First Cycle - Approach?

[big_k]

Ok so I have about 40ml of Test Enan, I asked for some input from couple friends who have cycled to see what they thought.

But before I get into my question.
Me:
24 yrs old, about 13-14% bodyfat, 6'1 225 lbs. Lifting since I've been 16, have been serious for 4 years now.

So basically I do not want to get huge, but instead lean out while keeping and perhaps adding mass. Although that does not sound like the ideal "noob" first cycle. I think taking a Lean Bulk approach, I could put on some mass and burn some more fat.


My current plan is keeping calories at about 3,500, perhaps cycling carbs. Staying consistent with cardio (LISS) and lifting 5 days a week.


I had a suggestion of doing a 16 week cycle, 8 week "recomp", and 8 week lean bulk. Not sure about that.... But just wanted to hear some input and advice.

[Big]

I had a suggestion of doing a 16 week cycle, 8 week "recomp", and 8 week lean bulk. Not sure about that.... But just wanted to hear some input and advice.

could you define this, I'm not sure what you mean.

[lord henry]

12 weeks at 500mgs per week with a good clean diet and you will add lean mass while droping body fat,remember keep the diet clean and modarate cardio and you will hit your goals.

what you have in mind for pct?

[Phate]

Ok so I have about 40ml of Test Enan, I asked for some input from couple friends who have cycled to see what they thought.
concentration?
But before I get into my question.
Me:
24 yrs old, about 13-14% bodyfat, 6'1 225 lbs. Lifting since I've been 16, have been serious for 4 years now.

So basically I do not want to get huge, but instead lean out while keeping and perhaps adding mass. Although that does not sound like the ideal "noob" first cycle. I think taking a Lean Bulk approach, I could put on some mass and burn some more fat.

test only is a good first cycle since you can manipulate diet and do anything with it
My current plan is keeping calories at about 3,500, perhaps cycling carbs. Staying consistent with cardio (LISS) and lifting 5 days a week.
LISS?
also i would like to see the diet

I had a suggestion of doing a 16 week cycle, 8 week "recomp", and 8 week lean bulk. Not sure about that.... But just wanted to hear some input and advice.

i would either cut or clean bulk, pick one and stick to it

[big_k]

could you define this, I'm not sure what you mean.

Sure, this was recommended by a friend with some experience. Seems a tad too complicated for my "first time."

Basically, 8 weeks of about 400 calorie deficit. So I'd say about 3000. With about 1hour of cardio 6 days a week.

Then 8 weeks of about 4,500 calories, and reducing cardio to 25-30 minutes.

[Phate]

could you define this, I'm not sure what you mean.

i think he means that he was told to run a cycle and break it into lean bulk and cut

[Big]

ok, I was trying to figure out if this was a cycle question or a diet question, I got confused lol. Yep like stated, I would say cut or bulk.

[Phate]

personally i think that your first cycle should be a bulk, as your first cycle is when your receptors are the freshest(so to speak) and muscle is alot harder to put on than fat is to lose

[big_k]

12 weeks at 500mgs per week with a good clean diet and you will add lean mass while droping body fat,remember keep the diet clean and modarate cardio and you will hit your goals.

what you have in mind for pct?

Whats PCT?



Going with 12 weeks of Test.

weeks 15 - 19

Clomid:
Day 1 300mg
Day 2-11: 100mg ed
Day 12-21: 50 mg ed

Nolvadex:
(40 / 40 / 20 / 20)


I just want the best of both worlds I suppose. I want to improve couple of my lagging body parts, while leaning out. I have never heard of anyone cutting on their first cycle though.

[lord henry]

wouldent use 300mgs day 1 of pct,no need imo.

clomid 100/50/25/25

nolva 40/20/20/20

always works for me ,i just dont like the high dose of clomid .

[big_k]

Thanks for the input. I know some like the high dose of Clomid but others say it is unnecessary.


Considering I was to bulk in the upcoming weeks. I am currently cutting, is it okay to just flip a "U-turn"...pin and just start bulking, so that I am leanest as possible?

Or should I ride it out at maintenance a little?

[Phate]

Thanks for the input. I know some like the high dose of Clomid but others say it is unnecessary.


Considering I was to bulk in the upcoming weeks. I am currently cutting, is it okay to just flip a "U-turn"...pin and just start bulking, so that I am leanest as possible?
i just did the opposite and started cutting, though if you are clean bulking it's not really a big change, my bulking and cutting diets are almost identical, i just up my cardio from 3-4x a week to 10-12x a week
Or should I ride it out at maintenance a little?

let's see that diet

[lord henry]

as above diet and cario is the key here -one can cut or bulk on any compound its the other factors that play a key role in reaching your goals.

