First Cycle Confirmation

[spameggsushi]

Stats
Height - 5'11 (6'0ft on tinder)
Weight - 167-170lbs
Body Fat - 14%

Goal: 170 > 190lb 15% BF (feasible?)

Source AAS: Triple B UGL
Source Serms/PCT: ExpressPCT
Labs: PrivateMDLabs

Will probably remove Tbol from this cycle or replace with Anavar.

Thoughts?

 

[NLM36]

You’re just gonna throw an ai in there? You need bloodwork to know if you even need it at what dosage

 

[spameggsushi]

You’re just gonna throw an ai in there? You need bloodwork to know if you even need it at what dosage

Yea that's what I thought after reading

your_first_cycle - steroids

Thanks - will return with bloodwork

 

[NLM36]

What’s your training and diet looking like?
I imagine your goal is to get bigger and leaner

 

[Test_Subject]

You need food not AAS homie.

 

[spameggsushi]

You need food not AAS homie.

Its hard man

 

[Jestopherson]

Its hard man

What's hard?

Eating or paying for the food? If either you won't grow just because you're taking test.

Every single guy and gal on this board knows how hard it is to eat to grow. If you think eating enough to grow at 170lbs is hard, what are you doing to do when you're over 200lbs?

And no your goal is absolutely not feasible if you want pure contractile tissue. Especially since you can't eat. You want 1.3lbs of LBM a week(not factoring in the variances in body composition percentages due to increases in LBM in relation to semi non changing bodyfat levels)

Your cycle looks good but i think it'll be somewhat wasted.

What's your daily intake, macros, water intake.

What training are you running?

 

[spameggsushi]

What's hard?

Eating or paying for the food? If either you won't grow just because you're taking test.

Every single guy and gal on this board knows how hard it is to eat to grow. If you think eating enough to grow at 170lbs is hard, what are you doing to do when you're over 200lbs?

And no your goal is absolutely not feasible if you want pure contractile tissue. Especially since you can't eat. You want 1.3lbs of LBM a week(not factoring in the variances in body composition percentages due to increases in LBM in relation to semi non changing bodyfat levels)

Your cycle looks good but i think it'll be somewhat wasted.

What's your daily intake, macros, water intake.

What training are you running?

- When I eat a shit ton of food too fast, my face balloons up like Alvin the chipmunk. I have a massive jawline and get a pear shaped face (at just 174lbs) which makes me depressed. Maybe I stop taking creatine? I take dandelion root in order to somewhat combat this. Was hoping AAS would channel some of that food into my body instead of my cheeks.

- Good point

- Sounds good, will lower the bar/goals. Would be super happy with like 180lb @ 13% bodyfat

- Protein: 100g (4 scoops) egg white protein, 84g costco 85/15 ground beef or TJs ground turkey. And as much rice as I can eat (admittedly don't measure carbs).

- Water: 2L/day

- Supps: Fish Oil, Glucosamine, B12, Iron, Calcium, Milk Thistle, Vitamin C, NAC (not even sure what this does)

- Have a home squat rack and pull up tower. Trying my best due to COVID lockdown of gyms.





Workout everyday with no rest day:

[Chest] Bench (170-190lb 4x8), Incline Bench (170-190lb 4x8), Decline Bench (170-190lb 4x8)

[Back] Bent Over DB (70lb 4x8) and Barbell Row (120lb 4x8), Weighted Pullups (28lb weight vest, closer grip, 4x8)

[Shoulders] Seated DB (50lb 4x8)and Barbell Overhead Press (120lb 4x8), Shoulder Shrugs, DB Front Raise (20lb 4x8)

[Legs] Squat (140lb 6x12), Calf Raises (140lb 4x20), DB Lunges (45lb 4x20), 25min run

[Arms] Weighted Dips, Standing Skullcrushers, BB/DB Standing Curls (various weights till failure)

I think the split is too broken up and First Cycle, started today saw this thread where it seems the guy is doing a full-body workout everyday. This seems like it would be more successful than what I'm doing now. Honestly just got my equipment and am still figuring out how to maximize my time and what workouts I can do.

 

[NLM36]

- When I eat a shit ton of food too fast, my face balloons up like Alvin the chipmunk. I have a massive jawline and get a pear shaped face (at just 174lbs) which makes me depressed. Maybe I stop taking creatine? I take dandelion root in order to somewhat combat this. Was hoping AAS would channel some of that food into my body instead of my cheeks.

- Good point

- Sounds good, will lower the bar/goals. Would be super happy with like 180lb @ 13% bodyfat

- Protein: 100g (4 scoops) egg white protein, 84g costco 85/15 ground beef or TJs ground turkey. And as much rice as I can eat (admittedly don't measure carbs).

- Water: 2L/day

- Supps: Fish Oil, Glucosamine, B12, Iron, Calcium, Milk Thistle, Vitamin C, NAC (not even sure what this does)

- Have a home squat rack and pull up tower. Trying my best due to COVID lockdown of gyms.

