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    Registered User usualstuff's Avatar
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    epistane diet and workout routine (please critique and help)

    gonna start an epistane cycle and wanted to get the most out of it
    i want to get a bigger but leaner body (not expecting anything amazing though)
    first here is my lifting schedule 3 times a week

    3 sets of squat
    3 sets of incline bb press
    3 sets of bb bent over rows
    2 sets db shoulder press
    superset 2 sets of bb skull crusher w/ bb curls
    2 sets of standing calve raises
    3 sets of an ab exercise

    3 sets of flat db bench press
    3 sets of power cleans
    2 sets of lateral raises
    3 sets of wide grip chins or medium grip (which one for a better looking back)
    superset 2 sets of weighted dips with hammer curls
    2 sets of calve machine
    3 sets of an ab exercise

    3 sets of machine row or t-bar row
    3 sets of deadlift
    3 sets incline db press
    2 sets of calve machine
    2 sets of rear shoulder flies
    superset 2 sets of close grip bb bench press w/ db curls
    2 sets of calve machine
    3 sets of an ab exercise

    questions: can anyone recommend a rep scheme for 4 - 5 weeks muscle building or toning
    and also when should i do cardio before or after lifting

    second here is my diet plan which will have 1 gallon water intake

    meal 1:
    1 cup of cereal w/ half a cup of milk
    30g whey protein
    2 eggs
    2 slices of whole wheat bread
    3g of fish oil

    meal 2:
    peanut butter and nutella sandwich on whole wheat bread
    cliff bar
    1 serving of fruit

    meal 3:
    turkey sandwich on 2 slices of whole wheat bread with a slice of cheese
    8 oz of chocolate milk
    1 serving of fruit
    3g of fish oil

    meal 4:
    1 foot long of tuna on wheat bread
    2 cookies
    20 oz sports drink
    30g of whey protein

    meal 5:
    whatever mom cooks for me lol
    rice with veggies or meat or
    some kind of soup usuall meat of vegtable or
    pasta with some kind of sauce usually no meat

    meal 6:
    half cup of cottage cheese
    30g of whey protein
    3g of fish oil
    1 cup of milk
    2 Tablespoons of peanut butter

    maybe once a week i might cheat myself and have a dessert

    my epistane is dosed of 18 mg a pill it is called EPI HARDCORE by Anabolic Xtreme and i am going to run it for 4 or 5 weeks (need suggestions)
    either it will be
    A) week 1-4: 3 pills a day
    B)week 1-2: 2 pills a day
    week 3-5: 3 pills

    A) planning on taking it one in the morning, one before workout with meal, and one with dinner
    B) planning on taking one in the morning and one with a meal pre workout later in th day for week 1-2 then for week 3-5 will be like option A

    I will also be taking liver support with every dose of epistane
    nolvadex 4 weeks
    Week 1 and 2 will be 20 mg
    week 3 and 4 will be 10 mg


    liver support

    maybe add a pre workout and creatine in to PCT

    feel free to suggest or add anything you want
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