You'll want to read this!

[Ronnie Rowland]

This is a post from back in July. I thought I would give you some feedback on how I got on. I stopped taking the Winstrol as you suggested and began to use Regaine and Nizoral shampoo and within a couple of months my hair thickened up and seems to be back to normal. Many thanks for the advise Ronnie you saved my hair I would like to know though if it was stopping the Winstrol or using the regaine, or maybe both that did the trick, I suppose I will never know for sure. What I do know is I won't be using Winstrol again. I have just started using Tren, Mast & Test again. Do you think this could cause problems for me with Tren and Mast being DHT based like Winstrol? Well, I would start out with just test/tren and leave out masterone and see what happens. I think winstrol is worse than tren for many but some are sensitive to tren as well. You won't know for sure until you try.

above

[delta1111]

Hi Ronnie,
What are your thoughts on BCAA's? Also on the bottle it says to take 6g a day, half before and half after training. Everywhere I have read though tells me to take 35g to 45g per day, throughout the day. Do you know if this is right? I'm sure I read on this thread that the only supps you now take are egg whites, but I don't remember clearly.

[The Titan99]

Hey Ronnie,
I am definitely a follower of STS!!
Here's a question. I'm 45 years old, 6'2" 260 lbs. I've been working out all my life a side from 2-3 years recovering from a motorcycle accident. About 3 years ago I switched jobs and started eating poorly and went up to about 25% BF. I'm on an island and limited to working out at home. Anyway, I was constantly having problems with muscle pulling joint pain neck problems, etc. Anyway, invested in some really nice home gym equipment and also noticed that AAS (along with everything else is legally obtained here). About 6 months ago I did a 400mg test c - Deca 400 mg and it was like magic!! I was taking Dbol at 30 mg ed, but my BP went up so I quit it. I PCT with nolva and clomid for 3 weeks and anyway, kept what appeared to me to be all of my muscle (- water). I'm 5 weeks into my second cycle and have noticed gains slowing. I'm down to about 18% BF and am thinking of upping my dose from 400 mg to 600/800 mg test c and leaving the Deca at 400 mg. I've also started to use250 iu of HCG after reading a thread by Swifto on this form. I was also thinking of adding some stanzalol at 50 mg eod for the last 4 weeks of a 13 week cycle. I'll also drop the Deca a week earlier than the Test C.
My work out is Ronnie's Slingshot Training with a 5 day split, one muscle group once a week. I used a 4 day split with only one day off and that kicked my ass, but after the deload I'm 110%.
4 Week Reload
Mon - Chest/Tri's
Tues - Back/Bi's
Wed - Legs
Thurs - Shoulders, Abs
Fri - Off
Repeat
1 Week Deload
Mon - Chest/Tri's
Tues - Off
Wed - Back/ Bi's
Thurs - Off
Fri - Legs
Sat - Off
Sun - Shoulders, Abs
8 Week Reload (Starting now)
Mon - Chest
Tues - Back
Wed - Shoulders, Abs
Thurs - Legs
Fri - Arms (Tri's/Bi's, Forearms)
Sat - Off
Sun - Off
I do cardio on a eliptical machine for 30 min 4-5 times a week.

Diet-wise, here's an example
8:00 am 2 Bananas - cardio 30 minutes
9:30 Fruit salad w/yogurt oats, 3 hard boiled eggs 1 whole/2 whites
12:00 chicken coconut curry w/vegtables, rice
3:00 pm Chicken sandwich on whole wheat bread 3 eggs 1 whole/2 whites
6:00 Pre workout 3 bananas
Post workout whey protien shake w/bananas, mango OJ Pine apple juice 1 egg and milk.
9:00 pm grilled chicken or lean beef with garden salad or asparagus w/ olive oil.

I guess what I'm looking for is any suggestions, especially whether to include this Stanzolol for the last 4 weeks of my cycle. My BF% isn't dropping as fast as I would like, but I'm definitely looking better. (I'm not taking AAS to lose weight!) I've had no bad side effects from any of this, my libido has gone through the roof and I've started to have chics as young as 25 hitting on me. My lifts have gone way up and no hints of joint pain or injury after the deload. I guess I need to get blood work done but the place I'm at isn't easy to get this done. I probably could have done more research and went at this differently, but it's hard to say it was a mistake for me. Any heads up or ideas regarding diet, workout or AAS would be greatly appreciated. By the way, I live in Thailand and for some reason I can't find an AI to save my life. Does anyone see any problems or solutions with this?

[Archangel.]

