current cycle post cycle and pre cycle log

[Hukebuck]

i figured since my current cycle i flopped by not dieting correctly i would get back on my diet and log it to see progress so if anyone reads somthing that needs improvement please feel free.
first off my cycle history- i did my first cycle last year of E 250mg/wk for 10 weeks. started at 5'9'' 132 lbs and 6%bf. everything was good all went smooth until the 9th week when i got really sick and was out of the gym and off my diet for 2 weeks. so up until the 9th week i had gained up to 167lbs but got sick and got down to 158lbs. off cycled at 158lbs post sick i got back in the gym and on my diet once agian and gained back up to 165lbs.
second and current cycle- sust 250 250mg/wk for 5 weeks then started 500mg/wk and im on my last 2 pins this week. liquid clom and nolva for pct will satart in 3 weeks. havent really made that many gains this time except stronger more defined back and lats are bigger. due to my lack of dieting correctly and not enough sust from the beginning. so even though im on my last 2 pins i started my diet today (4-9-12).

ill update my bf and weight and height after my physical thurs for accurate numbers but this is my estimate right now

5'9''
26 yr old
167 lbs
10-12% bf

diet: i dont do macros but i basically took the diet from the unofficial how to bulk thread and its for a 6' 220lbs man so i figure im getting enough

meal 1: 6 egg whites/2 scoop ON gold standard whey/1 cup oats
meal 2: 4oz lean GB/3 slices swiss cheese/1 cup green beans
meal 3: 8oz chicken breast/1 cup brown rice
meal 4: 2 cans tuna with mayo
meal 5: 2 4oz flank steaks/1 cup broc
meal 6: 2tbl spoons natty pbutter/greek yogurt/2 scoops ON casein

supps: fish oil, flaxseed oil, multi, vit C, yok3d, and ZMA, ON gold standerd whey, ON casein, and BSN BCAA

for meal 4 ill sub tuna for fish as i cant eat tuna a lot nor fish a lot.
my workouts vary because my job schedual but at work i ususally workout aroun 7:30-8ish, first day off work at 7:00 and second day off work around 11:00 then it starts over again at work.


cant figure out how to delete those attatched photos without the blue can someone help me

[--->>405<<---]

hey huke welcome to the forum man..

first off u say u dont do macros? thats an inaccurate way to go about things and i suggest u change that asap!

second id have ur bf% closer to 15 or so maybe a little more...

[Hukebuck]

work out:
day 1: chest/bis/forearms
bench- 1 warm up set, 1 set 9 + 3 neg, 1 set 7 + 3 neg
smith incline- Heavy- 3 sets 10,8,6
bumbell press- 3 sets 10,8,8
machine flye 2 big sets 10 reps

wide grip barbell curl 2 sets 8 + 4 neg
dumbell hammer curl 3 sets 10,8,8
preacher curl 2 drop sets 10,8,8
seated incline curl 3 sets 10,8,8

wrist curl on bench 2 sets to failure
standing reverse wrist curl 2 sets to failure

day 2: quads/calves/abs/30 min cardio
leg extensions 1 warm up 3 sets 15,12,10
squat 1 warm up 3 sets 20,15,12
leg press 3 sets 15,12,10 wide

calf press 3 set 15,12,10
calf machine 3 sets heavy to failure

ab ripper

tredmill 30 min walking and bursts of running

day 3: off

day 4: back/traps
wide grip pull down to front 3 sets 12,10,8
bent over barbell rows 3 sets 10,8,8
seated single arm rows 10,8,8
deadlift 2 sets 8,6
reverse grip pull down 2 heavy sets to failure

dumbell shrugs 4 sets 12,10,8,6
close grip upright row 3 seta 12,10,8

day 5: tris/shoulders/abs/30 min cardio
seated french press 2 sets failure
lying french press 2 sets failure
close grip tri pressdown 2 sets failure
reverse grip cable pulldown 2 sets failure

lat delt raises 3 sets 12,10,8
lying dumbell raises 3 sets 12,10,8
1 arm cable lat raises 2 sets 10,8
rear delt pull back (pec deck) 4 sets 12,10,8,6

ab ripper

tredmill 30 min

day 6:hamstrings/lower back
lying leg curl 1 warmup 10 + 5 neg, 8 + 4 neg 3 sets 12,10,8
seated leg curl 3 sets 10,8,8
stiff legged dumbell deadlift 2 sets 15

hyperextensions weighted 3 sets 10
barbell bend over 3 sets 10

day 7: off

this is the workout i just started into about a week ago, figured id try it, its the bigger,stronger, faster 2 month workout. thats month one. ill list month 2 when i get to it. so far it seems to work i was skeptical about it cause it was a big change from what i was used to but im sore after every workout so far cause im lifting heavier than normal. when i get a buddy around me ill get measurements of all the muscles and log that to.

