First Cycle - TEST e (base level T is Nebido TRT)

[5punky]

HI All,

I'm posting my stats and diet plan in hope that any holes can be seen and I can be advised.

STATS
41 years old
"5' 10""
155 lbs
12% BF
Nebido TRT: Loading Phase

Training:
Bulking
3 x a week - weight increases 5 or 10kg when I can complete all 3 sets.

Day 1:
Exercise Sets Reps Weight
Squat 3 25 40kg
Bench Press 3 25 35kg
Dumbbell Row 3 25 20kg
Barbell Curl 3 25 20kg
Weighted Sit Up 3 45 5kg

Day 2:
Exercise Sets Reps Weight
Deadlift 3 15 45kg
Overhead Press 3 25 25kg
Dips 3 Max Max
Barbell Calf Raise 3 45 25kg
Side Bend 3 30 20kg

Day 3:
Exercise Sets Reps Weight
Squat 1 20 40kg
Dumbbell Bench Press 3 25 15kg
Barbell Row 3 25 40kg
Dumbbell Curl 3 25 15kg
Weighted Sit Up 3 45 5kg

Food:
3500 Cals a day
1.5 - 2 x 155 Protein

Nutri Shield Optimum Vits daily
Glutamine post workout

I am looking to start Test E 500mg (a week) for 10 weeks.
I will have an AI low dose at beginning of cycle and increase when needed.
No PCT required as I am Nebido TRT.


DIET PLAN - DAILY
PROTEIN 300gm CARBS 300-500gm FAT - Hidden Fats

meal 1 Egg Whites Oats / Granola / Flax Seed Oil
meal 2 Protein Shake / Powdered Oats
meal 3 Chicken / Brown Rice / Veggies
meal 4 Fish / Brown Rice / Veggies
meal 5 Nut Butter / W’meal bread
workout >>>>>Simple Carbs during and after
meal 6 Protein Shake & Glutamine
meal 7 Steak or Turkey Breast/ Brown Rice / Veggies
meal 8 Protein Shake

Cheers

[MickeyKnox]

Just a couple things from an amateur...


I would include your AI on cycle, not "on hand"

Switch meal 1 and 2 around. Use the shake to break your fast.

Meal 6 should be real food.

Meal 8 shake is fine if slow burning powder. Or casein protein like cottage cheese.

[5punky]

Just a couple things from an amateur...


I would include your AI on cycle, not "on hand"

Switch meal 1 and 2 around. Use the shake to break your fast.

Meal 6 should be real food.

Meal 8 shake is fine if slow burning powder. Or casein protein like cottage cheese.

Yeah I edited the AI - to this:

I am looking to start Test E 500mg (a week) for 10 weeks.
I will have an AI low dose at beginning of cycle and increase when needed.
No PCT required as I am Nebido TRT.

meal 6 - would be straight after the workout away from home.
Meal 7 - arrive home

Cheers MK - much appreciated

[Back In Black]

Before I start, I am not trying to offend you.

Judging by your stats you have almost no muscle mass. I think I don't have any but I have about 20lbs lbm on you and I'm 1 inch taller.

The weights you are lifting I would expect any male to be able to do with a month or 2's worth of training. When did you start lifting?

Your diet plan is a suggestion not a plan. It is anything between 2400-3200cals not including any fats that you haven't even calculation.

YOU NEED TO FORGET ABOUT ANY KIND OF AAS FOR AT LEAST A YEAR.

How long have you been on Nebido and how often are you blood tests?

My serious suggestion is to plan a diet based around 2500 cals per day. Your maintenance is probably about 2000cals. You can adjust depending on how your muscle gain is. Protein should be approximately 200g, carbs at 300g and fats at 50g.

Ignore all supplements other than your multi vit, they will all be a waste of money.

Your workout needs lots of work too. How many times a week are you able to lift?

Now then, at this stage most people don't come back because they don't like being told their plan is a bad idea. The choice is yours!

