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Week 1-12 Test Enanthate 500mg E/W
Week 1-4 Dbol 50mg E/D
Week 1-12 0.5MG Arimidex EOD if I get gyno until gyno disappears
Week 14-18 PCT ???
What should I do for PCT? I keep getting a lot of contradictory information, some people tell me I HAVE to use Clomid, others say use Nolva, others say use both but that ends up being really expensive.
stats?
age
height
weight
bf%
training exp.
25Quote:
Originally Posted by phate186
5'9"
200
~12%
5 yrs lifting.
here is everything you need, diet, how to cardio, how to run the cycle, everything, happy reseearching, lol
CARDIO
cardio is, but the type of cardio is what he's talking about, running is not the best for fat burning
for low intensity long duration cardio i would use a stationary bike or walk at 3.0-4.0mph on a high incline for 30-50minutes
for HIIT training i would use a stairstepper, elliptical or stationary bike and do this
5minutes warm up
1min at 40-50% of max effort
30sec at 85-90% max effort
1min at 40-50% of max effort
30sec at 85-90% max effort
continue that for 15-20 minutes or until you can't go any more
then cool down for 5 minutes
low intensity will burn more calories from fat but will also burn less total calories as the intensity isn't as high as HIIT
HIIT training will burn a lower percentage of calories from fat, though not by much, i think the study i read said 10-12% max, but will burn many more calories total and will increase metabolism for up to 24 hours after cardio, this is called the afterburn effect, where you burn extra calories because of an increase in metabolic output
to give you an estimate i wlll outline one of my cardio routines
low intensity
3.2-3.5mph 8%incline on treadmill for 30minutes burns 350cal
HIIT
using what i outlined above i burn close to 500cal in 20-25minutes plus the extra that i get afterwards
DIET HELP
here is the diet that i'm on right now, it's a good base to go off of, listed below are things to help you create your own diet off it
1) One thing that will help you drastically is called carb tapering, if you notice the bulk of my carbs are in the morning and after my workout, i don't eat hardly any close to when i go to sleep
2) Another thing is that eat meal is either protein/carb or protein/fat and the fats are good fats(EFA=Essential fatty acids) from flax oil or fish oil. Try not to eat fat with carbs as the fat will become, well, fat since your body is made to be energy efficient, by putting carbs, which are easier to break down for energy, in the same meal as fats your body stores the fat for later and uses the carbs for energy, not what you want.
3) try to eat every 2-3 hours, this is the amount of time it takes for your body to digest a meal and by giving it a constant stream of food you will ensure that your metabolism is kept high, also, calories are not the same, protein has the highest thermodynamic effect, which means that it takes more calories to digest protein than carbs or fat, this also increases your metabolism
4) You should try to get at least 50-60g of protein in every meal, this is about the max your body can take at one time
5) here are some tricks for making eating so often easier, i know it's hard, i go to school 8 hours a day and i'm not allowed to bring food into class so i have to work around that
a) Make a weeks worth of food on your day off, go buy a ton of chicken, lean turkey and very lean beef and grill it, then put it in ziplock bags and label with the amount of calories and protein per bag, YOU WILL NEED TO BUY A CHEAP SCALE FOR THIS, YOU CAN GET THEM AT GNC, MAKE SURE YOU GET ONE THAT WEIGHS IN GRAMS.
b) save grocery sacks or get a lunch box and put a full three meals or so in there, lots of chicken, jerky, tuna, those are gonna be the staples of your diet
6) Don't drink more than two protein shakes a day, there are liquid and don't have the thermic effect normal food does, normal food should make up 95% of your diet, though a shake after workout or in a pinch is perfectly fine
that should get you started, i'm sure you'll still have questions so just keep posting and i'll help you however i can, i'll be in austin though for the next couple days for a state competition, though i'll try to get on at the hotel if you post and answer when i can, here's the diet i'm on to model after
Meal 1 - 5 egg whites (cal 80, pro18), Oats 80g (cal295 carb51 pro12 fat5), 1scoop whey (cal112, carb2.5, pro23, fat1.5). sprinkle cinnamon. TOTALS - Cal 485, carbs 53 pro 50, Fat 6.5
WORKOUT
PWO - 2 scoop whey (cal224, carb5, pro46, fat3), WMS 80g (cal280 carb68) TOTALS – Cal519, carbs73, pro58 fat 3
PPWO - Tuna 1/2 tin (cal 72,carb0 pro15 ), Oats 80g (cal295 carb51 pro12 fat4) 1scoop whey (cal112, carb2.5, pro23, fat1.5) TOTALS – cal480 carbs53 pro50 fat5.5
meal 4 - 175g chicken (cal289 pro54 fat5) Coconut Oil (cal83 fat9g) TOTALS – cal372, pro54, fat14
Meal 5 - 175g chicken (cal289 pro54 fat5) Flax Oil (cal83 fat9g) TOTALS – cal372, pro54, fat14
Meal 6 - 175g chicken (cal289 pro54 fat5) hemp Oil (cal83 fat9g) TOTALS – cal372, pro54, fat14
Before Bed – Lean Mince200g (cal328 pro51 fat12) TOTALS cal328 pro51 fat12
DAILY TOTAL Cal 2928Carbs 179 Protein 360 fat 68.5
Each chicken meal served with a handful of fibrous green veg bringing carbs to approx 200g per day in total.
