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Thread: First cycle advice please

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  1. #1
    Okay sorry just read the sticky about what's wrong with my post. I'll fix that.
    Nutrition wise I take in anywhere from 3000-3500 calories daily. Hard to always be exact but it won't go above or below those numbers. Always have 3 jumbo eggs in the morning with either bacon or sausage. Lunch varys and dinner I either have fish or chicken with rice and 2 pieces of bread. In between I'll snack on dry fruit and nuts along with protein bars. ALWAYS have a pbj with a glass of milk right before bed. I'm using mono hydrate crating (2 table spoons) and after every workout I'll have a protein shake (3 scoops with 72 gs of protein)

  2. #2
    Join Date
    Feb 2011
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    Quote Originally Posted by Final gear View Post
    I'm using mono hydrate crating (2 table spoons) and after every workout I'll have a protein shake (3 scoops with 72 gs of protein)
    So much wrong in here. If this is your approach to supplementation, glad you are not cycling AAS, you would have probably destroyed yourself with too much gear.

    At your current BW, you ought not to use more than 5-6 gr of Creatine Mono PWO, which roughly equals to the amount that a small teaspoon can carry.

    Again, at your current BW, it is just insane and wasteful to be consuming 3 scoops of whey PWO. About half of this will go to waste, and you are also putting too much strain on a series of internal organs that are actively involved in protein metabolism by ingesting so much whey all at once. This is just wrong, plain and simple.

    Take one scoop 45min before your workout and another after your workout with a teaspoon full of Creatine Mono and that's all you need.

    I just looked at your pics, you need to eat more if you want to build a base. Your chest is dominated by the surrounding small muscle groups which means bad proportions, concentrate on food and developing large muscle groups (legs, back and chest).

  3. #3
    Quote Originally Posted by Turkish Juicer View Post
    So much wrong in here. If this is your approach to supplementation, glad you are not cycling AAS, you would have probably destroyed yourself with too much gear.

    At your current BW, you ought not to use more than 5-6 gr of Creatine Mono PWO, which roughly equals to the amount that a small teaspoon can carry.

    Again, at your current BW, it is just insane and wasteful to be consuming 3 scoops of whey PWO. About half of this will go to waste, and you are also putting too much strain on a series of internal organs that are actively involved in protein metabolism by ingesting so much whey all at once. This is just wrong, plain and simple.

    Take one scoop 45min before your workout and another after your workout with a teaspoon full of Creatine Mono and that's all you need.

    I just looked at your pics, you need to eat more if you want to build a base. Your chest is dominated by the surrounding small muscle groups which means bad proportions, concentrate on food and developing large muscle groups (legs, back and chest).
    I meant teaspoons not table, my bad and this is not an excuse by any means but my chest being dominated is due to bad chest genes, honestly there is no answer for it but that. I have concentrated on the large muscle groups, my legs develop much faster than my upper torso. Like I said I do squats deadlifts and bench every week without hesitation.
    Monday: deadlifts 5 sets 135 15x, 225 12x, 315 8x, 405 5-6x
    Barbell row 4 sets 135 15x, 185 12x by 3
    Dumbbell row 3 sets 100 12 12x by 3
    Barbell curls 4 sets 12 reps
    Preacher curls 2 sets
    Seated dumbbell curls 3 sets
    Barbell shoulder press 4 sets 12x, 10x by 3
    Front raise dumbbell 3 sets 12x
    Lateral raise 3 sets 12x

    Tuesday squats 5 sets 135 15x, 225 12x, 275 10x, 345 6x, 275 8-9x
    Leg press 4 sets usually end up with 900 lbs 6x
    Lunges 2 sets 15-20 steps each leg with 110 lbs
    Leg curls 3 sets 12x
    Wall sits with plate 2 times as long as I can
    Calf raise machine 4 sets 12/15 reps

    Wednesday bench press 5 sets 135 15x, 195 12x, 225 9x, 235 5-6x, 185 10-12x
    Incline bench 3 sets 135 12x, 185 8x by 2
    Slight incline dumbbell press 4 sets 12x
    Cable fly 3 sets 12x
    Skull crushers 4 sets 12x
    Rope pull downs 4 sets 12x (idk real name)
    Close grip bench 3 sets 12-10x

    Thursday warm up with pull ups 3-4 sets
    Lat pull downs 4 sets 12, 10, 8, 12
    Lat exercise 3 sets 12x (don't know the name)
    Behind the back lat pull downs 4 sets 12-15x
    Incline hammer curls 4 sets 12x
    Cable bar curls 3 sets 12x
    Single are dumbbell curls in preacher seat 3 sets 12x
    Dumbbell shoulder press 4 sets 12, 10, 8, 6
    Face pulls 3 sets 12x
    Shrugs 3 sets 12x

    Friday front squats 4 sets 12, 10, 8, 8
    Leg extensions 3 sets 12x
    Leg curls 3 sets 12x
    Single leg machine press 3 sets 10-12
    Calf raises on smith machine 405 12x by 4

    Saturday incline bench 4 sets 135 12x, 185 10x, 205 7-8x, 185, 8-9x
    Decline bench 4 sets 185 12x, 225 9-10x by 2, 195 10-11x
    Incline dumbbell 4 sets 10-12x
    Dumbbell extensions 4 sets 12x
    Reverse grip cable pull downs 3 sets 12x
    Weighted dips until fail
    There's my routine, of course of of the workouts change except for the main compound movements. Clearly chest is far from neglected. You really hit a soft spot, for some reason it just doesn't keep up with my other muscles in terms of growth

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