[big_k]

oh Sorry phate didn't realize you're typing in the quotes lol.


This is kind of a knock off from the "Palumbo Diet" I feel I cut the best with low carbs except I did not like all the shakes.

Meal 1
6 Egg Whites
5 Whole DHA eggs
56g protein, 25g fat

Meal 2
8 oz Tuna
30 Almonds or 10tsp Almond Butter 5tsp Olive
56g protein, 25g fat

Meal 3
8 oz Chicken
30 Almonds or 10tsp Almond Butter or 5tsp Olive Oil
56g protein, 25g fat

Meal 4
8 oz Tuna
30 Almonds or 10tsp Peanut Butteror 5tsp OliveOil
56g protein, 25g fat

Meal 5
8 oz Chicken
30 Almonds or 10tsp Almond Butter or 5tsp Olive Oil
56g protein, 25g fat

Meal 6 6 Egg Whites
5 Whole DHA eggs
56g protein, 25g fat

Totals:
Total C ~0 P 336 F150 Calories: 2694

Once a week I have a Carb Meal. Clean Carbs, usually about 200grams.

[Phate]

oh Sorry phate didn't realize you're typing in the quotes lol.


This is kind of a knock off from the "Palumbo Diet" I feel I cut the best with low carbs except I did not like all the shakes.

Meal 1
6 Egg Whites
5 Whole DHA eggs
56g protein, 25g fat

Meal 2
8 oz Tuna
30 Almonds or 10tsp Almond Butter 5tsp Olive
56g protein, 25g fat

Meal 3
8 oz Chicken
30 Almonds or 10tsp Almond Butter or 5tsp Olive Oil
56g protein, 25g fat

Meal 4
8 oz Tuna
30 Almonds or 10tsp Peanut Butteror 5tsp OliveOil
56g protein, 25g fat

Meal 5
8 oz Chicken
30 Almonds or 10tsp Almond Butter or 5tsp Olive Oil
56g protein, 25g fat

Meal 6 6 Egg Whites
5 Whole DHA eggs
56g protein, 25g fat

Totals:
Total C ~0 P 336 F150 Calories: 2694

Once a week I have a Carb Meal. Clean Carbs, usually about 200grams.

this is a keto diet basically, are you going to use this to bulk, because it won't work very well

[big_k]

Keto Diet is much more Fat, much less protein. And no I would not use this to bulk.

[big_k]

For Cycle this is my diet.
I might substitute shakes for a few of the meals.
Meal 1
6 egg whites
2 whole eggs
2 oz grilled chicken
2-2/3 cup steamed spinach
2 tbsp peanut butter or 18 almonds or 3 oz avocado
6.5 oz PEELED ruby red grapefruit
49g protein, 35g carbohydrates, 25g fat

Meal 2
7 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna (albacore
packed/canned in water)+ 5g GlutaForm
2 cup steamed Broccoli or green beans or 16 oz steamed asparagus
2 tbsp peanut butter + 12 almonds or 30 almonds or 2 oz avocado + 18 almonds
49g protein, 20g carbohydrates, 25g fat

Meal 3
7 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna (albacore
packed/canned in water)
2 cup steamed Broccoli or green beans or 16 oz steamed asparagus
2 tbsp peanut butter + 12 almonds or 30 almonds or 2 oz avocado + 18 almonds
49g protein, 20g carbohydrates, 25g fat

Meal 4
6 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna (albacore
packed/canned in water)+ 5g GlutaForm
2 cup steamed Broccoli or green beans or 16 oz steamed asparagus
2 tbsp peanut butter + 12 almonds or 30 almonds or 2 oz avocado + 18 almonds
42g protein, 20g carbohydrates, 25g fat

Meal 5
7 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna (albacore
packed/canned in water)
2 cup steamed Broccoli or green beans or 16 oz steamed asparagus
2 tbsp peanut butter + 12 almonds or 30 almonds or 2 oz avocado + 18 almonds
6.5 oz PEELED ruby red grapefruit
49g protein, 35g carbohydrates, 25g fat

Meal 6
7 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna (albacore
packed/canned in water)+ 5g GlutaForm
2 cup steamed Broccoli or green beans or 16 oz steamed asparagus
2 oz avocado + 12 almonds or 4 oz avocado or 24 almonds
49g protein, 20g carbohydrates, 20g fat


