What to do next? Feedback please.

[Andy Thai]

Hi

In Feb 2006 I was 103kg of blubber repin on the bench press with 60 kg on my working sets. now I'm 94 kg and using 95kg for my working sets on the bench.
I'm currently training without any gear (having a three month break) and eating 35g of protein every 2 hrs, 8 times a day. Im focusing on my upper chest and lats to try and get symetry/proportioning right.
Oh I'm 5ft 11.5".
Anyone care to guess my body fat %?

I believe in about six weeks I'm going to bulk and up the protein intake to 45-50g per meal and the calories to 4500. Do 12 weeks of Test/Deca with Anabol for the first 4 weeks. PCT with HCG and Nolva.

Occasionally I think maybe I should get really lean first and then bulk, what do you think?
Maybe you have some other plans for me.

All constructive feedback would be greatly appreciated.

Andy Thai

[BIGPHIL]

You definetly have some shape on you! and good gentics to go with it

I wouldnt bother cutting down just a waste of time,, try a clean bulk!!! try the 4500 kcal for a month and monitor you bodyfat..If your gaining strength and little body fat thats good keep eating the same, if your gaining strength and too much bodyfat cut back 200 kcal and see what that does for you..if you not gaining weight and strength eat more!!!

Personally i would do 1-2 am cardio session a week to keep the bulk clean!

[Andy Thai]

BigPhil

Thnx for the positive feedback, yes I currently run three times a week and Thai box 1-2 times a week.
I only go out for 20 mins and walk a min then run 1.5 mins and repeat this for 20 mins.
I keep trying to go for 30 mins but my inner shins start to hurt even with new quality running shoes.
I'm going to try 1 min walk/2 min run for 20mins for the first time tomorrow.

What about the Anabol/Test/Deca cycle? any thoughts?

Again, thanks for the feedback.
Anybody care to rip my plan apart so I can rebuild it better?

Andy Thai

[BIGPHIL]

BigPhil

Thnx for the positive feedback, yes I currently run three times a week.
I only go out for 20 mins and walk a min then run 1.5 mins and repeat this for 20 mins.
I keep trying to go for 30 mins but my inner shins start to hurt even with new quality running shoes.
I'm going to try 1 min walk/2 min run for the first time tomorrow.

What about the Anabol/Test/Deca cycle? any thoughts?

Again, thanks for the feedback.
Anybody care to rip my plan apart so I can rebuild it better?

Andy Thai

No problem bud!!!

As far as my cardio goes i do 30mins intense cycling that all and does the trick!!! i also manipulate carbs to keep bodyfat low as well

Yeah i get the same problem with the shins when i run..BASTRDS!!!!

i wouldnt be to experinced with the gear but you should get some info pritty soon when other people comment!!!

What kind of foods/supps are you taking??

[Andy Thai]

As I get heavier I plan to ditch the running for cycling.

Currently I eat eight meals consisting of

Porridge
eggs
Skimmed milk
Chicken
Brown rice
Garden peas
Cottage cheese
Sweet potato
Carrotts
Tuna
Water
Weider shakes after training

Totalling 308.3 protein, 2897.7 cal, 264.1 Carbs, 75.1 fat.

When I start to bulk in about 6 weeks, this will go up to:
Protein 398.3, cal 3846.7, carb 439.7, fat 61.
I will be adding in creatine, glutamine and flax oil.

Respect

Andy Thai

[BIGPHIL]

looking good bro looking good you certantly know the right way to eat..

Breakfast i would up the protein big time try 10 egg whites, the protein from the oats is not as good as that from eggs! and to be honest i would count protein from oats,rice peas when bulking only when dieting..ANIMAL PROTEIN IS THE BEST!!! also add in a few protein shakes shouldnt do any harm!!! will mkae things handier for you to and reduce the amount of work on your digestive system..

However i would add in a couple of red meat dishes and salmon dishes. Also i dont know in america if you can get "udos oil" its an ***** 3-6-9 blend and packed with exceelnt kalories!!! definetly get some and add it to your oats or take separta with fat/protein meals


all you goota do now bro is put this plan into action and you lit,,, You have an excellent starting ground make good use of it lift hard and give it time!!!! doinfg well so farr

[Andy Thai]

I've been thinking of adding steak in. I'll research the salmon. I need stuff to get the calorie count to 4500.
Can you give a link to the udos oil, i've not heard of it.

Thanks for the support.
I'm currently in London so its time to sleep.

Good luck to you, hope to catch you soon.

Andy Thai.

[BIGPHIL]

I've been thinking of adding steak in. I'll research the salmon. I need stuff to get the calorie count to 4500.
Can you give a link to the udos oil, i've not heard of it.

Thanks for the support.
I'm currently in London so its time to sleep.

Good luck to you, hope to catch you soon.

Andy Thai.

if you lvining in london it shouldnt be a porblem every health store has it. Quite dear stuff but worth every penny and it will keep those joints welll oiled!!!

