Suggestion for cycle for beginner

[MuayLenny]

A question for you professionals.

Hello,

My name is Dan.
I am mainly training Muay Thai and I have the last 1,5 years tried to gain muscles by adding 3 times/week weight lifting (since 1month back only 2times/week). I am eating a good amount of food and I also use creatine and protein powder. I am considering taking some steroids to help me gain muscles. I am not experienced and I really need some guidelines how to proceed.
I am 31 years old, 184 cm, about 76 kg. I am in general good condition (At the moment I am training 5 times a week Muay Thai and 2 times a week weights).
A normal training week looks like:
Monday: Muay Thai + calves
Tuesday: Gym, back, legs
Wednesday: Muay Thai + Stomach
Thursday: Muay Thai
Friday: Muay Thai + Stomach
Saturday: Muay Thai
Sunday: Gym, Breast, shoulders, biceps, triceps
I know this is not a optimized training schedule to gain muscles, but my priority is the Muay Thay, but I still would like to gain about 6-8 kg of muscles.

A normal days consumption:
06:45 Breakfast – cereals, yoghurt, bread, egg, juice.
08:00 Protein shake
10:00 Some snack, for example sandwich, fruit, yoghurt,
12:30 Lunch
15:00-16:30/17:00 Training
17:00 Protein shake + fruit
18:00 Dinner
21:00 Snack, noodles + tuna or similar.

Is this enough or do I need to change my diet?

What preparation/cycle do you recommend and why?
How is the endurance affected? For me it is very important to keep a good endurance during the cycle. I am very thankful for all the advices I can get.


Regards

::-Dan-::

[Charger527]

Im not really a professional, but first of all what are your main goals for your cycle? is it to put on mass or become stronger at muay thai.
If you bulk 5-6 kg will you end up a weight class? Also with extra weight means more stress on your joints which would already recive a fair bit from muay thai especialy when you come of a cycle. Alot of fighters use prop and test suspension in cycles because of the low sides and low water retetion, so i would prob use one of those two as a base.

Try put your diet down in rough amounts. (kj protein etc)

[MuayLenny]

Hi Charger,

Thanks for your respond.

My main goals for the cycle is to become stronger and gain weight. I want to end up a weight class.
How will the endurance be affected?

I´m not sure of the total kj/day, but i eat pretty much. (I have big problems gaining weight in general). I am trying to eat at least 180g of protein every day.

I dont want to maximice the weightgain in one cycle. The first time it might be wise to start slowly and see the respond from the body. I rather take two cycles slowly instead of one with high doses, or am i on the wrong track?
How do I build up my cycle?


Thanks!

::-Dan-::

[daem]

I´m not sure of the total kj/day, but i eat pretty much. (I have big problems gaining weight in general). I am trying to eat at least 180g of protein every day.

There's your problem right there. You need 1.5-2.0g of protein per lb of lean mass every day for best results.

You shouldn't have any problems gaining weight if you follow that advice and try to get 3-4K calories every day on the low end.

[MuayLenny]

Hi daem,

That means i need to get at least 300 g protein every day.
Normally i eat more than 180, but absolute minimum 180. I think on average 230-250, but still not enough. I will increase the protein, but i´m afraid that even with a higher protein consumtion i will have problems with gaining.

[daem]

That's definitely a start!

You won't know if you have problems until you alter your diet to accomodate at least 300g of protein ED

Good luck!

[MuayLenny]

daem,
If i decide to start a cycle, with the target mentioned above, what is your advise for cycle?

::-Dan-::

[daem]

Well, I personally don't think you should consider it until you've tried eating 300-350g of protein every day for a few months and see what the results are.

Take some pictures now, post them in the pics forum, and then come back in a few months for some recommendations if what I've suggested doesn't work out.

It's tough to recommend a cycle for a fighter...I'm not really well-versed on those types of cycles but other bros on here are.

