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Ok everyone, time for some input on the total package. I have an upcoming cycle which was designed by Needto which is posted below, and am currently trying to lose weight to get to a body fat percentage I am happy with before starting. I currently eat 1500 calories a day, and use Forged Burner and Need2Slin. I have gone from 334lbs to 290 in about 6 weeks time, and will begin my cycle at 280.
My stats are as follows:
Age: 38
Height: 6' 6"
Weight: 280 (At cycle start)
BF%: Expecting 16-17% or so at start of cycle
Training Exp. 20+ years (Former NCAA D-1 football lineman)
According to a basic calculator, at 280lbs I should be eating 3198 cals. for maintenance, 2559 cals. for fat loss, and 2240 cals. for extreme fat loss. (I know I currently eat well below that, and will be upping the calories on cycle).
Here is Needto's designed cycle (as quoted), which is all in-hand, and not changing!
"This cycle is focused on fat burning+muscle endurance and strength,but has added muscle sparing+Hardening effects
1-6 Katanadrol 200mg every day spread out
1-6 Helladroll 1 cap 3 times a day
1-6 Need2Slin 1 cap 3 times a day 30 mins before meals ( morning noon and night)
1-4 Forged Steel 1 dose twice a day
2-6 N2Guard every day
PCT portion of the cycle
6-10 Unleashed 1 cap 3 times a day
6-10 Post-Cycle 1 cap 3 times a day
8-12 Attack 1 seving pre-work out
6-12 Forma-Stanzol 5 pumps am and 5 pumps pm. "
MY PROPOSED Intermittent Fasting SCHEDULE:
11.30am Wake-Up
11:50am Low Carb Protein Shake on my way to the gym
12pm-1pm Weight Training
1pm-1:30pm Cardio
2pm Post-workout meal (Shooting for 1400-1500 cals. here. Almost ALL carbs. for the day will be consumed here)
5pm Second meal (Shooting for 600 cals. here, minimal carbs.)
9pm Last meal before the fast (Shooting for 600 cals. here, minimal carbs)
I work 6pm-2am Wed-Sun, and will be in bed 3:15am, until 11:30am. Mon/Tues will see earlier bed times as I am off, an 9 or so hours of sleep. I will be training 5 days a week, Mon-Fri. My workouts will be as follows:
Day 1 Chest (Heavy Day)
Incline bench presses. 2-4 sets of 6-10 reps
Flat Bench presses 2-4 sets of 6-10 reps
Dumbbell Bench Presses 2-4 sets of 6-10 reps
Lateral raises or upright rows 2-4 sets of 6-10 reps
Tricep Pushdowns 2-4 sets of 6-10 reps
Day 2 Back, Biceps, Legs (Light Day)
Wide grip pulldowns- 2-4 sets of 12-15
Dumbbell Rows- 2-4 sets of 12-15 reps
Hyperextensions- 1-2 sets of 12-15 reps
Dumbbell curls- 2-4 sets of 12-15 reps
Barbell curls. 2-4 sets of 12-15 reps
Leg extensions 2-4 sets of 12-15 reps
Legs curls 2-4 sets of 6-10 reps
Calf raises. 2-4 sets of 6-10 reps
Day 3 (This day will concentrate strictly on Traps. and possibly more light legs)
Smith Machine Shrug
Standing Dumbbell Upright Row
Cable Shrug
Dumbbell Shrug
Upright Cable Row
Barbell Shrug (Front)
Barbell Shrug (Behind Back)
Smith Machine Upright Row
Day 4 (Light Day)
Incline Bench presses 2-4 sets. 12-15 reps
Flat-bench presses 2-4 sets of 12-15 reps
Dumbbell bench press 2-4 sets of 12-15 reps
Lateral raises/ or upright rows- 2-4 sets of 12-15 reps
Tricep pushdowns 2-4 sets of 12-15 reps
[FONT="]Lying tricep extensions.. 2-4 sets of 12-15 reps
[/FONT] Day 5 (Heavy Day)
Wide grip pulldowns 2-4 sets of 6-10 reps
Dumbbell rows 2-4 sets of 6-10 reps
Hyper extensions 1-2 sets of 10-15 reps
Dumbbell curls 2-4 sets of 6-10 reps
Barbell curls 2-4 sets of 6-10 reps
Leg extensions 2-4 sets of 6-10 reps
Leg presses 2-4 sets of 6-10 reps
Leg curls 2-4 sets of 6-10 reps
Calf raises 2-4 sets of 6-10 reps
I have spent the better part of 2 months preparing this, and getting in shape again. I like my routine, but am open to suggestions. I know day 3 is odd, but my Traps. are a big concern for me, and I want to make sure they get the work.
Now some questions:
1. Should I drop the cardio? Will it actually be more detrimental than helpful?
2. Between 1:30pm-2pm could another low carb protein shake be worked in there before my 1st meal, or would that be detrimental?
