First Cycle, Diet and PCT advice.

[SpamHammer]

Ok been a long time lurker trying to educate myself and think I am now ready to ask for a bit of advice.

age: 30
5"11"
about 13%-15%BF
Training seriously for 3 years
185lbs


Cycle is:

Week 1: 2x500mg Test E
Week 2-12: 2x250mg Test E EW
Week 1-4: 40mg D-Bol ED
Week 6-12: 2x500IU HCG EW
Week 1-12: 0.25mg Liquidex ED

PCT:

Week 13-15: 2x500IU HCG EW
Week 13-17: 0.25ml Liquidex ED
Week 15: 100mg Clomid, 60mg Nolva ED
Week 16: 100mg Clomid, 40mg Nolva ED
Week 17: 100mg Clomid, 40mg Nolva ED
Week 18: 50mg Clomid, 20mg Nolva ED


Training,

Monday: Legs/Abs
Tuesday: Off
Wednesday: Chest/Triceps/Abs
Thursday: Off
Friday: Back/Biceps
Saturday: Off
Sunday: Shoulders/Abs

About an hour in gym each on day. May do an hour of cardio on off days depending on weather BF drops or not.

Diet:

Meal 1

200g Liquid egg whites 22g Protein 2g Carbs 0g Fat
60g Oatmeal 8g Protein 38g Carbs 5g Fat
25g Whey Protein 20g Protein 2.5g Carbs 1g Fat
50P/42.5C/6F

Meal 2

½ Can Chopped Toms 2g Protein 7g Carbs 0g Fat

200g Ground Beef 50g Protein 0g Carbs 20g Fat
or
166g Chicken Breast 50g Protein 0g Carbs 10g Fat
10g (olive oil) 0g Protein 0g Carbs 10g Fat

70g Green Veg 2g Protein 6g Carbs 0g Fat
54P/13C/20F

Meal 3

Same as meal 2 +
85g Whole wheat Pasta 10g Protein 60g Carbs 2g Fat 64P/73C/22F


Meal 4

200g Tuna 50g Protein 0g Carbs 6g Fat
70g Green Veg 2g Protein 6g Carbs 0g Fat
30g L Mayo 0g Protein 2g Carbs 10g Fat
52P/8C/16F


Wokout


Meal 5

Shake/Prot/Carb w Oats 40g Protein 80g Carbs 0g Fat 40P/80C/0F


Meal 6

Same as Meal 3 64g Protein 73g Carbs 22g Fat
64P/80C/22F


Meal 7

300g Cottage Cheese 33g Protein 9g Carbs 12g Fat
100g Yogurt 4g Protein 18g Carbs 1g Fat 37P/27C/13F


Meal 8

Whey Protein 60 Protein 7g Carbs 3g Fat
60P/7C/3F


Total: 421P/330C/102F = 3900 Cals.


Think the calories are too high, would like them to be about 3500 but not sure where I should take them from.

Any help or advice would be appreciated.

Some of the meals are pretty similar so I can just do the bulk of the cooking once per day for three meals. When on cycle do I eat the same on off days as on workout days?

Thanks.

[FuzzyPeaches o.O]

As far as your intake goes, imo, 3900 is a decent #. Its up to you to see how YOU respond to it and tweak it as needed. I'm not 100% that I understand your 2nd question.. Do you eat the same on off days? Of course, timing might be a little different due to workout schedule but yes they will be identical for the most part.

[scotty51312]

Once again why the frontload of test E? I keep seeing this. Front loading from my understanding is not for beginners. And for your first cycle i don't think you should be injecting 1G of test your first week. Increases your chance for side effects in my opinion. I know when i first started injecting I had some sides i had to manage as they came up (mostly acne and high BP) If i were you I'd just start out at the 250mgX2 a week to start.

[FuzzyPeaches o.O]

Once again why the frontload of test E? I keep seeing this. Front loading from my understanding is not for beginners. And for your first cycle i don't think you should be injecting 1G of test your first week. Increases your chance for side effects in my opinion. I know when i first started injecting I had some sides i had to manage as they came up (mostly acne and high BP) If i were you I'd just start out at the 250mgX2 a week to start.

agreed.

[meat&2veg]

From what I have been told I think your PCT is a bit overkill:

Maybe try what I have put in Red:

PCT:

Week 13-15: 2x500IU HCG EW
Week 13-17: 0.25ml Liquidex ED
Week 15: 100mg Clomid, 60mg Nolva ED 100mg / 40mg
Week 16: 100mg Clomid, 40mg Nolva ED 50mg / 40mg
Week 17: 100mg Clomid, 40mg Nolva ED 50mg / 20mg
Week 18: 50mg Clomid, 20mg Nolva ED 50mg / 20mg
Maybe go an extra week at: 25mg Clomid / 20mg Nolva.

I think its far 2 much Clomid bud, but the top guys like HP & D7M will help out im sure.

[FuzzyPeaches o.O]

From what I have been told I think your PCT is a bit overkill:

Maybe try what I have put in Red:

PCT:

Week 13-15: 2x500IU HCG EW
Week 13-17: 0.25ml Liquidex ED
Week 15: 100mg Clomid, 60mg Nolva ED 100mg / 40mg
Week 16: 100mg Clomid, 40mg Nolva ED 50mg / 40mg
Week 17: 100mg Clomid, 40mg Nolva ED 50mg / 20mg
Week 18: 50mg Clomid, 20mg Nolva ED 50mg / 20mg
Maybe go an extra week at: 25mg Clomid / 20mg Nolva.

