Beginners Bulk cycle plan
Hello,
32 years old. 5ft 11 3/4in. 196lbs, 14% bodyfat.
Ran one test E only cycle at 500mg per week a couple of years ago but was not so dedicated at the time or afterwards. training for a couple of years consistently now.
Projected cycle:
Wks 1-10: Test E @ 600mg
Wks 1-4: D-Bol @ 30mg
Wks 1-8: Deca @ 400mg
Arimidex .25 EOD
PCT: Clomid 100 / 100 / 50 / 50 & Nolva 40 / 40 / 20 / 20
Bulking diet approx 3,500 calories or more: aims 350g protein / 350g carbs / approx 100g fat
(EDIT DUE TO ADVICE ON THREAD:
Wks 1 - 12: Test E @500mg
Drop Deca & D-Bol (already have this ordered so will keep for future or donate to a friend ;-)
Only use Arimidex if needed and / or if mid cycle blood work is no good.
Blood work: Pre cycle / mid / post
Diet higher than the 3,500 calories. 4000+ wanted, 350-400g protein / 350g carbs / 120 - 150g fat
Training high volume with lots of sets per muscle group. push / pull / legs or 5 day split)
Thank you to everyone who has offered advice and support, I am here to listen and learn so appreciate you taking the time to help me
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Based off how you aromatize with testosterone, getting an idea of what signs and symptoms to look for regarding high estro is key to a successful cycle. Bloodwork is proof. Although everyone is different, an estradiol mid cycle level, while on cycle, has a target range between 30-40. However, some early signs and symptons of creeping estro that i have experienced are:
1) shaking when yawning/stretching after sleeping, or sitting for extended periods of time.
2) oily face (Thanks Rusty!)
3) excoriated corners of the mouth
4) acne on face, chest, back, head
5) mid-morning, unexpected tiredness
6) ankle edema (dont let it get this far)
3 lots of blood results back today, rest on tuesday:
Blood panel (WBC / RBC / HGB / HCT / MCV / MCH / MCHC / PLT) (nuetrophil / lymphocyte / mixed )
PSA / T3 / T4 / TSH
Lipid (CHOL / TRIG / VLDL / COL-HDL / LDL-COL / GOT / GPT / CREA / UREA / BUN / GLU)
Everything is inside the ranges suggested on the sheet apart from 4 things which I believe are pretty important ones :-/ :
Cholesterol 219 mg/dl (suggested <=200)
LDL Cholesterol 151 mg/dl (suggested <=150)
UREA 48.5 mg /dl (suggested 15 - 45)
BUN 23 mg/dl (suggested 7-21)
How bad is this?
Plus I dont know if there was anything i was supposed to do to prepare for the blood work (fasted, drink lots of water etc), I just wandered in spur of the moment this morning
Last blood work in (don't know how to post photo inside the thread):
Estradiol: 36.49 pg/ml (suggested on sheet <74.0)
Testosterone: 7.49 ng/ml (suggested on sheet 2.8 - 8.0)
Thought I was high due to the suggested range but looking on Google it's not
These figures are just to establish my Base line and what I am projecting to return too after cycle right? And am I OK? lol
Med basically covered it all below. Basic Test E cycle is the way to go. The cycle you proposed has 2 compounds new to you, if you start having negative side effects you won't know what's causing it. Other than that get some pre cycle bloodwork so you have a baseline to go off of.
X2
I wonder if he would benefit from upping his calorie intake a bit. Seems like at his height and weight 3500 isn't going to cut it but everyone's intake is different
Look down below...you may have seen it already...he might could handle 400g/d protein....he will need the 6-8+ liters of water for kidneys to clear it....and definitely BUN/Cr mid cycle....
Yeah I saw it after I replied that was my bad lol
No biggie...i do it sometimes if the thread is too long to read...
Thanks. There are 2 other times when BW is needed, too. Please let OP know when these 2 times are. Thank you!
Before cycle
Halfway through cycle
6 weeks after pct if I'm not mistaken at least that's what I do lol
Of course the post bloodwork would depend on what compound you used tho given its clear time and when pct started and all that
Blood work taken this morning, some results back this afternoon, one coming on tuesday (dont know which one that is).
