Advice for first cycle (Male, 34, 200lbs, on TRT for low T already)
Hey everyone!
Sorry for the repeated info... posted a lot of this in my intro thread, but sounds like this is right forum for it.
I'm looking to start my first cycle of adding mass and strength and then cutting. Details below, but I'd really like advice on what to incorporate and when in the cycle. I see some of the cycles on here, and they seem extreme to me... I'm already on Test Cyp... Would like to ideally increase my dose of that, and add a minimal set of things to that to help gain some size and strength and be able to maintain most of it.
Stats:
- 34 y/o male
- 200lbs
- ~20% BF
- Bench is around 225lbs right now which is pretty good for me, but lower than in my 20s.
- Weights 5+ days a week, cardio 3-4 times a week (20-40 mins light cardio)
- Clean diet (230-250grams protein, yams, brown rice, green veg, etc)
- Pretty sedentary office job (lots of standing still or sitting around)
Goals:
Add 15-20lbs of lean muscle
trim my body fat to under 18% (15% would be ideal and maintainable with my activity level and diet)
Background:
I've been on TRT for 6+ years, after going through quite a bit of sleeping and depression problems in my mid/late 20's, I was diagnosed with very low T and started taking DR prescribed shots. In retrospect, I think I probably could have avoided this for a few years through other means, but live and learn.
My weekly TRT dose is 150MG (.75ML injection). I've taken a bit more than that at times, and it's helped me lose weight and gain muscle, but for the most part I've stuck with the program 100%.
Recently I've really been pushing it harder and harder at the gym, and have decided to branch out and add a few things into the mix. I would say my goal is to add about 15-20lbs of lean muscle and trim body fat for around 15-18%. I really like what i've heard about Var because I'd like to get some harder muscle and I've heard good things about retaining it. I also like the idea of it being oral, since injections aren't my favorite, but I understand they may be safer for your liver and more effective. I'm also concerned about gyno -- paranoid you could say, so I'd like to take something to avoid it ... Clomid maybe? I've heard others suggested, but they all seem to have worse side-effects and I know i don't have any side effects from clomid. I want to keep things pretty simple.
I'm here to learn -- if any of the above sounds off-base, please say "hi" and let me know where I'm going wrong and make some suggestions.
Best,
Mike
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RustyhookerThe cycle below you posted is medium advanced and not simple. Please read this forum for bigger view.
https://www.eroids.com/forum/general/general-talk/alright..-lets-see-wha...
Drop the bf to at least 12% before gearing up
RustyhookerYou cant cut and bulk at same time. Thats just near impossible. Given your stats you might cut first so that every pound you gain in the future is clearly visible. Makes all this more fun.
I'd hit up catalyst in general and get diet locked in for clean cutting.
Post your workout here as modifications in that can boost size as well. I wish there was a magic pill.
Plus...height???
Thx Rusty --
I'm. 5'10". Sorry about the oversight... Very new here.
I'll look at leaning out a bit more first. I'm not planning on starting a cycle right away anyway -- got a lot of learning to do still. I was thinking a couple months out.
My diet is already pretty good. I could drop some carbs later in the day and do a bit more cardio... I should mention that I've already lost about 20lbs in the last 3-4 months by keeping a really clean diet and working hard and am still losing about 1lbs every 2 weeks or so and gaining strength, but that has also slowed down considerably since most of the easy gains have been made.
Will post workout shortly, as I need to type it up. Pretty regular split... Chest/Tris, back/bi, legs/glutes/lower, abs/shoulders/calves. Basic supplementation... BCAAs, carnitine, CLA, vitamin, preworkout if its early enough in the day.
Appreciate the friendly response!
Mike
RustyhookerSounds like you're on the right track! Give this a trial.
Workout. 3 on...off...repeat. no skips on Sunday bs. On day is GYM day.
Chest/tris
6 sets 10-12 incline
6 sets 10-12 decline
6 sets 10-12 flat
THEN. .....ALL THOSE WITH FLIES.
Burnout on peck deck to finish.
Triceps....
6 sets 12-15 V bar push downs
6 sets 12-15 rope extensions
6 sets 12-15 jackhammer
6 sets 12-15 donkeys
Abs....calves too. Crunches for sets of 20 x 5 sets. Leg ups. Calves seated and straight leg 5x 20
Day 2 legs
Warmup 10 mins bike. Get blood into joints
Extensions 6 sets 15 reps, drop sets as you can
Leg press 6 sets of 15
Hacks 6 sets of 15
Seated leg curls 6 sets 15
Laying leg curls or good morning 6 sets 15
Day 3 back bis
Wide pulldowns 6 x 12
Seated rows 6 x 12
Shrugs...run the rack. 4 sets of drops with no break in drops. If you start 75 dumbells x 12...65 x 12...55 x 12 is 1 set.
Single arm rows or tbar 6 x 12
Bis.....
Standing curls 6 x 12
Thinking 6 x 12
Preachers 6 x 12
Reverse grip 6 x 12
THEN abs...calves
Hit this for 8 weeks. No more than 60 seconds between sets. Use notebook to keep notes on weight used. Also proof to self you completed. Update up in 8 weeks and I'll give you new workout
Quick update: Been grinding hard. 45+ mins of cardio daily + weights. Have made quite a bit of progress in a relatively short amount of time:
200lbs --> 196.5lbs
20% BF --> 17% BF, which is a record for me in the last 5+ years. Also, I don't think I have Gyno -- I think I'm just fat, but it's going away slowly. lol.
