I would like to introduce myself as I am new to these forums, I would also welcome some advice on my first cycle. I will give you a quick history of my work out routine and my daily diet. I would like to thanks all of you in advance since you have already provided me with much information.
I am 35-year-old, 5’8” and weight 150lbs. I have been weight training and excising on and off for over 15 years. My best weight was while in my 20’s during a three-year consistent training schedule where I was 158lbs, at the time I was not to concerned with stats so I do not have them to compare to now.
For the last year and a half my workout routine varied but currently it is a 5-day a week rotation, working out M, T, W, F, and Sa. I usually wake up around 5 am to prep (food and pre-work out supplements) for a one-hour workout session from 6-7am. Time does vary, give or take 30 minutes this will also pertain to my eating habits.
Daily routine is as follows…
Monday – Chest and Triceps
Warm-Up: 35lbs bench press 10-12 reps.
Workout: Chest
Bench Press: 110lbs 3 set of 10
Incline Dumbbells: 45lbs 3 set of 10
Cable Crossovers: 50lbs 3 set of 10
Decline Press 100 3 set of 10
Workout: Triceps
Skull Crushers: 50lbs 3 set of 10
Cable Rope Extension: 35lbs 3 set of 10
Kick Backs: 20lbs 3 set of 10
Bench Dips: 50-100
Workout: Calves
Seated Calf Raises: 65lbs 100
Tuesday – Back and Biceps
Warm-Up: Stretch and Pulls Ups
Workout: Back
Seated Rows: 130lbs 3 set of 10
Laying T-Bar: 45lbs 3 set of 10
Pull Downs: 110lbs 3 set of 10
One Arm Row: 40lbs 3 set of 10
Workout: Biceps
Preacher Curls: 50lbs 3 set of 10
Concentration Curls: 20lbs 3 set of 10
Overhead Cable Curls: 40 3 set of 10
Dumbbell Curl: 20lbs 3 set of 10
Workout: Abs
Sit Ups: 50
Bicycle Kicks: 50
Leg Ups: 50
Wednesday – Legs
Workout: Quadriceps
Single Leg Press: 80lbs 3 set of 10
Leg Extensions: 120lbs 3 set of 10
Lunges: 100
Workout: Hamstrings
Lying Leg Curls: 60lbs 3 set of 10
Stiff Legs Dumbbells: 40lbs 3 set of 10
Standing Leg Curls 30lbs 3 set of 10
Workout: Calves
Seated Calf Raises: 65lbs 100
Workout: Stretch
Thursday – Off
Friday – Shoulders and Traps
Workout: Shoulders
Arnold Dumbbell Press: 45lbs 3 set of 10
Dumbbell Raises/Iron Crosses/Should Rotate 3 set of 10 each
Rocky Presses: 65lbs 3 set of 10
Workout: Traps
Barbell Front Shrugs: 125lbs 3 set of 10
Barbell Behind Shrugs: 125lbs 3 set of 10
Dumbbell Upright Rows: 25lbs 3 set of 10
Workout: Abs
Sit Ups: 50
Bicycle Kicks: 50
Leg Ups: 50
Saturday - Start Monday New Cycle Begins
Sunday - Off
Once a month I will do a burn out session for each exercise where I will do my absolute max for 8 reps and then drop the weight to about ¼ of the max and do 12-15 reps until spent.
I’m pretty good with my diet; I eat for the purpose of eating. I do not have any emotional attachment for flavor of food. This makes it pretty simple for me to not have any unnecessary desires. When I cheat and want something sweet I grab a box of raisins or have some unscheduled fruit. Once a week we go to sushi and I usually only order Tuna based items. Any other rare occasion what we eat out I stick with a chicken and vegetable type dish. My calorie intake ranges from 2400-2800 daily. This usually fluctuates on whether or not I have a protein shake after work/before dinner. I have a daily chart broken by grams per meal, if anyone is interested. Here is the break down…
Pre- Workout: 600 am
Whole Wheat Oatmeal
Brown Sugar
4 Egg Whites
Whey Protein Drink
Breakfast: 800am
2 Chicken Breasts (Workout Days)
Brown Rice
Vegetables
9 Egg White Vegetable Omelet (Non Workout Days)
Mid-Morning Snack: 1100am
Chicken Breast
Brown Rice
Vegetables
Lunch: 100pm
2 Chicken Breasts
Pinto Beans
White Rice
Vegetables
Mid Afternoon Snack: 300pm
Chicken Breast
Brown Rice
Vegetables
Late-Afternoon Snack: 500pm
Muscle Milk Protein Shake
Dinner: 630pm
Chicken Breast
Pasta/Rice
Vegetables
Bedtime: 900pm
Casin Protein Shake
Yes, I eat a lot of chicken, all day everyday. About once a week we will have steak but this gives you a very good idea of my eating habits. Here is a quick glance of what my daily intake totals are
Cals Fat Cholesterol Sodium Carbs Fiber Protein Sugars
250 30g 400-450mg 2100mg 250g 25g 200g 15g
As part of my routine I also take a few supplements that include Flax, Fish-Oil, Whey, Casin, Super Pump, Size-On. I am going to be curious on how this should/could fit into the cycle.
Ok, here is where I would like some help. What I have so far is a bottle of Dimethabolin, HCGenerate, Life Support, Unleashed and Post Cycle. I have access to Dostinex and Nolvedex at the local pharmacy. Should I include these into my cycle, if so, how? What my thoughts are on how to take them are as followed
1-4 weeks Dime/HCG
4-8 weeks Unleashed/PC
Is there something else I should add to this? Is this ok for a first timer? Also, how should I rotate in the supplements I have? Should I be taking a creatine while on a cycle? Many of these small questions cannot seem to find the answer too. My over all goal from the cycle is to gain about 8-12 lbs. of muscle while losing a 3-4 lbs. of fat to allow for visible definition of muscle.
I am very glad I cam across this forum and look forward to hearing the advice you guy have to offer.