You'll want to read this!

[Ronnie Rowland]

ron -

Should i change my workout routine in any way when going into PCT? Less reps keep heavy weight like it was on cycle? Keeps weights as heavy as possible using good form in 8-12 rep range. Cut training volume by 1/3 because cortisol levels will be higher.

above

[Ronnie Rowland]

[QUOTE=totallyok3d;6123606]Thanks ron did you meen increase to .50mg adex daily? not .05mg? Yes..Sorry about that...[/QUOTE]above

[Ronnie Rowland]

ron -

running test e and winny right now as i mentioned above. I changed my diet up and got down to 180lbs (endomorph) Im looking to get more shredded and have my abs visible which I think will be obtained if i get down to the low 170's.

I'm currently stuck at 180-179 and can't seem to get passed that. I eat 250g P, 100g C(about 80g from veggies), and 30g F. This got me down to 180 but I cant seem to make and progress anymore, Im just stuck aroudn there. I eat this diet mon-friday and by the time it gets to friday i feel like complete crap, irratable, terrible sleep, weak, headaches from the low carbs. I have a moderate carb day saturday and lower my protein and on sunday have a cheat day that consists of mainly all carb sources for a refeed then back on it monday. Again, this is just keeping me around 180lbs, no changes really. What would you suggest to break this platue? First, have a moderate carb up day on wednesday by adding 50 carbs. Second, on saturday have a big carb up, not a moderate one to really stimulate your metabolism and energy levels. Third, do not count the carbs coming from green veggies such as geenbeans and broccolli. Carbs should come from foods like sweet potatoes, oats, ezekiel bread and apples. Fourth, are you taking clen and t-3? I'm also doing cardio about 5-6x a week either PWO, fasted am, or after my last meal before bed. Sometimes I get 2 sessions in 1 day all 20-30 mins.

thanks!

above

[Ronnie Rowland]

Sup man,

I kinda poked around in this thread a bit n found most of the answers I wanted. Plz critique. Initially i wanted to do 3 or 4 series of slingshotting so 3 reloads n 3 deloads in total. But after reading a bit seems like for the more hpta concerned person 2 8s is the way to go with a mild bridge. followed my a more elaborate pct with 2400iu hcg for 2 weeks? but then did u follow this with a serm? Using a serm is optional. If you re running an anti-es/serm during cycle other than masteron or proviron then adding a serm/anti-es would be necessary during PCT. Also, 3 weeks of hcg during PCT would be better than 2 unless you ran 500ius of hcg weekly during entire cycle. Also recovery wise, how elaborate would pct be if i did run 3-4 series? PCT would be not be more complicated if you ran 3 reloads verses 2 reloads. PCT would remain the same. very detailed or especially complicated, li

above

[totallyok3d]

above

Ok I'm

5'10
180lbs
13%BF

If I'm not counting my veggie carbs then I'm only getting 1/2cup oats for carbs mon-fri with 200g Protein and 30g fats. Then on Saturday I have a moderate carb then sunday a cheat day with all carbs.

So what should I keep my carb gram levels at on the low days to maximize fat burning, 50g? Keeping my protein at 200g and fats at 30g? On wednesday should the moderate carb up be about 150g and lower my protein to 125g keeping fats at 30g still?

I just finished my 8th week of clen running your 20mcg up dose every 2 weeks until I got to 120mcg. No longer on clen i believe my beta 2 receptors are pretty much shot, I'm currently still running 40mcg T3 daily though.

[totallyok3d]

As stated before ron to deal with my puffy nips and clearish discharge I have prami and aromasin on the way and should have them in a few days. I'm currently running .5 adex ED until they arrive once they arrive I plan on running them like this.

Aromasin 25mg ED
Prami .5mg ED (days 1-3) then 1mg ED

I still have about 3 weeks of test e and winny. Should I continue to run the aromasin and prami alongside all the way up to my PCT? and do I run it with my PCT?