Hey Ronnie,
I am definitely a follower of STS!!
Here's a question. I'm 45 years old, 6'2" 260 lbs. I've been working out all my life a side from 2-3 years recovering from a motorcycle accident. About 3 years ago I switched jobs and started eating poorly and went up to about 25% BF. I'm on an island and limited to working out at home. Anyway, I was constantly having problems with muscle pulling joint pain neck problems, etc. Anyway, invested in some really nice home gym equipment and also noticed that AAS (along with everything else is legally obtained here). About 6 months ago I did a 400mg test c - Deca 400 mg and it was like magic!! I was taking Dbol at 30 mg ed, but my BP went up so I quit it. I PCT with nolva and clomid for 3 weeks and anyway, kept what appeared to me to be all of my muscle (- water). I'm 5 weeks into my second cycle and have noticed gains slowing. I'm down to about 18% BF and am thinking of upping my dose from 400 mg to 600/800 mg test c and leaving the Deca at 400 mg. I've also started to use250 iu of HCG after reading a thread by Swifto on this form. I was also thinking of adding some stanzalol at 50 mg eod for the last 4 weeks of a 13 week cycle. I'll also drop the Deca a week earlier than the Test C.
My work out is Ronnie's Slingshot Training with a 5 day split, one muscle group once a week. I used a 4 day split with only one day off and that kicked my ass, but after the deload I'm 110%.
4 Week Reload
Mon - Chest/Tri's
Tues - Back/Bi's
Wed - Legs
Thurs - Shoulders, Abs
Fri - Off
Repeat
1 Week Deload
Mon - Chest/Tri's
Tues - Off
Wed - Back/ Bi's
Thurs - Off
Fri - Legs
Sat - Off
Sun - Shoulders, Abs
8 Week Reload (Starting now)
Mon - Chest
Tues - Back
Wed - Shoulders, Abs
Thurs - Legs
Fri - Arms (Tri's/Bi's, Forearms)
Sat - Off
Sun - Off
I do cardio on a eliptical machine for 30 min 4-5 times a week.

Diet-wise, here's an example
8:00 am 2 Bananas - cardio 30 minutes
9:30 Fruit salad w/yogurt oats, 3 hard boiled eggs 1 whole/2 whites
12:00 chicken coconut curry w/vegtables, rice
3:00 pm Chicken sandwich on whole wheat bread 3 eggs 1 whole/2 whites
6:00 Pre workout 3 bananas
Post workout whey protien shake w/bananas, mango OJ Pine apple juice 1 egg and milk.
9:00 pm grilled chicken or lean beef with garden salad or asparagus w/ olive oil.

I guess what I'm looking for is any suggestions, especially whether to include this Stanzolol for the last 4 weeks of my cycle. My BF% isn't dropping as fast as I would like, but I'm definitely looking better. (I'm not taking AAS to lose weight!) I've had no bad side effects from any of this, my libido has gone through the roof and I've started to have chics as young as 25 hitting on me. My lifts have gone way up and no hints of joint pain or injury after the deload. I guess I need to get blood work done but the place I'm at isn't easy to get this done. I probably could have done more research and went at this differently, but it's hard to say it was a mistake for me. Any heads up or ideas regarding diet, workout or AAS would be greatly appreciated. By the way, I live in Thailand and for some reason I can't find an AI to save my life. Does anyone see any problems or solutions with this?

Hey, not sure what all Ron will tell you, but I can honestly say you need to work on your diet A LOT. Not nearly enough protein and WAY to many simple carbs. No offence man, we've all been in the place where our diets are out of whack at one point or another. Do you know how to structure a proper diet, i.e. macronutrient ratios etc?? You need to study the diet section IMHO. If you don't have your diet worked out to a T, then you really shouldn't be using AAS.

[The Titan99]

Hey, not sure what all Ron will tell you, but I can honestly say you need to work on your diet A LOT. Not nearly enough protein and WAY to many simple carbs. No offence man, we've all been in the place where our diets are out of whack at one point or another. Do you know how to structure a proper diet, i.e. macronutrient ratios etc?? You need to study the diet section IMHO. If you don't have your diet worked out to a T, then you really shouldn't be using AAS.

Your right on man, I don't know enough about diet (macronutrient??) Will be a studying. Anything that glares you could point out right away? Thanks for the help.

[Archangel.]

Your right on man, I don't know enough about diet (macronutrient??) Will be a studying. Anything that glares you could point out right away? Thanks for the help.

Well, the biggest thing you need to do is start counting grams of protein, carbs and fat. What do you weigh right now, and what bf% are you? You need to determine what's called your BMR (basic metabolic rate) and then from there determine your TDEE (total daily energy expenditure). knowing these is imperative to your progress. Just google each one and you'll come across an online calculator for them. Your BMR is going to tell you how many calories YOU need to ingest just to function and remain the same weight. However your BMR does not take into account any daily activity you perform i.e. walking, sleeping, exerceise etc. That's what your TDEE will tell you. Now, they are just giving you how many CALORIES are required. You have to go one step further and break those calories down into grams of protein, carbs and fat (macronutrients). How you divvy up your daily cals between the 3 macronutrients is TOTALLY dependant on your goals. Your going to always want to consume 1.5-2 grams of protein whether your goal is to bulk or cut. (1 gram of protein=4 calories) Carbs on the other hand are adjusted entirely for what your individual goal is at the time. (1 gram of carb= 4 cals)
Fat is individual to everyone too, but you should get the majority of your fat from UNSATURATED sources i.e. olive oil, natty peanut butter. Right now you're getting too many carbs from SIMPLE carbs. There is a time you can and should consume simple carbs, but most of the time get how ever many grams of carbs you're aiming for from COMPLEX carbs i.e. Oatmeal, whole wheat bread. I hope this all helps, I'm trying to give you an entire nutritional education in a page lol. Doesn't really work, any more Q's, just ask

[Archangel.]

Your right on man, I don't know enough about diet (macronutrient??) Will be a studying. Anything that glares you could point out right away? Thanks for the help.

