+ 5 First blast, suggestions?
After being on TRT for 2 years and having some great results over where I started, 190lb 18% BF (estimated). I bulked up to 215 recently and for the past month weeks have cut back down to 210 to shed some fat before the blast. After doing a good bit of research, improving my diet, working on form in the gym, and getting approval from the future Mrs, and I feel prepared to do my first blast. Outlined below is what I have come up with for the next 12 weeks.
Blast
12wk
500mg Test cyp (250x2)
Adex 1mg (.5x2)
HGH 3iu am (5 on 2 off) (started a month ago, planning on running for a year)
Age 29
Weight: 210
BF: 14%
Goal:
Add some size, get stronger, and look better naked.
Macros for blast:
40c/25p/35f
Calorie goal: 4500 (3300 currently)
450g carb
281g protein
166g fat
Morning shake:
Syntha6+skim milk
Breakfast:
Omelet Egg whites+turkey+bell pepper&onions, oat meal, banana, Avocado.
Meal 2:
Rice+chicken+mixed veggies
Meal 3:
Leftovers from meal 2.
Meal 4:
Salmon+ sweet potato+asparagus
Whey isolate shake post workout.
Casein+ milk before bed.
Snacks: protein bars, celery + pb, lenny&larry cookies, fruit.
Lifts:
Bench - 270
Squat - 425
Deadlift - 405 (weak, but I’m working on it.)
Workout:
1. Upper body: main lift- Bench + push/pull supersets
2. Lower body: main lift- squats + ancillary lifts+ steady cardio
3. Core + cardio
4. Upper body: main lift- barbell shoulder press + push/pull supersets
5. Lower body: main lift- deadlift +ancillary lifts+ steady cardio
6. Core + cardio
7. Rest
Past cycle history:
None.
Supplements: omega 3 oil & red yeast rice for cholesterol.
PCT: TRT
Bloodwork: in pics/profile, latest bloods have been posted in pics. E2 was low, which I will be addressing by changing my dosing protocol of anastrozole from .5mg day of injection to .25mg day after injection. Total T came back at 890, new high for me.
Will be getting bloodwork done 5 weeks in to check levels at 500mg.
Looking forward to hearing your input, positive and negative! Can’t improve if you don’t know where you’re deficient.
- Bookmark
- 5
- 0
basskiller89That with Deca is what I'd do
I told you weeks ago on another topic and I tell you again, dumbass:
Listening to your advice is like letting a blind guy drive your car while you're sitting drunken on the fucking backseat!
I'm really trying to be a nice guy, most of my time. But in all seriousness, what the hell is wrong with you?
It’s his blast and he’s never cycled.
You can’t be real. You just can’t be.
the dude had almost as much karma as you do at one time, it is puzzling to say the least.
I don’t remember that but I believe it. I feel like at one point he at least wasn’t ridiculous, cuz he’s on my friend list and I wouldn’t have accepted him if he was acting like he does now. Maybe he had a head injury. like when someone gets hit by a car or has a bad fall, and are never the same after.
“free estradiol levels ranged between 0.3–1.3 pg/mL (0.03–0.13 ng/dL).” -https://tctmed.com/estrogen-in-men/
I was doing some research on free e2 levels and while my total e2 is crazy low it may be that my free e2 levels are still within normal range as I’m not having any of the side effects of low e2, which would also explain why I get high e2 side effects in the total 30s, which would be normal for most but given my low SHBG that would provide for an overabundance of free e2.
When I get back in town I plan talking to my doctor about getting more bloodwork done and testing for free estradiol instead of total, in order to get a more accurate picture of my levels.
Once again, thanks for all your input!
I don’t see a problem with only 3ius of growth. If you were doing 10-20ius a day. I’d say wait until your base is a lot better.
Ah geez, I don’t think I’d ever consider going that high. Most I’ve ever even considered was maybe going up to 5-6iu down the road if I have no issues at 3iu.
To me it seems a bit crazy mate to be running Growth Hormone on only your first cycle? People normally start running this much further down the line when you have a good strong base to work with - I would have thought at least 5 cycles in.
On your 4th day I'd leave the shoulder press out and do a second bench workout as it should be much higher before cycling ideally. Day 3 I'd also make a pure Rest day to rebuild and replenish energy levels again, building muscle size and strength is the most important factor at this stage of development.
I’ll go ahead and start doing that, would be nice to finally hit 315 soon! I’ll just work the shoulders in the ancillaries. I added in the GH for anti-aging, healing and joint recovery, not necessarily for the muscle building or blast itself.
