BRONZE
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Entering cycle at:
71.00''
164.00
14.50 %
Ending cycle at:
Weektest ethenateDecaDbolArmidex @ LetroHumalogClomidNolva
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End Of Cycle
Breakfast4 whole eggs/ 2 slices multi grain/ 1 tbs peanut butter/ 1 cup oats blended in 40 g Protein shakeExample
Snack40 g Protein shake/ Apple or banana
Lunch 7 oz Tuna multi grain wrap/ apple or banana/ 20 Protein shake6 oz ground turkey/or/ chicken 1/4 cup of rice 1/2 cup of vegg
SnackApple/Banana With 40 g protein ( Whey )Yogurt/ Protein Shake
Dinner6 oz Chicken 1/4 cup rice 1/2 cup of mixed vegtables ( broc/ Cuali)multi grain Pasta w/ ground hamburger 85 -90 % lean8 oz of Cod fish 1/4 cup of carb 1/2 cup of veg
late Snack 1 cup of Pinapple
Vitamins/ bcaa5 am Probiotic/ multi vitamin / omega 3 fish oilthrough out day 1 gallon of water w/ Flavored BCAA/ adittional 3 g leucine and 5 gram of gluteamine.Pre workout Karbolean post workout 40 g Protein and 12 oz of water with BCAA and additional leucine and glutamine
week 1 6/3/185 Min4 sets 4-8 reps4 sets 4-8 reps4 sets 8-12 reps4 sets 12-24 reps 3 sets to failure
Monday Chest/Backwarm up 5 min on bikeBench super set B/O rows Incline Bench Super set Incline rowsDips super set Pull upsCable Cross super set cable pull apartsFace Pulls super set Pullovers
TueShoulders/ traps" DB Front Raises super set DB OHPDB Front Raises DB OHPSeated ShrugsDB Front Raises DB OHP
Side Lateral Raises Side Lateral raisesSide Lateral raises
B/O side lateral raisesB/O side lateral raisesB/O side lateral raises
Leaning Forward Seated ShrugsBB ShrugsSeated Leaning Forward ShrugsSeated Shrugs
Wed 1/2 hour cardio
ThurBicept and Triceptwarm up 5 min on bikeDB incline curls BB skull crushersBB skull crushers ez bar preacher curlsDB Hammer curls tricept rope push downsOH Pull tricept extension Cable Curls ( 1 arm at a time ) Dips tricept version incline curls
Fri1/2 Hour Cardio
SatQuads/ hams/calveswarm up 3 min jump rope 2 min jog in place high kneesSqautsS/L Dead lift Bulgarian Split SqautsLeg extensions 60 sec ISO Hold Chairs
Reverse LungesLeg curlsJump rope
seated calve raises
standing calve raises
Sunday3 mile walk
Week 2 6/10/18
MonChest 5 sets 25 reps5 sets 25 reps 5 sets 25 reps5 sets 25 reps5 sets 25 reps
Incline smith machine benchIncline DB Hammer machinecable crossbutterfly machine
The rest of the week Same regiment as previous week aside from the change on Monday (( gym partner wanted to try high reps)
Description, stats, concerns and expectations: 
I'm not going to Kid you, I will need Help, I will log everything I do on this cycle during the next 16-32 weeks. Including updated Photos/Diet , Diet changes, Workout and Workout Changes. I haven't stared the cycle yet, because I want to get more accurate weigh ins 1 week weight is holding steady @ 164 lbs. The diet I logged below will be my third attempt to find a healthy way to try and gain 40 lbs, with foods that I will be able to eat consistently, ( I cant believe I said that) I feel it would be more realistic to get to 175-180 I would be happy but 200 seems to be the goal the guys at the gym keep getting at. I want to get there naturally before starting this cycle, But I fear I may lose my patience and start the cycle before I reach what it is I really want to see happen first. any input would be mucho' apreciatedo'. Thanks *included in my shakes will be 1 cup of old fashioned oats.
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MUSCLEGURU SCORE: 0
Average vote: 0 / 100 based on 0 votes.
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Reviews: 11

0 Votes ranked 16 week natty 0
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11 posts written for 16 week natty. Latest on: June 09 2018
1526 page views overall.
58 page views today.
SemperFi's picture
GURU
1393
SemperFi
7 months 2 weeks ago
SemperFi 7 months 2 weeks ago
You lost me on this buddy! ;)
mulekick's picture
BRONZE
31
mulekick
7 months 1 week ago
mulekick 7 months 1 week ago (In reply to SemperFi)
I’m sorry, brother I tried deleting it I was trying to just log my work outs and diet, I haven’t seen a forum/format for just that. what I was going for was to see my weight and strength gain differences for a 16 week no gear , then I want to fallow it with a cycle of test deca and Dbol, I’m still struggling with the diet a little bit , No carbs , cutting carbs trying all different kind of things to get rid of my belly fat while gaining weight ??
