My goal is to reach 185 pounds and be less than 5% body fat by the end of my freshman year of college (May 2007).   And also, I'd like my arms to be 16", but I'll be O.K. with however big they are at 185.

Here are my current stats:

Age: 18
Height:5'9"
Weight: 170 lbs
Body Fat%: 5%
Calves (Seated, flexed, biggest part): Both: 15.125"
Upper Legs (Seated, flexed, midway): Both: 22.5"
Waist (Directly below bottom ab): 32"
Stomach (Flexed, across middle ab): 31"
Chest (Across nips, no breath or flex): 39"
Chest (Across nips, big breath and flex): 40.5"
Neck: 16"
Upper Arms: right: 14.75" left: 14.5"
Forearms: Both: 13"

I'm not going to plan the next 6-7 months out right now because I'm not sure exactly what I'll do the whole time.  Instead, I'm gonna plan out a few weeks at a time.

Here are my supplements:

Optimum Nutrition 100% Whey
CytoSport Cyto Gainer
Nature Made Fish Oil
Mega Men Sport Multivitamin
Higher Power Nutrition Glutamine
Sostonal 250
Milk Thistle
Nolvadex (havent bought yet, will use after Sostonal cycle is over)
Creatine (currently off cycling it, but will continue the cycle right after Sost. cycle)

Here's how I will take them as of the day of this post:

Monday-Thursday: Start lift at 8:30pm
       10:00am  -  Cyto Gainer, Fish Oil, Milk Thistle
       12:00pm  -  Sostonal
       1:00pm    -  Whey, Fish Oil, Multivitamin
       5:00pm    -  Fish Oil, Milk Thistle
       8:00pm    -  Sostonal
       9:30pm    -  Glutamine, Cyto gainer
Friday: Start Lift at 2:00pm
       10:00am  -  Cyto Gainer, Fish Oil, Milk Thistle
       1:00pm    -  fish oil, multivitamin, sostonal
       3:00pm    -  Glutamine, whey
       9:30pm    -  cyto gainer, milk thistle, sostonal
Saturday-Sunday:  No lifting
       10:00am  -cyto gainer, fish oil, milk thistle
       2:00pm   -fish oil, multivitamin, sostonal, whey
       8:00pm   -cyto gainer


Here's the lifting schedule:

Monday:  Chest, triceps, shoulders (front and side only)
Tuesday: Biceps, Back, Forearms, shoulders (rear delt)
Wednesday:  Legs and abs
Thursday: repeat monday
Friday: repeat Tuesday
Saturday: off
Sunday: off       

       

good look look awsome for 18, my bro is 19 hes the biggest couch potatoe ever

ORIGINAL: toolman4052
I'm not going to plan the next 6-7 months out right now because I'm not sure exactly what I'll do the whole time.  Instead, I'm gonna plan out a few weeks at a time.

Here are my supplements:

Sostonal 250
Milk Thistle
Nolvadex (havent bought yet, will use after Sostonal cycle is over)
Creatine (currently off cycling it, but will continue the cycle right after Sost. cycle)

Here's the lifting schedule:

Monday:  Chest, triceps, shoulders (front and side only)
Tuesday: Biceps, Back, Forearms, shoulders (rear delt)
Wednesday:  Legs and abs
Thursday: repeat monday
Friday: repeat Tuesday
Saturday: off
Sunday: off

since your doing a cycle of sustanol 250, i suggest you do a workout routine that will work on compound movements and strength.  my favorite ive seen so far and what ill be using in a few weeks is this one from a book called starting strength:
 
Week 1 workout:
monday-A
wednesday-B
friday-A
 
Week 2 workout:
monday-B
wednesday-A
friday-B
 
Workout A-
3x5 squat
3x5 bench press
1x5 deadlift
**2x8 dips
 
Workout B-
3x5 squat
3x5 military press
3x5 bent-over rows
**2x8 chinups
 
**optional

Just those exercises? or those along with other, more specific moves?

Oh, and another one of my goals is to be able to do the splits by the May 2007.  I stretch daily before bed for 10 minutes, and I'm about 9 inches from the ground right in the middle.  I really don't know why I want to be able to do this, but I really do.  When I am able to do them and I'm 185 or so, I'm gonna take a pic of me posing while in the splits....that'd be sweet.

