First cycle advice

[Colstreamer]

Hi guys, I'd like some advice, I'm 32, been lifting since I was 24 but have never managed to break 110kg (242 lbs) 1 rep max bench. I'm 6'1" and 110kg (242lbs) at about 18% bf usually lower but a knee injury is preventing me from running at the moment. I'd like to try some gear and was think of something mild to start with, I've read on here that Primobolan and Winstrol are mild and good for strength gains. What's your opinion? Which steroid do you recommend? How long should I take it for? What dose? And what PCT?

Thanks on advance to any and all who reply!

 

[ishaq]

if your main goal is to break your platue bench id look into changin your diet and training to break the platue cause to be totally honest with you that isnt much of an impressive bench for someone of your weight and size, ive got a 1 rep max of 130kg and i weigh in at 70kg on a good day, try changing up your routine throw in some super sets hammer ur skulls crushers and close grip bench get your tricep bustin out, if you was to start a cycle id just go with a simple test 500mg a week for ten weeks.

 

[C0LUMB0]

welcome to the site bro

testosterone only, is your best option for a first cycle.

8-10 weeks @ 500mg

test e or test cyp are good choices

there are numerous threads on first cycles fully laid out including ancilliaries and PCT.

have you done plenty of reading / research into all things associated with running AAS ....side effects , shut down etc.
dont start the cycle and then try to play catch up on the research...its the dumbest thing folks do...and can lead to problems further down the road.

so, read the stickies ...search and read as many threads on first time cycles as you can.

then post up YOUR proposed cycle including pct, ancilliaries ( AI's AND HCG ) ,support supps and diet.

 

[Judo Tom]

I feel the same as COLUMBO. First cycle should be test only 8-10 weeks. With a kick ass pct.

 

[stevesmi]

if your knee is hurt then you shouldn't cycle until you are 100%. part of improving your upper body strength involves building a trunk at the bottom. you cannot just work out your upper body and neglect lower body.

also at your size and bodyfat (which i beleive is 20%+, not 18% baed on your stats... yes i know on the internet numbers get fudged) a buddy of mine is moderately built and is 6 1 and 195 pounds and benches 300+ and his bf is 13%.. so i dont see how you could weigh 50 pounds more than him carrying less muscle and just 5% more fat. i would never recommend running AAS to someone of your size.. the heart health risks are too high.

get your knee healthy. hit the treadmill and get that bf down to 15% and weigh down to 210. then i would be glad to help you. quite honestly if you cycle now you will be dissapointed of your results you get.

it starts with diet and then cardio is secondary.. with a hurt knee you need to be extra strict with your diet. i would be glad to help you.. list your current diet and lets see what we can add and delete

also put down your lifting routine, if you are open to changing things there then we can get you on something that will improve your lifts.. you can still work out your legs even with a hurt knee btw. you just can't do compound movements of course, but you can still use machines where you can keep your knee still and not put pressure on it.

 

[Colstreamer]

Hey thanks for the replies, looks like I won't need anything for the moment apart from a change in my routine and diet. Ok so you asked me to list my diet and routine.

Breakfast: bowl of porridge with sliced banana and a large coffee with skimmed milk.

Lunch: green leaf salad with a tin of tuna 185g and 2 pints of water

Post workout: protein drink and a baked potato with nothing on it although I need another couple of pints of water to be able to get it down, it's so dry.

Evening meal: steak/pork/chicken usually between 300-400g and more salad

I also take apples to work with me to eat between meals, usually 3 a day.

My routine is simple as hell.
Monday: bench press 3*8
Incline Dbell press 3*8

Tuesday: pull ups 3*8
Seated cable row 3*8
Single arm rows 3*8

Wednesday: rest

Thursday: deadlift 3*8
Squat 3*8
Clean and jerk 3*8

Friday: handstand push ups 3*4 (all I can manage)
Upright rows 3*8
Shoulder press 3*8
Lateral raises 3*8


I'm getting physio for my knee and it only really bothers me when I run or if I have to go up a lot of steps. If it's aching I skip training legs but I can usually manage without feeling anything.

 

[stevesmi]

Hey thanks for the replies, looks like I won't need anything for the moment apart from a change in my routine and diet. Ok so you asked me to list my diet and routine.

Breakfast: bowl of porridge with sliced banana and a large coffee with skimmed milk.

Lunch: green leaf salad with a tin of tuna 185g and 2 pints of water

Post workout: protein drink and a baked potato with nothing on it although I need another couple of pints of water to be able to get it down, it's so dry.

Evening meal: steak/pork/chicken usually between 300-400g and more salad

I also take apples to work with me to eat between meals, usually 3 a day.

My routine is simple as hell.
Monday: bench press 3*8
Incline Dbell press 3*8

Tuesday: pull ups 3*8
Seated cable row 3*8
Single arm rows 3*8

Wednesday: rest

Thursday: deadlift 3*8
Squat 3*8
Clean and jerk 3*8

Friday: handstand push ups 3*4 (all I can manage)
Upright rows 3*8
Shoulder press 3*8
Lateral raises 3*8


I'm getting physio for my knee and it only really bothers me when I run or if I have to go up a lot of steps. If it's aching I skip training legs but I can usually manage without feeling anything.

well your diet needs some tweaking but it isn't that bad at all.

let me simplify it like this.. get rid of the dairy and red meat for the time being.. you can add it back in later once you get down to a solid weight. swap in a lot of fruits and veggies. and drink a lot of water, even more than you do now.. that will help right off the bat. also swap in sweet potato instead of white potato

as far as your workouts.. i like your splits a lot. however you aren't doing enough sets. i would like to see you go 15 sets per day instead of the 6-9 sets you are currently doing. go heavier and don't be worried about getting 8 reps every set... just go to failure. if that means 5 reps or 12 reps.. push yourself.. i feel like your workouts are just mantaining what you got, they aren't pushing your body enough to really get stronger.

start out with compound lifts and then speed up your workout when you isolate. you can get more ideas in the weightlifting section of the site. bottom line is you gotta push yourself more and challenge your body. don't just do 6 sets then leave the gym and expect to get stronger.

 

[zedhed]

I really like what steve said but I also really like 5x5 workout plans. You might just wanna google StrongLifts 5x5 and see what you think bro. Steves advice is excellent as always.

 

[Colstreamer]

Thanks for the help guys, I'm gonna take Steve's advice and make the necessary dietary changes and increase the number of sets I do. Quick question; should I just increase the number of sets for the exercises I'm currently doing or should I add some others?

 

[stevesmi]

^^^add in others but start out with compound lifts.

over time you will figure out a workout that works best for you.