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Current Stats
6’1” (185 cm)
200 lbs (90.7 kg)
19% Body Fat
Current Meds
200 mg Sustanon 250 weekly
Cialis 10 mg /daily
D4H Thyroid Complex
DIM 1200mg /daily
D4H Vitamin D3 K2 20,000iu/200mcg
DHEA 50mg/daily
Pregnenolone 60mg/daily
Fish Oil 425 EPA / 425 DHA liquid form
D4H Magnesium 450mg/daily
D4H liver supplement
D4H Kidney Korect Supplement
D4H is Designs for Health
Current Diet
Gain 1lb a week with 3,250 calories a day. 197g Protein, 431g Carbs, 92g Fat I try to move sugars to carbs. No sweets, just fruit.
Train at 5am for 1-1.5 hours
Breakfast: 3 eggs, half avocado, rice, 30 cal protein red meat source
Lunch: Chicken or fish, roasted sweet potatoes and green veggie.
Snack: Nuts, Cheese and dry sausage
Dinner: Rice and beans, NY Strip, Green veggie
Sleep: I feel my best at 7 hours. 6.5 is a typical night with sleep ratings of 83%-98%
First Cycle Plan
There are 14 weeks until we start a Miami beach vacation. I am thinking that I will start this cycle in two weeks, so that it is ending at the start of the vacation and I am not feeling terrible. I moved the anavar to the end of the cycle to help with fat loss instead of trying clen. I have all the meds I need to start and finish. Will get bloods done on Monday and have attached 2023 bloods on 200mg Sus250
Weeks 1-8
Test 400mg (.5ml) Split into 2days of the week
HCG 500iu Split into 2days of the week
0.5mg Armidex eod
Weeks 9-12
Test 400mg (.5ml) Split into 2days of the week
HCG 500iu Split into 2days of the week
40 mg Anavar preworkout
0.5mg Armidex eod
Weeks 13-15 HCG 500iu Split into 2days of the week 40 mg Anavar preworkout
Weeks 16-17 Nolvadex 40 mg/day Clomid 50 mg/day
Weeks 18-19 Nolvadex 20 mg/day Clomid 50 mg/day
Current Training
5 day bro split: Arms, Shoulders, Back, Active Recovery, Chest, Legs, Active Recovery
6’1” (185 cm)
200 lbs (90.7 kg)
19% Body Fat
Current Meds
200 mg Sustanon 250 weekly
Cialis 10 mg /daily
D4H Thyroid Complex
DIM 1200mg /daily
D4H Vitamin D3 K2 20,000iu/200mcg
DHEA 50mg/daily
Pregnenolone 60mg/daily
Fish Oil 425 EPA / 425 DHA liquid form
D4H Magnesium 450mg/daily
D4H liver supplement
D4H Kidney Korect Supplement
D4H is Designs for Health
Current Diet
Gain 1lb a week with 3,250 calories a day. 197g Protein, 431g Carbs, 92g Fat I try to move sugars to carbs. No sweets, just fruit.
Train at 5am for 1-1.5 hours
Breakfast: 3 eggs, half avocado, rice, 30 cal protein red meat source
Lunch: Chicken or fish, roasted sweet potatoes and green veggie.