The thing is after upping my adex dosage It doesn't seem like i'm getting as much discharge or barley any at all now. My nipples are still puffy though, could nolvadex actually counteract this since I'm only running Test E/Winny I'm not understanding how i'm having prolactin issues.

[measuretwicecutonce]

Using a serm is optional. If you re running an anti-es/serm during cycle other than masteron or proviron then adding a serm/anti-es would be necessary during PCT. Also, 3 weeks of hcg during PCT would be better than 2 unless you ran 500ius of hcg weekly during entire cycle. Also recovery wise, how elaborate would pct be if i did run 3-4 series? PCT would be not be more complicated if you ran 3 reloads verses 2 reloads. PCT would remain the same.

How about if I ran 4 series? I thought hcg with a serm was a no.? Most likely I will NOT be using a anti-e on cycle. (unless i get heavy estrogen sides then I would take one mildly as I am not gyno prone n haven't ran into e problems yet - most likely aromasin ) I do however plan on throwing in mast-ace in the last 6 weeks of the last cycle.

[Ronnie Rowland]

[QUOTE=totallyok3d;6124400]Ok I'm

5'10
180lbs
13%BF

If I'm not counting my veggie carbs then I'm only getting 1/2cup oats for carbs mon-fri with 200g Protein and 30g fats. Then on Saturday I have a moderate carb then sunday a cheat day with all carbs.

So what should I keep my carb gram levels at on the low days to maximize fat burning, 50g? You can take carbs out completely and go into ketosis if needed to maximize fat loss. I don't like going below 150 per day except a few weeks before a show then I only go down to 100 per day. I've done ketosis as well but prefer to keep some carbs in my diet because I become nauseated in ketosis. When you go down to around only 100 carbs daily your blood sugars become unstable and if you plan to stay this low for a long time, ketosis is certainly an option you should consider. I think you are going in and out of ketosis now-hence the reason for getting the headaches! Keeping my protein at 200g and fats at 30g? On wednesday should the moderate carb up be about 150g and lower my protein to 125g keeping fats at 30g still? I would make the moderate carb up day 150-200. Keep fats at 30 daily. Protein can remain the same on the moderate carb up day but can be lowered in half on large carb up day!
I just finished my 8th week of clen running your 20mcg up dose every 2 weeks until I got to 120mcg. No longer on clen i believe my beta 2 receptors are pretty much shot, I'm currently still running 40mcg T3 daily though. I would take 2 weeks off the clen then start back at a lower dose while ramping it back up gradually every 2 weeks.[/QUOTE]above

[Ronnie Rowland]

Using a serm is optional. If you re running an anti-es/serm during cycle other than masteron or proviron then adding a serm/anti-es would be necessary during PCT. Also, 3 weeks of hcg during PCT would be better than 2 unless you ran 500ius of hcg weekly during entire cycle. Also recovery wise, how elaborate would pct be if i did run 3-4 series? PCT would be not be more complicated if you ran 3 reloads verses 2 reloads. PCT would remain the same.

How about if I ran 4 series? The PCT protocol would remain the same. I thought hcg with a serm was a no.? [BThe purpose of a SERM or anti-es is to block the negative effects of estrogen, while your hormone levels go back to equilibrium.[/B] Most likely I will NOT be using a anti-e on cycle. (unless i get heavy estrogen sides then I would take one mildly as I am not gyno prone n haven't ran into e problems yet - most likely aromasin ) I do however plan on throwing in mast-ace in the last 6 weeks of the last cycle. If you decide to use aromasin keep it in for 4 weeks after your cycle is complete. That would be 3 weeks of hcg and aromasin and then an extra week of aromasin by itself once off the hcg.

above

[measuretwicecutonce]

thats 2400iu hcg per week split in 2 or 3 doses correct?

[Ronnie Rowland]

as stated before ron to deal with my puffy nips and clearish discharge i have prami and aromasin on the way and should have them in a few days. I'm currently running .5 adex ed until they arrive once they arrive i plan on running them like this.

