So you wanna cycle eh? This protocol will set you on the right tracks

+) Diet
+) Nurition Basics for Growth and Fat loss and YOUR Body
+) Pre-cycle Nutrition Bible Guide
+) Mind muscle connection: A brief synopsis..
+) Recovery
+) Stats
+) PCT Defined
+) PCT: The time frame to consider
+) AI / PCT: Dosing Protocol
+) References
+) Acknowledgements

Diet

Diet is key - you will read this time and time again on the forums and the reason why its mentioned so often is because it is true. AAS increases your recovery rate, but if you actually want to add some lean muscle into the mix you need to eat right. You also need to find what works best for your body - copying an IFBB pro's diet is great, but if your body doesn't respond to certain macro-nutrient ratios and wholefoods (which are high in lactose, example) then you are not optimizing your diet. Finding which foods work for you is takes time through increasing the understanding you have with your body. This will help you identify which foods you should eat at what time. It will also increase your understanding of your body's natural limit, while also understanding how your body reacts to carbs, protein and fat sources in order to reach your daily macro-nutrient intake limits.

Regardless of how much AAS compounds you pump yourself with, without proper nutrition the simple maintenance of the muscle mass you've worked hard over in the gym and resting will deplete. Therefore a subjective understanding of pre training nutrition in addition to post training nutrition should be fully understood to ensure your body is kept in an anabolic environment.

Nurition Basics for Growth and Fat loss and YOUR Body

The lack of nutrition can make your cycle or training almost non-productive. I see a lot of guys talk about cycling and training but not too much on nutrition. Knowing the right foods is the most important thing when cycling on and OFF. I stress OFF because this is where the ball is dropped after the PCT. Knowing your body and the right foods to eat is the key to any successful training regimen with or without steroids. We will start with the “Superfoods” that can make it happen for you. Then we will discuss body types and diets and tie it all in together. Let’s talk about the common “Superfoods” and what they do:

Whole Eggs: Excellent source of protein. The yolk contains most nutrients: half the protein, vitamins A/D/E and cholesterol to naturally increase your test levels.

Fish Oil (Omega 3): Reduces inflammation (joints/skin), lowers body fat and increases testosterone levels. You need 9000mg EPA/DHA per day.

Whey and Casien Protein Supplements: Full of quality protein to keep you body with readily amount for muscle recovery and growth factor

Wild Salmon: One of the best sources of omega-3 fatty acids and has high protein
Berries: Strong antioxidants for cancer and they help with hydration as well. Cranberries, raspberries, blackberries, blueberries, etc.

Yogurt: The bacteria in it improves your gastrointestinal health. Get plain low fat yogurt. Eat it with berries & flax seeds.

Flax Seeds: Source of fiber, protein & omega-3. Grind the flax seeds to get the most out of them. Take 1 tbsp with yogurt & berries before going to bed. BY the way, I do not use flax seed oil it has an affinity to cause elevation in estrogen levels. I recommend males with Omega 3 and women to use flax seed oil

Extra Virgin Olive Oil: 70% monounsaturated fats that protect against heart diseases and cancer. Add 1-2 tbsp olive oil to your salads. Buy Extra Virgin Olive Oil: it contains more polyphenols and tastes better.

Mixed Nuts: Contain mono- & polyunsaturated fats, proteins, fiber, vitamin E, zinc, potassium, magnesium, etc. Mixed nuts are caloric dense, great if you're a skinny guy who wants to gain weight. Any nut qualifies.

Red Meat: Protein, vitamin B12, iron, zinc, creatine, carnosine and even omega-3. Eat steaks & hamburgers from top round or sirloin

Broccoli: High in cancer-fighting phytochemicals and anti-estrogenic indoles. Broccoli is also high in soluble fiber and low calorie, helping fat loss

Spinach: One of the most alkaline foods. Spinach prevents muscle & bone loss, but also cancer and heart diseases because of its high nutrient profile

Turkey: If you don't believe saturated fat is good for you, try white turkey. The leanest beef has about 4.5g saturated fat/100g, while white turkey has close to 0g

Quinoa: South American "king of grains". Quinoa is higher in fiber & protein than rice or oats, tastes a lot better and is gluten free. Buy the whiter grain, it's better quality.

Oats: Reduce cholesterol, provide you with low-glycemic index carbs for energy, and high in soluble fiber. I use oatmeal in my protein shakes

Tomatoes: High in lycopene, which prevents cancer. FYI The lycopene in tomato paste is 4 times more bioavailable than in fresh tomatoes

Oranges: Vitamin C to fight diseases, magnesium to lower blood pressure, anti-oxidant beta-carotenes, etc. Quit drinking processed orange juice which often has added sugars. Eat oranges or make your own orange juice.

