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Size Strength & Awesomeness

Y'all know I'm very open in my log... I have decided to do a cycle in the near future.

I WILL be taking all necessary precautions and I WILL be posting about it. I will also abide by forum rules. I have discussed it with someone who is knowledgable on the subject and has personal experience. I trust this person.
I will layout my diet, my cycle, my post cycle, and my training. I will look for my friends on here to critique all. I will lay out my training and diet first sometime tomorrow.
 
Very nice man , those are good numbers. As for your cycle , wish you the best of luck just be smart and safe I know you have all the training and diet knowledge to make the best of it... So with that being said.. Bring on the gains :)!
 
Diet for cycle- I normally gain weight at 2700-2900 calories a day.

Diet will consist of
steak
Greek yogurt
eggs/egg whites
Myofusion whey protein

Rice
Bananas
Peanut butter
Olive oil
Greens n carrots

^^^this is basically what I eat already. Just will incorporate more food. I will be aiming for 2g protein/lb of bodyweight.
Carbs around workout

Training:
Push/pull/legs/off/push/pull/legs/off.
 
Training:

Push 1-
OHP-5x5
Incline Bench-4x6-8
DB Floor Press-3x8-10
CGBP-3x6-8
Cable Flyes-2-3 sets (pump)
Tricep Pushdowns-3x10-12
Delt Triad-3 sets

Pull-
Weighted Chin-5x5
High Pull->Plate raise-4x5-8
DB Rows-3x12-15
Kayak Rows-3x12-15
Pull-Ups-3xmax
Curls-6 sets

Legs-
Squats
DL
Hack Squat
Leg curls

Stil figuring out exact set rep scheme.
I do pull-ups randomly most days as well as rear Delt n ab work on a frequent basis.

Conditioning will be prowler pushes/deadlift carries/sprints --I DON'T DO STEADY CARDIO.
 
Buildingup24 said:
Diet for cycle- I normally gain weight at 2700-2900 calories a day.

Diet will consist of
steak
Greek yogurt
eggs/egg whites
Myofusion whey protein

Rice
Bananas
Peanut butter
Olive oil
Greens n carrots

^^^this is basically what I eat already. Just will incorporate more food. I will be aiming for 2g protein/lb of bodyweight.
Carbs around workout

Training:
Push/pull/legs/off/push/pull/legs/off.
Click to expand...

You want me to write you up a meal plan ? On inspection of the above, I would do the following.

1. The food that is responsible for one adding weight is potatoes. I would add that first.
2. Eat more fruit besides bananas. I usually do dried fruit by the pound at the grocery store. Grapes , blueberries , strawberries, blackberries can easily be washed off and eaten as snacks. Honeydew, cantelope and pineapples can be cut and stored in the fridge.
3. Eat more vegetables besides greens and carrots. Celery , Cabbage , bok choy, bean sprouts squash , avocado , broccoli, eggplant , mushrooms, unions (sauteed on steak or liver is good), basil and cilantro as seasonings etc
4. Even though Olive oil is high in Omega 3's it contains no EPA or DHA. Try adding fish or seafood if you're not allergic.
5. The only grain in the above is rice... Are you gluten intolerant? I would try adding some whole grains which will add fiber to the diet. Some gluten free grains are Corn, Buckwheat, quinoa, Sorghum, millet and yes rice.
6. Do you have tree nut allergies? Macadamias , cashews , walnuts , pecans, hazelnuts , Brazil nuts etc can add protein and fats to the diet.
6b. I was going to add peanuts to the above but peanuts are actually considered a legume like a soybean.

Some quick idea here
 
Last edited:
gjohnson5 said:
You want me to write you up a meal plan ? On inspection of the above, I would do the following.

