Eat beef

Mike, I just realized you’ve been here a long time man. I probably gave you this same advice 12 years ago when you were still 145. It seems like you start lifting for a month or two, don’t really get anywhere, hop on cycle and grow to 165, then when the cycle ends you loose motivation to continue lifting and eating and you lose all the gains and go back down to 145. Or your body fights you and drops the muscle because it isn’t used to carrying much muscle. I have never really seen anyone be successful at this who starts lifting and taking gear at the same time. You have got to love lifting and this lifestyle first, build a solid base of muscle and strength naturally over a couple years at least, and then consider hopping on gear to enhance your physique, not build it. Because the same thing is going to happen after this cycle, you’ll stop lifting and lose all your gains or your body will shed them and return to what it thinks is homeostasis, 145lbs. It’s not worth putting your body through the stress of steroids to lose it all. It’s one thing on your body at 25, it’s very different at 35. And you probably think this time will be different, you’re going to keep lifting after and keep all your gains but I don’t think it will be. Youll be back here a couple years from now back at 145 ready to jump on another cycle.

You can get to 175lbs naturally in a year or two 2 if you start eating. That’s the key, food. Same thing we were telling you years ago. When I went from 125lbs to 175 naturally it involved a shit ton of food. I think you can go back in my pics and see where I started at 21. I was a Skeleton. Force feeding myself everyday for years, never actually being hungry. Knowing when I had to eat and getting it down. It involved very little egg whites, chicken breast, brown rice or oatmeal and a whole lot of full pounds of ground beef and steak, very little lean meat because its not calorie dense enough for people with little appetite and faster metabolism. whole eggs, bacon, non complex carbs, making my own double 1/4 pounders from Wendy’s. And some homemade weight gainers. Shit that isn’t going to make you full for hours. You’re 145lbs because you don’t eat enough, not because of your metabolism. I was skinny because I didn’t eat enough. But overtime your appetite will grow and it’ll be much easier to put back 3-4k calories a day.

The only compounds I would recommend to you are peptides for increasing appetite. Like GHRP-2. It will increase your appetite and has the added benefit of increasing your GH/IGF-1 levels. There may be some others if you do some research. Track your calories every day, throw back 3000 calories a day for a month, weigh yourself once a week first thing in the morning and see if you’re gaining about 1lb a week. At 145 you will gain on 3000. If not increase by another 500. If you find you’re gaining too much fat cut back by 250. Do that for a year and you’ll gain 30+ pounds. You can gain 2lbs of muscle a month your first year lifting. Such easy gains too. Once you’re eating. Forget the chicken breast and sweet potatoes and all that bullshit. You need calorie rich foods even if they’re dirty until you body gets used to the increased level of calories.

If you would have stuck with the program years ago you’d be 200 and lean by now. But today is the next best day to start. If you don’t listen to me you’ll be back here at 145 in a few years. Problem is, you’re now running out of time. It’s going go get much harder as you get older and I know you want this physique. This is still your prime but starting go get towards the tail end to build your foundation. Start now and you’ll be amazed where you’ll be 37. Then maybe run a cycle. Maybe spend money on a year of coaching from someone reputable who will hold yoi accountable with weekly check in’s and measurements.

If you aren’t gaining off cycle you won’t gain on cycle. Atleast not anywhere near the level that makes the risk of taking steroids worth the potential reward. Nowhere close to the 20-30lbs you’re hoping for. Starting a steroid cycle after just 2 months in the gym is a bad idea. You have no base of muscle to build on, no joint, tendon and ligament strength making you prone to injury as strength rapidly increases.

Being 140lbs at 5’10 means you can easily gain that 20-30lbs naturally over the next year, muscle that won’t go away as soon as your cycle ends as it’s gained slower and your body has more time to get used to it instead of fighting you to return to normal after the hormones stop flowing. And your tendons and ligaments will strengthen at the same rate as your muscle growth reducing the risk of injury,

Diet and training must be dialed in before steroids. If not it’s just a waste of time and you’re fucking up your body for no reason. Spend a year training, gaining at a rate of 2-4lbs a month. Learn your body and what it takes to gain muscle. The question you’re asking now about your diet is what you need to figure out before steroids. And it takes some trial and error. And especially training. Figuring out what your body responds to best in the gym takes a while. While keeping diet consistent and trying different routines for a 6-8 weeks or so and gauging progress. Hitting everything once a week, twice a week. Higher reps, lower reps, more sets, less sets, which exercises etc, And all of this can be different for each muscle group.knowing all this before hand is how you maximize gains in cycle and make this remotely worth doing.

So id recommend stopping this cycle and spend the next year gaining muscle naturally and getting your diet and training dialed in. This cycle won’t go like you’re hoping it well and it’s not worth putting harmful drugs in your body for minimal gains. Steroids unfortunately aren’t the magic the general public believes they are. Diet wise I’d start by adding a 2nd cup of rice to all your meals with rice. Basically increasing your carbs to increase calories. Breakfast I’d add 4 egg whites for another 20 grams of protein. For your pre bed meal cut the whey to 25g, or maybe cut it out all together. I eat this protein green yogurt that’s 23g per 3/4 cup and I eat 1.5 cups. Comes in a black and yellow tub. Slow release casein protein keeping your muscles feed all night long. But you may need that extra 140 calories from 1 scoop of whey since the Greek yogurt isn’t that high in calories. Get yourself gaining at a rate of .5-1lb of week naturally.

Right now you’re trying to use this as a short cut, not an enhancement to an already dialed in protocol for a person already carrying a decent amount of muscle. Not gaining means 1 thing, you aren’t eating enough. When I started training seriously at 21 I was like 125-130lbs, total hardgainer like you with a very fast metabolism. I got up to 180 relatively lean after a few years or training. It took a shit load of food. You can do it too.

You need to go calculate your total daily energy expenditure with a calculator online somewhere. It’ll give you a good idea of where your calorie count should be to maintain, then you add 300-500 calories (or so) to gain weight.

What’re your current stats? Height and weight? BF% approximation? So you want to gain weight, then focus on protein and carbs with low-moderate fats.

I’d say try to stay away from dirty bulking. Find your maintenance calories and add 300-500 calories daily. Find clean proteins/carbs/fats. Don’t eat crap. If you’re wanting to dial in, then actually dial in and get after it.

Don’t forget your cardio. It’ll help tremendously, too.