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The Six week challenge?!?
- Thread starter flexygrl
- Start date
D
Deleted member 33117
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My plan of attack? My current diet/routine/cycle
I'm doing a high calorie CKD for bulking (works quite well for me, bulking on low carbs that is). I have a pretty good 6 day a week routine. The frequint training does keep metabolism elevated. Plus I'm doing cardio 3 times a week at night.
My current cycle.
test prop 50 mg ed
trenbolone 50 mg ed
boldenone 600 mg/week
t3 25 mcg day
letrozole 1.25 mg eod
Thus far I don't appear to have gained any bf (maybe 4 or 5 ibs of water) after 3 weeks, but I'm up 16 ibs from where I was in my avatar (200 ibs to 216), my arms and chest look bigger, and I have more viens. Also noticing strength gains. So my goal is quite feasable. How are you going about your's?
I'm doing a high calorie CKD for bulking (works quite well for me, bulking on low carbs that is). I have a pretty good 6 day a week routine. The frequint training does keep metabolism elevated. Plus I'm doing cardio 3 times a week at night.
My current cycle.
test prop 50 mg ed
trenbolone 50 mg ed
boldenone 600 mg/week
t3 25 mcg day
letrozole 1.25 mg eod
Thus far I don't appear to have gained any bf (maybe 4 or 5 ibs of water) after 3 weeks, but I'm up 16 ibs from where I was in my avatar (200 ibs to 216), my arms and chest look bigger, and I have more viens. Also noticing strength gains. So my goal is quite feasable. How are you going about your's?
flexygrl
New member
Well, I'm planing on just eating 6 times a day. 3 regular meals, 3 protein shakes and doing cardio and lifting 5-6 times a week. Then in November, I may do some kind of bulking diet to get some size and increase my strength. We shall see!
Yours sounds really good!! Good luck!
Yours sounds really good!! Good luck!
D
Deleted member 33117
Guest
Anywho, someone on the diet board asked for my diet and stats so I'll cut and paste it again here:
My current diet, average day.
-5 ibs of ground turkey, not the lean stuff, but I do cook on my george forman grill.
-romaine lettace, enough to fill about 3/4 of a gallon jug. I make salids with this and my turkey. SOmetimes I dice cucumbers or broccolli on it
-salid dressing, low carb, olive oil based.
-one scoop of why isolate, post workout, with 2 tbs of flaxseed oil. On days I do cardio I drink another shake after my cardio.
-3 g fish oil in the morning, 3 more before bed
Some days I cut out 2-3 ibs of the turkey and eat an entire jar of natural peanut butter or a several cups of macadmia nutts or walnutts. I carb up once a week. It might last 1 day, or up to 2 depending on how I feel.
Stats in my avatar (haven't taken any measurements since I took those pictures, however I am up 16 ibs)
5'9" 200 ibs
Chest 50.5"
thighs 28"
waist 32"
arms 17.5" (have probably gained an inch since then, people have commented that my chest and arms look a lot bigger)
calves 18"
-Bench 455 X3 (had to stop benching due to reoccuring injury, now doing strictly machine work for chest)
-Squat 505X5
-Deadlift 615 X1 (with wraps)
Incuded lifts for those who are interested, although I'm a bodybuilder not a powerlifter/strongman
My current diet, average day.
-5 ibs of ground turkey, not the lean stuff, but I do cook on my george forman grill.
-romaine lettace, enough to fill about 3/4 of a gallon jug. I make salids with this and my turkey. SOmetimes I dice cucumbers or broccolli on it
-salid dressing, low carb, olive oil based.
-one scoop of why isolate, post workout, with 2 tbs of flaxseed oil. On days I do cardio I drink another shake after my cardio.
-3 g fish oil in the morning, 3 more before bed
Some days I cut out 2-3 ibs of the turkey and eat an entire jar of natural peanut butter or a several cups of macadmia nutts or walnutts. I carb up once a week. It might last 1 day, or up to 2 depending on how I feel.
Stats in my avatar (haven't taken any measurements since I took those pictures, however I am up 16 ibs)
5'9" 200 ibs
Chest 50.5"
thighs 28"
waist 32"
arms 17.5" (have probably gained an inch since then, people have commented that my chest and arms look a lot bigger)
calves 18"
-Bench 455 X3 (had to stop benching due to reoccuring injury, now doing strictly machine work for chest)
-Squat 505X5
-Deadlift 615 X1 (with wraps)
Incuded lifts for those who are interested, although I'm a bodybuilder not a powerlifter/strongman
D
Deleted member 33117
Guest
Here is my training split, had to copy it from the HST thread on the training board.