Apples: Pectin in apples helps weight loss by increasing your sense of fullness. Apples are also the strongest antioxidiant after cranberries (eat the peels).

Carrots: Their huge vitamin A content improves eye-health, especially night vision. Carrots are also rich in fiber, low calorie and taste good, even raw.

Water: Your body holds water if you don't drink enough. Drinking prevents water retention, helps muscle recovery and prevents dehydration. Also keeps your metabolism efficient.

Green Tea: Strong antioxidant and natural diuretic. Green tea also speeds up fat loss, prevents cancer and improves blood sugar & circulation. Drink green tea in the morning instead of coffee.

There are more but they are most common. Lets talk about body types now…

There are three body types: Ectomorph, Mesomorph, and Endomorph. Which one are you? Lets define them by scientific standard and find out:

Endomorph
An Endomorph's biggest concern should be the losing of fat and adopting a lifestyle that keeps it off. Strength training should be done to get a better muscle to fat ratio and therefore improve metabolism. Use moderate weights at a fast training pace (very little rest between sets and exercises). You should lower your calorie intake (but not try to starve yourself) and should eat frequent but small meals. Sugars, sweets and junk food should be eliminated from your diet. Engage daily in some cardio activity like brisk walking, biking, etc., and try to increase the amount of time you spend each week.

Mesomorph
A Mesomorph has a naturally fit body but to maintain it or improve it they should exercise and diet correctly for their type. Strength training can be done more often and for longer sessions then would be good for an Ectomorph, but you must still be careful not to overdo it. You should train with moderate to heavy weighs and at a moderate pace, not resting too long between sets. You will find you gain muscle quite easy. When you are happy with your muscle size simply train to maintain it. Stick to a good healthy diet to keep you lean and muscular, and watch for any slow creeping fat gains. Engage in and enjoy aerobic activities, but do not overdo.

Ectomorph
Ectomorphs should concentrate on gaining weight in the form of good lean muscle tissue. Weight training should be done but not too often or for too long each session. Weight should be fairly heavy and workout pace slower (longer rest periods between sets). Diet should be high in calories (good quality food not junk) and you should eat more then you're used to and often. Aerobic and other activities should be kept to a minimum.

It’s important that you get to know your body and the type so that your diet is optimal for your goals

Lets look at a simple diet plan for bulking for myself (205lbs):
You have to eat every few hours so you cannot start meal 1 at 9AM

Meal 1: 10 egg whites and 3 whole eggs=50g protein, 1.5 cup oats
Meal 2: 2 8 oz. chicken breast=50g protein, 1.5 cup mashed sweet potato
Preworkout : 2 scoop whey=approx 50g protein,1 cup oats
Post workout: 2 8 oz. chicken breast=50g protein, 1.5 cup brown rice
Meal 5: 2 6 oz. lean mince/ground beef=50g protein, 1 cup mashed sweet potato, veggies
Meal 6: 2 4 oz. tilapia fillets=50g protein, 1/2 cup brown rice
Meal 7: 2 cans of albacore tuna fish very low sodium in H2O=60g protein, 1 cup oats
Meal 8: Bedtime shake 2 scoops casein=50g protein, 2 tbsp. natural PB

That gives me a total of 360g protein from food sources. The key to me getting my 400g protein minimum is I drink 50g whey protein shakes in between the meals giving me 410g total. This is my sweet spot. Now I vary in the amounts of servings at time but no less on the protein.

A simple cutting diet would be for myself(205lbs):

Meal 1: 5 whole eggs and 4 egg whites
Meal 2: Protein Shake 50g Whey Protein with 1.5 tablespoon of All Natural Peanut butter (no sugar)
Meal 3: 8oz chicken with 1/2-cup cashew nuts (almonds, or walnuts)
Meal 4: Protein Shake 50g Whey Protein with 1.5 tablespoons of All Natural Peanut butter (no sugar)
Meal 5: 8oz Salmon or RED MEAT with a green salad (no tomatoes, carrots, or red peppers) with 1 tablespoon of Olive Oil or Macadamia nut oil and vinegar
Meal 6: Protein Shake 50g Whey with 1 tablespoon all natural peanut butter or 4 whole eggs and 4 extra whites

For a 250lb+ man:

