Haha, hey guys, help a brother out..
Your Opinions Matter
Alright folks, I think I'm gonna need some insight over here..
Background
I've been training for size over the past 2 years, and in January I did my first cycle of test+eq, but it had to get cut short (6 weeks.)
In two years, I went from 208lbs to 247lbs. My first clean bulk got me from 208lbs to 235lbs, and my first cycle got me from 235lbs to 247lbs.
I focused on a rep range of 6-8 during these mass stages.
This year, I've been focusing on dieting down. I've gotten a comfortable amount of size, and I'd really like to be jiggle free.
I also have got alot on my plate, and I need some help figureing out a schedule.
A month ago, I just got a second job at Gold's Gym. I currently hold a full time job with the State of Calfornia. Extra Curricular activities are Polynesian Drumming & Dancing on Wednesdays, and Boxing training on Thursdays..
I've gotten into the swing of things what with starting work at Gold's Gym and hammering out my timing. Now I need to tweak it.
Currently: I'm 5'11 215lbs, about 15-16% bodyfat :bummed: My waist measures about 36, my chest at about 50, arms/neck and calves a little over 17. My quads measure about 27-28 each.
Goal: Overall, I'm not looking to add too much size. I'd *LIKE* to have beefier pecs, and arm & calf size are always welcome. I would like to get my waist down to about 34. I have big legs and a big butt, which I like. I just dont wanna be jiggly. I dont want a "muffin top" when I wear jeans. Know what I'm sayin? I'd like to see my abs, and I would like to keep them about 4-6 weeks close to "ripped" look. I dont wanna spend 24/7 keeping my bf% in the single digits.
I'd like to hang out at 10-12% bodyfat.
Diet:
I eat 5-6 times a day. Typically..
#1
1/2 c oatmeal
1 can tuna
#2
30g protein w/ water
an apple or a grape fruit or a pear
#3
boneless skinless chicken breast
2 cups chopped romaine hearts
1/2 c Stacy's Pita chips
1 tbs Newman's Own Salad Dressing (about 40 cals)
#4
2 eggs + 4 whites, scrambled
1/2 cooked shrimp
sometimes a piece of fruit
#5
wildcard, sometimes a protein shake, sometimes a Trioplex bar, or a repeat of one of the above meals
Supplements:
~1-2 tbs of Metamucil throughout the day
~B complex, 3x a day
~1000mg-2000mg vitamin C
~Milk Thistle 3 x a day
~Glucosamine Chondroitin 3 x a day
~Flax Seed Oil 3 x a day
~Fish Body Oils 3 x a day
*** I am going to be adding R-ALA into this routine.. but I have no idea where! A little help???
I'm also going to be taking BCAA's and ALCAR (acetyl L-Carnitine) pre cardio
I'm for sure going to be adding in ephedrine into the mix, but I dont wanna get hooked on it. I'm thinking of going 2 weeks on, 2 weeks off. What do you think?
I'm also considering incorporating clenbuterol.. my fat burning stack/routine may look like this..
Weeks 1-2: clenbuterol
Weeks 3-4: ECA (ephedrine + caffine + aspirin)
Weeks 4-6: ECA + Y (ephedrine + caffine + aspirin + yohimbine hcl)
***I'm kinda scared about adding Y with ephedrine. Whenever I do it makes me short tempered. Perhaps, I will use Y with an ephedrine free fatburner. Can anyone suggest a good ephedrine free fat burner?
Schedule:
My weeks currently look like this...
Wednesday-Sunday AM:
45 minutes of cardio AM on an empty stomach (Mon&Tues, sometimes I'm only able to get in 30 in the AM)
Abdominal Work
Evenings:
Monday: ??? Off, I'm usually sleeping.
Tuesday: Teaching Hip Hop Cardio 8-9PM
Wednesday: Drumming & Dancing 6-9PM
Thursday: ???, Boxing 7-8PM
Friday: ???
Saturday: ???
Sunday: ???
All the places where there is ???, I have room for lifting in the PM. I've just been playing it by ear lately. I've been focusing on upper body to bring it up to the level that my lower body is, but now I'd like to train Legs once a week.
Keep in mind, I cant have Leg Day too close to Wednesday due to Dance.
My most lagging body part is chest. Period. Can anyone give me a good chest day?
Also, should I work in Deadlifts at all? When I do deadlift, my size goes through the roof.. but since I'm trying to tweak my lagging bodyparts.. should I stay away from deadlifts? How about squats?
