+ 2 Bulk>pct>Cut ***first post edited please read*** and thank you
OK So I'm editing this first post cause I need more education on my next cycle.
Stats
26 years old
190 lbs
5"10
18% BF
Mesomorph
Before I started 3 years ago I used to weight 135 lbs, see picture. I don't know what my BF was but a few months after eating alot, I think i was 22% BF. NOW that was from one of those fancy scales that measure that, not sure how accurate. But I was skinny fat.... was benching 2 tens on each side, barely. But I did decrease in BF!
I did do 3 cycles now. I really don't wan't to get into detail because of all the negativity.
but first one with just Test e
Second was Test e and Deca, I dirty bulked and got up to 215 lbs, 20% BF (was very happy since i used to be a toothpick)
Third was Test E and Tren A
So my goal is to bulk and get as much muscle possible.
My nutrition sucks so I need help with that, MedDx posted
"1962.7 calories to maintain without activity.
3042 cal w/activity (1.55)
Goal is mass/bulk
BF%=18
LBM=142-145 (James)
PLAN:
-4000 calories/d...4 meals at 1000 calories
-300g/225-250g/120g-macros (pro/CHO/fat)
-75g pro/meal
-56-62g CHO/meal
-30g fat/meal"
That sounds good to me, I can do that.
I will take some time to figure out what foods to eat and how much.
I will then want to focus on a cut but that is down the road.
My end goal is to be 200 lbs, 12% BF
Workout:
Day one:
Bench 225 8 reps, 185 2x8 time under tension
Incline Bench, 185 3x8
Dips with 40 lbs weight 3x10
superset with cable flies and tricep extensions
run 5 min
Day two:
Deadlift 315 8 reps, 225 2x8 time under tension
Bent over rows 135 3x10
Wide grip pullups 3xfail
seated rows 3x10 time under tension, really trying to focus mind to muscle
Lt pulldowns 3x10
Curls
run 5 min
Day three:
I hit my front delts, rear delts, side delts, traps, then do them again
run 5 min
Day four:
Squat 225
legpress 450
calf raises
leg extensions
leg curls
cycle 10 min
I usualy take a day or 2 off
My chest is my weak spot in my opinion, I want a bigger chest, I don't care much for arms. Also my squat sucks, cant get the right balance (playing hockey all my life made me lean over alot naturaly)
This is the Gear I have on hand right now.
7x10ml Test E 250
4x10ml Test P 100
5x10ml Tren A 100
1x25ml Deca N 400
Anavar
Dbol
Adex
Nolva
Clomid
please let me know if I need to add anything
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Nice update. My chest got bigger when i did weighted push ups...my dummbell flys help, incline db press and flat bench help....work all angles of the flat bench to get pec major and minor involved.
Stick with moving the weight thru pyramid regimen...example for flat bench:
135-15 rep/185-12 rep/235-10/12rep...focus on negative. Increase the weight 5-20lbs every 4-6 wks....
Mesomorph guys here can help u a lot...follow that diet and let us know if u hit a plateau somewhere during it. We can tweek it if need be....
Currently, i dont have any advice for u regarding AAS. That doesnt mean i am not thinkin about it...i say get ur foods/cardio/liftin regimen dialed in and we can go.from there.
How are u on bloodwork values?
Best way to bench press for Bodybuilders is to never fully lockout at the top of the movement.
A lock out will take ALL pressure off the pec.... its actually resting while locked out.
Before anyone jumps in to bite my head off, i clearly stated this technique is for BODYBUILDERS.
I know when that happens becuz it doesnt feel normal. Thank u for the reminder.... *):~{> thats my lo rider emoji...lol
That's what I focus on, I don't lock out on anything and always keep tension on the muscle I'm working on. Plus locking out means you are putting all that weight testing on your joints. Shoulder joints on the bench
Thank you for the input, i'll start working on that.
As far as cardio, 30 second intence then 1 minute walk, repeat for 10-15 minutes sound good?
As far as bloodwork, im taking ym vacation for 2 weeks and wont be able to get that till then. but I will
Okay on BW. Refresh on HIIT. 30 sec sprints then rest 15 sec then pick up ur pace increasing 25% each time and resting less with more push. I have an 8 interval hard core HIIT program i will post for you. I designed it for endurance. It takes 12:06.
