New guy looking for some info

**Newbie1819** · 04-19-2009, 05:00 PM

Hi there I am an athlete who plays in a pretty physical sport that requires speed, conditioning, strength, power ect. I'm not very far from my ultimate goal however what has been holding me back is my strength and size. I am 24 yrs old, 6 foot and weigh 185 lbs. I have done everything possible to get near 200 lbs. I have done creatine, proteins, every supplement you can imagine, dieted ect. Ultimately I cannot get over 190 lbs. I have a small and narrow frame with a metabolism that is faster then a race horse.

Anyways I'm looking to get on a cycle for this off season, to get me ready for the upcoming year. I was wondering what you guys thought would be best to do? How much of my gains will I lose once my cycle is over? I was told the cycle lasts around 10 weeks? Any tips or advice would be greatly appreciated. Thanks.

***T-MOS*** · 04-19-2009, 05:07 PM

Welcome to AR

Diet is always the first place to look when you are at a plateau then you can look here:

Test beginner cycle info

**jamyjamjr** · 04-19-2009, 05:08 PM

seems you need to get your diet in check bro.. there's a diet branch on this forum.. check it out

**c-Z** · 04-19-2009, 05:18 PM

As stated diet is very important. That is key place to start before considering any steroid . Without a proper diet your gains will not be as expected. Once your diet is in check. there is much to know about what your putting into your body as well as pct's etc..... Plenty of info here to start learning.... Nice to have you aboard as well.

**MD22** · 04-19-2009, 07:03 PM

^ Agreed...... Check the diet sections. Post yours for critique

**Newbie1819** · 04-19-2009, 08:04 PM

I have been on various diet plans a few times and yes I've felt great and had decent size but no matter what I did I couldn't get over the 190 mark. Trust me I have tried.

**Jfew44** · 04-19-2009, 08:35 PM

Post your diet up on here including macros. I tried many different diet plans which all worked to a different degree. Once I put mine up here and got critiqued by guys who knew what was up, my gains skyrocketed.

**Newbie1819** · 04-19-2009, 10:21 PM

I worked out at a Poliq**n centre and this particular one was fairly similar to a south beach diet. A lot of carbs, but mostly through wheat. Never things like white pastas ect. All meats were 85% and up lean. Fruits, vegies ect. I was taking all sorts of vitamins. Various shakes such as musclemilk. By the end of the offseason I was almost sick of eating because I was doing it like 7 times a day. It was outrageous. No matter how much I was eating or forcing myself to eat it just seemed as though I plateaued and couldnt gain anymore...Something that isn't new for me obviously...

What do you mean by macros?

At what point then do you consider taking steroids ?

**jamyjamjr** · 04-19-2009, 10:31 PM

Originally Posted by Newbie1819

I worked out at a Poliq**n centre and this particular one was fairly similar to a south beach diet. A lot of carbs, but mostly through wheat. Never things like white pastas ect. All meats were 85% and up lean. Fruits, vegies ect. I was taking all sorts of vitamins. Various shakes such as musclemilk. By the end of the offseason I was almost sick of eating because I was doing it like 7 times a day. It was outrageous. No matter how much I was eating or forcing myself to eat it just seemed as though I plateaued and couldnt gain anymore...Something that isn't new for me obviously...

What do you mean by macros?

At what point then do you consider taking steroids?

macros are the pro/fat/cal/carbs per meal

you take steroids when you've reached your genetic limit.. this takes years though

**Newbie1819** · 04-19-2009, 10:42 PM

I could by no means then tell you my macros.

Well now then I'm just lost. Its a crucial time, and this is what has been holding me back.

**Newbie1819** · 04-21-2009, 09:27 AM

Ok well then what sort of diet should I follow? Where can I find it?

If I were to go on a 10 week cycle, what would you suggest I go on?

Thanks a lot

**honda450** · 04-21-2009, 09:33 AM

I would run 12 weeks of Test-Enanthate or Cypionate .
Shoot it Monday/Thursday 250mg each shot for a total of 500mg/week.

