Double Checking First Cycle
Hey everyone,
I'm getting all my ducks in a row for my first cycle.
I'm 38 y.o., 203 lbs. and 20 % body fat.
I lift 4 times a week with compound movements, and run 4 times per week.
I'm not starting my cycle until my body fat hits 14%, my diet is on point with 2100 calories a day with around 260 grams of protein. BF% is a little high due to a minor Achilles injury that sidelined me for 3 months, but I'm 100 % and losing weight nicely now.
Like I said, I just want to make sure I'm good to go, and if I'm not then I have a few months to get my missing pieces.
Blood Work: Before cycle, week 5 of cycle, and 8 weeks after PCT
Week 1-12 Test-E 500 mg split on Monday and Thursday
Week 4-12 Arimidex .25 mg EOD
PCT 15 days after last shot
Week 15-18 Clomid 100/100/50/50
Week 15-18 Nova 40/40/20/20
I also have HcG on hand but am not sure to use it for first cycle or not.
I appreciate all advice
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Goal is to gain 15-20 lbs.
My workout schedule is 2 on 1 off. Heavy compound movements, bench, deadlift, and squats.
RustyhookerThat gives me nothing to work with. Definitely not enough volume for mass. Good luck sir
203 at 20% means 160lbs of LBM, so if he diets to 14% it will leave him at 5'10 180. Now Rusty i know you have dieted before, the first 7-14 days depending one typically drops a shit ton of weight thats not fat, or muscle, just water from less carbs holding water, less water from cleaning up the diet (less sodium) less glycogen stores, and less overall food in ones stomach an gi track from eating less, And this weight loss is typically anywhere from 7-12lbs and bodyfat does not change during this time. So if OP has just begun his diet or not even started and not gone thoough this phase that could drop him to 193 at the same bodyfat, and if he didnt lose a single pound of muscle that would put him at 5'10 170 at 14%, a little light to be using gear.
Now to OP:
a routine full of compound movements is absolutely great, deads, bench, squats, pullups, dips, thats how you build a base, thats what I spent my first two years doing twice a week ( with some curls for the gurls ofcourse lol) But its just that, a beginner routine, to build a base and based off these stats I dont think you have that base quite yet. Steroids should be implemented when you already have a pretty advanced physique, ( that was kinda lost in newer generation) to push past plateaus that is just not possible naturally. Or at the very least when you have a strong base built, which i think youre still in the process of doing based off your stats. Now alot of guys here have unrealistic expectations of how big one can get naturally. Theres alot of stats and info compilied over the last 40 years but at youre height at 10% you should be able to reach somewhere between 185-195lbs ( higher weight based off bigger joints bigger frame, and taken from genetically elite) so at 14% you should be able to reach your exact bodyweight now of 203lbs at 14%, actually more based on the statistics and data collected.
So all in all, I think spending a year with a perfect diet building that solid foundation, getting your LBM and bodyweight up to those numbers I just talked about would greatly benefit you before using gear. Theres no side effects to natural training, the muscle actually says as its gained over a peroid that gives your body time to get used to it, compared to gaining X amount of size in a short 10 week window where after youre fighthing tooth and nail with your body to hold the size, it wants to go back to normal and you want to keep the gains etc. So dropping 20lbs of fat, while doing those compound movements, being at the stage youre at you should be able to actually add some size while losing fat. And then when the fats gone slowly add cals until youre in a 300-500 cal surplus and continue on with that routine full of big hormone releasing compound movements, and build yourself back up to 200 at 12-14% bf. And then if youre still not happy think about running gear. Obviously make changes to the routine from time to time to avoid your body getting used to it, but these routines are great. Many many of the great bodybuilers came from powerlifting style backrounds, arnold, franco, ronnie to name a few.
thats my 2 cents. remember you need to build a foundation before building the house.
RustyhookerEveryone wants to talk drugs. His workout looked in dispair. Which clearly shows...he gave nothing.
. 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.
this is what im asking about. Drugs is nothing but recovery. No growth happens in crossfit
Thanks for the workout Rusty, your 3 day plan looks great. Is this a 3 on 1 off or EOD routine. What does your workout week look like?
Thanks again
RustyhookerThat one was getting hard on my shoulders, im older so I modified it. Delts grew and joints are happy
Day 1 chest/tris
Day 2 back bis
3 upper legs
4 bis tris delts
Calves abs on non leg days.
It can be modified of course. If you're using 45 seconds between sets, medium weight is hard to do. If you feel superman just add drops and pause/negatives. Go for the pump basically. You know when you hit failure and you're not pushing for power (5 x 5) so growth is pushed. Its a shock to muscle to keep body guessing.
Iron has ya up top. Food is your gold. Gear is just recovery.
Wow, that is awesome info. Thank you for taking the time to help. I will absolutely hold off on gear for a while. I ran prohoromones in college and had some decent results, but nothing like I wanted. In my late 20's I was around 218lbs with around 15-17% body fat, so I know I have the dedication to get myself straightened out. Thank you again for the info, I really appreciate it
RustyhookerWhats your goal? Post your gym routine.