[DS21]

[QUOTE=daem;4223520]Well, I personally don't think you should consider it until you've tried eating 300-350g of protein every day for a few months and see what the results are.QUOTE]

I can't agree more. I don't know anyone that eats 5k+ cal ed and can't gain some weight. Looking at the diet you posted, I'm guessing you are eating 2k at most 3k cal ed. With all the training you are doing you are just burning right though the food you eat. Instead of the protein shakes add a clean weight gainer, something high in protein and complex carbs. If you double your caloric intake for about 2-3 months you should gain a good 10lbs, and for some reason if that doesn't work I would double your calories again, best of luck and hold off on the steroids .

[DS21]

[QUOTE=daem;4223520]Well, I personally don't think you should consider it until you've tried eating 300-350g of protein every day for a few months and see what the results are.QUOTE]

I can't agree more. I don't know anyone that eats 5k+ cal ed and can't gain some weight. Looking at the diet you posted, I'm guessing you are eating 2k at most 3k cal ed. With all the training you are doing you are just burning right though the food you eat. Instead of the protein shakes add a clean weight gainer, something high in protein and complex carbs. If you double your caloric intake for about 2-3 months you should gain a good 10lbs, and for some reason if that doesn't work I would double your calories again, best of luck and hold off on the steroids .

[ray0414]

A question for you professionals.

Hello,

My name is Dan.
I am mainly training Muay Thai and I have the last 1,5 years tried to gain muscles by adding 3 times/week weight lifting (since 1month back only 2times/week). I am eating a good amount of food and I also use creatine and protein powder. I am considering taking some steroids to help me gain muscles. I am not experienced and I really need some guidelines how to proceed.
I am 31 years old, 184 cm, about 76 kg. I am in general good condition (At the moment I am training 5 times a week Muay Thai and 2 times a week weights).
A normal training week looks like:
Monday: Muay Thai + calves
Tuesday: Gym, back, legs
Wednesday: Muay Thai + Stomach
Thursday: Muay Thai
Friday: Muay Thai + Stomach
Saturday: Muay Thai
Sunday: Gym, Breast, shoulders, biceps, triceps
I know this is not a optimized training schedule to gain muscles, but my priority is the Muay Thay, but I still would like to gain about 6-8 kg of muscles.

A normal days consumption:
06:45 Breakfast – cereals, yoghurt, bread, egg, juice.
08:00 Protein shake
10:00 Some snack, for example sandwich, fruit, yoghurt,
12:30 Lunch
15:00-16:30/17:00 Training
17:00 Protein shake + fruit
18:00 Dinner
21:00 Snack, noodles + tuna or similar.

Is this enough or do I need to change my diet?

What preparation/cycle do you recommend and why?
How is the endurance affected? For me it is very important to keep a good endurance during the cycle. I am very thankful for all the advices I can get.


Regards

::-Dan-::

there is NO WAY you are getting 220 grams of protien with the diet you listed. unless u ar having 80gram protien shakes, which would be too much. maybe its because you didnt list exactly what u were eating. when u list "dinner", we dont know what u are eating so we cant help you there.

[ray0414]

BTW, i highly doubt you will gain 6-8kg on your training rutiene. u gotta split those muscle groups up and do them individually.

[MuayLenny]

Hi Ray,

I estimate my protein consumtion like this,

Breakfast 25g (4 eggs, ham on the bread, yoghurt, cereals, juice and a glas of milk).
Protein shake 40g
Snack (tuna/egg sandwich or omelett or similar) should be at least 10g
Lunch, I eat at least 200 g of chicken, fish or meat,+ potatoe/rice/pasta, should be at least 40 g of protein.
Protein shake 40g
Dinner, I eat at least 200 g of chicken, fish or meat,+ potatoe/rice/pasta, should be at least 40 g of protein.
Evening snack, noodles with tuna, crab or similar, should be at least 25-30g protein.

This will get my daily protein consumtion at around 220 g. Sometimes a little more, sometimes a little less.
I understand that i need to increase the amount of protein, and i am starting with this now.

How do you suggest a make the training routine if i train Muay Thai 5 days a week and weights 2 days a week?

