First Cycle..Please Critique

[Punkass]

decided to finally run a cycle...been working out off and on for long time, consistently over the last 3.5 yrs...want to add some bulk and strength..just want to get any feedback if somethings not right here
stats:
32 yrs old
5'8"
185lbs
15%bf

1-4 D-Bol 40mg ed
1-12 Test-E 500mg/wk

starting PCT wk 15
clomid 100/50/50/50 nolva 40/40/20/20

From what i have read no need to run nolva with the test unless problems arise..is that what would be suggested, only use it if you have to?


diet:
3000-3500 cals day
220-300g protein daily
200-300g carbs daily

food varies but this is a typical day:

breakfast:
2 whole eggs + 4 egg whites
wheat toast
juice
multi-vitamin

morning snack:
whey protein 2 scoops
peanut butter
cottage cheese or yogurt

lunch:
sandwich- tuna with mayo , tomatoes, cheese
vegetable - green beans/brocoli/etc.

preworkout:
1 scoop whey
1 fruit...orange/apple/berries

postworkout:
2 scoops whey
more peanut butter with whey

dinner:
chicken or beef
pasta w/sauce or rice
salad with light dressing
veggie

night snack:
1 scoop whey
fruit


workout:
15 - 20 mins of cardio all 4 days
1 hour of cardio on days off..i bike alot
abs eod

Monday: Chest and triceps
•Flat barbell press 3 x 8-12
•Incline dumbbell press 3 x 8-12
•Pec flye machine 3 x 12
•Lying EZ-bar extensions 3 x 12
•Weighted dip 3 x 8-12
•Rope cable pushdown 3 x 12

Tuesday: Back
•Chin-up 3 x 8-12
•Deadlift 4 x 6-10
•Lat pulldown 3 x 12
•Barbell row 3 x 8-12
•Seated cable row 3 x 12

Wednesday Off

Thursday: Shoulders and biceps
•Seated dumbbell press 4 x 8-12
•Lateral raise 4 x 10-12
•Rear lateral raise 4 x 10-12
•Dumbbell Shrugs 3 x 10-12
•Barbell curl 3 x 10-12
•Preacher curl 3 x 10-12
•Hammer dumbbell curl 3 x 10-12

Friday: Legs and calves
•Squat 4 x 6-10
•Leg press 3 x 12-20
•Lying leg curl 4 x 12
•Romanian deadlift 4 x 12
•Leg extension 3 x 12-15
•Standing calf raise 3 x 10-12
•Seated calf raise 2 x 20

Saturday/Sunday off

I have been doing this rountine for about 8 months now and seems to work for me...I really want to work on legs and back. Looking into changing to a 5 day routine. Anyways would like to get some feedback from the experts and please let me know where i need to make changes.

[peachfuzz]

you have the cycle down pretty well. only change is post cycle starts week 15 instead of 14. you are correct about the nolva. personally i like to run a small dose of arimidex on cycle. id rather prevent then treat.

diet can use some help. just at quick glance you are overestimating your caloric intake and you are taking in whey (pun intended) too many shakes.

take some time to figure out your TDEE as well as the macros for your meals. then post up in the diet section when ready.

didnt look at the training. ill leave that for someone else.

[sigman roid]

As far as the cycle goes it all looks ok other than your pct which starts week 15 not 14 and should look more like
clomid
100/50/50/50
nolva
40/40/20/20

[peachfuzz]

oh and welcome

[TractionIssues]

Welcome to the boards. Your diet needs some serious work, and your macros are too vague, would be best to have that all down pat with exact macros and measured portions each meal. Consistency is the key, good luck.