Thanks for taking the time to read this, and for helping a relatively new bro to the site. I really appreciate the help I've received here at EF, and consider this site the go-to standard for information and knowledge.
My stats are as follows:
Age: 38
Height: 6' 6"
Weight: 280 (At cycle start)
BF%: Expecting 16-17% or so at start of cycle
Training Exp. 20+ years (Former NCAA D-1 football lineman)
According to a basic calculator, at 280lbs I should be eating 3198 cals. for maintenance, 2559 cals. for fat loss, and 2240 cals. for extreme fat loss. (I know I currently eat well below that, and will be upping the calories on cycle).
Here is Needto's designed cycle (as quoted), which is all in-hand, and not changing!
"This cycle is focused on fat burning+muscle endurance and strength,but has added muscle sparing+Hardening effects
1-6 Katanadrol 200mg every day spread out
1-6 Helladroll 1 cap 3 times a day
1-6 Need2Slin 1 cap 3 times a day 30 mins before meals ( morning noon and night)
1-4 Forged Steel 1 dose twice a day
2-6 N2Guard every day
PCT portion of the cycle
6-10 Unleashed 1 cap 3 times a day
6-10 Post-Cycle 1 cap 3 times a day
8-12 Attack 1 seving pre-work out
6-12 Forma-Stanzol 5 pumps am and 5 pumps pm. "
MY PROPOSED Intermittent Fasting SCHEDULE:
11.30am Wake-Up
11:50am Low Carb Protein Shake on my way to the gym
12pm-1pm Weight Training
1pm-1:30pm Cardio
2pm Post-workout meal (Shooting for 1400-1500 cals. here. Almost ALL carbs. for the day will be consumed here)
5pm Second meal (Shooting for 600 cals. here, minimal carbs.)
9pm Last meal before the fast (Shooting for 600 cals. here, minimal carbs)
I work 6pm-2am Wed-Sun, and will be in bed 3:15am, until 11:30am. Mon/Tues will see earlier bed times as I am off, an 9 or so hours of sleep. I will be training 5 days a week, Mon-Fri. My workouts will be as follows:
Day 1 Chest (Heavy Day)
Incline bench presses. 2-4 sets of 6-10 reps
Flat Bench presses 2-4 sets of 6-10 reps
Dumbbell Bench Presses 2-4 sets of 6-10 reps
Lateral raises or upright rows 2-4 sets of 6-10 reps
Tricep Pushdowns 2-4 sets of 6-10 reps
Day 2 Back, Biceps, Legs (Light Day)
Wide grip pulldowns- 2-4 sets of 12-15
Dumbbell Rows- 2-4 sets of 12-15 reps
Hyperextensions- 1-2 sets of 12-15 reps
Dumbbell curls- 2-4 sets of 12-15 reps
Barbell curls. 2-4 sets of 12-15 reps
Leg extensions 2-4 sets of 12-15 reps
Legs curls 2-4 sets of 6-10 reps
Calf raises. 2-4 sets of 6-10 reps
Day 3 (This day will concentrate strictly on Traps. and possibly more light legs)
Smith Machine Shrug
Standing Dumbbell Upright Row
Cable Shrug
Dumbbell Shrug
Upright Cable Row
Barbell Shrug (Front)
Barbell Shrug (Behind Back)
Smith Machine Upright Row
Day 4 (Light Day)
Incline Bench presses 2-4 sets. 12-15 reps
Flat-bench presses 2-4 sets of 12-15 reps
Dumbbell bench press 2-4 sets of 12-15 reps
Lateral raises/ or upright rows- 2-4 sets of 12-15 reps
Tricep pushdowns 2-4 sets of 12-15 reps
[FONT="]Lying tricep extensions.. 2-4 sets of 12-15 reps
[/FONT] Day 5 (Heavy Day)
Wide grip pulldowns 2-4 sets of 6-10 reps
Dumbbell rows 2-4 sets of 6-10 reps
Hyper extensions 1-2 sets of 10-15 reps
Dumbbell curls 2-4 sets of 6-10 reps
Barbell curls 2-4 sets of 6-10 reps
Leg extensions 2-4 sets of 6-10 reps
Leg presses 2-4 sets of 6-10 reps
Leg curls 2-4 sets of 6-10 reps
Calf raises 2-4 sets of 6-10 reps
I have spent the better part of 2 months preparing this, and getting in shape again. I like my routine, but am open to suggestions. I know day 3 is odd, but my Traps. are a big concern for me, and I want to make sure they get the work.
Now some questions:
1. Should I drop the cardio? Will it actually be more detrimental than helpful?
2. Between 1:30pm-2pm could another low carb protein shake be worked in there before my 1st meal, or would that be detrimental?
Thanks for taking the time to read this, and for helping a relatively new bro to the site. I really appreciate the help I've received here at EF, and consider this site the go-to standard for information and knowledge.
