My 1st cycle

[clayajvoss]

Wow bro for being 5'11 you could weigh alot more than 175. so 3 days a week, how many days/ hours can you for sure dedicate to a work out. do you have any diet restrictions? whats your budget like?

I try and spend an hour in there at a time but I'm seriously fixing to up that drastically! My diet is pretty sucky but I'm just not very educated on the proper diet and budget is not a problem for the stuff I need to make this work!

 

[gymjunkie09]

I try and spend an hour in there at a time but I'm seriously fixing to up that drastically! My diet is pretty sucky but I'm just not very educated on the proper diet and budget is not a problem for the stuff I need to make this work!

1 hour of weight trianing is all that's necessary to gain, anything more and you're risking overtraining. You don't grow in the gym. Proper recovery time, rest, and diet is what's gonna make you grow along with a proper routine of course. My suggestion is to try something like bill star's 5x5 routine and research a proper diet. If you use this type of routine, eat big and clean along with plenty of rest you WILL grow. If you need help with setting up a diet feel free to pm me or hit the diet section of the forum and you will get plenty of help

 

[clayajvoss]

1 hour of weight trianing is all that's necessary to gain, anything more and you're risking overtraining. You don't grow in the gym. Proper recovery time, rest, and diet is what's gonna make you grow along with a proper routine of course. My suggestion is to try something like bill star's 5x5 routine and research a proper diet. If you use this type of routine, eat big and clean along with plenty of rest you WILL grow. If you need help with setting up a diet feel free to pm me or hit the diet section of the forum and you will get plenty of help

Thanks for the help! I will take all the advice I can get!

 

[Ranger11B]

ok so I am going to give you a very basic work out routine, nothing crazy just to get you back in the swing of things. As you platue from this work out you can switch it up. The point of this is to get all your musle groups in twice a week, get back used to being worked and promote good growth hormone.

Monday Chest/tri 5 sets x 10 reps
Bench
military press
flys
iso wides
incline bench
seated machine dips
flys
rope pull downs

Tues legs/core
squats
leg press
leg extensions
hamstring curls
calf raises (seated weights or machine)
abs (your choice i like leg raises, elevated/weighted sit ups, crunches , incline rocky)

wed back and bis
pull ups or pull downs wide
seated rows
ez bar curls
hammer curls
preacher curls
and i cant think of the name but its like a seated row but the bars are above head level and you pull the weight back..its an iso machine ill get back on that one
dead lifts

Now you repeat for thurs thru sat but its lower weight higher reps

 

[gymjunkie09]

ok so I am going to give you a very basic work out routine, nothing crazy just to get you back in the swing of things. As you platue from this work out you can switch it up. The point of this is to get all your musle groups in twice a week, get back used to being worked and promote good growth hormone.

Monday Chest/tri 5 sets x 10 reps
Bench
military press
flys
iso wides
incline bench
seated machine dips
flys
rope pull downs

Tues legs/core
squats
leg press
leg extensions
hamstring curls
calf raises (seated weights or machine)
abs (your choice i like leg raises, elevated/weighted sit ups, crunches , incline rocky)

wed back and bis
pull ups or pull downs wide
seated rows
ez bar curls
hammer curls
preacher curls
and i cant think of the name but its like a seated row but the bars are above head level and you pull the weight back..its an iso machine ill get back on that one
dead lifts

Now you repeat for thurs thru sat but its lower weight higher reps

not a bad routine but 5 sets of 10 is a littel much don't you think?, and then running it right back thurs. thru sat with higher reps?Idk bro looks like overtraining to me Especially since he isn't gonna be juicing

 

[Ranger11B]

diet is somthing thats really hard to give exact advice on , budget , tatse time are all factors but you want protein.. i eat upwards of 2 punds of meat per day at a minimum. so fish of course albacore tune, salmon, ect. lean ground beef , ground turkey, baked chicken. These are going to likely be your staple. eggs are great sources of protein i eat 3 in the morning and 3 before bed all hard boiled. i was just introduced to the protein plus pasta barillia (prob effed up that spelling) so its a good carb to have for lunch/dinner. oatmeal i think is the easiest breakfast carb. cut your sugars, soda, and chips lol.... you want clean good foods this will promote energy and mood. veggies with lunch and dinner. sweet potatoes, green beans, pretty much anything minus iceburg lettuce and celery

cals- dont know what you calculation is but im gonna say you want about 4000 cals/ed (im only 5'9 190 and i can eat cookies and cream ice cream all day and not gain an effin pound so i try to smash cals) and 2 grams of protein for every pound you weigh

 

[Ranger11B]

not a bad routine but 5 sets of 10 is a littel much don't you think?, and then running it right back thurs. thru sat with higher reps?Idk bro looks like overtraining to me Especially since he isn't gonna be juicing

yea could be , i just dont expect the weight to be super high with that set up the sets/reps could be adjusted. its going to suck for the first couple weeks bc its going to be a shock to the muscles esp back and legs but its going to promote good groth hormone help with depp sleep and hit secondary muscles all week.

 

[Ranger11B]

as for the supps.

Ntkts - pre workout energizer youll want this trust me
protein- i prefer big blast from protein factory but wheytobuild sold by need to is a good protein
gear- this will make all the proteins you eat complete compunds thus giving you the ability to use and count them
need2slin- this may be good for you pending your diet in the past compared to what it will be basically direct to the muscle
n2matrix- great night time protein you will notice great gains with this
347- will up your test levels increased test means better workouts, decreased recovery times, increased sex drive all around good shit...

all of this is avail on needtobuildmuscle.com minus big blast protein and you can use promo code needto139 for a discount

 

[RADAR]

I'm new to steroids but I have several buddies that have talked me into it! I have worked out on and off for a while but I just can't seem to get any bigger...... I have recently purchased some Test E and was going to try it by itself my 1st cycle..... My goal is to gain about 15 or 20 pounds with a good diet and working out really hard! I'm 5'11 and weigh about 175 and I'm approx 12% body fat but I've never had trouble getting that down..... My question is.... Will my goal be possible with just the Test E and if not what can I expect to be a reasonable goal?

No! Because you have not gotten down a solid diet and this working out on & off Sure won't get you bigger. You should Be committing Every day 4-5 days a week Sweating down to the bone going to pure failure until you feel weak in the knees,Thats what your training should look like ,you don't need steroids at this time ,you need to get seroius with your training & diet.
Stop Thinking about short cuts a yrs from now no one will ever be able to tell you even took steroids because you didn't know how to train or how to get Extra Calories to feed that new muscle.

This is what your diet should look like http://www.elitefitness.com/forum/a...-build-muscle-loose-fat-then-read-712503.html

 

[gymjunkie09]

yea could be , i just dont expect the weight to be super high with that set up the sets/reps could be adjusted. its going to suck for the first couple weeks bc its going to be a shock to the muscles esp back and legs but its going to promote good groth hormone help with depp sleep and hit secondary muscles all week.

solid advice on the diet tho +1