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Hello ,
I am newbie here. I live in Europe .
I lifted naturally from 16-26 yo . And then i did 2 incomplete cycles and 1 full cycle in 3 years . Currently i am at 6 feet 3 205 pounds at 15 % body fat .
Cycle history :
First cycle for bulk : Test enanthate - deca - dianabol ( i had deca dick problem and stopped DECA e on week 5 , i injected testosterone a few weeks after that until i got rid of Deca Dick )
2nd cycle for lean bulk : Test enathate 500 mgs - tren enathate 350 mgs 1-4 weeks ( i stopped taking tren at the 4th week due to bad side effects ) - gh 3 iu / day. Basically i ran testosterone and gh for a few months . First 2 cycles were total failure. I only increased my strength and added some non remarkable muscle mass .
3rd cycle for cut : Sustanon 500 mgs 1-12 weeks - masteron 400 mgs week 1-12 - tren acetate 300 mgs between 4th and 8th week ( i stopped after 4 weeks , i got very bad mood from high dose of trenbolone ) - clen starting at 50 mg - 75 mg - 75 mg -100 mg - 100 mgs from week 1-5 2 weeks off from clen then at 100 mgs from week 8-12 - winstrol 30 mgs from week 6 to 12 - anavar 30 mgs from 2nd to 5th week - gh 3 iu fasted in the morning . I actually god rid of around 8 percent body fat with my 3rd cycle and added some lean muscle to chest , shoulders , back and arms . I lacked a good , experienced coach to guide me through the cycles. I lost some of the muscle mass that i added on the 3rd cycle after the cycle up to now. I also need some tips regarding how to keep most of the gains between the cycles ( i keep eating high protein and not miss a single workout between cycles of course ). But overall 3rd cycle changed my body composition remarkably.
For my next cycle , will grind to add 17 pounds of clean mass with as little fat as possible , no bloating , no fake size with water retention hopefully.My next planned bulk cycle :
Testo enathate 500 mgs 1-12 weeks
Tren enathate 200 mgs ( higher doses give me bad sides ) 1-10 weeks. I still try to find my sweet spot dosage for tren after not completing my previous cycles . I like the high libido , confidence , aggression , lean mass and strength gains from trenbolone and i do not intend to quit taking it despite my bad past experiences with mental side effects ( it made me lathergic and depressed at high doses , first 3 weeks i felt amazing and problems started from 4th week on ) and insomnia.
Anavar 20 mgs per day 1-8 weeks
Lantus 20 iü ( may increase or decrease according to blood glucose levels weekly ). I consider excluding this one as a result of warnings from experineced members on this forum.
Gh 3 iü 2 injections 1,5 iü in the morning fasted , 1,5 iu 45 minutes before workout )
I do push pull legs , work out 6 days a week with 1 day off . I train abs twice a week. And cardio around 40 minutes at least 4 days a week . Inclined walk at 3 mph on treadmill. I do progressive overload , trying to up the rep or weight lifted each week.
