Start of Transformation

[nav13]

Stats
Age: 24
Weight: 186
Height: 5'10"
Bf: never measured see pics
Goal: Put on 10 lbs of LBM

This will be my first cycle and it will look like this.

Cycle: weeks 1-12 500mg/wk test E; split into 250mg twice per week
PCT: started 2 weeks after last test E injectino
clomid: day 1: 300mg day 2-7: 100 mg/day 8-30: 50 mg/day
I will have nolva on standby but dont plan on using it unless I have to for gyno.

Diet: I have always eaten healthy just never really calculated my totals every week. I just started calculating my totals and eating even more healthy last week. I have been on this diet for 9 days now and havent lost weight but have maintained and definitely a little leaner. My macro split for 7 days is as follows: cal= 2438 Carb= 175 (36%) Protein: 249 (51%) Fats:66 (13%). Remember I am trying to put on lean body mass without putting on to much fat. Once I get on cycle I figure I'll add an extra 500 calories per day and try to get my carbs up a little more. Here is an example of my diet the past 7 days.

7 am: 40 min fasted cardio

Meal 1
8 am: protein shake (2 scoops) 400/13/48/11 Cal/carb/pro/fat
Total: 400/13/48/11

Meal 2
9 am: 2 whole eggs 142/0/12/10
4 egg whites 62/0/16/0
1 cup oats 280/52/10/6
1 mutli vitamin
1 1200 mg fish oil pill
Total: 484/52/38/16

Meal 3
12 pm: 6 oz salmon 350/0/38/20
1/2 cup brown rice 170/35/4/1
1 cup veggies 15/2/0/0
Total: 425/37/42/21

Meal 4
3 pm: 2 cups spinach 20/0/1/0
1 tbsp EVOO 120/0/0/14
1 cup black beans 226/40/12/2
1 can tuna 140/0/24/4
Total: 506/40/37/20

Meal 5
6 pm: 6 oz porkchop 360/0/50/16
1 sweet potatoe 162/37/4/0
1 cup broccoli 40/3/0/0
Total: 562/40/54/16

Meal 6
9 pm: 1/2 cup black beans 113/20/6/1
1 cup broccoli 15/0/1/0
Total: 128/20/7/1

Meal 7
11 pm: casein protein shake 140/6/23/3
1/2 cup cottage cheese 90/6/13/2
Total: 230/12/36/5

Grand total: 2735/204/262/90
37% 47% 16%

Ok now that the diet is squared away here is the section of my workout routine. At the moment I am lifting heavy again for a month. Then go back to light weight with higher reps. I also like to work out agonist/antagonist muscle groups or push/pull movements as many call it. I also alternate between body groups such as on chest/back day I do a chest exercise then a back exercise then chest then back and so on. I alternate between using DB and BB each week with the various exercises as well as machine and DB.

Mon: fasted cardio 40 min run

Tues: chest/back/abs
Flat bench: 10-8-6-6-6
Seated row: 10-8-6-6-6
Incline bench: 6-6-6-6
Wide-grip lat pulldowns: 6-6-6-6 with 6-10 kipping pull ups after each set.
Flyes: 6-6-6-6
Bent over row: 6-6-6-6
back extensions: 3x10

abs consist of 3 exercises consisting of an upper, lower, and oblique exercise.

1st rotation
weighted leg lifts: 3x10-15
crunches: 3x50
weighted standing side crunches: 3x10-15

2nd rotation
flutter kicks: 3x1 min
weighted crunches with pulley system: 3x10-15
russian twists: 3x20

Wed: fasted cardio 40 min swim

Thurs: Legs/abs

Squats: 10-8-6-6-6-6
quad extensions: 10-8-6-6-6-6
Romainian deadlift: 6-6-6-6
ham curls: 6-6-6-6
standing calf raises: 5x10
seated calf raises: 5x10

ab workout is similar to tuesdays with some variations or different exercises.

Fri: Shoulders

Seated DB press: 10-8-6-6-6
reverse flyes: 10-8-6-6-6
Shrugs: 10-6-6-6-6
front raises: 6-6-6-6
side raises: 6-6-6-6

Sat: fasted cardio 40 min swim

Sun: Biceps/Triceps/abs

Standing cheating DB curls: 10-6-6-6-6
Skull crushers: 10-6-6-6-6
seated curls: 6-6-6-6
cable tricep extensions: 6-6-6-6
concentration hammer curls: 6-6-6-6
overhead seated tri ext: 6-6-6-6
dip/pull up machine: 3xburn out

ab workout is similar to tuesdays with some variations or different exercises.

