Hey PM members, I have really enjoyed using this site to read and research. I am currently in a bit of a plateau in strength and size gains and wanted some constructive criticism. I am not posting this information to try and assure myself the plan I created is perfect, I'm just interested in what experienced members have to say or suggest. I am currently 250 lbs and 12% BF and can't seem to break the 250 mark. I consider myself a bodybuilder, as I plan to do a show in the near future, but I love lifting heavy and achieving new strength goals as well. If you have any suggestions on what I could do to my plan to keep maing size gains as well as increase strength gains, I would appreciate the advice.
Current Cycle (currently in week 7 of a 10 week blast):
1000mgs/week Test En
600mgs/week Eq
800mgs/week Tren En
20mgs/day Halo (this is only for 4 weeks)
25mgs/2xweek Exemestane
Diet
1/2 cup dry cream of rice
10 egg whites
1 whole egg
1/2 cup dry cream of rice
10 egg whites
1 whole egg
16oz sweet potato
10 oz (cooked) chicken
16oz sweet potato
10 oz cooked chicken
16oz sweet potato
10 oz cooked 97/3 lean ground beef
16oz sweet potato
10 oz cooked wild salmon
2 scoops whey isolate
1 tbsp macadamia nut oil
Water: 1.5 gallons/day
Vitamins: Animal Pack and LIV52
Cheat meal: tuna/slamon sushi and sashimi- ill eat as much as I want for one meal once a week
pre work out: 1 scoop of Karbolin with BCAA’s
intra workout- during leg or back day I might have some gatorade or another scoop of Karbolin
workouts:
mon-back/abs
tues-chest/Hams
Wed-Quads/calves
thurs-arms
Fri-shoulders/traps
Cardio:
20 minutes step mill after each workout alternating between one minute low intensity and one minute moderate to high intensity
I try to go heavy on compound movements first in the workout and do more volume as the workout goes on and the exercises become more isolation
Current Cycle (currently in week 7 of a 10 week blast):
1000mgs/week Test En
600mgs/week Eq
800mgs/week Tren En
20mgs/day Halo (this is only for 4 weeks)
25mgs/2xweek Exemestane
Diet
1/2 cup dry cream of rice
10 egg whites
1 whole egg
1/2 cup dry cream of rice
10 egg whites
1 whole egg
16oz sweet potato
10 oz (cooked) chicken
16oz sweet potato
10 oz cooked chicken
16oz sweet potato
10 oz cooked 97/3 lean ground beef
16oz sweet potato
10 oz cooked wild salmon
2 scoops whey isolate
1 tbsp macadamia nut oil
Water: 1.5 gallons/day
Vitamins: Animal Pack and LIV52
Cheat meal: tuna/slamon sushi and sashimi- ill eat as much as I want for one meal once a week
pre work out: 1 scoop of Karbolin with BCAA’s
intra workout- during leg or back day I might have some gatorade or another scoop of Karbolin
workouts:
mon-back/abs
tues-chest/Hams
Wed-Quads/calves
thurs-arms
Fri-shoulders/traps
Cardio:
20 minutes step mill after each workout alternating between one minute low intensity and one minute moderate to high intensity
I try to go heavy on compound movements first in the workout and do more volume as the workout goes on and the exercises become more isolation