+ 6 Help With Diet and Cycle Plan
My Stats:
Height : 5ft 9in
weight : 169-171 pounds
body fat : 19-21%
Age : 40
My History: since 2005
a. 1 Sustanon + deca cycle
b. 3 NPP + test p cycles
c. 1 Tren test cycle ( i know too early, wont be doing it again before 10 cycles under my belt)
The Last cycle was done in 2015 (Tren cycle)
When i did the Tren cycle i got too big. I dont want to get big. I want to have a lean shredded physique.
I know my body fat is high to even get close to touching the anabolics yet. so i have a set a goal of bringing my body fat to <15% in the next 3 months.
I plan to start my cycle on Ausgust 1.
My Diet Plan:
My Bmr is 2100. i Have my week Divided as follows
a. High Carb Days (H.C) : 1800Kcal total = 190g Protein 200gm Carb 5-10 gm Fat
b. Low Carb Days (L.C) : 1600Kcal total= 190g Protein 80gm Carb 60gm Fat
c. No Carb Days (N.C) : 1600Kcal total= 190g Protein 30gm Carb 80gm Fat
Monday : H.C : Intense Workout
Tuesday : L.C : Medium Intensity
Wednesday : L.C : Medium Intensity
Thursday : H.C : Intense Workout
Friday : L.C : Medium Intensity
Saturday : L.C : Low Intensity
Sunday : N.C : Rest Day
Goal : Body fat < 15% by August 1
Now The plan for My cycle .
Please understand that i have made this cycle after reading tons of articles on here for the last couple of years. I might be very wrong and hence i need all of your input.
14 Week Cycle
Week 1-14 : Test prop: 500mg/ week (EOD) (test prop so that no water rentention)
Week 1-14 : Primo 800mg/week
Week 8-14 : Anavar ( need help with dosage)
Week 4-16 : Aromasin 12.5 EOD starting with 6.5mg EOD first week
Week 8-14 : Masteron 100mg eod
Liver support throughout cycle.
Blood work at start, Middle and end of cycle .
Pct starts 2 Weeks After
Week 16-20
Nolvadex: 40-40-20-20
Clomid : 100 100 50 -50
Please give me your opinion about my plan.
Like i mentioned before but i have been reading articles on here and reading the comments of vets. Please let me know if this plan is solid or do i need to change anything. My end goal is to get to 8-10% body fat.
Thanking in advance
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RustyhookerAt 40, get your dr on board. Full check your hormones and general health. Ask for copy of blood report. Then you know your numbers. Thyroid, test, estro, igf and full checkup.
Then youll also know if its only bad diet or gym diet combo.
basskiller89X2
ttyagithank you guys ...i guess ill have to postpone the cycle even longer ...i get back to u guys ..after i have reached the point where i can start a small cycle. clearly iam in no shape to even think of one
This comment alone assured we all here don't waste our time. Excepting advise as you did will get you much further than you can ever imagine. Do your thing, but do it right. Def keep us updated. Interested on your progress. +1
Firstly well done for coming on here and asking a reasonable question. Let me see if I can help.
So let’s just put the cycle to one side for now. It’s a moot point as your sole focus will need to be on dropping some BF first and maintaining muscle. At your current stats I don’t feel you will have enough of a muscle mass to warrant a cycle at 15% BF. So you may need to do a few natty cycles of cutting and bulking first. That said let’s get you to 15% first and take a look at a pic and go from there.
So now the cut. Your calculations are all off. Even when moderate activity your TDEE is 2688. So you should be setting your macros at around 2100 per day and carb/calorie cycling around that. So try this:
Low carb day x 2 per week
Protein 185g
Carbs 130g
Fats 90g
Moderate carb days x 3 per week
Protein 185g
Carbs 200g
Fats 60g
High carb days x 2 per week
Protein 185g
Carbs 230g
Fats 50g
That will get you going. Drop 2lb and knock of 10g of carbs and 2 of fats and keep protein stable. Lots of LISS cardio and lifting to maintain strength and therefore muscle. This way will give you the best opportunity to diet down and not loose too much muscle.
I will say this about your cycle it’s total overkill for where you are. If/when you are ready a simple test cycle with some proviron possibly with dialled in estrogen (AI use) and a well thought out diet is all you need.
Shout if you have questions.
Very well said.
That's what I would have said. Muscle base clearly won't warrant a cycle yet. Strip the fat off, prime the body with awesome nutrient partitioning due to low bodyfat and steroid like gains can easily be made naturally at your current stage of development. Then I would run a cycle but not the one you have outlined here. By the way, you don't need to run a cycle to become lean and shredded. Compounds don't make you lean and shredded, your diet does.
First, Test is test. One test based estered product is not any better or worse in regards to water retention. Simply a myth perpetuated by dare I say it, bro-science.
Diet is the key to water retention , always. Not which ester is being utilized for administration.
Next, 6.5 of exemestane eod to begin with seems counterintuitive. Unless you are hyper sensitive and are severely gyno prone, this is an exorbitant dosage. Also figure in the in the first week your exogenous test is only beginning to start to convert to estrogen in the first place. Be wary of crushing your estrogen.
Third, less than 2k total calories per day are is more akin to the diet of a bird than a bodybuilder. 19% bodyfat at 169 is way too much bodyfat anyway you slice it. Why even carbs in the diet plan, sounds like the perfect candidate for keto to me. All food for thought.
And lastly, why even cycle? You state you wish to get lean and cut. Why not mindfully make a focused plan and take action naturally? Steroids, while raising the metabolism are not fat burners. Focus, resolve, and dedication to training, cardio , and most especially diet is the key to getting lean, cut, and in shape. Not exogenous chemicals.
I would strongly reconsider your current planned course of action. Good luck
What I would suggest
Lower your body fat first
Then run a cycle specially with short ester you will not see much benefit from it
I wouldn’t run primo and mast at the same cycle
Other people would but I wouldn’t it’s just personal thou
I don't see how a different ester would cause less water retention, from my understanding water weight comes from diet (too much sodium low potassium) and due to high estrogen which tests obviously causes (maybe due to steady bloodlevels coming from prop? which might cause less spikes in your test levels i don't know) , as for primo your bodyfat is too high for it same with mast, i don't think it will help you a lot, your problem is diet related, with proper diet you can drop the bodyfat without those compounds
also with primo you need wayyyy more protein intake
+1 for setting goals and staying away from harsh compounds like tren
+1 for having a solid plan and not rushing things bro
I have never ran primo or mast so I don't have much to contribute here, but I do want to give you a big +1 for actually providing all of the needed info and structuring your post in the proper manner to get quality advice and knowledgeable feedback. As opposed to the "This is what I am going to do, someone please co-sign" template that we are seeing so much of. I will say that you are on the absolute right track by getting your bodyfat down first, test prop will result in less estrogen conversion and water retention and good call on planning to get blood work done at start, middle and end of cycle.
ttyagiAddition : i plan to start my cycle on August 1. But currently iam working on my diet and working out to reduce the fat to <15% till august 1. if i dont meet my goal then i will push it down another month or so on