I think its far 2 much Clomid bud, but the top guys like HP & D7M will help out im sure.

For what your cycle is, I also think its overkill. 4 weeks should be plenty. clomid 100/50/50/50 & Nolva 40/40/20/20. Plus you might not even need to use the Ldex, I would have it on hand and see how it goes w/out it to start.

[scotty51312]

two much clomid and nolva.
Nolva 40/30/20/20
Clomid 100/50/50/50

Sounds a little more like it

[themoreyouknow]

drop the adex from your pct..you dont need it and it wont really work

[biggerisbetter1827]

Ya I agree with everyone above....no need to front load it is your first cycle and your kickstarting with D-bol, so by the time your finished the D-bol you will be feeling the full effects of the test. PCT is overkill take the suggestions above and drop the liquidex, just keep it on hand just in case.

As for diet it needs some work....your mixing your fat and carbs too much you only need one energy source (fat or carb) and some protein in each meal and whey protein before bed is a poor chocie. Post your diet in the diet section and the boys can help you further there.

You don't need to train abs 3 times a week. They are like any other muscle and can be overtrained. IMO abs only need to be trained once a week like any other muscle.

[ghettoboyd]

with that week of a cycle i dont feel youll need hcg unless your already prone to testicular shrinkage but im shure you dont know that yet....that being said it wont hurt you to use it but i feel the nolva/clomid protocal would work well in this instance...also try using the a-dex .25mg eod and then up it if neededwhile on cycle imho....

[Harry Manback]

All the key points have been touched upon:

It's not too harsh of a cycle, but it is better to be prepared and safe than sorry. I don't think hcg is a must on a test only cycle. Personal experience.

Keep the a'dex on hand if any issues flare up, otherwise I wouldn't run it all. It does it's job, and I've found in past experiences with test that it does in fact hinder growth/strength gains.

Your pct is on the right track, just dosed a bit high in the serm dept. Kick the a'dex from pct. C-100/50/50/50, N-40/20/20.

If you feel your training regiment works for you, keep it. Some do a little bit of ab work after each lift, some do a full ab session once a week. Just keep in mind, you are constantly working your abs with just about any lifting movement as it keeps your core tight and stable.

A diet is hard to give advice on because some people do better with carbs than others and the same goes for fats. You have a good start by calculating macros. The best advice I could give is to get most of your calories...and protein #'s...from whole unprocessed foods (i.e. lean meats, oats, green veggies etc.). Your meal 7 is strictly dairy. Trust me, I love dairy, but it wreaks havoc on my physique. Keep the cottage cheese, toss the yogurt. I'm assuming your meal 8 is before bed, casein powder or cottage cheese as in meal 7 is typically used here. Maybe toss meal 8 all together and just space meal 7 a little later in the day.

Your last question of eating the same on non training days is debatable. Many will say you don't need quite as many calories as you would on training days because you don't have the demand for them as your not training that day. Personally, I like to keep my calories and meal plan just about similar, perhaps minus the post-workout shake I have of 50g WPI/40g dextrose. You grow when you rest and I like my body to have what it needs to build at all times. I'm hungry all the time. Listen to your body, it usually doesn't lie to you. If I don't add fuel to the fire, the flame burns out. Again, this is a diet related question. It's really trial and error.

Maybe I missed it, but what's your goal for the cycle?

[SpamHammer]

Thanks for all the help so far. Think I will go with what everyone seems to agree on with the PCT and drop the dosages a bit.

The reason for the HCG is it would kinda freak me out a bit if my balls started to shrink and if that helped keep them normal then its a good thing but if the general opinion is it is not needed I might just get some to be ready but not use it till anything starts to happen.

The adex is because I think I would be gyno prone, never cycled before but started loosing my hair a few years ago and took some propecia and within 3 weeks had sore tits and fat build up, that stuff is really bad, may keep your hair but after research looks like lots of people gain some boobs also.

The yogurt with the cottage cheese is just to stop it tasting so bad. Maybe on off days will drop one meal and just try to take the cheese by itself without the yogurt.

Thanks again for all the advice, keep it coming if there is any more.

[meat&2veg]

Thanks for all the help so far. Think I will go with what everyone seems to agree on with the PCT and drop the dosages a bit.

The reason for the HCG is it would kinda freak me out a bit if my balls started to shrink and if that helped keep them normal then its a good thing but if the general opinion is it is not needed I might just get some to be ready but not use it till anything starts to happen.

The adex is because I think I would be gyno prone, never cycled before but started loosing my hair a few years ago and took some propecia and within 3 weeks had sore tits and fat build up, that stuff is really bad, may keep your hair but after research looks like lots of people gain some boobs also.

The yogurt with the cottage cheese is just to stop it tasting so bad. Maybe on off days will drop one meal and just try to take the cheese by itself without the yogurt.

Thanks again for all the advice, keep it coming if there is any more.

Yeah well as said "better safe than sorry"

You should take the Adex @ .25mg ED or EOD while on cycle and if you have or feel any problems get on here asap and post what you are feeling and the guys will advise.
Wait and then for PCT:
Clomid: 100/50/50/50
Nolva: 40/40/20/20