Gains stopped

[Adreja]

Im in my 10th week of a Test E, Tren E with a D'bol kicker cycle and not happy at all. All i've put on is 8kgs without water retention and biceps have gone up in size by 1.5cm and chest has gone up by 4cm. Which is the same as in my 6th week. Since then nothing. Getting a little more ripped even though the diet is still the same and the strength has gone through the roof. Started at benching max 100kg 3 reps in my last set and now Im at 150 in my last set for 2 reps. Bicep curls with easy bar are up to 62.5kg. But weight and bulk nothing.

The plan was to finish Tren and Test in 10th week.
Then start Winstrol in week 11 for 4 weeks.
Then add Hcg in weeks 13 and 14

For pct the plan was

Clomid 4 weeks
Nolvadex 4 weeks
Hcg first 2 weeks

The question is should i continue as planned and accept what i got or is there a way to get some more bulk before i finish. Was hopping to be around the 110kg mark by the end

Diet so far


7 am shake with whey, carbs, banana and 3 egg whites, flex seed oil.
9-10am subway foot long turkey
12-1pm half chicken with rice
3-4 pm chicken sandwich
5-6 work out
post work out shake whey, carbs, banana, l-glutamine
7-8 rib eye stake with potato
10-11 shake whey, carbs

The reason I have put down two times is because due to work its not always that i have my meals at the same time.

[jamyjamjr]

well, ur diet needs work...

below is a link to nutritinal videos, they'll clear alotta questions up.. watch them

http://forums.steroid.com/showthread.php?t=323516

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

[FireGuy]

Hard to get too indepth without knowing to amounts of the food you listed but it looks to me like you are not taking in neary enough calories to support further gains in muscle.

[Adreja]

Well according to the the above i need 3830 calories per day. Whihc would mean that if i wanted to put on more muscle mass i would need to intake minimum another 1300 cal more. Most of it coming from protein. Right?

[jamyjamjr]

400kcal more, not 1300.... post up a diet and we'll fix this up for you

[Adreja]

Well after watching the Milos Sarcev seminar Im thinking maybe something like this should be ok?

1. Shake (Whey, Instant Carbs, Oatmeal, 4 Egg Whites, Flex seed oil)with 500ml milk
2. Tuna 100grm with 1 cup brown rice
3. Chicken breast/Fish with 1 cup brown rice
4. Chicken breast/Fish with 1 cup brown rice
Workout
5. Shake (whey, Instant carbs, L-Glut, banana)+Simple carbs (immediate post workout) with 500ml milk
6. Lean beef 200grm with 1 sweet potatoe, salad
7. 1 Apple, 1 peach in plain yogurt

[jamyjamjr]

Well after watching the Milos Sarcev seminar Im thinking maybe something like this should be ok?

1. Shake (Whey, Instant Carbs, Oatmeal, 4 Egg Whites, Flex seed oil)with 500ml milk i advorcate real food, but you got some eggs in there, so... okay
2. Tuna 100grm with 1 cup brown rice okay
3. Chicken breast/Fish with 1 cup brown rice
4. Chicken breast/Fish with 1 cup brown rice that's fine
Workout
5. Shake (whey, Instant carbs, L-Glut, banana)+Simple carbs (immediate post workout) with 500ml milkokay, what kinda milk?
6. Lean beef 200grm with 1 sweet potatoe, salad okay, add a efa
7. 1 Apple, 1 peach in plain yogurt omit the whole thing, do another lean beef with efa

well... here are some pointers to start.. but i would need macros for every meal to really tweak this..

[Adreja]

What is efa?

[GT2]

What is efa?

essential fatty acids like fish oil

[jamyjamjr]

avocado, flax seed oil, fish oil, almonds.... good healthy hdl fats