help on work out

[dogue]

hi all iam new to this so plz be gentle well i have never really been a gym freak but i did start to put weight on and was sat about not doing much after getting laid off, so i guess i just woke up one day and thought i gunna make a change and thts all tht i have done, for 3 months all i did was carido to make sure this is what i really wanted then a home work out for a month then joined the gym and all is going well . i guess i just was some reasurance to keep going cause iam not seeing much change

HEIGHT
6.00 FT

WEIGHT
15 stone

DIET
morning chopped mixed fruit and 1ltr water

LUNCH
pasta and chicken or chicken on its own,tuna,or brown rice and fish,and protein shake 1-2 ltrs off water

TEA
really is same as above

CARDIO
i bike to the gym which is a up hill ride and normaly face head winds which make it harder so its about 20-35 mins all on how windy its is and dont wanna burn myself out before getting to the gym

WORKOUT
monday:chest/biceps
tuesday: back
wedensday: shoulders/triceps
thursday: legs
friday :chest/biceps

i dont always stick to these days and mix it up a bit so i have a days rest, and do about and hour and half each time

steroids iam using is test 400 2ml a week and 4 ml off testex a week

[energizer bunny]

http://forums.steroid.com/showthread.php?t=323516

first off take time to watch these videos...they will help you with understanding how to put a good diet together... then once youve done that....post in the diet section and youl get a lot of help in there...

[energizer bunny]

As for training...id stick empty stomache cardio a.m for 45 mins at low intensity mon-fri..and 30 mins after workout...if you dont want to do to much first then start off whith a.m cardio.....id advise on getting a heart rate monitor...but thats not essential.

i dont see a need to do chest and biceps twice a week...def not biceps as work them when doing other muscles...

maybe try something like this....
Chest
Back
Legs
Shoulders
Arms

[energizer bunny]

and to be fair mate....i dont think you need the steroids.....get your diet in check before using steroids.

[dogue]

thanks for tht bunny think i will stick to the 1 body part a day then .but i thought my diet was pretty ok. ie meaning there in no junk food in it and i will take your advice and watch the vids,but , and i guess like most newbies we wanna see gains and thts why we go on the steroids and this is what i see as an extra push to have a great looking body !!!!

[energizer bunny]

^^^^ yeah i can understand that mate...i did the same a few years ago...wish a hadent now though.....honestly mate if you get your diet and training on point ul see quick gains anyway....

your diet is not good at all....first off your only eating 3 meals a day and only 2 that have protein in....you should be aiming for atleast 5 meals...all with protein in....you dont have any EFAs.....i dont think youl make much progress even with steroids on that diet..money down the drain.

are you having a post workout shake? because if your not then i would add soon as pos when on this diet....

watch the videos and youl understand a whole lot more and head over to the diet section mate.

[dogue]

yeah thanks again bunny just watch part 1 and i see what you mean ,yeah going to have to split my diet up and get some more protein in there ,well i have jusr done 5 weeks course and was going for the ten week course but will put it on hold till i get my diet in order then post it up thanks again bunny

[energizer bunny]

have you just stoped a 10 week course after 5 weeks?

[dogue]

also have cnp pro mr shake after work outs and 4x2 cnp e2 creatine tablets and ov course muti vits

[dogue]

no not stoped the 10 week course yet but was going to !!! is there a problem with tht ?

[energizer bunny]

have you got a PCT planed?

[dogue]

lol am sorry a what?

[energizer bunny]

OK....well a PCT is...Post Cycle treatment or therapy.....it helps you recover your test levels after a cycle...helping you keep gains etc....after every cycle you should do a PCT. Not doing so can have bad side effects....the best option would be to finish your cycle since you have started and order your PCT meds immediately.

im not the best to be giving you advice on steroids and PCT...as i havent got much experience in that department....youd be best off heading to the steroid and PCT sections....explain your situation in a thread....explain that you have been on cycle for 5 weeks..dont have PCT...dont know what it is and you would like help..

[energizer bunny]

And also......start doing alot of research on steroids and PCT....for future reference.

[dogue]

hi bunny after watching all them vids this is what i have come up with ,and for the pct havent had replys back on tht might be just how i have worded it

egg on toast x2 pro:25g fat:12g carb:9g

chicken breast filets x6 200g fat ? carb ?

fish and rice 36.5g fat 0.1 carb 48g

tuna sandwich 25g fat 1.2 carb 9g

prawn salad 14.9g 1.2g 1.4g

CNP pro mr shake

off course this is split up though the day and would be taken at the right times

[marcus300]

Go to the AAS section and post your cycle,stats and diet and ask for help for PCT.

[energizer bunny]

well its alot better than the first diet...so its a good start...im no expert on diet..i can just help you with what i know...make sure the bread is wholewheat...brown rice...and get some EFAs...

take alook at this thread and follow the instructions...then post in the diet section not this one and youl get all the help you need....jamjamjnr is good at helping geting your macros right for your diet.

ill have to find it first

[energizer bunny]

and follow what Marcus has said and go to steroid section and post...

[energizer bunny]

http://forums.steroid.com/showthread.php?t=397085

follow this link down to jamyjamjnrs post...and follow those instructions