Meal 1: 6 whole eggs
Meal 2: 8oz chicken with 1/2 cup raw almonds
Meal 3: 50g whey with 2 tablespoons all natural peanut butter
Meal 4: 8oz salmon with 1 cup asparagus with 1 tablespoon macadamia nut oil
Meal 5: 50 g whey with 2 tablespoons all natural peanut butter
Meal 6: 6 whole eggs

It takes approximately 3-4 days to get into a strong ketosis where your brain is using ketone bodies (fats), instead of carbs, for energy

Pre-cycle Nutrition Bible Guide

Bulk Cycle

Meal 1 6 egg whites/1 whole egg. 1 cup of oatmeal
Meal 2 8 oz meat choice. 2 cups of white rice ( I season with Mrs. Dash, sometimes lemon pepper) 1 medium sweet potato
Meal 3 8 oz chicken breast, 2 cups of brown rice, asparagus
Meal 4 60 gram protein shake prior to workout, cup of almonds.
Meal 5 10 oz meat choice (red!!) 1 and 1/2 cup of brown or long grain rice, spinach salad with olive oil or balsamic v.
Meal 6 8 oz chicken or fish. 1 cup of broccoli
Meal 7 Low Fat cottage cheese or Greek yogurt with fruit added.

A big thing to watch out for is late night carbs.. They aren't very nice!! Keep that in mind.

Cutting Cycle

Cardio prior to meal 1 if you want to burn extra fat!
Meal 1 6 Egg whites, 1 whole. 1 cup of hard rolled oats, or oatmeal.
Meal 2 Protein shake + cooked oats. I eat Bear Naked oats.
Meal 3 Low sodium turkey on Flax seed bread.
Meal 4 12-16oz of Flouder or Tilapia, 1 cup of steamed green beans
Meal 5 Salmon FIlet & Medium sized sweet potato
Meal 6 12-16oz fresh lean fish. 1 cup of steamed broccoli
Meal 7 Spinach and walnut/almond salad. Olive oil dressing.
-add a small cup of greek yogurt if still hungry at night.

The biggest part of the diet is knowing your body and its type. Eating the right kind of foods is the most important aspect in setting your body up for optimal anabolism. Steroids activate this anabolism but your body needs nutrition in order to grow. I hope that I help educate the community on a very important factor that can lead to success of our cycles and when we are off. Nutrition is the key first.

Other Possible food choices.

Dairy
-Low fat cottage cheese
-Eggs
-Non-fat milk

Healthy Fats
-Polyunsaturated Oils
-Monounsaturated Oils (for example: Olive, Canola, peanut)
-FISH
-Nuts & Seeds-flaxseeds, walnuts, soybeans, sunflower seeds (inside) peanuts, almonds.
-Omega-6 Grains

Fruits/other
-Green or Red pepper. - red is better
-Lemons
-Limes
-Garlic
-Fresh Berries

Fibrous Carbs -secret to flat ab's
-broccoli
-lettuce
-cauliflower
-zucchini
-tomatoes
-asparagus
-green beans
-squash
-cucumber
-spinach

Complex Carbs
-Pinto, black, soy, kidney, chick pea's/beans
-Whole wheat pasta
-Baking & redskin potatoes
-Brown Rice
-Rolled Oats
-Quinoa
-Oatmeal
-Sweet Potatos

Proteins
-Fish! -Best 0 carb source of protein
-Filet
-Ostrich
-Bison -- Half the fat of chicken & higher protein
-Venison -- even less fat, same amount of protein.
-Turkey
-Pork
-Tuna - Don't eat too much albacore or you'll run into health issues.
-Chicken

Proteins
-Increase your lean protein intake. Steroids work by increasing the levels of serum testosterone in your blood. This increases lean body mass by facilitating the synthesis of new muscle tissue. To synthesize new muscle tissue though, the body has to have the protein nutrients present in the system. Eat more lean meat, chicken, fish, eggs and dairy. Like humans, animal tissue is comprised of protein. The body consumes this protein and breaks it down into the component amino acids. The increase in serum testosterone provided by steroids enhances the body's ability to transform the amino acids into human muscle tissue.

Dietary Fats and Cholesterol
-Consume healthy fats and cholesterol. Dietary fat and cholesterol have gained a poor reputation due to faulty understanding of how your body utilizes these nutrients. In fact, dietary fats assist the body's normal functioning. Cholesterol is a precursor to testosterone production in the body. The fat and cholesterol found in egg yolks, as an example, is perfectly healthy according to strength coach Mark Rippetoe and Lon Kilgore, Ph.D., the authors of "Practical Programming for Strength Training."