SemperFi's picture
GURU
1393
SemperFi
7 months 1 week ago
SemperFi 7 months 1 week ago (In reply to mulekick)
Here is the reality... It is difficult to gain size and lose body fat at the same time even for the intermediate or advanced. A new comer it is almost IMPOSSIBLE at the rate that you expect. If I had to go back and do it all over again I would have focused on one area. Get where I wanted to be in that specific area and then expand from there. If you want to gain mass then focus on that. If you want to lose BF focus on that. I can give you some solid advice for either.... eat whole foods and kick sugar to the curb. I am not going to go into all the science and evidence behind it but I guarantee it will work! I have said it a million times.... the western diet is killing us. Processed & sugar added foods are the foundation to the western diet. I am contrarian and saw my greatest growth and gains by turning the US recommended food nutrition pyramid UPSIDE DOWN. ;) For me the best way to lose fat is a strict keto diet but it is not a diet that is going to put on a lot of mass in a short period of time. Despite what you have read the keto diet will put on lean mass but not at the rate that most people have the patience for. The natural process of a healthy whole food diet and exercise will be to begin losing body fat and gaining muscle. It takes time because there is a shift in natural hormone levels the reach the cellular level. Diet is the key to the journey and it requires a lifestyle change. If you are into reading I recommend read up on the information that Dr. Dominic D'Agostino provides and watch the youtube video called 'Sugar- The Bitter Truth'... That is just the beginning but I hope you find my requested advice beneficial. My final understanding from experience... Quick results are not lasting results. ;)
blastthru23's picture
MOD
GOLD
733
blastthru23
7 months 1 week ago
blastthru23 7 months 1 week ago (In reply to SemperFi)
All I can say X fucking 2. Pick a goal, and stick with for awhile. Once you’re satisfied (more or less) move to the next step. Sticking to one thing will reveal just how your body responds to certain stimuli both in training and diet, when we eat and when we train, we stimulate certain biological systems. Its a process, a long process if you’re seeking loyal changes whether it be metabolic or merely aesthetics, it takes time, dedication, and consistency. I like that you put up a natty “cycle”. It is a cycle after all. I’m gonna follow your progress :)
mulekick's picture
BRONZE
31
mulekick
7 months 1 week ago
mulekick 7 months 1 week ago (In reply to blastthru23)
Thank You Blast, The diet is not so much the problem is as the calories out /vs/ calories in. I just recently bought a fit-bit I wasn't sure what to expect from it, (accuracy) however it is giving me an idea of how many calories I'm burning through in a day, Yesterday I burnt through 3373 calories by 9 pm eastern standard. My caloric count was under what I burnt.. caloric count and Macro breakdown for yesterday was (Calories In) : 2955 (Protein In) : 247 (Carbs In) : 342 (Fat In) : 71.5 Theses numbers concern me a little. I should probably give it 2 weeks,I'm not sure it would be a waste of time, due to the calorie count. (IDK) unless either you, Semp Or any of the other brothers or sisters have any input on what I should tweak , CARBS ? FAT ? PROTEIN? . Side note: I am so looking forward to this and I also need to find a way to take decent photos, my IPHONE might not cut it.
SemperFi's picture
GURU
1393
SemperFi
7 months 1 week ago
SemperFi 7 months 1 week ago (In reply to mulekick)
https://musclegurus.com/forum/training-nutrition-and-diet/diet-and-nutrition/my-current-cycle-clean-bulk-diet https://musclegurus.com/forum/training-nutrition-and-diet/diet-and-nutrition/building-a-diet-plan-from-scratch What is the MAIN goal of this natty cycle? Lean mass or body fat reduction? I do like the shallow deficit.
blastthru23's picture
MOD
GOLD
733
blastthru23
7 months 1 week ago
blastthru23 7 months 1 week ago (In reply to mulekick)
I'm curious about a fit but I would not likely use it too much (it would probably get destroyed at work). I use TDEE calculators online and mess around with averages in the attempt to account for inaccuracies, however, I am not so sure that even works to get a closer to accurate number. The fit bit thing seems to get closer maybe. As far as PCF is concerned, I usually keep the carbs right around or a little less than the P, while fat ends up around 72, but, that works well for me on a cut or keeping in line with maintenance calories. Mass gain is another story Thus I bump up the protein to make up the difference. Too be honest, I keep the carbs on the lower end to pre-account for little bits of chocolate or ice cream now and then (I like kit kats once in awhile before hitting the gym for a carb boost at least that is my justification lol). I also increase and decrease carbs on an as needed basis, its based on how i feel mostly, the same goes with salt. Fats and Protein stay pretty steady. Sorry this is a bit all over the place, I just woke up :-P
mulekick's picture
BRONZE
31
mulekick
7 months 1 week ago
mulekick 7 months 1 week ago (In reply to SemperFi)
I'm on it ! also I haven't had a soda in 5 months, Ive actually lost the urge to drink it anymore all day is BCAA' s Mixied in my gallon container.
SemperFi's picture
GURU
1393
SemperFi
7 months 1 week ago
SemperFi 7 months 1 week ago (In reply to mulekick)
If Keto becomes your chosen path make sure you grab a copy of The Ketogenic Bible. Keto aint for everyone but a whole food diet is. ;)
MWard77's picture
SILVER
80
MWard77
7 months 2 weeks ago
MWard77 7 months 2 weeks ago (In reply to SemperFi)
Your not the only one brother!
mulekick's picture
BRONZE
31
mulekick
7 months 1 week ago
mulekick 7 months 1 week ago (In reply to MWard77)
im sorry my man, I messed this up and tried deleting it

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