i was around 260 odd at christmass, fairly lean on next to nothing with a holiday comming up in june...
drugs
jan, feb and march i added enth at 250mg every 3rd day, along with 200mg decca on the same day, with dbol at various stages
april, may and june i switched to 100mg prop 75mg tren eod, with var at various stages... also tried novos at 5iu ed around this time too
diet
6.30 60g protein, 40g oats, spoon peanut butter, handfull of frozen berries, bananna ( blended )
9.00 250g chicken, small sweet pot
12.00 25og chicken, small sweet pot
3.30 10eggs, 5 yolks, 2 wholemeal toast, half a tin of beans ( mmmmmm )
6.30 60g protein 1 bannana (pre)
8.45 (post) fizzy protein drink ( taste amazing )
9.00 2 tins of tuna, 1 tin of soup ( tuna soup )
11.00 60g protien
* im not into supplements apart from protein powder, only other things i take are coated 75mg asprin and effervescent vit c, also have a handfull of almonds throughout the day too
** no carbs after 6.30, i usualy have a cheat meal on a sat night and maybe a sunday dinner and a pint the next day too
training
mon legs... stand calf, seated calf, ham curl, db str8 deadlift, leg ext, leg press... 30 mins stair climber
( i have terrible knee problems, hence calves and hams 1st )
tues chest&shoulders... inc db, flat fly, crossovers..cable side lat, rear pec deck, db front raise.. 30mins xtrainer ( shoulders are fucked, very slow and precise form, no over head pressing either )
wed ... 45mins treadmill, few sets of abbs
thurs back&traps.. lat pulldown, hammer pulldown, bb row, cable row... seated db shrugs... deadlifts 30mins xtrainer
fri ... 45mins treadmill, abbs etc
sat arms+bit of everything... pec deck, bb shrug, lat raises.... seated alt db curl, cable curl, hammers..tri pushdown, over head cable ext, rev push down or ropes
sun.. off
either yates style, one all out set... or 3 progressive sets or pumpathons depending on my mood and joints, my shoulders, knees and elbows are sore most the time.. so no more squats, no more heavy benching with a bar inc or flat... no over head pressing, no skull crushers no dips...
all this training and dieting was done working 12hr nightshift in a ship yard, 7 days a week, so all those with piss easy jobs or no jobs realy have no excuse
pics from holiday, was 232lbs @ 6'1 before i left for the air port, pics a few days in after heavy eating and drinking