My Quest to compete - ROOK!

[Lugar]

Well, I am realitvely new to these boards, but have done some reading and like what I see.  I am crossing over for the first time in years tomorrow and decided to chart my progress, as well as get the insight from you knowledgeable bros.  I did a ton of research on low dose cycles and I feel it’s the way for me to go at this point.  Want to gain most of my size through hard ass training, mild cardio, big rest and an even bigger meal plan! 

I have had low test as long as I can remember.  I am 30 years old right now, 6’1, 166lbs this am with about 8% bodyfat.  I hope I can keep a hold of my tight six pack for the most part, don’t want water retention to play a role, but I understand SOME fat gain will be inevitable.  At least I can up my mood, energy levels, strength and lose the fear that having minimal test production will lead to fat storage on a high caloric diet.  Itll be higher than HRT, which I don’t want to resort to, so I will follow a solid pct protocol, get some AIMF, and liquid clen, as well as nolva on hand.

Here’s my diet strategy, through weeks of prep as well as my training schedule.  I have yet to decide whether I will do two-a-day training with a small bp in the am and a large in the pm, the same bp 2x a day with heavy lift in the am and lighter quicker lifts in the pm, just some mild cardio in the am, and heavy training in pm, or just sleep rest and revocover in the am and train all out in the pm….we’ll see how it goes and how I feel.

Today is my off day August 9, 2006: reason I will start tomorrow….35 min. of light cardio on the treadmill today (incline) walk, followed by abs, and a quick full body 15 rep all machine active rest routine….now in the office, just to eat rest and grow…oh and look for ward to getting it on tomorrow!

530am cardio, abs, circuit

7am
12 egg whites
Scoop of casein
Coffee
1 tb of flax (pro/fat meal)

Only carb/pro meal with be this am at 10am as my back routine yesterday was pretty intense….need to fill some stores…prob.a cup or 2 of oats, some eggs and some protein.

[Lugar]

Here’s my plan:

Weighed in today at 166lbs, 6’2, light I know, but no more triatholons for me.  Goal is to compete in 15months at 220.  Current bf is about 8%.

Weeks 1-2 125mg of cyp on Thursday – 125mg of Cyp on Sunday
Weeks 1-12 300-400mg of eq/week

Diet:  Currently on about 3,000 cals – this bumps me to the 4,200 approx starting tomorrow:

         PROTEIN      CARBS      FAT      
700AM                           
3/4 CUP OATS      4.5      40.5      4.5      225
(3/4 cup egg whites)      36      4      1      105
1SCOOP WHEY      22      4      2      150
1 CUP BLUEBERRIES      0      21      0.5      81
1/2 CUP SKIM/COFFEE      4      1      0      50
            66.5       70.5       8       611
10AM                           
1 CUP OATS      7      54      4.5      300
12 EGG WHITES      12      3      0      90
1 SCOOP CASEIN      25      4      2      160
                               
         44      61      6.5      550
                           
NOON                           
8OZ CHICKEN      51      0      8      370
6OZ PASTA COOKED      8      48      3      225
LARGE SALAD, VEGIES---       3      30      2      200
         62      78      13      795
                           
2PM                             
8OZ FLANK/SALMON      47      0      14      330
1 TB FLAX         0      0      14      120
         47      0      28      450
                           
4PM                           
2 SCOOPS CASEIN      50      8      4      380
1TB PB         4      3      8      95
                               
         54      11      12      475
TRAIN 5:30-630                        
                           
6:30                           
1 SCOOP WHEY      22      4      2      150
50G DEXTROSE (12tsp)      0      48      0      180
50G MUSSCLEMANS PIE FILLING   0      40      1      160
         22      92      3      490
                           
7:15                           
1 SCOOP WHEY      22      4      2      150
50G DEXTROSE(12tsp)      0      48      0      180
1 CUP OATS      3      55      3      300
         25      107      5      630
                           
830                           
1/2 CUP DRY BROWN RICE      5      45      2      217
4OZ CHICKEN, 4OZ SALMON      55      0      10      325
         60      45      12      542
                           
