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A quick introduction for those that do not know me. I am Push50!!!
I am 56 y/o at 5’6” and weigh in at 170 lbs. Current bf is appx. 10%-12%
I have been lifting for the better part of 13+ years... The first 2-3 years was strictly novice not knowing a damn thing type of lifing and a lot of research. I run a clean diet most of the time and even in the times that my diet is not as clean; I still strive to eat healthy and make wise choices.
At the age of 48, I entered my first amateur bodybuilding competition and have competed in two others since then. This was a bucket list item and I have not decided if I will compete again, however, I still run a cycle or two a year and maintain a healthy lifestyle so that if I decide to I am ready.
This cycle I will be looking to gain weight and maintain as low of a body fat as possible. I do not Want to go over 16-18%. Meals will be tailored to meet the needs of my macros.
MACROS= Carbs, Proteins and Fats
Target Macros:
Carbs 50%
Protein 35%
Fats 15%
I will be targeting 3500 -4000 calories
Carbs =1750 - 2000 calories @ 4 calories per gram = 437 - 500 gm/day
Proteins = 1225 - 1400 calories @ 4 calories per gram = 306 - 350 gm/day
Fats = 525 - 600 calories @9 calories per gram = 58 - 67 gm/day
Current BMR: 1544 calories/day
Current RDI: 3725 calories to gain 2 lbs./wk.
Current Body Fat is around 12-14%.
Gear:
ALL GEAR is EP products from UNCLE Z!!
Bulk Cycle 50 -100 mg/day
Proviron 25-50 mg/day
Test E 250 – 500/wk.
Mast 200 – 400/wk.
Deca 250-500/wk.
GHRP6 –150 mcg @ 2x’s/day
Impamorelin – 150 mcg @ 2 x’s/day
CJC1296 – 150 mcg @ 2x’s/day
Arimidex, Prami, Clomid, tamoxifen on hand if needed.
Typical Meals:
Meal 1 - Preworkout
1.5 cups egg whites
1 tomato
1 jalapeno
¼ cup cream of Rice
Meal 2 – Post workout
¼ cup Cream of rice
2 scoops Dextrose
2 scoops maltodextrin
25gm Protein powder
Meal 3
7 oz. chicken Breast
1-1.5 cups rice
Meal 4
¼ - ½ cup Cream of rice
2 scoops Dextrose
2 scoops maltodextrin
25gm Protein powder
Meal 5
7 oz. Ground Beef 90/10
1-1.5 cups rice/potatoes
Meal 6
Mostly determined by my wife. She is very conscientious of what I do and considers my diet during meal prep for dinner.
Exp:
6 oz Sirloin
2 cups boiled potatoes
2 Cups Salad w/0 Calorie Dressing
Or other vegetable
Work out- Typical:
Monday
Shoulders, Biceps, Forearms, Abs. & Oblique’s
Shoulders:
Chest, Triceps, Abs. & Oblique’s
Chest:
Shoulders, Biceps, Forearms, Abs. & Oblique’s
Shoulders:
Chest, Triceps, Abs. & Oblique’s
Chest:
Legs, Calves, Butt
Saturday
Upper Back, Lower Back, Traps
Upper Back
Yoga, Massage, Stretching
A quick introduction for those that do not know me. I am Push50!!!
I am 56 y/o at 5’6” and weigh in at 170 lbs. Current bf is appx. 10%-12%
I have been lifting for the better part of 13+ years... The first 2-3 years was strictly novice not knowing a damn thing type of lifing and a lot of research. I run a clean diet most of the time and even in the times that my diet is not as clean; I still strive to eat healthy and make wise choices.
At the age of 48, I entered my first amateur bodybuilding competition and have competed in two others since then. This was a bucket list item and I have not decided if I will compete again, however, I still run a cycle or two a year and maintain a healthy lifestyle so that if I decide to I am ready.
This cycle I will be looking to gain weight and maintain as low of a body fat as possible. I do not Want to go over 16-18%. Meals will be tailored to meet the needs of my macros.
MACROS= Carbs, Proteins and Fats
Target Macros:
Carbs 50%
Protein 35%
Fats 15%
I will be targeting 3500 -4000 calories
Carbs =1750 - 2000 calories @ 4 calories per gram = 437 - 500 gm/day
Proteins = 1225 - 1400 calories @ 4 calories per gram = 306 - 350 gm/day
Fats = 525 - 600 calories @9 calories per gram = 58 - 67 gm/day
Current BMR: 1544 calories/day
Current RDI: 3725 calories to gain 2 lbs./wk.
Current Body Fat is around 12-14%.
Gear:
ALL GEAR is EP products from UNCLE Z!!
Bulk Cycle 50 -100 mg/day
Proviron 25-50 mg/day
Test E 250 – 500/wk.
