Just getting this down now so its straight in my head and i can make any changes you more experienced folks suggest before i start.

Currently im in a bit of a slob phase over the last few weeks, not really watching what i eat and training 2-3 times a week just doing general work to keep my eye in so to speak and not supplementing. Mainly as ive had 3 holidays in close succession and im about to go to Majorca for a few days so motivation has been difficult but once back next week im done with holidays for the year so can get right on it.

Im going to do 2 phases over 15 weeks using Epistane. When back from majorca will do 2 weeks preperation, getting back fully into training, eating well and getting the alcohol that i plan to ingest in Shagaluf out of my system. Then a 5 week pulse cycle on Epistane working on my strength as im very interested to see if i make any gains on it, particularly on the powerlifts (opinion seems split on epi effecting strength so id like to see for myself), then 3 weeks off. I will assess the effect of Epi on me during this time. If i need to use a SERM (will have Clomid on hand) then i will put off the 2nd phase for a month or so. If no PCT is required ill go back on after the 3 weeks break and focus on cutting. So planning on doing the following

Week 1-2 Prep
Week 3-4 Strength training (on epistane)
Week 5 Strength training (off epistane)
Week 6-7 Strength training (on epistane)
week 8-10 Deload, Asses, PCT if required (run +4 weeks if PCT needed)
Week 11-12 Cut (on epistane)
Week 13 Cut (off epistane)
week 14-15 Cut (on epistance)
Following with PCT if required.

Prep Phase (2 weeks)
Diet
Not being too fussy with exact macro splits, but eating clean, plenty of red meat and veggies.
Supplements
Whey, BCAA, EAA, Creatine, PhosphatidylCholine, ZMA, Multvit, Fish oils.
Training
3 days a week, full body workouts focusing on compounds.

Phase 1 Strength gain(5 weeks)
Diet
This will be consistant, ill be keeping protein high, aiming for around 300g a day, carbs medium and controlled, aiming for around 200g a day but none later than 6pm aside from post workout and fat relatively low at around 100g a day. This should give me around 3000 cals a day. Hopefully enough to support any possible strength gains without piling on too much blubber.

Training
I know what works for me here ... 5x5 combined with 3x12, doing Legs/Shoulders, Back/Biceps, Chest/Triceps.
Wednesday - Legs/Shoulders
PL Squat 5x5, RDL 5x5, HC2PP 5x5, Front Squat 3x12, Calf raise 3x12, Side Raises 3x12, Rear flyes 3x12
Friday - Chest/Triceps
Incline Bench 5x5, CGBP 5x5, Flat DB 5x5, Incline Flyes 3x12, Skullcrushers 3x12, V-bar pushdown 3x12, Machine dips 3x12
Sunday Back/Traps/Biceps
Deadlift 5x5, Powershrug 5x5, BOR 5x5, DB row 3x12, Lat pulldown 3x12, Preacher curls 3x12, Hammers 3x12.

Supplementing (entire 5 weeks)
Whey, BCAA, EAA, Creatine, PhosphatidylCholine, ZMA, Multvit, Fish oils.
'
Super' Supplementing
Weeks 1,2,4,5
40mg Epidrol on training days (initial ramp up of 20mg, 30mg, 40mg in week 1) split pre/post
3-4 caps Inhibit-E pre bed on non trainign days
2 tabs Liv-52 pre bed daily
Week 3
Continue Liv-52

Deload (3 weeks)
More of a mini break than a deload, 3 weeks of full body training, using trib and cissusdrol to naturally boost test, will use a SERM if required but im hoping with the gentle cycle it shouldnt be required.

Ill then be into the cutting phase, where ill keep the macro split rougly the same but drop cals but around 1000 and do Chad Waterburys 10x3 for weight loss. Ill plan that in more detail nearer the time.

Anyone see any major cock ups so far?

Decided to knock the anabolic diet on the head i see, wasn't for you?

A few weeks back mate, i thought you was quiet when it was being discussed, think you missed it.

I started feeling ill and was getting headaches and acid reflux, i was also getting weaker and my weight wasnt changing.

Im not 100% i got the initial switching phase right as im told i was under calories to make a proper switch to fat burning, but came off it.

Fair enough and yeah i did miss it. I do remember reading that in the induction phase you shouldn't count calories just get lots of fat and fair amounts of protein.

Diet looks what i'd go for if i didn't like the anabolic diet, so yeah im sure you'll do well once you get all the hols and ale out the way.

