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Hey all,
Been lurking on these forums past few weeks and finally decided to register and hopefully get some feedback / advice on my first cycle. I'm 38M (39 later this year), ~62.5kg, not sure about BF but probably around 15-17%. I'm looking to put on muscle mass, increase strength. I've been tracking my calories everyday for the past 2-3 years via MacroFactor, I generally only eat twice a day (post workout meal and when i get back from work).
Goal: Gain muscle and strength
Location: Sydney, AU
Weight: ~62.5kg, BF ~15-17%? Attached photo taken earlier today.
Height: 168cm
Age: 38 (39 in Sept)
Diet: Currently ~1700calories, I generally always eat within whatever MacroFactor states, variety of different types of meals including chicken breast, fish, steaks, stir fries, rice, burgers, sardines, whey, etc. oils I always stick with EVOO / Avocado. Some example images of my meals attached.
Training: Been consistently training for the past 2.5 years (4-5days / week). Recently switched to PPL and reduced weight to work on perfecting my form. I was previously training a specific body part each day e.g Chest / Shoulders / Legs / Back / Arms.
Cardio: Don't train cardio other then the daily steps I get in from work etc. (8-10k).
Supplements: Stopped these for now as I plan on getting bloods done pre cycle and have no idea if they would impact my results, will resume post bloods.
Cycle (Planning on purching from one of the verified AU sources on these forums):
- Weeks 1-6: Tbol 40mg/day
- Weeks 1-14: Test E 350mg/week, split 5x/week subq
- Weeks 1-14: HCG 250 IU 2x/week, stop pre-PCT.
- Weeks 17-20: Nolva 40/40/20/20
- Aromasin - Considering reactive (start if E2 symptoms or week 5 bloods indicate) vs prophylactic (12.5mg EOD day 1), open to feedback.
Cycle support:
- Eternal Elixir TUDCA - 500mg/day
- Nordic Naturals, Ultimate Omega 2X - 2 softgels/day (~2.2g EPA/DHA) - Not sure if needed as i eat fish often.
- California Gold Nutrition Bergamot Phytosome with Citrus Bergamot Extract - 500mg/day
Cycle nutrition: Increasing calories to ~2600/day. Too much?
Cardio: Adding 2x/week zone 2, 25min, open to adjust as needed.
Specific questions:
1. Is 350mg/week appropriate for first cycle at my size, or should I drop / increase? Was initially thinking 500mg/week.
2. HCG necessary for a 14-week cycle, or is recovery typically fine without it on first cycle?
3. Anything missing from support/PCT? Dosing correct?
Bloodwork: Getting bloods sorted in a week when I'm back from Malaysia. The test I plan on getting is below, unsure if this covers everything required or if there's better alternatives around my location.
i-screen Sports Hormone Advanced (74 markers)
Been lurking on these forums past few weeks and finally decided to register and hopefully get some feedback / advice on my first cycle. I'm 38M (39 later this year), ~62.5kg, not sure about BF but probably around 15-17%. I'm looking to put on muscle mass, increase strength. I've been tracking my calories everyday for the past 2-3 years via MacroFactor, I generally only eat twice a day (post workout meal and when i get back from work).
Goal: Gain muscle and strength
Location: Sydney, AU
Weight: ~62.5kg, BF ~15-17%? Attached photo taken earlier today.
Height: 168cm
Age: 38 (39 in Sept)
Diet: Currently ~1700calories, I generally always eat within whatever MacroFactor states, variety of different types of meals including chicken breast, fish, steaks, stir fries, rice, burgers, sardines, whey, etc. oils I always stick with EVOO / Avocado. Some example images of my meals attached.
Training: Been consistently training for the past 2.5 years (4-5days / week). Recently switched to PPL and reduced weight to work on perfecting my form. I was previously training a specific body part each day e.g Chest / Shoulders / Legs / Back / Arms.
Cardio: Don't train cardio other then the daily steps I get in from work etc. (8-10k).
Supplements: Stopped these for now as I plan on getting bloods done pre cycle and have no idea if they would impact my results, will resume post bloods.
- Life Extension Two-Per-Day Multivitamin
- California Gold Nutrition Magnesium Bisglycinate Chelate (Albion TRAACS) 200mg
- California Gold Nutrition Vitamin D3 + K2 (MK-7)
- NOW Foods Buffered Calcium Ascorbate Powder (vitamin C)
- California Gold Nutrition NAC + Molybdenum + Selenium
- California Gold Nutrition Sport Pure Creatine Monohydrate 10g
- Thorne Zinc Bisglycinate 30mg (TRAACS)
Cycle (Planning on purching from one of the verified AU sources on these forums):
- Weeks 1-6: Tbol 40mg/day
- Weeks 1-14: Test E 350mg/week, split 5x/week subq
- Weeks 1-14: HCG 250 IU 2x/week, stop pre-PCT.
- Weeks 17-20: Nolva 40/40/20/20
- Aromasin - Considering reactive (start if E2 symptoms or week 5 bloods indicate) vs prophylactic (12.5mg EOD day 1), open to feedback.
Cycle support:
- Eternal Elixir TUDCA - 500mg/day
- Nordic Naturals, Ultimate Omega 2X - 2 softgels/day (~2.2g EPA/DHA) - Not sure if needed as i eat fish often.
- California Gold Nutrition Bergamot Phytosome with Citrus Bergamot Extract - 500mg/day
Cycle nutrition: Increasing calories to ~2600/day. Too much?
Cardio: Adding 2x/week zone 2, 25min, open to adjust as needed.
Specific questions:
1. Is 350mg/week appropriate for first cycle at my size, or should I drop / increase? Was initially thinking 500mg/week.
2. HCG necessary for a 14-week cycle, or is recovery typically fine without it on first cycle?
3. Anything missing from support/PCT? Dosing correct?
Bloodwork: Getting bloods sorted in a week when I'm back from Malaysia. The test I plan on getting is below, unsure if this covers everything required or if there's better alternatives around my location.
i-screen Sports Hormone Advanced (74 markers)
- Add-on: sensitive E2 assay (LC-MS/MS)
- Add-on: vitamin D (25-OH)
- Timepoints: pre-cycle baseline, week 5, week 10, week 14, week 21 post-PCT