Oh, I would adjust your workout split too. 5 days/week is alot of volume IMO. I would design it around no more than 4 days/week. If you need help, let me know

[Ronnie Rowland]

hey ronnie,
i am definitely a follower of sts!!
Here's a question. I'm 45 years old, 6'2" 260 lbs. I've been working out all my life a side from 2-3 years recovering from a motorcycle accident. About 3 years ago i switched jobs and started eating poorly and went up to about 25% bf. I'm on an island and limited to working out at home. Anyway, i was constantly having problems with muscle pulling joint pain neck problems, etc. Anyway, invested in some really nice home gym equipment and also noticed that aas (along with everything else is legally obtained here). About 6 months ago i did a 400mg test c - deca 400 mg and it was like magic!! I was taking dbol at 30 mg ed, but my bp went up so i quit it. I pct with nolva and clomid for 3 weeks and anyway, kept what appeared to me to be all of my muscle (- water). I'm 5 weeks into my second cycle and have noticed gains slowing. I'm down to about 18% bf and am thinking of upping my dose from 400 mg to 600/800 mg test c and leaving the deca at 400 mg. yes up test to 800 per week! i've also started to use250 iu of hcg after reading a thread by swifto on this form. I was also thinking of adding some stanzalol at 50 mg eod for the last 4 weeks of a 13 week cycle. I'll also drop the deca a week earlier than the test c.no need in dropping deca earlier than test c but you can if you choose to do so. You can add winny last 4 weeks if you desire.
my work out is ronnie's slingshot training with a 5 day split, one muscle group once a week. I used a 4 day split with only one day off and that kicked my ass, but after the deload i'm 110%.
4 week reload
mon - chest/tri's (i would not do triceps after chest do biceps instead)
tues - back/bi's (i would not do biceps after back)
wed - legs
thurs - shoulders, abs (put triceps here)
fri - off
repeat
1 week deload
mon - chest/tri's
tues - off
wed - back/ bi's
thurs - off
fri - legs
sat - off
sun - shoulders, abs
8 week reload (starting now)
mon - chest
tues - back
wed - shoulders, abs
thurs - legs
fri - arms (tri's/bi's, forearms)
sat - off
sun - off
i do cardio on a eliptical machine for 30 min 4-5 times a week.

Diet-wise, here's an example
8:00 am 2 bananas - cardio 30 minutes
9:30 fruit salad w/yogurt oats, 3 hard boiled eggs 1 whole/2 whites
12:00 chicken coconut curry w/vegtables, rice
3:00 pm chicken sandwich on whole wheat bread 3 eggs 1 whole/2 whites
6:00 pre workout 3 bananas
post workout whey protien shake w/bananas, mango oj pine apple juice 1 egg and milk.
9:00 pm grilled chicken or lean beef with garden salad or asparagus w/ olive oil.

I guess what i'm looking for is any suggestions, especially whether to include this stanzolol for the last 4 weeks of my cycle. My bf% isn't dropping as fast as i would like, but i'm definitely looking better. you need to reduce carb calories late in day by 500-750 calories some and you will lose weight.(i'm not taking aas to lose weight!) i've had no bad side effects from any of this, my libido has gone through the roof and i've started to have chics as young as 25 hitting on me. yes they will..lol my lifts have gone way up and no hints of joint pain or injury after the deload. I guess i need to get blood work done but the place i'm at isn't easy to get this done. I probably could have done more research and went at this differently, but it's hard to say it was a mistake for me. Any heads up or ideas regarding diet, workout or aas would be greatly appreciated. By the way, i live in thailand and for some reason i can't find an ai to save my life. Does anyone see any problems or solutions with this?

above

[The Titan99]

above

Thanks Ronnie. Archangel is helping me dial in my diet and workout. When I get it sorted I'll post it and see what you think.

[The Titan99]

OK, Here it is:

Height: 6'2"
Weight:257
Age:45
BF%: 19.33 (Low) 21.27 (High)
BMR: 2288
TDEE: 3947 (Very Active)
Supps: Test C 400 mg per week(going to 800 mg per Ronnie), 400 mg Deca per week (Week 5) HCG 250 iu twice a week 20 mg Nolvadex ed

Humbling to say the least...

[Ronnie Rowland]

hi ronnie,
what are your thoughts on bcaa's? there's nothing magical about bcaa's. You get enough in the protein you eat daily! Shakes also contain BCAA'S. also on the bottle it says to take 6g a day, half before and half after training. Everywhere i have read though tells me to take 35g to 45g per day, throughout the day. Do you know if this is right? Take them pre and/or post training if you choose to use them. Too many bcaa's can cause stomach problems and it's a waste of money. I would do 3 grams before training and 3 gram after training as the bottle suggest.i'm sure i read on this thread that the only supps you now take are egg whites, but i don't remember clearly.I use 1 scoop of optimum nutrition whey in my liquid egg whites for added flavor.

above

[50+]

Hi Ron, I'm at the end of my 2 week deload and getting ready for my next 8 week reload. I've noticed during my deload my nuts have gotten considerably smaller. Is this normal and what is the best program to get them back to normal size. I was wondering if this effect may be more intense because of my age (53). On a side note, my gains have been excellent, even during the deload. Your system is working out very well for me. I was going to add deca to my next cycle, can that cause even more shrinkage? I notice that you've recommended to lessen up on the protein powder and add egg whites to the mix. I'm pretty sure I recall that you've explained why but I can find it, can you please explain again. As always, thank you so much for your book of knowledge, your training system has made a huge difference in my life. After being very sick for close to a year and a half and losing much of the muscle that took me 30 years of dedicated hard training I now look better than ever.