Eat fatty fish like cod and salmon. Nutritionist and strength and conditioning specialist Dr. John Berardi, Ph.D., CSCS, in his book "The Metabolism Advantage: An 8-Week Program to Rev Up Your Body's Fat-Burning Mechanism-At Any Age," points out that fats are more critical to good health and tissue regeneration than carbohydrates are.

Dr. Berardi recommends the consumption of red meat as superior to lean poultry for lean muscle hypertrophy and regeneration. His claim is that while your body can create glycogen without dietary carbohydrates through the process of "gluconeogenesis," you cannot survive very long without dietary fats.

Complex Carbohydrates
-Restrict your carbohydrate consumption to complex, fiber-rich carbs such as vegetables and whole grains. Eat whole oats, bran, cucumbers, cauliflower and similar choices. These provide necessary fiber to help you stay active, while satiating you sooner, preventing overeating, which could result in fat gains rather than lean body mass increases.

Avoid simpler sugars while you are on your physician-prescribed steroid cycle. Consuming simple carbs due to poor dietary intake leads to insulin spikes resulting in the production of estrogenic hormones within the body. This is contraindicated for your diet if you already on a steroid cycle for improving your hormonal balance.

Lean Meat
Pure meats, such as beef and pork, are free of carbohydrates, and lean cuts are low in calories. Choose lean ground beef or cuts of pork or beef without visible fat. Fatty cuts of meat are unhealthy because of their high amounts of cholesterol-raising saturated fat. Beef and pork are high in iron and vitamin B-12. Processed meats -- such as luncheon meats, cured ham and bacon -- may contain carbohydrates from starches or added sugars.

Fatty Fish
Fatty fish provide about 20 to 25 g of protein per 100-g serving, and they are among the best carbohydrate-free sources of protein because of their long-chain omega-3 fatty acids, which may lower your risk for heart disease. Salmon, anchovies, mackerel and sardines are natural sources of calcium and vitamin D. Fatty fish canned in sauces, such as sardines in tomato sauce, are still high in protein and healthy fats, but they contain a small amount of carbohydrates.

Poultry
Poultry is among the best zero-carbohydrate sources of protein. A 3-oz. serving of grilled chicken breast has nearly 30 g of protein. To reduce your intake of saturated fat and cholesterol, choose white-meat, skinless chicken or turkey instead of dark-meat poultry with the skin. Low-fat poultry can be good for a weight-loss diet, because it is low in calories and high in protein, which is a filling nutrient. Use it as an entrée or in salads.

Eggs
Eggs are excellent sources of protein for a low-carbohydrate diet, because they are carbohydrate-free and versatile. You can use them for breakfast in omelets or scrambled egg dishes, for lunch or dinner in casseroles, or for a hard-boiled egg snack. A large, whole egg has 6 g of protein, with all of it contained in the fat-free white. Eggs are high in cholesterol, but if you do not eat the yolk, you will save yourself 213 mg of cholesterol.

Training

Just like with diet, with training you need to see how your body reacts and develops to different methods and techniques. You should build a solid foundation as a base for lean muscle growth, since this will accelerate with the use of AAS compounds.

Here's my personal perspective on building muscle: Mind muscle connection: A brief synopsis..

In order to build muscle for example, one must gain an efficient mind muscle connection - therefore more experienced bodybuilders have adapted a stronger neurological connection between their mind and the muscle group they have chosen to work out.

Thus, by doing a chest/tri split your mind muscle connection is 'active' during the chest phase of the workout, since you're getting the muscle pumped before breaking it down. However, regarding the tris part, the muscle is already pumped subliminally through it being a secondary muscle group when working out chest.

Therefore IMO, a more effective split, for example, would be chest/bis since you are initiating mental focus twice as opposed to once. if that makes any sence?

In order to substantiate my aforementioned point regarding a mind-muscle connection I put forward the idea of the disabled:

Taken out of context in order to further develop a holistic view, we analyse a blind man. Since this person has lost one of his senses he is much more dependant on other senses such as touch for example. Therefore the mind muscle connection has created strong links between the brain/nervous system and nerves in his fingers (braille) to ensure the human flys (recalling upon both the fight or flight theory and Darwin's natural selection - and also a point that Tread-m touched upon in his most recent post, the Causality Paradigm - Cause and Effect ).