1. The food that is responsible for one adding weight is potatoes. I would add that first.
2. Eat more fruit besides bananas. I usually do dried fruit by the pound at the grocery store. Grapes , blueberries , strawberries, blackberries can easily be washed off and eaten as snacks. Honeydew, cantelope and pineapples can be cut and stored in the fridge.
3. Eat more vegetables besides greens and carrots. Celery , Cabbage , bok choy, bean sprouts squash , avocado , broccoli, eggplant , mushrooms, unions (sauteed on steak or liver is good), basil and cilantro as seasonings etc
4. Even though Olive oil is high in Omega 3's it contains no EPA or DHA. Try adding fish or seafood if you're not allergic.
5. The only grain in the above is rice... Are you gluten intolerant? I would try adding some whole grains which will add fiber to the diet. Some gluten free grains are Corn, Buckwheat, quinoa, Sorghum, millet and yes rice.
6. Do you have tree nut allergies? Macadamias , cashews , walnuts , pecans, hazelnuts , Brazil nuts etc can add protein and fats to the diet.
6b. I was going to add peanuts to the above but peanuts are actually considered a legume like a soybean.

Some quick idea here
Click to expand...

I don't like this guy
 
gjohnson5 said:
You want me to write you up a meal plan ? On inspection of the above, I would do the following.

1. The food that is responsible for one adding weight is potatoes. I would add that first.
2. Eat more fruit besides bananas. I usually do dried fruit by the pound at the grocery store. Grapes , blueberries , strawberries, blackberries can easily be washed off and eaten as snacks. Honeydew, cantelope and pineapples can be cut and stored in the fridge.
3. Eat more vegetables besides greens and carrots. Celery , Cabbage , bok choy, bean sprouts squash , avocado , broccoli, eggplant , mushrooms, unions (sauteed on steak or liver is good), basil and cilantro as seasonings etc
4. Even though Olive oil is high in Omega 3's it contains no EPA or DHA. Try adding fish or seafood if you're not allergic.
5. The only grain in the above is rice... Are you gluten intolerant? I would try adding some whole grains which will add fiber to the diet. Some gluten free grains are Corn, Buckwheat, quinoa, Sorghum, millet and yes rice.
6. Do you have tree nut allergies? Macadamias , cashews , walnuts , pecans, hazelnuts , Brazil nuts etc can add protein and fats to the diet.
6b. I was going to add peanuts to the above but peanuts are actually considered a legume like a soybean.

Some quick idea here
Click to expand...

I chose peanuts cuz they're cheapest- I didn't know the legume fact tho so thanks for that!

I'm still in college so even though I make money, I have to make trade offs. I take in fish oil, and I go out to dinner with my gf once a week n usually eat seafood... I don't like eating too much fruit- I stick to blueberries n bananas (for shakes).

I chose rice because I am Indian and its sort of just my thing- I enjoy cooking n rice is most versatile and quick.
The veggies u listed are greens- when I said "greens" I meant a variety, I eat kale broccoli n spinach usually with tomatoes, red onions n carrots.

Lastly- there isn't much of a difference between potatoes n rice. It's carbs and yeah I saw your note on seasoning, if u look through my log, I enjoy cooking so Im good on that front but thank you for the suggestion.
 
Update on my cut- I'm 3 weeks in. I am starting to see my bottom 2 abs and my vascularity is getting insane. I even get some leg veins!
I had a cheat window yesterday- basically ate ice cream, steak and pasta salad from 3-9pm. Felt great.
Back on diet today- I think 3 more weeks and I'm done. I don't plan on being NFC shredded (that dude crazy cut)
 
Sunday
Week 2 HP Mass

Warm up/foam roll

Push press:
145-135-140-145-135-140-145-135

Incline:
160-150-155-160-150-155-160-150

Bench:
180-170-175-180-170-175-180-170

Back Squat:
235-2x1
205-7x3

Deadlift carries->Prowler Pushes:
225-8 sets
225-8 sets

Rear delts/traps/abs
 
Diet- Sunday

Peri-workout-
2 Quest bars

Dinner-
1.25lbs 93/7 beef
1 bag Miracle noodles
1 package spinach n tomatoes
8 oz Greek Yogurt
 
HP Mass Lower Week 2

Incline:
160-150-155-160-150-155-160-150

Back Squat:
215-185-205-215-195-205-215-195

DL:
295-275-285-295-275-285 (couldn't finish. Time.)
 
Dieting almost done. Felt so weak today. May need to refeed a bit more frequently.