Meal 1
6 egg whites
2 whole eggs
2 oz grilled chicken
2-2/3 cup steamed spinach
2 tbsp peanut butter or 18 almonds or 3 oz avocado
6.5 oz PEELED ruby red grapefruit
49g protein, 35g carbohydrates, 25g fat

Meal 2
7 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna (albacore
packed/canned in water)+ 5g GlutaForm
2 cup steamed Broccoli or green beans or 16 oz steamed asparagus
2 tbsp peanut butter + 12 almonds or 30 almonds or 2 oz avocado + 18 almonds
49g protein, 20g carbohydrates, 25g fat

Meal 3
7 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna (albacore
packed/canned in water)
2 cup steamed Broccoli or green beans or 16 oz steamed asparagus
2 tbsp peanut butter + 12 almonds or 30 almonds or 2 oz avocado + 18 almonds
49g protein, 20g carbohydrates, 25g fat

Meal 4
6 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna (albacore
packed/canned in water)+ 5g GlutaForm
2 cup steamed Broccoli or green beans or 16 oz steamed asparagus
2 tbsp peanut butter + 12 almonds or 30 almonds or 2 oz avocado + 18 almonds
42g protein, 20g carbohydrates, 25g fat

Meal 5
7 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna (albacore
packed/canned in water)
2 cup steamed Broccoli or green beans or 16 oz steamed asparagus
2 tbsp peanut butter + 12 almonds or 30 almonds or 2 oz avocado + 18 almonds
6.5 oz PEELED ruby red grapefruit
49g protein, 35g carbohydrates, 25g fat

Meal 6
7 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna (albacore
packed/canned in water)+ 5g GlutaForm
2 cup steamed Broccoli or green beans or 16 oz steamed asparagus
2 oz avocado + 12 almonds or 4 oz avocado or 24 almonds
49g protein, 20g carbohydrates, 20g fat

Meal 7
7 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna (albacore
packed/canned in water)
1.5 cup steamed Broccoli or green beans or 12 oz steamed asparagus
2 oz avocado + 12 almonds or 4 oz avocado or 24 almonds
49g protein, 15g carbohydrates, 20g fat

Meal 8
7 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna (albacore
packed/canned in water)
1.5 cup steamed Broccoli or green beans or 12 oz steamed asparagus
2 oz avocado + 12 almonds or 4 oz avocado or 24 almonds
49g protein, 15g carbohydrates, 20g fat

Protein – 386g = 1544 Calories, Carbohydrates –180g = 720 Calories, Fat – 185g = 1665 Calories
Total Calories – 3929 Calories NON-carbohydrate night
Total Calories – 4663 Calories – Carbohydrate nights
Every 24th meal is the Carb meal. It is the last meal and it replaces Meal 8. The Carb Meal must be eaten in this order.
1. 1.5 cups steamed green beans or 12 oz asparagus = 15g carbohydrates
2. 1 cup oatmeal (measured dry then add water and microwave) = 60g
carbohydrates
4 tbsp raisins or 13 oz grapefruit = 30g carbohydrates
2 tbsp honey = 15g carbohydrates
18 almonds = 15g fat
3. 14 oz sweet potato = 105g carbohydrates
2 tbsp peanut butter or almond butter = 15g fat
225g Carbohydrates = 900 Kcals, 30g Fat = 270 Kcals

Meal 8
7 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna (albacore
packed/canned in water)
1.5 cup steamed Broccoli or green beans or 12 oz steamed asparagus
2 oz avocado + 12 almonds or 4 oz avocado or 24 almonds
49g protein, 15g carbohydrates, 20g fat

Protein – 386g = 1544 Calories, Carbohydrates –180g = 720 Calories, Fat – 185g = 1665 Calories
Total Calories – 3929 Calories NON-carbohydrate night
Total Calories – 4663 Calories – Carbohydrate nights
Every 24th meal is the Carb meal. It is the last meal and it replaces Meal 8. The Carb Meal must be eaten in this order.
1. 1.5 cups steamed green beans or 12 oz asparagus = 15g carbohydrates
2. 1 cup oatmeal (measured dry then add water and microwave) = 60g
carbohydrates
4 tbsp raisins or 13 oz grapefruit = 30g carbohydrates
2 tbsp honey = 15g carbohydrates
18 almonds = 15g fat
3. 14 oz sweet potato = 105g carbohydrates
2 tbsp peanut butter or almond butter = 15g fat
225g Carbohydrates = 900 Kcals, 30g Fat = 270 Kcals