I shared it with a girl who i am friends with her mom. Her dtr was going into Navy. Basic Training would have been easy for her if she would have went after practicing.this plan. She went to beauty school instead...lol
Sounds awesome I can't wait to see it.
Haha I guess it really worked well for her
Fr sent
Accepted
good stuff again med! its true, if there is a muscle lagging its gotta be punished, my chest was a real prick.
example for me on flat bench what i have been doing the past 4 months-
obviously good stretching.
then ill go 25 reps 40kgs, 20 reps 50kgs, 15 reps 60kgs, 12 reps 80kgs, 10 reps 100kgs, 5 reps 140kgs, then ill go back down to the 4okg again rinse and repeat.
then ill go hit light weight cables- im talking 18kgs on each side, focus on that contraction, slow and exact form.
ill focus on that negative tension, and explode to the top just befor the elbows lock back down slowly again, always keeping that tension and making sure i feel that burn/ stretch at the bottom then boom up again.
i swear it fucking hurts, and its hard, but it works, its ll about finding what works for the individual, my way is a bit unorthadox but its worked.
I changed yesterday back to where my pyramid regimen is gonna hit the singled out muscle group every 5-7 days versus 10 days. I had to...i felt a major lag in hitting my compound/isolation mix every third day. I never planned on going over six weeks. I just did it for recovery and to see how i tolerated it.
I would say it went well for the first 3 weeks. But, i dropped dosages and frequencies of both test and provi. So, i def felt the lactic acid, along with some tendonitis in the left lateral epicondyle of my left wrist...mainly from hammer curls. It has gotten a little better now...using TENS unit and some low dose oxandro.
Rep range def has to get up into the late teens and mid 20s. This was a reason i had to change regimen. I can spread out more quality lifting, get a better workout in less time and utilize my caloric intake better without burning up my TDEE. I am hoping to see a little more muscular build with less BF% and some more increase in strength with less drugs and proper diet modification.
Vintovka,
I see you've decided to go the right way and get your diet and training in order before running your next cycle. +1 bro, and good luck with the gains! I look forward to reading your updates and progress in the coming weeks!
thank you, I'm pretty excited. I made lots of progress but i still have alot to learn...
i can`see what your thinking, first, you will 100% fail to recover with that pct.
dbol for 12 weeks? that is absolute insanity mate, how does death sound?
just a tip, dont do the 2 cycle thing, you need to research what a taper is with shorts and the var etc.
one cycle.
research then come back and post findings.
RustyhookerCycle ideas suck...stats suck. You gotta get your foods in control
Nutrition advice only:
1962.7 calories to maintain without activity.
3042 cal w/activity (1.55)
Goal is mass/bulk
BF%=18
LBM=142-145 (James)
PLAN:
-4000 calories/d...4 meals at 1000 calories
-300g/225-250g/120g-macros (pro/CHO/fat)
-75g pro/meal
-56-62g CHO/meal
-30g fat/meal
You say beginning weight prior to cycling was 135. Your current weight is 190. What was your BF% prior to first cycle? Has it increased, or decreased?
What body type do you think you are? The pic helps...but i dont know how your metabolism functions.
Your putting in some serious work here in the forums brother. Great info consistently.
x 2 future expert member right there, boooom.
Thx brother..means a lot...
I hope it will help the OP and others that read it. OP needs to apply it, now. I want to see results...lol..thx brother..
If you reach one person with it , its a success brother.
I'll just have to keep doing it as much as i can...lol
What exactly is CHO, just out of curiosity.
Its a little faster to type it that way and creates a learning environment for all of us...thumbs up.good question
RustyhookerCarbon hydrogen oxygen. Carbohydrates.
Thought as much. Guess ya'll just like to get all fancy with the terminology! Is it just me, or does that seem like not enough carbs per meal?
Iggy. AZALEA ...We're so fancy...u got me singin that song..now....lol!! Rusty explained it well. If OP wanted to all out bulk and his pic and post revealed a lower BF%, carbs could parallel protein and/or slightly go above protein, too, depending on metabolism and body.type.
Edit: and then the right weight resistance lifting regimen enhances results even more...especially pyramid...heavy or moderate weight
RustyhookerGuy posted 18% bf if I saw right. So lean hes like 150 pounds. Lower carbs to cut naturally works great.
Exactly. And if he boosts cardio (HIIT) an extra 10-15 minutes, within 3 months, his decrease in BF% could be phenomenal....
