Phmg
Sponsor Rep
- Joined
- May 9, 2011
- Messages
- 13,756
- Reaction score
- 8,161
Basic POA
Main meal plan:
Meal 1:
2 whole eggs, 7 whites, 2 slices of toast with jam/lemon curd, 30g ready break
Sometimes this is a shake depending on hunger/time constraints (when training am shake is only option, same macros though)
Meal 2:
60g rice, 250g chicken breast. (sometimes i fancy a couple of bagels instead of rice and have those)
Meal 3:
60g rice, 250g chicken breast
Meal 4:
60g rice, 250g chicken breast
Meal 5:
60g rice, 250g chicken breast
Meal 6:
post workout shake
50g whey
50g sugar
10g bcaa
10g creatine
Meal 7 (about 30 mins afgter shake):
250g potato, 200g extra lean mince (or just lean mince when the mrs goes shopping cos she is a tight ass....nice tight ass
)
Meal 8:
50g whey,
50g oats.
Wheres the fats i hear you ask, well there is room to add more when weight stops increaing. I feel there is plenty at the moment from the meat. Worked out about 150g fats from my calculations on the main plan.
Cycle (taken from the book Chemical Wizardry - Anabolic Steroids for Bodybuilders):
also added in 0.5ml mast prop every 3 days as i find it helps with estrogen big time (any gyno i can feel coming on goes within the day of administering)
Start pics:
92kg in the pics.
First time using deca properly. and really likeing the results so far. Bit of a mess up yesterday as i was ill in the morning and couldnt even consider food untill about 6pm (went for a KFC to get some sort of calories in for the day. Wont be making a habit of fast food like the last time i switched from a low cal diet to a high cal one.
Up to 94.5kg this morning so im happy as i dont want the weight shooting up like before (15kg in about 20 days) as there is no way thats good for you and its just not needed, as certainly isnt muscle. I def put that down to my mcdonalds visits, not training hard enough and no where near enough water.
Example of training:
Saturdays Chest session:
4 sec negative, explosive positive, sqeeze at contraction.
Incline Bench:
95kg/13
85kg/9
Cable crossover (15 secs rest between sets):
no.5/13
no.4/14
no.4/12
no.4/12
no.4/11
no.4/10
no.4/9
no.4/8
Incline DB Fly:
22.5kg/9
17.5kg/8
Decline Bench
100kg/8
90kg/9
Upward cable fly:
no.5/10
no.4/12
no.4/11
High incline bench
75kg/8
65kg/12
Most sets have partials after where trying to push more and more, but i only count full reps now.
Cardio:
I'll then sit on the cross trainer for a bout 45 mins, hammering it when i feel like it and then just steady rest of the time. Feel its important to do this as i get very lazy and out of breath quickly (in training) if i don't. Oh and cos i blew my car up, im sharing with kate so sometimes i just walk to the gym and back for the session (8 mile round trip).
Basics of it. Can't wait to finish work for a back session.
Main meal plan:
Meal 1:
2 whole eggs, 7 whites, 2 slices of toast with jam/lemon curd, 30g ready break
Sometimes this is a shake depending on hunger/time constraints (when training am shake is only option, same macros though)
Meal 2:
60g rice, 250g chicken breast. (sometimes i fancy a couple of bagels instead of rice and have those)
Meal 3:
60g rice, 250g chicken breast
Meal 4:
60g rice, 250g chicken breast
Meal 5:
60g rice, 250g chicken breast
Meal 6:
post workout shake
50g whey
50g sugar
10g bcaa
10g creatine
Meal 7 (about 30 mins afgter shake):
250g potato, 200g extra lean mince (or just lean mince when the mrs goes shopping cos she is a tight ass....nice tight ass
)Meal 8:
50g whey,
50g oats.
Wheres the fats i hear you ask, well there is room to add more when weight stops increaing. I feel there is plenty at the moment from the meat. Worked out about 150g fats from my calculations on the main plan.
Cycle (taken from the book Chemical Wizardry - Anabolic Steroids for Bodybuilders):
also added in 0.5ml mast prop every 3 days as i find it helps with estrogen big time (any gyno i can feel coming on goes within the day of administering)
Start pics:
92kg in the pics.
First time using deca properly. and really likeing the results so far. Bit of a mess up yesterday as i was ill in the morning and couldnt even consider food untill about 6pm (went for a KFC to get some sort of calories in for the day. Wont be making a habit of fast food like the last time i switched from a low cal diet to a high cal one.
Up to 94.5kg this morning so im happy as i dont want the weight shooting up like before (15kg in about 20 days) as there is no way thats good for you and its just not needed, as certainly isnt muscle. I def put that down to my mcdonalds visits, not training hard enough and no where near enough water.
Example of training:
Saturdays Chest session:
4 sec negative, explosive positive, sqeeze at contraction.
Incline Bench:
95kg/13
85kg/9
Cable crossover (15 secs rest between sets):
no.5/13
no.4/14
no.4/12
no.4/12
no.4/11
no.4/10
no.4/9
no.4/8
Incline DB Fly:
22.5kg/9
17.5kg/8
Decline Bench
100kg/8
90kg/9
Upward cable fly:
no.5/10
no.4/12
no.4/11
High incline bench
75kg/8
65kg/12
Most sets have partials after where trying to push more and more, but i only count full reps now.
Cardio:
I'll then sit on the cross trainer for a bout 45 mins, hammering it when i feel like it and then just steady rest of the time. Feel its important to do this as i get very lazy and out of breath quickly (in training) if i don't. Oh and cos i blew my car up, im sharing with kate so sometimes i just walk to the gym and back for the session (8 mile round trip).
Basics of it. Can't wait to finish work for a back session.