As I said before I'm working on strength at the moment. I have another 2 weeks then I'm going back to lighter weight increased reps in which all exercises will be something like 3x15.

Ok so I am starting my Test E cycle tomorrow and I plan on putting up weekly pics as well as weekly progress report since that is more realistic than a daily one. I'll also try to get some weekly pics up as well. Any suggestions on the workout or diet is greatly appreciated and will be considered. Thanks again for all the help I have recieved thus far and wish me luck.

[nav13]

[Gucks]

Stats
Age: 24
Weight: 186
Height: 5'10"
Bf: never measured see pics
Goal: Put on 10 lbs of LBM

This will be my first cycle and it will look like this.

Cycle: weeks 1-12 500mg/wk test E; split into 250mg twice per week
PCT: started 2 weeks after last test E injectino
clomid: day 1: 300mg day 2-7: 100 mg/day 8-30: 50 mg/day
I will have nolva on standby but dont plan on using it unless I have to for gyno.

Diet: I have always eaten healthy just never really calculated my totals every week. I just started calculating my totals and eating even more healthy last week. I have been on this diet for 9 days now and havent lost weight but have maintained and definitely a little leaner. My macro split for 7 days is as follows: cal= 2438 Carb= 175 (36%) Protein: 249 (51%) Fats:66 (13%). Remember I am trying to put on lean body mass without putting on to much fat. Once I get on cycle I figure I'll add an extra 500 calories per day and try to get my carbs up a little more. Here is an example of my diet the past 7 days.

7 am: 40 min fasted cardio

Meal 1
8 am: protein shake (2 scoops) 400/13/48/11 Cal/carb/pro/fat

Total: 400/13/48/11

Meal 2
9 am: 2 whole eggs 142/0/12/10
4 egg whites 62/0/16/0
1 cup oats 280/52/10/6
1 mutli vitamin
1 1200 mg fish oil pill
Total: 484/52/38/16

Meal 3
12 pm: 6 oz salmon 350/0/38/20
1/2 cup brown rice 170/35/4/1 get a full cup in there.
1 cup veggies 15/2/0/0
Total: 425/37/42/21

Meal 4
3 pm: 2 cups spinach 20/0/1/0
1 tbsp EVOO 120/0/0/14
1 cup black beans 226/40/12/2
1 can tuna 140/0/24/4
Total: 506/40/37/20 alot of that carbs is coming from fibre, thats alot of fibre in 1 meal! get some complex carbs aswell.

Meal 5
6 pm: 6 oz porkchop 360/0/50/16
1 sweet potatoe 162/37/4/0 a bit more cabrs needed, get at least as many carbs as protein
1 cup broccoli 40/3/0/0
Total: 562/40/54/16

Meal 6
9 pm: 1/2 cup black beans 113/20/6/1 terrible meal imo! no protein?! chicken breast/lean beef/can of tuna in there.
1 cup broccoli 15/0/1/0
Total: 128/20/7/1

Meal 7
11 pm: casein protein shake 140/6/23/3
1/2 cup cottage cheese 90/6/13/2
Total: 230/12/36/5

Grand total: 2735/204/262/90
37% 47% 16% i know ur looking for a lean bulk but thats not enough calories. more carbs! i would go 350g carbs.

Ok now that the diet is squared away here is the section of my workout routine. At the moment I am lifting heavy again for a month. Then go back to light weight with higher reps. I also like to work out agonist/antagonist muscle groups or push/pull movements as many call it. I also alternate between body groups such as on chest/back day I do a chest exercise then a back exercise then chest then back and so on. I alternate between using DB and BB each week with the various exercises as well as machine and DB.

Mon: fasted cardio 40 min run

Tues: chest/back/abs
Flat bench: 10-8-6-6-6
Seated row: 10-8-6-6-6
Incline bench: 6-6-6-6
Wide-grip lat pulldowns: 6-6-6-6 with 6-10 kipping pull ups after each set.
Flyes: 6-6-6-6
Bent over row: 6-6-6-6
back extensions: 3x10

abs consist of 3 exercises consisting of an upper, lower, and oblique exercise.