10PM                           
1 CUP COTTAGE CHEESE      20      3      1      160
20 almonds and peanuts      6      6      16      175
1 SCOOP CASEIN      20      2      3      130
1 CUP SKIM---        8      1      15      125
         34      9      34      430
                                
           389.50          366.50          116.50          4,343.00
           389.50         366.50         116.50         4,343.00


Training Schedule:

MONDAY – CHEST/BIS
TUESDAY – EITHER BACK/TRIS OR HAMS, CALVES, ABS, FOREARM
WED – OFF
THURSDAY – DELTS, TRAPS
FRIDAY – ARMS
SAT – 5X5 COUMPOUND LIFTS, SQUATS, DEADS, OH PRESS – 20 MIN CARDIO
SUNDAY – LEGS

THANKS BOYS FOR YOUR SUPPORT – LOOK FORWARD TO YOUR THOUGHTS AND LET ME KNOW IF YOU HAVE SOME TWEAKS,

[Captain Equipoise]

Sorrry to burst your bubble but 220 competition weight in 15 months WILL NOT HAPPEN on what you are currently doing.

I suggest you multiply the test cyp. by 10, double the EQ and start eating like a goddamn horse, you're eating way too clean to make any gains, and the amount of gear you're taking is a joke, you'll be lucky to gain 5lbs. with what you're doing. Not trying to be an asshole but you've got to be realistic, not delusional; You should be doing at least 1000mg of test a week if you want to go from 160 to anywhere near 200lbs. And start eating mass foods, ie. potatoes, pasta, steak, burgers, etc.

[Arnold jr]

Lugar. I'm afraid the Captain is right

[Rimbaud]

I have to agree with the Captain & Arnold.

[ZEEK]

I will just agree also just for the hell of it.... But its always good to have a dream you keep tring.

[Lugar]

its a friggn avg. of 4 clean lbs a week....we'll see......this is just for the initial phase.....follow me please...

[Arnold jr]

its a friggn avg. of 4 clean lbs a week....we'll see......this is just for the initial phase.....follow me please...

No one is saying getting to 220lbs in 15 months is imposable, difficult yes, but doable if you eat enough, train smart and take enough of the fun stuff. But understand that even if you hit this mark of 220 there is no way on earth it will be completely clean, and there is absolutely no way on gods green earth that you could be at 220 and be at a respectable competitive weight in just over a year. For example, for a natural lifter a gain of 5+lbs of muscle per year is considered a decent year over all...for some one who isn't natural the degree of muscle will be much higher depending on the circumstances they subject themself to, but it will not be any where near 60+lbs of pure clean unadulterated muscle in a year.

I'm not knocking your goal here at all, if yo want to compete in 15months then great, but you still need to have a proper mind set going into it.

[Overload]

its a friggn avg. of 4 clean lbs a week....we'll see......this is just for the initial phase.....follow me please...

I'm sorry but you have no earthly idea what you are trying to do...

10 pounds of solid muscle in one year is very difficult to get even on massive amounts of gear...you are basicly trying to accomplish in one year what most pro's accomplish in 5.

Good luck...4 clean pounds a week is physicaly "impossible". if you said 4 pounds of fat and water i would agree with you.

most of the weight you gain on gear is water...

 

[Arnold jr]

This gives me an idea...what would some of you think about if we had a thread that was sort of a "progress chart/personal history" thread. Just a spot to tell where you've come from how long it took and what your future goals are...any opinions

[Overload]

This gives me an idea...what would some of you think about if we had a thread that was sort of a "progress chart/personal history" thread. Just a spot to tell where you've come from how long it took and what your future goals are...any opinions

i'm up for it...i'll just need some time to put it all together.

in 8 years i've gained around 50 pounds of lean muscle...most of that is while natural. i have pics in 3 month intervals showing progress from 165 pounds up to 257 pounds at my heaviest. i was fat at that point but now i'm at 227 with abs and veins in my quads.

i think it's a good idea and the regulars on this board should all do it!

