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platueapus
New member
Age: 23
Height: 5'10
Weight: 172
Bodyfat: 8-9%
I am here to hopefully get some advice on my first cycle. I have been trying to bulk and put on size for almost 2 years now, and in that time I have only managed to gain maybe 5 pounds at the most. I have seen and read previous threads that people have started with the same problem that I have, not being able to gain size, and their problem was all because of a poor diet. I don't think this is my problem. A few years ago me and a group of friends got into bodybuilding. We actually all trained together and ended up doing a small local bodybuilding show about a year later. Since then, they have gone through periods of bulking and cutting and have put on a good amount of size. Me, on the other hand, have stayed relatively the same. I made some pretty steady strength gains through my recent attempts at bulking, but those plateaued fairly quickly. So here I am. Lifting Heavy, eating like a cow, and unable to put on size.
Because of my previous research, I already know you guys are going to ask to see what my diet and training looks like, so I will get to that first. I have been logging my diet for the last 5 months, and it stays pretty much the same for the most part.
Diet:
8:00am (breakfast)
4 whole eggs
2 scoops whey protein
1 cup dry oats
1 banana
11:00am
6 oz chicken breast
1 cup uncooked brown rice
1/2 cup black beans
1 apple
2:00pm (pre-workout meal)
2 scoop whey protein
1 cup dry oats
2 tbl peanut butter
5:00pm (post workout meal)
2 scoop whey protein
32 oz gatorade
6:00pm (post-post workout meal)
6 oz chicken breast
2 cup uncooked brown rice
1/2 cup black beans
2 cup green veggie (broccoli or green beans)
8:00pm
4 whole eggs
4 oz ground beef
1/2 black beans
11:00pm (before bed)
1 cup cottage cheese
2 tbl peanut butter
Training:
Sunday - Legs
Squat - 4x8
Leg Press - 4x8
Lunges - 4x12 each leg
Superset Quad Extension and Hamstring Curl 3x12
Standing Calf 3x12
Seated Calf 3x15
Monday - Chest
Incline Bench - 4x8
Flat Bench - 4x8
Decline Bench - 4x8
Incline Flies - 4x12
Chest Dips - 3x to failure
Tuesday-Off
Wednesday - Back
Bent Over Row - 4x8
T-Bar Row - 4x8
Deadlift - 4x8
Lat Pulldown - 3x10
Seated Row - 3x12
Thursday - Shoulders
Shoulder Press - 4x8
Upright Row - 4x10
Superset Front Raises and Laterall Raises 4x12
Barbell Shrugs - 3x8
Dumbell Shrugs - 3x12
Friday - Arms
Barbell Curl - 4x8
Incline Dumbell Curl - 4x8
Preach Iso Curl- 4x12
Close Grip Bench - 4x8
SkullCrushers - 4x8
Weighted Dips - 4x to failure
Any critique or changes you would make to my diet and training are welcome. The diet isn't always how things go, but this is pretty much a staple of everything 99% of the time. For the training, this is the plan I have been doing for a while, try to lift heavy on compounds lifts and higher reps on the shapers. Trying to get the pump, lift as heavy as possible, and create hypertrophy seems to be the general consensus on how to create quality muscle gains.
Now for the cycle I would like to run. I don't want to overdue things. My goal is to put on size. I would prefer lean quality gains over water weight. I am not looking for the gear to do all the work for me. I have been working my ass of in the gym for many years. I feel that my body is at a platue and a cycle could really benefit me. I have done a lot of research and this is the layout that I have come up with. Please help me with anything you would change.
CYCLE:
1-10 Test E, 250 mg per week
1-6 Tbol, 60 mg ED
1-12 Arimidex, .25 mg eod
1-12 N2Guard
1-6 Forged Liver
9-12 HCGenerate
PCT:
13-16 Clomid 25mg ED
13-16 Forma Stanzol
13-16 Unleashed
13-16 DAA
From the research that I have done, this is a pretty good layout for a first cycle. But, I am also very new to this, so what do I know. Thank you in advance for any help that is given. Everything is much appreciated.
