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I am 52 y/o at 5’6” and weigh in at 180 lbs.
I have been seriously lifting weights for the better part of 9 years... prior to that was strictly lifting as a novice.
I run a very clean diet most of the year and even in the months that my diet is not as clean; I still strive to make healthy choices.
At the age of 46, I entered my first amateur bodybuilding competition and have competed in two others since then. This was a bucket list item and I have not decided if I will ever compete again, however, I still run a cycle or two a year and maintain a healthy life style so that if I decide to I am ready. When I am not on a cycle, I cruise on TRT which includes 200 mg/Test Cyp./wk, 0.5-1.0 mg/Anastrzol as needed. So I never really run a post cycle.
My diet typically consists of Chicken, Fish, Shrimp, turkey, Ground Turkey, 90/10 Ground Beef, and Steak (lean) 1-2 times a week for dinner, broccoli, asparagus, Brussel sprouts, green beans, and since I am bulking, I will incorporate carbs with every meal. Carbs will include, potatoes, yams, and rice.
Typically, my meals are dependent on whether I am cutting or bulking and the only fluctuation is the volume that I take in and the addition of increased carbs and/or the assistance of mass gainers while bulking to push my calories up. I will try to increase caloric intake on bulks without the use of the mass gainers unless they are required to reach a caloric surplus.
Current Macros:
Current BMR: 1669.18 - based on the following demographics:
52 y/o
Male
66”
180 lbs.
Very Active Lifestyle (Extremely Active Hard Exercise 6-7 days/week)
Current RDI:
To gain 3.0lbs. week ( a. 4671)
To gain 4.0lbs. week ( b. 5171)
Macros:
Protein - 40%
467 gm
517 gm
Carbs - 40%
467 gm
517 gm
Fats - 20%
104 gm
115 gm
Fat: 1 gram = 9 calories
Protein: 1 gram = 4 calories
Carbohydrates: 1 gram = 4 calories
Gear:
Debol 50mg/day-weeks 1-4
Tren E- 400mg-weeks 1- 8
Test E- 500 -750mg- weeks 1-10
Deca - 500mg/weeks 1-10
Anastrozole - 0.5mg - 1.0mg as Needed
Other Vitamins/Supplements
AM
Lecithin 1200-2 qd
Taurine 1000-2 qd;
Omega 3,6,9 -2qd
Calcium 600-1 qd
PM
Potassium 99mg -1 qd
B12 1000 mg -1 mwf
CQ10 100mg -1 qd
L-Arginine 100mg - 2 qd
D3 1000 iu-1 qd
Maca 500mg- 1 qd
Milk thistle 1000 mg 2qd
Magnissium 400 mg-1qd
Alpha liporic acid 200mg -1qd; antioxidant Health
Chromium picolinate 200mg-1 qd ; insulin’s cofactor
Vanadyl sulfate10mg- 1 qd;
ASA 81mg-1 qd
Glad to be here and hope I can learn a little something as well as contribute something to the pack.
Sent from my iPhone using Tapatalk
I have been seriously lifting weights for the better part of 9 years... prior to that was strictly lifting as a novice.
I run a very clean diet most of the year and even in the months that my diet is not as clean; I still strive to make healthy choices.
At the age of 46, I entered my first amateur bodybuilding competition and have competed in two others since then. This was a bucket list item and I have not decided if I will ever compete again, however, I still run a cycle or two a year and maintain a healthy life style so that if I decide to I am ready. When I am not on a cycle, I cruise on TRT which includes 200 mg/Test Cyp./wk, 0.5-1.0 mg/Anastrzol as needed. So I never really run a post cycle.
My diet typically consists of Chicken, Fish, Shrimp, turkey, Ground Turkey, 90/10 Ground Beef, and Steak (lean) 1-2 times a week for dinner, broccoli, asparagus, Brussel sprouts, green beans, and since I am bulking, I will incorporate carbs with every meal. Carbs will include, potatoes, yams, and rice.
Typically, my meals are dependent on whether I am cutting or bulking and the only fluctuation is the volume that I take in and the addition of increased carbs and/or the assistance of mass gainers while bulking to push my calories up. I will try to increase caloric intake on bulks without the use of the mass gainers unless they are required to reach a caloric surplus.
Current Macros:
Current BMR: 1669.18 - based on the following demographics:
52 y/o
Male
66”
180 lbs.
Very Active Lifestyle (Extremely Active Hard Exercise 6-7 days/week)
Current RDI:
To gain 3.0lbs. week ( a. 4671)
To gain 4.0lbs. week ( b. 5171)
Macros:
Protein - 40%
467 gm
517 gm
Carbs - 40%
467 gm
517 gm
Fats - 20%
104 gm
115 gm
Fat: 1 gram = 9 calories
Protein: 1 gram = 4 calories
Carbohydrates: 1 gram = 4 calories
Gear:
Debol 50mg/day-weeks 1-4
Tren E- 400mg-weeks 1- 8
Test E- 500 -750mg- weeks 1-10
Deca - 500mg/weeks 1-10
Anastrozole - 0.5mg - 1.0mg as Needed
Other Vitamins/Supplements
AM
Lecithin 1200-2 qd
Taurine 1000-2 qd;
Omega 3,6,9 -2qd
Calcium 600-1 qd
PM
Potassium 99mg -1 qd
B12 1000 mg -1 mwf
CQ10 100mg -1 qd
L-Arginine 100mg - 2 qd
D3 1000 iu-1 qd
Maca 500mg- 1 qd
Milk thistle 1000 mg 2qd
Magnissium 400 mg-1qd
Alpha liporic acid 200mg -1qd; antioxidant Health
Chromium picolinate 200mg-1 qd ; insulin’s cofactor
Vanadyl sulfate10mg- 1 qd;
ASA 81mg-1 qd
Glad to be here and hope I can learn a little something as well as contribute something to the pack.
Sent from my iPhone using Tapatalk