Now, if we put this back into context, a bodybuilder would aim to develop/enhance their mind-muscle connection to further the efficiency of their muscle growth, as it has proven to be beneficial through the simple analytical awareness of the target muscle group and the overall objective, thus creating a synergistic harmonious benefit.

Also, neurological changes – ultimately the nervous system is responsible for ‘recruiting’ muscle fibers. In simple terms the nervous system stimulates a muscle to contract by sending down electrical impulses towards the muscle. Scientists can measure the ability of the nervous system to stimulate muscle by measuring its electrical activity.

In order to optimise the mind-muscle connection, more myelin must be created (Myelin is the insulation for nerve fibres - think of this as the rubber which insulates your household electrical appliances) - thus, the more myelin, the stronger and more accurate the electrical activity will be.

Every human skill, regardless of which activity it is (for example, playing soccer, playing a musical instrument, running in a 100 metre sprint) is created by thousands chains of nerve fibres carrying an electrical pulse - resulting in a signal being transmitted from a source (CNS - Central Nervous System)to the muscles required to perform a specific task. The role of myelin is to embrace and wrap around the nerves carrying the signal in order to ensure that the signal level is efficient - thus reducing the amount of electrical impulse being leaked outside of the intended destination.

Thus, upon practising (through bodybuilding repetitions, for example) our neurological circuits are continuously firing and through repetitions, our brain signals send messages to ensure each correctly fired signal's nerve is insulated more and more - (think of this as if the more myelin there is insulating your nerve fibres, the more efficient you are at performing that specific movement).

Myelin is very important for many reasons. Everyone can produce it - and it is produced more efficiently during our childhood years (which is why it is considered easier to pick up a skill/talent in our youth than in our senior years). Additionally, its indiscriminate - and growth can be a result of both mental and physical actions.

Myelin is therefore an inhibitor of skill - whereby skill is defined as "a cellular insulation that wraps neural circuits and that grows in response to certain signals" (Coyle, D., 2009) - thus, through the analysis of the aforementioned quote, the more time and energy you administer with achieving a certain skill-set - the more efficient and effective you become at it (substantiated by the common phrase practise makes perfect).

Recovery

To be a successful athlete you must have your diet, training and recovery spot on! Aim to get around 8 hours of sleep per day to recover.

Stats

Age:
Height:
Weight:
BF:

Your personal stats is the most important thing when it comes to running AAS compounds. If you visit any cycle log or forum post asking for cycle advice within the eroids forum you will always see a member ask for stats such as age, height, weight and body fat percentage to determine whether this person is eligible to take steroids or not.

Age is a very important consideration

Your Endocrine system (a series of glands which secretes different hormones) is not functional until your mid-twenties on average. Therefore by taking AAS at an age whereby your endocrine system is not fully set up will cause the risk of damaging your HPTA on a permanent basis; where the resultant effects are symptoms such as limp dick, low libido, TRT and HRT among others. Around your mid-twenties, your Testosterone is at an all time life peak and by running AAS cycles too soon you risk damaging these internal equilibriums which your hormones are naturally subject to.

PCT: Post Cycle Therapy

**PCT Defined*

Post Cycle Therapy (PCT)

As I have posted for the past few weeks I have noticed a lack of knowledge in guys PCT. It concerns me because hands down PCT is the key element of success in any cycle that you choose. It is often overlooked in the schemes of engineering the perfect cycle. Yet, it’s the most crucial aspect of whether you have actually wasted your hard on money and time because it dictates the quality of your gain retention. Not only that, but your body’s return to a normal hormone level and your testicles kick starting back into normal function. Let’s break it down:

First, you must understand that the body seeks a natural well balanced state called homeostasis.

Whenever you take an external substance and introduce it to the body and it increase the amount dramatically over its homeostatic level, you body responds in reducing or shutting down its own natural production in an attempt to return to the lower levels it’s accustomed to.

Anabolic steroids or any other hormones especially do this. The result is your body’s important hormone levels drop significantly because of the reduced production. This results in low levels when the steroid stops being used. Leaving you in a hormone crisis so to speak. A lot of estrogen and not a whole lot of testosterone…NOT GOOD!!!!

This is where PCT or post cycle therapy comes in. It is a regimen used by individuals after completing a cycle of steroids to quickly restore your body’s hormones back to their normal levels. PCT is the most overlooked and most important aspect of complete, successful cycle.

Why is it so important? Because of this low period of test levels and high estrogen levels you can lose a decent amount of gains you worked so hard for.
And yes, after a period of time you body will return to normal on its own. Pending the fact that you did not use a major big boy properly like Tren and shut yourself down because you ran it with no test.