[ranging1]

ur diet needs tuning
have a look at this website
http://www.gain-weight-muscle-fast.c...in-weight.html
this website will set a minimum calorie intake for u
as for ur training it also needs help
to much volume
chest looks good but ur training triceps on the same day, so i suggest u drop 2-3 sets
ur back also drop 1 or 2 sets from ur lateral excises, and 1 or 2 exercises from ur rhomboids exercises
shoulders im nto to sure everyones different, for me thats still a litlle to much volume but u might be alright on that, ur trapazius work seem to be perfect
biceps again i think is to much volume, 6 sets should be enough for ur biceps, considering all the heavy back work ur also doing
LEGS WAY TO MUCH
ur squats and leg press keep
drop 1 or 2 sets from ur leg curls
leg extensions ive never done, always thought they hinder progress rather then help, since they overtrain a small muscle in ur legs preventing u from fully recovering IF ur also doing leg presses and squats
the romanian deadlift IS NOT NEEDED, if ur doing deadlifts on ur back day, ull need a full week of recovery, if u do decide to do them i suggest on 1 or 2 sets
calf work seems goods, i do 2 sets for calves but train them twice a week, so i think 5 sets if a good number
for ur cycle i think its GREAT im doing the exact same cycle at the moment, and im 2 weeks in
so if u have any questions or wanna talk about ur cycle PM me, glad to help or talk

[G4R]

When you do put your diet up, try to list it out like this....

Meal 1
xxxxxxx ( Cal xxg, Fat xxg, Protein xxg, Carbs xxg)
xxxxxxx ( Cal xxg, Fat xxg, Protein xxg, Carbs xxg)
xxxxxxx ( Cal xxg, Fat xxg, Protein xxg, Carbs xxg)

Meal 2
xxxxxxx ( Cal xxg, Fat xxg, Protein xxg, Carbs xxg)
xxxxxxx ( Cal xxg, Fat xxg, Protein xxg, Carbs xxg)
xxxxxxx ( Cal xxg, Fat xxg, Protein xxg, Carbs xxg)

Meal 3
xxxxxxx ( Cal xxg, Fat xxg, Protein xxg, Carbs xxg)
xxxxxxx ( Cal xxg, Fat xxg, Protein xxg, Carbs xxg)
xxxxxxx ( Cal xxg, Fat xxg, Protein xxg, Carbs xxg)

Meal 4
xxxxxxx ( Cal xxg, Fat xxg, Protein xxg, Carbs xxg)
xxxxxxx ( Cal xxg, Fat xxg, Protein xxg, Carbs xxg)
xxxxxxx ( Cal xxg, Fat xxg, Protein xxg, Carbs xxg)

Meal 5
xxxxxxx ( Cal xxg, Fat xxg, Protein xxg, Carbs xxg)
xxxxxxx ( Cal xxg, Fat xxg, Protein xxg, Carbs xxg)
xxxxxxx ( Cal xxg, Fat xxg, Protein xxg, Carbs xxg)

Meal 6
xxxxxxx ( Cal xxg, Fat xxg, Protein xxg, Carbs xxg)
xxxxxxx ( Cal xxg, Fat xxg, Protein xxg, Carbs xxg)
xxxxxxx ( Cal xxg, Fat xxg, Protein xxg, Carbs xxg)

Totals: Cal xxg, Fat xxg, Protein xxg, Carbs xxg

[Punkass]

Thanks for the feedback. As far as PCT i meant week 15 so ill fix that and adjust to clomid 100/50/50/50 nolva 40/40/20/20 . Ya diet is vague, i will work on getting more detail into the diet. I definately need to do some more research on that.

[ninesecz]

Says you are eating 3000-3500 calories a day. but only 220-300g of pro and carb a day! even at 300 of each that is 2400 calories if you are eating like a 100 grams of fats to get to 3000-35000 calories a day! That is too much fat if you ask me!

[Punkass]

yep...scrapping the diet, starting all over. Doing some research now, when i get everything in order I will post it.

[TractionIssues]

I would have to say the training is not adequate for building mass either. Too many high rep excersizes, to build quality mass and strength you need to aim for low repetitions, mainly 3-6 reps for upper body, and 8-10 for legs. The training you have listed there is geared towards endurance and you wont grow very fast.