Aromasin 25mg ed
prami .5mg ed (days 1-3) then 1mg ed

i still have about 3 weeks of test e and winny. Should i continue to run the aromasin and prami alongside all the way up to my pct? yes and do i run it with my pct? run both for an additional week after you get through with your hcg. Run hcg for 3 weeks and prami and aromasin for 4 weeks after getting off the cycle.the thing is after upping my adex dosage it doesn't seem like i'm getting as much discharge or barley any at all now. My nipples are still puffy though, could nolvadex actually counteract this since i'm only running test e/winny i'm not understanding how i'm having prolactin issues. testosterone alone causes my prolactin levels to increase so that's not abnormal. My endocrinologist has me on cabergoline to keep it under control. Nolvadex is not going to get rid of high prolactin levels, only high estrogen.

above

[totallyok3d]

Sounds good ron thanks!

I'll have zero carbs on my low days. 150g on moderate days, and probably around 300+ on my high day.

I thought my fats had to be higher for ketosis? If i'm eating 200g P 0c 30f on my low days that's barley 1000 total cals!? and I weigh 180lbs You think I'll be ok with this since it's only a few days? with carb ups 2x per week? I'm excited to try this! so here's what I have.

Monday - 200p 0c 30f
Tuesday - 200p 0c 30f
Wednesday - 200p 150c 30f
Thursday - 200p 0c 30f
Friday - 200p 0c 30f
Saturday - 100p 300+c minimal fat. Cheat day

Does this look about right?

[totallyok3d]

above

Thanks ron! I'll run this prami and aromasin protocol!

[totallyok3d]

Ron,

For my diet ran above what would be most beneficial cardio routine ran with it? Right now I'm pretty much doing cardio 6x a week either fasted am or PWO. Usually 30mins on big stairmaster and on leg days I just do the cycle for 45mins. Would you incorporate any HIIT or will what i have going be ok? I still have a decent amount of belly fat and you can only really see my top 2 abs but if I pull my skin down tighter you can see the whole set, so they're getting close!

[Ronnie Rowland]

[QUOTE=measuretwicecutonce;6125061]thats 2400iu hcg per week split in 2 or 3 doses correct? You need 2500iu of HCG eod for 3 weeks. That's roughly 7500 iu weekly.[/QUOTE]above

[totallyok3d]

Ron,

Will my puffy nips subside after about a week after I begin my aromasin and prami protocol? Or will they not subside until I run this and get off the test into PCT? They're just pointy and puffy looks like just my nipple area is holding a bunch of water!

[The Titan99]

Hey Ron, I think you missed my post # 4297. Thanks!

[Ronnie Rowland]

Hey Ron, I think you missed my post # 4297. Thanks!

Answered in post 4310 I thought. If I missed something please let me know!

[Ronnie Rowland]

Sounds good ron thanks!

I'll have zero carbs on my low days. 150g on moderate days, and probably around 300+ on my high day.

I thought my fats had to be higher for ketosis? If i'm eating 200g P 0c 30f on my low days that's barley 1000 total cals!? and I weigh 180lbs You think I'll be ok with this since it's only a few days? I think you should increase fats with the above diet plan. You will have to experiement as to how many you need but shoot for around 1lb body fat loss weekly. with carb ups 2x per week? I'm excited to try this! so here's what I have.

Monday - 200p 0c 30f
Tuesday - 200p 0c 30f
Wednesday - 200p 150c 30f (consume carbs only last 2 meals of the day)Thursday - 200p 0c 30f
Friday - 200p 0c 30f
Saturday - 100p 300+c minimal fat. Cheat day (consume carbs only last 3-4 meals of the day)
Does this look about right?

above

[Ronnie Rowland]

Ron,

Will my puffy nips subside after about a week after I begin my aromasin and prami protocol? Usually takes a minimum of 2 weeks to know for certain.Or will they not subside until I run this and get off the test into PCT? No one knows. You will have to find this out for yourself . They're just pointy and puffy looks like just my nipple area is holding a bunch of water!

above

[The Titan99]

Answered in post 4310 I thought. If I missed something please let me know!

