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