After months of research I’ve decided to pull the trigger on a simple first cycle. Although I’ve done a lot of reading this is my first actual post, I decided to post in this forum because simply I have found it to be the best one so far. If I somehow fall out of proper forum protocol feel free to provide me with some constructive criticism.
I come from an endurance training background (was a D1 distance runner in college) and have been trying to pack on size since taking a break after my last marathon just under three years ago. My goals are fairly standard in a first cycle which are to put on as much lean mass as possible with minimal fat gain. Fat gain does not worry me so much given my background I am very good as cutting weight when I need to.
I’m starting my log a little late as I’m already 11 days into my cycle but since this will be running around 16 weeks total there is still plenty of time to post and discuss. I’ll start with my stats as they were on day 1 (which was Monday 9/8/14):
Stats:
31 y/o
5’10" 180lbs ~13-14% BF
2 Years weight training (have been doing moderate weight training to supplement high intensity endurance training since age 16)
Cycle Length and layout:
Length 12 weeks
Weeks 1-4 DBol 40 mg per day
Weeks 1-12 250mg Test Cyp 2x per week (Monday & Friday)
Weeks 1-12 Adex .5 mg EOD (continue to run this for 10 days after cycle)
PCT:
Weeks 15-18 Nolva 20/ clomid 50
Other Cycle Considerations and Alternatives (please let me know opinions on this):
- Running 2500iu-5000iu HCG EW from weeks 3-(10 or 12)
- Running .5mg - 1mg Adex ED instead of EOD based on a lot of reading
Training:
Day 1: Chest & Triceps
- DB Press
- Dips
- Cables
- Straight Arm Pullover
- Rope Extension (Overhead & Normal)
Day 2: Legs (I have a herniated disk so squats aren’t always an option)
- Press or Squats (careful Light weight squats, when back is permitting)
- Seated Ham Curls
- Lying Ham Curls
- Leg Extensions
Day 3: Rest / Light Cardio
Day 4: Back and Biceps (I have a herniated disk so deadlifts aren’t always an option)
- Reverse Grip pulldown
- Bent over row
- Hyperextension
- Deadlift (Careful Light weight, when back is permitting)
- Straight Arm Pulldown
- Alternate curls
- Cable Curls
Day 5: Rest / Light Cardio
Day 6: Shoulders, Calves, Abs
- DB Shoulder Press
- Lateral Raise
- Upright Row
- Rear Delt Raise
- Weighted Situp OR Cable Crunches
- Seated Calf Raise
- Standing Calf Raise
Day 5: Rest / Light Cardio (Sometimes I will work some light squats, lunges or some HIIT exercises in on this day to keep blood flowing)
Supplements (Specifics in nutrition):
- Multivitamin
- Whey
- Gainer Protein
- Casein
- Creatine ~7g/Day
- C4 Pre
- BCAA
- Fish Oil
- Glutamine
- Carnitine
- R+ALA
- Taurine
- Milk Thistle
Nutrition:
At the moment I am trying to get around 3500 calories a day. I have very few (if any) cheat days and all of my meals come from all the usual lean sources:
- Protein & Fat (Egg [25% Whole, 75% Whites ], Chicken [Breasts, Thighs], Fish [Tilapia, Salmon, Tuna], Turkey, Beef [95%/5%, Eye Round], Milk, Greek Yogurt, Cottage Cheese, Peanut Butter, Nuts, Avocados)
- Carbs (Wheat Berries, Oatmeal, Sweet Potatoes, Quinoa, Barley, Brown Rice or anything whole grain)
- Vegetables / Fiber (Broccoli, Green Beans, Beets or anything else I can get my hands on)
Macros are:
-
3000 - 3500 calories
-
250g Protein
-
300 - 350g Carbs
-
50 - 70g Fat
Typical Day:
7am: 6 egg whites / 3 eggs & 2 slices Ezekiel Whole Grain Toast OR ON Serious Mass Shake with Milk and coffee and a few frozen berries and flax when Im low on time
10am: Lean Meat & Vegetables
12pm, 2pm, 4pm (I eat whatever I brought in for the day spaced throughout the day at my desk at work): Lean Meat & Grains
5pm: Workout (Creatine, BCAA, Glutamine, Carnitine, Taurine)
7pm: Whey Protein & some fast digesting carb (usually a large spoonful of honey or nutella or whatever else I can get my hands on)
8pm (Generally something different then what I ate during the day): Lean Meat & small portion of carbs and fat (avocado & nuts)
10pm: Casein Shake and some cottage cheese before bed
So I know that was a lot of information but Iâ??d rather err on the side of more information then less as it always seems everyone responding wants as much information as possible.
PROGRESS:
So far 11 days in I have gained around 8 pounds and my strength has gone up a good amount (but nothing absolutely crazy). Since this is a very long post so far I will update again tomorrow or the next day with my progress as it stands then. I am posting a front picture of what I looked like on day 1 for progress. I didnâ??t get any back shots as I didnâ??t have anyone helping me taking the pictures but I will try to keep those pictures updated with progress as well. Im seeing some physical differences so far but I will leave that up to you guys and see what your opinions are on that. Thanks for reading and looking forward to getting some good feedback here. Let me know if I missed anything.