Log of first cycle

[ranging1]

i realised everyones seemed to taken an interest in my cycle
so thought id make a new post

and keep a log of my gains and progress

cycle
40mg dbol daily, 4 weeks
500mg test ethaanate weekly,

STATS START
body weight: 86.4KG, bf% 11

strengths:
decline bench press: 70kg 12 reps
squat: 100kg 12 reps
45 degree leg press: 400kg 10 reps
barbell shoulder press infront: 50kg 12 reps
lat row : 90kg 10 reps
barbell shrug 85kg, 12 reps
deadlift: 130kg 12 reps
dumbell rows each arm: 46kg 12 reps
calves raises using 45 degree leg press, 200kg 12 reps
leg curls: 76kg 12 reps


NEALLY 3 WEEKS IN..........

bodyweight 93.2kg bf% unknown

strengths
decline bench press: 92kg 12 reps
sqaut: 152kg 10 reps
45 degree leg press: 480kg 12 reps
barbell shoulder press infront: 70kg 12 reps
lat rows: 117kg 10 reps
barbell shrugs: 110kg, 15 reps
deadlift: 180kg, 12 reps
dumbell rows each arm: 50kg, 12 reps
calve raise using 45 degree leg press: 300kg, 12 reps
leg curls 96kg 15 reps

so thats how im going so far
my diet consists of approx, 500-600 carbs, 300 grams protein, and fat isnt counted but i dont eat high fat foods

workout is as follows
day 1: chest, outer shoulders
2 sets decline press
2 sets dips
2 sets peck deck
1 set dumbell press
2-3 sets lateral raises

DAY 2: outer back, traps, forearms, biceps
2 sets lat rows
2 sets chinups
1 set pull ups
2 sets barbell shrugs
2 sets wrist curls

day 3: legs, calves
4 sets of any of the follwoing variety: squat, machine squat, leg press, 45 degree leg press,
2 sets leg curls
2 sets calf raises using 45 degree leg press

DAY 4: triceps, shoulders
2 sets barbell shoulder press front
2 sets behind neck shoulder press
2 sets bench dips
2 sets tricep extensions
2 sets tricep pressdown

day 5: inner back, lower back, glutes, traps, forearms
3 sets deadlift
2 sets dumbell rows
1 set upright rows
1 set shrugs
2 sets wrist curls

day 6: same as day 3 or JUST calves, reocery abilites decide
day 7 REST

reasons behind this spilt
back had been seperated into 2 seperate days to allow maximum recovery and emphasis, i really wanna get back development and this has helped allow this, since i always find my biceps are fatigued by the time ive finished doing only half my back, if i do my entire back on one day
chest has its own day just becuase its takes alot out of me
calves, traps, and forearms volume is low, reps and frequency are high, just because this has always worked for me
direct bicep training has been left out since i train back twice a week, and find if i train biceps on their own day, i overtrain them when i do my back and thus get no results
leg training is done twice a week because my legs recover vary well, and i have genetically gifted legs and calves, n im not just saying this, i have never put alot of effort into my legs or calves and they just grow, i never really trained them all my life up unitl the past year just because i needed a bodypart to train since i thought i was having to many rest days

[Matt]

Its good to see your starting a log bro but its in the wrong place...

Maybe a vet can move it...

[Matt]

I will say its a very strange workout routine lol, but your reasoning seems to make sense and with those weight increases its working....

[ranging1]

where should i post the LOG?
does anyone have NOT want me to put the log in here?
im only doing it just because i thought people interested in using steroids, on steroids, or curiosity would like to see what results can be acheived
ill get rid of it if anyone has issue

[Matt]

Theres a forum called Members Cycle Results, this where the members go to post their logs.

This forum is called the Questions and Answers forum, where you come to ask questions..

No harm done lol, one of the mods will move it for you..

[ranging1]

realised everyones seemed to taken an interest in my cycle
so thought id make a new post

and keep a log of my gains and progress

cycle
40mg dbol daily, 4 weeks
500mg test ethaanate weekly,

STATS START
body weight: 86.4KG, bf% 11

strengths:
decline bench press: 70kg 12 reps
squat: 100kg 12 reps
45 degree leg press: 400kg 10 reps
barbell shoulder press infront: 50kg 12 reps
lat row : 90kg 10 reps
barbell shrug 85kg, 12 reps
deadlift: 130kg 12 reps
dumbell rows each arm: 46kg 12 reps
calves raises using 45 degree leg press, 200kg 12 reps
leg curls: 76kg 12 reps


NEALLY 3 WEEKS IN..........

bodyweight 93.2kg bf% unknown

strengths
decline bench press: 92kg 12 reps
sqaut: 152kg 10 reps
45 degree leg press: 480kg 12 reps
barbell shoulder press infront: 70kg 12 reps
lat rows: 117kg 10 reps
barbell shrugs: 110kg, 15 reps
deadlift: 180kg, 12 reps
dumbell rows each arm: 50kg, 12 reps
calve raise using 45 degree leg press: 300kg, 12 reps
leg curls 96kg 15 reps

so thats how im going so far
my diet consists of approx, 500-600 carbs, 300 grams protein, and fat isnt counted but i dont eat high fat foods

workout is as follows
day 1: chest, outer shoulders
2 sets decline press
2 sets dips
2 sets peck deck
1 set dumbell press
2-3 sets lateral raises