The fact is that period after your cycle and your body returning to normal and your levels are low; you can lose the decent gains by the same mechanism of action which produced the gains, working in reverse.

What to do? You must have SERMs to achieve this. Nolvadex and Clomid together is an absolute must in my honest opinion. The reason why is because they are classified the same BUT they act totally different in respects of what they do. Clomid blocks estrogen at the pituitary, tricking it and makes more luteinizing hormone and causes testicles to make more testosterone. Nolvadex stimulates the production of luteinizing hormone and the follicle stimulating hormone that initiates testosterone production and sperm production. So you can see right there they do totally different things to accomplish the same goal, making them BOTH necessary for PCT.

I now encourage the use of Aromasin 6.25mg EOD to be included in your PCT for the first 14 days and stopped based on the recent research that has now surfaced. It shows to be even more beneficial and you want to optimize your cycle gains and ease the possible PCT depression that can come from the hormone fluctuation.

Here’s a standard PCT:

Start PCT two weeks after last shot of test
Clomid 100/100/50/50
Nolvadex 40/40/20/20
Aromasin 6.25mg EOD for the 1st 14days of PCT and stop

That is the same PCT I will be using on my next cycle.

PCT: The time frame to consider

The general rule for running an AAS cycle is:

Time ON + PCT = Time off (Unless blood results prove that you have returned to natural/near natural levels)

Now, lets say you choose to indulge in a 12 week cycle, which carries a 4 week PCT, thus the total time frame where your hormone levels will be abnormal in comparison to prior natural levels is 16 weeks. Additionally, supposing that you chose against acquiring blood results, this will result in a 16 week 'time off' period. Thus, the total time frame for a single cycle to commence and be finalised is 32 weeks.

Therefore, following the aforementioned key points, on the basis of a 52 week year, one can indulge in (52/32=) 1.625 cycles a year. In Layman's terms, you can run 1 cycle completely (this includes time on + PCT + time off) + (5/8 =) 0.625 cycles. This means you can run one complete cycle (this includes: Time ON + PCT = Time off) plus another 12 week steroid cycle + 4 weeks PCT + 4 weeks time off (32*0.625) in a single year, with a remaining 12 weeks of time off period to be carried forward into the next year - (2 complete AAS cycles = [32 weeks +32 weeks] 64 weeks, -52 weeks (equal to 1 year) = 12 weeks to be carried forward).

With regard to hormone levels, following the 1.625 cycles a year, you are likely to be fine. Of course, people find that after single cycle with PCT and time off, their levels return close to natural, much in the same way in which another person may find that they will be completely reliant upon TRT/HRT after their first cycle. What i have tried to illustrate here is that everybody is different - and the assumption that the time off period will, in most cases, return an individual to 'normal' hormonal levels.

Here's when I dose AI / PCT: Dosing Protocol;

-AI's > Aromasin: In the Morning
-PCT > Clomid: Throughout the day
-PCT > Nolva: At Night

Why

Free testosterone has reached a peak in the late morning until around mid-day when the sun has risen, this is why you wake up with 'morning wood'); so to capitalise upon the daily peaks in your free testosterone, I dose my aromasin in the morning. This will prevent any peaks in my estrogen throughout the day (since its half life is ~27 hours) and it will also further increase the amount of free testosterone in my system, since aromasin removes the binded testosterone from your sex hormone binging globulin (SHBG).

I dose my clomid throughout the day, because clomid is highly surpressive, it gets me emotional if i take a high dose all at once. Also i want to keep my blood levels as stable as possible to prevent any further sides.

My nolvadex dose is taken before i go to bed at night, since this is when estrogen is peaked in the human body. Nolvadex is an anti-estrogen, so while im sleeping, the estrogen is under control, which also aids my testosterone peaks the next morning.

"Fail to prepare, prepare to fail"

References

http://stronglifts.com/20-super-foods-you-need-to-build-muscle-lose-fat/
http://www.dummies.com/how-to/content/determining-your-body-type.html
http://www.muscleandstrength.com/articles/body-types-ectomorph-mesomorph...
http://www.self.com/fooddiet/2010/03/20-superfoods-slideshow#slide=1
http://www.bodybuilding.com/fun/becker.php?Q1=2&Q2=1&Q3=1&Q4=1&Q5=2&Q6=1...
http://www.eroids.com/forum/training-nutrition-diet/whats-for-dinner/pre....
http://articles.muscletalk.co.uk/article-beginners-steroids-faq.aspx