Thoughts? Mike (canada) I'm calling u out!

Ex: 285 for 3 DL felt kinda heavy... I normally can rock 315 for 3 (this would be heavy) when I was 12lbs heavier. I've never really slimmed out like this so is this drop in strength normal?
 
Wednesday - HP Mass Upper W2

Warm up
Foam roll

Push Press:
145-135-140-145-135-140-145-135

Incline:
160-150-155-160-150-155-160-150

Bench:
180-170-175-180-170-175-180-170

Prowler pushes/trap & rhomboid work
 
Back/Arms

Weighted Chin;
50-7-7-7-6 (PR)

Tricep Pushdowns-ramp sets of 15

Dips-> DB Rows:
90-3x6 (PR)
105-3x10 (deadstop)

Cable Rows-4 sets
Kayak Rows- 4 sets
5 sets curls
5 sets traps
 
Buildingup24 said:
Dieting almost done. Felt so weak today. May need to refeed a bit more frequently.

Thoughts? Mike (canada) I'm calling u out!

Ex: 285 for 3 DL felt kinda heavy... I normally can rock 315 for 3 (this would be heavy) when I was 12lbs heavier. I've never really slimmed out like this so is this drop in strength normal?
Click to expand...

Hey sorry I been so absent , def need a refeed man cutting will rob you of strength over time , the drop in strength is normal especially when in a natural state, it's a little easier to hold onto strength with an anabolic edge but regardless Loss will happen

But it's the name of
The game can't have the best of both
 
HP Mass Week 3 Upper (volume is brutal)

Push Press:
145-135-140-145-135-140-145-135-140-145

Incline Bench:
160-150-155-160-150-155-160-150-155-160

Bench:
180-170-175-180-170-175-180-170-175

Prowler Pushes:
200-8x50 feet
250-10x50 feet

Staggered abs/rear delts
 
Diet today:
-1 banana
-1 quest bar-these are amazing
-1 school whey
-Carrots/tomatoes-maybe 1/2c total

Will update rest later..
2 finals on this fine Saturday. 1 down/1 to go.
 
Back Squat:
225-4x3
185-5x5 (short rest)

Front Squat->Back Squat
135-5xmax

Deadlift Carries->Overhead walk:
235-6 sets
95-6 sets

Quick assistance circuit
 
Seated OHP: 5 reps
135-3x5

Incline Bench: 6-8 reps
145-8-7-7

Dips: 5-8 reps
80-9-5-5

Decline DB:
65-2x10

FS- worked up to 1 single
205-1x1
Back Squat:
135-1x20

Lateral Raise->Tricep work:
5lbs-2x25
42.5-2x20

This is an example of a Push day for my cycle--I WON'T BE SQUATTING ON MY ACTUAL PUSH DAY. I just was waiting for a incline bench. Lol figured what the heck, lets get a little leg work done.
I started heavy n progressively got lighter/higher rep. I like this set up
 
Pull

Wide grip pull-ups:
BW-50 reps

DB Rows: deadstop (12-15 reps)
105-3x12

SG High Pull: explosive (6-8 reps)
95-3x6-8

Hang Cleans: 5-8 reps
125-8-7-6

Kayak Row-> Face Pulls:
3x15-20
3x15-20

Back Squat: FML
140-1x20
Deadlift Carries:
235-5 sets

Cable curl->Hammer curl:
4 sets
 
Push 2--tricep heavy

Front Squat:
185-1x3
190-3x2 (PR)

Back Squat:
135-50 reps total

Flat Bench: top set of 3 then 3x5
185-1x3
170-3x5

Lateral Raises: full
10-3x12

Dips->Abs
BW-2x20

Tricep Pushdown->plate raise:
100-3x15
25-3x20
 
Pull 2

Chins: 3-5 reps
55-6-4-4-4

T Bar Rows: 6-10 reps
150-10-9-9

SLDL: deficit 8-10 reps
135-4x10 (starting light-not coming up all the way)

Cable Upright Row->Cable Row:
85-3x12
85-15-13-12

Pull-Ups-> Rear delts:
BW-20 reps
10-20-18-16-15 (Flyes)


Hill Sprints-8? Idr
 
5x5 Friday & Conditioning

Seated OHP:
120-3x5
125-2x5

Incline:
150-3x5
155-2x5

Rows:
155-5x5

Back Squat:
185-2x5
190-3x5

Hill Sprints
 
Dude youre getting shredded as fuck and those quads are looking huge!!!

