New American in Europe

[armyguy]

Hello, I'm new to the forums after spending the past couple of weeks researching online. Looking to run a test-E cycle for a first time run.

Bio:
Age: 32
Height: 6'2''
Body weight: 187
Body Fat: DEXA scan on 6 August at 15% at 190.4 lbs with 161 lbs LBM. Next DEXA scheduled for tomorrow.
BP: 245 x 4
DL: 385 x 3
OHP: 155 x 4
Squat: 225 x 5 (have a bad groin and hip from an airborne jump - anything over 225 is very painful)

Goals: Gain 15-20 lbs of lean muscle (after losing water weight and PCT) and maintain from that point with increased nutrition and continued intense, intelligent training. Focus on developing traps and shoulders much more (and arms and chest and abs too).

Current macros: 3200 cals/day, 300 g protein, 300 g carbs, 90 g fat (chicken, broccoli, oatmeal, tuna, peanut butter, fruit, quark, sweet potatoes) I do a carb refeed on Fridays and don't really waver off the above foods. I stopped drinking 5 months ago due to alcoholic tendencies.

Training: 4 days lifting per week. Chest/Bis on Monday, Legs on Tuesday, Back/Tris on Thursday and Shoulders Friday. I walk 5 days per week first thing in the morning between 45-60 minutes.

In the past I lifted 7 days per week for 2-3 hours day, also did cardio. I have a special operations background in the military so I'm not new to pushing my body - just trying to be intelligent about it now. I also suffered from an eating disorder for many years that took me down to as low as 170. Grew up a very fat kid at 280 - bf % north of 35.

Right now I'm trying to locate a place to order my cycle that is safe and secure. I'm living in Germany.

Current pics:

 

[Big_paul]

Squat: 225 x 5 (have a bad groin and hip from an airborne jump - anything over 225 is very painful)

No lift imo is better than squats for complete body tone, but leg presses along with leg extensions and leg curls are your next best option. I don't do heavy squats any longer, and if I do I don't use more than 225lbs either, but you can still have good leg development using the above exercises.

The right diet will make all the difference. If you are training 2-3 hours a day my guess is most of it is cardio. There is nothing wrong with that, but you may want to cut back some and incorporate more lifting. I can tell you now judging by your photos, you are not eating enough to put on size like you want. If you are doing a lot of cardio, you need to up carbs.

 

[Geterdun]

Welcome and I want to tell you, I am 6'2" and at 212 right now. I cut down to 200 and now trying to put back on some quality size. DIET, DIET, DIET!!! You can't starve yourself if your wanting size. Nice intro BTW

 

[Savagesteve]

Welcome aboard brother. Did some time in Germany myself so good luck with grafenwohr and hohenfels lol

 

[armyguy]

Thanks dudes.

I just got labs yesterday (results will take a week or so) and have a nutritionist that is going to ensure I'm doing this as safe and intelligently as possible. This will be the baseline, I'm incorporating more 'natural test boosting' lifts and foods into my regime and then will do more labs in 6 weeks before starting a cycle. Will have mid cycle labs (running 12 weeks of test-e) and post PCT labs done as well. Will get a DEXA scan the same days as the labs to see progress from a very reliable body composition method. Will post a beginning cycle log with photos, labs and DEXA (plus overall experience) sometime when I start. Putting together a shopping list of HCG/PCT/Pins/alcohol pads/Test/hair shampoo so I have my stuff locked in tight when I start.

@Big_paul yeah i still incorporate squats (front and back) but also doing more leg press/curls/extensions due to the pain. I 'used' to workout that much - was a slave to the gym and overtrained I'm sure - too much cardio too (long fast runs in the morning while fasted - and def not enough food). It's part of the lifestyle I had - now I'm out of that game and doing more desk work stuff so I have cut back to 4 x week for no more than 75 minutes in the gym. I do walk 4-5 mornings a week but have 4 egg whites and coffee before the walk.

@Geterdun Bringing my calories up 100 or so every two weeks (ate 3100 for the past 6 weeks 40/30/30 macro split and gained 1 total pound - 2.2 lean muscle and lost 1.2 of bf). You're definitely right about the diet playing a role. I was 215 back in March and hit a bad patch where I dropped about 20 lbs in 2 months due to personal stuff. Wanting to get to a solid 205 or so at 10% dexa bf by the end of the cycle.

@Savagesteve yeah this place is pretty legit. Not spending a ton of time 'here' though.

Doing a ton of research on different boards trying to find the right source - I'm in Germany, so looking at EU labs specifically. PM's are appreciated!

 

[GeorgeForemanRules]

Way too small to run a cycle IMO. Nothing worse then hitting a cycle years before you are ready IMO.

 

[CdnGuy]

Welcome to Meso dude. GL on your goals and don't listen to the haters

 

[Savagesteve]

Welcome to Meso dude. GL on your goals and don't listen to the haters

Well said.