Advice for first cycle.

[manmanman]

Hey all,
been researching into cycles for a while now, but still fairly confused.
i am 22, 86ish kg been consistently working out for a couple years now.
looking to make some fairly decent gains,

could anyone possibly link me to a good first cycle with appropiate pct?

Thanks in advance

[The Bear 79]

Welcome manmanman. 20 is a bit too young for steroids. Hav u done any research on the Endocrine & HPTA? BTW.

[Razor]

please dont do this, its too young, you could cause serious damage to your endocrine system.

[manmanman]

i was thinking it was a bit young but thought i would ask anyway.
what age would you suggest?

[Razor]

29 or above, I would say 40 or above but I don't think you can hold out that long

[manmanman]

that long! haha, if thats what the experts say they know better than me
looks like a long time natural! thank you

[The Bear 79]

25 is good.

[manmanman]

i see so many guys my age using, im assuming they will be worse off than me in 10-15 years?

[The Bear 79]

i see so many guys my age using, im assuming they will be worse off than me in 10-15 years?

Very good possibility.

[The Bear 79]

Would u like some help / advice with ur diet & / or training regime, 2 help u reach ur goals?

[manmanman]

glad to know!
i will keep active on the forums to gain knowledge so when its my time i will be well prepared.

once again thanks

[manmanman]

i would love that assistance Bear

[The Bear 79]

i would love that assistance Bear

OK, lets hav a look @ ur current diet / intake.

[manmanman]

my current workout ive been doing 4 days a week

has been full body high reps around 30 with about 30-50% of my 1rm
8 sets altogether each for different body part with about 2 minute break between sets.

then a 5-10 minute walk

then ill do a 2 body part split heavy, such as chest&tris, usually 4 exercises each with only 2 sets of heavy.



as far as supplements, currently im just on horleys ripped factors, taking once a day non workout, 2 times a day on workout days.
im currently off pre workouts as to give my body a break from the creatine and 1.3dime,


i work at a supermarket so i am on my feet constantly for 8 hours a day.

[manmanman]

my diet consists of

weetbix+LSA
Tuna
chicken breast
steak
full cream yoghurt.
cottage cheese(late at night)
eggs
occasionaly toast
fruits(apples bananas watermelon,celery mainly)
for my veges i usually have broccoli, cauli and carrots

[The Bear 79]

my current workout ive been doing 4 days a week

has been full body high reps around 30 with about 30-50% of my 1rm
8 sets altogether each for different body part with about 2 minute break between sets.

then a 5-10 minute walk

then ill do a 2 body part split heavy, such as chest&tris, usually 4 exercises each with only 2 sets of heavy.



as far as supplements, currently im just on horleys ripped factors, taking once a day non workout, 2 times a day on workout days.
im currently off pre workouts as to give my body a break from the creatine and 1.3dime,


i work at a supermarket so i am on my feet constantly for 8 hours a day.

OK, we'll address ur workout in a moment, I wana mak sure ur eatin rite 1st. Post ur diet, in detail, including meal times, & protien, carb, fat, & cal counts.

[manmanman]

9amwake up

9.30-4 weetbix with lsa
10am-gym
11.30- protein shake and 2 cans of tuna(springwater)
2.30- small youghurt and piece of fruit
5-chicken breast+shake
7- chicken breast+a egg
10-cottage cheese
12-bed

[The Bear 79]

WOW! OK, that's bad, I'd say ur barely makin ur daily maintenance with that diet. U need 2 eat mor bro, if ur gona gain / build lean mass. How tall r u? wuts ur BF%?

[manmanman]

is it that bad??
more sittings or biiger proportion??
im 5"11 and around 10-11%

[Razor]

You diet is clean but its not enough. Throw yams, avocados, cashews, steak, turkey and get a little more creative in there.
I think its too clean for your age, you could dirty it up a bit and get better results with you age.
I was eating hamburgers and milkshakes at that age as well.

[manmanman]

could you help with where i could add what in?

i use to eat fairly badly with takeaway and soft drinks etc, so its been hard to get my mind where its at now with food. which doesnt help me when i need to add more my mind draws a blank

[The Bear 79]

is it that bad??
more sittings or biiger proportion??
im 5"11 and around 10-11%

I'd say 6 meals is enuf 4 now, u can add another sitting or 2 once u hit "full throttle" if u want / need. U need bigger portions of better food. I would try 2 get 3000 -4000 cals a day 2 start & c wut kinda gains u mak on that.

[Razor]

could you help with where i could add what in?

i use to eat fairly badly with takeaway and soft drinks etc, so its been hard to get my mind where its at now with food. which doesnt help me when i need to add more my mind draws a blank

Try this, this is my diet, I will critique it for you.
Meal 1: Breakfast 6 egg whites, 1 yolk, Protein Shake, 2 Cups Kashi Go Lean, blueberries (For you I do would do 3 yolks instead of one)
Meal 2: 1 Cup, Oatmeal, Banana, wash down with Aftershock Protein Shake, Creatine+Glutamine
Meal 3: 8oz Chicken Sandwich, Cucumber, Avocado, 2 Bacon Strips, Mayo, Mustard Lettuce, tomato.
Meal 4: 8oz eggwhite from carton, 1 cup oatmeal, blueberries, 1tsp penut butter, scoop of protien, blend.
Meal 5: 8oz Salmon, 1 cup brown rice, salad, avocado, cashews, craisens, yogurt dressing. (Or Steak)
Meal 6: 1/2 cup oats/Sytha 6 pre bed to make me feel better bout life!

[manmanman]

razr, at my allocated meal times would that suffice?