Having the challenge spurred the progress. I do better with goals to chase.
Been doing a lot of research in the meantime and am starting to form some opinions on a simple cycle in a few months:
Week 1-6:
Test Cyp: 500mg/week
Deca: 500mg/week
Nolvadex 20MG/Daily
Week 6-12:
Test Cyp: 500mg/week
Deca: 500mg/week
Anavar: 50MG/Daily
Nolvadex: 20MG/Daily
Taper off for 4 weeks:
Test Cyp: 500mg/week
Nolvadex: 20MG/Daily
New ongoing TRT:
Test Cyp: 250mg/week
Nolvadex: 10MG/Daily
Some questions: At those levels, is Nolvadex going to have enough of an impact to avoid Gyno and other estro related sides? Or should I look into Aromisine or similar?
I've also been considering getting on HGH for 8 months or so to get improved sleep, maximize recovery, and help with skin elasticity. Probably just 2-3 IU/Day. I really like the idea of better more restorative sleep and improved recovery, plus any other benefits to help delay aging and beating myself up at the gym on the daily hasn't helped that a ton.
Thoughts?
So Rusty and all -- Good workouts! I just made it through the 2nd whole round. Really pushing it and feeling sore pretty much all the time. Lol. Good to change things up now and then anyway. I've got shoulder issues (mild tendonitis and recovering from frozen shoulder), so had to modify a bit to focus on that area and work on more range of motion, etc. Other than that, I tuned my diet a bit and upped cardio, and have seen a pretty quick 2 lbs melt off. Mostly water I was holding probably.
Anyway, I decided to keep going with my standard TRT dose and not cycle with anything else until I get down to around 12-14% BF as I saw recommended on the thread here, so it will probably be more like 4 months or so based on my rate of progress. Also, I have some mild gyno from when i first started TRT years ago... my dose was too high at that time. So the more I research, the more I think it would be best to take care of that issue before adding things to the mix.
Thoughts?
thx,
Mikey
So much good advice on Eroids about diet. One of the best things I did a couple years ago was to start tracking all my food. I have an app on my phone "my fitness pal" I just use the free version but it is great for tracking your food. I can tell you exactly how many calories, protein, carbs, fat and the breakdown of macros of any given day in the last two years. You can scan bar codes and get all the nutritional info on food. Its a great tool for when you think you want to eat something and you look it up and see how bad it really is for your diet. Also get a scale and start weighing your food. I had no idea how much I was overeating. Hope this helps.
RustyhookerListening to your body, modifying, and staying focused. Most excellent!!
Carrying higher bf will put a toll on estro. It'll be higher and can convert easier. So then you are in a rut. Test to raise test....bust hard in gym....makes estro...round and round. So with your Dr dialing you in the battle is a bit easier. Still a chore but you're not on the ferris wheel.
Gyno. Is lump still there or small? Fat will drop around chest area and clear up a lot of questions.
There are some hard fat deposits around the area, but nothing behind the nipple directly, thankfully. It's the absolute last place I lose weight, so I don't expect to see much of a difference for a while. Was going to ask my Dr about a mild dose of AI if estro looks even a little high. Will know more after bloods in 2 weeks.
Thx for all the advice so far! Appreciate it!
RustyhookerLosing the fat is hard for me too. Damn chore. Bloods are the best guide.
That chest workout was no joke... lol.
RustyhookerWait til tomorrow. Lol. Hot soak will help a ton and stretch during soak. Gets new blood in there for repair.
Thx brother! I'll give it a run for 8 weeks and see where things land. You don't like to leave any gas in the tank I see.... Lol.
Still very interested in hearing what would be a good cycle to run, let's say after this 8 weeks then run through the exact same workout following that and see what kind of difference it makes.
The sheer number of things available these days is quite daunting!
Best.
That is the problem bro, but trust me you will only need a couple of things that will give you everything you need for life.
RustyhookerCouple years back I was 205. Looking for a comp bout 6 months out. Solid and happy. Had accident and broke both elbows, lost the mass and was 205 pounds of butter ball. It took a year of rehab starting with 5 pound weights til I was near my old self. 2 hours a day hard cardio, 2 hours gym, and perfect diet. 30 pounds dropped. Then it took 2 years after that point to add the 30 pounds back on. So yes, its full sweat value. And watching the transformation was slow but made me mentally better.
Gear is a repair tool. I wish it was magic but it only repairs what you stress to the point of forced changes. Muscle burns fat with good exercise and foods. You're kicking butt there.
Check where you are in 2 months. Cycles dont need to be complicated. Just get there then you can decide to lean up rocky for summer or start lean and add some mass. Ill certainly assist you at that point. Just want your body used to what it needs to blast off. You got this bro...no worries.
You lost the 30lbs in a year correct? Just wondering if you had any excessive skin issues. Midsection primarily...
Rustyhooker30 in 6 months. Not really. But if I got super lean in sure I would.
I lost about 30lbs as well over 6 months or less. I had pretty even distribution of fat -- it wasn't all in my midsection... I've replaced fat with muscle in my arms, back, legs,, etc, so everything still fits. Very minimal skin sag right around the waist, but the skin is still improving and getting tighter.