1st Cycle Comming up and I want Advice and critique

[BigDog69]

I have been lurking around this forum for about two months and have learned there are some really smart people on here. I am about to start my first cycle and would like some specific advice for my situation. I have read many posts but can't seem to put it all together. The only thing I ask is that I get positive feed back and I do think I have learned alot in the last 6 years but if I am wrong please tell me.

Stats:

29
6'2"
255 lbs
20 -22% BF (estimated)
6 years training experience
18" Bi's , 48" chest

Squat - 525 lbs
Bench - 315 lbs

Workout:

Mon - Heavy Chest
Tues - Heavy Legs - 30 min cardio HR 135
Wed - Heavy Back, light bi's or Heavy Bi's, light back
Thurs - Light chest, heavy shoulders, light tri's
Fri - Ab's and 1 hr cardio - hr 135
Sat - rest or 45 min cardio
Sun - rest or light bi's, light shoulders

All of my lifting is done in a Prymid style - Lower weight higher reps to higher weight to lower reps consisting of usually 4-5 sets with 4-5 different types of exercise per muscle. Sets constist of 12-10-8-6-4 reps. Cardio is done on eliptical machines with a heart rate of 135-140.

Diet:

150g of nat protein (Chicken, tuna, etc)
100g or less of complex carbs
1500 cal a day or less
100g or less of fat
50g or less of sugars

1 gallon ED of water when I can.

10g ED Glucosamine
10g ED Glutamine
200mg ed Milk Thisil
1000mg ed vitamin C
10g Creatine Mono ED split
100mg each ed of various amino acids
900mg ed Supercitrimax
3000mg ed fish oil
500mg cranberry ed for good measure
300mg Cholesteral Health ed
600mg Fiber
1700mgc of B12
700mg B6
400mg caffine
2000mg Tribulus
12g flax seed oil

I don't have a set diet schedule and sometimes I cheat.

Goals:

I have been a big guy my whole life, sometimes big, sometime fat. I am always going to big but I would like to look good doing it. Even though I would love to reach the point were I had rippling ab's I am not sure my metabolism can maintain or reach a BF% below 10%, not naturally and I don't want to take AS forever.

I already have size, but I would really like to have more muscle tone and shape and a much lower maintainable BF%. Also for me strength is far more important to me than size.

Cycle:

500mg of Test E for 10 weeks (Mon morning 250 and Thurs Night 250)
20mg Nov ED weeks 3-10
30 mg ED Winny tabs week 6-12
40 mg ED Var tabs week 6-12
100 mg Primo tabs ED week 6-12

PCT:

50 mg ed Clomid 2 weeks
40 mg ed Nov 2 weeks then to 20 mg for 2 weeks

Questions:

Site injections? Chest, shoulders, abs, glut, quads? Whats the best?

Any lifting exercises that are best?

Cycle ok?


Ok have at it and for those who know or can relate speak up.

I will check in once a week with stats and pics.

Thank You all in advance

[Dangerdan]

Your bodyfat is higher than 20-22%. Thats a lot of tabs to be running at once as well. Welcome to the site. There is lots of great info here.

I would hold off on the cycle for a bit and concentrate on getting your bf% down to a healthy lvl.

[Lexed]

ya man you should first drop your bf and they your good to go

[BigDog69]

What would you estimate my BF%? And at what point would it be good to start a cycle then?

[SMAN12b]

What would you estimate my BF%? And at what point would it be good to start a cycle then?

If you can get yourself down to 15% or under that would be great. You bodyfat is higher than 22% right now for sure that could give you some estrogen problems if you cycle now or cause gyno.


When you are ready to do the cycle , drop the orals and just go with the Test E for your first cycle and see how well that works for you first.

[BigDog69]

Thanks for the advice. Right now I am 255, I am going to try and drop too 225 using warriors cutting workout, though I am not sure if I am dedicated enough to follow it completely, lol. I will still post my results. Once I get to 15% BF I will then start my cycle. This is exactly the advise I needed and that I did not know before.

[chest6]

Sounds great...

1500 calories or less is WAY too low.

Check the diet forum for a good cutting diet.

I didnt say this but I do not like the bulking/cutting stickies

[Dangerdan]

Thanks for the advice. Right now I am 255, I am going to try and drop too 225 using warriors cutting workout, though I am not sure if I am dedicated enough to follow it completely, lol. I will still post my results. Once I get to 15% BF I will then start my cycle. This is exactly the advise I needed and that I did not know before.

Great decision. Good luck with the cutting bigdog.

[swole-newbie]

i agree. One thing that worked for me was a routine like this:
Mon:back & biceps-abs
tues:Chest & Tricpes
Wed:shoulders-abs
Thurs:legs
fri:biceps, chest, triceps- abs.
Add cardio where you feel necessary.