[Hukebuck]

hey huke welcome to the forum man..

first off u say u dont do macros? thats an inaccurate way to go about things and i suggest u change that asap!

second id have ur bf% closer to 15 or so maybe a little more...

10/4 ill start on the macros and the cal calculator and get this updated. and the BF your prob right like i said i laid off the diet this cycle and ate everything insite and i wish i could take it back. but thurs is my physical and ill update it as soon as i get the reults in. thanks for the welcome. hopefully ill get going in the right direction before next cycle. goal is to get to 200 bulk then cut to 190-195. got a while to go but eventually ill get there.

[V-ROID]

Hukebuck huh? You must be training for the summer motocross season?

[Hukebuck]

meant and thought i typed huklebuck but... no no motocross i got a couple DB but never race. mainly trying to get bigger tired of being that small guy. lol and was doing mma training but trying to get in better shape before i continue it

[V-ROID]

Haha! Funny because huck-a-buck is insider lingo for getting out of control through a whoop section. Welcome to forum and good luck!

[Back In Black]

hey huke welcome to the forum man..

first off u say u dont do macros? thats an inaccurate way to go about things and i suggest u change that asap!

second id have ur bf% closer to 15 or so maybe a little more...

Agreed you are plus 15% bf maybe 18.

The downside is if you try and cut during PCT you are gonna shrink a lot.

The upside is that as you have dieted badly you may actually make improvements through PCT if you get it right.

[Hukebuck]

haha i got ya. i learned somthing new today. thanks for the welcome

[Hukebuck]

Agreed you are plus 15% bf maybe 18.

The downside is if you try and cut during PCT you are gonna shrink a lot.

The upside is that as you have dieted badly you may actually make improvements through PCT if you get it right.

man i hope i didnt let it get that out of control. i was kind of hoping that my stomach was bloat but i dont think it is. i dont plan on cutting until i hit my target weight until then im strictly bulking and the only reason i have cardio in my workout is to try to get rid of the excess BF when it shrinks ill cut it out for strictly bulking. pct will be nolva 40/40/20/20 clom 100/50/50/25.

[Back In Black]

Good news you're not goona cut during PCT at least. I think we'll be able to send you down the right path where you can hopefully gain some lbm as well as lose some bf too. If you don't do it this way then you will gain bodyfat and not be happy at over 20%.

Now post a diet with macro's and we'll get you started.

[Hukebuck]

according to the harris benedict formula
tot BMR= 1,806.7 cals

meal 1:
6 egg whites 96/24/0/0
2 scoop ON gold standard whey 240/48/8/2
1 cup oats 300/10/54/6

cals:636 prot:83 carb:62 fat:8

work out:
PWO shake: 2 scoop ON whey 1/2 cup oats (390/53/35/8)

meal 2:
4oz lean GB 164/25/4/1
3 slices swiss cheese 318/32/6/32
1 cup green beans 40/2/8/0

cals:522 prot:59 carb:18 fat:33

meal 3:
8oz chicken breast 320/60/0/8
1 cup brown rice 320/6/68/2

cals:640 prot:66 carb:68 fat:10

meal 4:
2 cans tuna with2 tbs mayo 340/26/0/26

cals:340 prot:26 carb:0 fat:26

meal 5:
2 3oz flank steaks 276/50/0/6
1 cup broc 31/3/6/0

cals:307 prot:53 carb:6 fat:6

meal 6:
2 tbs natty pbutter 190/7/8/16
2 celery stalks 36/2/8/0
6oz no fat yogurt 80/5/15/0
2 scoops ON casein 240/48/6/2

cals:549 prot:62 carb:37 fat:18

Total of everything: cals:3234 prot:402 carb:226 fat:109

alternate foods
2 6oz talapia 196/42/0/2
4oz wheat pasta noodles 420/14/82/3
honey turkey slice 57/11/3/0 per slice

thats the diet as of right now let me know what you think... the pwo shake varies from the time i get to work out. its either right there or after meal 2

[Hukebuck]

i dont know if anyone whos read this has looked at my other thread but i had one curiosity question. in the other thread it had been stated i need to finish my 1 week left of cycle and pct. but now that im back on my diet would it be a complete waste for me to take another 5 weeks of sust 500mg/wk tot cycle length would be 13 weeks in the end if i continued it. the amp is owed to me so ill have it either way. but would it be worth my time to take it now or keep it for later. Also if i like E better than sust could i just run 5 weeks of E instead of the sust? please dont rail me i just dont feel like ive accomplished anything on this cycle.

