gilly

Hi all, thought i would run my mass plan for the next 4 months by you all for comment and opinions ,a little about current stats i am around 205lbs at i would guestimate 12-13% bodyfat at 5ft 8 i currently train 4 days per week with weights split routine 1 bodypart worked each week ,Mon,Wed,Fri and Sun and include 40 mins cardio 3 x per week on my on my non weight days before breakfast,i need to do this as i am an endomorph bodytype and also its good for overall health,i have used a few AAS cycles over the past 5 years.I am currently off cycle for the next 7 weeks so it would be 10 weeks total including PCT which i have a further 2 weeks to run.From tomorrow i will use 50mcg IGF post workout for the next 5 weeks i do feel the benefits in recovery and muscle fullness using igf.Anyway here is the food plan and proposed AAS cycle plan.

I for the mass plan of attack am largely using the Dave Palumbo method for gaining mass the macros being as follows

Carbs 1-1.5 grams lb bodyweight
Protein 1.5-2 grams lb bodyweight
Fats .75 grams lb bodyweight


Breakfast
5 Whole Omega 3 eggs
1 Granary toast
50 grams Oats in water

Meal 2
50 gram Whey protein
2 Oatabix-made in a shake with water

Lunch
200grams Chicken breast-300grams non training days
30 gram nuts-Cashew or Almonds
40 gram Basmalti brown rice (uncooked weight)
Brocolli

Mid afternoon
5 whole Omega 3 eggs
2 Oatabix

Pre-workout
50 gram Whey Isolate
50 gram carbs-Vitargo
CEE

5.00pm-Workout#

Post workout
50 gram Whey Isolate
50 gram carbs-Vitargo
CEE
glutamine
BCAA

Dinner
200gram Steak or Fish-300 gram non training days
Salad with 2 tablespoons of oil and vinegar
1 Baked potatoe

Supper
2 scoops Pro peptide
1 1/2 tablespoons natty peanut butter

3 litres of water a day at least.

This should work out non training days Carbs 200g Protein 300g Fats 150g
Total cals-3350

training days Carbs 300g Protein 300g Fats 150g
Total cals-3750

I will follow this plan 6 days per week and have a few treats on a Saturday

Saturday food plan

Breakfast after Cardio

4 Pancakes with maple syrup
2 Granery Toast-5 egg whites ,4 turkey bacon

Meal 2
2 Pro flapjacks

Lunch
4 Granery bread-Deli meat salad-sandwiches
Fruit

Meal 4

4 Oatabix
2 scoops Whey protein

Dinner
Junk meal

Supper
2 scoops pro peptide
50 gram oats

Hear is the plan of my next cycle which will start in 7 weeks

Week 1-6
Test E 250mg EOD
EQ 100mg EOD
npp 100mg EOD

Week 7-12
Sust 250mg EOD
EQ 100mg EOD
Masteron 100mg EOD-(I find i do well with Masteron bulking or cutting).
Letro will be run as required probably 1.5mg EOD
Liv 52 also throughout
PCT will start 3 weeks after last Sust shot
I follow Dave Palumbo`s protocol
HCG 1500iu for 5 shots every 3rd day
Then 100MG Clomid for 3 weeks
From start to finish PCT Arimadex 1mg EOD


I am hoping with this plan to keep the bodyfat in check and gain around 6lbs of muscle in the next 4 months.....Well now over to you guys for comments.....

toxictoffee

ok

some good points but i would drop protein and up carbs or at least up carbs

IMO 100g fats with 400g of carbs looks better and 250 of protein to start with depending on how you handle carbs

__________________
whoever said it was in fact right, opinions really are like a**holes, everybody has to have one...thing is, some are sweet, yet many are simply full of sh*t

gilly

Thanks TT for your valued imput,taken on board your comments .....Would the 400grams of carbs also be on non weight training days?And where would you suggest the food arrangments change in the plan.....Also just to clarify i am an endomorph body type that does put on bodyfat fairly easily ......

toxictoffee

if you are an 'endo' your treat day is a bad idea

'endos' and carbs are not enemies, sh1t, and to many calories are

__________________
whoever said it was in fact right, opinions really are like a**holes, everybody has to have one...thing is, some are sweet, yet many are simply full of sh*t

invisiblekid

As a complete and utter Endo myself I have to agree with Toxic. Also I'd very seriously consider dropping bread, white potato and oatabix in favour of better quality carbs. Something like pitta breads, sweet potatos and blended oats would be an easy swap out.

I allow myself 2 cheat meals per week - I suspect a whole day is a bad idea.

__________________
Most bodybuilders are actually insane. Albert Einstein defined insanity as "Doing the same thing over and over again and expecting different results".

gilly

Thanks guys ,will drop the cheat day to a couple of treat meals on the Saturday also will swap carb options..........