1st cycle test e and tbol

[nfdeilvs]

What are your calories at right now? If youre on a full out bulk just eat more. Youre tdee at 195 is ~2900 which would be maintenance add 500 to that to grow proteins should be 340+ per day I would say along with carbs which would leave u with 76g fats and put you right at 3400 calories a day... this is how i do things but I personally havent ran a cycle yet so im not sure how much nutrition differs when on

I've only been at 300g protein. I'll up to 360 and up carb intake. Thanks man.

 

[nfdeilvs]

Day 15 back

Rack pulls: 315x15 4 sets I always ease off of heavy deadlifts every 6 weeks with some rack pulls.

Behind the head lat pulldown: 4x10

Bb row from floor: 3x10

Assisted pull-ups widegrip supersetted with neutral grip: 3x10x10

Inclined bench DB rows supersetted with straight arm pullover using rope: 3x12

Considering upping tbol dose to 60 from 50. Should I bump to 60, 70 or keep at 50?

 

[nfdeilvs]

Day 16: rest

Definitely visible size gains. My shoulders look wider and fuller.

 

[nfdeilvs]

Day 17: shoulders/power squats

Switched it up with front squats today: 4x225x4
Back bump was so bad I had to sit in between sets i need to pick up taurine.

Plate loaded press: 90x15 180x10 360x8 360x6 with double drop set to 180 then 90.

Seated lateral raise superset with bent over straight bar rear delt row: 3x12 with a dropset on each for the third set

Rear delt crossover cables superset with rope front raise: 3x12

Machine lateral raise: 3x15

Had a crazy pump and I'm definitely looking bigger. Back pumps are killer.

 

[nfdeilvs]

Meant 270* not 360 on the plate loaded. Just injected left delt again. Easy but blood came pouring out for some reason.

 

[nfdeilvs]

Day 18: arms/upper chest

Close grip bench: 135x15 185x12 225x6 225x5dropset

Chin ups: 4x10

Cable kickbacks: 4x12

One arm preacher curls: 4x12

Rope pushdown: 3x12 last set drop set

Cable curls: 3x12 last set dropset

Smith machine incline press: 4x12

Felt strong today numbers are increasing. Weight definitely going up.

 

[nfdeilvs]

Day 19: legs

Squats: 285x5x5

Hammy curl: 4x12 last set drop set

One legged squat using bench:3x12

Leg extensions: 2x100

Calves: 4x25

 

[nfdeilvs]

Day 20: chest because I had too much energy to rest

I hit 200lbs!

Incline Db: 50x15 70x12 100sx8 100sx8 100sx8 with a drop set

Flat machine supersetted with pec deck: 3x10x15

Dips: 3xexhaust

Smith machine incline press: 3x12

Cable incline: 3x12

 

[nfdeilvs]

Day 21 rest:

Day 22 back:

Deadlifts: 4x405reps til exhaust

Lat pulldown behind neck 4x10

Pullups : 3x12

Db row supersetted with db incline bench rows: 3x10

Rope pullovers 4x12

Weighed 201.2. I'm up 13lbs in 3 weeks. I feel like that's pretty good or should I see more or less? Can't wait for the test to kick in

 

[nfdeilvs]

Day 23: rest. nothinng note worthy

 

[nfdeilvs]

Day 24: shoulders. I tweaked my knee playing tennis so I couldn't squat. Resting it up for leg day.

Db press: 55sx15 60sx12 65sx10 70sx8 75sx6 with a dropset

Reverse pec deck: 4x12 last set drop

Seated lateral raise 4x12 last set drop

Tri set: palms up front raise/standing lateral raise/standing reverse flys 3x15

Rope pulls:3x10

Strength is up. Pump still crazy. Still feeling good

 

[nfdeilvs]

Day 25 arms

Close bench: 135x15 225x8x3 last set was a drop

Machine preacher 3x12 4th set drop

Dumbbell extension supersetted with rope pushdown 3x12

Drag curls supersetted with rope curls: 3x12

50reps vbar pushdown

50 reps dumbbell curls

Upper chest: 5x12 inclune smith machjne

 

[nfdeilvs]

Day 26: legs

Strength increasing nice

Squats: 185x15 225x10 275x5 295x4 335x2

Walking lunges supersetted with hammy curl 5x12

Leg extensions: 100rep dropset 2x

Calve raises 4x20

My nipples seem puffy or maybe I am placebo them? I am taking Adex from Darius .5 eod. They aren't itchy or anything just seem a little bigger maybe. Can someone shed some light on signs of gyno?

 

[nfdeilvs]

Day 27 rest

Day 28 chest

Db flat: warmup 100sx12x3 with a dropset

Pec deck: 3x15

Machine incline: 3x10

Dips: 3xexhaust

Superset land mine and cable flys: 3x12

My weight is 204. Officially up 16lbs in 3 weeks.

 

[nfdeilvs]

Day 29: back

Deadlifts back to going heavy 485x3 485x2 after warmups

Pull-ups, lat pulldowns, machine and cable rows all 4x10

Day 30 rest

Day 31 shoulders
DB press warm up to 75x8 75sx6

Seated lateral raise 4x15

Superset reverse pec deck and rope pulls 3x12

Front raises db: 3x10 cable laterals 3x10

Day 32 Arms: close bench 225x8x3

Weighted chin-ups: 4x10 with a 20

Straight bar pushdown 3x12

Machjne preacher 3x12

One arm underhand grip cable pushdown 3x12

Cable curls 3x12

Upper chest: 4x10 incline hammer strength

 

[Seven]

How's the nips??

 

[nfdeilvs]

How's the nips??

The puffiness went down a bit, they still seem bigger than normal but I'm still taking Adex eod

 

[Seven]

The puffiness went down a bit, they still seem bigger than normal but I'm still taking Adex eod

Got any nolvadex?

 

[tattedlegend]

For the Gyno, you could consider upping your adex dose to .5 ed? Won't know if your e2 is high without bloods though, and wouldn't want to crash it either.
As far as your macros are concerned, I calculate your TDEE around 3200, so I would put you at 3700 cal to gain (calculated for 200lbs 5 workouts a week) with a macro split of 325/425/80 protein carbs fats which puts u at 3700 cal exactly. Personally I think even then the protein is a little high cuz I think 1.5x body weight is enough but since your on cycle I think you can utilize more. You could also take in lass fats and up carbs for more energy/leaner bulk, but those macros are still relatively lean at only .4g/lb of bw for fats.
Subbed your thread, making good progress

 

[nfdeilvs]

Got any nolvadex?

Sadly no, only clomid and adex

For the Gyno, you could consider upping your adex dose to .5 ed? Won't know if your e2 is high without bloods though, and wouldn't want to crash it either.
As far as your macros are concerned, I calculate your TDEE around 3200, so I would put you at 3700 cal to gain (calculated for 200lbs 5 workouts a week) with a macro split of 325/425/80 protein carbs fats which puts u at 3700 cal exactly. Personally I think even then the protein is a little high cuz I think 1.5x body weight is enough but since your on cycle I think you can utilize more. You could also take in lass fats and up carbs for more energy/leaner bulk, but those macros are still relatively lean at only .4g/lb of bw for fats.
Subbed your thread, making good progress

Thanks man. I've been at 330protein and around 400 carbs. Fat just trying to keep under 100. I weigh myself in 2 days again.