[--->>405<<---]

I prefer katch/mcardle formula for calc tdee.. Uses lbm and not total weight.. Either way ur tdee is @2800 which puts u at 3200 and a 400cal surplus.. Pretty good..

The prob is ur macro breakdown IMO.. Ur fats (109g) x 9cals/gram = 981cals/3234 = .3033 or 30%! way too high.. U should be @20% max IMO..

Ur protein is more than u need at ur weight.. Say ur 16% bf (which is fairly close if not lower than actual) u weigh 167lbs..

167 x .16 = 26.72 (lbs fat)
167 - 26.72 = 140.28(LBM)
402/140.28 = 2.87g pro per lb of LBM (more than u need - 2g per lb max)

Carbs = 226g x 4 = 28% too low for a bulk IMO..

Basically ur eating too much protein, too little carbs, and too much fat..

I think u said u have 2 shots left for this cycle? If u really were 132lbs and 6% bf precycle u gained 35 lbs as of now and prob 10% bf.. (maybe more)... Considering how long uve been on ur prob gonna do best to finish it out and pct then consider trying to cut ur bf back down.. Next time i suppose u will take more time to prepare and plan ur diet out.. 35 lbs in 10weeks is 3.5lbs per week.. Assuming u gained 2lbs muscle per week (unlikely) that would mean the other 17lbs gained was fat and/or water..

Id chalk this up as an experience of what not to do next time thats my opinion .. Sorry bro..

[Hukebuck]

I can take my mayo out of the tuna and save 26g of fat and i can take out the swiss cheese which is another 32g of fat that cuts out 58g but ill have to find somthing to plug in its place cause ill lose a decent amt of cals.

Yeah 2 shots left on this cycle which im on week 8 of but the 132lbs at 6%bf was last feb i got my diet right and got to 140 befor i cycled last yer and got up to 165lbs with very little gain in bf at most 9-10% tot bf i was a lot leaner than i am now when i got off that cycle. I off cycled and let it go for some reason. Ive always been able to just eat whatever but not now obviously. When i started this cycle i weighed 162lbs and last week when i weighed i was 167lbs. Ill add my pasta in the mix to get more carbs in though. And yeah this is a good ex of what not to do but ill rearrange some things on the diet and hopefully get bf down before next cycle. I know ill eat right next time.
ill reduce my pwo shake to 1 scoop of whey to reduce some prot
add wheat pasta and a potato for more carbs and ill add a snack of 5 slices of the turkey slices for a carb and cal boost

[--->>405<<---]

I can take my mayo out of the tuna and save 26g of fat and i can take out the swiss cheese which is another 32g of fat that cuts out 58g but ill have to find somthing to plug in its place cause ill lose a decent amt of cals.

Yeah 2 shots left on this cycle which im on week 8 of but the 132lbs at 6%bf was last feb i got my diet right and got to 140 befor i cycled last yer and got up to 165lbs with very little gain in bf at most 9-10% tot bf i was a lot leaner than i am now when i got off that cycle. I off cycled and let it go for some reason. Ive always been able to just eat whatever but not now obviously. When i started this cycle i weighed 162lbs and last week when i weighed i was 167lbs. Ill add my pasta in the mix to get more carbs in though. And yeah this is a good ex of what not to do but ill rearrange some things on the diet and hopefully get bf down before next cycle. I know ill eat right next time.
ill reduce my pwo shake to 1 scoop of whey to reduce some prot
add wheat pasta and a potato for more carbs and ill add a snack of 5 slices of the turkey slices for a carb and cal boost

obviously 2 very inferior fat choices and they make up half ur fat.. def wanna get rid of em..

if ur now 167 and prob 16% or more and were at 165 and 9-10% not only have u gained a good amt of fat but uve also lost a fair amt of muscle..

