whitebitchslayer
better luck next time
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- Aug 29, 2023
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I belive I am currently around 20% body fat and am going to do an extreme cut to get hyper lean while also hopefully getting a muscle base.
part 1: diet
so I am going to eat the same exact thing every day, 6 eggs, 1lbs beef, and half a cup of milk (mixed with said eggs)
nutrition wise this meets nearly every micro nuttrient while being extremely low carb / fat and giving over my bw in grams of protein. It is 1200 calories a day which is an extreme deficit. I will also be supplementing my lacking micro nutrients will a few pills (mainly fiber and vitamin c) also it will have salt/pepper for taste but that has minimal effect and means i just need to drink more water
I have managed to keep up this diet for a week before so doing it with appetite suppressants should be doable.
part 2: gear
I will be taking a selection of peds and will just lay out my cycle for the next 36 weeks.
weeks 1 - 15: will be taking 500mg testosterone E split into 250mg injections on Sunday and Wednesday, 25mg anavar every morning, a variable dosage of sema for appetite suppression, and finally possibly aromasin depending on how much I aromatize throughout the cycle.
weeks 16 - 18: coming off everything and taking clomid for 3 weeks (50mg a day for 1 week then 25mg a day for 2) as well as 6mg aromasin every other day to keep estrogen low (still continuing the sema)
weeks 19 - 22: going back to 500mg testosterone E as well as dbol as a kickstarter (continuing with the appetite suppressant as well)
weeks 23 - 30: staying with 500mg test and taking 150mg tren ace split into 50mg injecting on m/w/f. also still on the appetite suppressant untill I reach a desirable body fat level.
while on this I will be taking standard liver support for safety every day. and throughout mt2 will also be sprinkled in for tanning but has additional positive effects on weight loss.
part 3: training
in order to maximize my time, muscle building, aesthetics, and sport I will follow a modified version of CBUMs split which will include 2 sessions a day 5 days a week as well as cardio on satudays.
here is the full split with sets and reps:
day 1:
bench press 4 sets of 8-10 + warm up set
incline chest press 4 sets of 8-10 + warm up set
dips 3 sets of 10 (not good enough to do them weighted yet)
chest flys 3 sets of 12-15 + warm up set
push ups 3 sets till failure for full exhaustion
then in the afternoon do some clean work
5-6 sets of light cleans
3-5 sets of light jerks
plenty of streching
day 2:
close grip cable rows 3 sets of 12-15 reps + warm up set
lat pull downs 3 sets of 10-12 reps + warm up set
dumbell rows 4 sets of 8-10 reps
pull ups 4 sets of 8-10 reps
then in the afternoon some snatch work
5-6 sets of light snatches
3-5 sets of light snatch extensions
plenty of streching
day 3:
back squat 4 sets of 6-8 reps + warm up set
leg extensions 3 sets of 10-12 reps + warm up set
hamstring curls 3 sets of 10-12 reps + warm up set
calf raises 4 sets of 12-15 reps
then in the afternoon some abs work
3 sets of 1 min planks with 45lbs on back
3 sets of 10 leg raises
3 sets of 10 ab rollouts
3 sets of 20 Russian twists with 60lbs dumbell
day 4:
shoulder press 4 sets of 8-10 reps + warm up set
lat raises 4 sets of 10-12 reps
dumbell shrugs 4 sets of 8-10 reps
face pulls 3 sets of 12-15 reps
then in the afternoon do some clean work
5-6 sets of light cleans
3-5 sets of light jerks
plenty of streching
day 5:
close grip bench 4 sets of 8-10 reps + warm up set
skull crushers 3 sets of 10-12
preacher curls 4 sets of 8-10 reps + warm up set
db hammer curls 3 sets of 10-12 reps
tricep pushdowns 3 sets of 10-12 reps + warm up set
then in the afternoon some snatch work
5-6 sets of light snatches
3-5 sets of light snatch extensions
plenty of streching
day 6:
light cardio
this program is great for building muscle and allows me to put effort into needed groups for aesthetics like shoulders, abs, and lats.
