Starting stats:
Age: 27
Height: 5’9’’
Weight: 200lbs
Approx BF: 15%
Squat: 450lbs
Deadlift: 540lbs
Bench: 305lbs
This is my first cycle so I’m only using test
Weeks 1-12:
*500mg testosterone cypionate per week (divided into 2 injections)
*1.25mg Finasteride per day
*0.25mg Anastrozole every other day
*320mg of standardized Saw Palmetto Extract per day
PCT:
Week 13:
*Nolva 20mg 2x per day
Week 14-16:
*Nolva 20mg per day
-DIET-
Protein: 510g
Fat: 70g
Carb: 240g
-Breakdown-
Meal 1:
Chicken breast and oats
85g pro
80g carb
Meal 2:
Steak
85g pro
23g carb
Meal 3:
PWO Shake (whey/ground up oats)
85g pro
80g carb
Meal 4:
Chicken breast and rice
85g pro
80g carb
Meal 5:
Tuna and full fat mayo
85g pro
23g fat
Meal 6:
Bedtime shake (whey/naty peanut butter)
85g pro
23g fat
-TRAINING-
I’m doing a combination of 5x5 and German volume training but splitting it up into 5 days to fully take advantage of increased recovery on cycle.
The primary exercise for each muscle group will be 5x5, ramping the weight and the goal will be to increase this lift every week.
The secondary will be volume work and done 10x10 (hopefully failing on the ninth or tenth set)
Mon - Chest
Flat Bench Press 5x5
Incline Bench 10x10
Abdominal assistance work
Tues - Back
Deadlift 5x5
Penlay Rows 10x10
Wed - REST
Thurs - Shoulders
Overhead Press 5x5
Seated Lat Raises
Abdominal assistance work
Fri - Legs
Barbell Back Squat 5x5
Leg Press machine 10x10
Calf assistance work
Saturday - Arms
Close grip bench 5x5
Dips 10x10
Barbell curls 4x8
Hammer curls 12/10/8
Abdominal assistance work