Snack: Nuts, Cheese and dry sausage
Dinner: Rice and beans, NY Strip, Green veggie
Sleep: I feel my best at 7 hours. 6.5 is a typical night with sleep ratings of 83%-98%
First Cycle Plan
There are 14 weeks until we start a Miami beach vacation. I am thinking that I will start this cycle in two weeks, so that it is ending at the start of the vacation and I am not feeling terrible. I moved the anavar to the end of the cycle to help with fat loss instead of trying clen. I have all the meds I need to start and finish. Will get bloods done on Monday and have attached 2023 bloods on 200mg Sus250
Weeks 1-8
Test 400mg (.5ml) Split into 2days of the week
HCG 500iu Split into 2days of the week
0.5mg Armidex eod
Weeks 9-12
Test 400mg (.5ml) Split into 2days of the week
HCG 500iu Split into 2days of the week
40 mg Anavar preworkout
0.5mg Armidex eod
Weeks 13-15 HCG 500iu Split into 2days of the week 40 mg Anavar preworkout
Weeks 16-17 Nolvadex 40 mg/day Clomid 50 mg/day
Weeks 18-19 Nolvadex 20 mg/day Clomid 50 mg/day
Current Training
5 day bro split: Arms, Shoulders, Back, Active Recovery, Chest, Legs, Active Recovery
| Assault Bike WU ARMS QL Raise | 1st Giant Set Biceps (4 Rounds) |
| Spider Curls "Keep elbows forward": 20 Reps | |
| Incline DB Curls "Extreme angle, 45*": 20 Reps | |
| EZ Bar Curls "Elbows on stomach Poor mans preacher": 20 Reps | |
| EZ Bar Drag Curls: 20 Reps | |
| 2nd Giant Set Triceps (4 Rounds) | |
| Reverse Grip Pushups "Hips low and lean back on the way up": 20 Reps | |
| Reverse Skull Crushers "Kneeling": 20 Reps | |
| Dead Skulls: 20 Reps | |
| Bench Dips "Lean back on the way up": Failure | |
| CXS WU SHOULDER + TRAP | Giant Set # 1 (3 Rounds) |
| Reverse Grip Shoulder Press: 20 Reps | |
| Seated “Slightly Back” Side Laterals: 20 Reps | |
| Bent Over Rear Delts: 20 Partial / 20 Full Reps | |
| Bus Drivers “Super Slow”: 20 Reps Each Side | |
| Giant Set # 2 (3 Rounds) | |
| Modified Arnold Press: 15-20 Reps | |
| Around The Worlds (keep thumbs up): 15-20 Reps | |
| Seated Shrugs “Supinated Grip”: 20 Reps | |
| Standing Shrug “2 Count Hold at Top”: 20 Reps | |
| Assault Bike WU BACK QL Raise | Giant Set #1 - Upper Back + Lats (3 Rounds) |
| Dumbbell Pullovers "Make sure you don't come up too high": 20 Reps | |
| 2 Part Hight Elbow Row "Flex rhomboids first then start the row": 20 Reps | |
| Reverse Grip Pull-ups: Failure | |
| Assisted Wide Grip Pull-ups: Failure | |
| Giant Set #2 - Mid + Low Back (3 Rounds) | |
| Bent Over Rows "Hold a 2 count at the top": 20 Reps | |
| Bent Over Dumbbell Rows "Wrap elbows around your body": 20 Reps | |
| Partial Deadlift "Right below the knee to fully flexed back / no rest at the top": 20 Reps | |
| Modified Reverse Hyper: 20 Reps | |
| CXS WU CHEST 14 EMOM | Giant Set # 1 Chest (3 Rounds) |
| Incline Barbell Press: 20 Reps | |
| Coffin Press: 20 Reps | |
| Barrel Press: 20 Full Reps | |
| Dumbbell Fly “Partials at the bottom”: 20 Reps Each Side | |
| Bench Dips “Feet elevated”: Failure | |
| Dumbbell Push-ups w/ twist “Arch your back to mimic decline”: Failure | |
| CXS WU LEGS + QL Raise | Giant Set #1 - Quads (3 Rounds) |
| Static Lunges “Only come up 3/4 and lean forward”: 15 reps Each | |
| Dumbbell Front Squat “3/4, pressure on your heels”: 20 reps | |
| Walking Lunges “Monster walk or regular w/ forward lean”: 20 steps per Leg | |
| Split Squat “Use weight if it doesn’t kill you”: 15 reps Each | |
| Giant Set #2 - Hams + Glutes (3 Rounds) | |
| RDL’s: 20 reps | |
| Sumo’s “either straight up and down or hinge over your hips”: 20 reps | |
| Reverse Lunges: 15 reps Each | |
| Wide Sumo Squat w/ Dumbbell as Counterweight “1/4 reps”: 20 reps | |
| Giant Set #3 - Calves (3 Rounds) | |
| Plate Calf Raises (toes straight, turned out, turned in): 30/30/30 | |
| Tib Raises: 30 |