132 at 6%bf = 7.92lbs fat and 124.08lbs LBM
165 at 10%bf = 16.5lbs fat and 148.5lbs LBM
167 at 16%bf = 26.72lbs fat and 140.28lbs LBM

so all in all from 132 to current uve gained 18.8lbs fat and 16.2lbs muscle...(this is assuming ur bf is 16% which i recommend u find out)..

like i said id finish the cycle (2shots) and pct then cut and then re-evaluate.. ur bf is too high to be on cycle IMO and if u were to continue anyways u would more than likely gain more fat on top of what u already have gained..

i would also say pasta is not a good choice IMO for carbs especially considering the issue with fat gain and if the turkey is sandwich cold cuts i wouldnt use it either..

[Hukebuck]

Ok ill end this cycle and pct. mayo and cheese is gone. I added another half cup of oats for a bump in carbs in my casein shake. The turkey is non fat turkey slices no bread just eaing the slices. If not add plain wheat pasta noodles what can i add? I added the oats and potatoes but at a loss for anymore carb ideas

[--->>405<<---]

Ok ill end this cycle and pct. mayo and cheese is gone. I added another half cup of oats for a bump in carbs in my casein shake. The turkey is non fat turkey slices no bread just eaing the slices. If not add plain wheat pasta noodles what can i add? I added the oats and potatoes but at a loss for anymore carb ideas

if the turkey is sandwich meat u need to replace it.. that stuff is processed with all kinds of chemicals and is an inferior protein source... go with meat thats raw that u have to cook..

as far as carbs choices i have 3:
1. oats
2. sweet potatoes
3. brown rice

others use lentils and difft potatoes as well as whole wheat pasta.. personally im anal when it comes to carbs and stick to what i know to be superior choices..

at 3200cals IMO ur split should be:

40/40/20
320g pro
320g carb
71g fat

or
40/45/15
320g pro
360g carbs
53g fat

[Hukebuck]

Ok im about to replace some things on the original diet and repost it so it can be broke down. Thanks for your help so far

My meal 1 this morn
6 egg whites: 96/24/0/0
2 scoop on whey: 240/48/8/2
1 cup oats: 300/10/54/5
TOT: 636/84/62/7

PWO shake
1 scoop whey: 120/24/4/1
1 cup oats: 300/10/54/5
tot: 420/34/58/6

meal 2:
2 eye of round steak: 276/50/0/6
1 cup diced broc: 41/4/7/0
1/2 cup uncooked brown rice: 344/7/77/2.5
tot: 661/61/84/8.5

meal 3:
8 0z chicken breast: 320/60/0/8
1/2 cup uncoocked brown rice: 344/7/77/2.5
tot: 664/67/77/10.5

meal 4:
2 6oz talapia: 196/42/0/2
1 cup green bean: 40/2/8/0
tot: 236/44/8/2

meal 5:
4oz lean ground beef: 230/28/0/12
1 large potato: 278/7.5/64/.4
1 cup diced broc:41/4/7/0
tot: 549/39.5/68/12.4

meal 6:
2 tbs natty pbutter 190/7/8/16
2 celery stalks 36/2/8/0
6oz no fat yogurt 80/5/15/0
tot: 306/14/23/16

totals: 3472/343.5/380/62.4

[Hukebuck]

oh and by the way just 1 day on my diet and my body feels much diff than eating bad foods. feel a lot better, more energy, and drive to want to do stuff. who knew a diet would do that

[--->>405<<---]

1. Ur at least 400cals too high
2. Id drop banana from pre w/o and add 1/2 cup oats to pwo(if u were 12% and bulking it wouldnt matter but ur trying to minimize fat gain thru pct.. Sugar isnt the way to do that..
3. What kind of potato in meal 5? Id go with sweet potato..
4. Replace the yogurt with cottage cheese and drop the protein powder and banana in meal 6
5. Id add green veggies to 2 more meals (broccoli, asparagus, spinach.. Etc...)
6. With katch/mcardle and u at 16% bf i get ur tdee @2700.. i wouldnt go over 3300cals.. (the same formula for me puts me about 300cals over what my actual maintenance is.. If the same were to apply to u 3300cals would be a 900cal surplus)
7. Get ur bf chekd pronto so u can monitor ur LBM thru pct
8. Lyle McDonald suggests multiplying total bodyweight x 14-16 for maintenance which puts u between 2338-2672cals..
9. Glad the change makes u feel better already

[Hukebuck]

ok changed the meal. meal 5 was reg potato but ill get sweet. BF will be checked thurs and ill post it as soon as i can. dont know about the cottage cheese. i tried it a few months ago and i still couldnt stand the taste. but ill et a small tub and try it

[--->>405<<---]

^^ if u dont like cottage cheese casein is fine before bed but u need to drop cals from protein and 49g in that shake (if u could do cott cheese) would be a good place..