Height: 5'10
Weight: 172
Bodyfat: 8-9%
I am here to hopefully get some advice on my first cycle. I have been trying to bulk and put on size for almost 2 years now, and in that time I have only managed to gain maybe 5 pounds at the most. I have seen and read previous threads that people have started with the same problem that I have, not being able to gain size, and their problem was all because of a poor diet. I don't think this is my problem. A few years ago me and a group of friends got into bodybuilding. We actually all trained together and ended up doing a small local bodybuilding show about a year later. Since then, they have gone through periods of bulking and cutting and have put on a good amount of size. Me, on the other hand, have stayed relatively the same. I made some pretty steady strength gains through my recent attempts at bulking, but those plateaued fairly quickly. So here I am. Lifting Heavy, eating like a cow, and unable to put on size.
Because of my previous research, I already know you guys are going to ask to see what my diet and training looks like, so I will get to that first. I have been logging my diet for the last 5 months, and it stays pretty much the same for the most part.
Diet:
8:00am (breakfast)
4 whole eggs
2 scoops whey protein
1 cup dry oats
1 banana
11:00am
6 oz chicken breast
1 cup uncooked brown rice
1/2 cup black beans
1 apple
2:00pm (pre-workout meal)
2 scoop whey protein
1 cup dry oats
2 tbl peanut butter
5:00pm (post workout meal)
2 scoop whey protein
32 oz gatorade
6:00pm (post-post workout meal)
6 oz chicken breast
2 cup uncooked brown rice
1/2 cup black beans
2 cup green veggie (broccoli or green beans)
8:00pm
4 whole eggs
4 oz ground beef
1/2 black beans
11:00pm (before bed)
1 cup cottage cheese
2 tbl peanut butter
Training:
Sunday - Legs
Squat - 4x8
Leg Press - 4x8
Lunges - 4x12 each leg
Superset Quad Extension and Hamstring Curl 3x12
Standing Calf 3x12
Seated Calf 3x15
Monday - Chest
Incline Bench - 4x8
Flat Bench - 4x8
Decline Bench - 4x8
Incline Flies - 4x12
Chest Dips - 3x to failure
Tuesday-Off
Wednesday - Back
Bent Over Row - 4x8
T-Bar Row - 4x8
Deadlift - 4x8
Lat Pulldown - 3x10
Seated Row - 3x12
Thursday - Shoulders
Shoulder Press - 4x8
Upright Row - 4x10
Superset Front Raises and Laterall Raises 4x12
Barbell Shrugs - 3x8
Dumbell Shrugs - 3x12
Friday - Arms
Barbell Curl - 4x8
Incline Dumbell Curl - 4x8
Preach Iso Curl- 4x12
Close Grip Bench - 4x8
SkullCrushers - 4x8
Weighted Dips - 4x to failure
Any critique or changes you would make to my diet and training are welcome. The diet isn't always how things go, but this is pretty much a staple of everything 99% of the time. For the training, this is the plan I have been doing for a while, try to lift heavy on compounds lifts and higher reps on the shapers. Trying to get the pump, lift as heavy as possible, and create hypertrophy seems to be the general consensus on how to create quality muscle gains.
Now for the cycle I would like to run. I don't want to overdue things. My goal is to put on size. I would prefer lean quality gains over water weight. I am not looking for the gear to do all the work for me. I have been working my ass of in the gym for many years. I feel that my body is at a platue and a cycle could really benefit me. I have done a lot of research and this is the layout that I have come up with. Please help me with anything you would change.
CYCLE:
1-10 Test E, 250 mg per week
1-6 Tbol, 60 mg ED
1-12 Arimidex, .25 mg eod
1-12 N2Guard
1-6 Forged Liver
9-12 HCGenerate
PCT:
13-16 Clomid 25mg ED
13-16 Forma Stanzol
13-16 Unleashed
13-16 DAA
From the research that I have done, this is a pretty good layout for a first cycle. But, I am also very new to this, so what do I know. Thank you in advance for any help that is given. Everything is much appreciated.
