Newb cycle critique?

[ziggyziggy]

Hey all, I put together a cycle to add some quality mass, and hopefully lose a little fat at the same time.

My stats: male, 5' 8.5", 218 lb, appx 16% bf, 33 y/o, been an athlete my whole life, and have been lifting hard for several years now. Anyway, here it is:

OK, I have finally finalized my cycle plans, please let me know what you think.

Sust 250 @ 250 mg/week weeks 1-10

Clen weeks 3-4, 7-8, 11-12, each 2 week period cycled as folows
day 1: 20 mcg, day 2: 40 mcg, day 3: 60 mcg, day 4: 80 mcg, day 5: 80 mcg, days 6-12: 100 mcg, day 13: 80 mcg, day 14: 60 mcg
dosages will only be increased on that schedule as long as the side effects are tolerable

ECA stack on weeks 5-6, 9-10

T-3 weeks 7-12, cycled as follows (using 25mcg tabs), by number of tablets/day:
1/2/3/days 4-20=4/3/3/3/3/3/3/2/2/2/2/2/2/1/1/1/1/1/1/0.5/0.5/0.5/0.5

liquidex 0.25mg ED

Nolva on hand, just in case!

3 weeks after last Sust injection (PCT):
Day 1-30- .25mg L-dex + 100mg Clomid + 20mg Nolva

I may throw some HCG into the middle of the cycle, 500 - 1000 iu per day for 1-2 weeks, in order to keep the boys from shrinking too much, and to make sure PCT goes smoothly later.

So, any critiques or suggestions? This is my first cycle.

 

[bigpoppa p]

Hmmm a few thoughts:
1) Consider dropping some bodyfat before juicing. 16%, while not bad is soft looking.
2) At your size I would go more than 250mg/week, also consider adding an oral like Var or dbol
3) You cannot add mass and lose bodyfat at the same time, not happenin.
4)Dont mess with the t-3 unless you are planning on competeing, its not worth the risk and is only really useful once your bodyfat has gotten ultra-low anyway. Cardio would be much better choice
5) Finally, and it took me 10 years to realize this: Quality lean muscle is always better than adding a ton of mass real quick (lean,fat and water, mostly water)
My suggestion for you for a great cycle would be test prop, fina, clen and lost of cardio with a good clean diet. Just my opinon. PEACE

 

[ziggyziggy]

Hmmm a few thoughts:
1) Consider dropping some bodyfat before juicing. 16%, while not bad is soft looking.
2) At your size I would go more than 250mg/week, also consider adding an oral like Var or dbol
3) You cannot add mass and lose bodyfat at the same time, not happenin.
4)Dont mess with the t-3 unless you are planning on competeing, its not worth the risk and is only really useful once your bodyfat has gotten ultra-low anyway. Cardio would be much better choice
5) Finally, and it took me 10 years to realize this: Quality lean muscle is always better than adding a ton of mass real quick (lean,fat and water, mostly water)
My suggestion for you for a great cycle would be test prop, fina, clen and lost of cardio with a good clean diet. Just my opinon. PEACE

I appreciate the advice, bro, and will definately take it under consideration! Sust is what I have access to right now, so the prop may have to wait until my second cycle. Word on the T-3, after doing more research, I believe that I will stay away from it for now.

 

[RADAR]

Hmmm a few thoughts:
1) Consider dropping some bodyfat before juicing. 16%, while not bad is soft looking.
2) At your size I would go more than 250mg/week, also consider adding an oral like Var or dbol
3) You cannot add mass and lose bodyfat at the same time, not happenin.
4)Dont mess with the t-3 unless you are planning on competeing, its not worth the risk and is only really useful once your bodyfat has gotten ultra-low anyway. Cardio would be much better choice
5) Finally, and it took me 10 years to realize this: Quality lean muscle is always better than adding a ton of mass real quick (lean,fat and water, mostly water)
My suggestion for you for a great cycle would be test prop, fina, clen and lost of cardio with a good clean diet. Just my opinon. PEACE

Sorry ! I disagree on # 3

It can be done!

I have done over & over many times in my 30plus yrs of training.
Its not the most efficient way but it works best for me.






but i agree with Big Poppa P Up the test to 500 wk you will be happier.
RADAR

 

[ziggyziggy]

Sorry ! I disagree on # 3

It can be done!