16.99 per 500ml bottle


heres a link but try the health stores i dont know about london prices may be deareer

http://www.bodykind.com/search.asp?S...ce&PartnerID=6

[mousetraps]

very proportionate... a little work and you could look like rocky lol

[Andy Thai]

Thanks for that mouse trap. I'll get a wig and a bird called Adrian. Fancy getting in the ring with me? LOL

Can you post me a link to your pics please.

[BIGPHIL]

http://67.18.108.244/showthread.php?t=269427

[Andy Thai]

Nice lats.

What do you reckon my body fat % is from my pics above?
Anyone want to critique my upcoming cycle:
Test Cyp 500mg ew 1-12ks
Deca 400mg ew 1-10wks (substitute with tren?)
Dbol 50mg ed 1-4wks

As always, would value feedback.

Andy Thai

[jbarkley]

You definetly have some shape on you! and good gentics to go with it

I wouldnt bother cutting down just a waste of time,, try a clean bulk!!! try the 4500 kcal for a month and monitor you bodyfat..If your gaining strength and little body fat thats good keep eating the same, if your gaining strength and too much bodyfat cut back 200 kcal and see what that does for you..if you not gaining weight and strength eat more!!!

Personally i would do 1-2 am cardio session a week to keep the bulk clean!

Great advise!!! Andy, you're looking great, the diet looks really good, I don't if www.discountanabolics.com ships to the UK but they do carry Udo's oil...
Phil, you really amaze me with your depth of knowledge at your age, keep it up and you'll end up turning pro someday.

Live Stong....Jeff

[mousetraps]

lol

[mousetraps]

http://forums.steroid.com/showthread.php?t=249672

here you go!, im no rocky

[t-gunz]

With your shins bro.. sounds like you got shin splints.. and if you do they are bloody painful and take a long time to heal.. try running on softer ground. avoid road any hard compact surfaces. grass is ideal or sand if your near the beach as it is less stressful on your joints.

[mousetraps]

I try to run on ashpalt rather than cement or brick... makes all the difference to the joints :-D

[Andy Thai]

Mousetraps, nice lats. What exercises do you do for them?

Originally I was thinking shin splints. Since my weight has come down (106kg to 95kg) and I have changed the running from 10 min straight runs to "walk a min, run 2 mins, repeat for 20 mins" it has become much easier to run. It seems to get easier most times I go out and the lower outer legs hardly ache at all. The New Balance 1060's have also helped.

What PCT should I do with the cycle listed above? HCG and Nolvadex?

Andy Thai

[mousetraps]

Deadlifts, Rows and shrugs... thats pretty much been it for the last year or so... pullups and pulldowns tend to tweak my shoulder... so i guess i don't do anything that hits them directly?

[BIGPHIL]

Mousetraps, nice lats. What exercises do you do for them?

Originally I was thinking shin splints. Since my weight has come down (106kg to 95kg) and I have changed the running from 10 min straight runs to "walk a min, run 2 mins, repeat for 20 mins" it has become much easier to run. It seems to get easier most times I go out and the lower outer legs hardly ache at all. The New Balance 1060's have also helped.

What PCT should I do with the cycle listed above? HCG and Nolvadex?

Andy Thai

I would Run HCG over 18 days, if taken for too long it can desensitise LH receptor. aND TOO MUCH TO FAST IS NOT GOOD!!!!The aim is to quickly shock the testes back into growth and restore HPTA function.

1-1000I.U
2
3
4
5-1000I.U
6
7
8
9-1000I.U
10
11
12-500I.U
13
14
15-500 I.U
16
17
18-500I.U

*with this you should be taking novla folowed by clomid.Start novla as soon as you start HCG

[Andy Thai]

Do you think I should take Nolvadex 10mg ed throughout the cycle? The anabol, Test C and deca could give me water retention/gyno issues.......I think?

Hey, the Salmon and steak really helped yesterday.

[BIGPHIL]

only take the novla durinng the cycle when you feel you need it...(itchy nips, very puffy e.t.c)

good to hear bro cooking mine now as we speak lol

[mousetraps]

i personally have ran nolva throughout each cycle i've done.... 10mg a day keeps the bitch tits away!

[Andy Thai]

Hey I've just found links to the cycle I was planning to do.
http://www.steroid.com/intermediatecycle1.php

What do you reckon, "Test C" Monday and Thursday, and "Deca" Tuesdays and Friday?

Its also document here separetly, why, I dont know?
http://www.steroid.com/novicecycle2.php

What's with the Vit b6?
It only documents clomid for PCT, is this enough?

Andy Thai

[Andy Thai]

bump.

[moush]

you can combine the two shots bro. For PCT run clomid and nolva together

[Mizfit]

build up your back a bit..

I also can't see any pics of your legs and your tris look like they are over powered by your bicepts.

[Andy Thai]

Mizfit, my legs are poor. I havn't trained them for two months as I've been running every other day whilst in the uk.
Next week I'm back in the land of smiles and when I start my next cycle in 3-5 weeks I'll post leg pics then.

Please promise not to laugh or say "Hey did you steal those from a sparrow?"
Do you mean that my Biceps are to big for my triceps/they are out of proportion?

Thanks for the feedback.

Andy Thai