hello newbie here with questions

[m.muntazio]

hello my name is mando and im glad i joined this forum to better educate myself and learn and absorb as much as i can.im 38 yrs old 6foot2 210pds.im very lean except for a beer belly but thats another story. .im going to finally start on my dream program but everything has to be perfect.the diet im gonna be using is the 2gr protein per pd of bodyweight and 4gr carb per pd of bodyweight divided by 5 meals a day and a halfway through the night whey protein shake.diet is gonna be as clean as possible.homemade from scratch.
meals 1 through 5 are-
84 grams of protein
168 grams of carbs
1 serving of mixed vegetables or salad
1 glass of skim milk
1 or 2 glasses of water
1 serving of whey protein in the middle of the night.
what do you guys think of the macrobolic diet?my workout is gonna be as follows.
mon.wed.fri.
chest-
bench press,incline,dumbbells 3x6-8
bench press,incline,barbells 3x6-8
pushups 50
tris-
lying tricep ext.,incline 3x6-8
dips,3x10
tues.thurs.sat.
shoulders-
seated rear military press 3x6-8
seated front military press 3x6-8
upright rows 3x6-8
seated overhead press 3x6-8
biceps-
bicep curl 18x6-8
sun.off
what weight according to my 1 rep max should i be doing?what percentage?im thinking 60 percent?
im going for a vo2max to see my lactic threshold.bloodwork to compare my body before and after,which by the way if someone knows what i should be asking for in the blood work,and dexa to see my exact fat measurement.the supplements im going to be using are quite simple.celltech creatine by muscletech and nitro tech hardcore whey protein also by muscletech for when i use it in the middle of the night to keep nutrients in me at all time.what do you think of the whole waking up in the middle of the night thing and also my choice of supplements.im also gonna be doing the whole priming thing.what program do you suggest for that(diet and workout and for how long)any thoughts on my diet and workout mentioned above?what supplements should i be taking during the priming period and once i actually start my workout which is described above.also what supplements should i take for pct after i finish,not drugs but supplements only.lll get to the drug pct part later.im not gonna go the anabolics route this time cause its just too much of a headache.i was on deca and test before administered topically as a cream and the results were great but i lost everything real quick got a case of gyno,which im not too worried about cause im gonna have surgery after all this to remove it,a lump on my back,also not worried,surgery route, no pct and the doctor i got it from got busted.i also dont have any connects right now,too much work trying to get them, i dont trust u.g. labs and even if i did go that route i would wanna test it a a lab and i have no means to do that.if anything im gonna go the peptide route.hexarelin to be exact.but thats another story.also how often should i shock the body with rest/pause, slow-mo reps, supersets drop sets etc and are they really beneficial?any answers thoughts comments would be greatly appreciated.if no one can help me can you refer me to someone who can?
so basically im asking
adjustements to the programs-priming diet and workout i have mentioned-actual diet and workout i have mentioned-pct diet,supplements and drugs i have mentioned
-bloodwork(what to ask for)
-diet (pre during and post? priming)if any
-diet (pre during and post cycle)if any
-workout(pre? during and post? priming)if any
-workout(pre? during and post? cycle)if any
-pct (supplements and drugs)if any

 

[lweaver]

Welcome to the boards!

Lots of questions...ny first concern is your entire core, lower body and posterior chain. If I'm reading correctly you only plan on performing lifts for the chest, triceps, biceps and shoulders? Thats less than a quarter of your body friend.

If you're looking to get stronger look into a tried and true program. Stronglifts 5x5 is a good place to start. Anything that at least has the squat, deadlift and bench press involved is more than likely going to be a decent routine.

What are your goals in creating this program above?

 

[m.muntazio]

hello and thanks for your response.actually i got shoulders in there too,my core i have a routine for which i didnt think was important to mention since ill be doing those everyday.lower body is freakishly strong compared to upper body so its not on my to do list just yet.my goal is to just have the perfect routine and get feedback from people such as yourself.where can i read more about the 5x5 program?once again thanks.

 

[lweaver]

You could just google Starting Strength.

Would you mind listing your 1 rep max for the bench press, squat and deadlift? Where you're at strength-wise can make a big difference on what sort of routine you need.

The thing is working the largest muscles in your body has an overflow effect on your entire system and also elicits the largest hormonal response. Generally if you want to keep getting stronger over the years, squats are the way to go if they can be performed safely.

 

[zedhed]

lweaver is right on here bro. You would be wise to follow his advice. He can save you a lot of wasted time in the gym. Good luck to you.

 

[m.muntazio]

thanks guys for the reply ,will add those 2 to my routine.i only know one of my 1rm and thats for bench please dont laugh but its 180

 

[lweaver]

Nothing to laugh about, you are training that's all that matters.

Adding those is vital, only thing is when a routine has too many components they fall apart. The best routines out there are simple and based on logical progressions with carefully chosen exercises.

There are good 5x5 programs out there for beginners that are great because they force you to focus on the most important movements. As you progress accessory movements and even isolation movements come into play, but right now the core lifts will help get bigger and stronger faster.

Have you come by any programs you're thinking of trying or do you plan on trying your til it stalls?

 

[m.muntazio]

thanks weaver,im incorporating all programs into mine.im sorry bout my typing,im new to this whole workout and computer thing.i just came home so im still trying to educate myself.
you would think that being on the inside would have taught me alot about working out but i didnt socialize and kept to myself to avoid trouble.im trying to learn,.

 

[lweaver]

To be honest if you're new your best bet it to go with a program that's out there. Eventually you will learn enough to design a program that works for you, but enything you try and create right now would be organized despair, to use a Bruce Lee phrase. Trust me, if you toss out the extraneous stuff, keep a solid diet and go with SL 5x5 you will get much stronger.

BTW what kind of equipment do you have access to?