my first cycle n plan

[ecy monster]

hi mates
first time user of this forum
ive been bodybuilding now for 3 years and have acheived a considerable physique
i am currently 85 kilograms, 6 feet tall n approx 10% bf
my results have obviously slowed due to either a training error or weak diet
i am consuming 4000 calories atm n my progress is minimal, sum sort of platue
i have decided after alot of reseacrch to domy first cycle
i was going to run test ethanate at 500mg a week for 10 weeks and kik start it wif 3 weeks of 30mg dbol, I AM NOT PREPARED TO INCREASE DOSAGES, that is the most iwanna take
i was wondering once i start my cycle in about 3 or 4 weeks wat type of diet i should follow? i know people say shoot for 5000 calories but im wondering jus how much should be protein n ho much should be carbs, my idea was 250 to 300 grams of protein daily and the rest carbs, fats would jus cum naturaly from rice, steak, tune etc
also i am very curios about the workout as i c sum people saying do 12 sets a muscle group a week n su say 6 set, obviouslt this varies depending on wat muscle group were talking about
i would like to know from people who do cycles wat kind of workout they do, nd its frequency
any advice would be appreciated
this is my current workout btw
monday chest/shoulders/triceps
2 sets bench
2 sets dips
1 set incline press
2 sets bench dips
2 sets barbell shoulder press
1 sets dumbell shoulder press
2 sets tricep press down
2 sets lateral raises
REST
wednesday back/ traps/ biceps
2 sets lat pull down
1 sets pull up
2 sets dumbell rows
1 set upright ros
2 sets shrugs
2 sets bicep hammer curls
REST
friday legs/ calves/ abs
2 sets squat
1 set still leg deadlift
1 sets 45 degree leg press
2 sets leg curls
2 ets calve raises
superset of 40 crunches, 30 leg raises, 30 double crunches, 30 crunch wif leg raised

 

[C Manson]

no offence mate but if you having to ask questions about diet and training your not ready for aas.

 

[thebigoz]

The most important question here - how old are you?

Also - your training routine looks pretty shitty to me. What's with the limited amount of sets...? 2 sets of bench/squats? huh?!

I also don't see deads anywhere, apart from the stiff legs.

You're only training 3 days a week? Not enough with a routine like that.


In my opinion, you need serious work on your routine. I have no doubt this will be hindering your gains. It doesn't look like you are training hard at all. If I was only training my chest for 7 sets a week (only 2 of which are bench) then I wouldn't be expecting to gain either.


My recommendation - read/research the diet/weightlifting forums. They have a plethora of knowledge to help you build a solid routine.

 

[KeepinMyGains]

Should be doing sets of 3 at least to your routine. Got to agree with what the other guys say about your workout regimen to me it looks like a maintenance workout meaning your working out to just maintain the current mass that you have. If you want a better workout regimen check this sticky out http://www.elitefitness.com/forum/w...uilding-training-help-new-routine-612272.html

 

[Ezekiel]

hi mates
first time user of this forum
ive been bodybuilding now for 3 years and have acheived a considerable physique
i am currently 85 kilograms, 6 feet tall n approx 10% bf
my results have obviously slowed due to either a training error or weak diet
i am consuming 4000 calories atm n my progress is minimal, sum sort of platue
i have decided after alot of reseacrch to domy first cycle
i was going to run test ethanate at 500mg a week for 10 weeks and kik start it wif 3 weeks of 30mg dbol, I AM NOT PREPARED TO INCREASE DOSAGES, that is the most iwanna take
i was wondering once i start my cycle in about 3 or 4 weeks wat type of diet i should follow? i know people say shoot for 5000 calories but im wondering jus how much should be protein n ho much should be carbs, my idea was 250 to 300 grams of protein daily and the rest carbs, fats would jus cum naturaly from rice, steak, tune etc
also i am very curios about the workout as i c sum people saying do 12 sets a muscle group a week n su say 6 set, obviouslt this varies depending on wat muscle group were talking about
i would like to know from people who do cycles wat kind of workout they do, nd its frequency
any advice would be appreciated
this is my current workout btw
monday chest/shoulders/triceps
2 sets bench
2 sets dips
1 set incline press
2 sets bench dips
2 sets barbell shoulder press
1 sets dumbell shoulder press
2 sets tricep press down
2 sets lateral raises
REST
wednesday back/ traps/ biceps
2 sets lat pull down
1 sets pull up
2 sets dumbell rows
1 set upright ros
2 sets shrugs
2 sets bicep hammer curls
REST
friday legs/ calves/ abs
2 sets squat
1 set still leg deadlift
1 sets 45 degree leg press
2 sets leg curls
2 ets calve raises
superset of 40 crunches, 30 leg raises, 30 double crunches, 30 crunch wif leg raised

I have to agree w/ the other bros here. Your routine could use some improvment imo...

As an example here is what my Chest / tri say looks like.

decline Dumbells 3 sets x 8-10
Incline Dumbells 3 sets x 8-10
Flat Bench 3 sets x 8-10
Some type of cable (I switch it up every wk. 3 sets x 8-10

V-bar push downs 3 sets x 8-10
Rope 3 sets x 8-10
skull Crusher 3 sets x 8-10

This is just meant as an example... But I think perhaps you should research a little more..

Blessings,

 

[ConanX]

Like everyone else suggest, change up your training routine to look more like a BODYBUILDER's routine (not a cardio circuit, no offense) and you will break through that plateu no prob.

 

[ecy monster]

thanx guys
well routines low in volume coz ive never been able to grow doing 6 sets for tris or 9 sets for chest, i use to train that way n never acheived great reults
this routine gave me the best reults to date but obviuosly have dlowed so it does need to be changes
i asked about the diet because atm mines been giving me fine results ut id like to know wat kind of dit would be good for a steroids cycle since this will be y first cycle, im 20 years old btw
if yous dont like my routine wat would u suggest if i was doing a cycle,

 

[thebigoz]

I would suggest you ask in the weight lifting/training forum.

Starting a cycle and a new routine at the same time is a bad decision. You should get used to a SOLID routine that works before even considering a cycle.

I would also suggest that you shelve the cycle idea completely, given you're young and your natural test should be more than enough to help you keep gaining (providing you have a solid diet and routine).

We aren't going to give cycle advice to someone of your age.

 

[dabuffguy]

You are 20 years old. Do not post in the AAS section asking for advice if you are under 21 years of age.