Push 1 All sets to failure
Bench press 3 sets 8-12 reps
Incline dumbell press 4 sets 8-12 reps
Dips 3 sets to failure
Dumbell fly 4 sets 12-15 reps
Smith Machine Shoulder Press 3 sets 12-15 reps
Cuffed Cable Lateral Rises 3 sets 12-15 reps
Dumbell Rear Delt Fly 4 sets first 2 sets 10-12 reps last 2 sets 12-15 reps
Overhead Triceps Extention 4 sets 10-12 reps
Triceps Pushdown 4 sets 10-12 reps
Reverse Grip Pushdown 4 sets 10-15 reps
Pull 1 All sets to failure
Lat Pulldown 3 sets 8-12 reps
One Arm Machine Row 4 sets 8-12 reps
Barbell Row 4 sets 10-15 reps
One Arm Lat Pulldown 3 sets 12-15 reps
Straight Arm Rope Pulldown 4 sets 12-15 reps
Face Pull 4 sets 12-15 reps
Shrugs 3 sets 8-12 reps
Biceps Curl Machine 4 sets 10-15 reps
Hammer Curl 4 sets 8-12 reps
Cable One Arm Hammer Curl 4 sets 10-15 reps
Leg 1 All sets to failure unless not written RIR
Squat 2 sets 8-12 reps RIR 1
Leg Press 3 sets 8-12 reps RIR 1
Romanian Deadlift 3 sets 10-15 reps
Single Leg Extention 2 sets 12-15 reps
Hip Adduction 3 sets 12-15 reps
Leg Extention 3 sets 12-15 reps
Leg Curl Machine 3 sets 10-15 reps
Calf Machine 3 sets 10-12 reps
Hyperextention 3 sets 10-15 reps
Push 2 All Sets To Failure
Incline Machine Press 3 sets 8-12 reps
Flat Bench Dumbell Press 4 sets 8-12 reps
Machine Fly 4 sets 10-15 reps
Machine Shoulder Press 3 sets 8-12 reps
Machine Lateral Raises 4 sets 12-15 reps
Pec Deck Rear Delt Fly 4 sets 12-15 reps
Z Bar Skull Crushers 4 sets 10-15 reps
Cuffed Cable Lateral Raises 4 sets 10-12 reps
Triceps Pushdown 4 sets 10-15 reps
Pull 2 All Sets To Failure
Barbell Row 3 sets 8-12 reps
Dumbell Row 4 sets 8-12 reps
Machine Row 4 sets 10-15 reps
Straight Bar Cable Row 3 sets 12-15 reps
Face Pull 4 sets 12-15 reps
Shrugs 3 sets 8-12 reps
İncline Bench Dumbell Curl 4 sets 12-15 reps
Rope Hammer Curl 4 sets 10-15 reps
Chin Ups 3 sets to failure
Z Bar Reverse Curl 4 sets 8-12 reps
Leg 2 All sets to failure unless not written RIR
Hack Squat 2 sets 8-12 reps RIR 1
Leg Press 3 sets 8-12 reps RIR 1
Lunge 3 sets to failure
Leg Extention 2 sets 12-15 reps
Hip Abduction 3 sets 12-15 reps
Single Leg Curl 3 sets 12-15 reps
Calf Raises 3 sets 10-15 reps
Calf Machine 3 sets 10-12 reps
Diet : ( I add some broccoli or other vegetables to each meal )
Meal 1
5 egg whites + 2 full eggs
Oatmeal 65 grams mixed with 1 scoop of whey protein isolate and 500 ml almond milk
Peanut Butter 15 grams
Meal 2
Chicken Breast 150 grams
Basmati Rice 35-40 grams
Almonds 15 grams
Meal 3
Chicken Breast 150 grams
Basmati Rice 35-40 grams
Meal 4 ( preworkout meal )
Chicken Breast 150 grams
Basmati Rice 35-40 grams
1 medium sized banana
Intra workout
1 scoop maltodextrin + eaa + bcaa + 6 grams citruline malate + 1 gram salt + 5 grams creatine
Meal 5 ( post workout )
Rice Flour 70 grams mixed with 2 scoops of Isolate Whey + 15 grams Honey + 25 grams Peanut Butter + 1 medium sized banana
Meal 6
Boiled Potatoes 300 grams
Chicken Breast 150 grams
I leave 3 hour gap between the meals.
Supplements and Protectives
Maltodextrin
EAA
BCAA
CITRULINE MALATE
CREATINE
GLUTAMINE
WHEY PROTEIN ISOLATE
ZINC + MAGNESIUM + CALCIUM
KIDNEY SUPPORT
LIVER SUPPORT
MILK THISTLE
VITAMIN C
VITAMIN B COMPLEX
VITAMIN D3
NAC
PREBIOTIC + PROBIOTIC
OMEGA 3
MULTIVITAMIN + MINERAL COMPLEX
My current macros to start : fat 63 grams carbs 326 grams protein 304 grams calories : 3165 kcal to start out , i will track my weight , body fat , measurements, eye test in the mirror and gradually increase calories since i am on a clean bulk . I post a few pics of mine as well .
What you guys think about my next planned cycle ? Your input on diet , training and cycle will be much appreciated.