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View attachment 151101

Workout everyday with no rest day:

[Chest] Bench (170-190lb 4x8), Incline Bench (170-190lb 4x8), Decline Bench (170-190lb 4x8)

[Back] Bent Over DB (70lb 4x8) and Barbell Row (120lb 4x8), Weighted Pullups (28lb weight vest, closer grip, 4x8)

[Shoulders] Seated DB (50lb 4x8)and Barbell Overhead Press (120lb 4x8), Shoulder Shrugs, DB Front Raise (20lb 4x8)

[Legs] Squat (140lb 6x12), Calf Raises (140lb 4x20), DB Lunges (45lb 4x20), 25min run

[Arms] Weighted Dips, Standing Skullcrushers, BB/DB Standing Curls (various weights till failure)

I think the split is too broken up and First Cycle, started today saw this thread where it seems the guy is doing a full-body workout everyday. This seems like it would be more successful than what I'm doing now. Honestly just got my equipment and am still figuring out how to maximize my time and what workouts I can do.

You need to eat way more protein. Like 1-1.5 grams per lb.
don’t do full body ed. You need to do a simple old progressive overload routine. If you’re not getting stronger you’re not building muscle.
4x whatever reps is meaningless.
Do a few warm up sets and take 2 working sets to failure on each exercise. Don’t stop at a certain rep. If you can do 1 more do it!
add weight or reps each week.
You’re doing way too much if you’re doing that everyday.
Why do you guys hop on drugs when you don’t know a thing about training or diet.

Do an upper lower split. Every other day, 3 days a week. Just cycle through upper/lower. Monday Wednesday Friday. So week one: U/L/U
Week 2 L/U\L , etc.
Day 1 upper
Bent row
Incline bench
Pull up 50 reps
Incline Db press
Shrugs
Curls
Dips

day 2 lower
Squat
Db ham curl
Bulgarian db squats
Db stiff leg dead’s ham focus

come up with another upper and another lower
Do calves and abs every day.
Buy some good bands and more weights
You really need to join a gym.

 

[spameggsushi]

You need to eat way more protein. Like 1-1.5 grams per lb.
don’t do full body ed. You need to do a simple old progressive overload routine. If you’re not getting stronger you’re not building muscle.
4x whatever reps is meaningless.
Do a few warm up sets and take 2 working sets to failure on each exercise. Don’t stop at a certain rep. If you can do 1 more do it!
add weight or reps each week.
You’re doing way too much if you’re doing that everyday.
Why do you guys hop on drugs when you don’t know a thing about training or diet.

Do an upper lower split. Every other day, 3 days a week. Just cycle through upper/lower. Monday Wednesday Friday. So week one: U/L/U
Week 2 L/U\L , etc.
Day 1 upper
Bent row
Incline bench
Pull up 50 reps
Incline Db press
Shrugs
Curls
Dips

day 2 lower
Squat
Db ham curl
Bulgarian db squats
Db stiff leg dead’s ham focus

come up with another upper and another lower
Do calves and abs every day.
Buy some good bands and more weights
You really need to join a gym.

For clarification by "everyday" I mean I target one muscle group each day and don't have a rest day.

Really like the idea of doing calves and abs everyday.

Eye opening point about 8 reps being meaningless and I should go to absolute failure. Think this is why I'm seeing way more growth in muscle groups where I do this.

Thanks will follow the workout you've laid out for me. Really really really appreciate it!

Got it will eat more protein, realize I'm being a bitch when it comes to food. Need to treat it like a workout itself.

Think I'll postpone AAS until I get to 180lb natty and have my food/workout stamped out. Curious how my bloods are though so will report back with that soon.

Thank you!!

 

[Test_Subject]

Got it will eat more protein, realize I'm being a bitch when it comes to food. Need to treat it like a workout itself.

That’s exactly it. If you’re not getting the calories and nutrition to fuel growth, all of the AAS in @SkankHunt’s entire collection won’t help you.

That’s why people are always saying to get to or close to your genetic limit naturally then hop on AAS. They’re not trying to rob you of your gains. You need to learn to eat and train to fuel growth.

 

[NLM36]

For clarification by "everyday" I mean I target one muscle group each day and don't have a rest day.

Really like the idea of doing calves and abs everyday.

Eye opening point about 8 reps being meaningless and I should go to absolute failure. Think this is why I'm seeing way more growth in muscle groups where I do this.

Thanks will follow the workout you've laid out for me. Really really really appreciate it!

Got it will eat more protein, realize I'm being a bitch when it comes to food. Need to treat it like a workout itself.

Think I'll postpone AAS until I get to 180lb natty and have my food/workout stamped out. Curious how my bloods are though so will report back with that soon.

Thank you!!

One other thing I’m really big on tempo. Every rep I do a 3 second negative, pause for 1 second at the half way point, pause at the bottom for a second and then squeeze at the top for 2 seconds. It’s a lot of time under tension. I left out shoulders.
So do shoulders before arms. Do one exercise for shoulders in the 15-20 rep range

 

[spameggsushi]

One other thing I’m really big on tempo. Every rep I do a 3 second negative, pause for 1 second at the half way point, pause at the bottom for a second and then squeeze at the top for 2 seconds. It’s a lot of time under tension. I left out shoulders.
So do shoulders before arms. Do one exercise for shoulders in the 15-20 rep range

A lot of superb eye opening / detail oriented advice. Thank you. Will implement all of the above.