Thanks in advance everyone!
Your Opinions Matter
Alright folks, I think I'm gonna need some insight over here..
Background
I've been training for size over the past 2 years, and in January I did my first cycle of test+eq, but it had to get cut short (6 weeks.)
In two years, I went from 208lbs to 247lbs. My first clean bulk got me from 208lbs to 235lbs, and my first cycle got me from 235lbs to 247lbs.
I focused on a rep range of 6-8 during these mass stages.
This year, I've been focusing on dieting down. I've gotten a comfortable amount of size, and I'd really like to be jiggle free.
I also have got alot on my plate, and I need some help figureing out a schedule.
A month ago, I just got a second job at Gold's Gym. I currently hold a full time job with the State of Calfornia. Extra Curricular activities are Polynesian Drumming & Dancing on Wednesdays, and Boxing training on Thursdays..
I've gotten into the swing of things what with starting work at Gold's Gym and hammering out my timing. Now I need to tweak it.
Currently: I'm 5'11 215lbs, about 15-16% bodyfat :bummed: My waist measures about 36, my chest at about 50, arms/neck and calves a little over 17. My quads measure about 27-28 each.
Goal: Overall, I'm not looking to add too much size. I'd *LIKE* to have beefier pecs, and arm & calf size are always welcome. I would like to get my waist down to about 34. I have big legs and a big butt, which I like. I just dont wanna be jiggly. I dont want a "muffin top" when I wear jeans. Know what I'm sayin? I'd like to see my abs, and I would like to keep them about 4-6 weeks close to "ripped" look. I dont wanna spend 24/7 keeping my bf% in the single digits.
I'd like to hang out at 10-12% bodyfat.
Diet:
I eat 5-6 times a day. Typically..
#1
1/2 c oatmeal
1 can tuna
#2
30g protein w/ water
an apple or a grape fruit or a pear
#3
boneless skinless chicken breast
2 cups chopped romaine hearts
1/2 c Stacy's Pita chips
1 tbs Newman's Own Salad Dressing (about 40 cals)
#4
2 eggs + 4 whites, scrambled
1/2 cooked shrimp
sometimes a piece of fruit
#5
wildcard, sometimes a protein shake, sometimes a Trioplex bar, or a repeat of one of the above meals
Supplements:
~1-2 tbs of Metamucil throughout the day
~B complex, 3x a day
~1000mg-2000mg vitamin C
~Milk Thistle 3 x a day
~Glucosamine Chondroitin 3 x a day
~Flax Seed Oil 3 x a day
~Fish Body Oils 3 x a day
*** I am going to be adding R-ALA into this routine.. but I have no idea where! A little help???
I'm also going to be taking BCAA's and ALCAR (acetyl L-Carnitine) pre cardio
I'm for sure going to be adding in ephedrine into the mix, but I dont wanna get hooked on it. I'm thinking of going 2 weeks on, 2 weeks off. What do you think?
I'm also considering incorporating clenbuterol.. my fat burning stack/routine may look like this..
Weeks 1-2: clenbuterol
Weeks 3-4: ECA (ephedrine + caffine + aspirin)
Weeks 4-6: ECA + Y (ephedrine + caffine + aspirin + yohimbine hcl)
***I'm kinda scared about adding Y with ephedrine. Whenever I do it makes me short tempered. Perhaps, I will use Y with an ephedrine free fatburner. Can anyone suggest a good ephedrine free fat burner?
Schedule:
My weeks currently look like this...
Wednesday-Sunday AM:
45 minutes of cardio AM on an empty stomach (Mon&Tues, sometimes I'm only able to get in 30 in the AM)
Abdominal Work
Evenings:
Monday: ??? Off, I'm usually sleeping.
Tuesday: Teaching Hip Hop Cardio 8-9PM
Wednesday: Drumming & Dancing 6-9PM
Thursday: ???, Boxing 7-8PM
Friday: ???
Saturday: ???
Sunday: ???
All the places where there is ???, I have room for lifting in the PM. I've just been playing it by ear lately. I've been focusing on upper body to bring it up to the level that my lower body is, but now I'd like to train Legs once a week.
Keep in mind, I cant have Leg Day too close to Wednesday due to Dance.
My most lagging body part is chest. Period. Can anyone give me a good chest day?
Also, should I work in Deadlifts at all? When I do deadlift, my size goes through the roof.. but since I'm trying to tweak my lagging bodyparts.. should I stay away from deadlifts? How about squats?
Thanks in advance everyone!
Comment