DIET 2
Macros: Food/Calories/Protein-Carbs-Fat
Meal 1: 60g Oatmeal/225cal/8gP-41gC-2gF
turkey (99/1)/260/54gP-0gC-3gF
2 Tbsp Mayo light 40cal/0gP-2gC-3gF
Meal 2: 40g Oatmeal/150cal/5gP-27gC-1.5gF
turkey (99/1)/260/54gP-0gC-3gF
2 Tbsp Mayo light 40cal/0gP-2gC-3gF
Meal 3: 40g Oatmeal/150cal/5gP-27gC-1.5gF
beef (96/4)/300/50gP-0gC-8gF
2 Tbsp Mayo light 40cal/0gP-2gC-3gF
Meal 4: 10mL flax oil 90cal/0gP-0gC-10gF
beef (96/4)/300/50gP-0gC-8gF
2 Tbsp Mayo light 40cal/0gP-2gC-3gF
Meal 5: 10mL fish oil 90cal/0gP-0gC-10gF
Tuna 170cal/42gP-0gC-0gF
3.5 Tbsp Mayo light 70/0gP-4gC-5gF
Meal 6: Tuna 170cal/42gP-0gC-0gF
3.5 Tbsp Mayo light 70/0gP-4gC-5gF
beef or turkey 150cal/25gP-0gC-4gF
macros:Calories: 2615
Protein: 335
Carbs: 111
Fats: 74
TEST BEGINNER CYCLE INFO
here, i'll lay out some stuff for you,
first thing, you need to get your diet in check, here is some threads on cutting, lean bulking and pure bulking to give you some info, but you need to post your diet for critiqueing, your wasting your money otherwise
Diet
http://forums.steroid.com/read-here-first/113010-unoffical-how-bulk-thread-sample-diet.html
http://forums.steroid.com/read-here-first/75729-unoffical-how-cut-thread-sample-diet.html
http://forums.steroid.com/diet-nutrition/143553-appetite-construction.html
http://www.fitday.com/WebFit/calories/calories.html
only when you have your diet down should you think about cycling, a beginner cycle should look like this
1-12 test e 500mg/week
1-4 dbol 40mg/day ( this is used to kickstart the cycle and is optional)
take your test injections 3.5 days apart, like monday morning and thursday evening
split your dbol up throughout the day, this will keep your blood levels stable, which means less sides and more gains
if you take the dbol, supplement with liv52 to help you liver cope with breaking down the dbol
btw, here are the profiles on the AS you will be using so read them and get to know the stuff your putting in your body
Test Enth
http://forums.steroid.com/steroid-profiles/199827-anabolic-review-steroid-profile-testosterone-enanthate.html
Dianabol
http://forums.steroid.com/steroid-profiles/199829-anabolic-review-steroid-profile-dianabol-methandrostenolone.html
Next is your pct, which should begin two weeks after your last test injection and should be a phneedo's pct, whats that you ask? here it is
Pheendo's PCT
http://forums.steroid.com/pct-post-cycle-therapy/94626-pheednos-pct.html
while your at it read this one as well for future cycles
Anthony Roberts PCT
http://forums.steroid.com/showthread.php?t=209758
Now for some other important stuff, you need to have some arimidex on hand in case you start getting water retention or gyno, so get some, in fact, read this thread 3x before you start your cycle as it will tell you....
All You Need To Know About Gyno
http://forums.steroid.com/educational-threads/236880-all-you-need-know-about-gyno.html
that should get you read for your cycle, best of luck
you dont need 50MG DBOL daily as newbie.Quote:
Originally Posted by Darknet
agree with ****, also, start at .25eod if you get gyno and go up to .25ed as neededQuote:
Originally Posted by ****
Are you talking about d-bol here or adex?Quote:
Originally Posted by phate186
That thing you quoted says I should take 40mg d-bol e/d, but you say that 50mg d-bol e/d is overkill? How much, then?
he talking about adex...Quote:
Originally Posted by Darknet
with dbol 25-30mgs will suffice for your first time.
Alright, 25mg dbol e/d for the first four weeks. What would be a good PCT for what I have here? I feel like some of the stuff I have been finding is overkill.
Next is your pct, which should begin two weeks after your last test injection and should be a phneedo's pct, whats that you ask? here it isQuote:
Originally Posted by Darknet
Pheendo's PCT
http://forums.steroid.com/showthread.php?t=94626
that is word for word in the post i posted earlier, read it before asking questions
So is this correct then?
Weeks 1-12 Test E 500mg EW
Weeks 1-4 D-bol 30mg ED
Weeks 14-18 Adex 0.25 E/D Clomid 100 MG E/D Nolva 20mg e/d
Adex 0.25 mg if gyno develops during cycle?
PCT looks like it's gonna be expensive, haha. Do I really need all that?
if you want to keep your gains then yes, are you running a bulk, lean bulk, or cutterQuote:
Originally Posted by Darknet