well thats it thanks for reading hopefully I will be consistent and get crazy lean
part 1: diet
so I am going to eat the same exact thing every day, 6 eggs, 1lbs beef, and half a cup of milk (mixed with said eggs)
nutrition wise this meets nearly every micro nuttrient while being extremely low carb / fat and giving over my bw in grams of protein. It is 1200 calories a day which is an extreme deficit. I will also be supplementing my lacking micro nutrients will a few pills (mainly fiber and vitamin c) also it will have salt/pepper for taste but that has minimal effect and means i just need to drink more water
I have managed to keep up this diet for a week before so doing it with appetite suppressants should be doable.
part 2: gear
I will be taking a selection of peds and will just lay out my cycle for the next 36 weeks.
weeks 1 - 15: will be taking 500mg testosterone E split into 250mg injections on Sunday and Wednesday, 25mg anavar every morning, a variable dosage of sema for appetite suppression, and finally possibly aromasin depending on how much I aromatize throughout the cycle.
weeks 16 - 18: coming off everything and taking clomid for 3 weeks (50mg a day for 1 week then 25mg a day for 2) as well as 6mg aromasin every other day to keep estrogen low (still continuing the sema)
weeks 19 - 22: going back to 500mg testosterone E as well as dbol as a kickstarter (continuing with the appetite suppressant as well)
weeks 23 - 30: staying with 500mg test and taking 150mg tren ace split into 50mg injecting on m/w/f. also still on the appetite suppressant untill I reach a desirable body fat level.
while on this I will be taking standard liver support for safety every day. and throughout mt2 will also be sprinkled in for tanning but has additional positive effects on weight loss.
part 3: training
in order to maximize my time, muscle building, aesthetics, and sport I will follow a modified version of CBUMs split which will include 2 sessions a day 5 days a week as well as cardio on satudays.
here is the full split with sets and reps:
day 1:
bench press 4 sets of 8-10 + warm up set
incline chest press 4 sets of 8-10 + warm up set
dips 3 sets of 10 (not good enough to do them weighted yet)
chest flys 3 sets of 12-15 + warm up set
push ups 3 sets till failure for full exhaustion
then in the afternoon do some clean work
5-6 sets of light cleans
3-5 sets of light jerks
plenty of streching
day 2:
close grip cable rows 3 sets of 12-15 reps + warm up set
lat pull downs 3 sets of 10-12 reps + warm up set
dumbell rows 4 sets of 8-10 reps
pull ups 4 sets of 8-10 reps
then in the afternoon some snatch work
5-6 sets of light snatches
3-5 sets of light snatch extensions
plenty of streching
day 3:
back squat 4 sets of 6-8 reps + warm up set
leg extensions 3 sets of 10-12 reps + warm up set
hamstring curls 3 sets of 10-12 reps + warm up set
calf raises 4 sets of 12-15 reps
then in the afternoon some abs work
3 sets of 1 min planks with 45lbs on back
3 sets of 10 leg raises
3 sets of 10 ab rollouts
3 sets of 20 Russian twists with 60lbs dumbell
day 4:
shoulder press 4 sets of 8-10 reps + warm up set
lat raises 4 sets of 10-12 reps
dumbell shrugs 4 sets of 8-10 reps
face pulls 3 sets of 12-15 reps
then in the afternoon do some clean work
5-6 sets of light cleans
3-5 sets of light jerks
plenty of streching
day 5:
close grip bench 4 sets of 8-10 reps + warm up set
skull crushers 3 sets of 10-12
preacher curls 4 sets of 8-10 reps + warm up set
db hammer curls 3 sets of 10-12 reps
tricep pushdowns 3 sets of 10-12 reps + warm up set
then in the afternoon some snatch work
5-6 sets of light snatches
3-5 sets of light snatch extensions
plenty of streching
day 6:
light cardio
this program is great for building muscle and allows me to put effort into needed groups for aesthetics like shoulders, abs, and lats.
well thats it thanks for reading hopefully I will be consistent and get crazy lean
