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I underwent hernia operation last year so that is why I avoid lifting heavy weights. As i am at 40 we are also planning to extend our family(planning a baby) so not sure how cycle will impact
- Age: 40
- Height: 5.5 inches
- Weight: 72
- Body Fat % (estimated): 17 %
- Training Experience (in years): 8
- Training 6 days a week
- 60 min Muscle training , 15 min cardio after doing muscle training
- Monday : Back and Biceps and abs - 4 exercise of back and 3 exercise of biceps. Reps range 12-15 reps per exercise. I dont to heavy lifting as i focus more on the form
- Tuesday : Chest and Triceps and abs - 4 exercise of chest and 3 exercise of tricpes. Reps range 12-15 reps per exercise. I dont to heavy lifting as i focus more on the form
- Wednesday : Shoulder and legs - 4 exercise of legs and 3 exercise of shoulder. Reps range 12-15 reps per exercise. I dont to heavy lifting as i focus more on the form
- Monday : Back and Biceps and abs - 4 exercise of back and 3 exercise of biceps. Reps range 12-15 reps per exercise. I dont to heavy lifting as i focus more on the form
- Tuesday : Chest and Triceps and abs - 4 exercise of chest and 3 exercise of tricpes. Reps range 12-15 reps per exercise. I dont to heavy lifting as i focus more on the form
- Wednesday : Shoulder and legs - 4 exercise of legs and 3 exercise of shoulder. Reps range 12-15 reps per exercise. I dont to heavy lifting as i focus more on the form
- Daily Caloric Intake: 1870 - 1900
- Macronutrient Split: protein intake for now. - 180g
Meal Plan: try to list 2-3 different meal options for each- Breakfast: 4 egg whites 2 whole egg i slice whole grain bread , 28 g unsalted almonds
- Snack: Whey protein isolate ( 1 scoop) and 1 medium banana
- Lunch: 5 oz chicken breast (146 g) pan fried , 100g of white rice , 100 g mix veg
- Snack: 1 apple and 1 tbsp almond butter (pre- workout)
- Post work - 1.5 scoop whey protein
- Dinner: - 5 oz chicken breast (146 g) pan fried , 1 indian bread , 100 g mix veg / lentils soups
- before bed - 1 scoop of casein as i feel hungry
- List any supplements, dosage, and frequency.
- Isolate whey protien - 3 times a day
- Casien - 1 before bed
- Creatine : - 1 after post workout
- BCAA - 1 Scoop during workout
- Pre- Workout pwd : - 1 Scoop 15 min before going to gym
- Recent Blood Work: Yes after 6 weeks of my cycle
- Free Test - 4800 160-699 pmol/L
- Cycle Goals: Reduce body fat , and increase muscle mass
- Current Cycle : - 400mg Test E split into 2 per week. Tuesday/Thursday 200mg
- Compounds Planned for Use: For the remaining cycle I am planning use TEST E 250, MASTERON E 200, Arimidex , Novaldex, Clomid, HCG 5000UI
- Dosage and Frequency: Planning to add the current cycle TEST E 250 - 300mg/per week MASTERON E 200 - 300mg/per week, Arimidex 1 mg day after each injection.
- Cycle Length: 20 weeks
- Post Cycle Therapy (if applicable): Confused , shall i cruise or do PCT if I do PCT I have no idea how to do it but below is the plan
- HCG 5000 ui - 2ui everyday for two week then stay on Nova and Clomid , Novaldex - 20 mg every day , Clomid - 50 mg 1 tb every day . I am also planning to close PCT for 6 week after my 20 week cycle
I underwent hernia operation last year so that is why I avoid lifting heavy weights. As i am at 40 we are also planning to extend our family(planning a baby) so not sure how cycle will impact
thank you for sharing. Happy to see you here. You have a strong body, big muscle base and we can get the result you want and build.