1st rotation
weighted leg lifts: 3x10-15
crunches: 3x50
weighted standing side crunches: 3x10-15

2nd rotation
flutter kicks: 3x1 min
weighted crunches with pulley system: 3x10-15
russian twists: 3x20

Wed: fasted cardio 40 min swim

Thurs: Legs/abs

Squats: 10-8-6-6-6-6
quad extensions: 10-8-6-6-6-6
Romainian deadlift: 6-6-6-6
ham curls: 6-6-6-6
standing calf raises: 5x10
seated calf raises: 5x10

ab workout is similar to tuesdays with some variations or different exercises.

Fri: Shoulders

Seated DB press: 10-8-6-6-6
reverse flyes: 10-8-6-6-6
Shrugs: 10-6-6-6-6
front raises: 6-6-6-6
side raises: 6-6-6-6

Sat: fasted cardio 40 min swim

Sun: Biceps/Triceps/abs

Standing cheating DB curls: 10-6-6-6-6
Skull crushers: 10-6-6-6-6
seated curls: 6-6-6-6
cable tricep extensions: 6-6-6-6
concentration hammer curls: 6-6-6-6
overhead seated tri ext: 6-6-6-6
dip/pull up machine: 3xburn out

ab workout is similar to tuesdays with some variations or different exercises.

As I said before I'm working on strength at the moment. I have another 2 weeks then I'm going back to lighter weight increased reps in which all exercises will be something like 3x15.

Ok so I am starting my Test E cycle tomorrow and I plan on putting up weekly pics as well as weekly progress report since that is more realistic than a daily one. I'll also try to get some weekly pics up as well. Any suggestions on the workout or diet is greatly appreciated and will be considered. Thanks again for all the help I have recieved thus far and wish me luck.

just on your diet, your gonna be on a cycle and working 7 days a week (i couldnt do it, even on a cycle! need a rest day imo) and that isnt enough calories. at 24 with that much cardio and exercise in a day i would say ur TDEE is 2600ish, get it up to 3000 for a lean bulk. that fat could come down to 80g and those carbs should go up to about 350g. protein is a little bit short of 1.5g per ib of bw, go to 280g.

on your workout, back and chest in 1 day?! forget it!!! your 2 biggest muscle groups in 1 day? if ur set on 7 days a week i would say go chest and bicep in 1 day and back and triceps in 1 day. u do quite alot of abs, not really that neccesary i dont think. good luck!

[Gucks]

i would say 15-17% bf, good base to cycle from!

[nav13]

Yeah I agree with you on the carbs. After I added up totals for a week I realized my carb intake was a bit lower than I wanted but easy to change and better to find out now than later.

just on your diet, your gonna be on a cycle and working 7 days a week (i couldnt do it, even on a cycle! need a rest day imo) If I start getting run down I'll switch the cardios to my workout days I just have a hard time taking a full day off. and that isnt enough calories. at 24 with that much cardio and exercise in a day i would say ur TDEE is 2600ish, get it up to 3000 for a lean bulk. that fat could come down to 80g and those carbs should go up to about 350g. protein is a little bit short of 1.5g per ib of bw, go to 280g. I plan on upping my caloric intake by 500-1000 depending on how my body reacts just waiting to start the cycle before I boost it.

on your workout, back and chest in 1 day?! forget it!!! your 2 biggest muscle groups in 1 day? if ur set on 7 days a week i would say go chest and bicep in 1 day and back and triceps in 1 day. u do quite alot of abs, not really that neccesary i dont think. good luck! Yeah back and chest in one day is tough but man is it intense and you feel great after. Plus I feel you get benefits from working the agonist and antagonist muscles together. I'll have to see if I can't find anything on this issue. Core strength = one of the most important things imo and many people will argue back and forth as to how much it should be done in a given week.

Thank you for the post gucks. Only way we learn is from eachother.

[Gucks]

Yeah I agree with you on the carbs. After I added up totals for a week I realized my carb intake was a bit lower than I wanted but easy to change and better to find out now than later.