DAY 2: outer back, traps, forearms, biceps
2 sets lat rows
2 sets chinups
1 set pull ups
2 sets barbell shrugs
2 sets wrist curls

day 3: legs, calves
4 sets of any of the follwoing variety: squat, machine squat, leg press, 45 degree leg press,
2 sets leg curls
2 sets calf raises using 45 degree leg press

DAY 4: triceps, shoulders
2 sets barbell shoulder press front
2 sets behind neck shoulder press
2 sets bench dips
2 sets tricep extensions
2 sets tricep pressdown

day 5: inner back, lower back, glutes, traps, forearms
3 sets deadlift
2 sets dumbell rows
1 set upright rows
1 set shrugs
2 sets wrist curls

day 6: same as day 3 or JUST calves, reocery abilites decide
day 7 REST

reasons behind this spilt
back had been seperated into 2 seperate days to allow maximum recovery and emphasis, i really wanna get back development and this has helped allow this, since i always find my biceps are fatigued by the time ive finished doing only half my back, if i do my entire back on one day
chest has its own day just becuase its takes alot out of me
calves, traps, and forearms volume is low, reps and frequency are high, just because this has always worked for me
direct bicep training has been left out since i train back twice a week, and find if i train biceps on their own day, i overtrain them when i do my back and thus get no results
leg training is done twice a week because my legs recover vary well, and i have genetically gifted legs and calves, n im not just saying this, i have never put alot of effort into my legs or calves and they just grow, i never really trained them all my life up unitl the past year just because i needed a bodypart to train since i thought i was having to many rest days

[xo3et]

Good luck,

Also how tall are you?

[ranging1]

im just on 6 feet tall

[xo3et]

Keep us updated, get some pica up its the best way to see a transformation.

I would personally have a set diet and not estimate anything but that's me.

Also please post you PCT?

[ranging1]

lol np , gimme few days to get fotos, havent got a camera at the moment

o soz diet is set, just didnt post it
this is what its like
breakfast: 3 cups cereal, 2 glasses of orange juice, litre of skim milk
pre workout: no xplode
post workout: whey protein shake, sports drink and creatine
lunch: cup uncooked rice with 2 chicken breasts
snack : wholegrain sanwich with turkey breast
snack 2: wholegrain sandwich with fat free cheese
dinner: varies, eat watever misses cooks, generally she cooks some sort of protein source like tbone steak, chicken schitnezel, thin steak, roast beef, chicken breast, beef strips WITH a carb source like rice, potato, cous cous etc
i kno i should have my diet set BUT i dont really wanna deal explaining to my misses that i cant eat her cooking, i tried that once n didnt get layed for a week, plus i had to listen to her complain about it everytime we ate dinner
not saying dont love her, just i think i embarress her enough ripping out a can of tuna wen i go to her parent house for lunch
so dont really wanna push my luck
BEFORE bed, glass or 2 of skim milk

as u can see its purely a mass diet, not realy concerned about adding abit of bodyfat, ive always been able to lean out relativaly easily
buts that because im a occasional weekend pill popper, that sorta gives me alot of exercise and crushes my apetite so all i do is down the protein source and i lean out magically
OBVIOUSLY i will be laying off the stuff for my cycle just becuse its hard enough forcing food down, so i dont wanna make it ny harder

2dais bodyweight: 94.2 kg
ok 2days workout was chest and outer shoulders, im exactly 3 weeks into my cycle now
workout was
2 sets decline press
2 sets dips with added weight
2 sets machine fly
2 sets lateral raises
40 crunches
30 leg raises
30 double crunches
30 crunches with legs raised

decline press is up to 95kg 12 reps
dips are 10 reps with 30kg added
so m strength i continueing to improve

finding the water weight and water retention im getting pretty bad, beginging to annoy me since i go from having a slim stomach to a belly of jelly
n im not exagerating, i litteraly can put on 2-3 kg overnight from drinking alot of fluids
and they all sit in my abdominal region
owell im gonna deal with it, its winter anyways, so im not walking around topless
plus m misses cant seem to get er hands off me since shes noticed my size gains

also im lil upset coz ive only got 2 days left of dbol, meaning im about a week short of a full 4 weeks of dbol usage
does anyone think that only 3 weeks of dbol instead of 4 weeks that i was suppose to do will make much of an issue?

also for PCT i have nolvadex and clenbentural
ill start taking nolva 2 weeks after my last injection
not to sure how im going to use it or wat dosage, my plans just to ask people in the forum on how i should use my nolvadex
i have a pretty good idea, just have to do abit of reading to make sure i do it properly

[ranging1]

ok so 2dai had ma inner back, lowerback, arse, traps workout
was lil upset coz i usually workout in the morning
but misses had day off uni, and my sex drive is starting to kik in, so thought id go get maself sum ...............
so ended up workout out in afternoon, na dramas, just not use to working out on such a light stomach,
use to working out a a big carbed up stomach from my breakfast
anyways still had a GREAT WORKOUT
strength again has increased

workout was
3 sets deadlift
3 sets dumbell rows
2 sets wrist curls

deaflift was 185kg 12 reps, i think i couldve gone more, but wasnt expecting to have such a dramtic strength increase, and the first set of deadlift sorta took alot out of me, so next workout my aim is 190kg
dumbell rows are up to 52kg, 12 reps so was happy with that considering i did them after my deadlift

my bodyweight is at 93.8kg, down a little but not fussed since my strength is continueing to rise, and the water weight seems to have settled today, not looking as puffy

i know we want fotos should have them in a day or 2
got big weekend comming up, 2nite got private rave party at ma mates farm in his warehouse, should be awesome
gonna look abit embarresssing though since i plan to bring a couple tins of tuna, and cooked brown rice for snack 2nite, and my breakfast 2mrow wen i wake up der

