Help with New Routine.

MMUK

Hello All.

Ok, im going to open this upto the board to help me with my rebound routine.

For those that dont know, ive had a few health issues as of late, all started with a stroke back in novemeber and ended (Hopefully) with a heart operation earlier last week.

Anyway, this has obviously effected my physique quite a lot due to having to make lifestyle changes and training changes.

I was 17 stone + and around 12% body fat mark back when i had the stroke. (im 6ft 2")

Now im hovering around the 16 stone mark at around 15% - 17% body fat.

Its going to be a few weeks yet before im even aloud to touch a weight and a few months before I can start hitting the big weights again, but want to slowly start building myself back up.

So, the new diet i have put together is more or less based on what I used to eat when I was bulking on AAS (I cant touch AAS untill at least 2009 btw) not quite as much tho.

So.

6.00am - Green Tea + T5 (ECA Stack)
6.30am - Morning Cardio - 30 minutes Treadmill + 20 minutes light weights
7.30am - NLarge2 + 10g Udos + Creatine + Glutamine
9.00am - 100g Oats mixed with 50g Extreme Pro Whey + Almonds
11.00am - 100g Cous Cous + 2 Chicken Breasts + Udos
1.30pm - Same as 11am
4.30pm - 50g Extreme Pro Whey + 50g WMS / Viratgo
5.15pm - Train 60 minutes - Weights (see Routine below)
6.30pm - NLarge2 + Creatine + Glutamine
8.30pm - Carbs + Protein (Jacket + Tuna, Turkey Spag Bol, Chicken Pasta etc)
11.00pm - 50g Extreme Pro Whey.

Nlarge2 Made up with a pint of semi-skimmed milk, which gives around 1000 Calories, 200g Carbs, 100g Protein, 10g Fat (+10g from the udos)
Oats Made up with Extreme Whey + Water.

I`ll also be taking Multi Vitamins, Garlic, Cranberry, etc.

I do like my alcohol so at the weekends i`ll be having a few beers / wine, and Saturday, Sunday will be a lower calorie days - Wont have NLarge and will miss one or 2 meals.

I`ll also be taking an otc fat burner such as lipo6x.

Morning Training will be Mon/Wed/Fri
Evening Training will be Mon/Tue/Thr/Fri hitting one body part per session and doing no more than 2 compounds a week (Squats / Bench / Shoulder Press, etc)

Im thinking about adding in some GH and Insulin and maybe some Clen as well, not sure tho - Thoughts?

GH would be only 8ui daily, probably post training with 8ui of insulin.

Anyway, thoughts, suggestions?

Goals would be to get back around the 17 stone mark and bring the BF down a few % ready to hit a cycle in the 1st quarter of 2009.

MMUK

Here are a couple of photos to show you my current state.

This was back in July 2008, I have lost about half a stone since these.

Attached Images

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	2.gif (72.1 KB, 55 views)

Tall

Personally I'd drop the T5s as a very minimum - they are counter indicated with strokes and are known to raise BP.

MMUK

Cheers mate.

Stroke side of things should be ok now with the hole mended in my heart.

My BP, Colesterol, etc, etc are all 100% fine.

What do you rekon about the diet, etc?

MMUK

LOL

Just noticed the glass im holding in the picture on the left.....

crazycal1

hey dude.
i`d layer off all peformance enhancers for as long as possible.
if you do add in what youere saying i guess it all looks good.
not sure what you meant about youre trainin routine tho.
so i` say frequency seems a bit high.

sorry to hear you had a stroke bud...dont think you lost much size at all considering...

einsteins mind was the key to all things...to understand more than to know.

www.extremenutrition.co.uk

Bodyworks

do you have a bad stomach or something man ? just you seem to drink a lot of your nutrients rather than eating them. plus weight gain drinks and fat burners together, not a winning combination in my opinion.

MMUK

Im not a big eater mate, plus with my hectic lifestyle, its a whole lot easier for me to down a shake than to prepare food etc (even the night before, etc)

I see what your saying about gainers/burners.

Possibly gonna swap the weight gainer for Protein/virtgao mix.

Tall

Ok cool. I personally wouldn't risk the Eph though.

Training wise - are you planning a Volume approach? HIT approach?

MMUK

Training eventually will be Heavy weights, low reps

So, will be doing 4 excersises per body part, so for chest example:

Flat Bench:
20, 12, 8, 6, 3, 20

Pull Overs:
12, 10, 8, 6, 6

Incline Bench Press:
20, 12, 8, 6, 6, 10

Cable Cross-Over:
12, 12, 8, 8, 6, 6

Gives 23 working sets.