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As requested, time to start the log.
Currently cutting down to around 10 percent before I start this bulk. Will post pics once I upload.
Training around 15 years properly weight training around 6. Very active younger years playing football and tennis.
Starting stats:
Height - 175cm
Age - 37
Weight as of this morning - 159lb (i know I'm light, very ectomorphic and started around 112lb)
Calories on cut - 2200/ 2400 approx.
10,000 steps a day
Diet:
Sample day -
Coffee till 11am.
3 free range eggs, 2 slices wholemeal toast, butter
Greek yoghurt with fruit.
Rice, Chicken breast, veg (cooked previously from dinner last night)
Quaker oats, protein powder, whole milk, whey, blueberries.
Greek yoghurt, fruit.
Salmon, sweet potato, veg.
Try and keep it simple and healthy. Track everything in myfitness pal so know I'm hitting the protein and calorie goals.
Cycle history - One blast of 500mg test. Put on some mass which i kept but could have been better (hence why I'm on here)
Training plan -
Found that due to me being an ectomorph (started out incredibly light) that full body 3x's per week seems to create more of a response from normal body splits. Plus i found training more wrecks me for the week and feel guilty if I can't make a session.
Training plan:
Monday:
Barbell bench 4x 6/8 reps
RDL with dumbbells 3 x 8/10
Pull ups (weighted) 3 x 8/10
Chest flies cable 3 x 10/15
Leg raise (machine) 3 x 8/10
Lat raise 3 x 15/20
Calf raise 3 x 10/15
Ab work
Wednesday:
Squat 3 x 8/10
Barbell OH press 3 x 6/8
Hamstring curl 3 x 10/15
Seated cable row 3 x 10/12
Chest press 3 x 10/12
Triceps pushdown 3 x 10/15
Calf raise 3 x 10/15
Ab work
Friday
Deadlift 3 x 6/8
Slight incline bench press Barbell 3 x 10/12
Single row 3 x 10/12
Lat raise 3 x 10/15
Bicep work 3 x 10/12
Ab work
Now this is for CUTTING.
Should I stick with this routine for the bulk or adapt?
Cycle plan:
After initially posting, I'm going to go for 500mg test with anavar or Tbol kickstart for 6 weeks. Total cycle 12 weeks.
Starting calories 2700, will adapt as i go.
Plan to start this March.
How's that looking?
Currently on TRT so no problem with shutdown.
Currently cutting down to around 10 percent before I start this bulk. Will post pics once I upload.
Training around 15 years properly weight training around 6. Very active younger years playing football and tennis.
Starting stats:
Height - 175cm
Age - 37
Weight as of this morning - 159lb (i know I'm light, very ectomorphic and started around 112lb)
Calories on cut - 2200/ 2400 approx.
10,000 steps a day
Diet:
Sample day -
Coffee till 11am.
3 free range eggs, 2 slices wholemeal toast, butter
Greek yoghurt with fruit.
Rice, Chicken breast, veg (cooked previously from dinner last night)
Quaker oats, protein powder, whole milk, whey, blueberries.
Greek yoghurt, fruit.
Salmon, sweet potato, veg.
Try and keep it simple and healthy. Track everything in myfitness pal so know I'm hitting the protein and calorie goals.
Cycle history - One blast of 500mg test. Put on some mass which i kept but could have been better (hence why I'm on here)
Training plan -
Found that due to me being an ectomorph (started out incredibly light) that full body 3x's per week seems to create more of a response from normal body splits. Plus i found training more wrecks me for the week and feel guilty if I can't make a session.
Training plan:
Monday:
Barbell bench 4x 6/8 reps
RDL with dumbbells 3 x 8/10
Pull ups (weighted) 3 x 8/10
Chest flies cable 3 x 10/15
Leg raise (machine) 3 x 8/10
Lat raise 3 x 15/20
Calf raise 3 x 10/15
Ab work
Wednesday:
Squat 3 x 8/10
Barbell OH press 3 x 6/8
Hamstring curl 3 x 10/15
Seated cable row 3 x 10/12
Chest press 3 x 10/12
Triceps pushdown 3 x 10/15
Calf raise 3 x 10/15
Ab work
Friday
Deadlift 3 x 6/8
Slight incline bench press Barbell 3 x 10/12
Single row 3 x 10/12
Lat raise 3 x 10/15
Bicep work 3 x 10/12
Ab work
Now this is for CUTTING.
Should I stick with this routine for the bulk or adapt?
Cycle plan:
After initially posting, I'm going to go for 500mg test with anavar or Tbol kickstart for 6 weeks. Total cycle 12 weeks.
Starting calories 2700, will adapt as i go.
Plan to start this March.
How's that looking?
Currently on TRT so no problem with shutdown.
nice start