[ranging1]

ok so, last night was intense
appetite has been crushed from rave party, was meant to go out again 2nite but thought about it hard and realised i have just done 12 hours dancing straight with no sleep
not the best for someone trying to put on size
and doing it again 2nite would be just a bad idea, and i wanna workout 2morow, so 2nite sitting at home with misses,
2dai i lived off fat free milkshakes like big m and stuff since it seems to have low gi sugar carbs, and a good quantity of protein
i think i now love these shakes since i have no sliva at the moment and my mouth is dry like a desert, not to mention the thought of food makes me sick

neways i looked absolutaly freaky last night, rekon i couldve gone straight to a bodybuilding competion, diuretic effect of the rave was incredible
i weighed in at 86kg, so thats a 8kg drop overnight, which is ALOT of water weight
muscles looked absolutaly freaky though since the dbol keeps their glycogen levels really high

neways 2morow will be chest, triceps and (MAYBE shoulders) 2morow, since ma shoulders are still sore from the deadlifting i did yesterday,

HOPEFULLY I WILL GET IN SOME PICS FOR ALL YOUS 2mrow, plan on taking the little brother to the gym 2morow since hes at that age where hes starting to wanna get muscles and impress the girls
so ill get the kid to take fotos for me while im der
or wen im finsihed working out since people will probalbly think im abit of a tosser or show off taing fotos of maself in a gym

wish me luck for a good workout

[ranging1]

GREAT WORKOUT
dips 32kg, 12 reps, up 2kg
decline bench press: 98kg, 12 reps, i rekon i couldve done more but my shoulders are still hurting from the deadlifting i did 2 days ago
i also did flys, and some abdominal work

94kg i weighed 2day, so all ma water weight has returned from the weekend loss

fotos are cumming soon,
was meant to take fotos today but lil brother didnt bring his fone, since hes got a fancy 5 megapixel camera, i thought id use his
would use mine but misses knocked it off wen she was cleaning the house 2 weekends ago
quite funny actually, left it on charge ontop on kitchen bench
came home and its in peaces
i asked wtf happened
she told me it was my fault for leaving it on charge while she was cleaning
apparently she ACCIDENTALLY knocked it off coz her vaccum cleaner got caught with the charge cable
i thought it was funny how she blamed me, it was a samsung U900 omnia, so i was a little shattered since its an expenisive fone

[ranging1]

ok had back 2day
strength is up again
my pumps are just getting better and better, dont know if its the test yet or if the dbol is building up

neways lat row was 117 kg, 12 reps
chinups was able to get another 3 or 4 more reps extra
barbell shrugs 115kg, 15 reps

HUNGER is becomeing a problem, my appetite just cant seem to be satisfied
i eat and feel full, and then an hour later im starving again, im starving as i type this message and its ODing me

diet 2day was this, i dont if i should increase my calories further

WAT DO YOUS THINK?

breakfast: 4 cups cereal with litre skim milk, glass of juice, tin of tuna (200 carbs, 60 protein)
preworkout: nano vapour
post workout: sports drink, whey protein, creatine (45 protein, 45 carbs)
lunch: rice with tuna (100 carbs, 50 protein)
snack: skim milk milkshake, beef jerky ( 40 carbs, 40 protein)
snack 2: fat free cheese on toast: (20 carbs, 20 protein)
dinner : bowl rice, with beef strips in goulash stew ( approx 110 carbs, 60 protein)
before bed : (30 grams protein, 10 carbs)

i dont count fat, but my foods are all lean and healthy so fats come naturally

WHO THINKS I SHOULD INCREASE MY CALORIES? who thinks its enough?

[ranging1]

GREAT WORKOUT 2DAY AGAIN
strength continues to climb
machine squat was 165kg, real deep for 12 reps, starting to hurt ma shoulders more then my legs lol
leg curls were 96kg 18 reps, i wanna go higher in weight but my gyms machine doesnt go heavier then that
calf raises with 45 degree leg press 305kg, 15 reps

bodyweight is 94kg still, so havent increased in eight in the past 3 or 4 days, not going to complain, my strength continues to climb so im clearly getting bigger even if the scales dont say so

STILL TRYING DECIDE WHETHER OR NOT TO INCREASE MY CALORIES FURTHER

only side effect so far is ALOT of water retention, and some insomnia

I WILL BE TAKING FOTOS 2morow, ive made a date, i keep saying i will but get to excited working out and staring at my growth in the mirror

so if u ve been wanting to see fotos, il have them u 2morow night

[ranging1]

4 weeks in exactly

2dais my rest day
but yesterday was my back day

it was as follows
3 sets deadlifts
3 sets rows
2 sets shrugs
2 sets forearm dumbell curls

lifts again have gone up
deadlift is up to 190kg, 10 reps
rows again im having problems,
they just dont seem to wanna grow?
dont know if im overtraining them or what but it killing me coz i cant get them up,
their stuck at 48kg dumbell row and its pissing me off
dont know what to do
shrugs again up 118kg, 15 reps

my bodyweight doesnt seem to be increasing but my stenrgth continues to climb
trying to figure out whether its just the steroids making me stronger or if its muscle gain?

