Never had a cycle ... but i want to start please help

[thelocal]

get to about 180-190 and about 4years of training behind you first

 

[eduardomz]

hello
I have 8 months training weights, have good results but not espectacular

i am 5.8 "
169 pounds
12% fat

I am taking now creatine, Nitric Oxide and whey protein along with a diet

My objective is to build muscle , gain about 15 pounds and get really ripped but with good muscle shape, defined, and some volume
If I get fat I trend to get fat in the hips and legs, so I dont know if i am target to side effects of gyno i have read deca make, si I think my best option is sustanon

I am little lost here so I would apreciate the experts tell me what to do

I can post pictures of my progress in this 8 months so you can tell me best what to use?

thanks all!

 

[brandonp005]

how old are you bro?

 

[eduardomz]

im 31

 

[brandonp005]

I would focus more on increasing the calories and still pushing it hard in the gym...You should really hold off on steroids until you have built a nice solid base bro.

How many calories are you taking in a day? Also, what does your training split look like?

You can go to FitDay - Free Weight Loss and Diet Journal and sign up for free. It will help you calculate your diet out.

 

[eduardomz]

im taking a 4000 cal a day diet,
I do a monday to friday weight trainning
monday biceps and chest
tuesday triceps and back
wendsday legs abs
thusday showlder
friday a mini circuit af all except showlder
saturday some cardio and abs

I make 4 exercices of each muscle group 12 reps
30 min cardio at the end

 

[brandonp005]

im taking a 4000 cal a day diet,
I do a monday to friday weight trainning
monday biceps and chest
tuesday triceps and back
wendsday legs abs
thusday showlder
friday a mini circuit af all except showlder
saturday some cardio and abs

I make 4 exercices of each muscle group 12 reps
30 min cardio at the end

Drop the reps down to 6-8 and increase the weight. Throw out the mini circuit


Monday - Chest/Abs
Tuesday - Back (Including heavy deadlifts)
Wednesday - Shoulders
Thursday - Biceps/Triceps
Friday - Legs/Abs (Including heavy squats)

****3-4 exercises per body part....4 sets of 6-8 on each exercise...go as heavy as you can go

***Keep the cardio around 20 minute sessions around 3 times per week. Your looking to put on size, so you don't want to do too much cardio. Right now your doing 6 cardio sessions at 30 minute sessions and looking to gain weight. At 4000 cals per day, you should start growing nicely once you modify your training routine and cut back on the cardio some.

 

[eduardomz]

excellent thanks for advises
but what about body fat 12% and I cant go lower, thats why im doing 30 min cardio, can i add l- carnitine to get lower fat?

 

[brandonp005]

excellent thanks for advises
but what about body fat 12% and I cant go lower, thats why im doing 30 min cardio, can i add l- carnitine to get lower fat?

If your diet is clean, the cardio 3 days a week should be sufficient bro.

As far as body fat percentages go, throw that out the window. Just look at yourself in the mirror bro.

 

[brandonp005]

Keep us posted on your results bro....Keep a training log to track your gains. Also, take progress pictures as well.

We have a journal section on this site. I suggest you start a journal there, that way we can follow you.