Kicking ASS!

And I'm glad to see you're posting some sexy ladies again too, btw
 
Saw this girl I used to have a huge crush on in HS who basically used me for going places..

SHE GOT FAT N DOESNT HAVE ANY IDEA WHAT SHES GONNA DO AFTER SCHOOl-

HIGH FIVES ALL AROUND
Muahahaha
 
Yeah Mike, she didnt like me cuz I was a chunky monkey but used to tutor her in math before school n at lunch. Took her out in hs n what not.

How the tables have turned.

Lol well anyways...enjoy the weekend everyone!

Cardio n arms mañana
 
Buildingup24 said:
Yeah Mike, she didnt like me cuz I was a chunky monkey but used to tutor her in math before school n at lunch. Took her out in hs n what not.

How the tables have turned.

Lol well anyways...enjoy the weekend everyone!

Cardio n arms mañana
Click to expand...

Nothin like a little karma to brighten a guys day! ! Good work buddy !:) enjoy it
 
Legs- 5/11

Front Squats: work up to heavy single
210-1x1 (PR for my bodyweight)
185-1x3

Back Squat: 5x5
190-5x5
145-1x10

Cleans:
135-5x3

Deadlift Carries:
240-5 sets

Leg Extensions: 10-15 reps (1 leg then both)
3 sets-not looking at weight..

TRX work/Abs
Pull-Ups->Push ups

Hill Sprints-5
 
So I'm doing 5x5 squats. N 5x3 cleans.
Started light on cleans to build up.
5x5 back squat after working up to a heavy front is hard so the back squat numbers may look low.
 
Push 1-5/13

OHP->TRX:
135-2x5
140-1x5 (nice) (progress from 5/6)
TRX-sets of 8

Incline: 6-8 reps ->Leg Raises
150-7-7-6 (Nice-Up 5lbs from 5/6)

Dips: 5-8 reps
80-5-5-5 (fatigue..)

Decline DB Press: 10-12 reps
65-2x11 (up 1 rep from 5/6)

CGBP->DB Press:
135-2x10
45-2x6

Cable raise->DB lateral:
15-2x15
5-2x25


Sprints
 
^ great job, that will motivate you for while until some other improvements are made that get you going and going like the energizer bunny.
 
Pull 1- 5/14

Wide grip Pull-Up-> calf raise
BW-50 reps

SG High Pull: 6-8 reps
100-8-7-8 (nice-up 5lbs from 5/7)

Hang Clean: 5-8 reps
130-1x5 (PR)
125-2x8 (nice)

DB Row: 12-15 reps
105-3x13

DL: 3/2/1
275-285-295

Hill sprints
 
Legs 2-5/15

Front Squats: work up to max set of 3
190-1x3 (nice)
140-1x7

Back Squat: 5x5
195-3x5 (up 5 from Sunday)
190-2x5

Front Squat->Back Squat:
140-1x5x6 (dead tired man)

Cleans: 3x3
140-2x3
135-1x3

TRX work/Abs
Pull-Ups->Push ups
 
Seated DB Curl: slow n hold
20-4x12

Standing BB curl->chins:
55-10-10-8
BW-3x6

Top half bench->Dips or rope Pushdown
140--2x6
160-2x6
BW-10-10
27.5KG-15-12

DB Hammer Curl->Overhead rope->1arm
30-3 sets
32kg- 3 sets
16kg- 3 sets

Sprints

Getting close! Sitting down n seeing shirtless puts into perspective how much fat u have
 
5x5 Friday + Conditioning

Seated OHP:
125-5x5 (nice-up 5 from last week)

Incline:
155-5-5-4-4-3 (stay at 155)

Rows: (flat Back)
160-5x5 (up 5 from last week)