Thank you for the post gucks. Only way we learn is from eachother.

your welcome, and agrre on the core strength. glutes and abs need to be good for any sport. ive had guys say its ok to do abs everyday and others say once a week the same as every muslce group. id say it depends on how intense u are. go with whatever u feel i guess

[tbody66]

You have a very nice base, good diet and routine. There seems to be a major issue with your left side, like maybe nerve damage or something, your left and right arms don't look like they belong to the same body, your whole left side has issues (comparatively speaking) do you know why this is and are you correcting it? Your back seems to need the most attention, your calves are right there with that and hams last and of course your left side upper as a whole.

[rissinite]

your whole left side has issues (comparatively speaking)

Not seeing the same thing here. Everything looks good bro. Not sure cardio on an empty stomach every day is good for you if you're looking to add 10lbs LBM. I'd cut it back to every other day as your diet is pretty clean.

[nav13]

You have a very nice base, good diet and routine. There seems to be a major issue with your left side, like maybe nerve damage or something, your left and right arms don't look like they belong to the same body, your whole left side has issues (comparatively speaking) do you know why this is and are you correcting it? Your back seems to need the most attention, your calves are right there with that and hams last and of course your left side upper as a whole.

I have never been told that before. As far as strength goes they are the same. Might just be the lighting or your perception being off a bit. Yeah and I know my hammies need some work.... no definition there really.

Not seeing the same thing here. Everything looks good bro. Not sure cardio on an empty stomach every day is good for you if you're looking to add 10lbs LBM. I'd cut it back to every other day as your diet is pretty clean.

Not planning on doing it everyday. Just 3 times a week. That sample diet I posted was just on a cardio day without a workout.

Thanks for the comments. On another note I'll be doing my first injection here in a little bit. Can't wait to get this shit started!

[tbody66]

Okay, it is incredibly noticable, but than it could just be that I was a consultant to Chiropractors for years and notice muscle inconsistencies more than most, but I just brought my wife in and showed her two pics and she suggested you may even have scoliosis. It isn't the lighting or my perception and strength isn't an indicator unless you are absolutely certain that you are isolating the individual seperate sides in identically strict form and range of motion to complete failure at identical tempos. Two things which you do are accentuating it, and either side looks good individually, just not symmetrical. The two things that make the problem appear more pronounced are that you use the same hand up in poses and you are standing with one foot on a mat in them as well. You would absolutely have to be blind to not notice that the lat tie-in is 3 or more inches off from side to side, that the left shoulder rotates forward, that the trap tie in is off by over an inch that the left biceps almost touches the forearm and the right has over an inch seperation. Your left appears thicker so you are probably right handed, the right forearm is larger and more defined(dominate arm and forearms are predominately slow twitch muscle fibers) In the rear poses the shoulders are most noticably different, the left side appears to have some form of impingement for flow of nutrients because it lacks size and definition, and appears from this pose as if the rear shoulder has been surgically removed without scaring the flesh, the lat tie in is also more noticable here as well. In the rear double biceps pose you could draw an imaginary line straight across the picture on top of the right shoulder and see that the left sits dramatically lower. The front poses appear as if the hips have a rotational issue, since the toes are at the same distance with each other and the feet at the same angle, but the left thigh seems to rotate more and appear as if it is in front of the right thigh.

All of this may or may not have substantial long term affects, and if I didn't have the years of experience that I do in training I could look at you and honestly say, wow, you have a nice build and aren't deformed. I am not saying that you are grotesquely deformed, but if you ever wanted to compete it would be good information to have, also they could be preliminary warning signs to nerve damage or,as my wife (the nurse) pointed out, some more serious medical condition. Not trying to rain on your parade just give you things to look for as you go forward building your near perfect body!

[nav13]

well as for my right shoulder... I have injured it during bench which causes pain here and there during work outs. I'm pretty sure I have also subluxed it while doing handstands on the beach before. These could be the causes of the misalignment you might see. It could also have to do with the fact I've never done poses in my life before and just wasn't capable of producing symmetrical flexes on both sides? I mean there are many things that could be said about a lot of people in regards to posture and gait. Most people just live with it as long as it doesn't truely affect them like in my case. I got a degree in athletic training so I know a bit about what you are talking about just not as in depth. Thanks for the concern and info.

[nav13]

Just did my first injection ever. It was pretty scary to actually stab myself and once I got it in there I was shaking like crazy. It really does take a while to actually inject the oil into your body. O well I did it and now I'm on my way to getting bigger, faster, and stronger. I can't wait to start feeling it really kick in once a month rolls around.