[Ronnie Rowland]

[QUOTE=50+;5261643]Hi Ron, I'm at the end of my 2 week deload and getting ready for my next 8 week reload. I've noticed during my deload my nuts have gotten considerably smaller. Is this normal and what is the best program to get them back to normal size. IT HAPPENS TO SOME PEOPLE. IF IT CONCENRS YOU TRY TAKING 500 HCG PER WEEK (250 SHOT TWICE A WEEK) DURING DELOADS. I PERSONALLY WOULD NOT WORRY ABOUT IT! was wondering if this effect may be more intense because of my age (53). On a side note, my gains have been excellent, even during the deload. Your system is working out very well for me. I was going to add deca to my next cycle, can that cause even more shrinkage? NOT REALLY BECAUSE ONCE YOU ARE SHUT DOWN THE BALLS PRETTY MUCH GET AS SMALL AS THEY ARE GOING TO GET. I notice that you've recommended to lessen up on the protein powder and add egg whites to the mix. I'm pretty sure I recall that you've explained why but I can find it, can you please explain again. WHOLE FOODS ARE BETTER FOR INCREASING PROTEIN SYNTHESIS. THEY ALSO IMPROVE METABOLISM AND PREVENT CATABOLISM BETTER THAN PROTEIN POWDERS. As always, thank you so much for your book of knowledge, your training system has made a huge difference in my life. After being very sick for close to a year and a half and losing much of the muscle that took me 30 years of dedicated hard training I now look better than ever. I AM GLAD![/QUOTE]ABOVE

[ricky23]

hi ronnie, yeah ive had the same problems as a few others regarding loss of gains after a cycle. once i finished the cycle of test and tren i was losing weight by the week even though i kept cals the same. ive lost over 50% of what i gained and its really frustrating. i thought it may have been the pct but i did everything pretty much by the book - hcg, clomid and tamoxifen. is it normal to lose most of the gains after a cycle? i suspect that it was alot of water weight though, if this is the case then wouldnt it be better to stay on anabolics using the 8 week reload 2 week deload period all year? im really passionate about training and have ambitions to compete so im willing to accept the sides of cycling all year but would this be ok to keep all gains. also i was reading the benefits of using tren as the main mass builder rather than test as you suggested to keep water weight minimal.
im 21 and have two successful cycles under my belt but lost most gains.
thanks for all your advice ronnie.

[Ronnie Rowland]

hi ronnie, yeah ive had the same problems as a few others regarding loss of gains after a cycle. Once i finished the cycle of test and tren i was losing weight by the week even though i kept cals the same. Ive lost over 50% of what i gained and its really frustrating. I thought it may have been the pct but i did everything pretty much by the book - hcg, clomid and tamoxifen. Is it normal to lose most of the gains after a cycle? yes! You are going to eventually lose gains when you come off but if you take growth hormone while on and off cycle you can hang onto much more muscle as the gains with gh are more permanent! i suspect that it was alot of water weight though, if this is the case then wouldnt it be better to stay on anabolics using the 8 week reload 2 week deload period all year? Absolutely! You can stay on pretty much year round if you want to be a top-level competitor or get as big as your genetics will allow. Twice a year it's good to do a 4 week deload (using only an hrt dosage-250 mgs of test-e once a week) if you stay on year round. This gives the body a break. I would also give blood about every 3-6 months depending on your hemocrit levels. Keep blood pressure in check as well. And have blood work done at the end of your 4 week deloads to be on the safe side. It wil make sure your liver enzymes don't get too elevated as a few are genetically prone to this condition. im really passionate about training and have ambitions to compete so im willing to accept the sides of cycling all year but would this be ok to keep all gains. Yes! also i was reading the benefits of using tren as the main mass builder rather than test as you suggested to keep water weight minimal. [b]Using tren as the main mass builder works well for some while test works better for others. It's all about how well you handle the side effects of each drug. D-bol is another good option and so is deca. Growth hormone is a superb option but it's pricey!!![/b]im 21 and have two successful cycles under my belt but lost most gains.
Thanks for all your advice ronnie.

above

[JuliusPleaser]

i thought this was ronnies thread LOL...

[Archangel.]

i thought this was ronnies thread LOL...

This IS Ronnie's thread, and I'm sorry if I offend anyone on here or Ron himself by answering some peoples Q's. It's just that this guys questions were fairly basic knowledge IMO, and I'm completely confident I can help people with Q's like this. I just personally feel Ronnie's knowledge is more valuable for a little more advanced problems, although I readily and completely admit he has the knowledge to help people like this too. Ron's still the man, I've just seen him get a little frustrated in past posts with people asking a myriad of what I refer to as basic knowledge questions. Again, I don't mean to offend anyone, just enjoy helping

[The Titan99]

Your welcome Got it.
We basically just eat the natty PB for its healthy fat grams, and a little for its protein content. (the unsaturated fat I was telling you about in a previous post). So if there is some other form of natural nuts there or nut butter, you could use that. If not, maybe you could just supplement with olive oil, flaxseed, hempseed oil etc.

Coconut? I'll check this out myself...

