First off, some background. I'm 20, in school, been training for 3 years--5'9, 190lbs, approx. 13% bf. Over the summer, while training for my sprint football squad, I tore a knee up and had to take a lot of time off my training. I've been back at it about a month, and seem to have gotten most of my strength back, but I've definitely gained some excess body fat(up to around 13% from under 10%)--and my endurance is markedly down. So what I've tried to do is put together a training program that focuses on strength; on slow, quality gains; and on reasonable body fat reduction. Please let me know what you think of the cycle, training and diet.

CYCLE
Week**Maxigan***Stanzolol***Finaplix***Anavar
1******400***********************************
2******400***********************************
3******300******50mg eod****75mg eod*********
4******300******50mg eod****75mg eod***35mged
5******300******50mg eod****75mg eod***35mged
6******300******50mg eod****75mg eod***35mged
7******300******50mg eod****75mg eod***35mged
8******300******50mg eod****75mg eod***35mged

*t3 last 28 days: 11112222333334444 and down
*clomid will begin with Fina and run until week 10
*have nolva on hand just in case, though I doubt I'll need it

TRAINING
I'm not sure what you'll think of this program. In the past, I've used German Volume Training methods and loved them--but I felt I could have seen slightly better mass results. Of course, this isn't a mass cycle, but I certainly think it reasonable to increase lbm while slightly bringing the bf down. So, what I'm planning is, for each major muscle group, choose one core move--after my warm up, I'll do 2 sets of 4 reps of the core exercise at around 80% of 1rm--I'll pause 3 minutes between these two sets, and five minutes after the second. After that rest, I'll go back to volume training methods for 6 sets of ten reps of costant weight(approx 50-60% of 1rm)--rest interval will be 60-90 seconds between work set. After my 8 sets of the core movement, I'll do three supplemtary exercises of increasing isolation and volume--two sets per exercise. I'll increase the reps on those two sets as I move toward more isolation moves, so I can train endurance as well as strength. Total of 14 sets per body part, except for arm day, which will be a long 20. Here's what I'm thinking now:

Monday--Chest
1) Flat barbell bench press--2x4, 6x10
2) Decline dumbbell press--2x6
3) Incline flyes--2x8
4) Cable Crossover--2x10

Tuesday--Back
1) Bent-Knee deadlift--2x4, 6x10
2) Chin-ups 2xF
3) t-bars rows--2x8
4) lat pulldowns to the front-2-x10

Wednesday--Shoulders
1) standing military press, 2x4, 6x10
2) seated behind-neck press, 2x6
3) barbell shrugs 2x8
4) seated side lat raises 2x10

Thursday--Arms
1) Close-grip bench press, 2x4, 6x10
2) Dips, 2xF
3) standing barbell curls, 2x4, 6x10
4) incline hammer curls, 2x4

Friday--Legs
1) deep squats--2x4, 6x10
2) leg press--2x12
3) lying calf raises--2x15
4) seated calf raises--2x15

Abs will be done with a similar method twice a week--off on the weekends, though every other Saturday, I may throw in 1-2 forearm exercies, and some cable arm work for peak and tone.

Cardio on empty stomach 4 mornings a week--25 minute interval sessions of running and biking.

Low-intensity swimming approx. 3 nights a week.

Diet--I've calculated my maintainace calories at around 3200(I run around all day with classes, work and a huge campus). Given the high volume training and frequent cardio, I'm only going to cut my calories to 3000, divided over 6 meals a day. However, I will stagger my protein/carb ratio by cutting carbs from meals 4 and 5, with a light portion with meal 6 just before bed. Lots of tuna, chicken breasts, salmon, albacore, lean t-bones, etc. The meal breakdown by portion:

meal*****protein*****carb*****approxcalories*
1********2***********2*********600***********
2********2***********2*********600***********
3********1***********1*********500***********
4********3***********0*********600***********
5********2***********0*********400***********
6********1***********1*********300***********

Meals 1 and 2 are the post and pre-workout meal, hence the higher carbs and calories..3 is a good midday snack, 4 my solid dinner, 5, a small meal, 6, a before bed snack.

Well, that's the 8-week plan. I'm sorry for the length of the post and I hope some of you take the time to read it--any comments or constructive advice are appreciated either here or by email. Thanks!

[This message has been edited by quaker (edited November 09, 2000).]

[This message has been edited by quaker (edited November 09, 2000).]