I live in a Carribean country where you can buy everything you want over the counter so I just explained to the doc in detail what my plans are, he was really cool, he put down the reason as some obscure disease so my insurance would cover part of the blood work, cost me US$16 all in with most things recommended:
Hormone (test / estradiol / LH / thyroid)
Lipid
Liver function
Kidney function
Blood test (WBC / platelet etc)
prostate
I think Creatine kinase was in there but not 100% now
Thats true....good job...now its in his forum and if he wants to know he can be directed to it...
I will plan to have pre / on / after blood work. researching now about blood readings needed.
As test E has 2 week half life then have 4 week PCT, the after blood work is taken at that point yes around 6 weeks after last injection
FR sent
My man!
Correct....good job
Test E and Cyps half life i have seen and been told so many different numbers...i shoot for 8 days...
But 14-18.days after last shot you start PCT..
Yeah I didn't wanna get all crazy with prop cyp enanthate clears times and shit just a starting point for his future researching.
Anyway we can teach...we just have to keep the OP receptive and on track...awesome
Of course! That's yhe point of this site.
Yes sir, duly noted. 2 new compounds too much. As I had no negative side effects on test only cycle i was interested in adding the D-Bol at what seems a moderate doseage at 30mg per day for 4 weeks. thoughts?
I am going to have pre blood work done
I wouldn' personally recommend anyone run dbol. Sure it will put some serious size on you but it can also have some serious side effects.
https://www.eroids.com/forum/steroids-qa/anabolic-steroids/steroid-that-...
Considering it's been a couple years since you've cycled treat this as a fresh start and run test only so you can really learn from it.
Haha that thread is enough to put you off a load of them! Seems to be that people react differently and it is through experimentation. I believe I would be prone to acne and blood pressure so these are sides I do wish to try and avoid.
Yeah everyone responds to things differently I love dbol and the way it makes me feel whereas deca the first time and only time I used it or will use it fucked me up. It's person to person.. I was able to bulk on masteron lmfao that should tell you it's all person dependant... but water is right you should use test only man you haven't cycled in awhile start fresh. Next step would be still a test cycle but try a prop kicker in the beginning that's always a fun ride ;) good luck bro
With a test E 12 week cycle is the Arimidex necessary?
I wanna use a test prop kicker and taper! haha beginners always gotta try and push it :-P
Well I never need an ai the only way you can know forsure if estro is to high is to have that mid cycle bloodwork min is always within normal range so I don't use it I keep some on hand at all times of course but only had to use it one time and that time I ran 750 mg sust and 60 mg dbol a day I did need it that cycle but all my test only cycles I was good
Can u fix your stats? 10 lbs makes a big difference and so does an inch. Thanks bro...Welcome to Eroids..
up to date cheers :-)
Thank u sir...
Dial diet in with 500-800 more calories and a run a single compound 500mg/wk test e cycle again for 12 weeks. Nice macros and PCT.
Increase your fats about 20-50 grams.
What does your lifting regimen look like?
Thanks Med
So around P 400g / C 400g / F 130g for diet
Lifting will be Push / Pull / Legs every second day focusing on compound exercises
eg:
Push:
Flat bench 4 sets failure
Incline bench 3 sets 10 / 8 / 6
Dumbell flye 3 sets ""
Military Press: 3 sets ""
Tricep Push down 3 sets ""
Pull:
Pull-ups 4 sets to failure
deadlift 3 sets 10 / 8 / 6
Bent over row 3 sets ""
EZ bar curl 3 sets ""
rear Delt Raise 3 sets 10
Legs:
Barbell Squats 3 sets failure
Front Squat 3 sets 10 / 8 / 6
Leg Press 3 sets ""
Lunges 3 sets 16
Calf Raises 3 sets 16
Will mix up the exercises occasionally with similair movements.
Am here to listen and learn of course so am interested as to the removal of the D-Bol? ( I understand the Deca as too much / not necessary / not knowing my reaction at this early stage of cycles)
Thanks again for your help
Include a T BAR row in on pull days, if you can..plus there are several ideas you can add and alternate with workout...looks like a great start..