Bad day today.  My food intake was fit for the gutters.  Too much chocolate and sweets.  I did, however have two good turkey sandwiches at lunch, but I've got to get to where I can resist the cake.  I took all supplements as scheduled though.

I'm considering removing the Sostonal from my supplement use.  I think I'm too young for it, but I hate to waste money.  But really, in this case, I should be more worried about my health than my wallet.

I had a good workout tonight.  Lifted really, really heavy compared to normal.  All supps taken on time.  Didn't get up in time for breakfast though.  That's not cool.....

Well, I made a big mistake over the past 2 weeks....I drank alcohol.  I did this right as I got off my Sostonal 250.  So, I lost 5 pounds.  I'm now down to 175 lbs and at 6% bf.  I can fix it up though.  I started a cycle of creatine, which I haven't taken in like 10 weeks, and I also started Novedex (which is supposed to be taken after any PH).  So, hopefully I'll get back up to 180/185 and keep the low bf.

I now weigh in between 187 and 191, but I sprained my ankle last Sunday.  So, I cant do calf work or hammies for at least 3 more weeks, but I should still be able to hit the quads, even with my boot thing.  My BF is way up now, unfortunately.  It's between 7 and 9 right now, and i like to keep it at about 6, so i ahve a lot of work to do, and unfortunately i can't do cardio right now.  NE ways, i just thought i'd post incase anyone cares...

Been awhile, but I've still been lifting.  Recently sprained my other ankle (what are the chances), but it was only a stage 1 and it healed in under a week.  Since I've been out of college, I've been working a lot and my program really has no order.  I have a back and bicep day and a chest, shoulder, and tri day since i havent been able to do legs.  I hvae been riding a stationary bike on the days i dont lift as well.  I realized I been "eating to survive" and not getting anywhere near enough calories to grow or g's of protein.  Today was the first day that I've actually eaten pretty good, and tomorrow I start a new training split.
 
Sunday: No workout or cardio; day spent gathering info on what and how much to eat to grow and devising a new workout/diet regimen.
 
New (only ever, actually) diet plan:
 
I used the Katch-McArdle formula (http://www.discussbodybuilding.com/How_Many_Calories_Do_You_Need_Calorie_Calculators_Includes_Quick_Spreadsheet_Too/m_45013/tm.htm), which is based on LBM, to determine how many calories I need per day in order to see growth. 
 
370 + (21.6 * 81 kg) = 2119.6 cals/day
I have a pretty active job and exercise often so I multiplied that by 1.55 which puts me at
3286 cals/day
and then to gain I used the 20% multiplier and ended up with 3775 cals/day.
 
I then chose a 25/45/30 ratio of Protein/Carbs/Fats.  And I then determined how many grams of each that would be per day. 
 
236g of Protein/day
425g of Carbs/day
126g of Fats/day
 
I also kept track of my eating record for today:
 
Info = #cals/Fat(g.)/Carbs(g.)/Protein(g.)
 
1 cup Great Grains cereal = 420/8/80/8
2 cups milk = 240/10/22/16
2 scoops Body Fortress Whey = 220/3/4/46
1 cup milk = 120/5/11/8
1 large banana = 121/0/31/1
4 slices white bread = 320/4/60/8
3 tbsp grape jelly = 150/0/39/0
2 tbsp peanut butter = 360/30/16/14
1 cup milk = 120/5/11/8
1 cup sauerkraut = 31/0/6/1
subway s'wich = 320/6/47/24
1 cup milk = 120/5/11/8
1 apple = 72/0/19/0
2 scoops Muscle Milk = 350/18/12/32
2 cups milk = 240/10/22/16
3 egg whites = 75/0/0/15
1 slice cheese = 70/5/2/3
1 large lemon = 61/1/20/2
 
My day's total number of calories is 3409.
My fat/carb/protein numbers are 110g/413g/210g.
 
I fell short by 366 calories, 16g of fat, 12g of carbs, and 26g of protein, which isn't bad considering it was my first day, and up until today I've probably been eating about 2700-3000 cals of bad, bad food with rough 125g of protein.  And of course I can't be expected to jump up almost a 1000 cals/per day overnight, so I'll just keep at it.
 

Now for my new workout regimen which begins tomorrow(Monday).  I'm trying to stick to as many compound lifts as I possibly can with my limited equipment.

