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As i've posted before, I had to give up on my first cycle because I didn't feel right about my source. I finally came through with someone reliable so I'm ordering tonight. I want to make sure everything is down pat. It's pretty simple. How does this look to everyone else?
Weeks 1-12 : 500mg/Test E (250mg 2x per week)
Weeks 1-4: Dbol 30mg/day (10mg 3x/day)
Weeks 13-18 20mgs Nolva
Weeks 13-16 50mg Proviron ED
Stats: 24 Years
6'3"
265lbs
approx 11-12% BF
Let me know. Thanks!
i would add an AI such as aromasin to the pct just to strengthen it up.
265 pounds at 11-12 bf? pretty good genetics
your pct should start 2 weeks after the last shot, not 1.
everything he said^^^^Quote:
Originally Posted by Amorphic
and i would have some arimidex on hand in case of water retention run it at .25mg eod and increase to ed if needed till bloat dies down
i'm out for a while, have a tennis match to go play and then some studying to do
it would appear your diet is pretty good to get to your size but if you want to post it i'll critique it for you
also put if you are bulking, lean bulking or cutting and your BMR and calorics needs if you know them
ah yes, arimidex just in case. good call, i forgot to mention that one. agree with everything you said as wellQuote:
Originally Posted by Phate
Thanks guys- and that Nolva is 20mg ed right?
yep. some guys run 40mgs/ed but the standard protocol is 20mgs.edQuote:
Originally Posted by Planethuge
Looks good man. As mentioned, good genetics. Good luck.
Diet is typically is as follows- Keep in mind I work out in the morning and I have meal #1 right before I work out.
Meals #1 - 3 whole eggs, 5 egg whites
8 oz Lean Meat
1/2 cup dry oatmeal
Creatine
Meal #2 - Post workout - 2 scoops Whey protein w/creatine
Meal #3 - 8 oz lean meat
2 cups salad w/2TBSP oil and vinegarette dressing
6oz sweet potato
Meal #4 - Protein Shake
Meal #5 - 8 oz lean meat
2 cups veggies
2 cups salad w/2TBSP Oil and Vinegarette Dressing
Meal #6 - Protein Shake
Meal #6 is usually between 4:30 and 5. If I'm still hungry in a couple hours (usually am.lol) I will go to meal #7
Meal #7 - 8 egg beaters
Then I drink a protein shake right before bed. I schedule my cheat meal (once per week) typically on Sunday morning where I tear up a freakin omlette and a fat stack of pancakes with home fries.lol. Thoughts?
One cheat meal a week is cool!
I like in-n-out fries animal style with a few cheeseburgers. :7up:
That looks like a good diet bro!
got macros for it?
i'm gonna be telling you to add food in this, as you're gonna be bulking and it's going to be clean so i'd perfer you to overeat than undereat, but we'll address that when you calculate the macros and your daily caloric needsQuote:
Originally Posted by Planethuge
also, what type of shake do you drink before bed?
i know a really good protein pancake recipe that quick and easy that i think you would love, i'll type it up if you want
you have a good base to your diet, though i would stick to pro/carb meals on cycle and let your fats come naturally from the meats you eat, that being said, i would up your quantity of meat per meal to 10-12oz
Before bed I am taking my regular whey protein shake. Sometimes i'm eating peanut butter then too because i'm starving right before I go to bed. I have absolutely no issue upping my lean meat intake at all. I can ALWAYS eat more. I'm confused on the macros though. You're the second person to talk about that. I've just googled it and still don't know what that is. Can you help me out?Quote:
Originally Posted by Phate
Thanks for the input. Feel free to post the pancake recipe. I read about a couple pancake recipes in the recipes section of this forum. They all got excellent reviews. I eat a LOT to begin with...I thought I ate better than most but wow it seems like i'm really going to have to step it up a notch while i'm on cycle. Again, thanks for the input manQuote:
Originally Posted by Phate
macros are carbs, protein, and fat....
You need to break down each meal individually and your overall totals for the day and post them for us so we can see what's lacking and what's overkill (if any)...
Give us a calorie breakdown too...
As big you are already, you're going to have eat a lot more than most. I personally eat about 4200 calories a day right now and you've got 80lbs. on me as is just to put in perspective for you.
whey protein before bed is useless as whey digests with 45mins, casein protein would be a better choice because it takes from 8-12hours to digest, casein is the protein found in milk and dairy products, so you could eat 4 or so cups of low fat cottage cheese before bed(this will help curb your hunger as well) that should be around 48g of protein and 350-400calQuote:
Originally Posted by Planethuge
macros= total grams of protein/carbs/fat in a diet, there are 4 calories per gram of carbs and protein and 9 calories per gram of fat, so to calculate your macros you take all the grams of protein you eat in a day and add them up, same with fats and carbs
example
chicken 200cal/40gpro/4carbs/0.5gfat
potatos 200cal/10gpro/35gcarbs/0.5gfat
macros would be 50gpro/39gcarbs/1gfat with 400total calories
Quote:
Originally Posted by Planethuge
8 egg whites
1/2 cup cottage cheese (or non-fat yogurt)
1 cup dry measured oatmeal
Cinnamon (optional)
Splenda (optional)
Pam
Mix it all in the blender for 20-30 seconds and pour into a pan.
and you do eat well, your diet was pretty good to begin with, i'm just being very picky cause i know you are willing to work to get the best gains possible
Thanks Phate. I completely understand now. Before i ever go on a strict diet like this I always put together my macros...I just didn't know it was called macros.lol. I'm definitely willing to work. Im hard on myself to begin with in the gym. I'm gonna tear it up now!! ...and thanks for the recipe too!