So this is my first post in this forum. I've been around for a while as a guest but I realized that some interaction would be better than just reading the posts.
First of all, I am from Brazil (so English will be far from perfect) and getbig is very well known here specially because of GH15.
My current status:
height: 186cm (around 6'2'')
weight: 96kg (211lbs)
age: 32 (Feb-86)
time training : around 16 years
time juicing: cycling on and off from 24-30 and blasting and cruising since then
My diet (increase calories by 200-250 calories whenever weight stop increasing):
5:00 - 6 eggwhites + 6 whole eggs + 50g bacon +3 slices of whole wheat sugarfree bread + 250ml yogurt/curd + 3 slices of pineapple
9:00 - 200g of potatoes + 200g of lean ground beef + leafy greens
12:00-13:00 - weight training
14:00 - 150g of white rice + 200g chicken breast + leafy greens
17:00 - 200g of potatoes + 200g of lean ground beef + leafy greens
21:00 - 6 eggwhites + 6 whole eggs + 75g bacon + 1 yellow and 1 red bellpepper + leafy greens
Sunday I do a cheat meal but usually I fast for 16 hours prior to my cheat meal.
My training (6 weeks periodization):
A-B-rest-C-a-rest-rest - repeat following the ABC sequence. The main goal is to reach the failure on the very last set of each exercise, so the first ones are more like a heavy warm up since there is no failure.
A: Chest, shoulders and triceps.
Chest - 3 exercises 3 sets 8-12 reps each
Shoulders and triceps - 2 exercises 3 sets 8-12 reps each
B: Back, biceps and abs.
Back - 3 exercises 3 sets 8-12 reps each
Biceps - 2 exercises 3 sets 8-12 reps each
Abs - 1 exercise 3 sets 50-100 reps each (no failure here)
C: Legs
Legs - 3 exercises 3 sets 8-12 reps each (usually begin with leg press or squats, one exercise for quads and one for hamstrings)
Calves - 2 exercises 3 sets 8-12 reps each
No cardio now but if needed will do fasted cardio LISS from 4:00-4:30ish
Blast (looking for 16 weeks):
Deca 200mg mon/wed/fri
Masteron 100mg mon/wed/fri
Eq 200mg tue/thur/sat
Test E 200mg tue/thur/sat
Anastrozole 1mg EOD and if needed use ED.
My goal with this protocol is to gain lean muscle with bf under 10-12%. So far I am doing this for 3 weeks, started at 93kgs and bodyfat seems to remain the same since the beginning.
Please, fell free to comment and criticize.
P.S.: I will try to post pics later, right now it is not possible.