Is it better to do, for example

Monday: Muay Thai + calves
Tuesday: Gym, legs
Wednesday: Muay Thai + Shoulders+stomach
Thursday: Muay Thai + back
Friday: Muay Thai + Stomach
Saturday: Muay Thai + biceps
Sunday: Gym, Breast, triceps

Thankful for all advises...

[ray0414]

the new rutiene would be alot better, but i have no clue what muay thai is.

[MuayLenny]

Muay Thai is Thaiboxing, a martial art.

I will then split the weight lifting as suggested.

[Kale]

Where in Thailand are you training dude ?

[MuayLenny]

In Pattaya.

[Kale]

In Pattaya.

Nice !!! My avi is Thai

[MuayLenny]

Good for you!

Do you come to Thailand often?
I´ve been living here for about 2 years now

[Kale]

Good for you!

Do you come to Thailand often?
I´ve been living here for about 2 years now

Every couple of months. I am in Bangkok next week as a matter of fact

[Charger527]

In Pattaya.

Good place good pharms aswell as ladies....

[MuayLenny]

Charger,
Yes, the supplies is not an issue here, neither the price.
But first you need to know what to get.....

[Charger527]

Most fighters stay with short esters one because they get out of your system quicker and two because they have less sides, mostly less water retion. so if i was you i would go with prop. only downside is you have to inject ed or eod at least. also because it is a short ester you wont need to frontload and should see gains prettty fast. i have heard of people running it as short as 4 weeks and up to 16. id would personaly run it for 12 weeks at 500mg. then pct straight away of clomid and nolva, with arimdex on hand just in case. and just work your diet into what you want to do, if its gain muscle, strength, fitness or cut fat.

Hope that helps a bit, prob best just to read up on the substances and find out which one best suites you.

[vishus]

they dont test for gear for MMA fighters?

[WARMachine]

^^^ He does Muay Thai not MMA...

And i seriosuly doubt they have testing...

Ill be in Thailand in about 3 weeks...

My advice to you Dan, is to get a better diet down. Whats you weight class, and what weight are you trying to move up to?

Steroids are not magic, if you arent gaining without their help, you will have a harder time gaining with their help.

[MuayLenny]

Charger:
Thanks for the advices, i will have a deeper look into the suggestions.
I still havent decided how to do (if start a cycle or not). I will start with adjusting my diet and training schedule and see how i respond to that, and also to get more time to get educated about what suites me the best (if i decide to use any).

War4BTT:
I will, i have already started with increasing the protein.
BTW, if you are going to Thailand, you should know that protein powder is a bit expensive here, i get mine from Europe from friends.

This is the weightclasses in Muay Thai:

1. Mini Flyweight 105 lbs (47.727 kg.)
2. Junior Flyweight 108 lbs (48.988 kg.)
3. Flyweight 112 lbs (50.802 kg.)
4. Junior Bantamweight 115 lbs (52.163 kg.)
5. Bantamweight 118 lbs (53.524 kg.)
6. Junior Featherwweight 122 lbs (55.338 kg.)
7. Featherweight 126 lbs (57.153 kg.)
8. Junior Lightweight 130 lbs (58.967 kg.)
9. Lightweight 135 lbs (61.235 kg.)
10. Junior Welterweight 140 lbs (63.503 kg.)
11. Welterweight 147 lbs (66.638 kg.)
12. Junior Middleweight 154 lbs (69.853 kg.)
13. Middleweight 160 lbs (71.575 kg.)
14. Super Middleweight 168 lbs (76.363 kg.)
15. Light Heavyweight 175 lbs (79.379 kg.)
16. Cruiserweight 190 lbs (86.183 kg.)
17. Heavyweight 190 lbs+ (86.183 kg.+)
18. Super Heavyweight 209 lbs+ (95 kg.+)


I am present in Super Middleweight and i aim for Cruiserweight (i might stay at Light heavyweight)
Hope you will have a nice time in Thailand!

[Charger527]

^^ sounds like a good plan.
Last time i was in thailand i went to lumpinee stadium and watched the muay Thai. was bloosy awsome. keen to go again. good luck with it

[WARMachine]

^^^ Thanks bro.. Im looking forward to it...