[MickeyKnox]

I didn't even see the 155lb stat! Oh boy..

Spunky my friend, you really are a long way away from embarking on the AAS adventure. Listen to what Stem has suggested and you'll be in better shape next year when it comes time to build upon your newly formed solid muscle base.

If you do a cycle now, you likely will not keep any of it because you have not built a foundation for any new muscle to grow on. You first need to build some solid dense muscle in order to maintain any new muscle. Then, you need to eat more to maintain your new muscle. You see, it’s all about eating. Figure out your TDEE and up your cals at least 500 each day to gain some weight. Workout regularly and eat a high calorie clean balanced diet. There's no magic pill. The magic is EATING.

You need to learn to eat properly before you learn to use AAS.

Good luck

[5punky]

Before I start, I am not trying to offend you.

Judging by your stats you have almost no muscle mass. I think I don't have any but I have about 20lbs lbm on you and I'm 1 inch taller.

The weights you are lifting I would expect any male to be able to do with a month or 2's worth of training. When did you start lifting?

Your diet plan is a suggestion not a plan. It is anything between 2400-3200cals not including any fats that you haven't even calculation.

YOU NEED TO FORGET ABOUT ANY KIND OF AAS FOR AT LEAST A YEAR.

How long have you been on Nebido and how often are you blood tests?

My serious suggestion is to plan a diet based around 2500 cals per day. Your maintenance is probably about 2000cals. You can adjust depending on how your muscle gain is. Protein should be approximately 200g, carbs at 300g and fats at 50g.

Ignore all supplements other than your multi vit, they will all be a waste of money.

Your workout needs lots of work too. How many times a week are you able to lift?

Now then, at this stage most people don't come back because they don't like being told their plan is a bad idea. The choice is yours!

Hi SteM - I hear you. I'm one for taking constructive criticism as long as it has benefits for me...

I have a body building friend (healthy & AAS successful) I will ask for his opinion.... also I am off to a steroid drop in centre on Wednesday. So, I will get some feedback from them too and post it on here.

If it means waiting a year, so be it. I'm not going anywhere!

[5punky]

I didn't even see the 155lb stat! Oh boy..

Spunky my friend, you really are a long way away from embarking on the AAS adventure. Listen to what Stem has suggested and you'll be in better shape next year when it comes time to build upon your newly formed solid muscle base.

If you do a cycle now, you likely will not keep any of it because you have not built a foundation for any new muscle to grow on. You first need to build some solid dense muscle in order to maintain any new muscle. Then, you need to eat more to maintain your new muscle. You see, it’s all about eating. Figure out your TDEE and up your cals at least 500 each day to gain some weight. Workout regularly and eat a high calorie clean balanced diet. There's no magic pill. The magic is EATING.

You need to learn to eat properly before you learn to use AAS.

Good luck

Thanks for your input MK!

[Back In Black]

Hi SteM - I hear you. I'm one for taking constructive criticism as long as it has benefits for me...

Good man. I know how you may feel, I'm 41 too. I just started TRT 2 months ago. Feels like I'm running out of tim to make good gains. But, with starting TRT I actually feel next year I'll be in the best shape of my life. Obviously I need to keep my diet as well as I have done but all things are possible.

Is your TRT through the NHS or are you private?

[5punky]

My TRT -

Currently on Prozac (have been for 2 & half yrs) (NO VIOLINS PLEASE!!!!!) - recently in July, I learnt about TRT whilst on a trip to USA. Once back in the UK i approached a private doc who ran some bloods and proved that my T was low. He prescribed me Testogel - tried this for 3 months - ran bloods again and no movement - Had my first Nebido shot in October; due my next one this week

My private doc contacted my NHS doc and I have an meeting with an Endo in March next year - hopefully to arrange prescriptions on the NHS. I hope so because it will be so much cheaper

WHats your story SteM?

[Back In Black]

Had symptoms of low test, had it checked privately (Leger Clinic) and been on gel 2 months. Follow up bloods in a couple of weeks. NHS have continually disappointed me over hormone related problems and I have no faith that any NHS endo in this country know anything about TRT. Just be wary of what they say to you.

