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Hey guys,
It's my first post here, although I'm following quite a while now. Recently I'm thinking about a small cycle, it would be my first. So maybe I'll start with introducing myself:
- 183cm/93kg (around 20% fat atm), just turned 29
- 4 years in the gym (with around 7 months break, ate like a pig, now starting again)
- never on gear before
- 4 time a week in gym (bout to change), regular 8h work at office
So idea is to get rid of fat, to around 14-12% and gain some muscle at the same time, rather impossible with only diet and regular gym.
Routine:
I'll stop doing 1 muscle group a week and will start to work out in the morning, empty stomach, routine will be: 1 day back/biceps, 2day chest/tricpes, 3rd day legs/shoulder, 4th day break, 5th day chest/back, 6th day whole arms, 7th day break (legs just once a week, I got huge thighs anyways, was a pro football/soccer player for almost 3 years). 4-5 exercises for big muscle groups, 3-4 for small muscle groups, and legs (both calfs and thighs) 6 excersises, also some traps added to back days. Every workout (except legs days) I'll finish with 15-25 minutes of intervals (running most of the time), and will start with 1 tabata set. In the afternoon, 1-2h of cardio (each non-break and non-leg day)
Diet:
I guess with my workout routine my body will need around 2800 calories, maybe even little bit more (different calculators say different things, from 2500 to 3000). I'll stay between 2200 and 2300 calories a day, on a training days and little bit less, around 1900-2000 on break days (with one cheat day with around 3000 calories every 2-3 weeks, it must be a workout day). Now the hard part where I'll get all the harsh comments...I won't count macros, I will count proteins, will keep them on 1,8-2g x kg, so around 177grams a day, nothing more. Will keep my diet clean, but won't be doing counting carbs and fats, was doing it before, with a dietician even, and was spending 4h a days in the kitchen, every single day. Won't go back to that. I'll also add vitamins and all the omega acids obviously.
Sarms and Proviron:
I'm thinking about Ostarine (20mg ED), Ligandrol (10mg ED) and Proviron (50mg ED). I'll add to it Creatine Mono (5g morning, 5 before workout), PES Alphamine with Yohimbine (5g morning, 5g before workout). I want to run it for 8-12 weeks
Questions:
Basically I would like to ask what you guys think of that plan? Should I change something? Maybe some other options? Any advice would be great.
It's my first post here, although I'm following quite a while now. Recently I'm thinking about a small cycle, it would be my first. So maybe I'll start with introducing myself:
- 183cm/93kg (around 20% fat atm), just turned 29
- 4 years in the gym (with around 7 months break, ate like a pig, now starting again)
- never on gear before
- 4 time a week in gym (bout to change), regular 8h work at office
So idea is to get rid of fat, to around 14-12% and gain some muscle at the same time, rather impossible with only diet and regular gym.
Routine:
I'll stop doing 1 muscle group a week and will start to work out in the morning, empty stomach, routine will be: 1 day back/biceps, 2day chest/tricpes, 3rd day legs/shoulder, 4th day break, 5th day chest/back, 6th day whole arms, 7th day break (legs just once a week, I got huge thighs anyways, was a pro football/soccer player for almost 3 years). 4-5 exercises for big muscle groups, 3-4 for small muscle groups, and legs (both calfs and thighs) 6 excersises, also some traps added to back days. Every workout (except legs days) I'll finish with 15-25 minutes of intervals (running most of the time), and will start with 1 tabata set. In the afternoon, 1-2h of cardio (each non-break and non-leg day)
Diet:
I guess with my workout routine my body will need around 2800 calories, maybe even little bit more (different calculators say different things, from 2500 to 3000). I'll stay between 2200 and 2300 calories a day, on a training days and little bit less, around 1900-2000 on break days (with one cheat day with around 3000 calories every 2-3 weeks, it must be a workout day). Now the hard part where I'll get all the harsh comments...I won't count macros, I will count proteins, will keep them on 1,8-2g x kg, so around 177grams a day, nothing more. Will keep my diet clean, but won't be doing counting carbs and fats, was doing it before, with a dietician even, and was spending 4h a days in the kitchen, every single day. Won't go back to that. I'll also add vitamins and all the omega acids obviously.
Sarms and Proviron:
I'm thinking about Ostarine (20mg ED), Ligandrol (10mg ED) and Proviron (50mg ED). I'll add to it Creatine Mono (5g morning, 5 before workout), PES Alphamine with Yohimbine (5g morning, 5g before workout). I want to run it for 8-12 weeks
Questions:
Basically I would like to ask what you guys think of that plan? Should I change something? Maybe some other options? Any advice would be great.
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