 

[Jestopherson]

A lot of superb eye opening / detail oriented advice. Thank you. Will implement all of the above.

You listed what you eat but do you know how many calories you eat a day?

I understand the bloated face sucks but hey it's the nature of the beast. I wake up with abs and by the end of the day I look like I'm in my Second trimester. But it's all worth it when you shred Down

 

[spameggsushi]

You listed what you eat but do you know how many calories you eat a day?

I understand the bloated face sucks but hey it's the nature of the beast. I wake up with abs and by the end of the day I look like I'm in my Second trimester. But it's all worth it when you shred Down

I don't usually count calories - just try to hit the 1g/1lb protein mark and as much carbs as possible. But I'll start measuring.

Hahaha couldn't have said it better. Wake up with abs and end the day looking like santa claus.

I'm seeing an ortho next week to see if I can reduce my jaw line/cheeks. When I chew on hard food and my jaw swells, I look like a squirrel with a mouth full of nuts that can be rationed out throughout the winter.

 

[Jestopherson]

I don't usually count calories - just try to hit the 1g/1lb protein mark and as much carbs as possible. But I'll start measuring.

Hahaha couldn't have said it better. Wake up with abs and end the day looking like santa claus.

I'm seeing an ortho next week to see if I can reduce my jaw line/cheeks. When I chew on hard food and my jaw swells, I look like a squirrel with a mouth full of nuts that can be rationed out throughout the winter.

Start counting those calories man. If you can't do that one basic thing then there's literally no point in running gear. And under sell how much you're eating slightly. New counters almost always over estimate. Get a food scale and a set or measuring cups. It's tedious at first but shortly becomes ritual.

For myself I eat 4100 cals a day at the moment. Sometimes a bit more. I'm 6' 215lbs. You should be able to gain at close to 3k calories if your job is somewhat sedentary.

If you have issues chewing a lot you can make home made mass gainer shakes

2 cups milk(cow/oat)
60g whey
2 cups spinach or veggigreens
1-2 bananas
3tbsp hemp hearts
Then .5 cups oats or 50g cream of rice

You'll be close to 1k calories with just that and it's packed full of good stuff. You can even toss in avocado or peanut butter. Do not buy those sugar filled shit shakes from Popeyes

 

[spameggsushi]

Start counting those calories man. If you can't do that one basic thing then there's literally no point in running gear. And under sell how much you're eating slightly. New counters almost always over estimate. Get a food scale and a set or measuring cups. It's tedious at first but shortly becomes ritual.

For myself I eat 4100 cals a day at the moment. Sometimes a bit more. I'm 6' 215lbs. You should be able to gain at close to 3k calories if your job is somewhat sedentary.

If you have issues chewing a lot you can make home made mass gainer shakes

2 cups milk(cow/oat)
60g whey
2 cups spinach or veggigreens
1-2 bananas
3tbsp hemp hearts
Then .5 cups oats or 50g cream of rice

You'll be close to 1k calories with just that and it's packed full of good stuff. You can even toss in avocado or peanut butter. Do not buy those sugar filled shit shakes from Popeyes

Awesome - headed to whole foods to buy ingredients for that shake haha. Will also get a food scale. Thank you!

 

[NLM36]

thank

Awesome - headed to whole foods to buy ingredients for that shake haha. Will also get a food scale. Thank you!

also if you have a hard time eating then lower your fats and eat carbs that digest fast and as palatable. Start drinking a lot of your protein like pasturized egg whites and isolate shakes. Just get the cals and protein in. Cocoa krispies and cream of rice digest faster than rice and are easier to eat. Same with cream of wheat. Fat free Greek yogurts the triple zero have no fat and 15grams of protein. Slam 2 of those down with a protein shake and a bagel and you’ve got like 50 grams of carbs and 80 grams of protein and you’ll be starving a couple hours later.

 

[Jestopherson]

thank

also if you have a hard time eating then lower your fats and eat carbs that digest fast and as palatable. Start drinking a lot of your protein like pasturized egg whites and isolate shakes. Just get the cals and protein in. Cocoa krispies and cream of rice digest faster than rice and are easier to eat. Same with cream of wheat. Fat free Greek yogurts the triple zero have no fat and 15grams of protein. Slam 2 of those down with a protein shake and a bagel and you’ve got like 50 grams of carbs and 80 grams of protein and you’ll be starving a couple hours later.

I toss cream of rice into my shakes! Quick easy carbs.

Also some granola mixed in the yogurt is great. I do 750g Greek yogurt with 150g of chocolate granola. Ends up being 1400 cals with 67g protein and 190g carbs.

 

[NLM36]

I toss cream of rice into my shakes! Quick easy carbs.

Also some granola mixed in the yogurt is great. I do 750g Greek yogurt with 150g of chocolate granola. Ends up being 1400 cals with 67g protein and 190g carbs.

I’d rather more protein per that many calories. If I had 1400 cals I’d want 180-200 grams of protein. That not a good ratio. It also sounds way too heavy. There’s no need for that many calories at one time. That’s a terrible recipe