After getting the advice to create a Log am going to make an attempt to make one here, all of you're good advice is welcomed.
After a couple of years fitness on and off, Am now taking it seriously and have been training for 1 year steady witouth any breaks. i went from 70kg to 85kg in under 1 year.
Am currently at around 83.5kg with an Estimate 20% Bodyfat ( maybe little more ). Looking to bring this down but not a major problem since my goal is to just get big in general, but would like to see more muscle definition.
Read alot on the forums, web, yt, etc. and am preparing for my 1st cycle ever now.
28years old
175cm,
83-84kg. (185 Pounds)
20%bf (est.)
Orderd The Following From Geneza Pharm Trough Napsgear:
x3 Test E 250mgs
x2 Dbol 50mg
x1 Clomid
I Already have 2 Aromasin packs (pfizer) , 2 nolvadex packs and a tamoxifen from when i was abroad and just could buy it at the pharmacy, so i also have some stuff for AI and PCT with the Clomid.
Am planning on doing the Test E for 500mgs a week split with 1 shot at monday and 1 shot at thursday
For the Dbol am not sure yet what would be an appropiate dose ( i think 20-30mgs per day ) for the first 4 weeks to kickstart? but am not sure, am even thinking about not taking the Dbol since this is my first cycle and the Test E alone would gave me great results in general.
i do Value my hair alot so just want to mention that and take that in to considoration. Am also prone to gyno related sides and have had it in the past (naturally) but am not letting it hold me back now from going on with my goals and growing.
Cycle duration would be for 12 Weeks, since its the first and would be likely be sufficient, ive read it could be 12-16 weeks but think might be good to start it off on the basic lower end.
Let me know please what u guys think and if u have any advice or recommandations don't hesitate to lmk, the more info the better. Also on the doses what to do what to take am open for info ! Thinking about maybe swapping the dbol with Anavar since it's on the lighter end of the spectrum and maybe would help me cut fat and have less side effects that dbol would give me but not sure on that part.
I've been steadly working out 4 times a week for over a year, there have been weeks where i only went 3x but that's the bare minimum and has not been the case for a long time now, since the couple last months i tend to even go more like 5-6 times per week since i got more free time.
i think for during my cycle 5 times per week would be good with minimum 4 times per week.
My workouts in general are dived in groups but i tend to get some extra muscle groups or do fully body some times. ( maybe when i go chest and tricep i also will do some delts and bicep exercises with it if i feel like i still have energy ), mostly i do 3 sets per excersise in the 10-12 rep range but am trying to do less reps and heavier now since i want to get stronger also, and i feel like i need to challenge myself more now.
just for the expelanation and keeping it simple, my routine would look something like this:
Monday: Shoulders & Biceps
Tuesday: Chest & Triceps
Wednesday: Back & Bicep
Thursday: Legs
Friday: Arms
i aim to do at least 6 exercises and if i got the energy i go for 8 so thats 18-24 sets. per time i go work out. and i try to take 2-3min rest between my sets for optimal growth. my workouts take like 90 mins most of the time.
Supplements: i only take 6g creatine every day, no other things and always been natty up until now.
For the Food i eat think its difficult to say for every day but i can give you an idea in general:
( sometimes, most times i skip breakfast since am still sleeping till the early afternoon )
Breakfast wil be really light something like: maybe a banana and some white toast with cheese
lunch: i would eat a sandwich with some chicken or cereal with milk and a banana or some other fruits
dinner: diffrent every day but mostly healthy, somethings like chicken with rice and vegtables or meat with potato's and vegtebales or a healty wrap with chicken and vegetables ( u catch my drift, just some regular normal food that everyone would eat daily )
post-work-out, i always eat 500g of kwark (Quark in english i think?) its like the healthy form of yoghurt and it has 30gs of protein total and i always drink 1Liter milk every day i work out which contains about 40g of Protein so thats 70g of protein already from that alone, from dinner i would get something around 50g of protein plus some protein from breakfast and lunch and maybe a small snack i hit my needed proteins around 170g-180g ( not really hard )
i did try to eat as much as i could to gain size and i did but ofcourse i also gained some fat since i went up allot in a relative short time. which i would like to tone a little down eventually so i can see more muscle defenition and look the best way possible. i dont know if its the best time to start eating less calories when am starting this cycle since my understanding would be to eat calories and protein more to gain muscle during this period and maybe cut it after? but am not sure so thats also i think i would like you're guys advice on, easier said, should i go deficit , regular or surplus on my calories ? what would give me the best outcome ? i can always cut after for my understanding and feeling but am not sure how its done normally by u experienced guys. I hope this gives some information and insight in how my routine, food, supplements and upcoming cycle looks like. if any more information is needed just ask and ill try to answer as good as i can.
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