 

[ZEEK]

This gives me an idea...what would some of you think about if we had a thread that was sort of a "progress chart/personal history" thread. Just a spot to tell where you've come from how long it took and what your future goals are...any opinions

thats a great Idea the only problem is half these guys that would post would be full of shit. but hey if they need that to be happy with themselfs then lets do it.

[Lugar]

I'm sorry but you have no earthly idea what you are trying to do...

10 pounds of solid muscle in one year is very difficult to get even on massive amounts of gear...you are basicly trying to accomplish in one year what most pro's accomplish in 5.

Good luck...4 clean pounds a week is physicaly "impossible". if you said 4 pounds of fat and water i would agree with you.

most of the weight you gain on gear is water...

 

hey, I want your support bruhas......not a bash session...4lbs A MONTH!  is my goal.....If I can do 2lbs a week, HOPE HOPE that half is muscle......half is fat....I have been around, I am well aware what it takes and I know damn well I wont stay at 7 or 8%...but keeping the abs, not getting fat, are achieveable goals....I think.

As for the comp, something Ive never done before...trust me, it's be a rookie novice show.....high school gym lol..nah...but its just a goal....am I eat enough??

[Overload]

Just trying to help bro, and you did say 4 pounds a week.

 

[Lugar]

i absolutely did...sorry....4lbs x 15 mnths = 60lbs.....it could be pretty damn lean, right?  all else look good?

[sportingsteroids]

Just trying to help bro, and you did say 4 pounds a week.

 

we all trying to help...

[Ledd]

i absolutely did...sorry....4lbs x 15 mnths = 60lbs.....it could be pretty damn lean, right?  all else look good?

Are you planning on staying "on" all fifteen months?!  If you never want to gain anything without test after those fifteen months then try it, but your going to need to up that test to at least 500mg a week.  Maybe you should set a more realistic goal because during that 15 months your going to have to run pct at some point and unless you have an impeccable diet and training regimen as well as wonderful genetics and Gods blessing you are going to lose something during that time.  Good luck whatever you decide!

[Saskbb]

hey, I want your support bruhas......not a bash session...4lbs A MONTH!  is my goal.....If I can do 2lbs a week, HOPE HOPE that half is muscle......half is fat....I have been around, I am well aware what it takes and I know damn well I wont stay at 7 or 8%...but keeping the abs, not getting fat, are achieveable goals....I think.

As for the comp, something Ive never done before...trust me, it's be a rookie novice show.....high school gym lol..nah...but its just a goal....am I eat enough??

Lugar,

Real lean muscle gain is a long term process.  With your current stack a realistic goal is 8 pounds of lean muscle mass.  And once you cut down for your first show you maybe around 170 in 15 months.

But if you put on 8 to 10 pounds a year you may be a lt. heavy or around 200 pounds in 3 to 4 years. 

Bodybuilding is years of trainning, not a add water and stir process.

Saskbb
Sask 2006 Masters Champ! 

[!@#$%]

Saskbb
Sask 2006 Masters Champ! 

I thought Chick was the 2006 Masters Champ.

[Saskbb]

LOL,

Sask champ not pro!  Sask. is a prov, in Canada.  That's ok I 99% of most Canadians never heard of Sask either.

[Dball]

you are eating too clean.  you want to gain that kind of weight, which is a very lofty goal indeed, you need to be eating like a whole herd of horses, taking in much more calories than you are planning too.   get a really good weight gainer like cyto-pro or MASS by muscle tech and have three of those a day plus all the food you listed.  take in about 500 grams of protein.  that sounds like a lot, but in reality you have to eat 2 grams per pound of the weight you want to be at, not the weight you are currently.  you will have to gain alot of mass to gain alot of muscle.  the smartest thing you can do is just get as fat as possible while taking in a ton of protein and lifting heavy like crazy for the next year, then diet down to get a better look at yourself. 

good luck and best wishes.

[Lugar]

thnxs..tis why i need your help....my trainer has given me TWO cheat meals to use a week....both will come within the next 72 hours.....so what do you reccomend...today was my first true day...i am very fragile, need to gain weight, hate the idea of losing the abs, but youre right, itll all be good when the mass comes...too clean?  How can it be if I am getting in 4,300 cals???  Why would it matter unless I can get in all the food......chane my diet as I post accordingly....what are your stats?  I dont want a powerlifting physique.....I want to compete as at age 30, I'm getting old........will the addition of eq and test help me to eat more and stay lean, remind you I do sit in an office ALL DAY LONG!

