Building the Rock!

[rocky83]

Ok fellas this is the program I am on. I understand the training is intense considering I am giving the Franco Calumbu's workout a go, but I am eating and resting as best as I can.

STATS:

5 feet 10 inches
214 pounds
13 % body fat

CYCLE:

247.5 mg of Test E every Sunday and Wednesday (For weeks 1 thru 16, I may increase this according to bodies responses)
192.5 mg of Test Cyp every Sunday and Wednesday (For weeks 1 thru 16, I may increase this according to bodies responses)
240 mg of Deca every Sunday and Wednesday (For weeks 1 thru 14, I may increase this according to bodies responses)
20 mg of Dbol in AM every day (For weeks 1 thru 6)
20 mg of Dbol in PM every day (For weeks 1 thru 6)
50 mg of Anadrol an hour and 15 minutes before workout every day (For weeks 1 thru 6)
50 mg of Winstrol in Am every day or hour and 15 min before workout (For weeks 9 thru 16)
50 mg of Winstrol in PM every day or hour and 15 min before workout (For weeks 9 thru 16)
.5 mg of Adex every 3rd day (For weeks 1 thru 16)
Caber on hand
Pct is basic clomid/tomaxifen routine incorporated 2 or 3 weeks after last pin


Diet: This is not exactly what I eat every day, but it is a generalization of what I shoot for.

Morning

1 protein shake
7 egg whites
4 slices of 12 grain bread
1 handful of grapes

Snack #1

1 bag of unsalted peanuts
1 bowl of grape nuts mixed with lowfat vanilla yogurt

Lunch

Two large sandwiches consisting of 12 grain bread, mustard, roasted chicken, cheddar cheese, lettuce, tomatoe
Carrot and celery sticks

Snack #2

Rice cakes coated with peanut butter

Dinner:

This usually consists of a lean meat with loads of veggies. I don't really consume a ton of carbs before I go to bed. I try to cut out carbs after the last meal before work out in evening.


****I incorporate protein shakes through out the day. Usually only 3 a day and this includes a protein shake directly after work out and a protein shake before I go to bed. I don't rely on protein shakes for my primary source of protein. I merely use them as a tool in my nutrition and bodybuilding.

Workout Routine:

This routine as I mentioned earlier in this thread is the Franco Columbu bodybuilding routine. It is a very aggressive routine, but keep in mind I have been lifting seriously either through competitive power lifting or amatuer bodybuilding for 12 years now. Franco Columbu's routine can be found in bodybuilding thread here on BOP! I will begin posting what exercises I am doing with reps and what not tomorrow. I am taking the day off today brothers. If I missed anything and I'm sure I did feel free to post up critique and help a brother out. Rocky out!

[kubes]

What are your goals? Cutting or bulking?

[rocky83]

I want to put on solid muscle, so I guess you would say bulking, but I want it to be more quality muscle.

[kubes]

I want to put on solid muscle, so I guess you would say bulking, but I want it to be more quality muscle.

I would be interested to see the macros with those meals? Not sure you are eating enough?

[rocky83]

I figured the fruit in the morning, tons of vegetables at night, the 12 grain bread, yogurt with grape nuts would have all that in there.

[rocky83]

I could try and incorporate more at lunch?

[kubes]

I could try and incorporate more at lunch?

Can you add more protein to the 2 snack meals? I think lunch has enough

[rocky83]

Yeah I could throw some cliff bars in there?

[kubes]

Yeah I could throw some cliff bars in there?

Cliff bars are loaded with simple sugar. I wouldn't do that if you want a bar go with the quest bar. It's the best bar I have found out there

[kubes]