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  • foutjes's picture
  • REG
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  • EditFirst Cycle review

  • foutjes   •   Fri, Mar 31st, '17 16:04   •   15 replies, 391 views

Cycle layout

WeekTestosterone EnanthateDbolHCGAnastrazole
1600mg30mg
2600mg30mg
3600mg30mg
4600mg30mg500IU1mg
5600mg30mg500IU1mg
6600mg500IU1mg
7600mg500IU1mg
8600mg500IU1mg
9600mg500IU1mg
10600mg500IU1mg
11
12
13ClomidNolvadex
145040
155020
165020
172520

Description, concerns and expectations

Hi
I would like to show my first planned bulking cycle. I don't mind not getting a couple more muscles as long as I can also stay pretty lean. But the main plan is to bulk up as far as I can get it. Looking for constructing feedback wanted on the cycle, meal, workouts,..
Age: 25
Height: 1.83m
Weight: 85kg
BF: 13
I'm not to concerned about strength just want to look and feel good. (aesthetic fitness model type)
I have all the gear but am recovering a little longer and preparing my body en scheme first so it won't be started just yet.

Meal1: 2scoops protein powder
30gr ultra fine oats
4eggs
bread with peanut butter and a seed mix
meal2: mealprep 450gr (150gr chicken/150gr broccoli/150gr Quinoa)
meal3: warm meal of the day (biggest of the day)
meal4: mealprep 450gr (150gr chicken/150gr broccoli/150gr Quinoa)
meal5: cottage cheese with seed mix or noodles or bread depends
snack: protein bar (not for every day but better this then something sugary if I'm still hungry)

2l water with 10gr BCAA during the day (refill this if needed)
70gr PWO drink: aminos, peptopro, creatine,...

vitamines:
Vitamin D
A Multi
2 Pills for the liver
Zinc
Omega 3-6-9

Roadwork
Monday
1 mile warmup jog (8km/h)
300m run (14 km/h)
100m jog (8km/h)
300m run (14 km/h)
100m jog (8km/h)
300m run (14 km/h)
100m jog (8km/h)

Tuesday
3 Mile run with 100m sprint for each mile

Wednesday
10 min jog before leg day

Friday
walk between intervals as needed
1 mile warmup
200m interval
300m interval
400m interval
300m interval
200m interval
800m jog
400m interval

Saturday and Sunday
are rest days will be doing yoga or stretches +- 1h

Workout:
I will be following the 12week hypertrophy max workout plan from ben pakulski.

Pre cycle picture

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Post cycle picture

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Comments

  • foutjes's picture
  • REG
  • 19
 
  • foutjes
  • 8 months ago

Ok I've decreased the amount of running drastically. Increased the meal intake a little, made it more clear. And deleted the workout plan as a whole. Thanks for the help

  • Youngshadow's picture
  • REG
  • 14
 
  • Youngshadow
  • 8 months ago

Why you are trainining 5 times a week without rest pause between the week?let your body time to recover...you will injured your self and learn the hard way like everyone.....and try to eat more. Your diet is lacking...avoid protein bars...... and for Christ signs do not include the protein shakes, the slices of tost,or a snack as a meal. 300g of meat a day is not efficient..especially if your using steroids. I am not on steroids and I eat 2kg meat per day...almost 500 each meal, sometimes 750 if it's mince...Good luck with your training and acheiving your goals

  • foutjes's picture
  • REG
  • 19
 

Thanks for the reply, I will be doing a workout plan from ben pakulski. I'll change it here when I buy it looks like there is alot of information I could use in mi40. Never trained that way. Don't really see the problem with the rest and training days :s. Wow you eat alot more but your 20kg heavier I think. I'll beef up the morning and evening meal ;) thanks. The biggest meal was in between those but that depends on the day... Damn if I get heavier I will have to eat alot :o 2kg meat a day!? Damn son

  • Youngshadow's picture
  • REG
  • 14
 

Workout plans are design for completely different persons. Find what it works best for you. For example I always take a rest in Wednesday because it helps me. Not that I want to rest but is nexessary for my body..... because I always go heavy and for 1 30 or 2 hours...it depends what muschle I have to train. I do 10 min cardio,5 min rotator cuff exercises and then I train the muschle. I workout shoulders with traps.biceps and triceps,chest,legs,back. The main problem training natural is the injury part.....not the ability to build muschle....because my body can't recover soon enough and keep up with my training routine and the whole style of training.THats why I develop tricep tendonosis .....take the rest bro. You will thank me later.....and you will build mass faster

  • helloBrooklyn's picture
  • LVL3
  • 319
 

Never liked Pak man's physique (compared to other pros of course), but the man is very, very smart and scientific in his approach. I think adopting his suggested routine is a good move.

  • foutjes's picture
  • REG
  • 19
 

Alright thx I'll for sure follow it then. From reading Makwas articles I got interested and he seems to go in great details.

Tried some of them out already and they hurt! Haha

  • helloBrooklyn's picture
  • LVL3
  • 319
 

I go 6 days a week even off cycle. Never had an injury, ever. Not knocking on wood, because I don't believe in superstitious bullshit. I do believe the human body is one hell of a remarkable machine.

  • helloBrooklyn's picture
  • LVL3
  • 319
 
  • helloBrooklyn
  • 8 months ago

Not digging the routine too much. I hope you switch it up sometimes. For example on chest day it's all dumbbell presses. Your gym doesn't have a barbell? Probably add in a barbell on shoulder day, too, and keep alternating between barbells and dumbbells. It's good to use both instead of one or the other. Also, deadlifts last on back day? Not a good idea in my opinion.

  • foutjes's picture
  • REG
  • 19
 

Yeah I've got one, working out at home. I'm thinking of following a Ben pakulski workout plan thanks to Makwa. Never worked out like that and it seems pretty hard to get used to it so I think I better take something pre made.

Right now I swap up the deadlift one time first one time last. Same with squat and bench press. Do you do those always first?

  • helloBrooklyn's picture
  • LVL3
  • 319
 

Besides warming up I always start with a compound movement of some sort.

  • Makwa's picture
  • EXP
  • 2805
 
  • Makwa
  • 8 months ago

What the hell is up with all of that running. You sure aren't going to gain much muscle or mass doing all of that. Are you currently doing that now?

I'm all for brief workouts but what you have there would be way to brief. You need to step up the intensity/volume to get some meaningful hypertrophy.

  • foutjes's picture
  • REG
  • 19
 

I do the 2 hiits now and a little warmup run before my workouts or in the morning. Around legday mostly not and not in the weekend. I'll go easier on the hiit days I guess.

Is there that much missing? More heavy weight exercises?

  • Makwa's picture
  • EXP
  • 2805
 

You are way low on volume. Those workouts are something more geared to someone brand new to the gym. If you have any time whatsoever in the gym, I don't see you getting very far doing that. This a long read, but following this will put your further ahead then just about everybody else in your gym right now probably.

https://www.eroids.com/forum/training-nutrition-diet/workout-exercise/maximizing-your-gains-the-complete-series

  • foutjes's picture
  • REG
  • 19
 

Thanks alot I'll read it and change up the workout plan as needed I'll give you a bump if you don't mind.

  • Makwa's picture
  • EXP
  • 2805
 

Sure. Shoot me a Pm if you need to.