Everything is in #reps X # sets, when I say drop set I reduce weight and take less than 15 seconds between sets)
-Sunday (legs and back heavy)
Sqauts 3-5 X1-2
Deadlift 3-5 X1-2
Donkey calf raise 20+(I just do the whole stack) X2
Leg ext 8-12 X1
Seated Leg Curl 6-12 X1 (entire stack to failure)
Wrist curl (behind the back) 12-20 X1, 8-12X1 (drop set)
-Monday (chest, shoulders arms heavy)
Bench Press 3-5X1 10-20X1 (drop set)
Shrug 5-10X1 (followed by strip set down to 135)
Military Press 3-5X1 (followed by strip set down to the bar)
Weighted dip or hammer dip machine 3-5X1
Tricep ext 6-10X1
Superset
Barbell Curl 6-10X1
Incline Curl 5-8X1
Barbell Curl or preacher curl 5-8X1
Reverse Grip Preacher Curl 8-12X1
-Tuesday (legs and back medium)
Hack Squat 6-10X1, 8-12X1 (drop set)
SL Deadlift 6-10X1
Seated Calf Raise 15-30X2
One Arm Dumbell Row or Hammer Pulldown 8-12X1
-Wednesday (chest, shoulders, arms medium)
Bench Press 8-12X1
Incline Dumbell Press or Hammer Incline 8-12X1
Seated Dumbell Press 8-10X3 (strip set)
Lateral face down on incline bench 8-12X1
Superset
Tricep Ext 8-12X1
Behind the head ext 6-10X1
Concentratoin Curl or Alt Dumbell Curl 8-12X1
Preacher Curl 6-10X2 (drop set)
Reverse Grip Preacher Curl 8-12X1
-Thursday (legs, back light)
Leg Press 10-20X2
Toe Press on leg press machine: 30+X2 (30plates to failure with
15 seconds between sets)
Leg ext 8-12X1
Leg curl 6-12X1 (entire stack to failure)
One-arm dumbell row or Barbell row 8-12X1
Wrist curl (behind back) 10-20X1
Friday (chest, shoulders, arms light)
Hammer incline press 8-12X1 6-10X1 4-10X1 (drop set)
Hammer decline press (just started using this machine) 8-15X1
or cable crossover 15-20X1
Dumbell Upright Row 8-12X3 (drop set)
Superset
Behind head ext 12-15X1
Incline curl 8-15X1
Behind head ext 12-15X1
Incline curl 8-15X1
Behind head ext 12-15X1
Incline curl 8-15X1
Reverse grip preacher curl 12-15X1
Anyway, I use some of the basic ideas behind HST training, however I use a split routine, and alternate reps ranges throughout the week rather than slowly lowering reps through the course of several weeks. Also I do more than one set, but stay well within my recovery ability. None-the-less my workouts are very short, lasting 15-30 minutes, averaging 20 including warmups.
Everything is in #reps X # sets, when I say drop set I reduce weight and take less than 15 seconds between sets)
-Sunday (legs and back heavy)
Sqauts 3-5 X1-2
Deadlift 3-5 X1-2
Donkey calf raise 20+(I just do the whole stack) X2
Leg ext 8-12 X1
Seated Leg Curl 6-12 X1 (entire stack to failure)
Wrist curl (behind the back) 12-20 X1, 8-12X1 (drop set)
-Monday (chest, shoulders arms heavy)
Bench Press 3-5X1 10-20X1 (drop set)
Shrug 5-10X1 (followed by strip set down to 135)
Military Press 3-5X1 (followed by strip set down to the bar)
Weighted dip or hammer dip machine 3-5X1
Tricep ext 6-10X1
Superset
Barbell Curl 6-10X1
Incline Curl 5-8X1
Barbell Curl or preacher curl 5-8X1
Reverse Grip Preacher Curl 8-12X1
-Tuesday (legs and back medium)
Hack Squat 6-10X1, 8-12X1 (drop set)
SL Deadlift 6-10X1
Seated Calf Raise 15-30X2
One Arm Dumbell Row or Hammer Pulldown 8-12X1
-Wednesday (chest, shoulders, arms medium)
Bench Press 8-12X1
Incline Dumbell Press or Hammer Incline 8-12X1
Seated Dumbell Press 8-10X3 (strip set)
Lateral face down on incline bench 8-12X1
Superset
Tricep Ext 8-12X1
Behind the head ext 6-10X1
Concentratoin Curl or Alt Dumbell Curl 8-12X1
Preacher Curl 6-10X2 (drop set)
Reverse Grip Preacher Curl 8-12X1
-Thursday (legs, back light)
Leg Press 10-20X2
Toe Press on leg press machine: 30+X2 (30plates to failure with
15 seconds between sets)
Leg ext 8-12X1
Leg curl 6-12X1 (entire stack to failure)
One-arm dumbell row or Barbell row 8-12X1
Wrist curl (behind back) 10-20X1
Friday (chest, shoulders, arms light)
Hammer incline press 8-12X1 6-10X1 4-10X1 (drop set)
Hammer decline press (just started using this machine) 8-15X1
or cable crossover 15-20X1
Dumbell Upright Row 8-12X3 (drop set)
Superset
Behind head ext 12-15X1
Incline curl 8-15X1
Behind head ext 12-15X1
Incline curl 8-15X1
Behind head ext 12-15X1
Incline curl 8-15X1
Reverse grip preacher curl 12-15X1
Anyway, I use some of the basic ideas behind HST training, however I use a split routine, and alternate reps ranges throughout the week rather than slowly lowering reps through the course of several weeks. Also I do more than one set, but stay well within my recovery ability. None-the-less my workouts are very short, lasting 15-30 minutes, averaging 20 including warmups.
D
Deleted member 33117
Guest
flexygrl said:
Hmmm.... I'll be doing 10-12 regular small meals a day, not counting shakes. I don't believe shakes are that useful except for post workout. So days I don't train or do cardio, I don't drink shakes. Higher meal frequincy is always better, and when you are eating that often, they are really like eating 10 snakes even when on high cals.
D
Deleted member 33117
Guest
Backlash said:
Good idea. If you have been training for some time, you aren't going to gain 10 ibs of lbm in 6 weeks, natural. Still you can make a goal to put on some lbm.
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