My first cycle. .

[slaabrokk]

I will give you my 2 split program and diet later today.

Going out of office!

Thank you

doesn't matter if you are getting twice your body weight in protein. there is more to building muscle then just drinking shakes and protein bars and getting 400 grams of protein a day.

you need whole foods you need macro's, you need calories.

list a typical day of food for you so i can help you.. don't just tell me "i am getting 2X my body weight in protein" that doesn't mean anything to me.

i understand no one wants to hear that their diet needs to be fixed but yours DOES i am 100% certain. also you said you have a 2 day split workout. are you even working out your legs? dedicating an entire workout to the legs? NOPE, you aren't. are you doing squats? deadlifts? nope you are not. the legs are where you can gain 15 pounds of muscle instantly if you start training them correctly.

 

[slaabrokk]

doesn't matter if you are getting twice your body weight in protein. there is more to building muscle then just drinking shakes and protein bars and getting 400 grams of protein a day.

you need whole foods you need macro's, you need calories.

list a typical day of food for you so i can help you.. don't just tell me "i am getting 2X my body weight in protein" that doesn't mean anything to me.

i understand no one wants to hear that their diet needs to be fixed but yours DOES i am 100% certain. also you said you have a 2 day split workout. are you even working out your legs? dedicating an entire workout to the legs? NOPE, you aren't. are you doing squats? deadlifts? nope you are not. the legs are where you can gain 15 pounds of muscle instantly if you start training them correctly.

I will try to translate my 2 split training program, and describe my diet for you. .

Monday: (day1) Squat lift ( 5*5) - Leg curl(3*11) - toe lift - Benchpress (5*5)-Incline bench manual (3*11)- Dips (3*15)

Tuesday: (day2) Deadlift (5*5)- seated rowing (3*11)- Side raise manual (3*11)- Hammercurl ( 4*6-8)-Bicepscurl with rod (3*11)- frenchpress (3*11)- The plank (3* max)

Thursday: (day3) Squat lift ( 5*5)- Lex extensions (3*11) Benchpress (4*15) Dips (3* max)- flyes (3*11) The plank on the side (3 * max)

Friday: (day4) Chins (5*5)- Front bowed rowing (3*11)- Shrugs (3*11)- Seated bicepscur (4*6-8)- consentration curl ( 3*10)Leg lift (stomach) (3*11) - Crunches. . .



When it comes to diet, first in the morning i intake Oatmeal (ca 3-4dl) with banana, a glass of milk, and a proteinshake.

Luch i eat 4-5 eggs and 2 chicken legs with some brown rice. (sometimes dark bread wih cottage chesse and ham instead of eggs)

Dinner i can eat 3-400 gram of salmon/chicken/pork with vegetables and a little rice.

Between every meal i drink proteinshake, eat nuts (without salt) And eat a lot of fruit.

After training in evening i eat 4-5 eggs, shake, and bread with mackerel (fish) in tomato sauce.


This is what i regularery eat during a day.


Hope its not too confusing for you, used google translate a lot

Please correct me if all of this i wrong!

 

[zsimpson22]

I'm no expert but in my opinion get you some hcg and start using it right away since your already in week 3. Use it up until the week before you start pct. Get you an AI just to have in case.

 

[stevesmi]

you are not dedicating an entire workout to legs. i told you this earlier in this thread cause i deal with underweight guys all the time who can't put on weight and that is the #1 problem they have. I see this at the gym all the time, every single skinny dude spends their time in front of the mirror doing curls and butterflies.. instead of spending time on the squat rack. this is why you are having trouble putting on weight. move to a 3 day split instead. try the split i have in my signature below, click on that and read.. you will like that better.

your diet if you are being for real is good i suppose. but i still would like to see you eat more real food and not so many shakes. aim for 5-6 meals a day, not just 3. a protein shake doesn't count as a meal unless its N2bulk which is like no other thing out there and contains real food. i also have a bulker diet in my signature as well. i would read that and get some more ideas.

gotta eat big and lift big to get big. example for breakfast 3 scrambled eggs with olive oil, 2 pancakes with honey, and a turkey sandwich on whole grain bread with lettuce and tomato. that is eating big and since you are a skinny carrot you should be eating big right now and not worry about anything else. granted you eat clean of course, not saying eat mcdonalds and fried crap.

the cycle you are on is gonna boost your appetite and make it easier to eat big, but when you come off then what? are you gonna go back to protein shakes?

do you see why its a waste to run steroids now? you won't get as much as you could out of your cycle.

 

[Mr-Equipoise]

Hi!

I am a 26 year old man from Norway. Been training good for about 2 years. 3-4 times a week.
180cm tall and 75 kg.

I just want to know if my cycle seem ok, and if something is wrong please advice me. .

I have started a test only cycle. testosterone enanthate, inject 2 times a week (500mg a week)
will do this for 12 weeks, and then start nolvadex for 3-4 weeks.