Got it!! Thanks!!

[totallyok3d]

above

Sounds good ron,

So here is what I have built for my zero carb days.

4oz Chicken Breast - 130c 26p 0c 3f
3Eggs - 210c 18p 0c 13.5f

8oz Chicken Breast - 260c 42p 0c 6f

8oz Chicken Breast - 260c 42P 0c 6f

8oz Chicken Breast - 260c 42p 0c 6f

6oz 90/10 Ground Beef - 285c 32p 0c 17f

2 TBSP Natty PB - 100c 7p 6c 16f

Fish oil 4f

1645c 209p 6c 71.5f

I was thinking of only having 1TBSP natty PB which would bring me down to 1545 and 8g less of fats. You think I should do that instead of the 2tbsp or am i getting way to nitty gritty?

[alex.mitev]

Hi Ron, you might have missed #4360

Additionally, you advised me on taking 2x250 IU HCG weekly throughout the entire cycle, but you haven`t , in my opinion, considered i have already done a reload and deload:

Reload

1-8 test prop 400 mg
1-7 stanozolol 50 mg daily
6-8 tren acetat 40 mg ED
1-8 proviron 50 mg daily

Deload
9-10 250 mg test enanthat

Should i start taking HCG more agressively the first week of my upcoming reload (starting Monday, 27th) or just stick to the 2x250 IU.

Thanks for your time anyways

[cfail]

Hey Ronnie,

I am 23 yrs old with 3 yrs training. 200lbs 13% BF. Would you mind giving me a few pointers?? I have competed at SC STATE the past 2 years (Junior Division, MiddleWeight) did not place 1st time, got 5th this year. I want to go far in this sport, I know I have the drive and determination. Any advise would truly be appreciated!! I plan on doing the Stewart in 2013 as my next show.

My current offseason diet is as follows:

Meal 1: 9 egg whites, 2-3 yolks, 1 cup oats
Meal 2: 8oz lean red meat, 8-10oz sweet potato
Meal 3: 8oz chicken breast, 1 cup white rice
Meal 4: 8oz lean red meat, 8-10oz sweet potato
Meal 5: 8oz chicken breast, 1 cup white rice
Meal 6: 8oz chicken breast, 1 cup white rice

Sometimes Meal 6 will be a Protein Shake instead of whole food meal. I use Natural PB and Extra Virgin Olive Oil for fats.

I train as follows:

Mon- Chest/Arms(light)
Tues- Back/Calves
Wend- Rest
Thurs- Delts/Arms(heavy)
Fri- Legs/Calves
Sat- Rest
Sun- Rest

Thank you so much for your time, look forward to hearing back from you.

[warmouth]

I train as follows:

Mon- Chest/Arms(light)
Tues- Back/Calves
Wend- Rest
Thurs- Delts/Arms(heavy)
Fri- Legs/Calves
Sat- Rest
Sun- Rest

Thank you so much for your time, look forward to hearing back from you.

I am too!

[Foxgear]

Hey ronnie its amazing the time you take to get back to everyone on here and help us all out....very much appreciated....I am just wondering, i was going to stack dbol sust and deca and i already have the bottles...it will be my first time injecting, i have only ever done dbol once before. I read that you recommend just using test enanthate for the first time user...would it be ok to go with just the sust instead and then on the second blast stack with deca.....

