+ 2 Please advice... 1st cycle...
I''ll start with a quick into..
I'm 30 yrs old.. 5'11... 185lbs... 14% bf ...
My routine:
Day 1: shoulders/biceps/30 mins cardio
Day 2:cardio 30 mins (am) legs (pm)
Day 3: abs/cardio 1hr
Day 4: chest/triceps/cardio 30 mins
Day 5: back/rear delts/traps/ cardio 30 mins
Day 6&7 cardio 1 hr
Diet :
Meal 1: 6 egg whites, 3 whole eggs
Meal 2: 50g whey protein
Meal 3: 6 oz chicken breast 1 cup brown rice
Meal 4: 50g whey protein
Meal 5: fish or steak 8 oz with veg and 1 cup brown rice (post workout)
Meal 6: 1 scoop whey 1 scoop casein
Supplements:
Multi vitamin ( optimen)
Omega 3 6 9
Vitamin c
Vitamin d3
Aminos
Bcaa
I'm thinking of starting my first cycle..
Test E at 500mg a week..
Week1 Monday 500mg Thursday 500mg
Week2 - week12 Monday 250mg Thursday 250mg
Armidex starting week 4 .5 mg every other day.
PCT starting at week 15
Week 15 - 16 40 mg nolvadex everyday
Week 17 - 18 20 mg nolvadex everyday
Please advice if I could do anything different. Or make any changes.
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Edited and Updated Cycle:
My routine:
Day 1: shoulders/biceps/30 mins cardio
Day 2: cardio 30 mins (am) legs (pm)
Day 3: abs/cardio 1hr
Day 4: chest/triceps/cardio 30 mins
Day 5: back/rear delts/traps/ cardio 30 mins
Day 6&7 cardio 1 hr
Diet :
Meal 1: 6 egg whites, 3 whole eggs 1 cup oats cooked, berries
Meal 2: 50g whey protein
Meal 3: 10 oz chicken breast 2 cup brown rice and veg
Meal 4: 50g whey protein
Meal 5: fish or steak 10 oz with veg and 2 cup brown rice (post workout)
Meal 6: 1 scoop whey 1 scoop casein
Depending on how i do in the first 4 weeks I might add an extra meal. Think it will be 6 oz steak and brown rice.
Supplements:
Multi vitamin (optimen)
Omega 3 6 9
Milk Thistle
Vitamin c
Vitamin d3
Aminos
Bcaa
I'm thinking of starting my first cycle..
Test E at 500mg a week..
Week1 Monday 500mg Thursday 500mg
Week2 - week12 Monday 250mg Thursday 250mg
Armidex starting week 4 .25 mg every other day. will increase it to .5 mg every other day or even every day if needed.
PCT starting at week 15
Week 15 - 16 40 mg nolvadex everyday 100mg Clomid daily
Week 17 - 18 20 mg nolvadex everyday 50mg Clomid daily
Lol u don't work legs? Smh
U dont read...
Lol
Everything looks good you have done your homework +1.But what are your goals? Depending on them I could see some changes in your diet that will help. Massive is right on the clomid. Aromasin I never felt the need to use but that is up to you.
My goal is to come out more ripped and slightly bigger. I don't wanna gain too much bf. more a ripped result
You may consider this diet if youd like bro!!
Wake up an do 20-30 min of cardio!
 Meal1: whey protein shake 2scoops/1 egg/1 ccup oats/1 cup plain non fat yogurt, 2tbs cold milled flax seed oil,& 1 bananna.
 Pre workout Meal2: 7 egg whites 3 whole egg w/ 1/2 cup of sweet potatos OR 1/2 cup of brown rice.
 Post workout Meal 3: whey protein shake 2scoops 1tbs flax seed oil.
 Meal 4 : 4-8oz of ground turkey 1/2 cup brown rice
(Meals 1-4 are all before 2pm)
 Meal 5: 6oz chicken breast with 1lb brocholli.
Meal 6: 2 scoops Casein shake with 100% pure almond milk.
Meal 7: 8-10oz fish. Tiilapia and 1/2lb brocholli.
Meal 8: casein shake 2 scoops 30min before bed to fire up the metabolism and feed  muscles through the night.