I understand that, but I was under the impression that he was looking to add mass and bulk, which is why I thought his carb intake looked rather low. If he's looking to cut than I can understand 50g/meal Or even lower. ( his current 4meal/day plan would put him at 200g per day. He could strive to hit 100g/day all before say 2PM or so for even more drastic results)
Until OP responds back with initial BF% prior to cycling, i wont know if he could tolerate a higher amount of carbs. But with his BF already being 18%, he has to come down some for him to be healthy and not at risk for CAD..(coronary artery disease.) He is more than likely gonna use AAS again. I cant keep him from doing that! The prior cycles have helped him some, but he hasnt been on spot with diet, especially using tren.e ...if they had he would be sitting at 15%BF or lower. The diet plan i submitted will help him build muscle and drop fat, with or without AAS, and the macros will help him do it in a much more healthier way. It would not surprise me if his AAS use has suppressed his thyroid some..
That makes sense. I'm sure him running 19-Nors wasn't the best thing he could've done at his age at the time and cycle history. Very interesting you mention carb tolerance, I may end up shooting you a PM regarding this.
18 week cycle with pct and time off is a hell of a lot more then a few weeks off, redo your math as well. BTW bridging is just a fancy word for cruising because when you bridge you do not come off. rethink your ideas and rethink your cycle before you go down a path to no return.
Make sure you have a liver donor after 12 weeks of dbol at 50 mg. Cycle is so wrong that it has to be a bs scam
I guess research didn't cut it and I have way more to learn. Thank you guys. I'll get all the info I need. Not sure about blood work but I'll see what I can do. Should I just start a new thread when I have all the info for you? Or post it here
Post it here. Im getting ready to hit the gym but I'll be back after. We will guide you in the right direction regarding bloodwork when we get to that bridge.
Edit out your face from the pic bro!
Do this bro...query.Harris Benedict Equation and calculate ur BMR with activity...bring that number back here..
We will do diet modification with u first...thats what needs to take place before we go any further...thank u sir
You need pre, mid and post cycle labs...
Precycle blood work is really important..
Post cycle history and complete ur stats..
Edit..okay.i see u did it...
That's what I kept reading.
3 cycles under my belt. First with just test e, then test e and deca, then test e and tren e. Only had night sweats with tren. No bad sides.
Successful pct all 3 times. Used to weight 135 before started lifting 3 years ago.
Age: 26
Height: 5"10
Weight: 190lbs
Body fat: 18%
I eat around 2k a day. 200 grams of protein from steaks and shakes. I eat all my carbs in the evening.
Plan to bump to 3k
(I start heavy then 1/3 I focus on hypertrophy and time under tension)
Chest/tri
Back/bi
Shoulders
Legs
And I run on the machine for 5to10 minutes after every workout. My goal is to gain as much mass in the next 5 months thn cut.
Successful PCT all 3 times? How do you know...based off what? This question has one answer.
If your goal is to gain mass it's all about nutrition bro..your current # is 190 and you only intake 2000cals and plan to go to 3000? Tbh we r the same as far as stats go( 5'11 191) @4200-4400cals...I would suggest surfing the nutrition sections here before planning a cycle..being able to eat 4000-5000 clean cals everyday can be tough! Not to mention the added $ it requires ...food is the best anabolic cycle you can do!
Ok, forget about AAS for now. Post up your exact diet so we can see what your pounding down. For what it's worth, I have over 2K by the time second breakfast rolls around.
X2...good call brother..does he have a pic
We will get him to calculate.his BMR with activity first then talk foods...diet and macros and calories...he is already off on food....good catch brother...
Just trying to keep up with you brother!
Did I read you want to take 50mg of dbol per day for 12 weeks!!!!! Think you need to reconsider fella. And totally agree with the comment below. At 26 the above is not something you should be even contemplating conceptually never mind the actual cycle plan. Please post up a full set of stats, goals, cycle history, current diet and diet plan....same goes for training. Let's see what's up and maybe some here can help out and try educate a bit.
You're 26, you have no business bridging.
Full stats, cycle history, diet, exercise regimen. Goals
In all honesty, your PCT is shit, your time off is shit (time on + PCT = time off). Your cycles are shit too.
Back to the drawing board!
This is why I'm here. I need some help so I can get the most out of the gear.
You will get the help...
Be patient...listen to what we say...and follow thru with our directions..
Thank.you, sir