[Dangerdan]

i agree. One thing that worked for me was a routine like this:
Mon:back & biceps-abs
tues:Chest & Tricpes
Wed:shoulders-abs
Thurs:legs
fri:biceps, chest, triceps- abs.
Add cardio where you feel necessary.

Unless your some sort of genetic freak, you probably aren't going to want to workout 5 days straight. For your goals, I would suggest full body workout three to four days a week. High intensity so you burn calories and grow at the same time. Focus on compound lifts, squats and deadlifts should be staples.

[brjrj0000]

1500 cals is toooo low. you will lose a ton of muscle

[BigDog69]

Here is my new plan:

Diet:

3000 cal per day

250g protein (as much natural protein as possible)

All the supplements list above

60-30-10 P-C-F

Post work out protein and carbs


Workout:

I was taught this workout by a friend named David Perry of Fort Collins, an Ironman Triathlete, who has competed in over 8 of the ironman world championships and has won an Ironman Event.


I call this workout the Dave Perry.

The actual workout consists of the following:

25 mile bike ride.

Cardio lifting:
This entire portion of the workout is based on muscle fatigue.
The set consists of lifting enough weight so that on your last rep you can not lift another.
Each set goes from 15-12-8 each time following the weight guideline from above. If you find it easy to lift your last rep you should increase the weight until it is not. Keep in mind you should not increase the weight until you have your rest time down to 30 sec.


The following should be done in the following order with a minimum of a 30 sec break and no more than a minute. The workout should be done in less than an hour. Side note Dave Perry says his record for this workout is 25 minutes.


3 sets of machine shoulder raises
3 sets military Shoulder press
3 sets wide grip behind the head pull downs
3 sets flat bench
3 sets incline bench

Alternate the following:
4 sets flys
4 set dips (each set should be done until fail, with a minimum 15 dips)

1 set reverse flys
3 sets of any tri exercise
3 sets of any Bi exercise
3 sets pullups till fail

100 crunchs
100 any ab exercise
30 min cardio

Swim 1 mile

The bike and swim portion are not included in the time for the workout. For me I replace the bike and swim portion with a 30 min each of eliptical cardio.

This workout kicks my ass and I have yet to do it under an 1:15. Yesterday I almosted puked in the gym.


Workout schedule:

Sun: Rest
Mon: Dave Perry
Tues: Heavy legs and cardio
Wed: Dave Perry
Thurs: Heavy Abs and Cardio
Friday: Dave Perry
Sat: Rest or light cardio

I have never for some reason combined this workout with the right diet, but even when I wasn't I lost 30lbs in 2 months.

This workout will make you very strong and give you superman endurance. I cycle this workout usually every 4 weeks and go back to a heavy lifting gaining workout.


Let me know what you think.

[BigDog69]

Day 1 4/23/2007

254 lbs
23% BF (based on BF calculator found)

Dave Perry workout
30 min cardio

Diet sucked today

100 g protein

2100 calories

All suplements

No post workout meal

The diet will be the hardest part for me. I don't eat badly, no sugars, low simple carbs, but I can't seem to get myself to eat more. I think it is a psychological thing. Being big my whole life has alway given me the mentality that eating more is bad.

[Dangerdan]

Looks like you are off to a great start. I'm sure you'll see some good results if you stick with the diet. Best of luck.

[BigDog69]

Wed 4/25/07

Workout:
Dave Perry
30 min Cardio

Diet:

190 g protein
All supplements

2500 cal

Post workout meal.

Felt much better today because my calorie intake was way up on Tuesday.

Workout went great, good pump and was able to finish the whole workout without feeling sick.

No weight measurement until monday, keeps motivation up.

[Danny626]

DEfinately get ur diet from some food man..
all i see is diet 190 g prot...all supps...its probably not healthy for ya...eat good breakfast..carbs like oatmeal and eggwhites...some Pb maybe, then for the 5 -6 meals in between..add one or two shakes with tuna cans and chicken breast..with veg's...at night.or post work out..eat a cool prot meal, and then before bed some cottage cheese fat free.with some fish oil...

[BigDog69]

I am getting all my protein from chicken. When I say all supplements I mean I take all of the supplements listed in my first post.

[Kale]

Sounds great...

1500 calories or less is WAY too low.

Check the diet forum for a good cutting diet.

I didnt say this but I do not like the bulking/cutting stickies

So write some new ones !!!

[Rogue]

I'm no expert in this, but everything that I've read suggests no less than 1 gram of protein per pound of weight and no more than 2 grams of protein per pound.

You mentioned that your about 255 lbs at 23% body fat. That gives you a fat total of about 58 lbs. A net weight of 197. 197 at 10% would put you about 216 pounds. Correct me if I'm wrong, but 100 (0.46) and 190 (0.87) is far below the minimum you should be taking in even if your using 216 lbs as your body weight at 10%. If your using a higher body weight then the conversion would be even farther off.

Would you guys agree or am I way off here?

[XmenIIIfan]

your right