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supps: multi vitamin. Fish oil, Milk thistle, Saw Palmetto oh n LOTS N LOTS of WATER! have a cheat meal once a week)Â
I like the idea of carbs before 2pm. Although I prefer evening workouts. I seem to have more energy and a much better workout. I've tried morning workouts and my energy level is a lot lower. For me personally it makes a big difference once I've had 3-4 meals before my workout..
you can still run your carbs before 2, you will have enough energy built up and just take in some oats in your post workout shake to replenish glycogen stores
When you say evening workout do you mean before dinner or after?
Well when I say evening workout for me that normally follows up with 2 more meals. So I'd say before dinner... Post workout is normally fish or steak with veg and brown rice and then 2 hrs later I'll finish with 1scoop whey and 1scoop casein shake.
If you want to lean out run after dinner. I run 3 miles at the track after dinner and before my nighttime protein shake during the summer and it really leans me out.
I will def keep that in mind... I do have an excersice bike so might use that... england isnt exactly weather friendly.. its cold and wet.. and summer is kind of a wishful thinking..
I totaly understand bro u can do ur workout in the evening, the diet can stay the same or u can tweak it to fit ur lifestyle..:)
Veggies.. Yes.. I'll def add a good portion of broccoli and carrots with my meals. I haven't tried quinoa yet. I will def keep that in mind. I read its a complete protein source. I'm not a big potato fan.. So will def be between rice and quinoa....
No need to frontload the first week "imo" bro just keep @ 250mg split like u put on weeks 2-12...
As for Adex start at week 4. like you have. And if nipples get sore or sensitive go to .25mg EOD or even ED if still sore or sensitive go to .5mg EOD or ED...Keep taking your AI until you start your PCT..
Heres zewis,cdaddys,&GS pct protocal bro,,they said it works verry well...
Week 1 PCT Aromasin 12.5mg EOD/Nolva 20 Daily/Clomid 100 Daily
Week 2 PCT Aromasin 12.5mg EOD/Nolva 20 Daily/Clomid 100 Daily
Week 3 PCT Aromasin 6.25mg EOD/Nolva 10 Daily/Clomid 50 Daily
Week 4 PCT Aromasin 6.25mg EOD/Nolva 10 Daily/Clomid 50 Daily
You may consider running 6.25mg EOD on Weeks 1-4 if you feel 12.5mg is too strong.
As for your diet it looks good but, try to consider 8 meals instead of 6 so yout body wont get in a catabolic state u know the more meals the more u burn fat... Try to do cardio on empty first thing in the morning i u can and no carbs after 2pm,, if your tryin to get shredded bro then thats how ur diet should be like imo..... But +1 for posting ur diet and going with a good first cycle!!
Ok I'm making change to my diet.
Diet :
Meal 1: 6 egg whites, 3 whole eggs 1 cup oats cooked
Meal 2: 50g whey protein
Meal 3: 10 oz chicken breast 2 cup brown rice
Meal 4: 50g whey protein
Meal 5: fish or steak 10 oz with veg and 2 cup brown rice (post workout)
Meal 6: 1 scoop whey 1 scoop casein
Imo, fit another meal in there. Also add natty peanut butter to your shakes and avocado to a meal for some calorie dense foods. Add some berries into your breakfast as well.
Also start off with Adex eod at .25mg unless symptoms develop.
Will keep that in mind brother...berries in my oats, and pb in my shakes and avocado with steak post workout..
Looks good!
Good advice right there, +1 mate. Most go 100/100/50/50 on Clomid, 40/40/20/20 on Nolva.
Read up on PCT, eat more, but otherwise you've obviously done your research and your first cycle looks on the money. Read CDaddy and Zewi's post about PCT including aromasin, you may wish to embrace it.
Make sure you have everything in place before you start the cycle.
Thank you. I am certainly going to get it all together before I begin my cycle. Will def add clomid 100mg week 15, and 50mg week 16-18..
That was my confusing bit. My target is to come out ripped and slightly bigger. I don't know if I should up my food intake. Specially carbs. As you can see my carb intake is low.
You can always up your carbs if u feel burned out throughout the day with tht diet...