I started training fairly heavy about five years ago, and my beginning weight was 141 pounds and about 15% BF. For my first three training years I wanted that “lean” look and did lots of cardio (5-6x’s a week for 45min), combined with a general 5x’s a week workout of non-compound exercises doing medium-high to high reps (18,15,12,10). That took my bodyfat down to about 12% and my weight stayed at about 145-147ish.
Then, two years ago, I began to train differently. Cut cardio to medium/low intensity, 30-40 min, 3x’s a week. Completely revamped my diet to about 3200/day and moved to compound weight training 5x’s a week, low reps (8,6,6,4), yoga one day, one day rest. Usually ingested about 150-175 grams of protein each day, very low sugar, medium carbs, low fat. BF hit 10% (where it is currently).
After two years, that put me at 170. Working with a trainer now 5x’s a week, mostly compound lifting, but with certain isolations targeted through machines each week. Cardio still 3x’s/week, long, low intensity. When I start to feel burnout I take two days off and adjust my schedule to a 3x’s/week for a month.
Diet for cycle will increase everything slightly, to about 3800-4000/day. 250+g/protein, 200g/carbs, low-fat. At 170 (wet), I’m still fairly small, so total calories in excess of about 4000 would most likely add fat around my middle.
I’m still researching, but my training during cycle will probably stay the same. Mostly compound, high weight, low reps. Haven’t yet subscribed to a particular theory beyond that. Goes something like this:
Mon - Chest/calves
Tues - Back/bicep/cardio
Wed - Shoulder/Tris
Thurs - Cardio/yoga
Friday Legs/forearms
Sat - Cardio
Sunday - rest
Although I’m still uncomfortable with gaining too much fat during a bulking cycle, I also realize that this first cycle I should concentrate on bulking, even if mild in comparison to the pros. I’d like to put on about 15-20lb, or which probably 10-15% would be fat I’m guessing. So after all is said and done 15 keepable pounds (sans fat) would make me happy. Starting my cycle on Sunday…LittleRunt
[quote]kroby wrote:
littlerunt wrote:
I’m 5’8", just hit 170lb, and have been training pretty hardcore for 5+ years. Goals include 15-20lb gain of keepable fairly lean mass.
…and am now planning EOD 250mg with the Test Prop. Thoughts/help? Possibly 200mg EOD instead for the Test Prop? Thanks guys…LittleRunt
Hey littlerunt. I’d like to hear what weight you started at, since you’ve been at it hard for five years and got up to 170 pounds.
Second, I’d like to hear your diet for your cycle.
Third, what kind of routine are you going to use? - ie west side, periodization, TBT or whatever.
Fourth, is this a bulk or cut scheme?
After yours is over, I’d like to compare notes.
Oh, and after much research, I echo others’ opinion that 150mg/EOD will be most beneficial.[/quote]