[Hukebuck]

Ill give it a try. How many cups or servings do i need to eat?

[--->>405<<---]

i eat 1 cup before bed .. but it depends on the rest of ur diet thru the day.. i suggest u hit the macros i told u above..

[Hukebuck]

at 3200/320/360/53. im begining to think theres no good combo of any of the foods i have listed to hit that mark. if i drop meal 6 all together and replace with cottage cheese then thatll be the closest that i can figure this puzzle out. lol. without knowing the macros of cottage cheese if i do this the tot macros will be 3166/329.5/357/46.4

[--->>405<<---]

^^ thats close enuff IMO..

cottage cheese macros: 1 serving (1/2cup)
90 cals
3g fat
6g carbs
12g protein

[Hukebuck]

awsome. i now have a diet. ill stop by the store to get my sweet potatoes and cottage cheese on the way back from the gym. i appreciate the help so far

[--->>405<<---]

sure thing dude

[Hukebuck]

2 days of eating right down many more to go but i see abs again. i usually dont have a prob loosing bf so hopefully it gets back on track soon. i know its only been 2 days since pics but here are some. i wont take anymore for another week or so but these are without pump and after meal 1 and 45 min after pwo shake so close to no bloat as i get unless i take pics on an empty stomach.


cooking meal 2 and about to eat it now

[Hukebuck]

Goin to get the BF% results around lunch today stay tuned for the actual number

[--->>405<<---]

will do!

[Hukebuck]

Physical results are in and it reads
165lbs
25.77lbs fat weight
139.23lbs lean weight
15.6% BF

[--->>405<<---]

Alright good deAl.. We ran ur tdee numbers at 167lbs and 16% bf So were pretty close to actual.. At 165 and 15.6% ur tdee is 2688.. So 500cal surplus would put u at 3188cals.. I wouldnt go over 3200

[Hukebuck]

Good deal so we got the diet down. And decided not to cut during pct. i assume by just eating my diet and trying not to lose weight i wont cut that body fat off huh? Should i pct of course eating this diet and then once my systems clean of test and pct keep the same diet and just cut or what? Just dont want to lose weight but want the bf to fall off over the next 4 months before i cycle again
Also is snuff hindering any gains or am i ok. I want and need to quit but no motivation to quit unless its hurting my gains

[--->>405<<---]

once u start pct u may be able to eat the same as u are now or u may find u actually need to increase ur cals a bit to compensate for the lack of test in ur system.. u may even put some fat on during ur pct but the important thing is hanging onto ur gains.. once uve gotten ur natty test production back up and running u can then consider cutting..

when u cut there will need to be some modifications made to ur diet for sure.. the food choices u have in this current diet will be ok in ur cut but ur cals and macros are gonna change.. i would suggest maintaining this thread throughout..

as far as the snuff i cant tell u for sure.. but we all know tobacco is not healthy.. the question is: how unhealthy is it?

[Hukebuck]

Ok will do on the diet and pct. im def keeping this log open and up to date so i can see progress. As far as the snuff well just say it hinders my gains so i can quit. I know i quit for a while and i was gaining weight cause i was eating more instead of a dip being in my mouth. Also my appetite went out the roof for some reason so i reckon im gonna quit it

[Hukebuck]

Finding it hard to not eat more thats on my diet. Not bad foods just more hungry than 5 meals. Anything i can do for that without increasing bf? Ive only got 1 more meal for the night and i want to eat it now but i know ill be hungry again in an hr or two

[gonnagethuge]

Hey man, was just wondering what your first cycle was?

I've been contemplating a first cycle for a while however general consensus is that i'm too light to start aas however i'm a little heavier and a little shorter than you were for your first cycle. Do you feel it was a good decision to do it when you did?

Not meaning to hijack your thread or anything, just looking for your view as your stats were similar to where i'm at now.

All the best anyway bro. I'll be keeping an eye on this thread.

[Hukebuck]

First cycle was mentioned in the first post. For me it was gave me good results and a push to me forward. But i dont know what your stats are so im not gonna tell you to cycle or not to cycle mainly stats and cause every body is different and will react diff ways where i gained 25lbs and kept majority of it if not all of it you may not. I cycled when i thought i was ready but i was also old enough too