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    Thread: Current Training/Diet/Supplementation Regime: Please review, comment & advise

    1. #1
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      Current Training/Diet/Supplementation Regime: Please review, comment & advise

      Dear Brothers,

      during these unfortunate times, i have adjusted my training gotualitials, diet and supplementation geared towards a leaner physique. This decision is made on the facts of no gym attendance due to the lockdown imposed in Greece, which in turn means no heavy weights.

      I am posting this thread with the intention receiving feedback from likeminded individuals and not from my immediate cycle of people, who alsways think that i am overdoing it. So please review, comment, suggest, advise.

      Stats:

      Weight: 87kgs-191pounds
      Height: 180cm-5ft 9
      Age: 40 years old
      Bodyfat %: Around 15%-16%
      Goal: Get as Lean as possible, try to reach 12% bf

      Diet:

      My diet consists typically 4-6 meals per day.

      Meal 1) 30-40gr of Greek yogurt 2% fat with a banana & almonds or 1/2 an apple + 1/2 a pear & almonds. This meal is after morning training session of the day.
      Meal 2) 40gr of Whey Isolate drunk with milk 2% fat.
      Meal 3) Tuna steak/steak/chicken breast with boiled vegetables. Olive oil in moderation on the vegetables, no sauces, no bread, maybe some mustard.
      Meal 4) 30-40gr of Greek yogurt 2% fat with a banana & almonds or 1/2 an apple + 1/2 a pear & almonds.
      Meal 5) 40gr of Casein Protein powder drunk with milk 2% fat.
      Meal 6) it might be whenever throughout the day, not always consumed, maybe some oats or smt else that might stop my cravings.

      Training:

      I train every day, typically twice, once in the morning with an empty stomach and once after work around 5-6 in the evening. At the moment i do circle training, consisting of one superset completed 5-6 times depending on mood, soreness but basically mood. Equipment wise i have two kettlebells 12kg & 16kg, heavy rope and pushup handles. Really mediocre but the amount of exersices i can complete is satisfactory at the moment. A superset will look smt like the following:

      1) sumo squats (15reps)
      2) swings (20-30reps)
      3) front squat (15reps)
      4) pushups (15-25reps) with different hand positioning
      5) Bicep curls standing and / or hammer (8-10reps)
      6) Overhead Tricep extensions (8-10reps)
      7) Front Delt Raise supersetted with Lateral Delt Raise (to failure)
      8) 100 rope jumps

      Altought most of the set is bodyweight or low weight i get pretty tired after the circle. Next circle as soon as i catch my breath and feel ready. I try to complete the whole workout in around 40 mins. Then i do some situps/crunches to failure as many sets as possible, but not every day. After this, i go fast walking or light jogging for 30-40 mins. This training (of course with some variations depending on mood etc) happens twice daily, once in the morning and once late afternoon. Twice per week i go to a park next to my house and do pull ups as well, starting with sets with no assistance till failure, then with band assisting till failure.

      Supplementation:

      1) Protein Powder (Whey Isolate and Casein as described above)
      2) 50mg of Proviron (25mg in the morning+ 25mg late afternoon). Will increase to 75mg.
      3) Clen (80μmg in the morning + 80μmg late afternoon). I know its alot but it is the dose that works on me and i can see real results.
      4) GW-501516-Cardarine (10mg in the morning+ 10mg late afternoon). Has really helped me with increasing my endurance.


      This is it really my brothers.

      Please suggest changes on training, diet, supplementation for better results. I appreciate the feedback!!!

      G.
      Last edited by GeorgeDev; 12-02-2020 at 08:03 AM.

    2. Likes Keule206 liked this post
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    4. #2
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      Seems pretty solid brother , Reading your supplements I find interesting why just those ? May I suggest maybe adding 300mg of test-e per week . Unless you have your own reasons not to if that’s the case then carry on sir , Keep us posted.

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