Back Squat->Clean:
185-5x5 (took it easy today)
135-sets of 3

DL: thick bar (god I have tiny hands)
275-5x3

Sumo:
225-3x5

Hill Sprints
 
Legs-5/19

Front Squat: work up to heavy single
215-1x1 (PR!)
185-1x5 (PR)

Back Squat: 5x5
195-5x5--add 5lbs next time
150-1x10

Power Clean:5x3
140-5x3- bump up 5lbs

DL Carries:
245-5 sets

Leg Extensions->Leg curl:
3x15

Hill sprints
 
Push- 5/20

OHP->TRX:
140-5-4-4 PR (All 3 sets at 140 next time)
TRX-sets of 11

Incline: 6-8 reps ->Leg Raises
155-1x6 (PR!-up 5lbs from last Monday)
150-7-6

Hammer Incline: 6-8 reps
70/side-8-7-7

Decline DB Press:
65-2x12 (up 1 rep from 5/6)--add weight

CGBP->DB Press:
145-2x6
45-2x6

Cable raise->DB lateral: Added 1 more set
15-2x15
5-3x25

Sprints
 
5/21

Pull-Up
BW-50 reps

SG High Pull: 6-8 reps->DB Row
105--3x7 (PR-up 5lbs from 5/14)
85-3x10

Hang Clean: 5-8 reps->Ext DB Row:
130-6-6-5 (PR-stay same weight)
85-2x10-3

DL: 3/2/1
280-290-300

Kayak Row->Cable Row:
85-3x16->10
 
Legs 2- 5/22

Front Squats: work up to max set of 3
195-1x2 (Damn it--rolled forward)
185-1x2
145-1x7 (nice-up 5lbs from 5/15)

Back Squat: 5x5
200-5-4-4 (up 5lbs)
195-2x5

Sumo DL:
225-3x5

Abs-3 sets

Hill sprints
 
Any critiques on the legs? I know my inner legs aren't great. and my calves are terrible :/ but working on both. I'm thinking of adding more isolation work in higher rep range but my bread n butter--Back squats/front squats and DL variations seem to be doing everything just fine.

2nd thing-- I'm getting more vascular--I have AB & CHEST VEINS!--so losing bodyfat. I'm scared to weigh myself tho (mental thing i know)
From my log you can see I'm droppin fat and getting stronger so Im not worried about losing muscle mass. I'm avoiding long bouts of cardio--my sprint sessions last 10 minutes. diet is pretty good. I think I'm just eating more than I shuld to drop fat. But I'm frickin hungry dude!

Peace out.
 
Last edited:
So dropped my phone in the toilet. No lady pics for a couple days:/

Today was Arms n Cardio.

-Heavy Bench from Pins for triceps-working up to top set of 3
-6 sets of pump stuff focusing on contracting for triceps
-6 sets cable curls- focus on contraction
-5 Hill Sprints
-Ab work
- Clean n Press- 135- 15 reps total superset Pendlay Rows--6 sets at 135

Kept the heartrate up. was constantly moving by doing abs between "rest"

Diet Today- Post workout
3 scoops whey-Myofusion-75g protein
2 PbJ sandwiches- 15g protein (natty PB--2 tbsp total)
2 cans tuna- 50g protein

Dinner:
Big ass salad n 1lb grilled chicken- 90g protein

Peace out yo!
 
Thanks guys.

Life Update--work is going well. Taking 1 class over the summer--its my capstone class and graduating December 2013. Got some grad school offers to consider for a masters in Finance (MsF). Will keep u updated. Going to ghana mid August for 9 days--shoutout to Mike n MIke for their donations. Raised a good amount of money to fund my trip n the other 60% or so paying myself. should be a good n rewarding time to help out people.

I have a new blog for those who care to read; it mostly deals with real estate and stock market. Here's the link

15thaveprop.blogspot.com
 
5x5 Friday + Conditioning

Dips:
85lbs-5-4-5-4-4

BB Rows:
155-1x5
160-4x5

DB Bench Slight Incline: Haven't done these is like 2 months
80-7-6-5-5-4

High Pull:
110-4x5

Front Squat->Back Squat:
135-5 sets

Abs/Hill sprints

Regular Bench Press just wasn't moving today. Glad i did Dumbbells anyways.
 
