Hey, guys! I’ve been lurking T Nation for over a year now it’s about damn time I join! I’m preparing for a PH Cycle and when I take it depends on how well I’m doing diet and training-wise. Anyways here are some quick facts about me:
Birthday: 4/16/1993
Age:20
Height: 6’1
Weight: 182
Body fat: 11-13% depending how I squeeze the calipers.
Frame: thin
Bodytype: Ectomorph, used to live a sedentary lifestyle and was very skinnyfat a few years ago.
Arms: 13.5- 14.5 on a good day (I never measure when I have a pump)
Bench 1RM : 225
Squat 1RM: 315
Deadlift 1RM: 365, might be a little higher, haven’t maxed in a while.
I’ve known how to lift since I was a 15 year old on my school’s wrestling team. I just didn’t do it much. Around late 16 years old, I completely stopped, because I was always taking adderall and my body was constantly in starvation mode. When I stopped taking adderall, I was the same height, around 150 lbs (driver’s license hahaha), and had that skinnyfat body. My max bench was around 120, max squat around 135. 2011 rolled around and I was around 170 lbs, and casually working out. I was partying A LOT though and eating junk. This is how I looked in December 2011:
Started Lifting 3-4 times a week in April 2012
Brazilian Jiu Jitsu from September 2012 though April 2013 slowed down gains a lot and I didn’t adjust calories to compensate. I was still learning how many calories I really need to grow.
June 2013: Started lifting 6 times a week and eating 6-9 meals a day. Doing everything in my power to train and eat while working and going to school. I have not had less than 6 workouts a week since then besides one week when I was sick and I took a double day off. All I think about is lifting. I read articles and do research on bodybuilding, nutrition, and even anatomy on a daily basis. This is my life now.
September 2013:
Sunday- Chest
Monday- HIIT, Back
Tuesday- Legs, Abs
Wednesday- Shoulders
Thursday- Biceps, Triceps, Forearms, Abs
Friday- Full-body. Pretty much all the essential compounds. Sometimes I just do legs If I feel the need to. (Drink gin or tequila every other week. I’ve gone up to 3 weeks without drinking though and am more than happy to stop while on a PH)
Saturday- Off, possibly HIIT
Sample Diet:
- 2 cups uncooked w.g. oatmeal, 2 scoop Dymatize Whey, fish oil
- W.G. Toast and 4 eggs, fish oil, zinc
- 2, angus roast beef sandwiches, 3 oz each, 1 tbsp olive oil, 1 tbsp mayo, letuce & tomato
5: preworkout- zinc, 2 cups brown rice w/ a little low-sodium soy sauce and 2 scoops White Flood. - Postworkout- 2 scoops dark matter, 1 tsp ON Creatine, 1 tbsp gatorade powder, 1 scoop dymatize whey.
- 10-12 oz chicken breast smothered in olive oil, sometimes 3 tbsp of w.g. flour, 2 cups brocolli, tobasco sauce
- Can of tuna or 5 oz chicken breast
- 2 scoops Dymatize Caseine and 1.5 oz of walnuts, fish oil
Wake Up… hungry as FUCK.
Not making the size gains I want to make. When I train I train for around 90 minutes and I start of with strength training. Usually 3x5 or 5,3,1. Then I go for hypertrophy training in the 8-12 rep range, much more slow and focused. I also do what I call “pump sets” of lighter weight 20-30 reps to keep my pump going. I was wondering if any of you have any diet/training suggestions that I should improve upon before I consider taking a PH. I have a bottle of Nolva waiting for when that time comes, but until then, I know I have work to do. Thanks in advance!