DonkieKong's (it's on) Thread

Read up on Creatine bud.

There's an old thread where Doctari discusses cases where it should not be used. This will give you an idea of what systems are using it.
It can put stress on the kidneys. Also bear in mind that it works with water so keep the fluid intake high.

But DK you know this stuff already. You overthinking it again.
I'm really looking forward to seeing your progress from this cycle.
You have built a solid foundation along with the second longest thread in the history of this forum, so you better kick some arse!

Hahaha challenge accepted and pressure on me now , I'll start my new diet on monday , and week following that I will jump up to 3500 calories and start cycle

Based on your comment somewhere else,
"Hahahaha that's funny you guys can't wait to start your next cycle and I'll scared shitless to start my first"

Maybe you should hold fire for a bit.

1. your diet isn't dialed in. Having a diet plan is a start. Being able to work that plan consistently takes a bit.

2. You changing your workout. Again, workouts take time to get dialed in.

Focus on getting those 2 right, you might see a ramp up in gains.
And when that ramp up flattens out, then start your planned cycle.

Also dropping rep. & upping weight has its place.
But periodized training studies show that for best gains, you need both low rep/heavy & high rep/ lighter.
by covering both, you're stimulating growth in both types of muscle fibres as well as getting strength gains & size gains. Buy rotating through different rep ranges you allow your CNS, joints, etc. time to recover after heavy lifting as well as maintaining stamina / endurance. Each time the cycle repeats, you'll be getting stronger and you weights will increase over time.

Example

Week 1
Exercise 1 (compound movement) 4 x 12 -15
Exercise 2 (multi-joint) 3 x 12 -15
Exercise 3 (multi-joint) 3 x 12 -15
Exercise 4 (Isolation/single joint) 3 x 12 -15

Week 2
4 x 8 -12
3 x 8- 12
3 x 8- 12
3 x 8- 12

Week 3
5 x 5 - 8
4 x 5 - 8
4 x 5 - 8
4 x 5 - 8

Week 4
5 x 3 - 5
4 x 3 - 5
4 x 3 - 5
4 x 3 - 5

Sorry if it sound that I don't know these things but I actually do , I'm 100% ready to start my cycle anytime my diet is 100% worked out by micos and cals , my workouts are insane because of my PT and exercise science studies , my compound moves and first 2 exercises I will keep my weight high reps low , after that things change to 10 - 12 atc

But thank you for the post oupiel appreciate it

I'm just mentally scared not sure what to expect and if I will deliver the goods like expected

No worries - then you're ready to go.

Get the diet dialed in and working for you, take a deep breath and slam it oke.

Good luck.

Thank you oupiel , appreciate it , I have to get my self mentally ready for this cycle

Relax DK, don't put pressure on yourself. The mental stress should only be focus on your decided pla. What happens, happens. This is supposed to be a good experience; enjoy the ride mate

Haha thank you furk I appreciate that , I'll try and enjoy it as much as I can

If all else fails, your girl friend will enjoy the ride

Haha how so MM ??

Your Libido going to go insane

Oooohh shit!! Hahaha don't tell me this , there is a hooters right across my work haha this is good but very bad new

donkiekong wrote: Oooohh shit!! Hahaha don't tell me this , there is a hooters right across my work haha this is good but very bad new

Dude you're screwed

:lol:

Hahahaha I agree bud

3000 cal diet

Meal 1
6 eggs + 100g oats

#2
120g CB + 40g peanut butter

#3
120g CB + 100g brown rice

Post workout shake + 40g dextros

#4
120g CB + 75g brown rice

#5
150g lean mince + 40g peanut butter

I'll be doing this diet for the next 3 weeks , will start my first week of cycle on 3000 cals and more to 3500 in the second week and adjust from there on

Bud you sure about the diet?

It looks like you need 80g of whey from your Post workout shake to get 2920 Cal

Also 98g of fat is High IMO, I'd rather allocate those calories to protein.

Oky bud could you please help me out here ?

I must be missing something because I calculated the calories in my fitness pal could you please help me out a bit

I have a 3000cal diet on my laptop, I will post it up in a about an hour for you...

That would be awesome bud thank you very much I really appreciate it

If you train in the morning :

Meal 1(pre workout)
100g Oats
3 whole eggs
40g whey

Meal 2 (Post Workout)
40g Whey
60g Bokomo Corn Flakes

Meal 3 (1 hour after meal 2)
200g Chicken Breast
200g Green beans
300g Sweet Potato

Meal 4
1 can Tuna in salt water
100g green Beans

Meal 5
40g Whey

Meal 6
1 can Tuna in salt water
100g Green Beans

Meal 7
200g Chicken Breast
250g brown Basmati rice (cooked weight)
100g Green Beans

Meal 8
40g Whey/casien

If you train after work :

Meal 1
60g Oats
3 whole eggs
40g whey

Meal 2
1 can Tuna in salt water
100g Green Beans

Meal 3
200g chicken breast
200g Green beans
300g Sweet Potato

Meal 4(Pre workout)
40g Oats
40g whey

Meal 5 (Post Workout)
40g Whey
60g Corn Flakes

Meal 6(1 hour after meal 5)
200g Chicken Breast
250mg Brown Basmati rice (cooked weight)
100g Green Beans

Meal 7
1 can Tuna.in salt water
100g Green Beans

Meal 8
40g whey/Casien

The first plan is also 250g brown Basmati, not 150. I will edit it now.

This comes to:
3012 calories
40g Fat
282g carbs
348g Protein

You would take out the corn flakes and substitute dextrose and tweak how you need to.

Then the next step is 3200 Cal, don't jump straight to 3500...

Could I change the whey? I don't want to much whey I want to rely more on whole food than on a supplement?

Meal 1
6 eggs + 100g oats ( 813 cals)

Meal 2
1 can Tuna in salt water
100g Green Beans

Meal 3 (pre workout)
Not sure yet
???

Meal 4 (post workout shake )
40g whey + 40g dextros

Meal 5
Meal 6(1 hour after meal 5)
200g Chicken Breast
250mg Brown Basmati rice (cooked weight)
100g Green Beans

Meal 6
Beef mince or stake 200g + ???