Hopefully I don’t forget anything here. I’m 47 and former athlete. Been training off and on for the better part of 30 years. Did a few cycles in early 20’s but nothing serious. Recently, 5 weeks, on TRT. Currently only 100mg of Test Cyp a week. Blood tests in three weeks and will hopefully have dose adjusted at that time. I’m 5’8” and currently weighing 177lbs at 18% bf. If blood comes back good I’m thinking about going on 250 Test Cyp (12 weeks), 2IU’s HGH and 40mg of Anavar (6 weeks). Depending on my ability to get GH (thinking syn Pharma for that). I went through a couple of surgeries on my knee and foot (old football injuries) and am trying to bring my legs back up during this recomp. My diet is pretty clean and looks something like this:
Mod Carb Day-All training days
Low Carb Day-Rest days
Meal 1 (Mod Carb Day)
1 scoops of Protein or 4 whole eggs
7 rice cakes (Any flavor) and 60 grams of steel cut Oats
10 grams natural pb or almond butter
OR
Meal 1 (Low Carb Day)
1 scoop of Protein or 4 whole eggs
25 grams natural pb or almond butter
Vitamins: multivitamin, 2000mg omega 3 fish oil, 1 500mg capsule niacin (full flush not flush free), 1 digestive enzyme, 1 GDA, 5000 iu vitamin D, 1000mg vitamin C, 2 liver care caps, 2000mg astragalus, 1 glucosamine-msm, 500mg berberine, 200mg magnesium gluconate, 300mg milk thistle
Meal 2 (Mod Carb Day)
155 grams Steak
180 grams of Potato
Teaspoon olive oil
75 grams veggies
OR
Meal 2 (Low Carb Day)
145 grams Steak
2 Teaspoons olive oil
100 grams veggies
Meal 3 (Mod Carb Day) (Pre workout meal 60-75 minutes prior to training)
105 grams white fish or one scoop of protein
76 grams of cream of rice
90 grams veggies
Vitamins: 1 digestive enzyme, 1 GDA, 1000mg vitamin C,
OR
Meal 3 (Low Carb Day)
165 grams white fish or chicken
10 grams coconut oil or 2 teaspoons olive oil
100 grams of rice
80 grams veggies
Vitamins: 1 digestive enzyme, 1 multivitamin, 1000mg vitamin C,
Meal 4 (Mod Carb Day) (Post workout meal, 45-60 minutes after post workout shake)
165 grams fish or chicken
300 grams of rice
100 grams of veggie
50 grams of fruit
OR
Meal 4 (Low Carb Day)
155 grams white fish or chicken
50 grams of rice noodle
Teaspoon olive oil
50 grams veggies
Pre workout (30 min pre workout)
Premade pre workout
1 pump product of choice
5g of Creatine
10 grams glutamine
Intra workout
35 grams EAAS
50 grams of carb powder
Post workout
1 scoop of protein
My training split is going to be something like this:
Day 1-Legs (Quad focused)
Day 2-Back
Day 3-Legs (Hamstring focused
Day 4-Rest
Day 5-Legs (quads and glutes focused)
Day 6-Shoulders/triceps/abs
Day 7- Rest
With 20mins of cardio post workout.
This is what I’m looking at right now, but again likely won’t be starting this for three weeks or so after the blood work.
Any thoughts, comments etc?
