I think 500mg/wk is on the high side for a dude your size's 1st cycle. I was 189lbs/5'8"/15% and did 350mg/wk of TE.......I put on over 25lbs.

And dude, we can only give rough estimate on what you'll gain/keep. Dont think of your diet as temporary like a lot fo guy do while on cycle......that pisses me off. If you eat big and clean you will get big and lean.......it's that simple.

As for your pain...why did you choose quad shots for your 1st cycle? I have heard they hurt more than glutes.

Good luck!

D