Basically, calipers IMO. Take several measurements CAREFULLY, and take the average. It should be close if you do it right. Other than that, you could surf around this site and check all the "guess my bf%" threads, and compare yourself in mirror to some of these guys. Not saying that's super accurate, but it's something. Just be HONEST with yourself. Try not to be one of those guys that tells everyone they're 10% when they have little love handles going on. Before I started my LONG ass cut I've been on, I was in denial when the calipers read me at 25%. It sucked, but looking back, it was pretty accurate. I'll try to post some before and after pics for you if you like. Actually, there is some of me a few pages back in this thread.

Got it. Of all of them the average is 23%. My first goal is under 15%.

This IS Ronnie's thread, and I'm sorry if I offend anyone on here or Ron himself by answering some peoples Q's. It's just that this guys questions were fairly basic knowledge IMO, and I'm completely confident I can help people with Q's like this. I just personally feel Ronnie's knowledge is more valuable for a little more advanced problems, although I readily and completely admit he has the knowledge to help people like this too. Ron's still the man, I've just seen him get a little frustrated in past posts with people asking a myriad of what I refer to as basic knowledge questions. Again, I don't mean to offend anyone, just enjoy helping

I SERIOUSLY appreciate the help man. I train dive instructors/divemasters and you don't need me to tell you how to attach yoursnorkel to your mask. HOWEVER, you do needsomeoneto do it, and you've been patient enough for that.

[Archangel.]

Coconut? I'll check this out myself...

Got it. Of all of them the average is 23%. My first goal is under 15%.

I SERIOUSLY appreciate the help man. I train dive instructors/divemasters and you don't need me to tell you how to attach yoursnorkel to your mask. HOWEVER, you do needsomeoneto do it, and you've been patient enough for that.

I'm really happy I can help you out. It means a lot when someone shows so much appreciation such as you have. Actually, I supplement with DME coconut oil (DME is the brand name). It's all natural and very good for you. That sounds like a very cool job you have, I've always been interested in diving. Ok, so you're about 23%, and your first goal is to drop to under 15%. I would recommend a carb cycling approach for this goal, as that's what I used to drop from 25% to my now 10-12%. It took some trial and error, but I did succeed, and so will you. Start with 1.5 grams of protein per pound of bodyweight, 150 grams of carbs/day, and 50 grams of fat/day. So, for example, if you are 200 pounds, that would be 300g/protein/day, 150g/carbs/day and 50g/fat/day. That would equate to a total of 2250 calories. Do this for 3 days, then do what is called a "carb up" day, where you will increase your total carbohydrate intake to 250g for the day, but you will also reduce your total protein intake for that day down to 200g. What your doing is increasing carbs by 100g, and also lowering protein by 100g. Since 1 gram of carbohydrate = 4 cals, and 1 gram of protein = 4 cals, you will still be consuming a total of 2250 calories, but the change will shock your body and also replenish some the glycogen in your muscles, which will make you appear a little "fuller" and be a little stronger. So it's a two fold benefit. Then do the first diet outlined again with the 150g/carbs/day and 300g/protein for another two days, then do another carb up day as outlined. Fat always stays the same. Again, this is just an example for someone who weighs 200 pounds. Don't forget, you've got to determine your TDEE. This will help you be even more accurate. Do cardio 4-6 times a week at a moderate intensity for 30 mins to start, and see how your progress goes from there. If you like, give me your TDEE when you figure it out, and I can help you dial something really accurate in diet and cardio wise.
Just a heads up for you, a lot of people say not to cycle with a higher bf% like yours (no offense, I was there), because there is a higher risk for estrogen sides etc, but I'm not here to tell you how to live your life. It's just that you can still achieve your goal naturally with the right desire and work ethic, but that's entirely an individual decision.
Also, the diet I just described to you is Ronnie's carb cycling method, so all the credit goes to him really for what I just entailed for you.

[The Titan99]

I'm really happy I can help you out. It means a lot when someone shows so much appreciation such as you have. Actually, I supplement with DME coconut oil (DME is the brand name). It's all natural and very good for you. That sounds like a very cool job you have, I've always been interested in diving. Ok, so you're about 23%, and your first goal is to drop to under 15%. I would recommend a carb cycling approach for this goal, as that's what I used to drop from 25% to my now 10-12%. It took some trial and error, but I did succeed, and so will you. Start with 1.5 grams of protein per pound of bodyweight, 150 grams of carbs/day, and 50 grams of fat/day. So, for example, if you are 200 pounds, that would be 300g/protein/day, 150g/carbs/day and 50g/fat/day. That would equate to a total of 2250 calories. Do this for 3 days, then do what is called a "carb up" day, where you will increase your total carbohydrate intake to 250g for the day, but you will also reduce your total protein intake for that day down to 200g. What your doing is increasing carbs by 100g, and also lowering protein by 100g. Since 1 gram of carbohydrate = 4 cals, and 1 gram of protein = 4 cals, you will still be consuming a total of 2250 calories, but the change will shock your body and also replenish some the glycogen in your muscles, which will make you appear a little "fuller" and be a little stronger. So it's a two fold benefit. Then do the first diet outlined again with the 150g/carbs/day and 300g/protein for another two days, then do another carb up day as outlined. Fat always stays the same. Again, this is just an example for someone who weighs 200 pounds. Don't forget, you've got to determine your TDEE. This will help you be even more accurate. Do cardio 4-6 times a week at a moderate intensity for 30 mins to start, and see how your progress goes from there. If you like, give me your TDEE when you figure it out, and I can help you dial something really accurate in diet and cardio wise.
Just a heads up for you, a lot of people say not to cycle with a higher bf% like yours (no offense, I was there), because there is a higher risk for estrogen sides etc, but I'm not here to tell you how to live your life. It's just that you can still achieve your goal naturally with the right desire and work ethic, but that's entirely an individual decision.
Also, the diet I just described to you is Ronnie's carb cycling method, so all the credit goes to him really for what I just entailed for you.