Been told that since it is only for 3 months, and my first cycle, nolvadex is all i need on pct.

I am on my 3 week now, and have gained about 5kg, and feel very strong!

Is this ok?

Thank you in advance. .

Dont let them fuck with ur brain ur cycle looks verry good , all u need 2 do is add clomid for 3 weeks after 2 weeks from ur last injection :
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Week 1 300 mg 100 mg 100 mg 100 mg 100 mg 100 mg 100 mg
Week 2 100 mg 100 mg 100 mg 100 mg 50 mg 50 mg 50 mg
Week 3 50 mg 50 mg 50 mg 50 mg 50 mg 50 mg 50 mg

 

[RADAR]

you are not dedicating an entire workout to legs. i told you this earlier in this thread cause i deal with underweight guys all the time who can't put on weight and that is the #1 problem they have. I see this at the gym all the time, every single skinny dude spends their time in front of the mirror doing curls and butterflies.. instead of spending time on the squat rack. this is why you are having trouble putting on weight. move to a 3 day split instead. try the split i have in my signature below, click on that and read.. you will like that better.

your diet if you are being for real is good i suppose. but i still would like to see you eat more real food and not so many shakes. aim for 5-6 meals a day, not just 3. a protein shake doesn't count as a meal unless its N2bulk which is like no other thing out there and contains real food. i also have a bulker diet in my signature as well. i would read that and get some more ideas.

gotta eat big and lift big to get big. example for breakfast 3 scrambled eggs with olive oil, 2 pancakes with honey, and a turkey sandwich on whole grain bread with lettuce and tomato. that is eating big and since you are a skinny carrot you should be eating big right now and not worry about anything else. granted you eat clean of course, not saying eat mcdonalds and fried crap.

the cycle you are on is gonna boost your appetite and make it easier to eat big, but when you come off then what? are you gonna go back to protein shakes?

do you see why its a waste to run steroids now? you won't get as much as you could out of your cycle.

Listen to Steve

Your Diet should Include Feed in their natural state,not Processed
Basically your diet should be like this
You need at least 6-7 smaller servings per day with some protein in each., You can do this by eating clean whole foods,not processed.
Protein should come a variety of things.Seafood is one of the best sources of Protein because it's usually low in fat. Fish such as salmon is a little higher in fat but it is the heart-healthy kind: omega-3 fatty acids.

White-Meat Poultry
Stick to the white meat of poultry for excellent, lean Protein. Dark meat is higher in fat. The skin is loaded with saturated fat, so remove skin before cooking.

Milk, Cheese, and Yogurt
Not only are dairy foods -- like milk, cheese, and yogurt -- excellent sources of Protein but they also contain valuable calcium. Choose skim or low fat dairy to keep bones and teeth strong, prevent osteoporosis, and enhance weight loss.

Eggs
Eggs are one of the least expensive forms of Protein. The American Heart Association says normal healthy adults can safely enjoy an egg a day.

Beans
One-half cup of beans contains as much Protein as three ounces of broiled steak. Plus, these nutritious nuggets are loaded with fiber to keep you feeling full for hours.

Pork Tenderloin
This great and versatile white meat is 31% leaner than 20 years ago.

Soy
Twenty five grams of soy Protein daily can help lower cholesterol and reduce the risk of heart disease. Combine soy Protein foods like tofu with a healthy low fat diet.

Lean Beef
Lean beef has only one more gram of saturated fat than a skinless chicken breast. Lean beef is also an excellent source of zinc, iron, and vitamin b12.
Extra Virgin olive oil added to salads is a good way to help the body get its share of vital nutrients also.
Protein on the Go
Check out Needtobuildmuscle.com for excellent protein sources

Unstanding how to eat,The best way to provide the diet with complex carbohydrates is to consume foods in their most natural state such as oatmeal, bran and brown rice.
Bran

Wheatgerm

Barley

Maize

Buckwheat

Cornmeal

Oatmeal



The food list below shows good sources of complex carbohydrates.


Pasta

Macaroni
Spaghetti
Brown rice

Potatoes

Other root vegetables
Wholemeal breads

Granary bread

Brown bread

Pitta bread

Bagel

Wholegrain cereals

High fiber breakfast cereals

Porridge oats

All bran

Wheetabix

Shredded wheat

Ryvita crispbread

Muesli

Cassava

Corn
Yam

Oatcakes

Peas

Beans

Lentils

For energy you also need simple carbs thruout the day
Apples

Blackberries

Blackcurrants

Cherry

Cranberries

Grapefruit

Kiwi

Lemon

Melon

Oranges

Peach

Pear

Plum

Raspberries

Strawberries

Grapes

Raisins







RADAR

 