[tbody66]

what did you inject, how much did you inject, where did you inject it and what length and gauge of needle did you use?

[nav13]

250mg test E in right cheek with a 3mL 23g1 needle. I was with a friend who has done it before and he supervised I just did it myself tho.

[tbody66]

so only one cc? That's about as small a needle as you can go, and that is why it took so long to inject the product, also that's a little shorter needle than I'd recommend. I am always a fan of someone else doing the sticking, I think that I become so nervous and worked up over the shot that I tense up. Although I have injected with an insulin needle into the shoulders and biceps and have no issue with that whatsoever. I'm sure you'll be fine once the product begins taking affect and you look at the gains as more desirable than the un-desirability of the shot itself.

[nav13]

Well my ass is sore today.

[Sgt. Hartman]

What are you doing with your diet now that you've started your cycle? You're not still eating what you have posted above I hope.

Post up your new diet when you get a chance.

[Gucks]

agree with tbody, 21g is best for glutes or quads but dont go in all the way, leave a few mm out.

[nav13]

What are you doing with your diet now that you've started your cycle? You're not still eating what you have posted above I hope.

Yeah what I posted above is what I'm sticking with just planning on adding about 500 more calories with carbs/protein since I will be on my cycle

agree with tbody, 21g is best for glutes or quads but dont go in all the way, leave a few mm out.

I already have all the needles I need for the cycle though. I don't think it would make to big a difference does it? I will keep it in mind for future cycles though.

[Sgt. Hartman]

[B]Yeah what I posted above is what I'm sticking with just planning on adding about 500 more calories with carbs/protein since I will be on cycle
I already have all the needles I need for the cycle though. I don't think it would make to big a difference does it? I will keep it in mind for future cycles though.

Gotcha. Just making sure you weren't sticking with maintenance cals while on cycle - waste of gear.

[nav13]

Quick question though. I haven't really taken a break from lifting for quite some time now don't even know when it was really. You think it might be a good idea to take a week off now to rest my muscles to full before the cycle takes full effect or just keep going or do a week of low weight so they rest a little?

[nav13]

Got my answer and I'm going to press on. Time to hit the gym harder than before.

[gbrice75]

Sorry i'm late, but following your progress. =)

[nav13]

Well its been 18 days since I started this thread and properly counting calories. I have been sticking to the diet the whole time. I added some more calories and increased my carbs a bit though. So far I have gained 3 lbs and am feeling good in the gym. My time on the cycle has been 1 week and I have not felt anything different except maybe the mental factor that I'm actually on something and work a bit harder in the gym because of it. Heres one of my days on the diet.

Meal 1: 5:30 am cal/carb/pro/fat
2 whole omega 3 eggs: 142/0/12/10
4 egg whites: 62/0/16/0
1 cup oatmeal: 280/52/10/6
1 multivitamin
1200mg fish oil pill
Total: 484/52/38/16

Meal 2: 9:00 am PWO
2 protein scoops: 400/26/48/11
1 cup oatmeal: 280/52/10/6
Total: 680/78/58/17

Meal 3: 12:00 pm
2 cups spinach: 20/0/0/0
1 tbsp EVOO: 120/0/0/14
1/2 cup brown rice: 300/64/6/2
5 oz turkey breast: 145/0/25/0
total: 585/64/32/16

meal 4: 3:00 pm
1/2 cup brown rice: 300/64/6/2
5 oz turkey breast: 145/0/25/0
1 oz almonds: 170/6/6/15
total: 615/70/37/17

meal 5: 6:00 pm
6 oz steak: 470/0/40/16
1 cup pasta: 210/41/7/1
1 cup broccoli: 31/6/3/0
total: 680/41/47/17

meal 6: 9:00 pm
6 oz steak: 470/0/40/16

meal 7: 11:00 pm
casein shake: 140/6/23/3

Daily total: 3654/311/275/132
43% 38% 18%

Like I said this day was a bit higher in fat and calories due to the steak I ended up having. Normally my days are around 3000 cal and 80 fat or less. I think it was a fairly good day and seems to be well balanced. let me know if you think otherwise so I can remove or add items accordingly. Otherwise everything is good and I'm looking foward to the following weeks for the cycle to kick in.