[killawoge]

Great read learning alot

[Ronnie Rowland]

Hi Ron, you might have missed #4360

Additionally, you advised me on taking 2x250 IU HCG weekly throughout the entire cycle, but you haven`t , in my opinion, considered i have already done a reload and deload:

Reload

1-8 test prop 400 mg
1-7 stanozolol 50 mg daily
6-8 tren acetat 40 mg ED
1-8 proviron 50 mg daily

Deload
9-10 250 mg test enanthat

Should i start taking HCG more agressively the first week of my upcoming reload (starting Monday, 27th) or just stick to the 2x250 IU.I understood you have already been on for 10 weeks but i would still recommend just do 2 x 250iu of hcg weekly until you do a full pct when coming off. You do not want to become desensitized to it's effects.
Thanks for your time anyways

above

[Ronnie Rowland]

Hey ronnie its amazing the time you take to get back to everyone on here and help us all out....very much appreciated....I am just wondering, i was going to stack dbol sust and deca and i already have the bottles...it will be my first time injecting, i have only ever done dbol once before. I read that you recommend just using test enanthate for the first time user...would it be ok to go with just the sust instead and then on the second blast stack with deca....Yes that would work well. I suggest 750 mgs of sustanon weekly for first 8 week reload.

above

[Ronnie Rowland]

Sounds good ron,

So here is what I have built for my zero carb days.

4oz Chicken Breast - 130c 26p 0c 3f
3Eggs - 210c 18p 0c 13.5f

8oz Chicken Breast - 260c 42p 0c 6f

8oz Chicken Breast - 260c 42P 0c 6f

8oz Chicken Breast - 260c 42p 0c 6f

6oz 90/10 Ground Beef - 285c 32p 0c 17f

2 TBSP Natty PB - 100c 7p 6c 16f

Fish oil 4f

1645c 209p 6c 71.5f

I was thinking of only having 1TBSP natty PB which would bring me down to 1545 and 8g less of fats. You think I should do that instead of the 2tbsp or am i getting way to nitty gritty? I would not take the fats down too low unless peakibng for a show the3 last few weeks because you will lose muscle and feel awful. It's best to do something you can do on a more long term basis. Taking fats down too low is not a good decision when low carbing. High protein, moderate fats and low carbs is your best bet for long term success.

above

[Ronnie Rowland]

[QUOTE=totallyok3d;6125468]Ron,

For my diet ran above what would be most beneficial cardio routine ran with it? Right now I'm pretty much doing cardio 6x a week either fasted am or PWO. Usually 30mins on big stairmaster and on leg days I just do the cycle for 45mins. Never do cardio on leg day! Would you incorporate any HIIT or will what i have going be ok? Never do HIIT training on low carbs or you will burn muscle for fuel. Do low/moderate intensity cardio 120-130 heart rate and for longer durations. I still have a decent amount of belly fat and you can only really see my top 2 abs but if I pull my skin down tighter you can see the whole set, so they're getting close! It's going to take time and unfortunately some people who are endomorphs have to go a little hungry and feel sluggish to maintain abs due to their genetic make-up.[/QUOTE]above

[totallyok3d]

above

You're the man ron! So what do you consider moderate fats for 180lb male, about 60-70g?

[totallyok3d]

[QUOTE=Ronnie Rowland;6130018]

Ron,

For my diet ran above what would be most beneficial cardio routine ran with it? Right now I'm pretty much doing cardio 6x a week either fasted am or PWO. Usually 30mins on big stairmaster and on leg days I just do the cycle for 45mins. Never do cardio on leg day! Would you incorporate any HIIT or will what i have going be ok? Never do HIIT training on low carbs or you will burn muscle for fuel. Do low/moderate intensity cardio 120-130 heart rate and for longer durations. I still have a decent amount of belly fat and you can only really see my top 2 abs but if I pull my skin down tighter you can see the whole set, so they're getting close! It's going to take time and unfortunately some people who are endomorphs have to go a little hungry and feel sluggish to maintain abs due to their genetic make-up.[/QUOTE]above

Thanks ron!

So cardio 6x a week is ok? Is fasted am cardio low intensity good on some days?