You'll get more than enough shoulder work done in the 2 benching sessions a week, people often over work them without realising from other things like barbell curls and squats etc and then bench suffers massively because if it all as you cannot recover fast enough to keep up any decent frequency. You'd also get much more development adding in a wet oral such as Dbol than GH initially but obv I'm not gonna recommend this on a first cycle. For the hundreds of pounds you'll spend on growth hormone you could be saving it towards your next cycle mate
I take my gh before bed or I’m tired as fuck all day I love the sleep and dreams I get
I’ll try that out here soon. I haven’t had much issue with the feeling tired since I’m prescribed armodafonil (nuvigil) due to my crazy work schedule. Even taking it AM i still get the vivid dreams and numb arms on waking. Thankfully no CTS!
My fingers were numb as fuck for the first couple months
Plus two from the Beard for your responses below.
You got a good head on your shoulders, I see this going well.
Welcome to lvl 1!
Thanks! Here’s hoping for a long successful journey.
Amen brother, you want a long journey stick around here and take it slow. This site is all about longevity in the sport.
If you aren’t going to take any orals, I would take supplements that reduce SHBG so the test you are taking does a little more for you than it otherwise would. Like 10 mg boron, vite D, Saw Palmetto and maybe Stinging Nettle root as well. I take those when I’m in the part of my cycle when I’m not running an oral that will limit it. When I’m off cycle my bound Test is a little high compared to my free Test. Also I would recommend a high quality multi vite so your body has all the micro nutrients it needs to produce what it wants(more muscle, hopefully). Also I feel more anabolic when I’m taking a high quality b complex vite. My chiropractor gave me some for nerve pain but I swear they help with building muscle, there really pricey though, most b complex vites are really inexpensive and a good multi will already have a fair amount, just with them being water soluble I like to take a little throughout the day.
PcushionOrals aren’t the only steroids that lower SHBG all steroids lower SHBG so more significantly than others.
I have naturally low SHBG, my PCP and endo were unable to determine why it is so low and said it’s probably just genetics. Staying away from orals since this is my first blast, keeping it simple. Plus, I already have borderline high cholesterol and don’t want to jack up my liver values more.
Alphamale500You gotta add some of those cholesterol lowering supps bro! Omega 7, Pterostilbene, Aged Garlic with phytosterols and Inulin soluble fiber! Help straighten your lipids right out. Wouldn't steer you wrong bro!
Just got my bloods back this morning, posted my new lipids in my lab pics. Everything’s back in normal range now! Thanks for your help on it the other day
Alphamale500+1 for keeping up with labs and getting your lipids in check with some supps!!
Alphamale500Oh that's great bro! I'll check em out.
Really? Then I'm surprised your doctor has prescribed trt since you are at very high risk for cardiovascular disease. low t and low shbg is a sign of Mets and increased risk of heart attack. And that is pre med knowledge. AND you say he has you on 200 a week?
Blood pressure is good, insulin resistance is normal, lipids were borderline high but that has only been a recent occurrence, heart is good and body fat is low.
I trust the multiple doctors who have gone over my bloodwork, 2 PCPs, multiple nurses and an endocrinologist. None of which have ever thought I could possibly have METs. Yes, 200mg/wk and I can post up a redacted prescription and copy of my doctors’ diagnosis if you’d like.
why so many different doctors, nurses, etc for a simple diagnosis?
I moved. Had a PCP, he referred me to an endo, after multiple visits with the Endo he found nothing that would cause my condition, diagnosed it as idiopathic hypogondism (said it was probably just genetic), recommended TRT and turned over care back to my PCP, started TRT, moved, got a new PCP. sometimes when PCP isn’t available I see their nurses and they go over my blood work with me and talk with me about my prescriptions.
PcushionSmart man
I would drop the dietary fat down. That seems to be a reasonable caloric intake but with having your fat so high you might get a higher storage of adipose tissue. With 4,500 calories being the goal, I would shoot for 20% of those calories to come from fat. Also make sure to keep your fiber intake at 45 grams or more.
+2 for planning things out, including blood work and riding out TRT for 2 years before cycling
Thats what I had initially looked at doing, but a good friend of mine is a successful trainer and bodybuilder who has been studying macros for years. He convinced me to up my fat intake. I’m going to take his advice for now and see how it plays out for a month while on cycle, and if it’s not working out I’ll switch back to a lower fat diet. Don’t know your own body until you test it out, right?
Totally agree with experimenting to learn your body. As you said, you dont knos until you try.
Do you generally know how your body responds to carbs vs fats in terms of substrate utilization, body composition influence and digestion?
I’m pretty new to most of it, but I’m looking forward to finding out more. My first impression is that i have more energy with fat as my primary source with carbs spread throughout the day. Pretty exciting stuff to figure out, I still have a LOT to learn about diet in general and my body in particular.
The cycle looks ok for a starter. As mentioned lower you need to run the HGH longer; I would start it a few weeks before the cycle; you'll get better results that way.
As to the diet and exercise you know your body; and you have to see how it responds once you begin and make adjustments as needed. + 1 for the work you put into the post!
PcushionYou need to run the Gh longer than 12 weeks to see result. 6 months is minimal.