Monday - Chest, Delts, Tris, Abs

Flat bar bench - 3 sets of 6-10 reps
Side lateral raises - 3 sets of 8-12 reps
lying skull crushers w/ curl bar - 3 sets of 6-12 reps
Reverse Crunches - 3 sets of 20-25
Incline DB bench - 3 sets of 6-10 reps
Standing Military press - 3 sets of 6-12 reps
Standard Crunches - 3 sets of 20-25 (with very hard squeezes at top)

Tuesday - Cardio

15 minutes of stationary bike riding (as a start; I'll continue increasing the time as I build up endurance)

Wednesday - Legs, Calves

Leg extensions - 3 sets of 8-12 reps
Lying Leg curls - 3 sets of 8-12 reps
Standing Calf Raises - 3 sets of 15-20 reps
Squat - 3 sets of 6-10 reps
Stiff Legged Deadlift - 3 sets of 8-15 reps

Thursday - Cardio

For now, same as Tuesday.  When ankles heal hopefully I'll be able to jog or walk instead of ride the bike.

Friday - Back, Abs, Biceps, and Forearms

Bent-over barbell row (with the grip that works the back with as little bicep action as possible) - 3 sets of 8-12 reps
Standing shrugs - 3 sets of 8-12 reps
Standing Barbell curl - 3 sets of 8-12 reps
Oblique crunches - 3 sets of 10-25 reps
Deadlift - 3 sets of 6-10 reps
Standing behind-the-back forearm curl - 3 sets of 12-18 reps
Pullups - 3 sets to failure
Standard crunches - 3 sets of 20-25 reps

That's it for now.  I'm going to start with just 2 days a week of cardio just to help me get in shape, not to really lose fat.

Monday's Workout
 
Flat Barbell BP : Warm Up - 95x6
                                     135x5
                                     185x3
                      Working Sets - 1. 210x6
                                           2. 190x6
                                           3. 170x8
Standing Lateral Raises : 1. 25x12
                                  2. 25x10
                                  3. 25x9
Lying Skull Crushers : 1. 65x10
                             2. 65 x 9
                              3. 65x8
Standard Crunches : 1. 25
                             2. 20
                             3. 20
Incline DB BP : 1. 65x8
                     2. 65x6
                     3. 60x6
Military Press : 1. 95x8
                     2. 95x7
                     3. 95x6
Reverse Crunches : 1. 20
                           2. 20
                           3. 20
 
Total Time for Workout  (Including warm up) : 55 Minutes

I didn't really state any goals before, so I can do it now.  In the eight weeks in which I follow this training routine, I hope to bulk up to 195-200 pounds from the 180 that I'm at right now.  I'll then do a cutting cycle to drop back to about 190 with very low bf.  I also have a few strength goals....I'd like to be able to bench 225 10 times at the end (I can do it now 6 times), squat 250 for 10 reps ( currently can do 5 or 6 ), and deadlift 375 one time ( max is currently 345).  I plan to increase my caloric intake as I grow, and the workout weight as I get stronger.

Monday's Diet

Info = #calories/****(g.)/carbs(g.)/protein(g.)

1 pack quaker oatmeal = 190/2.5/39/4
1/2 cups milk = 60/2.5/55/4
2 scoop BF Whey = 220/3/4/46
2 cups milk = 240/10/22/16
1 scoop creatine = 150/0/32/0
2 scoops BF Whey = 220/3/4/46
2 cups milk = 240/10/22/16
3 oz white onion = 33/0/9/0
catfish fillet = 199/12/7/16
large banana = 121/0/31/1
1 cup brown rice = 300/2/66/8
3/4 cup egg whites = 100/0/0/20
2 cups milk 240/10/22/16
1 can mandarin oranges = 200/0/47.5/1
burger = 405/26/0/40
tomato = 3/0/1/0
bread = 120/1.5/24/4
bread = 220/3/42/8
2 brats = 480/44/4/18
2 cups milk = 240/10/22/16
1 scoop MM = 175/9/6/16
 
My daily totals were 4,165 calories, 148.5g of fat, 410g of carbs, and 296g of protein spread throughout the day in 3 large meals, 2 small meals, and some snacks...  I went over by 390 calories, 22g of fat, 60g of protein, and under by 15g of carbs....not bad for day 2....