Also on push day you could add lateral delt raises with dumbbells...focus on negative with three sets at min to mod weight...then focus on positive 3 sets with mod to max weight...
Although you may feel like you are ready for dbol, you have to see what another standard test run will do, while pushing diet. Calories and macros is the forefront of meeting your goals, especially in a bulk. Once you see what food and gym do, while being in a single compound positive nitrogen balance, you will know how your body responds and what to do for your next cycles. I also make that call based off of what is safe and what your stats are...in relation to the pharmacokinetics of the drugs....
Heres a link to Catalysts diet clinic
You should be able to increase your calories and keep your 350/350/100 macros. But, with the increase in fats it will look like this: 350/350/120-150. Calories 3500-4200 daily..you should be able to get 3000 calories easy before 1400 hrs...if not, then space the meals out. Somewhere between 300-350g/day of protein will suffice, increase and titrate macros as you grow. Push 6-8 liters water daily.
If you start getting hungry and need more food then eat. I dont know what your body type is or how your metabolism is, but if you are ecto, you could probably take in 6500 calories/day.
RustyhookerGym and food...agree.
RustyhookerOp. 3 sets is great for strength. If you want BULK mass you need to up the volume.
Day 4 is delts/bis/tris in same manner. Then off...repeat.
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
Did pull day push day legs already this week so just a quick experiment and did arms with abs today using this method with 45 second breaks and about 20% less weight than usual:
Skullcrushers 6 x 12
Rope Pushdown 6 x 12
Overhead seated tricep extensions 6 x 12
EZ bar curl 6 x 12
Incline seated curl 6 x 12
Preacher curl 6 x 12
Then abs.
My arms look like they have grown a couple of inches in size! haha got a hell of a pump and a good burn, interested to try this out now as laid out above with the compound exercises etc. Will give it a shot next week :-)
Oh never mind heres a good example... about to screen shot this shit.
I'm currently doing the 3 set deals with Alot of weight I bang out maybe the three sets at around 6 to 8 reps then I'll drop the weight and do burnouts.
RustyhookerThats a good one for you. Your base is solid and this will pump you up nicely. Aim for 45 seconds rest and hit it again.
Thanks rust!
wooooo! that is a lot of volume hey :-)
Few questions on this if I may:
Is this kind of routine specifically aimed at being on cycle or is this how one should be training whilst off cycle for mass too?
I imagine a lighter weight must be used due to amount of sets and what kind of rest times would you be doing? looks like a hell of a long session!
the day 4 delt/bis/tris would be directly after the back / bis day with no rest day for bis?
Thanks for the input man appreciated!
RustyhookerSwitch to chest...back...legs...arms. yes it got me wore out as well since im older.
Weight will be lighter but the pump and fatigue promotes growth. The workout doesnt take too long as you aim for 45 seconds between sets.
On or off cycle? Either one. I hit this workout without any gear or supps and added 11 pounds. Its stretching the muscle fascia and hitting it hard.
When I was young I hit chest/back as day one....legs day 2....arms day 3...off...repeat. its a good one to shock your system and force growth. The 3 day on was long gym time and beat tired after.
I know this is Rustys to answer, but i drop my weight 25-50% when i hit volume and high reps...i can be in the weight room from 45 min to 2 hours....this is where you have to watch and monitor TDEE (total daily energy expenditure in regards to daily caloric intake...
Rustyhooker^^^^^^^perfect!
This is a subject I need to dive into. My main goal was always strength so I would do the opposite, as of lately I want to start building more lean mass.
Can you or rusty point me in the direction of a good thread? Right now I got that bulky power lifter look I'm strong as fucking shit but I think it's time to lean up and look pretty lol
Sure...
I would be interested in reading about this too. There is a lot of information regarding high volume training but can't find info about the 50 - 60 set workouts Rusty had laid out above. around 20 sets seems to be the norm.
Nice...make that muscle burn...rip, tear and lay down new fibers....mass, mass, food, food, food....
Thank u sir..