I have done over & over many times in my 30plus yrs of training.
Its not the most efficient way but it works best for me.






but i agree with Big Poppa P Up the test to 500 wk you will be happier.
RADAR

500 sust a week it will be, but as this is a cutting cycle (yes, I know all about cutting before mass!), i believe that the T3 and clen, plus plenty of cardio will do the trick. My goal is to be down to 9% bf by the time the cycle is over.

 

[Judo Tom]

id run the test at 500 and also make sure you have all the supps you need..

not sure if you have ever used taurine or not but i would pick some up in case you start cramping

if your goal is to reduce bf and add some muscle your diet is going to have to be damn near perfect..get lots of protein and avoid spiking your insulin levels use complex carbs for your carb sources and make sure you are not going to bed on an empty stomach

good luck

 

[ziggyziggy]

Thw primary goal for this cycle, is going to be a big reduction in bf%. The sust is going to be used to help counteract the protein related catabolic effects of the t3/clen. If I gain a bit of muscle and strength at the same time, then great. If not, next cycle will be geared for that.

I have been accumulating all of the sups that I will need for this cycle, which I plan to start in mid May. I actually have my diet pretty much planned out for the cycle, and it is pretty much A grade foods. Having been a ranked triathlete in the distant past, I believe that I can stick to the diet, no problems. Oh yeah, I also plan to cut out my one half liter of German beer with dinner each day. THAT'S gonna hurt, but sacrifices must be made!

If anyone has any additional input, please, don't hesitate to post it here. I really appreciate all of the input from everyone more experienced in this regard than I am!

 

[Judo Tom]

post your diet and workout routine

 

[ziggyziggy]

OK, I can post the workout routine right now, as it is the same one I have been using for that last year, but you will have to give me a bit of time to get the diet into Word so that i can cut and past it here. I have it on paper right now.


W/O routine:

Monday:
1. Lat Pulldown: 6 sets X 8-10 reps - ascending weight each set (also used as a warmup starting from light weight)
2. Weighted pull-ups, going up by 2 reps each set until I can't get anymore reps (eg. 2,4,6,8,10,12)
3. 1-Arm rows: 4 X 10 each arm, ascending weight
4. Dumbell Pullovers: 3 X 10
5. Hammer linear seated row: 4 X 12, ascending weight
20:00 - 30:00 weighted jump rope

Tuesday:
1. Seated Dumbell OHP: 4 X 8-10, ascending weight
2. 1 arm OHP: 3 X 8-10 ascending weight
3. Front dumbell raise: 3 X 10 each arm, ascending weight
4. Side dumbell raise: 3 X 8-10, ascending weight
5. Lying Tri-Ext: 5 X 8-10, ascending weight
6. Triceps pushdown: 3 X 8-10, ascending weight
7. Narrow stance pushups: 5, 10, 15, 20, ... until failure
20:00 - 30:00 weighted jump rope

Wednesday:
Squats: 3 X 15
Leg Ext: 4 X 8-10, ascending weight
Dumbell Deadlift: 3 X 12-15, ascending weight
Lunges: 3 X 10 each leg, ascending weight
Calf Ext: 3 X 10-15, ascending weight
20:00 - 30:00 weighted jump rope

Thursday:
EZ Curl: 4 X 8-10, ascending weight
1 Arm Preacher Curl: 3 X 8-10, ascending weight
High Cable Curl: 3 X 10
1 Arm cable curl: 3 X 8-10, each arm
Leg Lifts: 3 X failure
Weighted Crunchs: 2 X failure
V-ups: 1 X failure
20:00 - 30:00 weighted jump rope

Friday:
Bench Press: 5 X 5
Seated Mech Bench Press: 4 X 8-12, ascending weight
Dips: 5,10,15,20, ... until failure
Dumbell Incline Press: 3 X 8-10, ascending weight
Cable Crossover: 3 X 10
Wide stance pushups: 5,10,15,20,25 ... until failure
20:00 - 30:00 weighted jump rope

Saturday:
Sprint work on track
100m - 400m repeats

Sunday:
rest


given that I just had right knee and right hip surgery due to being hit by a drink driver in Nevamber last year, I am still working my way bac up to the weights that i was using before.

Any input on workous would be greatly appreciated!