I am newbie here. I live in Europe .
I lifted naturally from 16-26 yo . And then i did 2 incomplete cycles and 1 full cycle in 3 years . Currently i am at 6 feet 3 205 pounds at 15 % body fat .
Cycle history :
First cycle for bulk : Test enanthate - deca - dianabol ( i had deca dick problem and stopped DECA e on week 5 , i injected testosterone a few weeks after that until i got rid of Deca Dick )
2nd cycle for lean bulk : Test enathate 500 mgs - tren enathate 350 mgs 1-4 weeks ( i stopped taking tren at the 4th week due to bad side effects ) - gh 3 iu / day. Basically i ran testosterone and gh for a few months . First 2 cycles were total failure. I only increased my strength and added some non remarkable muscle mass .
3rd cycle for cut : Sustanon 500 mgs 1-12 weeks - masteron 400 mgs week 1-12 - tren acetate 300 mgs between 4th and 8th week ( i stopped after 4 weeks , i got very bad mood from high dose of trenbolone ) - clen starting at 50 mg - 75 mg - 75 mg -100 mg - 100 mgs from week 1-5 2 weeks off from clen then at 100 mgs from week 8-12 - winstrol 30 mgs from week 6 to 12 - anavar 30 mgs from 2nd to 5th week - gh 3 iu fasted in the morning . I actually god rid of around 8 percent body fat with my 3rd cycle and added some lean muscle to chest , shoulders , back and arms . I lacked a good , experienced coach to guide me through the cycles. I lost some of the muscle mass that i added on the 3rd cycle after the cycle up to now. I also need some tips regarding how to keep most of the gains between the cycles ( i keep eating high protein and not miss a single workout between cycles of course ). But overall 3rd cycle changed my body composition remarkably.
For my next cycle , will grind to add 17 pounds of clean mass with as little fat as possible , no bloating , no fake size with water retention hopefully.My next planned bulk cycle :
Testo enathate 500 mgs 1-12 weeks
Tren enathate 200 mgs ( higher doses give me bad sides ) 1-10 weeks. I still try to find my sweet spot dosage for tren after not completing my previous cycles . I like the high libido , confidence , aggression , lean mass and strength gains from trenbolone and i do not intend to quit taking it despite my bad past experiences with mental side effects ( it made me lathergic and depressed at high doses , first 3 weeks i felt amazing and problems started from 4th week on ) and insomnia.
Anavar 20 mgs per day 1-8 weeks
Lantus 20 iü ( may increase or decrease according to blood glucose levels weekly ). I consider excluding this one as a result of warnings from experineced members on this forum.
Gh 3 iü 2 injections 1,5 iü in the morning fasted , 1,5 iu 45 minutes before workout )
I do push pull legs , work out 6 days a week with 1 day off . I train abs twice a week. And cardio around 40 minutes at least 4 days a week . Inclined walk at 3 mph on treadmill. I do progressive overload , trying to up the rep or weight lifted each week.
