Originally Posted by new-Jedi

Age: 30
Height: 5’10”
Weight: 175
Body fat%: Not sure, but calipers say about 14%. My guess it may be higher, up to 18%. I do not carry a lot of body fat, but I have a little around my belly.
Experience Level: two years of steady weight lifting. Did sports growing up and at start of college.
Goals: 10 – 12% body fat, and about 195 pounds.


Training for this week (Some weeks I will go lower reps, heavier weight & I often switch the entire workout around, switching the days I hit muscles on, or adding and subtracting various exercise: example some weeks I’ll deadlift, but every week I’ll squat). I was using macrocycles that Dr. Stoppani talks about, but I found that my body seems to respond better in the 10-12 rep range. Also, I spent a lot of time doing rest pause, drop sets, etc. However, I have not been using those much lately.

I do 15 minutes of cardio before my workouts. And stretch after them.

Day 1-- Chest

Bench Press: 4 x 8-11

Incline Dumbbell Press: 4 x 10-15

Incline Dumbbell Flyes: 4 x 10-15

Leverage Chest Press: 3 x 10-12 reps. Plus, I added some heavy sets. 2 x 3-5

Cable Crossover: 8 x 15-20 reps. 45 seconds rest between sets

Day 2—Back (I find a lot of rows seem to help my growth more)

Close-Grip Pull-Down: 4 x10-12

T-Bar Row: 3 x 10-12

One-Arm Dumbbell Row: 3 x 10-12

Reverse Grip Bent-Over Rows: 3 x 8-10

Leverage Iso Row: 3 x 10-12

Underhand Cable Pull-Downs: 3 x 10-12

Seated Cable Rows: 7 x 10-12

Romanian Deadlift: 5 x 10

Day 3: (Arms)

Rope Push-Down: 3 x 10-12

Close-grip Bench Press: 3 x 10-12

Machine Dip: 3 x 10-12

Straight-Bar Push-Down: 3 x 10-12

Lying Triceps Press: 7 x 10-12

Barbell Curl 3-4 x 12-15

Dumbbell Curl: 3 x10-12

Spider Curl: 3 x 10

Preacher Machine Curl: 3 x 10-12

Dumbbell Hammer Curls: 3 x 10-12

Day 4 (Legs)

Leg Extension: 4-5 x 12

Leg Press: 4 x 15-20

Hack Squat: 3 x 10

Barbell Squats: 5 x 6-10

Lying Leg Curl: 3 x 10-12

Leg Curl: 3 x 10-12

Single Leg Curl: 3 x 10

Calf Raises: 3 x 10-12

Seated Calf Raise: 3 x 10-12

Hip Raise: 3 x 20-30 (Sometimes I’ll use the Smith machine to do weighted hip raise)

Crunches: 3 x 20-30

Planks: 3 x 1 1/2 min

Day 5 (Shoulders)

Dumbbell Shoulder Press: 4 x 6-10

Side Lateral Raise: 4 x 10

Front Dumbbell Raise: 3 x 10

Bent over Rear Delt Raise: 4 x 10

Cable Rear Delt Fly: 4 x 10

Low pulley Deltoid Raise: 7 x 10

Dumbbell shrugs: 5 x 12

Diet log for today and every day recently

Meal 1

Multi Vitamin

MuscleTech - Platinum 100% Fish Oil: 9 cals. 1 fat,

Kellogg’s – Unfrosted Mini Wheats: 2 servings: 362 cals, 80- carbs, Fat 2 g, 6 protein

Milk - Reduced fat, 2% milkfat, 1 cup: 121 cals, 11 carbs, 5 fats, 8 protein

Dymatize Nutrition - Iso•100 2 Scoop: 208 cals, 2 carbs, o fat, 50 protein

Total: 700 cals, 93 carbs, 8 fats, 64 protein


Another Scoop of Dymatize Nutrition - Iso•100 2 Scoop: 109 calories, 1 carbs, o fat, 25 protein


Meal two, three, four and five are all the same (Except for the four and five get no olive oil and I use chicken instead of beef)

Kraft - mozzerella part skim 2%, 0.25 cup: 72.5 cals, 1 carbs, 4.5 fat, 7 protein

Extra Virgin Olive Oil , .5 tbsp: 63 cals, o carbs, 7 fats,

Baby Carrots, 1.5 oz: 20 cals, 4 carbs, 0 fat, 1 protein

Broccoli - Raw, 1.5 oz(s): 16 cals, 3 carbs, 0 fat, 1 protein

Brown Rice ¼ Cup: 95 cals, 19.5 carbs, 1 fat, 2 protein

Lean ground beef, 2 ounces: 84 cals, 0 carbs, 4 fat, 12 protein,

Xl Egg, 1 each : 73 calories, 0 carbs, 5 fats, 7 protein

Black Beans – no salt added ¼ cup: 64.5 cals, 11.5 carbs, .5 fat, 3.5 protein

Total: 488 cals, 39 carbs, 22 fat, 33.5 protein


Times this by four, except for the fats, which is minus the olive oil from two meals (I also base the calorie calculation of the macros, and not what the food is listed as, because they hardly ever seem to match.