Diet is the most important though man. Believe us when we tell you this, if we fall off the wagon for a week the definition and everything goes bye bye.

**Newbie1819** · 04-21-2009, 12:39 PM

Honda, what results will I see? I have been training hard and will be for the rest of the off season. Two a days ect. How much will it affect my speed, power, conditioning and strength?

Once the cycle is over I'll keep on training as hard because I'll still have a couple months before the season starts. How much weight, strength, speed, conditioning should I expect to lose if any?

Do you have any particular diets I could follow?

I appreciate your time!

-Fellow Canadian

**busaboy27** · 04-21-2009, 02:20 PM

jamyjamjr has great info. start with your diet he will help you in the right direction. i to thought i was getting enough. i always stuck. i put stuff on paper it came out to be nothing. sure was eating alot. but not the right stuff nor right combo either.

**jamyjamjr** · 04-21-2009, 07:10 PM

it's up to the OP

**Tigershark** · 04-22-2009, 02:23 AM

Welcome.

**Newbie1819** · 04-22-2009, 09:43 AM

Sorry guys, rookie here, what's "OP"?

**jamyjamjr** · 04-22-2009, 10:43 AM

that's you.. the original poster

**Newbie1819** · 04-22-2009, 02:31 PM

Jamyjamjr that would be amazing if you'd help me out. Id send you a PM but I'm just waiting for that to become available to me. I do have 27 posts.

**jamyjamjr** · 04-22-2009, 02:40 PM

lol.. u dont need to pm me bud.. we can do it right here..

i need u to post up a detailed diet of what you eat throughout the day with macros (pro/fat/cal/carb)

u can use fitday.com to help you out with the macros...

then do some math for me...

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )

once you have that number, you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:

If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

**Newbie1819** · 04-22-2009, 08:52 PM

Ok for instance today I ate this:

Breakfast pro/fat/cal/carbs
3 boiled eggs - 51.12/43.11/629.88/4.56
whole milk count chocula cereal - 10.85/9.85/174.52/64.23
apple - 0.237/0.45/73.75/19.06

Post Workout
Protein Shake(Muscle Milk) - 32/12/300/16
granola bar - 2.5/5/118/16.1

Lunch
Pene Pasta with tomato sauce - 47.55/9.45/1342.5/45.75
Endurox shake - 13/1/270/52

Snack
Banana - 1/0/105/27

Dinner
Gulas with rice - 41.37/12.37/676.17/51.04
Salad with cherry tomatoes and onion(oil and vinegar dressing) - 1.8/27.2/274.36/6.65

Pro = 201.4g
Fat = 120.43g
Cal = 3946.18g
Carb = 302.39g

My BMR=66 + (6.23 x 183) + (12.7 x 72) - (6.8 x 24)
My BMR= 3718.85

Here you go. Hope I did it right!

**Phate** · 04-22-2009, 09:04 PM

Originally Posted by Newbie1819

Ok for instance today I ate this:

Breakfast pro/fat/cal/carbs
3 boiled eggs - 51.12/43.11/629.88/4.56
whole milk count chocula cereal - 10.85/9.85/174.52/64.23
apple - 0.237/0.45/73.75/19.06
drop the cereal, i don't know where you get that 3 eggs is 51g of protein, but it's nowhere close to that, in fact, drop this entire meal, go with12 egg whites and 1c measured uncooked oatmeal
Post Workout
Protein Shake(Muscle Milk) - 32/12/300/16
granola bar - 2.5/5/118/16.1
muscle milk is not good IMO, but if it's all you have then double the shake, cut out the bar and eat another meal 1 hour later
Lunch
Pene Pasta with tomato sauce - 47.55/9.45/1342.5/45.75
Endurox shake - 13/1/270/52
cut the shake, the stats for the pasta are dead wrong
Snack
Banana - 1/0/105/27
needs protein
Dinner
Gulas with rice - 41.37/12.37/676.17/51.04
Salad with cherry tomatoes and onion(oil and vinegar dressing) - 1.8/27.2/274.36/6.65

