6ft
195lbs
I would need to measure around the navel but I would guess 32 to 34 inches
If you measure, you can use the US navy calculator. You will need a neck measurement too. It is supposed to be within +/- 3 BF % points when compared to Dexa. Meaning if you come in at 15% your are very likely to be between 12% and 18% BF.
32-34" at the navel is very good. I used to be at 33", and wore size 28 waist pants.
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My waist is YUGE⊠especially for a little bastard. I measure about 35". I carry most of my fat viscerally. Iâll throw my hat in the ring and say you are about 17-18% BF as well. My avatar photo is of me at 5â7" 202lbs⊠about 16% on caliper.
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Mine is 38-39" ATM. I am too fat right now, although with a shirt on I look only slightly overweight due to big shoulders, chest and back.
I think my squatting and DLing has increased my trunk size some. I have pretty developed spinal erectors.
From before my first blast. Mostly just showing waist and spinal erectors. I think a 35" waist would look good. I was cursed by the arm gods apparently.
I think I am about 20% BF ATM (and in this pic). Maybe more though 
Image not loading for me for some reason.
Me too. Technical difficulties I guess. I got it now.
@dextermorgan and @iron_yuppie thank you both for the amazing help so far!
Week 1 Update:
I am one week into my test Cyp blast with Monday being my 4th blast shot at 1ml (125mg). I decided I going for the tried and true 500mg per week by doubling my TRT dose alongside the 125mg blast shot every 3 days.
So far I havenât noticed too much of a difference. I have been nervous about gaining to much fat and have been lifting really hard.
Diet:
Prior to starting the blast I was eating 2,000 to 2,200 calories at 195lbs at 6ft and around 18%BF. I am now eating 3,000 calories since checking on a BMI calculator. I read it is crucial to be in a calorie surplus when blasting. Is this true if I want to gain 10 to 15lbs of muscle on this blast?
I am worried I am going to put on too much fat at 3,000 calories as itâs a huge jump from where Inwas just 2 weeks ago (2,000 calories) and itâs hard to tell how much fat I am putting on because I am likely going to be gaining water weight at the same time.
Weight:
Since starting the blast I have gained around 3.5lbs with my weight fluctuating up to a max of 5lbs briefly. My TRT protocol involves a 1/4 Exemestane every 3 days. When I took it the last time my weight came down to being 3lbs over my pre blast weight.
Strength:
I am noticing strength gains but it is inline with what I would expect from a big increase in calories and lots of sleep. Nothing really unusual yet to be honest.
Well thatâs my update, advice is appreciated.
You likely wonât notice much in the next month. The extra T will help you burn fat more than you usually would. You may gain a bit of water weight initially that can resemble fat. I gained 14 lbs by week 6 (mostly water). Around week 6 is when I really started feeling like I was on T. That initial water weight was slowly replaced by muscle gain so while the scale didnât change dramatically my physique did. If you donât eat enough youâll regret it. I wouldnât worry too much about the 3,000 calories being too much. Once youâre farther into the cycle you can adjust that if you feel like youâre gaining too much fat too quickly.
I have an idiotic friend that just finished a 12 week 500mg cycle and didnât eat much. His results were crap and basically wasted the cycle. The T itself only does so much. Your diet will really determine your results.
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@mnben87 and @blshaw thank you and you were pretty damn accurate about my BF%.
Saturday will be exactly two weeks into my blast and I have put on 5lbs since I started which I assume is mostly water. I have gone from eating 2,000 calories before the blast to 2,400 at the start and 3,000 for the last week. I canât lie, I am worried about putting on fat as 5lbs has been put in since the blast started.
I just took my measurements and here they are
I think 17% to 18% sounds right. I assume if I was 14% to 15% I would have visible abs unless the loose skin prevents that.
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Thanks @dextermorgan. I will keep my protein at 250g and continue aiming for the 3,000 calories
2 weeks into the blast now so checking in.
91.2kg (201.6lbs)
17% BF (based on Navy method)
Eating 3,000 calories
All lifts going up nicely
Guys,
I am approaching the end of week 4 on my 500mg Test Cyp blast.
Can you guys give me a rough guide on what you believe should be expected in terms of bench press progression at four weeks into a long ester blast? I had higher hopes.
I have also been doing a large amount of back and tricep work which has resulted in solid lockouts, but again, I had higher hopes.