water weight isnt so much of a problem now, its more all over my body, before it was really stuck around my abdominal region

I KNOW I PROMISED PHOTOS BUT HAVIN SERZ problems, stupid camera needs some program to load the photos onto my comp, and i cant find the CD

DOING MY BEST TO GET PHOTOS

STILL TRYING TO DECIDE WHETHER OR NOT TO INCREASE MY CALORIES

[oak2429]

enjoyin ur log

[ranging1]

lol NP mate, IF U HAVE ANY SUGESTIONS or would like EXTRA INFO about what im doing feel free to ask
IM TRYING TO COVER ASMUCH DETAIL AS POSSIBLE, but if im missing anything tell me


I AM EXACTLY 4 weeks into my cycle, so i have dropped my dbol, which i dont mind since i found the last week my dbols pumps have weakened

sex drive is up, though i was expecting more, i was thinking that with 10 times normal test levels i would just wanna pull my dick 10 times a day, but its not liek that

its more like everytime i see a girl, or my gf i just wanna maul her, like shell be talking and ill just be staring at her cute bum in tights wondering how easy i could tear those tights apart, and pull her g string down and RAAAAAAAAA lol

if that makes any sense, also i was watching that video clip 'you know i want you" by pitbull, on youtuve, watched it liek 10 times over just thinking about the women in the videos and what i would want to do to them

HOWEVER dont mistaken this for horny, im not walking around on a fat all the time, just everytime i see a girl i think YES.....

anyways back to the important stuff

yesterday was a rest day, which killed me, i forced maself not to go gym lol, i was having sex wif my misses and wen i bent her over i was thinking how greta my pecks looked and how good 2morows chest workouts going to be ahhahahahahahahahahaah

OK well ive made small changes to my routine while going through this cycle
nothing drastic relax, der no special secret
all ive been doing each week is changing 1 or 2 exercises in my workouts for same bodypart
E.G 2dai workout was chest and outer shoulders
instead of peck deck i decided to do bench press
WOW i know what ur thinking , wat a genius hahahahahahah joke

neways 2dais workout was

2 sets decline press
2 sets dips
2 set bench press
2 set incline press
1 set bench press

so thats 7 sets for chest
NO dips arent chest, unfortunaly my gym doesnt seem to have a belt lying around so i can tie weights to it
so wen i do dips, i cross my legs and get someone to wedge a dumbell between my feet
causing me to tilt back more since the weight is pulling on my legs, hence it focuses on triceps and shoulders more
this is becomeing a pain however, 2dai i had to get a poor guy (that i earlier showed how to do leg press) to wedge the weight between my legs, it was 34kg btw

i also rest 3 minutes between each set, not 90 seconds as advocated, i dont believe in this, since i find a full 3 minutes rest gives muscle and ur nervous sytem ready to go all out in every set, that way u dont go into a set thinking OMG i CBF and end up doing a shit set

OK well i am currently weighing 95kg, thank god since my weight hasnt increased in last 2 days ahahah

strength has again improved
decline press 100kg, 10 reps (no assist) thought id say this coz i see so many guys in my gym bench 120 kg but there mates assist them every rep
dips, 8 reps, 34 kg added
other lifts were all strong aswell

MY diet today was as follows
BREAKFAST: 4 cups cereal with litre skim milk, 2 glasses juice with creatine
pre workout: no xplose, 1 scoop
post workout: sports drink gatorade, whey protein, creatine
LUNCH: cup of uncooked rice= 4 cooked and 8 slices of fat free cheese
snack1: cup uncle tobys oats, 6 slices fat free cheese
snack 2: 6inch chicken teryaki from subway (no cheese lol)
dinner: footlong subway, chciken teriyaki with extra meat, pinapple and sweet onion sauce drowned in, and a big m light
BEFORE BED: skim milk with choclate nesquik

still hungry though, those number add to about 550 carbs, 60 fat, 300 protein
which is a little lesss then what i usually eat, owell

thinking i might up the calories soon..... IF im not getting stronger, i think i might even be loosing a little fat...... or that could be because ive got so much glycogen in my mucles i look leaner BUT the water weight is still a bitch
drink a litre of water and i cant wear a tshirt coz it looks like ive got a fanny pack on ahahaha

JUST AS A SUMMARY this is my some up of my PROGRESS, so far

STATS START
body weight: 86.4KG, bf% 11

strengths:
decline bench press: 70kg 12 reps
machine squat 90kg
squat: 100kg 12 reps
45 degree leg press: 400kg 10 reps
barbell shoulder press infront: 50kg 12 reps
lat row : 90kg 10 reps
barbell shrug 85kg, 12 reps
deadlift: 130kg 12 reps
dumbell rows each arm: 46kg 12 reps
calves raises using 45 degree leg press, 200kg 12 reps
leg curls: 76kg 12 reps

4 WEEKS IN
weight 95kg, bf% unknown
strengths
decline bench press: 100kg 10 reps
machine squat 150kg deep
sqaut: 152kg 10 reps, stopped squat since legs are before my deadlift day
45 degree leg press: 480kg 12 reps,
barbell shoulder press infront: 72kg 12 reps
lat rows: 117kg 12 reps
barbell shrugs: 115kg, 15 reps
deadlift: 190kg, 12 reps
dumbell rows each arm: 48kg, 12 reps <-- wont seem to go up
calve raise using 45 degree leg press: 310kg, 12 reps
leg curls 96kg 20 reps, gym doesnt go heavier

im currently focusing on improving my deadlift, decline press, machine squat since they do obviously require the most muscle

other lifts have also gone up alot but im not going to list them all
if der snay lifts ud like to know ask, or any other info u want ask

[feeldapump89]

Do you notice the Test E kicking in yet? I am on the exact same cycle and nearly at the same point as you 4 weeks in and off the dbol.

