Had no idea where to put this thread..Critique my workout, diet and gear.

[owen252]

My goal is to lean up.
Training
All movements are 2/3 working sets and 1 drop set.
Monday
Chest - Bench press, Incline press, Seated bench press, Incline flys
Biceps - Barbell curls, Cable preacher curls, Seated hammer curls, Concentration curls
Delts - Shoulder press, Seated reverse flys, lateral raises

Wednesday
Legs - Leg extensions, Leg press, Front squats, Lying leg bicep curls, Stiff legged dead lifts, calf raises.

Friday
Triceps - Seated Overhead extensions, kick backs, kneeling cable triceps extensions, dips.
Back - Lat pull downs with reverse grip, seated rows, t-bar rows.
Traps - Shrugs, Incline shrugs.

Diet
07:00 - 6oz Turkey breast & 2 slices wholemeal bread

09:30 - Protein shake with water & 1 tablespoon flax oil

12:00 - 10 egg whites or 6oz turkey breast, & veggies.

14:30 - Protein shake with water & veggies

Before gym: 2 scoop whey protein with water

After gym: 2 scoops whey with water, 50g dextrose

18:30 - 10 egg whites or 6oz turkey breast & veggies

21:00 - Protein shake with water. 2 scoops

Gear
1-10 400mg equiplex per week
2-11 500mg test enanthate per week
7-11 50mg winnies per day
13-15 HCG 1500iu every 5 days
13-15 100mg clomid perday
13-15 20mg tamoxifen per day
15-17 50mg clomid per day
15-17 20mg tamoxifen per day

Any help much appreciated guys. Im concerned my carbs are too low & my PCT is insufficient. I carb load on sundays. Treat this as contest prep, I'm not going in for one but would like to be in that sort of shape.

[RAH]

I would have more carbs earlier in the day. Cut carbs out of the day about around 6ish or 4-5 hours before you go to bed. You can cut carbs down lower in a month. Try not to go too low too soon. You want to preserve as much muscle as possible. Are you doing any cardio? I would do cardio the very first thing in the morning. I would take some BCAA's or about 10-20 grams of protein powder. I'd start with 20-30 mins of cardio then bump it up to 45 mins to an hour the closer the show is. You can also do cardio right after you workout. You burn carbs when you workout and when you do cardio after weight training you tap into fat burning mode. It really depends what your BF% is. Your workouts look good. Cycle looks good with a good PCT.

When is your contest?

[owen252]

Thanks mate very helpful, I'll definitely have to add cardio.

I'm not doing a contest due to the grief I would get off my dad. But would love to be in competition shape.

[REX]

Originally Posted by owen252

My goal is to lean up.
Training
All movements are 2/3 working sets and 1 drop set.
Monday
Chest - Bench press, Incline press, Seated bench press, Incline flys
Biceps - Barbell curls, Cable preacher curls, Seated hammer curls, Concentration curls
Delts - Shoulder press, Seated reverse flys, lateral raises

Wednesday
Legs - Leg extensions, Leg press, Front squats, Lying leg bicep curls, Stiff legged dead lifts, calf raises.

Friday
Triceps - Seated Overhead extensions, kick backs, kneeling cable triceps extensions, dips.
Back - Lat pull downs with reverse grip, seated rows, t-bar rows.
Traps - Shrugs, Incline shrugs.

Diet
07:00 - 6oz Turkey breast & 2 slices wholemeal bread

09:30 - Protein shake with water & 1 tablespoon flax oil

12:00 - 10 egg whites or 6oz turkey breast, & veggies.

14:30 - Protein shake with water & veggies

Before gym: 2 scoop whey protein with water

After gym: 2 scoops whey with water, 50g dextrose

18:30 - 10 egg whites or 6oz turkey breast & veggies

21:00 - Protein shake with water. 2 scoops

Gear
1-10 400mg equiplex per week
2-11 500mg test enanthate per week
7-11 50mg winnies per day
13-15 HCG 1500iu every 5 days
13-15 100mg clomid perday
13-15 20mg tamoxifen per day
15-17 50mg clomid per day
15-17 20mg tamoxifen per day

Any help much appreciated guys. Im concerned my carbs are too low & my PCT is insufficient. I carb load on sundays. Treat this as contest prep, I'm not going in for one but would like to be in that sort of shape.

I would run the EQ a little longer to about 12 weeks, EQ takes time to get full benefits from it and start the EQ and test at the same time. If your test is at a higher dose then EQ you can end them at the same time, if they are both the same always run test longer

1-12 test 500mgs/week
1-12 EQ 400mgs/week
500iu 2x week

I like this method of PCT:

HCG on the 1st/5th day of PCT, start PCT 2 weeks after your test shot and clomid step down method 300/100/50

Duration Dosage
Day 1 300mg
Days 2-7 100mg daily
Days 8-14 50mg daily

Rex

[owen252]

Originally Posted by REX

I would run the EQ a little longer to about 12 weeks, EQ takes time to get full benefits from it and start the EQ and test at the same time. If your test is at a higher dose then EQ you can end them at the same time, if they are both the same always run test longer

1-12 test 500mgs/week
1-12 EQ 400mgs/week
500iu 2x week

I like this method of PCT:

HCG on the 1st/5th day of PCT, start PCT 2 weeks after your test shot and clomid step down method 300/100/50

Duration Dosage
Day 1 300mg
Days 2-7 100mg daily
Days 8-14 50mg daily

Rex

cheers mate thats a great help, much appreciated

[owen252]

how many g's of BCAA should I be taking before cardio?

[jg0524]

Hey bro I don't know if you looked at my current Spring/Summer cycle thread or not, but we have very similar diets... and the weight is flying off of me. This is due to the early morning cardio before eating anything (like RAH said), dieting right throughout the day, training properly, and about 2-3x week doing cardio at night as well. After about 4 or 5, or if you train around then, whenever you're done working out, stop the carbs. This does not include your post-workout either version of CarbSlam or Glucose crystals etc, along with a whey isolate, glutamine, and whatever else you use.

Now then, earlier on in the day, like during your shakes inbetween breakfast and lunch, try grinding up whole grain oats, Quaker is fine, in a blender and portioning them in your shake. It may take a while to get used to it, however that is great carbs to be carrying with you. I have breakfast at 70 carbs, first shake 55 carbs from oats, (1 cup), and after lunch 27 carbs from oats (1/2 cup). I actually decrease as close to 15 carbs per meal, starting with the 70, that I can.

This is the middle of my fifth week dieting, on anabolics the last 4 of them, and I have dropped literally 13-15 lbs depending on how the scale feels at that time of the day, and become stronger, measured by a 15 lb gain in DB pressing and surprising vascularity. I'm taking Sustaplex325 every four days and 400 mg/wk Equiplex.

Good luck.