My bad I’ll edit that up top, I’m planning on running the GH year round. I’m a month in so far.
PcushionGood stuff brother. Happy Pinning!
What are your main lifts work looking like? Rotating percentages? DUP? Linear?
Typically I’ll do 2-3 light warmup sets and focus on form (like for squats warmup I’ll do 10x45, 10x135, 10x225) then once I go into working sets I’ll either do 3x5 at 85%, or 5x75% 3x85% 1x95%, or 3x15@65%. Last squat day I did 3x5@385, which was more than I expected, so next week I’ll go for a new max.
When I first got into lifting years ago as a 6’ 165lb 21yr I tried did Jim wendler’s 5/3/1 and for my calories I was doing GOMAD (usually I only got about half a gallon in) and with beginners gains I got up to 185 in a couple months. I really like the program, and even though I don’t follow it any more, I still incorporate what I liked about it into my workouts.
Gotcha. Yea 531 is a good program. Just not enough volume for me. But he kinda fixed that with joker sets and last set first in the second 531 book.
When what you’re doing stops working for you let me know I can point you at a couple things that are probably right up your alley.
If you’re trying to get as strong as possible during your cycle look into Bryan Alsruhe darkhorse. I think you’d like it given your goals. 3x385 is a good feeling the first time you get it. So close to 4 plates lol. I’d guess you’re probably at 425-430 then.
If your dead is lower than your squat raw, I’m assuming it’s your grip that’s lacking? Make sure you work it at the end of every workout if that’s the case
I’ll start adding that in, what kinda weight do you recommend for the ending deadlifts? You’re right about the grip part, I haven’t bought wraps yet but I think it’s about time if I want to keep progressing.
I’ll check out dark horse when I get some free time today!
I've found straps an absolutely brilliant tool for increasing deads, you are able to hit weights that are much higher than without them, so your erectors and glutes etc are able to get use to and grow to much stronger levels if your grip is limited initially. Your grip will catch up in time if you do other exercises such as weighted heavy chins and overhand barbell rows. Just concentrate on doing regular full range of motion deadlifts until you are hitting at least 600lb's before trying to attack it in segments as you'll end up overtrained and stall.
I refuse to use straps on deadlift unless it’s an axle bar, and even then I only use them when overloading. If I can’t hold it I have no business saying I can pull it. Just do some grip work at the end of each session for 5 mins and you’d be surprised. I was stuck at 445 for like 6 months a couple years ago. Worked on grip for a couple months and my deadlift went up 50lbs.
Rack holds we’re big for me. I’d load up like 120% of my deadlift on a rack set above the knee (so you only have to pull it up a few inches) and hold it as long as I can. 3 sets of that and the end of squat day. Other days try plate toss and catch, bumper plate farmers walls gripping the top... there’s a bunch of things you can do. If you have access to an axle try doing holds with that too
If you have trouble off the floor and that’s why your dead is lower than your squat start incorporating deficit and pause deadlifts. Deficits are easy to set up, just stand on a 45lb bumper plate.
Not sure what you mean by this
I wasn’t sure if you were suggesting going heavy weight for the deadlifts at the end of the workouts or doing lighter weight and more volume.
I really appreciate the advice, going to incorporate this.
Oh no I just meant working your grip at the end of the workout. Sorry if I worded it weird. I’d stick to whatever’s working for you on the volume/weight for your main lift. Or maybe try a new program to switch it up.
Press and I don’t totally agree on the straps. I think they’re great for overloading and I’ll use them very rarely for that, but I wouldn’t count it as my deadlift max If I can’t hold it without straps. And if I pull with straps my grip will fall behind again. But my grip never caught up up until I addressed it directly. Weighted pull-ups and BB rows are a big help but the weight is so much more on deads that I had to do direct grip work. We’re all different tho.
Definitely look into that darkhorse program though. For your goals I think you’ll really like it. I had great results when I ran it last fall. Leaned out, got bigger and put 60lbs on my total. Not bad for 9 weeks
Good luck man.
RustyhookerSo your trt is 200 with blood values at....?
679 ng/dL as of last bloods for peak. Had my blood drawn on the 6th 24hr after injection, so new bloods should be coming in any day now.
RustyhookerSo given 500mg as youre cycle its basically 300mg since trt base is 200. You can grow nicely on a light cycle if gym and foods are on point. I gained 15lbs on light cycle.
That’s about what im looking to do, I boosted my calories 1200 over normal hoping to add about 1lb per week of the cycle. No need to do a heavy cycle for a couple years, if I even ever get to that point.
I would change up your routine to more of a isolation like mon-back, tues-shoulders, wed-legs, Thursday-chest,fri- arms- Saturday-deadlifts and weak areas Sunday rest or do cardio. Could do 20 minutes 3 to 4 times a week cardio. Just my routine. Good luck with it