What is the kashi go lean?
with the salads is that any certain proportion?
what is sytha 6?

[The Bear 79]

Try this, this is my diet, I will critique it for you.
Meal 1: Breakfast 6 egg whites, 1 yolk, Protein Shake, 2 Cups Kashi Go Lean, blueberries (For you I do would do 3 yolks instead of one)
Meal 2: 1 Cup, Oatmeal, Banana, wash down with Aftershock Protein Shake, Creatine+Glutamine
Meal 3: 8oz Chicken Sandwich, Cucumber, Avocado, 2 Bacon Strips, Mayo, Mustard Lettuce, tomato.
Meal 4: 8oz eggwhite from carton, 1 cup oatmeal, blueberries, 1tsp penut butter, scoop of protien, blend.
Meal 5: 8oz Salmon, 1 cup brown rice, salad, avocado, cashews, craisens, yogurt dressing. (Or Steak)
Meal 6: 1/2 cup oats/Sytha 6 pre bed to make me feel better bout life!

That's a good start. And u can switch up the salmon with chicken or steak every couple days, & the protein shake(s) can b changed 2 tuna every so often. Just mix it up a bit bro, just mak sure u get the necessary nutrients every 3 - 4 hrs.

[Razor]

razr, at my allocated meal times would that suffice?

What is the kashi go lean?
with the salads is that any certain proportion?
what is sytha 6?

Sytha 6 is a protien, just look it up on amazon
Kashi Go Lean is a ceral
The salad I make as large as two fists with all the trimmings, 1/3 mushrooms, 1/2 cashews 1/2 avocado.

[manmanman]

do you have the cerial with milk?

i wil lookm up the sytha 6 aswell.

what do you think of the exercise part?

[Razor]

do you have the cerial with milk? Yes

i wil lookm up the sytha 6 aswell.

what do you think of the exercise part?

AR has a great workout info, let me find the link, here ya go, I started this a while ago with great results
Your reps imo are too high, you cant build mass like that.
http://www.steroid.com/anabolic_workouts.php

[manmanman]

The following training program considers all essential factors which are necessary for a quick buildup of strength and muscle mass. In combination with the nutrition tips included in this book its effectiveness can be considerably increased. Based on the high intensity it is not suitable for natural bodybuilders over a long time.


Would 4-8 weeks be a alright timeframe?

[Razor]

The following training program considers all essential factors which are necessary for a quick buildup of strength and muscle mass. In combination with the nutrition tips included in this book its effectiveness can be considerably increased. Based on the high intensity it is not suitable for natural bodybuilders over a long time.


Would 4-8 weeks be a alright timeframe?

"When you go to just any GYM and take a close look at the members working out, then come back a year later, you will notice that most of them still use the same weights as during your first visit. Why- Because most bodybuilders waste their time with their usual training programs. If the buildup of mass and muscle mass was actually connected with the general common amount of training there would be many more massive bodybuilders. Since this, however, as reality has shown, is apparently not the case a few things seem to be wrong with the typical bodybuilding program. Since most people unnecessarily create their own obstacles they tremendously complicate achieving-their goals (strength and muscle buildup). The majority of them, at least those who are interested in the subject of this book, call them hardcore bodybuilders. Hardcore, however, does not mean training six times a week for three hours and copying Lee Haney's training for a competition, but something completely different. To create a sensible training plan and carry it out without compromise over a prolonged period of time is what makes a true hardcore bodybuilder because only he has the necessary willpower, discipline, ambition and perseverance that is needed. Forget endless long training routines, Mr. Olympia Superstar programs, and deceptive ads such as 30 pounds of muscles in four weeks, and think of the basics without which a strong and massive body cannot exist."

Read more: http://www.steroid.com/anabolic_work...#ixzz1fomN0qBb

[Razor]

I wish I could train ya, but since I cant, my advice is start eating more, like that plan i wrote down for you and hit the heavy weights, rinse and repeat.
Start taking creatine and glutamine as well. 10g each a day.

[manmanman]

im off for another week with a horrible viral infection=\
when im back i will adopt that workout you linked me,
As for the eating i will invest in some scales so i can get mesaurements correct.


whats your opinion on pre workouts?

[Razor]

im off for another week with a horrible viral infection=\
when im back i will adopt that workout you linked me,
As for the eating i will invest in some scales so i can get mesaurements correct.


whats your opinion on pre workouts?

I take Cre8 by body fuse and Invicible or Jacked3d

But get yourself some micronized mono and some straight glutamine as well
Take the mono with the protein shakes
The others I recommended have creatine nitrate. the jacked and invincible

[manmanman]

ive had jack3d before, found meso was a lot better in gym.

Can you please write me a list of supplements you use?

[manmanman]

also i want to take some before+after pictures to view my progress.
how would you guys go about this?

[manmanman]

went and brought all the food mentioned before. was not as expensive as i expected,. was very pleased and excited to start tomorrow

[The Bear 79]

went and brought all the food mentioned before. was not as expensive as i expected,. was very pleased and excited to start tomorrow

You've made very mature & wise decisions over the course of this thread, I commend u. And good luck 2 u, keep us posted bro.

[The Bear 79]

Good work Razr, well done. Keep it up bro.

[manmanman]

Thank you bear.
would it be smarter to continue using this thread for progress and help from others
or to make a new one?

Because both of you have been very helpful

[The Bear 79]

I believe there is some kinda feature that allows u 2 start a log, 2 keep evey1 updated, or maybe its blog, idk, I don't use them. I don't c any harm in continuing 2 update this thread if u want bro.