First poke last night.....feel good, although bloated and constipated......kinda sucks this early in the game. Toay is my first true day.....hope these stomach issues cease and cease fast. Hand and feet fell tingly and numb, but I took a 1/2 vicodine this am cause my back was killing me and gave me a loss of appetite....hope it wears off quickly
YESTERDAY - 125MG OF TEST CYP, 125MG OF EQ...WILL BE EVERY 5 DAYS

FRIDAY -
CARDIO WILL BE REDUCED FROM 7 DAYS A WEEK FROM MY 2 YEAR CUT (LOL) TO 30 MINUTES LIGHT, LIGHT, LIGHT 3 DAYS A WEEK

530AM - 6'1 1/2 - 8% VISIBLE ABS WHEN FLEXED - 160LBS - TEETERING, MORE LIKE 159....STAY OUT OF THE MIRROR!
30 MINUTES TREADMILL
2.8 SPEED, 12% GRADE, MOVING UP TO 3.0 AS THE TIME WENT ON....DECENT SWEAT, TUMMY WAS IN PAIN......ABS AND A FEW PUMP PUSHUPS - NOW I SIT IN MY OFFICE ALL DAY, EAT AND WORK, WILL TRAIN TONIGHT, BOY AM I LIGHT AND WEAK!
730AM
1/2 CUP OATS (EATEN RAW)
***SHAKE**
ANOTHER 1/4 CUP OATS
2 cup egg whites
1/2 CUP CARB SENSE SKIM
1 AND 1/2 SCOOP WHEY
WATER/COFFEE
(**WAS SUPPOSE TO ADD A TB OF ANPB, BUT I FORGOT...MAYBE ILL TOSS IT IN AT 10AM??)
---STILL HUNGRY AS HELL AT 9:00AAM, ILL HOLD OFF FOR NOW, MEAL IN AN HOUR!


10AM
3/4 CUP OATS (1/4 EATEN DRY)
1/4 CUP OAT BRAN
12 EGG WHITES
2 SCOOP CASEIN

LEGS TONIGHT THEN AN ALL OUT EATING FEST! I'M EITHER DOING JUST HAMMYS OR JUST QUADS WITH ABS, AND CALVES.

ORRRR...I MIGHT DO ALL 5X5 MOVEMENTS, POWER TO CRAN MY APPETITE (5X5 ON OH PRESS, SQUATS, DEADS, UPRIGHT ROWS, THEN 9 SETS OF BIS

[BigIronMike25]

Lugar. I'm afraid the Captain is right

YEP!!!  250mg of Test is absolutely NOTHING.....NOTHING!!!!  The logic to your plan is sound but if you wanna put on some serious size and want to compete then you cant be soo obsessed with your abs dude.  During bulking they are going to be a little blurry, but as ive said ten gazillion times its all part of the plan.  Worry about cutting when its time to cut up for the comp...Either increase your amts of gear or dont do it at all....all 250mg will do is shut down what little natural test production you have left and you will experience MINIMAL gains for it!!!

[BigIronMike25]

Lugar,

Real lean muscle gain is a long term process.  With your current stack a realistic goal is 8 pounds of lean muscle mass.  And once you cut down for your first show you maybe around 170 in 15 months.

But if you put on 8 to 10 pounds a year you may be a lt. heavy or around 200 pounds in 3 to 4 years. 

Bodybuilding is years of trainning, not a add water and stir process.

Saskbb
Sask 2006 Masters Champ! 

Exactly, its a long slow process  bro, youve got to set more realistic goals and be patient.  You said you are 160lbs, id say a good reasonable goal is to be 190lbs in a year and then try to cut down and compete.  Good luck bro!

[Dball]

thnxs..tis why i need your help....

you still want to eat too clean.  forget the abs.  ill log on tomorrow and help you out.