[CicoBuff]

It is good to read all of you in this forum I am beginning to learn but feel like I have to start all over. I started cycle Cypionate for six months and have not seen any signs...but stupid as I am I was doing hardly any weight, and doing 60 minutes of cardio. I wish I knew abou this site from the beginning. I don't know what it is I would do 3 reps but suddenly get tired...I am reading more but people tell me to stop reading and just do it.

[D7M]

MY diet today was as follows
BREAKFAST: 4 cups cereal with litre skim milk, 2 glasses juice with creatine
pre workout: no xplose, 1 scoop
post workout: sports drink gatorade, whey protein, creatine
LUNCH: cup of uncooked rice= 4 cooked and 8 slices of fat free cheese
snack1: cup uncle tobys oats, 6 slices fat free cheese
snack 2: 6inch chicken teryaki from subway (no cheese lol)
dinner: footlong subway, chciken teriyaki with extra meat, pinapple and sweet onion sauce drowned in, and a big m light
BEFORE BED: skim milk with choclate nesquik

still hungry though, those number add to about 550 carbs, 60 fat, 300 protein
which is a little lesss then what i usually eat, owell

do yourself a favor and go post in the diet forum for a critique.

your diet is horrendous.

[jackjackson]

MY diet today was as follows
BREAKFAST: 4 cups cereal with litre skim milk, 2 glasses juice with creatine
pre workout: no xplose, 1 scoop
post workout: sports drink gatorade, whey protein, creatine
LUNCH: cup of uncooked rice= 4 cooked and 8 slices of fat free cheese
snack1: cup uncle tobys oats, 6 slices fat free cheese
snack 2: 6inch chicken teryaki from subway (no cheese lol)
dinner: footlong subway, chciken teriyaki with extra meat, pinapple and sweet onion sauce drowned in, and a big m light
BEFORE BED: skim milk with choclate nesquik

x2
Seriously get your diet checked out
And if your still hungry, then obviously you are not eating enough.

[ranging1]

naaa actually i dont really feel the test kicking in, like ive said sex drive is a little up but thats it
i dont really know what test is meant to feel like when it kiks in since this is my first cycle, so im still waiting for a clear sign

however i have dropped the dbol and havent noticed a loss in strength, so clearly test is doing something, alwise id be loosing my gains at the moment

LOL i know alot of people dont like my diet but its working for me

if u want to know totals, it (500-600 carbs, 300-350 protein, 60-80 fat)
so its not as bad as it looks, and im gaining nicely
alot of people in this forum i believe emphasize on protein to much
ive tried these ratio type diets of 40:40:20
they dont work for me
high protein diets make me feel like shit and weak, carbs make me train hard and gain muscle, and recover good
also protein fills me up heaps, when it comes to dieting id rather have a higher protein diet, that way i feel fuller on decreased calories,

BUT thats me personally, everyone is different

anyways, todays workout was alright, didnt gain HEAPS or strength, BUT still went up

BODYWEIGHT is 95.4kg, so up again

2dais workout was outer back, biceps, traps, forearms
2 sets fixed pull down
2 set pull ups
1 set chinups
2 sets barbell shrugs
2 sets wrist curls
2 sets hammer curls

barbell shrugs were 120kg, 12 reps
chinups i got 15 ahahah, which im glad with coz ive just started doing chin ups, was going to add weight but my dodgy gym doesnt have a weight belt
all other lifts went up by 3 or 4 reps

so im happy so far considering strength continues to climb, aswell as weight

i know its not alot of work for lats BUT remember i have 2 back days, so i dont want my lats hurting when im doing 190kg deadlifts, make sense?

i think im still hungry because of the dbol, it just seems to make me hungrier then a stoner on the munchies
i eat a meal and im full, 1 hour later im hungry again

lol i think im eating enough since i am over 4000 calories a day, but if my weight stalls, then im going to coles or safeway and stocking up on brown rice, tuna and chicken breast

[D7M]

LOL i know alot of people dont like my diet but its working for me

you must be some kind of genetic freak, or you severely under-estimate what "works" for you

if u want to know totals, it (500-600 carbs, 300-350 protein, 60-80 fat)
so its not as bad as it looks, and im gaining nicely

I honestly do not see how you're getting 300-350g protein a day. At least 4 of your meals (breakfast, lunch, "snack 1" and pre-bed) have hardly any protein in them.

alot of people in this forum i believe emphasize on protein to much
ive tried these ratio type diets of 40:40:20
they dont work for me
high protein diets make me feel like shit and weak, carbs make me train hard and gain muscle, and recover good
also protein fills me up heaps, when it comes to dieting id rather have a higher protein diet, that way i feel fuller on decreased calories,

BUT thats me personally, everyone is different

I grant you everyone is different. But I'm only trying to help you get the most out of your cycle, etc....

i know its not alot of work for lats BUT remember i have 2 back days, so i dont want my lats hurting when im doing 190kg deadlifts, make sense?

you've been told this on another thread, but 2 back days is a waste.


lol i think im eating enough since i am over 4000 calories a day, but if my weight stalls, then im going to coles or safeway and stocking up on brown rice, tuna and chicken breast

Again, I really don't see you getting 4k cals in. But w.e. good luck.

see bold above...