Push 1 All sets to failure
Bench press 3 sets 8-12 reps
Incline dumbell press 4 sets 8-12 reps
Dips 3 sets to failure
Dumbell fly 4 sets 12-15 reps
Smith Machine Shoulder Press 3 sets 12-15 reps
Cuffed Cable Lateral Rises 3 sets 12-15 reps
Dumbell Rear Delt Fly 4 sets first 2 sets 10-12 reps last 2 sets 12-15 reps
Overhead Triceps Extention 4 sets 10-12 reps
Triceps Pushdown 4 sets 10-12 reps
Reverse Grip Pushdown 4 sets 10-15 reps
Pull 1 All sets to failure
Lat Pulldown 3 sets 8-12 reps
One Arm Machine Row 4 sets 8-12 reps
Barbell Row 4 sets 10-15 reps
One Arm Lat Pulldown 3 sets 12-15 reps
Straight Arm Rope Pulldown 4 sets 12-15 reps
Face Pull 4 sets 12-15 reps
Shrugs 3 sets 8-12 reps
Biceps Curl Machine 4 sets 10-15 reps
Hammer Curl 4 sets 8-12 reps
Cable One Arm Hammer Curl 4 sets 10-15 reps
Leg 1 All sets to failure unless not written RIR
Squat 2 sets 8-12 reps RIR 1
Leg Press 3 sets 8-12 reps RIR 1
Romanian Deadlift 3 sets 10-15 reps
Single Leg Extention 2 sets 12-15 reps
Hip Adduction 3 sets 12-15 reps
Leg Extention 3 sets 12-15 reps
Leg Curl Machine 3 sets 10-15 reps
Calf Machine 3 sets 10-12 reps
Hyperextention 3 sets 10-15 reps
Push 2 All Sets To Failure
Incline Machine Press 3 sets 8-12 reps
Flat Bench Dumbell Press 4 sets 8-12 reps
Machine Fly 4 sets 10-15 reps
Machine Shoulder Press 3 sets 8-12 reps
Machine Lateral Raises 4 sets 12-15 reps
Pec Deck Rear Delt Fly 4 sets 12-15 reps
Z Bar Skull Crushers 4 sets 10-15 reps
Cuffed Cable Lateral Raises 4 sets 10-12 reps
Triceps Pushdown 4 sets 10-15 reps
Pull 2 All Sets To Failure
Barbell Row 3 sets 8-12 reps
Dumbell Row 4 sets 8-12 reps
Machine Row 4 sets 10-15 reps
Straight Bar Cable Row 3 sets 12-15 reps
Face Pull 4 sets 12-15 reps
Shrugs 3 sets 8-12 reps
İncline Bench Dumbell Curl 4 sets 12-15 reps
Rope Hammer Curl 4 sets 10-15 reps
Chin Ups 3 sets to failure
Z Bar Reverse Curl 4 sets 8-12 reps
Leg 2 All sets to failure unless not written RIR
Hack Squat 2 sets 8-12 reps RIR 1
Leg Press 3 sets 8-12 reps RIR 1
Lunge 3 sets to failure
Leg Extention 2 sets 12-15 reps
Hip Abduction 3 sets 12-15 reps
Single Leg Curl 3 sets 12-15 reps
Calf Raises 3 sets 10-15 reps
Calf Machine 3 sets 10-12 reps
Diet : ( I add some broccoli or other vegetables to each meal )
Meal 1
5 egg whites + 2 full eggs
Oatmeal 65 grams mixed with 1 scoop of whey protein isolate and 500 ml almond milk
Peanut Butter 15 grams
Meal 2
Chicken Breast 150 grams
Basmati Rice 35-40 grams
Almonds 15 grams
Meal 3
Chicken Breast 150 grams
Basmati Rice 35-40 grams
Meal 4 ( preworkout meal )
Chicken Breast 150 grams
Basmati Rice 35-40 grams
1 medium sized banana
Intra workout
1 scoop maltodextrin + eaa + bcaa + 6 grams citruline malate + 1 gram salt + 5 grams creatine
Meal 5 ( post workout )
Rice Flour 70 grams mixed with 2 scoops of Isolate Whey + 15 grams Honey + 25 grams Peanut Butter + 1 medium sized banana
Meal 6
Boiled Potatoes 300 grams
Chicken Breast 150 grams
I leave 3 hour gap between the meals.
Supplements and Protectives
Maltodextrin
EAA
BCAA
CITRULINE MALATE
CREATINE
GLUTAMINE
WHEY PROTEIN ISOLATE
ZINC + MAGNESIUM + CALCIUM
KIDNEY SUPPORT
LIVER SUPPORT
MILK THISTLE
VITAMIN C
VITAMIN B COMPLEX
VITAMIN D3
NAC
PREBIOTIC + PROBIOTIC
OMEGA 3
MULTIVITAMIN + MINERAL COMPLEX
My current macros to start : fat 63 grams carbs 326 grams protein 304 grams calories : 3165 kcal to start out , i will track my weight , body fat , measurements, eye test in the mirror and gradually increase calories since i am on a clean bulk . I post a few pics of mine as well .
What you guys think about my next planned cycle ? Your input on diet , training and cycle will be much appreciated.