Today was chest and I did:
-
Flat bench:
5x5 at 117.5kg (259lbs) and I had nothing left in the tank. I was expecting it to be easy with my last set hitting 7 to 8 reps. -
Incline Bench Press
3x8 at 95kg (209lbs). It was again tough with nothing left in the tank. -
Chest Flies at 15 Degree Incline and 15 Degree Bench Superset
3x8 At 25kg (55lbs X 2) dumbbells for flies and
70x6 at 70kg (155lbs) bench
After tomorrow will be my end of week 4 update where I will take a close look at my weight and body measurements to decide if I need to make adjustments to my food and training. I am wondering if maybe I am either under eating at 3,000 to 3,200 calories (was at 2,000 4 weeks ago for over 12 months doing lifting and BJJ) or not getting enough recovery with my 6 day two a day program although no single session is super tiring.
Let us know the weight change start to now. If it hasnât gone up much, that is probably where I would look.
6 days a week with two workouts a day is an awful lot. My coach has told me he does not really change training much when his clients are on AAS. They just end up not needing deloads, and can add weight faster (but he keeps sets and reps about the same).
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Thank you @mnben87. I could fit both daily workouts into one hard session. I was advised to split them if I have the time because:
- I have a refuel and a nap to allow for higher intensity for workout 2
- It is meant to be better for boosting the metabolism
I will definitely check back in Saturday morning with a full update including measurements etc. I have so far gained between 3.5kg (7.7lbs) and 4.5kg (9.92lbs) in the 4 weeks with almost all of it being gained in the first 2 weeks. I donât think I have gained any weight on my stomach as my weight-belt setting hasnât changed.
I think youâre closer to 10% than 15%. Iâm around 15% (at least the Inbody machine says so) and I have 1-1.5 inches of fat around midsection and chest. Great job!
Thank you @Johnbu1981! I think 12% and below one should have visible defined abs. I have some lose skin and what feels like 1/4 to 1/2 inch of non/dense âfluffyâ fat between my skin and abs. I can feel the indentations between my abs with my fingers but canât see them
I also carry fat in my lower chest combined with some mild loose skin.
Hard to tell given I donât know how much cardio youâre doing, your metabolism, height, age, etcâŠBut given youâre ~200 pounds you should grow nicely on 3000 calories. Once the initial water weight gain is done keep tabs weekly on weight gain on the scale and in the mirror. Not going up, eat more. Getting too fat, abs disappearing, eat less.
The test is barely saturated at 4 weeks, give it time man. Youâre just reaching peak plasma levels now, and progression should begin nicely from here.
Ok Fellas,
End of Week 4
Please note:
-
Weight shot up by the end of week 1 by 6lbs.
-
Weight has stayed the same for the last 2 weeks with small (1lb to 2lbs) daily fluctuations likely linked to meal size before bed etc.
-
I am not doing any cardio other than a 30min steady state walk 2 times a week.
-
I have lose skin on my abdomen which is most apparent in my lower abs/pant line. Could this be prohibiting my abs definition or is my BF% still not low enough?
-
I hold some fat also in my lower chest.
-
I have seen some consistent strength gains but nothing crazy, I expected more to me honest.
-
At 6ft 203lbs here are my latest lift numbers:
Bench:
117.5kg (259lbs) x 5 reps
Estimated 1RM of 132kg
My 1RM has stayed in the low 130kg range this entire time. I was expecting at least mid 140s by now, especially when I am hammering my triceps.
Incline Bench:
95kg (209lbs)x 8 reps
Estimated 1RM of 118kg (260lbs)
Squat:
140kg (308lbs) x 4 reps
Estimated 1RM of 153kg (337lbs)
Sumo Deadlift:
200kg (441lbs) x 8 reps
Estimated 1RM of 248kg (547lbs)
Questions:
- Should I add in more calories?
Currently eating 3,000 - How much of this 9lbs of weight gain is likely water vs muscle?
- My weight belt hasnât changed much but my body fat calc has changed massively from 18% to 14%. Surely I couldnât have dropped 4% in a week with no change to bodyweight?
- Any advice on what to tweak and what to expect in the next week or two?
Update Pics (No Pump First Thing AM):
Could you walk daily. It is pretty good for one to do.
I think the 1 rm calculators are optimistic. Maybe on a lift in which you are also not lifting your bodyweight it might be closer. I can do 8 with 500, and deadlift is at 565, and i could probably do 575 or 585 on a good day.