[ranging1]

lol sorrry mate, the fat free cheese has 5 grams of protein a slice
litre of skim milk has 40 grams
so thatll help u c how i get my protein
i dont think im a genetic freak

my lifts as u can tell would be considered average

500-600 carbs, 300-350 protein, 60-80 fat seems like 4000 to me

like i said i purely aiming to bulk the little fat gain i might get isnt troubling me

the way i see it, long as results keep coming im just going to stick with what im doing

i know i dont need 2 back days, ive explained this, the reason i do it is because after deadlifts i find all my other lifts suffer because im fatigued
its working for em so im just going to stick with it
if i find my progress stalls then clearly i was doing soemthing wrong
so far no issues
everything is going better then i expected

also ive experienced only side effect of water retention
i did have insonia for ahwile in my 2nd and 3rd week of dbol, but thats gone

i dont think ive gained much bodyfat at all so far, so obviously the diet isnt that bad

[D7M]

I don't know why I'm writing this,

bc. you obviously don't seem too receptive to advice.

Anyway, you need to look into better sources of protein besides cheese and milk. I'm thinking chicken, lean cuts of steak, salmon, fish, eggs, etc. These are staples of a body builders diet for a reason.

And I haven't even touched on your poor carbs choices or lack of EFA's in your diet.

so, again, good luck!

[ranging1]

lol the cheese isnt a staple in the diet lol, i do eat chcicken breast, steak, turkey, egg, tuna etc
that was just an example of one day hahahahahahah
its not like that everyday, i do eat alot of tuna, eggs occasional, steaka and lean red meat alot, salmon cant stand taste hahahahah

my carb sources are oats, long grain brown rice, occasional white, wholegrain bread, beans, cous cous, wheat cereal, obviously some sugars such as sports drink, yogurt and skim milk
i know not the BEST carb sources but eyyy, gimme a break, im trying to get the best ones i can in,
also i am currently at university with a part time job, so i dont have the financial ability to go out and buy all these good protein sources, heaps of healthy carbs and supplements
its not a case of being able to afford the food, its a case of finding the cheapest foods i can afford
so im doing what i can,

i know the EFAs is a problem, but cant be perfect

i do take advice, whether i can afford ur advice is another issue
neways thanks for advice, cheers

[ranging1]

ok 2dais workout was amazing, did legs, calves
3 sets machine squat
2 sets leg curls
2 sets calve raises using 45 degree leg press

i now weigh 95.4

machine squat deep is up to 165kg, 10 reps
leg curls are on 96 since thats the bottom of the stack, got 20 reps out easy
calve raises using 45 degree leg press 315kg 15 reps

BUT i got the WORST lower back pump of my life 2dai, especially when i was loading plates onto the 45 degree leg press machine
took me 10 minutes ot put all the plates on, everytime id put one on id have to go lie down from the pain

so strength and weight continue to rise, bodyfat hasnt seemed to increase, water weight around waist abit of problem still,
since i go from being flat tummy to small fanny pack still
HOWEVER now that ive dropped the dbol i fell much better since im staying more constant in the water weight i carry
dbol, after popping one, 1 hour later i looked full and pumped, 3 hours later i was ballooned up and looked pregnant lol

so very happy to be off dbol

diet 2dai was
BREAKFAST: again 4 cups cereal, litre skim milk, glass juice, tin of tuna
pre workout no xpode
post workout, whey protein, powerade
lunch cup uncooked brown rice, 2 chicken breasts
snack 1: wholegrain sanwich with lean ham
snack 2: cup cooked oats, 2 tins tuna
dinner unknown, waitin to c wat gf cooks
before bed glass skim milk with nesquik

[ranging1]

dinner ended up being pasta with steak

excited about 2morows workout
shoulders, triceps

2 sets dips
3 sets shoulder press front
2 sets hyper extensions
2 set lateral raises
2 set tricep press downs

hope i get stronger

[ranging1]

AWESOME WORKOUT, test if defenetaly doing something now
though i cant really feel it, though i have now noticed a clear increase in sex drive

i was expecting my sex drive to INCREDIBLE considering ive got 5-6 times normal test levels in me lol, but its not THAT bad

BUT its very nice

neways workout 2dai ended up being
2 sets decline press
2 sets dips
2 set barbell shoulder press
1 set dumbell shoulder press
2 sets hyper extensions
2 sets lateral raises

also did some ab work just to make sure i keep abdominal strength and definition

BODYweight still 95.4 today, BUT happy because strength increased once again

decline press 110kg 10 reps
dips 10 reps, 36 kg added
machine lateral raises now, since got over using dumbells, and wanted to try something different, got 68kg 12 reps on machine, think i started on 40? last week i got 55kg
barbell shoulder press to front 75kg

so im VERY happy, though i think most people in my gym are catching onto my drastic strengths and size gains,

my gyms abit of a social club, bunch muscly guys talking about workouts etc, though im only one on juice since i go average joes gym, NOT a pro bodybuilders gym lol
but i like that