[5punky]

Had symptoms of low test, had it checked privately (Leger Clinic) and been on gel 2 months. Follow up bloods in a couple of weeks. NHS have continually disappointed me over hormone related problems and I have no faith that any NHS endo in this country know anything about TRT. Just be wary of what they say to you.

Yeah, it seems the UK docs get stuck on this idea that there's a 'set level for every single male in the UK' having testosterone at or below 12 nmol/L confirms that you are clinically suffering with Andropause !!! B****X

Each man's level of 'his bodies agreeable levels' of testosterone is different in every male. Thats why my private doctor has me on a 'how I'm feeling' technique because it's that variable from man to man!

I'm lucky I'm in a position to afford a private doc - I feel for those guys who can't and yet they still suffer!!

[Back In Black]

Affordability is relative. Most people spend 3 figures a month on alcohol. I choose to spend less than that on my TRT.

Private is so much better though. I had surgery this week and can't imagine how it would have compared on the NHS!

[5punky]

Back to the subject matter..... I use Fitnesspal to record what I eat everyday. This is what I have eaten today.

Breakfast
Calories / Carbs / Fat / Protein
Sainsbury's - Uht Sweetened Soya Milk, 150 ml 41 / 3 / 2 / 3
Free Range Hard Boiled - Hard Boiled Egg - Free Range, 120 g 120 / 0 / 10 / 12
Sainsbury's - Sainsbury's Light Olive Made With Mediterranean Olive Oil, 20 g 70 / 0 / 8 / 0
Jordans Cereals - Crunchy Oat Granola - Tropical Fruits - 550g French Bag, 100 grams 429 / 63 / 15 / 8
Allison Bread - Wholemeal Batch Topped With Oat Bran, 2 slice 220 / 35 / 3 / 10
My Protein - Brown Rice Protein, 1 scoop (30 g) 113 / 3 / 0 / 24
Sainsbury's - Uht Sweetened Soya Milk, 150 ml 41 / 3 / 2 / 3
Ready Brek - Original (Per 100g), 22 g 82 / 13 / 2 / 3
Add Food Quick Tools [B]1,116 / 120 / 42 / 63
Lunch
Sainsbury's - Boil In the Bag Whole Grain Brown Rice, 0.33 bag 145 / 30 / 1 / 3
Granovita - Flaxseed Oil, 5 ml 41 / 0 / 4 / 0
Sainsbury's - Fresh Salmon Steaks 175 g, 175 g 310 / 0 / 7 / 0
Add Food Quick Tools [B]496 / 30 / 12 / 3[B]
Dinner
Sainsburys - Line Caught Pacific Tuna Steak (Frozen), 1 steak 135 / 0 / 1 / 32
Sainsbury's - Boil In the Bag Whole Grain Brown Rice, 0.33 bag 145 / 30 / 1 / 3
Cabbage - Savoy, cooked, boiled, drained, with salt, 33.3 g 8 / 2 / 0 / 1
Vegetable - Pak Choy, 1 Head 109 / 18 / 2 / 13
Granovita Organic - Flax Oil, 5 ml 41 / 1 / 4 / 0
Add Food Quick Tools [B]438 / 51 / 8 / 49[B]
Snacks
Nature Valley - Oats & Honey Granola Bars, 1 pack (2 bars/42g) 190 / 29 / 6 / 4
Pg Tips - Tea With Soya Milk, 2 cup 0 / 0 / 20 / 0
Sainsburys - Energy Drink Orange 380ml - Carbonated, 1 bottle 254 / 63 / 0 / 0
My Protein - Brown Rice Protein, 1 scoop (30 g) 113 / 3 / 0 / 24
Sainsbury's - Uht Sweetened Soya Milk, 150 ml 41 / 3 / 2 / 3 /
Ready Break - Fine Porridge Oats 30 g, 22 g 82 / 13 / 2 / 3
Sesame Snaps - Sesame Snaps, 30 g 157 / 15 / 9 / 4
Add Food Quick Tools [B]837 / 126 / 39 / 38[B]

Totals 2,887 / 327 / 101 /153
Your Daily Goal 2,510 / 345 / 84 / 94
Remaining -377 / 18 / -17 / -59
Calories Carbs / Fat / Protein

[5punky]

Breakfast is spread over the morning.