Ha! My house is in the middle of an old coconut farm so they literally rain down around here. A lot of people are actually seriously injured during wind storms from falling coconuts!! One of the girls that work for me can knock the top off one and drain it into a glass in under 20 seconds. NATURE!! Got that going for me. I was in the water for 13 years straight, every day, throwing tanks,students, gear and gas every day. I used to play football in college and have always been 220-230 pounds lean. About 5 years ago (as I turned 40) I got more into the instructor training, theory, equipment and administration and way bigger money. Kept the hobby of power-drinking, chic-chasing and BBQ rib eating. You can guess what happened next. Couldn't get any pu**y in Thailand, WHAT'S UP WITH THAT? Anyway, in the past I could always start working out, swimming and 60 days later, BANG, no problem. This time I was at it for 18 months+ and just turned into a gorilla. Finally I got this gym equipment (3000 + Dollars, so I'm commited) and tried to start eating better. That's when I saw the test C and Deca in the Pharmacy. You can by inject able morphine w/o a prescription here if you wanted, so I thought I'd try it. Obviously I didn't do enough research. Last time and this time I had no side effects, but I suppose I'm just lucky. Still, it's doing something good. I was originally asking if I should up the dose and maybe add some stanz to it.

Thanks to you I now have my cocked-up workout hammered out and am about to sort the core of the problem out, my diet. Since I'm on a low dose I'm just going to finish like I have been with the 400 mg Test, PCT then cut naturally to 12-15%. THEN do this the way it's supposed to be done.

If you knew me, you'd know I don't mean this in any overly ingratiating way, but if it weren't for your honesty, time, help and patience I would have unknowingly gone down a very different road. I owe you man.

I finish a instructor group on Fri. and will get back to you with my exact numbers (BMR,TDEE, etc.) on Sun. If you have the time (anytime) it would really help. Ron's deal seems real which is how I ended up on this thread, but your clarification is invaluable.

Thanks again buddy!!

[skeletal pump]

okay im curious what is the ideal diet for me when i go on cycle. my stats are
age 18
5'10, 170
bf% around 6-8 most guess around there
i want to make big gains while keeping my bf% around the same.
if it helps i calculated my BMR and TDEE, BMR=1892 and TDEE=3264
thanks in advanced guys

[Archangel.]

okay im curious what is the ideal diet for me when i go on cycle. my stats are
age 18
5'10, 170
bf% around 6-8 most guess around there
i want to make big gains while keeping my bf% around the same.
if it helps i calculated my BMR and TDEE, BMR=1892 and TDEE=3264
thanks in advanced guys

Buddy, I'm sorry, but you really shouldn't even cycle at all at 18 years old. You have the potential right now to make a TON of progress naturally. Judging from your avy (if that's you), you look like you're primarily ectomorphic, which means you are one of the BLESSED few that can not only get away with shoving your face full of tons of healthy (and some bad) carbs all day long, but will actually HAVE TO to gain mass. Combine the right diet training and rest with the natural test production of an eighteen year old guy and BAM! You'll make good progress man! Just remember, be PATIENT and DILIGENT! It's a lot of trial and error, but everyone on this site is more than willing to help you dial in your training and diet, so always ask. I'm sorry to burst your bubble about your planned AAS cycle, but I'm just giving you my honest opinion. AGAIN, I am no where nearly as educated as Ronnie, so he may tell you something different.

Again Ron, if you want me to SHUT UP and stop answering the odd person, just say so, lol.
There are a few of us still waiting for you to answer our Q's too (me included)

[50+]

Ronnie,
I was supposed to start my reload this past Wednesday but had to stay on my deload dose because my buddy didn't come through with what I needed to start my reload. Am I taking the correct approach by staying with the deload program until (hopefully) next Wednesday when my buddy comes through. If I have to extend the deload another week after that would that still be the correct approach. My results have been so good, needless to say, I'm pretty bummed out.

edit: I have an idea but not sure if it's a good one. My 2nd reload was going to be slightly more Sustanon 250 than the 1st 8 week cycle stacked with Deca Durabolin 200 MG/ML for the 1st 4 weeks of the 8 week reload. I presently have Dianabol 50 MG/ML (drops). Can I substitute the Sust. 250 with the D-bol until I get what I need to remain on my original program.