Saturday Conditioning

5 ROUNDS

A1- Clean & Press:
135-3 reps

A2- Medicine Ball Push-ups:
12lb-15 reps

A3- DB Goblet Squat:
90-8 reps

A4- Medicine Ball Squats:
12lb-10 reps

A5- Pull-ups:
BW-8 reps

A6- Weighted Leg Raise:
6lbs- 10 reps

10 min. Stairclimber & 6 Hill Sprints
 
Diet Today:

-1 TINY milkway bite
-1 mango (YUM)
-2 scoops whey-50g protein
-3c. Green beans-fresh just quickly put in hot water for 3 minutes--stays crisp
- 2 Cod filets-baked-50g protein
-8oz strip steak-50g protein
-6 whole eggs-36g protein
 
Mike--Glad to hear! you'll reap the benefits of cardiovascular improvements as well as strength improvements! Better than that 60min stairclimber BS lol

Legs 5/26

DL-3/2/1 rep scheme
285-295-305

Front Squat:
220-1x1 (PR!)
185-1x3

Box Squat-5x5
225-5-5-5-4-4

Prowler Push/Sled Drags-3 sets each

Front Squat->Back Squat:
135-60 reps total

DB Carries:
80lbs/hand- 3 sets

Push-ups/Pull-ups:
BW-25 reps each
 
I've lost 8lbs since I started dieting down--8 weeks of slow dieting. I got about 3-4 weeks left. I wanna get NFC91 shredded. Seriously I can see my muscle fibers in every body part except my lower stomach. my chest is ridic. Mike (Canada) will testify to this..I got veins in my abs n such. That shit cray.
 
Push 5/27

Standing OHP->TRX
140-4-4-4 (eh)
sets of 12

Incline:
155-3x6 (nice)

DB Low Incline:
80/hand-1x9 (nice)

Hammer Incline Press->Leg Raises:
70-10-9-9 (nice)

Clean n Press->Decline DB Press:
135-2x3
70-2x9

OHP->Cable Lateral->DB 6 way raise:
3 rounds

Box Jumps/Triceps/Ab work
 
Pull-5/28

SG High Pull-DB Row:deadstop"
110-1x6--105-2x7
85-2x12 (nice)

Clean-DB Row Elbow Far out:
135-3x5
85-2x13

BB Row->Box Jumps:
150-3x6

Kayak Row->Cable Row:
90-3x15
90-3x9

Hill sprints/Abs/Reverse Curls
 
Legs 2- 5/29

Back Squat:
200-4x5
205-1x4

Back Squat->Front Squat:
185-3x3->135-3x5

Sumo DL:
225-1x5
245-1x3
260-1x2
275-1x1

Hill Sprints/Leg Raises/Pull-Ups/Push Ups
 
Arms/Conditioning

Clean & Press->Box Jumps->Windshield Wipers:
135-5x3
140-3x2
145-1x1

6 sets Curls (some circuit stuff too)
8 sets Triceps
 
Buildingup24 said:
I've lost 8lbs since I started dieting down--8 weeks of slow dieting. I got about 3-4 weeks left. I wanna get NFC91 shredded. Seriously I can see my muscle fibers in every body part except my lower stomach. my chest is ridic. Mike (Canada) will testify to this..I got veins in my abs n such. That shit cray.
Click to expand...

Good stuff man, takes a lot of discipline to get down to that lean!
 
5x5 + Conditioning

Dips->BB Rows:
85-5-4-4-4-3
160-6x5

DB Incline->Front Squat->Back Squat:
80-5x5
135-5x5x5

Abs/Hill Sprints/Pull-Ups
 
Glad to hear your dieting is going well brother. I'll tell you what, it's one thing to be a beast at the gym, but it takes IMMENSE discipline to follow a strict diet like that and maintain intensity during your workouts. Mad respect for you bro you're killing it.
 
thanks man had a cheat day felt good now it doesnt lol


really sore in lower body taking day off

Sent from my SCH-I500 using EliteFitness
 
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