I am 27 years old , been working out since 5 years , first 4 years were on and off training
Height - 183 cms
Weight - 180 lbs
Bf - 20%
Program following - legs
chest/tricep
Back/bicep
Shoulders
Bench press - 200lbs x 2 reps best
Deadlift - 125 lbs X 4 reps
I am looking to do my first cycle , just wanted to make sure everything is on point and i dont go wrong anywhere
Cycle
Testosterone 500 MG weekly x 10 weeks
Arimidex 0.5mg eod
Stop cold turkey , use nothing for week 11 and 12
Week 13 , novaldex 40 mg and week 14 novaldex 40 mg
Week 15 and week 16 novaldex 20 mg
Staying around 2400 cals/ day with 150gm protein
Anything i should change or any signs i should look for ?
Just gonna be brutally honest… 6ft 180lbs and 20% BF is not great. You’re skinny fat. Your training and diet are both poor if you have been training for a few years and still have these stats.
You are a long way from being able to benefit from a cycle. Your training and diet need to change before you will benefit from a cycle and making it worth the risk.
Your lifts are quite poor as well. Again, you won’t benefit much with your current strength levels. An average healthy individual should be able to dead lift double their body weight for 1rep.
Adex at .5mg EOD is a lot, you may not need any.
Don’t mean to be a dick, just brutally
Honest. Best of luck!
If you’ve been working out for 5 years and this is where you are now I suggest you post what you have been doing. Including food intake, because something is very wrong
So this is what i eat
I do intermittent fasting and fast from 11pm-1pm the next day
I workout at 7am in the morning fasted with 10gms bcaa and 1 scoop pre workout
First meal at 1pm - 50gms protein from chicken
120gms carbs from rice
And 15-20 gms fats from nuts
Second meal (snack) - 2 scoops whey protein (50gms protein)
48 gms carbs from 4 slices bread
20 gms fat from 3 spoons peanut butter
Dinner is mostly the same as lunch , sometimes may vary the source of carbs
So all that approximates to around 2200-2400 cals with maybe a fruit that i eat sometimes (eat around 2 bananas or 200gms pineapple if i feel very hungry)
Workout as already mentioned is a 4 day split i took off muscle and fitness , with a chest and tricep / back and bicep / shoulder / leg split with reps ranging between 6-10
I have started at 85kgs with a belly , and since six months i am stuck at 83 kgs with no loss or no gain in weight but a visible loss in abdominal fat
To me that looks like the world’s most unsustainable meal plan, but if it works for you I guess?.. Don’t neglect your fruits and veggies for those important micronutrients.
If you’re not gaining weight, or losing weight after 6 months then you need to consider increasing your calories (presuming you’re now past the “noob” gains phase of training) in order to start gaining weight/building muscle. Aim for 2800 calories and see how you go. 1.5 - 2lbs a month is ideal.
Everybody says my meals are unsustainable but for me its going really well , meals dont take a lot of time to prep and they are easy to cook and eat and go on with life , i am a doctor and spend a lot of time in the hospital , so i guess it just works
And about increasing to 2800 cals , i was worried i might put on a lot of fat , so i was looking to cut to maybe around 15-16% bodyfat before i started to increase my calories
Maybe i ll just post a photo of myself , so that you can assess better and help me
Please ignore the stupidity of the snap but thats the only one i have from recent times , i hope you can get something out of it to help me and also adding my recent body scan report that showed my bodyfat at 20%
Others may have a different opinion from me, but I don’t think you should cut. A small surplus over a long period of time would do you wonders.
The idea of putting on 2lbs a month by eating in a small surplus is intended to limit the amount of fat you put on, but gaining a little bit of fat in the process comes with the the territory.
That said, you have a small amount of muscle on your frame so building a bit of muscle aka “noob gains” whilst eating in a small deficit to drop some fat is entirely possible.
Ultimately, this is your body, your life; you’re in control. If you want to cut a bit, that’s cool. But one thing is for certain, you are no where near ready for jumping on a cycle my man.
Now that you have all my information , according to you , how many calories should i be eating approximately ? And what should my macro division be like ? 40%c 30%p 30%f ? If you can help me with this , then maybe i ll find a direction to look towards
Your diet is all bad. Bread should not be 50% of your daily carb source, peanut butter should be your primary fat source, and whey protein is basically junk, except when consumed immediately post workout as a quick boost of fast digesting proteins for a depleted body.
Oatmeal, Rice, Sweet Potatoes, whole grain brain (not your main source), etc are where you should be getting your carbs from.
Avocado, Olive Oil, Almonds, maybe one serving of peanut butter a day is where you should get your fats from.
Chicken, turkey, beef, pork, EGGS, should be your main source of protein.
Your diet is quite unhealthy, and certainly
A big part of the problem. Also… 2400 calories is tough to grow on for a lot of folks. 3,000 calories a day is pretty much my maintenance.
Again, I will differ here and say that I do not follow a macro split so you’re best seeking that advice from someone else.
I aim for 0.7g protein (around 1g if I’m on cycle) and 0.4g fat per pound of LBM. The remaining calories I fill with whatever I want. (IIFYM 4 life homie)
I’m not too worried about consuming a fast acting source of protein immediately after a workout. Is it optimal? Maybe? Am I going to see any difference if I do or don’t? Probably not.
As long as I get three protein rich meals across the day with a few snacks then I’m happy.
Have you decided if you’re going to cut or bulk? You’ve been eating 2400 calories and stayed the same weight … I’ll let you figure out the rest.
The only way to know how many calories you should be eating is to establish your maintenance calories. Track your calories and see what happens to your weight if it stays the same that your maintenance. Then add a small surplus on top, around 500 cals and see how you respond. Is there any reason your deadlift is so much lower than your bench press? Injuries maybe? If not I’d take a look at your training plan. You need to figure these things out and discover what works for you before you introduce drugs. If you get your diet and training dialled in the you might be happy enough with the results that you dont feel the need to do a cycle. If you dont do the work first you will get little out of the cycle.
Your diet is very very bad. Your lifts are very very bad. Now normally I do not judge other people’s strength because I think it’s often unhelpful and mean. But a 125lb deadlift is not even one plate. After five years you should be much further ahead. That means your training is not good and your diet is not good. Address those things first and I guarantee you will get results almost instantly.
Go to the training forum here and tell them your stats and your goals. You’ll get good advice from experienced lifters who absolutely love helping guys like you.
As far as diet goes…man where do I start?
You aren’t getting enough protein. If you were then you’d be gaining muscle. Your diet is a giant carby mess. You will never build the body you want off a diet of bread and rice.
Chicken, tuna, beef (if you’re Hindu and you don’t eat beef then substitute something else like goat, which is an underrated source of protein), and any other fish you can get. Salmon is excellent for a bunch of reasons. Eggs are great too. Eat more whole foods and skip the protein powder.
You need green vegetables. Broccoli is great at filling you up and provides a ton of nutrients. Have a salad as a snack once a day. Get some mixed greens and spinach, broccoli, and carrots and use that as a bridge meal. Lots of macro and micro nutrients and low calorie. Use a little olive oil and vinegar as a dressing. This is all easy to prep and it will be healthier for you.
You have a lot of work to do before you’re ready. Put in the time and you won’t be disappointed.
If you want to do intermittent fasting, don’t train at 7am and eat at 1pm. I train around 11am and eat my first meal after that. There’s way too many other things happening here for me to even get into, but that is just a horribly ineffective way to do IF.
Wow , thanks everybody for all the help , i really appreciate it
I think , i ll now switch the forum from pharma to training and diet and will start from there