[slaabrokk]

you are not dedicating an entire workout to legs. i told you this earlier in this thread cause i deal with underweight guys all the time who can't put on weight and that is the #1 problem they have. I see this at the gym all the time, every single skinny dude spends their time in front of the mirror doing curls and butterflies.. instead of spending time on the squat rack. this is why you are having trouble putting on weight. move to a 3 day split instead. try the split i have in my signature below, click on that and read.. you will like that better.

your diet if you are being for real is good i suppose. but i still would like to see you eat more real food and not so many shakes. aim for 5-6 meals a day, not just 3. a protein shake doesn't count as a meal unless its N2bulk which is like no other thing out there and contains real food. i also have a bulker diet in my signature as well. i would read that and get some more ideas.

gotta eat big and lift big to get big. example for breakfast 3 scrambled eggs with olive oil, 2 pancakes with honey, and a turkey sandwich on whole grain bread with lettuce and tomato. that is eating big and since you are a skinny carrot you should be eating big right now and not worry about anything else. granted you eat clean of course, not saying eat mcdonalds and fried crap.

the cycle you are on is gonna boost your appetite and make it easier to eat big, but when you come off then what? are you gonna go back to protein shakes?

do you see why its a waste to run steroids now? you won't get as much as you could out of your cycle.

Thank you for giving me so much valuable info

I will definetaly check out your 3 split, even though i am very happy with mine. I feel i get really good progress in the squat, and i AM taking my leg training seriously. More seriously, than most of my friends, who tend to skip legs from time to time. .

In diet, you dont mean i should skip shakes totally? i do not dedicate a meal to only a proteinshake. i just add to my meal, directly after trainig, and sometimes between meals. I also add some other products to my shake as, BCAA, and L-Glutamin after training. . Dont know if it's really nessesary, but i feel it helps. .

And yes, i feel i can like a horse now on this cycle, so eating much is not a problem for me. .

I understand you are questining me about starting test, but now that i already have started, i'm only trying to make the best out of it. .

Thanks!

 

[slaabrokk]

Dont let them fuck with ur brain ur cycle looks verry good , all u need 2 do is add clomid for 3 weeks after 2 weeks from ur last injection :
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Week 1 300 mg 100 mg 100 mg 100 mg 100 mg 100 mg 100 mg
Week 2 100 mg 100 mg 100 mg 100 mg 50 mg 50 mg 50 mg
Week 3 50 mg 50 mg 50 mg 50 mg 50 mg 50 mg 50 mg

Lol. . At least they have some good info also, not only criticism

So you mean add clomid to the nolva, or only clomid?

 

[JLowe7]

Hi,

Sorry if I haven’t posted this correct, first time using a forum!

I was hoping you guys could educate me a bit regarding my first cycle? I used to generally train at least 4 times a week for about a year 3 years ago when I was at college but due to starting work I just didn’t have the time anymore. Now I have decided to get back in the gym and get dedicated again as I was starting to get out of shape and lost a lot of weight so have been back for the last month everyday.

My workout consists of weight training 5 days a week and cardio 2 days a week. I have got my diet in check and eating healthier than ever before although not eating like crazy which I know I need to step up!

So ive decided to start a cycle of Anavar and started yesterday at 40mg per day and plan to do this for 8 weeks, maybe increasing the amount towards the end. My sole purpose for getting back into the gym is to rip up and put a bit of size on. I don’t know my exact stats but I’m 25, 6’4 and about 180pounds, when I used to train 3 years ago I got up to about 220 but wasn’t really ripped and only took protein shakes. At the start of the month I had no definition but after 4 weeks hard training my muscles are coming back and I’m starting to see my abs very slightly.

I just want to know really if I’m going about this the right way in terms of the cycle and will I see a deference at all?

Thanks in advance!

 

[slaabrokk]

Hi,

Sorry if I haven’t posted this correct, first time using a forum!

I was hoping you guys could educate me a bit regarding my first cycle? I used to generally train at least 4 times a week for about a year 3 years ago when I was at college but due to starting work I just didn’t have the time anymore. Now I have decided to get back in the gym and get dedicated again as I was starting to get out of shape and lost a lot of weight so have been back for the last month everyday.

My workout consists of weight training 5 days a week and cardio 2 days a week. I have got my diet in check and eating healthier than ever before although not eating like crazy which I know I need to step up!

So ive decided to start a cycle of Anavar and started yesterday at 40mg per day and plan to do this for 8 weeks, maybe increasing the amount towards the end. My sole purpose for getting back into the gym is to rip up and put a bit of size on. I don’t know my exact stats but I’m 25, 6’4 and about 180pounds, when I used to train 3 years ago I got up to about 220 but wasn’t really ripped and only took protein shakes. At the start of the month I had no definition but after 4 weeks hard training my muscles are coming back and I’m starting to see my abs very slightly.

I just want to know really if I’m going about this the right way in terms of the cycle and will I see a deference at all?

Thanks in advance!

I cannot answer your questions, but you should start you're own thread. .