As always, Thanks
Steve

[Ronnie Rowland]

okay im curious what is the ideal diet for me when i go on cycle. my stats are
age 18
5'10, 170 (170 X 2 GRAMS OF PROTEIN PER LB OF BW COMES OUT TO 340 GRAMS PER DAY). The rest are carbs and fats. I usually eat around an equal amount of each. If I take in 200 carbs I take in 150-200 grams of fats. I am carb sensitive. You may get by with fewer fats and more carbs. 1.5 grams of protein per lb of bw is all some can stomach during reloads.
bf% around 6-8 most guess around there
i want to make big gains while keeping my bf% around the same. Keep carbs down and don't over do calories. Eat clean!if it helps i calculated my BMR and TDEE, BMR=1892 and TDEE=3264 Calculations are a waste of time IMO..Go by portion size and macronutrient ratio/timing. Cut off carbs later in day! Read this thread and learn what I have been saying all along. It's there!
thanks in advanced guys

above

[Ronnie Rowland]

okay im curious what is the ideal diet for me when i go on cycle. my stats are
age 18
5'10, 170
bf% around 6-8 most guess around there
i want to make big gains while keeping my bf% around the same.
if it helps i calculated my BMR and TDEE, BMR=1892 and TDEE=3264
thanks in advanced guys

I would consider waiting until age 21. Are you sure you want to cycle at age 18? If you are dead set on doing it I will help but at age 18 I grew on my natural test when my diet and training where in tact. You should be able to hit at least 180 lbs naturally before resorting to steroids at such a low body fat percentage.

[chrisx]

Ronnie what are your thoughts on the quote below...

"I would think the main point to take from it is to use serms at sensible doses not excessively. I pct 20mg tamox, 25mg clomid with hcg for 4-6 weeks and test has always returned to normal. I was under the impression that clomid raises endogenous T ~146% in a few days at 25mg, so why are people dozing at 150mg at pct? I think if anything the article rams home the point that haphazard dosing of serms is not the way to go"

[VASCULAR VINCE]

Ronnie...Just thought you might want to know...IFBB PRO...Dexter Jackson.... uses your recommened deltoid routine!!!!You really have taught us some valuable lessons brother...I hope it contines...Props!!!!

[VASCULAR VINCE]

Whwn using "life fitness" lying leg curl lower back hurts....

[MercuryEvo]

So I was going to do this:

CYCLE: weeks 1-10
Test E, (2) 250mg's a week, weeks 1-10
HCG, (2) 250iu's a week, weeks 4-12
Aromasin, 25mg daily, weeks 4-11

PCT: weeks 12-16
Nolvadex, 40mgED week 14, 20mgED, weeks 13-16
Clomid, 70mgED week 14, 35gED, weeks 13-16




But after reading this, I'm thinking about doing this:

Reload:
Week 1 500mg Test E
week 2 500mg Test E
week 3 500mg Test E
week 4 500mg Test E, HCG 500iu, Aromasin 25mg ED
week 5 500mg Test E, HCG 500iu, Aromasin 25mg ED
week 6 500mg Test E, HCG 500iu, Aromasin 25mg ED
week 7 500mg Test E, HCG 500iu, Aromasin 25mg ED
week 8 500mg Test E, HCG 500iu, Aromasin 25mg ED

Deload:
week 9 250mg Test E, HCG 500iu, Aromasin 25mg EOD
week 10 250mg Test E, HCG 500iu, Aromasin 25mg EOD

Reload:
week 11 500mg Test E, HCG 500iu, Aromasin 25mg ED
week 12 500mg Test E, HCG OFF, Aromasin 25mg ED
week 13 500mg Test E, HCG OFF, Aromasin 25mg ED
week 15 500mg Test E, HCG 500iu, Aromasin 25mg ED
week 16 500mg Test E, HCG 500iu, Aromasin 25mg ED
week 17 500mg Test E, HCG 500iu, Aromasin 25mg ED
week 18 500mg Test E, HCG 500iu, Aromasin 25mg ED

Deload:
week 19 250mg Test E, HCG 500iu, Aromasin 25mg EOD
week 20 250mg Test E, HCG 500iu, Aromasin 25mg EOD

PCT:
week 21 Aromasin 25mg EOD, HCG 500iu
week 22 Nolvadex, 40mg ED, Clomid, 70mgED
week 23 Nolvadex, 40mg ED, Clomid, 70mgED
week 24 Nolvadex, 20mg ED, Clomid, 35mgED
week 25 Nolvadex, 20mg ED, Clomid, 35mgED



Then be DONE for 2010. I dont want to take 10 weeks off and do it again. By that time, It will be Jan, 2011. I'll see what I can retain through the spring and worst case do it again over the summer. If I can retain 80% of my gains, I'd be more than happy. I don't want to be cycling over and over, but I also don't want to be huge. Just want to get to a point where I can maintain natural and look good. At least thats what I want now.

Please critique my cycle plans.

I'm 26
About 11%-12% BF
5'9" 1/2
188 lbs

Workout wise, I can workout 4-5 days a week, 60-120 mins.

Diet wise (daily), I'm shooting for:

300g of protein (100g coming from shakes)
150g of carbs
80g of fat


I'm going to have to map out exactly what I'm going to eat because I'm not good and keeping up on it daily. Like not just Macro's, but I want to write down exactly what I'm going to eat each day for about 20 weeks.

