I just need some help...

[jcalz5]

hey guys, Im new to the site and I have found so much information but it seems there is just to much. I am having a few problems and I finally figured I would post and wee what kind of responses I get. Im 20 years old i weigh 187 LBS im 6 feet tall. The first week of september i will be starting a 10 week cycle of Test i will be taking 1cc per week. I will also be taking gold standerd whey Protein along with GNC glutimein and some Creitein i have not chosen yet. I have been lifting for about 4 years right now and have not seen the best results for the effort put in this is the reason I am starting test.

I understand it is not a miracle worker and I have to put in work, and that is something I am most def willing to do but I am having a problem with a workout routine. It just seems as if there are so many out there and I just do not know what to choose from. I am able to go to the gym 7 days a week if needed. So can someone help me out and give me some ideas for different workout routines for my first cycle? It will be greatly appreciated thanks...

[jcalz5]

sorry i dont mean one cc i have a 10mg vile i guess its m i dont have it in front of me so its one a week... if that helps im new to this as you can tell

[CptAmericaX]

BF% pct? or how about you post in the aa's Qand A

[AdamGH]

hey guys, Im new to the site and I have found so much information but it seems there is just to much. I am having a few problems and I finally figured I would post and wee what kind of responses I get. Im 20 years old i weigh 187 LBS im 6 feet tall. The first week of september i will be starting a 10 week cycle of Test i will be taking 1cc per week. I will also be taking gold standerd whey Protein along with GNC glutimein and some Creitein i have not chosen yet. I have been lifting for about 4 years right now and have not seen the best results for the effort put in this is the reason I am starting test.

I understand it is not a miracle worker and I have to put in work, and that is something I am most def willing to do but I am having a problem with a workout routine. It just seems as if there are so many out there and I just do not know what to choose from. I am able to go to the gym 7 days a week if needed. So can someone help me out and give me some ideas for different workout routines for my first cycle? It will be greatly appreciated thanks...

you could really fk up your hormone system permanently. So really be careful. Your natural test should be high enough for now. IMO, I think you would be better off waiting another 4 years. I know you could easily get over 200lbs in that time on your own. If you do it that way, youll know the gains are permanent.

What is your workout split now?

[Klimax]

Are you sure that so far you've done the right training and right dieting. If not, you should think about taking testo. Attention! Gyno isn't nice.

[jcalz5]

ya, i have been dieting correctly taking in a whole bunch of carbs here isa basic break down of what i do.

Bmr=(13.7X85)+(5 X 180.34) – (6.8 x 20)

1164.5 + 901.7-136


4000 calories a day
420 grams of protein a day

Meal 1: Pro/Carb

8 Egg Whites, 1 Scoop Of Whey Protein, 1 cup oatmeal

50g protein / 54g carbs / 5g fat



Meal 2: Pro/Fat

Lean Ground Beef, ¼ cup swiss cheese, green veggies

55g protein / 2g carbs / 20g fat



Meal 3: Pro/Carb

Chicken Breast, 1 and a half cup Brown Rice

55g protein / 64g carbs / 3g Fat
**Disclaimer: Meal 3 can be a pro/fat meal if you are ultra sensitive to carb intake.


Meal 4: Pro/Fat

2 Cans of Tuna, 1 Tbsp Full Fat Mayonnaise, Veggies

60g protein / 2g carbs / 13g Fat



Workout


Meal 5: PWO Nutrition

2 Scoops Whey Protein

40g protein / 0g fat



Meal 6: PPWO

Boneless Skinless Chicken Breast, ½ cup Brown Rice (Measured Uncooked)

50g protein / 70g carbs / 3g fat



Meal 7: Pro/Fat

Lean Protein of your choice(Eggs, Fish, Chicken, Steak, Ground Beef, Whey Protein, Turkey), 2 Tbsp Natural Peanut Butter
50g protein / 5g carbs / 18g fat



Meal 8: Before Bed

3 Scoops of Whey Protein, 1.5 Tbsp. Flax Seed Oil

60g protein / 3g carbs / 21g Fat


That turns into approximately 420 grams protein, 250 grams Carbs, and 83 grams of fat. This is roughly 3500 calories


Q: What are some good sources of complex carbohydrates?
A: Rice, Pasta, Whole Wheat Bread, Yams, Oatmeal


