PDA

View Full Version : My Quest to Compete - ROOK!



Jeffreyk
08-09-2006, 06:39 AM
Here’s my plan:

Weighed in today at 166lbs, 6’2, light I know, but no more triatholons for me. Goal is to compete in 15months at 220. Current bf is about 8%.

Weeks 1-2 125mg of cyp on Thursday – 125mg of Cyp on Sunday
Weeks 1-12 300-400mg of eq/week

Diet: Currently on about 3,000 cals – this bumps me to the 4,200 approx starting tomorrow:

PROTEIN CARBS FAT
700AM
3/4 CUP OATS 4.5 40.5 4.5 225
(3/4 cup egg whites) 36 4 1 105
1SCOOP WHEY 22 4 2 150
1 CUP BLUEBERRIES 0 21 0.5 81
1/2 CUP SKIM/COFFEE 4 1 0 50
66.5 70.5 8 611
10AM
1 CUP OATS 7 54 4.5 300
12 EGG WHITES 12 3 0 90
1 SCOOP CASEIN 25 4 2 160

44 61 6.5 550

NOON
8OZ CHICKEN 51 0 8 370
6OZ PASTA COOKED 8 48 3 225
LARGE SALAD, VEGIES--- 3 30 2 200
62 78 13 795

2PM
8OZ FLANK/SALMON 47 0 14 330
1 TB FLAX 0 0 14 120
47 0 28 450

4PM
2 SCOOPS CASEIN 50 8 4 380
1TB PB 4 3 8 95

54 11 12 475
TRAIN 5:30-630

6:30
1 SCOOP WHEY 22 4 2 150
50G DEXTROSE (12tsp) 0 48 0 180
50G MUSSCLEMANS PIE FILLING 0 40 1 160
22 92 3 490

7:15
1 SCOOP WHEY 22 4 2 150
50G DEXTROSE(12tsp) 0 48 0 180
1 CUP OATS 3 55 3 300
25 107 5 630

830
1/2 CUP DRY BROWN RICE 5 45 2 217
4OZ CHICKEN, 4OZ SALMON 55 0 10 325
60 45 12 542

10PM
1 CUP COTTAGE CHEESE 20 3 1 160
20 almonds and peanuts 6 6 16 175
1 SCOOP CASEIN 20 2 3 130
1 CUP SKIM--- 8 1 15 125
34 9 34 430

389.50 366.50 116.50 4,343.00
389.50 366.50 116.50 4,343.00


Training Schedule:

MONDAY – CHEST/BIS
TUESDAY – EITHER BACK/TRIS OR HAMS, CALVES, ABS, FOREARM
WED – OFF
THURSDAY – DELTS, TRAPS
FRIDAY – ARMS
SAT – 5X5 COUMPOUND LIFTS, SQUATS, DEADS, OH PRESS – 20 MIN CARDIO
SUNDAY – LEGS

THANKS BOYS FOR YOUR SUPPORT – LOOK FORWARD TO YOUR THOUGHTS AND LET ME KNOW IF YOU HAVE SOME TWEAKS,

Jeffreyk
08-09-2006, 06:40 AM
Well, I am realitvely new to these boards, but have done some reading and like what I see. I am crossing over for the first time in years tomorrow and decided to chart my progress, as well as get the insight from you knowledgeable bros. I did a ton of research on low dose cycles and I feel it’s the way for me to go at this point. Want to gain most of my size through hard ass training, mild cardio, big rest and an even bigger meal plan!

I have had low test as long as I can remember. I am 30 years old right now, 6’1, 166lbs this am with about 8% bodyfat. I hope I can keep a hold of my tight six pack for the most part, don’t want water retention to play a role, but I understand SOME fat gain will be inevitable. At least I can up my mood, energy levels, strength and lose the fear that having minimal test production will lead to fat storage on a high caloric diet. Itll be higher than HRT, which I don’t want to resort to, so I will follow a solid pct protocol, get some AIMF, and liquid clen, as well as nolva on hand.

Here’s my diet strategy, through weeks of prep as well as my training schedule. I have yet to decide whether I will do two-a-day training with a small bp in the am and a large in the pm, the same bp 2x a day with heavy lift in the am and lighter quicker lifts in the pm, just some mild cardio in the am, and heavy training in pm, or just sleep rest and revocover in the am and train all out in the pm….we’ll see how it goes and how I feel.

Today is my off day August 9, 2006: reason I will start tomorrow….35 min. of light cardio on the treadmill today (incline) walk, followed by abs, and a quick full body 15 rep all machine active rest routine….now in the office, just to eat rest and grow…oh and look for ward to getting it on tomorrow!

530am cardio, abs, circuit

7am
12 egg whites
Scoop of casein
Coffee
1 tb of flax (pro/fat meal)

Only carb/pro meal with be this am at 10am as my back routine yesterday was pretty intense….need to fill some stores…prob.a cup or 2 of oats, some eggs and some protein.

cphafner
08-09-2006, 04:41 PM
You are 6' 2" 160 and starting a cycle? I see you used to be larger. You really should rebuild your frame naturally. You are also planning on competing at 220 in 15 months? This would mean you would most likely be around 240-250 before a cut. So you are expecting about 90lbs worth of gains in the next year? I think you need to rethink your whole strategy.