BUT yea usual guys and girls i talk to are asking alot of questions, my anser was i been smashing down the carbs and protein, train hard and rest long

lol they bought it so im happy

DIET so far 2dai has been

Breakfast: 4 cups cereal, litre skim milk, left overs from last night steak, and glass of juice
pre workout: scoop no xplode
post workout: powerade and creatine, whey protein shake
lunch 2 wholegrain sandwichs with chicken breasts inside, half cup uncooked rice
now going to uni, gonna pack some bran, boiled egg whites, and kellogs guardian cereal

still no side effects except water weight, 2nites gonna be 4 and half weeks exactly through my cycle
gettin banged in the bum 2nite aswell by mate <---- thats joke, means test shot lol so dont get all excited hahahahahah

also going to get camera off mate 2nite, take fotos and get him to load them on his computer and send them to me through MSN, coz im over ****ing around with my computer and looking for the computer disks, its ODing me hahahah

[ranging1]

ok so 2dai was a GOOD and BAD workout

im lil upset because im dropped in bodyweight, im 94.4kg

so i think i might need to increae calories

my workout 2dai was

deadlift 3 sets
dumbell rows 3 sets
barbell shrugs 2 sets
2 sets forearm curls

ok so deadlifting i got first set 195kg, 10 reps clean
i rekon i couldve gone further but my legs are still hurting from 3 days ago leg workout, so that hindering my deadlift performance
the next 2 sets were upseting because i just felt wrecked
only could do 160kg, 10 reps so wasnt to happy with that

however dumbell rows are up to 50kg so im glad theyve improved atleast, so that made my workout

im just upset because my last 2 sets deadlift SUCKED and ive lost a kiogram

hmmmmmm thinking more food is needed

[ranging1]

ok 2dai wa ssuppose to be rest day

BUT had to much energy so thought id do just light workout

2 set straight barbell curls
2 sets hammer curls
1 set preacher curls
2 set calve raies using 45 degree leg press
1 set seated calf raies

bodyweight back up to 95.2

was an alright workout,
got 10 reps, 45kg barbell curls,
which i KNOW isnt much, but biceps are my weak body part
yes i know everyone says this BUT im serious, runs in family genetics, my father, uncles, grandfathers etc
all us have great legs, calves, chests and some triceps

BUT wen it comes to biceps we all have really weak and small ones,
no joke my father best example, use to be able to bench 140kg, his barbell curl? 30kg lmfao
so we aint gifted in the arms department, but ay its motivating to train

neways was happy with my workout, nice quick, since recovery day just wanted ot take it easy

ive uped my food intake, ive also switched to more simple carbs, fats just because im finding it really difficult to shovel down organic food, protein and fibre are a bitch when ur trying to bulk, make u feel so full

2dais diet:
BREAKFAST: 4 cups cereal, litre skim milk, glass juice, tin tuna
lunch: 4 cups cooked rice, 2 chicken breasts
snack 1: 2 wholegrain sandwiches with tuna
pre workout: 1 scoop no xplode
post workout: gatorade(sports drink, whey protein shake, creatine)
snack 2: cup puffed wheat, 2 tins tuna
dinner will be: 2 bowls pasta, 2 steaks
before bed: 2 glasses skim milk with protein

[ranging1]

dinner ended up being beef strips with bowl rice, and bread role with salad

2morows workout will be chest, im all excited lol,

its been really bad, ive been gettin so excited about my gym workouts hahahahahahah, cant even sleep
neways lets u know how i go

also gettin photos 2morow off mate so be posting them up

BOUT ****in time i know hahahahah

[ranging1]

ok 2dais workout wasnt fantastic
did
2 sets bench press
2 sets dips
2 sets incline press
2 sets dumbell press
1 set flys

strength didnt go up for chest, pecs felt really fatigued
loaded up 110kg on decline got 8 out and just felt weak in pectorial region and couldnt push hard

so all chest exercises ddint go up so gonna increase my calories further and have longer rest periods for my chest

HOWEVER dips did go up, was able to get 9 reps with 38kg added

so atleast something went up hahahahahahahaah

[ranging1]

ok so 2dais workout was

2 sets fixed pull down
1 set pull ups
1 set chinups with added weight
2 sets barbell shrugs, i no longer do dumbell since i dont c how its possible to hold the things to ur side

fixed pull down is up to 127, 10 reps
chinups was able to get 10 reps with 15kg added
barbell shrugs are 125kg, 15 reps

BODYWEIGHT IS BACK DOWN to 94.2
but strength is up again, and it seems like alot of water weight i was carrying is becoming less and less

which im happy with considering ive again, uped my calories

however eating is seriously becoming a choir, and im getting sick of it

this is my current diet
BREAKFAST: 4 cups of cereal (switched to honey, almond oat cereal, since it was the most calorie dense cereal i could find), litre skim milk, 2 glasses of juice, tin of tuna
pre workout:scoop no xplode
post workout: sports drink, 2 scoops whey protein, creatine
LUNCH: cup uncooked rice with tuna
snack 1 wholegrain sandwich with chicken breast
snack 2: wholegrain sandwich with chciken breast
dinner: bowl or 2 pasta with some protein source, either chicken, beef etc
before bed: skim milk with protein shake