Right, all holidays done now, majorca, dublin, belfast (work) and obligatory weekend at the parents in lincolnshire all done and we're not moving now so no distractions and no excuses.

Was lucky enough to meet a pro US bodybuilder by the pool in majorca (David Mc...something, i forget now, but cant say ive heard of him.. but his missus was frankly fantastic and sunbathed topless, had to deploy a strategtic towel across the shorts a few times when she stretched or bent over), wether he was a pro or not im not sure, but he was massive and we had hours of good chats...if he is pro hes sponsored by Met-rx coz every one of his t-shirts had their logo on it.

One thing he told me which i thought was a great bit of advise was to find someone that you admire and aspire to that can be your goal, but make sure they are similar bodytype to you. I think JTM is probably similar to me so thatll be my goal from now on.. to be Jake the Muss jnr.. although im pretty sure im same age or older
He also said that guys built like me tended to lose fat when they werent trying to and that i should focus on my good points, ie strength and ability to gain mass rather than fighting it and the recomp will come.

He could have been a complete bullshitter but he certainly looked the part and it made a nice change from having some couple in their 50s talking to us about their caravan in Skegness.

So anyways on with the show, 2 weeks of getting back into the swing of things, loading creatine back up and then a solid 5x5 phase with epistane, cant wait.

Did he pass on any words of wisdom ( i was going to say pearls but with your short situation I decided prob not best )

Aye quite a few, nice enough bloke, cant for the life of me remember his 2nd name, i want to say Mcdowall but it wasnt, something like that. Fairly short black guy, bout 5'5 id say.

Swam like a brick though, everytime he jumped in i thought his missus was going to jump in after him and drag him back to the side

Ye no offence meant but black guys can never swim, even seen a black guy swim in the olympics? Still they can't be good at everything!

BTW epi for strength?????????? Don't get your hopes up.

Aye ive heard that, going to give it a go though even if it just adds intensity to my strength training sessions ill be happy enough.

All the best for training mate. How much do you weigh in at the moment?

After a week in Magaluf? im not going anywhere near scales for a bit.

Im usually around 115-120kg but thats carrying a good 25-28% BF

Yeh fair enough As it appears you're training for strength think i'll keep tabs on this one as not to many journals are strength based.

Week 1 Day 1
Warmup - Legs

Squat : Bar x 10, 70kg x 10, 120kg x 8, 140kg x 6, 160kg x 5
RDL : 70kg x 10, 120kg x 6, 120kg x 6, 120kg x 6
ATG Front Squat : 40kg x 8, 40kg x 6, 40kg x 6, 40kg x 6
Seated Calves : 150kg x 15, 150kg x 15, 150kg x 15
ISO Leg Press : 130kg x 10, 130kg x10, 130kg x 10, 130kg x 10
Machine Crunches : 50kg x 15, 60kg x 12, 70kg x 10

Notes: Ok for first real session in a month or so, took it easy, especially on front squats as i felt myselft tipping forward quite a bit. Its good to be back.

Woot, day 1 and your already squatting a motorcycle on your back

1st session in a month & you squat 160x5? that is impressive mate.

It is? I was pissed off i didnt get closer to 200s

Ta chaps.

yeh looks good to me anyway mark lol

Good sesh mate, looking strong even after the lay off! I would say we are of a similar bodytype and that the BBer you met is right. I seem to get leaner when not really trying too,just cut out the crap and eat good food(plenty of it too!),and train hard on your strength!

Just quickly worked out my food yesterday as it was a pretty typical day.



Possibly a little high calories wise but im happy with the high protein, moderate carbs, lower fat split. I think that includes plenty of good fats and certainly doesnt include many junk carbs.

Some nice and tasty stuff on that list - I want your chef!

Extra hot peri peri sauce, you maniac! Looks like a good diet mate, good clean food, I'd struggle with that much at lunch though.

Think the only thing im really missing is fresh fish. I really dont like fish, but im going to buy various tinned mackerel, pilchards (same thing?) this week and try some out. Id be happy if each day i could get 300g+ protein from eggs, red meat, dairy (wpc/mpc) and fish.

I hate tinned fish, do you not like fresh mackerel Marks? under the grill, a bit of salt & fresh lime juice - lovely

Waitrose do very nice peppered smoked mackerel too

Think your macro breakdown looks grrreat,

how did you post that table?

its a picture, just grabbed a screenshot in excel, cut it down in paint and uploaded it to photobucket