[nav13]

Well its been 15 days since my last reply..... Not to happy about that but hasn't been to much of a change to really be writing about it. I have been sticking to my diet hardcore aside from a few drinking days due to st.pattys and what not. I have been on cycle for almost 4 weeks now. Still no change in weight really just weighing in at around 188-190 still. As far as my workouts go they have been much more intense lately and I'm working a lot harder. I don't think its the cycle kicking in because I'm really not feeling much stronger yet and also haven't gained any weight. I got high hopes for the coming weeks to start feeling the strength and weight go up. Although I haven't gained any weight I have gotten leaner though most likely due to my diet. I'll be sure to update this thread more often once I start feeling some changes.

[tbody66]

keep us posted no matter what you think is going on, you see and live with yourself every day, not a good judge of progress.

[FireGuy]

so only one cc? That's about as small a needle as you can go, and that is why it took so long to inject the product, also that's a little shorter needle than I'd recommend. I am always a fan of someone else doing the sticking, I think that I become so nervous and worked up over the shot that I tense up. Although I have injected with an insulin needle into the shoulders and biceps and have no issue with that whatsoever. I'm sure you'll be fine once the product begins taking affect and you look at the gains as more desirable than the un-desirability of the shot itself.

T, You lost me here, what does one cc have to do with needle size?

agree with tbody, 21g is best for glutes or quads but dont go in all the way, leave a few mm out.

When you get around to doing your first injection Gucks use a 21 Gauge like you just recommended he do and let me know if you still feel the same way.

[tbody66]

FG, I looked at that and wondered the same thing, I'm pretty sure they were not related statements, I was saying "you're only doing one cc, why?", and then commenting seperately about the needle size. I've had to use 18g a few times because that's all that was available and at those times I would have been so lucky to have a 21!!! PS: Love the new avy.

[nav13]

On week 6 of injections and still no strength or weight gains yet. I had to take a week off from the gym since I tweaked my shoulder a bit while wrestling but it's better now and started back up in the gym yesterday. As for my diet, it has been staying pretty much the same aside from drinking once or twice a week. Gotta have a little fun. I'll post some new pics for real in the coming days so you guys can let me know if you see any improvements.

[SlimJoe]

Good luck

[Bigd89]

13% bf. Good luck

[nav13]

thanks

[nav13]

Just got over being really sick with fever and feeling like shit for a week and a half. Needless to say I lost 10 lbs and gaining it back very quickly now that I'm back on solid food. I kept doing the injections while being sick in the hopes it would help me keep my gains and not throw the cycle out the window. Back in the gym now and putting up pics tomorrow. Oh yeah and I'm on week 9 of my cycle.

[SlimmerMe]

^^ glad you are back and feeling better!

[JohnnyVegas]

I am surprised your didn't see any weight gain eating an extra 3,500 calories a week...gear or no gear. Although, in six months of TRT I have seen muscle mass go up and fat go down almost at the same rate. Maybe you are that lucky?

Sorry to hear about your illness.

[Gucks]

T, You lost me here, what does one cc have to do with needle size?



When you get around to doing your first injection Gucks use a 21 Gauge like you just recommended he do and let me know if you still feel the same way.

i havent cycled yet but ive had plenty of experience with needles, i used 21g for IM injections. they were fine man, bit more bleeding then with a smaller needle but as far as pain goes they were bearable.

and tbody, y wuld u use 18?? needles arent exactly hard to get and are extremely cheap. over here u can get them for free from needle exchanges.

[nav13]

new pics

[gbrice75]

Looking good bro! Just need to get the wheels caught up IMO - in size and color! Not that they're bad mind you (well, not the size anyway!) =P

Glad you're feeling better.

[nav13]

LOL. Yeah my legs could use a little color. Yeah I feel like I have a hard time cutting my legs up. I do similar sets and workouts compared to my arms but they just dont wanna grow like my upper body. Im throwing up 315x10 for 3 sets on squats but still no progress. Any tips on getting some shredded legs. My hamstrings especially need some help because the RDL's and ham curls just arent doing it....

[nav13]

Started doing heavy sets again at 4 sets of 6 reps. Feeling like a beast in the gym now. I'm destroying the old weights I used to throw up. Going to have to max out here soon enough to get some new 1 rep maxes.