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gmen5681
02-21-2007, 08:05 AM
Hi everyone, i have already introduced myself , but i wanted to start a journal as well. I am about to start a "cycle" of clen, 2 on 2 off 2 on 2 off. during the 2 weeks off i will be taking Hot Rox. recently i have been shooting for 60% protein, 15% carbs, and 25% fats with about 4000-4500 calories. i am 196.5 lbs as of this morning and 5 foot 11.5 and 22 years old. i have a BF monitor and it said 17.3% this morning, so im pretty high up there. I am going to start this clen cycle on Monday (2-26-07), im going to keep my diet 60-15-25 with reduced calories like 2100-2300 a day. The foods i have available to me are:
-eggs
-chicken
-protein whey
-low carb wraps (11g carbs, 5 net)
-natural peanut butter
-olive oil
-Met-Rx Protein Plus bars (320 cal, fat-9g, carbs - 32(4net), protein-32g)
-Dry plain oatmeal
-tuna fish
-broccoli
I am 162.5 lbs of LBM

im shooting for about 8-10%BF so that would put me at about 177-181lbs

Monday - chest - Flat Bench
Inclined Bench
Flys
Cable Bench
Tuesday - shoulders - Military Press
Upright rows
Front Rows
rear delt rows
lateral raises
Wednesday - arms - preacher curl
tricep extension
hammer curls
weighted dips
isolated curls
kick backs
Thursday - legs - squat
leg extensions
Friday - back - dead lift
t-bar
pull downs
bent over rows

and each workout will be finished with a 8X1 interval of HIIT on the treadmill.

after my workout i will be a 2 scoop protein shake in water and this is when i will be taking the Clen.
im going to be drinking 1.5-2 gallons of water a day and eating 8 meals consisting of:
7:30 - 2 egg whites
1 whole egg
9:30 - Protein shake (2 scoops of whey) Clen+Vitamines+L-Taurine
11:30 - 8 oz of chicken breast marinated in Chevets, and 1 cup of steamed broccoli
1:30 - Protein shake (2 scoops of whey and 1 tablespoon of olive oil)
3:30 - 98g of tuna and 1/2 cup of shredded sharp cheddar cheese
5:30 - 8oz of chicken breast marinated and 1 cup of broccoli
7:30 - A met-Rx protein bar
11:00 - Protein shake (2 scoops of whey)

it works out to:
2200 calories
305g of protein - 57%
83g carbs - 12%
72g fat - 31%

As for the Clen i plan on ramping it up as follows:
Day1: 20mcg
Day2: 40mcg
Day3: 60mcg
Day4: 80mcg
Day5: 80mcg
Day6-Day12: 100mcg
Day13: 80mcg
Day14: 60mcg
Day15: off
Day16: off
Day17-Day31: Hot Rox
Day32: 60mcg
Day33: 80mcg
Day34: 80mcg
Day35: 100mcg
Day36: 100mcg
Day37-Day43: 120mcg
Day44: 100mcg
Day45: 80mcg
Day46: off
Day47: off
Day48-Day62: Hot Rox

and on all the days that i am taking Clen/first day before cycle and 2 days off before going back on the hot rox i will be taking 3-5g of L-Taurine depending on the dosage of Clen.

i will be taking pictures as well every 2 days. but i dont want to post them until the end or when i become happy with the current results.

Hopefully i will get to my Goal of 8-10% body fat with this plan. I am a very strict person so i have no worries that i will be sticking to this plan. please feel free to tell me what you think. i am always looking for criticism.

gmen5681
02-21-2007, 12:42 PM
today at the gym i did arms.

preacher curl:
102.5X8
110X8
113X8
88X12

tricep extensions:
135X8
135X8
138.5X8

hammer curls:
30X8
35X8
30X8

rope push downs:
100X8
100X8
110X8

standing curl w/ e-z curl bar:
60X8
70X5
60X8

Weighted dips (i weigh 197)
45X10
90X8
90X8

isolated curls:
15X10
15X10

tomorrow i will be doing legs and going heavy.

gmen5681
02-23-2007, 07:26 AM
yesterday was legs day. i was pretty beat since i had to wake up at 4:30 to take a test for the military, but i stuck it through. only did a few things but got the job done.

squat (smith machine):
225X8
315X8
405X8
405X8

calve raises:
320X8
360X8
360X25

leg extensions:
135X8
155X8
165X8


yesterday i ate a lot of food, but barely any of it was healthy, but whatever as long as i got the calories yesterday. monday is when i start the clen cycle and the strict diet/routine. so i should see it coming off pretty quick starting that week. i weighed in yesterday at 198.5 and 17.4% body fat.

gmen5681
02-27-2007, 06:07 AM
Monday was chest:

Cable bench:
100X8
110X8
110X8

Flat Bench:
198X8
210X8
210X8

Pec Dec:
99X8
99X8
99X8

Ran:
1/4 mile

Bako Lifter
04-18-2007, 07:21 PM
Good work outs, but............

DO NOT USE THE SMITH MACHINE!!!