CALORIES IN MEALS
BREAKFAST: carbs 250, fat 10, protein 60
preworkout: 10 carbs
post workout: 40 carbs, 45 protein
lunch: 150 carbs, 10 fat, 50-60 protein, 10 fat
snack 1: 40 carbs, 40 protein, 5 fat
snack 2: 40 carbs, 40 protein, 5 fat
dinner: 150-200 carbs, 50-60 protein, 20 grams fat
before bed, 20 carbs, 30 protein, 4 fat

this food intake is becoming ridiculous and recently i think i might be dropping bodyfat
owell

[ranging1]

thought id post summary of my progress in 5 weeks

start bodyweight 86kg, bf% 12

strengths:
decline bench press: 70kg 12 reps
machine squat 90kg
squat: 100kg 12 reps
45 degree leg press: 400kg 10 reps
barbell shoulder press infront: 50kg 12 reps
lat row : 90 10 reps
barbell shrug 85kg, 12 reps
deadlift: 130kg 12 reps
dumbell rows each arm: 46kg 12 reps
calves raises using 45 degree leg press, 200kg 12 reps
leg curls: 76kg 12 reps
dips: 8 reps, 18kg added

5 weeks in
weight 95kg, bf% unknown
strengths
decline bench press: 115kg 10 reps
machine squat 160kg deep
sqaut: 152kg 10 reps, stopped squat since legs are before my deadlift day
45 degree leg press: 480kg 12 reps,
barbell shoulder press infront: 75kg 12 reps
lat rows(fixed pull down): 127 12 reps
barbell shrugs: 125kg, 15 reps
deadlift: 195kg, 12 reps
dumbell rows each arm: 50kg, 12 reps <-- wont seem to go up
calve raise using 45 degree leg press: 320kg, 12 reps
leg curls 96kg 20 reps, gym doesnt go heavier
dips, 8 reps 36kg added

so far so good i think and ive lost a kilogram in last week, plus kept strength higher and higher

[ranging1]

OK little upset with 2dais bodyweight 94.2kg

BUT happy because strength has again gone up

2dai was my leg day
3 sets machine squat
2 sets lying leg curl
1 set seated leg curl
2 sets calve raises using 45 degree leg press

decided id do my calves again this week since they felt so good

strength increases were
machine squat 170kg 10 reps
lying leg curl was 96 and since it is at the bottom of the stack ive switched to seated leg curls
calves raises using 45 degree leg press were 340kg, 13 reps

so happy im stronger, unhappy that my weight isnt going up even though last night i increased my calories again

looking forward to my triceps and shoulders day 2mrow

also for side effects i think im loosing some more of my water weight

BUT im getting insomnia really bad some nights

some nights ill got o bed and out like a light bulb

other nights ill be lieing their till 4am in the morning, heart beating, sweating and thinking about gym 2morow, doing my missses, eating and university study

[ranging1]

OK good workout again 2dai

bodyweight is back up to 95kg

shoulders and triceps 2dai

routine
1 set dips
2 sets barbell shoulder press
1 set dumbell shoulder press
4 sets skull crushers
2 sets lateral machine raise
1 set tricep press down

and some abdominal work superset of 40 crunches, 40 lying leg raises, 40 crunches with legs raised, 40 double crunches

barbell shoulder press 78kg up again
lateral machine 78kg 10 reps, up also
skull crushers are up to 50kg 10 reps

very happy with 2dais outcome

ive eaten so far
BREAKFAST: 5 cups cereal, litre skim milk, glass juice, tin of tuna
pre workout: scoop no xplode
post workout: sports drink, whey protein, creatine
lunch: cup uncooked rice, 2 chicken breasts

water weight is BACK hard, think clear sign that test is really kicking in now, dont really like the water weight coz its ALL OVER MY BODY NOW, makes me appear ALOT bigger, but loss of definition i dont like

[gigabitbucket]

seems like alot of reps per set, did you ever post any pics, Good luck keep at it.

sorry , but you may want to listen to the diet guru's, hey its my biggest issue as well!!!!

[ranging1]

always thought 6-12 reps was a good target? it varies depending on exercise just because i find certain exercises i cant get good forum with 6 reps, or 12 reps is sometimes to high
calves and traps and some shoulders are always high reps coz i respond well with high reps in these muscle groups
havent posted pics up yet, next shot im gettin fotos off ma mate since hes just beeing a lazy bastard and not sending them
or im just going to take fotos in the gym either 2morow or day after

yea im aware of the diet issue BUT i really dont have the funds to up my protein intake, im still a student in university so struggling to afford my rice let alone things like tuna, chicken breast etc

2dais workout was not 2 bad, Bodyweight 95.2
3 sets stiff leg deadlifts
3 sets dumbell rows
2 sets lateral row
1 set shrugs

i did stiff leg deadlifts just because legs still hurt from previous leg workout, so thought id target ma glutes

130kg, 10 reps for stiff leg deadlifts, havent done them in awile so expect them to go up to 150 soonish

dumbell rows were 54kg, 8 reps up again

shrugs were same as last workout but guessing thats because they were fatigued from deads

looking forward to calves and biceps 2morow

diet 2dai was
5 cups cereal, litre skim milk, tin tuna, glass juice
pre workout: scoop NO XPLODE
post workout: powerade, whey protein, creatine
lunch: cup uncooked rice, 2 chcien breasts
snack 1: half cup cereal, egg whites
snack 2: half cup cereal, 2 tins tuna
dinner: tuna bake which is combination of skim milk (my request), tuna, rice, garlic and spices
Before bed: skim milk, scoop protein