Snacks include just that and meals.

[Back In Black]

Mate, that's very confusing to read.

Can you write out your proposed diet like this

Meal 1
100g Oats 50/8/4
1 whole egg 4 egg whites 0/18/6
scoop whey 2/25/1

Total cals 507 52/51/11

Meal 2
etc etc


Make sense?

[ma_fighter]

Am I the only one who thinks his reps are really really high?

If those are reps per set, then you absolutely need to increase weight enough to drop you to the 6-10 reps range bro.
Aim for 8 reps per set, and 3 sets, and by that I mean that you should only barely be able to do those 8 reps with proper form, if you go 8, 8, 6, thats fine, just keep pushing it, and when you hit 10 reps, increase weight again.

/maf

[Back In Black]

Am I the only one who thinks his reps are really really high?

If those are reps per set, then you absolutely need to increase weight enough to drop you to the 6-10 reps range bro.
Aim for 8 reps per set, and 3 sets, and by that I mean that you should only barely be able to do those 8 reps with proper form, if you go 8, 8, 6, thats fine, just keep pushing it, and when you hit 10 reps, increase weight again.

/maf

No, you're not the only one. I'm awaiting to hear how many times per week he can train so we can address the training issue. No problem with higher reps for legs though.

[5punky]

Am I the only one who thinks his reps are really really high?

If those are reps per set, then you absolutely need to increase weight enough to drop you to the 6-10 reps range bro.
Aim for 8 reps per set, and 3 sets, and by that I mean that you should only barely be able to do those 8 reps with proper form, if you go 8, 8, 6, thats fine, just keep pushing it, and when you hit 10 reps, increase weight again.

/maf

Hi Maf,

I do no more than 3 sets of 8 reps on most exercises. With the exception of Sit ups, Target 20 rep Squat and calf raises.

[5punky]

No, you're not the only one. I'm awaiting to hear how many times per week he can train so we can address the training issue. No problem with higher reps for legs though.

I am training three times a week at present.

[Back In Black]

I am training three times a week at present.

Do you have a diet plan yet?

[5punky]

Calories/Carbs/Fat/Protein

Meal 1
100g Granola 429/63/15/8
2 slices Wholemeal toasted 220/35/3/10
1 scoop Soya Protein 113/3/0/24
150 ml Soya Milk 41/3/2/3
2 boiled eggs 120/0/10/12

Total cals 923 104/30/57

Meal 2
1 scoop Soya Protein 113/3/0/24
150 ml Soya Milk 41/3/2/3

Total cals 154 6/2/27

Meal 3
Fillet of Chicken or *Fish 170/0/2/39 *235/0/8/24
65g Brown Rice 217/46/2/5
1 pck Sesame Snaps 157/15/9/4

Total cals 444 61/13/48 *609 61/19/33

Meal 4
2 slices Wholemeal toasted 220/35/3/10
15g Almond Butter 94/1/8/4

Total cals 314 36/11/14

Meal 5
65g Brown Rice 217/46/2/5
Fillet of Chicken or *Fish 170/0/2/39 *235/0/8/24

Total cals 387 46/4/44 *452 46/10/29

Meal 6
1 scoop Soya Protein 113/3/0/24
150 ml Soya Milk 41/3/2/3
1 Granola Bar 190/29/6/4

Total cals 244 35/8/31


Total day cals 2466 288/68/221 *2696 288/80/191


On a gym day - between meals 4 & 5 - I consume an energy drink 380ml during and after workout.

In a week I consume 2x rump Steaks.