Eight-Day Training Cycle: One day training, one day rest
(One day on, one day off)
Day 1: Chest, biceps
Bench presses 3 sets 6- 8 reps
Incline bench presses 2 sets 6- 8 reps
Dips with added weights 2 sets 8-10 reps
Barbell curls 3 sets 6-10 reps
Dumbbell curls 2 sets 6-10 reps
Day 3: Thighs
Squats 3 sets 6-10 reps
Leg presses 2 sets 8-10 reps
Leg curls 2 sets 8-10 reps
Day 5: Shoulder, triceps
Presses behind neck 3 sets 6- 8 reps
Upright row 2 sets 8-10 reps
Side laterals 2 sets 8-10 reps
Lying triceps presses 3 sets 6-10 reps
Triceps pulley pushdown 2 sets 8-10 reps
Day 7: Back. calves
Chins with added weight 3 sets 8-10 reps
Lat pull to neck 2 sets 8-10 reps
Barbell bent-over row 2 sets 6-10 reps
Seated cable row 2 sets 6-10 reps
Standing calf raise 3 sets 8-12 reps
Seated calf raise 2 sets 8-12 reps



I had found this online and have been using it for a while. Thanks

[eatrainrest]

ya, i have been dieting correctly taking in a whole bunch of carbs here isa basic break down of what i do.

Bmr=(13.7X85)+(5 X 180.34) – (6.8 x 20)

1164.5 + 901.7-136


4000 calories a day
420 grams of protein a dayoverkill

Meal 1: Pro/Carb

8 Egg Whites, 1 Scoop Of Whey Protein, 1 cup oatmeal

50g protein / 54g carbs / 5g fateliminate whey



Meal 2: Pro/Fat

Lean Ground Beef, ¼ cup swiss cheese, green veggies

55g protein / 2g carbs / 20g fat
better off with leaner turkey and broccoili with EFA


Meal 3: Pro/Carb

Chicken Breast, 1 and a half cup Brown Rice
ok but this looksl iek a better pre workout meal to me

55g protein / 64g carbs / 3g Fat
**Disclaimer: Meal 3 can be a pro/fat meal if you are ultra sensitive to carb intake.


Meal 4: Pro/Fat

2 Cans of Tuna, 1 Tbsp Full Fat Mayonnaise, Veggies

60g protein / 2g carbs / 13g Fat
overkill protein.. 1-1.5 cans with EFA *rotated almond, walnut, fish, EVO


swap this meal with brown rice
Workout


Meal 5: PWO Nutrition

2 Scoops Whey Protein

40g protein / 0g fat
i go 3g creatine, 10g BCAA, 50g waxy followed by `1 hour later refeed with low GI carb, protein



Meal 6: PPWO

Boneless Skinless Chicken Breast, ½ cup Brown Rice (Measured Uncooked)

50g protein / 70g carbs / 3g fat



Meal 7: Pro/Fat

Lean Protein of your choice(Eggs, Fish, Chicken, Steak, Ground Beef, Whey Protein, Turkey), 2 Tbsp Natural Peanut Butter
50g protein / 5g carbs / 18g fat



Meal 8: Before Bed

3 Scoops of Whey Protein, 1.5 Tbsp. Flax Seed Oil

60g protein / 3g carbs / 21g Fat
no, go slow digesting liek lean beef with added EFA


That turns into approximately 420 grams protein, 250 grams Carbs, and 83 grams of fat. This is roughly 3500 calories


Q: What are some good sources of complex carbohydrates?
A: Rice, Pasta, Whole Wheat Bread, Yams, Oatmeal


Eight-Day Training Cycle: One day training, one day rest
(One day on, one day off)
Day 1: Chest, biceps
Bench presses 3 sets 6- 8 reps
Incline bench presses 2 sets 6- 8 reps
Dips with added weights 2 sets 8-10 reps
Barbell curls 3 sets 6-10 reps
Dumbbell curls 2 sets 6-10 reps
Day 3: Thighs
Squats 3 sets 6-10 reps
Leg presses 2 sets 8-10 reps
Leg curls 2 sets 8-10 reps
Day 5: Shoulder, triceps
Presses behind neck 3 sets 6- 8 reps
Upright row 2 sets 8-10 reps
Side laterals 2 sets 8-10 reps
Lying triceps presses 3 sets 6-10 reps
Triceps pulley pushdown 2 sets 8-10 reps
Day 7: Back. calves
Chins with added weight 3 sets 8-10 reps
Lat pull to neck 2 sets 8-10 reps
Barbell bent-over row 2 sets 6-10 reps
Seated cable row 2 sets 6-10 reps
Standing calf raise 3 sets 8-12 reps
Seated calf raise 2 sets 8-12 reps



I had found this online and have been using it for a while. Thanks

i thought uptop you said it was 4k not its 3.5k? anyway make the changes advised it will be more effective.. swap for leaner meats liek turkey breast