Mast 200 – 400/wk.
Deca 250-500/wk.
GHRP6 –150 mcg @ 2x’s/day
Impamorelin – 150 mcg @ 2 x’s/day
CJC1296 – 150 mcg @ 2x’s/day
Arimidex, Prami, Clomid, tamoxifen on hand if needed.
Typical Meals:
Meal 1 - Preworkout
1.5 cups egg whites
1 tomato
1 jalapeno
¼ cup cream of Rice
Meal 2 – Post workout
¼ cup Cream of rice
2 scoops Dextrose
2 scoops maltodextrin
25gm Protein powder
Meal 3
7 oz. chicken Breast
1-1.5 cups rice
Meal 4
¼ - ½ cup Cream of rice
2 scoops Dextrose
2 scoops maltodextrin
25gm Protein powder
Meal 5
7 oz. Ground Beef 90/10
1-1.5 cups rice/potatoes
Meal 6
Mostly determined by my wife. She is very conscientious of what I do and considers my diet during meal prep for dinner.
Exp:
6 oz Sirloin
2 cups boiled potatoes
2 Cups Salad w/0 Calorie Dressing
Or other vegetable
Work out- Typical:
Monday
Shoulders, Biceps, Forearms, Abs. & Oblique’s
Shoulders:
- Superman
- Arnold Press
- Military Press
- Front
- Back
- Front raises
- Side Raises
- Lat Pushdowns
- Seated Lat raises
- Preacher Curls
- Hammer Curls
- 1 Arm Curls Front
- Reverse Pulldowns w/(Negatives)
- Incline Curls
- Concentration Curls
- Reverse EZ Bar Curls
- Wrist Curls
- Wrist Extensions
- Wrist Rotations
- Cable Crunch
- Half Ball Crunch
- Rocky 4’s
- Leg Lifts
- Oblique Crunch
- Scissors
- Side Plank w/Hip Flex
- Wood Choppers
Chest, Triceps, Abs. & Oblique’s
Chest:
- Bench Press
- Inclined
- Declined
- Flat
- Flies
- Inclined
- Declined
- Flat
- High Cables
- Cable Cross-Overs
- Overhead Extensions
- Single
- 2 Hand
- EZ Bar
- Skull Crushers
- Rope Pulldowns
- Tricep Push Downs
- Closed Bench
- Reverse Preacher Curl
- Reverse E-Z Bar w/(Negatives)
- Cable Crunch
- Half Ball Crunch
- Rocky 4’s
- Leg Lifts
- Oblique Crunch
- Scissors
- Side Plank w/Hip Flex
- Wood Choppers
Shoulders, Biceps, Forearms, Abs. & Oblique’s
Shoulders:
- Superman
- Arnold Press
- Military Press
- Front
- Back
- Front raises
- Side Raises
- Lat Pushdowns
- Seated Lat raises
- Preacher Curls
- Hammer Curls
- 1 Arm Curls Front
- Reverse Pulldowns w/(Negatives)
- Incline Curls
- Concentration Curls
- Reverse EZ Bar Curls
- Wrist Curls
- Wrist Extensions
- Wrist Rotations
- Cable Crunch
- Half Ball Crunch
- Rocky 4’s
- Leg Lifts
- Oblique Crunch
- Scissors
- Side Plank w/Hip Flex
- Wood Choppers
Chest, Triceps, Abs. & Oblique’s
Chest:
- Bench Press
- Inclined
- Declined
- Flat
- Flies
- Inclined
- Declined
- Flat
- High Cables
- Cable Cross-Overs
- Overhead Extensions
- Single
- 2 Hand
- EZ Bar
- Skull Crushers
- Rope Pulldowns
- Tricep Push Downs
- Closed Bench
- Reverse Preacher Curl
- Reverse E-Z Bar w/(Negatives)
- Cable Crunch
- Half Ball Crunch
- Rocky 4’s
- Leg Lifts
- Oblique Crunch
- Scissors
- Side Plank w/Hip Flex
- Wood Choppers
Legs, Calves, Butt
- Squats
- Front Squats
- Hack Squats
- Extensions
- Standing Curls
- Lying Curls
- Walking Lunges
- Straight Leg Deads
- Donkey Kicks
- Step-Ups
- Cable Hip (Ad/Abductions)
Saturday
Upper Back, Lower Back, Traps
Upper Back
- Pull Ups
- Wide Grip Pull Downs
- Bent over Barbell Row
- T-Bar Row
- Closed Grip Pull Downs
- Dumbbell Pullovers
- Reverse Grip Lat Pull downs
- Closed Grip Rows
- Dead Lifts
- Good Mornings
- Shrugs (Barbell, Dumbbell)
- Reverse Shrugs (Barbell, Dumbbell)
- High Row
Yoga, Massage, Stretching