 

[Judo Tom]

wow thats an alot of volume

do you think you might do better with less sets and more intensity? have you ever tried.. you said you were using that for 1year.. i would recommend switching up routines for a month or two and see how you do

 

[ziggyziggy]

That's not a bad idea, but for some reason, my body seems to respond to high volume workouts, without common overtraining symptoms. Perhaps its because i have a high slow twitch:fast twitch muscle fiber ratio (as confirmed by muscle biopsy), or perhaps genetics. Bodyfat loss is still my primary goal, as I am back on my feet an training hardcore. Any suggestions on routines that you have would be welcomed for consideration though.

 

[Judo Tom]

well if you know that routine works well i would say that is almost more of a reason to try different routines until you find some others that work well so you can switch back and forth

the main thing is to try to keep lifting heavier and heavier weights

i do think that high volume and high reps help burn more fat then low volume and low rep stuff but you probably sacrifice muscle for that

id go browse teh training forum and read up on some routines there

there is lots of good info on that board

good luck

 

[ziggyziggy]

Thanks for the input, bro.

 

[iHulk]

Bro, I think Rocky Balboa is the only person I know that can jump-rope for 30 min straight... and that was in Hollywood or "Fakewood" as I like to call it.

So,
Cardio Cardio Cardio Cardio. Find your heart rate/fat-burning zone. Do this by taking the number 220, subtract your age, and multiply that number by 70 percent. Its a rough estimate but its proven to within 5-7% of the F/B zone.

Run at 65- 75% of your max speed and get your heart rate to about the number you derived above. (between 120-150 depending on your age is what you'll get). Run everyday for 20-30 min and you'll see that BF go bye bye...

 

[ziggyziggy]

The rope work can be worked up to gradually. When I first started, I was doing only 5 min per day, 5 days per week. I increased by 1 min per day per week, so it took me 25 weeks to build up to the point where I could do 30:00 straight. Pace has something to do with it too. I don't go all out for the whole 30 min, and mix up footwork routines. However, having had hip amd knee surgery in Nov 2004, I am again slowly working my way back up again.

I will try the running though, and will probably invest in a HR monitor as well. Thanx for the input.

 

[iHulk]

The rope work can be worked up to gradually. When I first started, I was doing only 5 min per day, 5 days per week. I increased by 1 min per day per week, so it took me 25 weeks to build up to the point where I could do 30:00 straight. Pace has something to do with it too. I don't go all out for the whole 30 min, and mix up footwork routines. However, having had hip amd knee surgery in Nov 2004, I am again slowly working my way back up again.

I will try the running though, and will probably invest in a HR monitor as well. Thanx for the input.

Zigman
-definitely incorporate the jump rope, but don't over extend yourself... working up gradually is very smart, especially after a hip and knee surgery. But working up to the 30 min will give you a goal to reach & you'll be psyched when you hit... but in my 16 years of fighting & training experience, the jump rope gives you incredible stamina, and usually pushes your hear rate beyond the fat burning zone and into the cardiovasclar conditioning zone- which is awesome, but it won't cut the fat as quickly. Ever seen guys that are heavy set that can run for freakin' evah... they go beyond the f/B zone because they built up great lung capacity. I think your looking to burn that extra fat and the quickest most efficient way (along w/ a strict diet) is keep that running program with the jump rope... good luck.

PS: save your money on the heart monitor... today's equipment at most gyms have built in HR monitors and have come a long way to measuring your HR rate so use that as a guage and so if you decide to run outdoors, you'll feel your own body's 75% max...

-Incredible_hulk
[email protected]

 

[ziggyziggy]

OK, I am now thinking that the T3 will go by the wayside for the first cycle, and I will just cycle clen and the topical Yohimburn every 2 weeks. Also, I am considering changing the end of the cycle as follows...

Weeks 1 - 7: 250 mg Sust 250

Weeks 8-10: Test Prop, dosage advice would be appreciated, along with dosing schedule. I was thinking that this would allow me to begin PCT more quickly following the cycle.

Again, liquidex 0.25 - 0.50 ml ED

Also, I am taking the advice here and cutting my bf% down before beginning the cycle, so I'm going to give it about 4 - 6 weeks before I begin.

Again, any advice for dosing and injection scheduling for the Test Prop for the last 3 weeks would be greatly appreciated.