Pro = 201.4g
Fat = 120.43g
Cal = 3946.18g
Carb = 302.39g

My BMR=66 + (6.23 x 183) + (12.7 x 72) - (6.8 x 24)
My BMR= 3718.85

Here you go. Hope I did it right!

bro, your macros are completely off for the meals and therefore the daily total is dead wrong, you need to redo and post again

**jamyjamjr** · 04-22-2009, 09:07 PM

Originally Posted by Newbie1819

Ok for instance today I ate this:

Breakfast pro/fat/cal/carbs
3 boiled eggs - 51.12/43.11/629.88/4.56
whole milk count chocula cereal - 10.85/9.85/174.52/64.23
apple - 0.237/0.45/73.75/19.06

Post Workout
Protein Shake(Muscle Milk) - 32/12/300/16
granola bar - 2.5/5/118/16.1

Lunch
Pene Pasta with tomato sauce - 47.55/9.45/1342.5/45.75
Endurox shake - 13/1/270/52

Snack
Banana - 1/0/105/27

Dinner
Gulas with rice - 41.37/12.37/676.17/51.04
Salad with cherry tomatoes and onion(oil and vinegar dressing) - 1.8/27.2/274.36/6.65

Pro = 201.4g
Fat = 120.43g
Cal = 3946.18g
Carb = 302.39g
your split is horrible....
My BMR=66 + (6.23 x 183) + (12.7 x 72) - (6.8 x 24) whats the answer to this formula, before you multiply it by your activity level??
My BMR= 3718.85

Here you go. Hope I did it right!

your protien needs to go up 100g and your fats need to come down a bit...

watch these videos..

So you wanna learn how to Diet?

**stpete** · 04-22-2009, 09:09 PM

^^^^^ Phate knows bro!

**doctorclaus** · 04-22-2009, 09:13 PM

i know someone on the same exact boat as you dude if you are going to cycle for the first time and dont want to be inj everyday go with the following:

dbols,sustanon 250 and deca . its the oldest known cycle to men for newbs youll gain about 30 pnds in 2.5 months DO YOUR RESEARCH!!! READ READ READ LEARN chemistry of testosterone and other compounds, carbons etc remember its your body you are messing with dont ever forget it!!

also think tuna and grilled chicken (cheapest protein) do research on amino-acids take b12 and b6 (a good source of that is 5 hr energy)

**jamyjamjr** · 04-22-2009, 09:19 PM

Originally Posted by Phate

bro, your macros are completely off for the meals and therefore the daily total is dead wrong, you need to redo and post again

i think the videos will set him straight phate...

RA · 04-22-2009, 09:21 PM

I would never ever recommend several compounds for someones first cycle.

Originally Posted by doctorclaus

i know someone on the same exact boat as you dude if you are going to cycle for the first time and dont want to be inj everyday go with the following:

dbols,sustanon 250 and deca . its the oldest known cycle to men for newbs youll gain about 30 pnds in 2.5 months DO YOUR RESEARCH!!! READ READ READ LEARN chemistry of testosterone and other compounds, carbons etc remember its your body you are messing with dont ever forget it!!

also think tuna and grilled chicken (cheapest protein) do research on amino-acids take b12 and b6 (a good source of that is 5 hr energy)

**Phate** · 04-22-2009, 09:31 PM

Originally Posted by jamyjamjr

i think the videos will set him straight phate...

agreed

Originally Posted by doctorclaus

i know someone on the same exact boat as you dude if you are going to cycle for the first time and dont want to be inj everyday go with the following:sounds good so far

dbols,sustanon 250 and deca . its the oldest known cycle to men for newbs youll gain about 30 pnds in 2.5 months DO YOUR RESEARCH!!! READ READ READ LEARN chemistry of testosterone and other compounds, carbons etc remember its your body you are messing with dont ever forget it!!
guess not, sustatnon is not a good first cycle test IMO, too many esters, too much fluctuation in blood test levels which means it has to be shot ed or eod(didn't you just say, "if you...dont want to be inj everyday go with the following", well you kinda do with this cycle
also think tuna and grilled chicken (cheapest protein) do research on amino-acids take b12 and b6 (a good source of that is 5 hr energy)

why take b12 and b6?

