ketoKing99
New member
Age: 42
Height: 5'8"
Weight: 13st 1lb (83.25kg)
Experience: On-and-off training for 20 years, but never really serious until recently.
Training Routine
I follow a fairly standard bodybuilding split, aiming to train 4 days a week. Here’s a rough idea of what my week looks like:
Day 1 - Chest & Triceps
- Bench Press (Flat/Incline/Decline)
- Dumbbell Press
- Cable Flys
- Cable Pushdowns
- Bent-over Kickbacks
- Weighted Dips
Day 2 - Back & Biceps
- Seated Row
- Lat Pulldown
- Bent-over Rows
- Deadlifts
- Concentration Curls
- EZ Bar Curls
Day 3 - Shoulders & Abs
- Seated Overhead Press
- Military Press
- Shrugs
- Bent-over Rear Flys
- Face Pulls (Cable)
Day 4 - Legs
- Squats
- Calf Raises
- Quad Curls
- Weighted Lunges
I typically rest on Days 5 and 6, with a mix of active recovery (light cardio or stretching).
Diet
I’m aiming for a moderate calorie surplus with a focus on protein to fuel muscle growth. Here’s a breakdown of my daily intake:
Protein Intake: 250g/day
Total Calories: 3000/day
Breakfast
- Peanut butter on wholemeal toast
- Scrambled eggs on wholemeal toast
- Porridge
- Granola
Lunch
- Beef lasagne
- Potato skins
- Bolognese
- Chicken wraps
- Enchiladas
- Cod loin with mashed potato
Dinner
- Steak and vegetables
- Chicken with sweet potato mash
- Chicken with spinach and veggies
Snacks
- Fruit
- Carrot sticks
- Protein yogurt
Supplements
I keep it simple but consistent with my supplement stack:
- Creatine: 4g twice a day
- ZMA: (B6 3.4mg, Magnesium 166mg, Zinc 10mg)
- Omega-3: 2000mg twice a day
- LivCare: (Vitamin D3, Vitamin C, Thiamine, Folic Acid, Iron, Black Garlic, Turmeric, Dandelion Root, etc.)
- Whey Protein: 29g per serving
I’ll be getting blood work done soon to monitor my progress and adjust as needed.
Cycle Plan
Goals:
My primary goal is to bulk up slightly and improve my strength in the gym. I’ve already hit one of my targets, which was pressing 100kg for a few reps. Now, I’m up to 5 full reps, which feels great. I'm aiming to continue adding size and strength while staying lean.
Current Cycle:
- Optimum Biotech NandroTest 400 (Testosterone Undecanoate & Deca)
- 240mg Test Undecanoate
- 160mg Deca per ml
- Pinning 1.5ml twice a week (Total: 720mg Test & 480mg Deca weekly)
Cycle Length: 12 weeks (Currently at Week 6)
PCT (Post Cycle Therapy)
I’m still gathering information on the best approach to PCT, but here’s what I’m considering so far:
PCT Plan:
I’m looking at Optimum Biotech’s all-in-one PCT oral stack, which includes:
- Nolvadex: 10mg
- Clomid: 25mg
- Proviron: 2.5mg
- Cialis: 2.5mg
I plan to run this for 8 weeks, doubling the dose for the first two weeks and then dropping to a single dose for the final two weeks.
Height: 5'8"
Weight: 13st 1lb (83.25kg)
Experience: On-and-off training for 20 years, but never really serious until recently.
Training Routine
I follow a fairly standard bodybuilding split, aiming to train 4 days a week. Here’s a rough idea of what my week looks like:
Day 1 - Chest & Triceps
- Bench Press (Flat/Incline/Decline)
- Dumbbell Press
- Cable Flys
- Cable Pushdowns
- Bent-over Kickbacks
- Weighted Dips
Day 2 - Back & Biceps
- Seated Row
- Lat Pulldown
- Bent-over Rows
- Deadlifts
- Concentration Curls
- EZ Bar Curls
Day 3 - Shoulders & Abs
- Seated Overhead Press
- Military Press
- Shrugs
- Bent-over Rear Flys
- Face Pulls (Cable)
Day 4 - Legs
- Squats
- Calf Raises
- Quad Curls
- Weighted Lunges
I typically rest on Days 5 and 6, with a mix of active recovery (light cardio or stretching).
Diet
I’m aiming for a moderate calorie surplus with a focus on protein to fuel muscle growth. Here’s a breakdown of my daily intake:
Protein Intake: 250g/day
Total Calories: 3000/day
Breakfast
- Peanut butter on wholemeal toast
- Scrambled eggs on wholemeal toast
- Porridge
- Granola
Lunch
- Beef lasagne
- Potato skins
- Bolognese
- Chicken wraps
- Enchiladas
- Cod loin with mashed potato
Dinner
- Steak and vegetables
- Chicken with sweet potato mash
- Chicken with spinach and veggies
Snacks
- Fruit
- Carrot sticks
- Protein yogurt
Supplements
I keep it simple but consistent with my supplement stack:
- Creatine: 4g twice a day
- ZMA: (B6 3.4mg, Magnesium 166mg, Zinc 10mg)
- Omega-3: 2000mg twice a day
- LivCare: (Vitamin D3, Vitamin C, Thiamine, Folic Acid, Iron, Black Garlic, Turmeric, Dandelion Root, etc.)
- Whey Protein: 29g per serving
I’ll be getting blood work done soon to monitor my progress and adjust as needed.
Cycle Plan
Goals:
My primary goal is to bulk up slightly and improve my strength in the gym. I’ve already hit one of my targets, which was pressing 100kg for a few reps. Now, I’m up to 5 full reps, which feels great. I'm aiming to continue adding size and strength while staying lean.
Current Cycle:
- Optimum Biotech NandroTest 400 (Testosterone Undecanoate & Deca)
- 240mg Test Undecanoate
- 160mg Deca per ml
- Pinning 1.5ml twice a week (Total: 720mg Test & 480mg Deca weekly)
Cycle Length: 12 weeks (Currently at Week 6)
PCT (Post Cycle Therapy)
I’m still gathering information on the best approach to PCT, but here’s what I’m considering so far:
PCT Plan:
I’m looking at Optimum Biotech’s all-in-one PCT oral stack, which includes:
- Nolvadex: 10mg
- Clomid: 25mg
- Proviron: 2.5mg
- Cialis: 2.5mg
I plan to run this for 8 weeks, doubling the dose for the first two weeks and then dropping to a single dose for the final two weeks.
.