1826 cals, 156 carbs, 74 fats, 134 protein


Snacks usually placed in-between meals, and cottage cheese is last meal of the day

2 cup Egg Whites (sometimes cooked in olive oil, sometimes added to shakes): 208 cals, 0 fats, 52 protein

Cottage Cheese, fat free: 80 calories, 5 carbs, o fats, 15 protein

Two Apples: 112 cals, 28 carbs


Total: 3030, calories, 285 carbs, 82 fats, 288 protein

I think the math works. The Diet App I use can get things wrong sometimes, so I base things off of the 4/4/9 rule on Carbs, Protein, and Fat.

I’m actually aiming for 3000 calories a day, at 40/40/20. I used to eat more, around 3500, but I seemed to gain body much fat faster by doing so.

Also, since I started my cycle of test e, does anyone think that I should increase my food intake?

Originally Posted by new-Jedi

Yea, well I'm increasing it. I don't mind putting on some body weight, but I can't let it rise too fat.

Do you use a formula to obtain your caloric needs? I'm like an idea what I should try to get up too. I'm thinking of adding another 700, and seeing what happens from there. I only weight 175 pounds, so I'm not exactly feeding a monster.

I won't even tell you what I weighed when I started. LOL

Originally Posted by Cornish_Celt

Don't rush it,
Increase by 200 to 250 at a time and see how it goes from there, if there is no change then increase by another 200 to 250 and so on

Originally Posted by new-Jedi

Yea, well I'm increasing it. I don't mind putting on some body weight, but I can't let it rise too fat.

Do you use a formula to obtain your caloric needs? I'm like an idea what I should try to get up too. I'm thinking of adding another 700, and seeing what happens from there. I only weight 175 pounds, so I'm not exactly feeding a monster.

I won't even tell you what I weighed when I started. LOL

Originally Posted by tj805

Honestly man, I have no pointers to give that would probably be considered good advice. I am in no way a pro or credible source. My Personal Trainer is not a nutritionist, so he kind of just taught me what to eat and not how to eat. I have a hard enough time following his workout routine with my work schedule. Couldn’t imagine following a specific diet when i leave the gym at 10am and range getting home from work between 7pm and 11pm at night. I am sure our metabolisms work way different, based on some of ur posts too. I don't count calories. I just watch what I eat and how I workout. Seems to work for me.

Originally Posted by tj805

I am kinda curious man cuz u say u weigh about 175lbs., but I weigh 205. I know u said u don't know ur exact body fat, but u act like it is up there. I wanted to hold out until after PCT on this cycle so I had a before and after pic, cuz it makes it more of a surprise to me, but u should post a pic bro. I will do one too if u do. I am kinda curious now with a diet like that… how long have u been doing it?

Originally Posted by new-Jedi

My diet has been basically like that for a few months (although I recently simplified it a bunch), and I recently dropped my calories to where they are now. I do think I have a slower running metabolism. It seems that way, but I dont know enough about how it works to say for sure. I am just gonna follow advice given to me during this cycle because I want to get the most out of it, and people that have been having success have been cool enough to give it to me.




Actually, I should of written 172, because in the last few weeks (could be in the last week, I’ve been hungry all the time lately), I lost three pounds.


About the pic. I’ve been debating if I want to or not. It is not about being ashamed or anything. And I dont want this to sound arrogant. I know, I am being paranoid. I couldn’t even begin to explain the things I do to change the way my online presence appears. Lets just say pleonasms are not my norm. :roll eyes:

I’m worried about showing identifying marks. I may do it if I buy photoshop and blur out my very distinguishable tatts and scar, or if I get to using some other software that allows me to do that. So eventually I am sure I will.

LOL, I even had a few friends order my gear for me, well paid them too actually. It was actually their idea. Remember when I first came here, I was so paranoid, it wasn’t as much about the money, although that was some of it, but it was being attached to illegal activities.

It has more to do with my career (media related), and my colleagues all being quality researchers, than anything else.

Originally Posted by tj805

lol! U don't got to explain it to me bro. A simple no works. U r definitely paranoid though.

Originally Posted by Kiss1964

Tried something different on diet do not know what will happen when I got done with show on may 15 I went and started new cycle 50 mg anadroxyl for 4 weeks and 1050mg sust 350 and no diet all I can say is all my lifts went through the roof weight went from 160/201 and kept my waist at a size 31 getting read in four weeks to go into a 10 week cutting cycle


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