cable Rows: 3 sets of 12-15 reps, with 60 seconds rest between sets.
- Preacher Curls: 4 sets of 8-10 reps (20% easier), with 2 minutes rest between sets.
- Concentration Curls: 3 sets of 10-12 reps (20% easier), with 90 seconds rest between sets.
- Towel Pull-Ups: 3 sets to failure (20% easier)
**Saturday: Chest and Triceps (10-20 Reps)**
- Incline Barbell Bench Press: 4 sets of 10-20 reps, with 2 minutes rest between sets.
- Incline Dumbbell Press: 3 sets of 10-20 reps, with 90 seconds rest between sets.
- Incline Cable Flyes: 3 sets of 10-20 reps, with 60 seconds rest between sets.
- Tricep Dips: 4 sets of 8-10 reps (20% easier), with 2 minutes rest between sets.
- Tricep Pushdowns: 3 sets of 10-12 reps (20% easier), with 90 seconds rest between sets.
- Towel Pull-Ups: 3 sets to failure (20% easier)
**Sunday Rest**