[totallyok3d]

ron -

when eating caloric deficient the whole cycle making it a cutting cycle is it a lot smoother going into PCT and easily attainable to maintain gains as compared to somebody trying to gain weight all cycle in a calorie surplus? Right now I have insane vascularity from the winstrol and look bigger and fuller even know i've been cutting. Can I expect to see ALL of this go away when going into PCT?

[measuretwicecutonce]

Ronnie, what is your recommendation to go from a prop blast to a enanthate cruise? i hear 1x or 2x a week either or is ok. but for starting enanthate would u start 10-14days before ending prop or wait till prop is done and front load for first week?

[Foxgear]

above

Would i take that eod or twice a week like mon and thurs...and also i am using clomid for pct
would you recommend taking clomid for the 2 week deload and if so how much a day or should i just lower the dose of sust and then on the second reload hit it with sust and deca and what would you recommend for the deca dose......thanks in advance!!

[hsvcraig]

Hey Ron, thanks for all the info mate you've helped hundreds of people. I have no hcg I've finished pinning n due to commence pct with nolva n clomid in around 10 days, I'm concerned on ending up on TRT so I was going to go 4 weeks of nolva n clomid then jump back on cycle, I'm aware that is also risky. With solely keeping in mind I Dnt want to end up on TRT is it worth doing the nolva n clomid for the 4 weeks n jumping straight back on, ppl seem to think its a waste to do pct whilst only taking 4 weeks off or should i just cruise but I feel that would risk it even more by being shutdown even longer? What's your thoughts? Thanks again mate

[cfail]

Hey Ron, think you missed me #4384. Thanks

[totallyok3d]

ron -

about to go into PCT. My routine right now is

Mon - Chest/Tris/Abs
Tuesday - Shoulders/Traps
Wednesday - Back/Bi's/Abs
Thursday - Legs
Friday - Either Chest again or If I do Legs Monday I do legs again. These are my weak points.
Sat/Sun - OFF

My question is how should my routine switch up when going into PCT? Should I only do 1 muscle group per day and include more rest days? Or does what I have stay the same for PCT?

[Ronnie Rowland]

Hey Ronnie,

I am 23 yrs old with 3 yrs training. 200lbs 13% BF. Would you mind giving me a few pointers?? I have competed at SC STATE the past 2 years (Junior Division, MiddleWeight) did not place 1st time, got 5th this year. I want to go far in this sport, I know I have the drive and determination. Any advise would truly be appreciated!! I plan on doing the Stewart in 2013 as my next show.

My current offseason diet is as follows:

Meal 1: 9 egg whites, 2-3 yolks, 1 cup oats
Meal 2: 8oz lean red meat, 8-10oz sweet potato
Meal 3: 8oz chicken breast, 1 cup white rice
Meal 4: 8oz lean red meat, 8-10oz sweet potato
Meal 5: 8oz chicken breast, 1 cup white rice
Meal 6: 8oz chicken breast, 1 cup white rice

Sometimes Meal 6 will be a Protein Shake instead of whole food meal. I use Natural PB and Extra Virgin Olive Oil for fats. Diet looks good except I feel it's too much cholesterol from eating so much meat. I suggest substituting a few meals containing liquid egg whites with carb master yogurt (krogers brand) mixed in a shaker. Taste like a milk shake! This will up your protein intake without increasing your cholesterol levels. This becomes especially important when using anabolics.

I train as follows:

Mon- Chest/Arms(light) (chest/biceps/forearms)Tues- Back/Calves (legs)
Wend- Rest (rest)
Thurs- Delts/Arms(heavy) (shoulders/triceps/abs)
Fri- Legs/Calves (lats/traps/lower back)
Sat- Rest
Sun- Rest

Thank you so much for your time, look forward to hearing back from you. First of all, I would train arms only once a week. 9-12 intense work sets is plenty. Secondly, what kind of anabolics are you currently using? It's important to run a lot of testosterone during your off season to add lean mass as oposed to fat when trying to be a competitor. Tren and an oral like d-bol or anadrol is also a good choice to add to test.

above