Stats: 5'11 190 8-11% bf.
Goals: Drop 3-5%bf and put on 5-10LBM

4 areas: Chemical support, diet, training/cardio, supplements

Primo 400mg/wk 10 wks

anavar 40mg/daily 8wks miss first 2 wks

Sust 500 mg/wk first 3 wks
sust 250 mg/wk next 5 wks

Deca 400mg/wk first 8 wks

Halo 25mg/daily last 4 weeks

winny 50mg/daily last 6 weeks

T-3 will run last 6 weeks in pyramiding fashion.

Don't think much of clen. clomid at end.

Diet: Diet will be a modified zone diet with 5% being taken from the carb portion and added to the protein portion. Protein 35% carbs 35% fats 30%. Carbs will also be mostly eaten before 6pm and will be complex for the most part. Fats will be made up of mostly the non saturated kinds. We all know what proteins to eat so no need to get into that. 6-7 meals a day every 2 to 2.5 hours about 450 cals per meal (AVG.) for about 2900 daily cals. 1.5 gallons of non tap water will be drank daily across the course of the day. This will exclude water for Protein shakes, so really about 2 gallons daily.

Training/cardio: Each muscle will get blitzed once weekly with 7 to 10 heavy sets mostly compound movements. All the tricks will be employed (drop sets, supersets, descending reps, negatives, etc.) Idea is not to be training for over 45 minutes (weight section that is) Cardio will be bloods and guts and nothing will be left undone. Running 5 miles, hiking very fast, jumping rope, incline treadmill walking, hill running, heavy bag. All these will be included on a random basis 5 or 6 times weekly. This will be done in the morning, when possible, on an empty stomach.

Supplements: Flax twice daily, multi vitamin daily, 3 grams of Vit C daily -divided, Multi Vit B, 2 or 3 MRP daily and an eca stack here and there if energy is lacking.

I've had this cycle in my head for months, working on it, and think I have created what is best.