[Ronnie Rowland]

so i was going to do this:

Cycle: Weeks 1-10
test e, (2) 250mg's a week, weeks 1-10
hcg, (2) 250iu's a week, weeks 4-12
aromasin, 25mg daily, weeks 4-11

pct: Weeks 12-16
nolvadex, 40mged week 14, 20mged, weeks 13-16
clomid, 70mged week 14, 35ged, weeks 13-16




but after reading this, i'm thinking about doing this:

reload:
week 1 500mg test e
week 2 500mg test e
week 3 500mg test e
week 4 500mg test e, hcg 500iu, aromasin 25mg ed (change
aromasin to eod throughout entire cycle and use only 12.5mgs. You need estrogen to grow and have a libido!) week 5 500mg test e, hcg 500iu, aromasin 25mg ed
week 6 500mg test e, hcg 500iu, aromasin 25mg ed
week 7 500mg test e, hcg 500iu, aromasin 25mg ed
week 8 500mg test e, hcg 500iu, aromasin 25mg ed

deload:
week 9 250mg test e, hcg 500iu, aromasin 25mg eod
week 10 250mg test e, hcg 500iu, aromasin 25mg eod

reload:
week 11 500mg test e, hcg 500iu, aromasin 25mg ed (increase test to 750 mgs per week during weeks 11-18)week 12 500mg test e, hcg off, aromasin 25mg ed
week 13 500mg test e, hcg off, aromasin 25mg ed
week 15 500mg test e, hcg 500iu, aromasin 25mg ed
week 16 500mg test e, hcg 500iu, aromasin 25mg ed
week 17 500mg test e, hcg 500iu, aromasin 25mg ed
week 18 500mg test e, hcg 500iu, aromasin 25mg ed

deload:
week 19 250mg test e, hcg 500iu, aromasin 25mg eod
week 20 250mg test e, hcg 500iu, aromasin 25mg eod

pct:
week 21 aromasin 25mg eod, hcg 500iu
week 22 nolvadex, 40mg ed, clomid, 70mged
week 23 nolvadex, 40mg ed, clomid, 70mged
week 24 nolvadex, 20mg ed, clomid, 35mged
week 25 nolvadex, 20mg ed, clomid, 35mged



then be done for 2010. I dont want to take 10 weeks off and do it again. By that time, it will be jan, 2011. I'll see what i can retain through the spring and worst case do it again over the summer. If i can retain 80% of my gains, i'd be more than happy. I don't want to be cycling over and over, but i also don't want to be huge. Just want to get to a point where i can maintain natural and look good. At least thats what i want now. you can maintain about 50% of those gains if you are a newbie to steroids/training.
please critique my cycle plans.

I'm 26
about 11%-12% bf
5'9" 1/2
188 lbs

workout wise, i can workout 4-5 days a week, 60-120 mins.

Diet wise (daily), i'm shooting for:

300g of protein (100g coming from shakes)
150g of carbs (increase carbs to 250 per day for mass gains!)
80g of fat


i'm going to have to map out exactly what i'm going to eat because i'm not good and keeping up on it daily. Like not just macro's, but i want to write down exactly what i'm going to eat each day for about 20 weeks.

above

[Ronnie Rowland]

Whwn using "life fitness" lying leg curl lower back hurts....You have two options: #1 Do seated leg curls. #2 Roll up a mat used in yoga class and place underneath hips when doing lying version as this decreases compression at the top of the movement. A mat also works well when placed behind the back while doing the seated version.

above

[Ronnie Rowland]

Ronnie...Just thought you might want to know...IFBB PRO...Dexter Jackson.... uses your recommened deltoid routine!!!!You really have taught us some valuable lessons brother...I hope it contines...Props!!!!

It may take me some time to get to everyone's questions due to an increased workload at work but I will always shoot you guys straight on the facts!

[Ronnie Rowland]

Ronnie what are your thoughts on the quote below...

"I would think the main point to take from it is to use serms at sensible doses not excessively. I pct 20mg tamox, 25mg clomid with hcg for 4-6 weeks and test has always returned to normal. I was under the impression that clomid raises endogenous T ~146% in a few days at 25mg, so why are people dozing at 150mg at pct? I think if anything the article rams home the point that haphazard dosing of serms is not the way to go"

I agree!

[chrisx]

Ronnie in regards to taking test cyp for 3 1/2 weeks before stopping, is it necessary to pct? And from the last injection, how long do I have to wait before beginning my first REAL cycle?

[oxfield1]

hey guys:
new here...just read through all these threads.. appreciate those sharing the wealth of info from your xperience. hope to keep learning and make some improvement with knowledge i gain here. still trying to get the lingo down too.

[Ronnie Rowland]

ronnie in regards to taking test cyp for 3 1/2 weeks before stopping, is it necessary to pct? no! and from the last injection, how long do i have to wait before beginning my first real cycle? i would start as soon as you get your others in

above

[chrisx]

above

Thank You Ronnie!

[asto_86]

4th week down! Gains are getting insane! Went from 166 at about 8%bf, now sitting at 174 at 8%.. doesnt get much better than that! 2nd half of this first reload is gonna get sick when the test really kicks in!

I'm stoked to do my 2nd blast in the winter... GONNA GET HUGE!! lol

Love this thread!!!! Keep it up everyone!

[chrisx]

4th week down! Gains are getting insane! Went from 166 at about 8%bf, now sitting at 174 at 8%.. doesnt get much better than that! 2nd half of this first reload is gonna get sick when the test really kicks in!

I'm stoked to do my 2nd blast in the winter... GONNA GET HUGE!! lol

Love this thread!!!! Keep it up everyone!

What the heck are you taking to gain 8pds in 4 weeks?

[delta1111]

Hi Ronnie,
I really love using tren and test. My question is, if I were using your STS and during the first load was using tren at 75mg eod, then the second reload was 100mg eod, and the third 150mg eod. Would this be to much tren? and would you think I was using it for too long? Obviously i'm using test with the tren aswell. I'm just a bit concerned with the things i've read regarding the use of tren and liver damage. As for other sides like sleeplesness and mood, I have no problem there.