**Newbie1819** · 04-22-2009, 09:45 PM

Originally Posted by Phate

bro, your macros are completely off for the meals and therefore the daily total is dead wrong, you need to redo and post again

My Phate I misread the servings when I saw 1 I thought it meant 1 egg as opposed to 1 cup.

The pasta is really wrong eh? 4 cups and its with tomato sauce..

**Newbie1819** · 04-22-2009, 09:47 PM

Originally Posted by jamyjamjr

your protien needs to go up 100g and your fats need to come down a bit...

watch these videos..

So you wanna learn how to Diet?

Jamy the answer is 1957.29

**Phate** · 04-22-2009, 09:52 PM

Originally Posted by Newbie1819

My Phate I misread the servings when I saw 1 I thought it meant 1 egg as opposed to 1 cup.

The pasta is really wrong eh? 4 cups and its with tomato sauce..

4 cups could be about right, here's the problem though, protein/carbs have 4cal per gram and fat has 9 per gram, so if you add up your macros you get

47.55x4=190cal
9.45x9=85cal
45.75x4=182

so according to your macros the pasta and sauce has 457cal, but you put 1342 which is a little bit higher, lol

Pene Pasta with tomato sauce - 47.55/9.45/1342.5/45.75

**Newbie1819** · 04-22-2009, 10:17 PM

Hahaha just a little bit higher!

I will for sure check those videos!

A few other pro athletes in my sport suggested I go on one cycle of Test? I dont want to gain 30 pounds in 2.5 months(that sounds like that special spinach popeye use to throw back) however I do need to gain at least 15 pounds of muscle in 5 months. Test? How does that sound to you guys?

**Phate** · 04-22-2009, 10:20 PM

Originally Posted by Newbie1819

Hahaha just a little bit higher!

I will for sure check those videos!

A few other pro athletes in my sport suggested I go on one cycle of Test? How does that sound to you guys?

IMO you are too light, but it's up to you in the end, we can only show you the door, it is you that must walk through it

**Newbie1819** · 04-22-2009, 10:35 PM

Too light to do test? or any steroid ?

At 24 I've been on a few different diets and trained with some great trainers but I cannot get over 193 lbs. I am currently at 183 and I need to be around 200 by the end of September. I'm slowly getting back into my routine which will consist of two a days. 3-5 different types of running a week on top of all the lifting.

**Phate** · 04-22-2009, 10:37 PM

Originally Posted by Newbie1819

Too I light to do test? or any steroid ?

At 24 I've been on a few different diets and trained with some great trainers but I cannot get over 193 lbs. I am currently at 183 and I need to be around 200 by the end of September. I'm slowly getting back into my routine which will consist of two a days. 3-5 different types of running a week on top of all the lifting.

too light to use steroids period

**Newbie1819** · 04-22-2009, 10:51 PM

You said muscle milk was no good. what about cytogainer?

**jamyjamjr** · 04-22-2009, 10:57 PM

pro complex

**Newbie1819** · 04-22-2009, 11:25 PM

Geze, I just watched the first two videos and now I feel bad about working out tomorrow. I feel like I'll be cheating my body now. Haha

**jamyjamjr** · 04-22-2009, 11:27 PM

just keep at it.. dont be discouraged by anything...

we are fixing things..

**Newbie1819** · 04-23-2009, 10:53 AM

Because I am an Ectomorph, Milos according to the video suggests intake 1.5-2g per pound of protein a day. So anywhere close to 260g's of Protein. To me that just seems almost impossible. With a lift in the morning and a run in the evening I'm trying to figure out what I could possibly eat and when that enable me to do that. Excuse my inexperience, but I feel like I've been open to a whole new realm and I have so much to learn in such little time.