hey all,

bit about me- im 23 been training since i was 18 hit my physical and asthetic best around the age of 20 (benching 130kg, low-ish fb, 17in arms was on aas tho) then moved back to my home town and it all went wrong. got 3 kids and work fulltime so cant always train as much as i like.

current stats- weight 14st 9lbs 6ft 1/2in (that halfs inportant lol) bf = guessing around 22-25%

current aims/goals- cut as much bf as possiable by end of feb time, not to fussed on shifting big weights untill im happy with bf then will lean bulk (with aas)

current diet

7am 40g oats in 150ml skimmed milk, 4 egg whites 2 whole eggs.

10am 40g whey in water banana if after training

13.00 140g of chicken/mince/turkey or tuna with 130g of couscous or ww pasta or rice

15.30 40g whay in water

18.00 same as 13.00

20.00 200mg of cottage cheese

before bed 40g whey 100ml skimmed milk

current training-PPL (shoulders with legs)

Push- decline bb press
incline db
dips

cable pushdown
overhead extentions

Pull- Deads
bent over rows (usually underhand grip)
low cable row

bb curls
hammer curls

Leg and shoulders- leg press or squat
calf raises

db shoulder press
front plate raises
uprigth rows

aiming to do at least 15-20 cardio per day

and depending on work maybe some fasted am cardio or HIIT on not training days

tbh i really hate cardio so any ideas of how to make it more tollerable would be great lol
will try and update daily with weight lifted and will be adding pics asap

cheers

my previous aas use - just out of interest.

cycle one- test e 500mg ew and 50mg oxy 1-4 weeks

two- test e 500mg ew 300mg tren a and dbol

three- test e 600mg ew 450mg npp ew and dbol

i will be using aas again as soon as i feel ready body fat wise but i do have a bit of a plan for the year so here goes please critiqe

now until end of feb time whilst cutting no aas but maybe a bit of t3 and dnp depending how i get on

end of feb for 10 weeks

1-10 250mg test e
1-8 600mg npp
1-3 or 4 superdrol or oxys (cant decide?)

cruise on test e for 6 weeks then

1-12 250mg test e
1-8 450mg tren ace
8-12 50mg winny ed (never tried winny)

hopefully that will see me in a good shape for summer !

what u think ?

Interested to know why your running your npp higher in ration to test
And your tren to in cutting stack when in your previous cycles you have ran your test higher than both compounds

To be honest mate it seems a bit of a trend at the moment and people are reporting less sides from compounds like npp and tren when they keep the test does lower so im guna give it a go.

Cheeres mate will be following this with great interest for results I've seen a lot in theory how this works so seeing it first hand will be very interesting can you do me a favour I know it sounds weird but when you do the tren can you take a girth measurement of your cock and one at the end and let me know if there was any shrink edge in girth
As I was told to much tren and less than equal amounts of test will cause you dic to get thinner would be nice to see if this is just a myth I would do experiment my self but carnt a ford to loose any size lol

Haha first time i have heard that one, but not the first time i been asked to measure me junk lol (no homo)

Workout looks basic and solid as long as you hit it hard and strict. What macros are you aiming for on diet then? ie amount of protein, carbs, fat as that's the key for your first fat loss phase. I have cardio too, do none (not ideal really from a health perspective) and control BF all by diet.

Its a diet i have used before to good effect cant remember exaxt amounts but something like 200g protein 150g carbs 50-60g fat cals around 1600-1800 i think have it all written down will dig ut out later if i can find it and post it up. The diet was typed from memeory but would be good to double check it.

Training whilst cutting i like to keep simple and no longer then 45mins sessions slightly higher reps so will be aiming for 3-4sets of 10-12 reps on each exercise apert from deads and squats/leg press

I need the cardio in there to hit my goal otherwise i would just use diet alo.e

All sounds solid. Your protein might be a bit over 200 but that all stacks up to to c 1900 kcal so about right - all about consistency, so stick with it and you'll be looking good in no time

will be following, good luck mate.

1900cals how did you work that out, out of interest?

Yeah consistancy is the key to success so of i dont update my journal feel free to verbal abuse me lol

Cheers, might drop u a email if i get stuck mate how does the diet look?

first day back in gym did shoulder and legs as follows

db shoulder press kg each dummbell
15kg x 20 warm up
22.5kg x12
25kg x 10
22.5kg x 10

upright rows with olympic BB

40kg x 12
45kg x 45
45kg x 11

front plate raises

15kg x 12
15kg x 12
15kg x 12

Legs- (my gym only has a machine leg presss not a 45 degree leg press . )

machine leg press
160kg x 12
170kg x 12
170kg x 12

calf raises smith machine bar on shoulders
100kg x 15
120kg x 15
125kg x 15

15mins on treadmill @ 10 kph

diet today has been spot on apart from missing a few whey shakes due to not taking them to work and just about to grab some cottage cheese to feast on mmmm....

Missing "a few" shakes ...? Just 100 grams or so of protein then yeah thats right I'm all over your arse

Haha dam your good!

Yeah i know prob missing about 80g of protien which aint good but its another day tomoro could have been worse could have joined the wife and eat 3 packs of ready salted followed by 2 choc cakes and cream then some munchie chocs lol

Yeah, I;m doing the choc cake etc but making sure I get my shakes in too (just had one in fact) so I'm hitting my protein macros just doubling up on the carbs !

Day 2.

Just cardio today i hate cardio so mixed things up a bit and it wasnt to bad tbh
Did

15mins treadmill
15mins cross trainer
15mins rowing machine

And walked out a sweating red mess lol got the job done tho.

As for diet today been spot on again and gune prep me meals for the next couple of days in a bit

And yes had all my shakes today

Day 3

Did a 12 hour shift today so no time for gym or cardio but have keep diet pretty tight will be doing pull day tomoro and 20 mins cardio

Gald to see you sticking with it chap , good work

Im totaly focused on stripping my bf down once and for all! In about 2 weeks will access weight loss and maybe add the first blast of dnp if i dont bottle it cause dnp scares me lol