Approved Log Testosterone Enanthate and Orals Cycle Log

[Nino026]

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.

 

[stevesmi]

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.

@Nino026 I would not do test+dbol you need to focus on cutting down. you can do test but i would stick to anavar instead. also cut down as much as possible before starting this. we gotta dial in the diet

 

[Nino026]

This is my standard post workout meal after gym, i drink 1L milk and i eat the quark 500g cup

 

[Nino026]

@Nino026 I would not do test+dbol you need to focus on cutting down. you can do test but i would stick to anavar instead. also cut down as much as possible before starting this. we gotta dial in the diet

good advice, i can easily eat little cause am used to from before i was heavy, i can skip breakfast eat only like a sandwich fur lunch and a healthy small evening meal and maybe a yogurt if i get really hungry, but am scared if i do this i will not gain muscle from working out and all my effort and rather maybe even lose muscle, and thats the last thing i want. but if this is the right way and cut i will do it 100%

 

[stevesmi]

This is my standard post workout meal after gym, i drink 1L milk and i eat the quark 500g cup

milk is designed to make baby cows fat. i would not drink milk at 20% body fat. it makes no sense man. it wouldn't make sense regardless but that is a different debate.
there is a lot you can fix here. we need to dial in your diet so be open and honest about it and we can work it

 

[Nino026]

milk is designed to make baby cows fat. i would not drink milk at 20% body fat. it makes no sense man. it wouldn't make sense regardless but that is a different debate.
there is a lot you can fix here. we need to dial in your diet so be open and honest about it and we can work it

damn sounds logical, am just trying to eat / drink proteine rich products so i get my daily need proteins but ur right i see the milk and cheese got good protein but also fat which am kind of taking for granted, any good advice on what u eat for good protein except from the meat and chicken for dinner etc?

 

[LevButlerov]

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.

This is my standard post workout meal after gym, i drink 1L milk and i eat the quark 500g cup

good advice, i can easily eat little cause am used to from before i was heavy, i can skip breakfast eat only like a sandwich fur lunch and a healthy small evening meal and maybe a yogurt if i get really hungry, but am scared if i do this i will not gain muscle from working out and all my effort and rather maybe even lose muscle, and thats the last thing i want. but if this is the right way and cut i will do it 100%

@Nino026 welcome big time to the EVO family good to see you sharing this log.

Your pics look very good, strong muscle base and strong build we can grow here.

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.

Cycle
at your size and bodyfat, dbol is not recommended, it will be too estrogenic. Anavar is fine or you can stay on testosterone only. And you dont start with 500mgs testosterone, start with 250mgs and move up 125mgs every 2 weeks.

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.

Please share more day to day information with us.

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good
Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.

supplements
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

pictures
please share pictures of you face blurred (every 1-2 weeks)
pics of your meals as you go
pics of your training as you go
pics of your supps
pics of your gear

eBooks
download our eBooks and learn more about cycling:
https://irongorillas.com

Podcast
are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/

thank you and share more

 

[stevesmi]

damn sounds logical, am just trying to eat / drink proteine rich products so i get my daily need proteins but ur right i see the milk and cheese got good protein but also fat which am kind of taking for granted, any good advice on what u eat for good protein except from the meat and chicken for dinner etc?

think of food at a different level then that.

we need protein, fat and carbs
but there are good protein, fat and carbs
and there ar ebad protein, fat and carbs
you need to learn the differences

example i ran into a guy the other day who was picking my brain on nutrition and he said he quit all carbs and still can't get lean. so i explained to him that nobody gets fat off sweet potatoes, yet it is a carb. also people in Okinowa eat 50% of their diet from sweet potatoes. yet they are lean and live to 100+ and are healthy.

 

[Nino026]

@Nino026 welcome big time to the EVO family good to see you sharing this log.

Your pics look very good, strong muscle base and strong build we can grow here.


Cycle
at your size and bodyfat, dbol is not recommended, it will be too estrogenic. Anavar is fine or you can stay on testosterone only. And you dont start with 500mgs testosterone, start with 250mgs and move up 125mgs every 2 weeks.


Please share more day to day information with us.

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good
Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.

supplements
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

pictures
please share pictures of you face blurred (every 1-2 weeks)
pics of your meals as you go
pics of your training as you go
pics of your supps
pics of your gear

eBooks
download our eBooks and learn more about cycling:
https://irongorillas.com

Podcast
are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/

thank you and share more

thanks for the advice and info , i will try to log everything more detailed from here.

 

[toddthelineman]

Looking strong bro! I can tell you’ve been working hard. You’re going to get awesome results!

 

[LevButlerov]

thanks for the advice and info , i will try to log everything more detailed from here.

Really looking forward to it @Nino026

 

[Mobster]

@Nino026 I would not do test+dbol you need to focus on cutting down. you can do test but i would stick to anavar instead. also cut down as much as possible before starting this. we gotta dial in the diet

Yes Dbol is NOT ideal for cutting

 

[BodyMonster34]

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.

@Nino026 bro I like yo physique. love my men with some meat on frame. one thing you missing is red meat. what the deal with that? should be base of every meal

 

[ceo]

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.

@Nino026 bros you won't go wrong with dbol and test. but that for if you want to put on lots of water and size. for your goals i would do anavar or tbol as oral

 

[ROIDDERS]

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.

@Nino026 I think there are some easy fixes that you can do with your diet.. I would stop with all the sandwiches bread is an absolute killer.. There are good bread options. But still any type of bread is just gonna add weight to your frame. You don't want that.

 

[Ulter]

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.

@Nino026 start organizing your food selections. stick to quality whole foods. food prep will be key for you. i think you will get great results Simplifying your meals

 

[2Thick]

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.

@Nino026 I think you have a good base to work with. I definitely see some muscle on your frame. We just got to get your body fat lower and get you more condition. So, the best thing you can do is dial in your diet and be consistent with your training routine.

 

[RoySimpson]

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.

@Nino026 looking forward to following your journey bro! Keep it going!

 

[Noah Wixx]

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.

Test and dbol would definitely be a mistake brother at the current body fat level you are at and the physique, definitely need to hone in on diet and calorie restriction and cutting down with cardio first before u run compounds that create estrogen spikes and water retention, bad combination.

 

[25homes]

Lookin good my friend keep it coming for us