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Originally Posted by sensitivenips

weight: 220 lbs

lol and...one more update. changed my diet as of monday from keto to carb cycling. right now i just created my own formula of carb cycling as a bridge while im working on something that guns suggested.

this is how my diet will look until the bridge is over and i have moved on:
day 1: protein: 280g, carbs: 720g, fats: 71g, calories: 2930
day 2: protein: 280g, carbs: 360g, fats: 85g, calories: 2690
day 3: protein: 280g, carbs: 24g, fats: 99g, calories: 2450

ive got this listed in a spreadsheet so i may update the bridge here soon as well, just had to get something new going in the mean time.

Tweettuesday:

back & traps:
plate laoded incline agnled grip rows: 5 sets
plate loaded incline underhand grip rows: 5 sets
palms in lat pulldowns: 5 sets
plate loaded seated rows: 5 sets
db pullovers: 5 sets
palms in shrugs facing to: 8 sets

cardio:30 min
weight: 218.6 lbs
gym time: 1 hr 20 min
cycle: 75 test p (wrapping cycle up, see notes a couple posts previous to this one)

wednesday:

arms:
plate loaded preachurz: 5 sets
bb curlz: 5 sets
standing db curlz: 5 sets
v-bar cable curlz: 5 sets
decline skulls & close grip press: 5 sets
seated plate loaded weighted dips: 5 sets
cable under hand grip tri pulldowns: 5 sets
v-bar pushdowns: 5 sets
seated cable tri preachurz: 5 sets

cardio: 30 min
weight: 216 lbs
gym time: 1 hr 30 min

Tweetmonday:

legs:
hack squat: 5 sets
dead lifts: 5 sets
leg press: 5 sets
lying leg curlz: 5 sets
walking lungs: 3 sets

cardio: 30 min
weight: 216.2 lbs
gym time: 1hr 30 min
pct: started 12.5 aromasin eod & 120 torem (12.5/12.5/12.5/12.5 & 120/90/60/30 pct)

wednesday:

shoulders:
seated shoulder press: 5 sets
incline cable shoulder press: 5 sets
cable seated side delts: 5 sets
cable seated rear delts: 5 sets

gym time: 25 min

Tweetfriday:

arms:
standing db curlz: 5 sets
plate loaded preacherz: 5 sets
wide grip ez curlz: 5 sets
close grip cable ez curlz: 5 sets
weighted cable dips: 5 sets
underhand tri pull downs: 5 sets
v-bar push downs: 5 sets
rope push downs: 5 sets

gym time: 40 min
weight: 214.5 lbs


sat:

cardio: 50 min


sunday:

back:
high cable rows: 5 sets
under hand grip seated cable rows with an upwards pull: 5 sets
palms in pull downs: 5 sets
db pull overs: 5 sets
seated cable rows downward pull: 5 sets

cardio: 30 min

Tweetto be continued in february with dragon pharma npp and test p.

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Originally Posted by sensitivenips

to be continued in february with dragon pharma npp and test p.

are you going to continue the cut nips or are you going to hit a bulk?

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Originally Posted by guns01

are you going to continue the cut nips or are you going to hit a bulk?

cut my man. my goal is to get to a nice lean base, and build my frame from there. ive been big and bloated and i just dont like that look anymore. so what my plans for the next few years are to get down to maybe a single digit bf percentage now, and whenever i do a bulk just make sure i maintain some leanness. plus im still figuring out what works best for me as far as a cut is concerned, and i have to be lean when i get married (no date set as of yet so ive still got some time). right now you can see some abs, but i still have the lower abdominal section fat that rolls up when i sit down. in addition, my arms still look just blah unless im lifting weights, then my veins pop out and my shit looks good and defined, so im ready for that definition to be seen outside of lifting weights at the gym.

Tweetstarted last week lifting heavy sets for 10, 8, 6, 4-max; continued with 30 min cardio sessions post weight lifting, and started 2nd clen cycle as of last wednesday and im currently sitting at 209.5lbs. i will get the bf checked here soon so i can have that stat posted as well. will be doing a photo for the fg comp in case any of your are feeling a little concernicous.