How many calories are you getting?
I'm on my 3rd week of my first cycle of Test Prop at 600/week. My diet is pretty lean and very little fats and I'm eating regularly 5 - 6 times a day but am not getting any larger. I work out every second day at the gym with 45 min of hard cardio.
What am I doing wrong since I'm not getting any bigger muscles?
Thanks for your input.
How many calories are you getting?
Eat more. Do less cardio.
SFW and GFH
You NEED fat to grow.
how old are you?
Not enough info about you. Most people fail to eat right. Bodybuilding is 80% diet IMHO. You can workout every day but if your diet is shyt you aren't going to gain. You definitely need fat in your diet so don't worry about going to low. I also think you're doing too much cardio.
Let us know what you're doing workout wise and how many calories you're getting in including what your macros look like.
As the other guys said, diet, particularly calories from good sources are integral to AAS success.
I had a similar problem with my second cycle. I was consuming about 2000 to 2500 kcals a day, and wasn't gaining anything. As soon as I increased my carbohydrate intake by 500-600kcals and protein by around 300 kcals, I started gaining 2 or 3 lbs per week ( about a kilo). Carbohydrates hold more than ten times as much water per molecule compared to protein too. So if it's basic all over mass you want, and mixed gains during bulking, you've got to eat an adequate amount of carbohydrate (CHO). Also CHO keeps the energy stores in your muscles, in the form of glycogen. Glycogen makes muscles look fuller and assist in the metabolism of fats and proteins. CHO and glycogen also aids in your training, enabling you to power through workouts with more intensity, and enables you to lift more weight safely. This, in turn, increases catabolism, the breakdown of muscle fibres during training. After your workout, when protein and CHO intake is crucial, these broken down muscle fibres or cells, are repaired to be larger and stronger...anabolism.
In short, you can take enough steroids to sink a battleship, but if your diet is full of shortcomings, then your progress will be inadequate and painfully slow. A first cycle is usually a steep learning curve for athletes, and this can prove to be either a disappointment or a fulfilling experience. Most newbies sadly fall into the former. However, with the internet and guys on forums like AM with loads of experience, the poor results can often be reversed or at least minimised if their advice is absorbed and followed.
The only other possibility, if your diet and training are pucka, is the possibility you may have duff, counterfeit, or underdosed gear. Can you be sure you've got a genuine product?
45 min of cardio is WAY too much of you are trying to grow. Incorporate HIIT instead, get more fat in your diet, and post up your workout. If I see a bunch of isolation work, I am going to hunt you down. LOL
I'm sure its the genuine product. I am having a problem with the diet. Breakfast is a bowl of oatmeal with blue berries and skim milk and no sugar, snack of unbleached almonds and water, lunch is pasta which is usually lasagna or spaghetti with a sandwich of salmon or tuna (no mayo), snack is more almonds with some water. Dinner could be chicken breast (baked) and half a plate of veggies 1/2 a baked potatoe and orange juice. Almonds are limited to 20 - 30 max/day.
On workout day which is 3 x/week I take in 31 g of protein powder with skim milk before workout and within 30 min after. I also do my pin of 200 of test prop 30 min before my workout.
I need some help with my diet.
My workout takes 2 hrs including my 45 min of cardio which I will cut down to 30.
I'm 48, 6'2", 198 lbs now.
Well, for starters, you eat like a bird. Your food choices are great, but I'd double it. Put some olive oil on the pasta, bump up to at least 2% milk (fat is your friend), have a shake with breakfast and another in the afternoon every single day. This will add on around 1500-2000 healthy calories alone.
Here's a good shake:
2 cups milk
2-3 tablespoons of peanut butter
2 vanilla greek yogurts
couple scoops of ovaltine or chocolate flavoring
IMO..eat more,i don't o cardio unless im cutting..but thats me and theres a few reasons i don't do alot of lazys not one of em i like to do it. anyway.....from my exp (prop my fav aas) it dosen't let me put on any fat,im not saying eat dirty but up the carb intake if yr doing cardio.ive used prop as a stand alone and got grate gains,not huge,but dry solid muscle.
Second, for a 200lbs guy you should be eating 300-350g of protein daily, with some carbs depending on how much fat or dont want to put on and you def need to eat at least about 100g of fat a day.
So, 350g of protein, 100-150g of fat and the rest carbs. If you get fat cut back on the carbs if too lean add more carbs. Cardio 30min is fine but do it on your days off from lifting.
Food choices:eggs, cheese, beef, poultry, fish, pork, butter, fruit, vegetables, patatoes, oats, cottage cheese, olives, olive oil, nuts and so on. Juices will get you fat they are loaded with sugar..i really dont care for them. Eat a patatoe instead or have a glass of milk
Eat whole foods and you will be fine
Ok...I'll try the 100 mg pin each day to keep the levels up. I thought about that but I'm pretty new to this. I need as much help with food ideas and workout stuff. I really appreciate all the help that each of you is giving me. I'm pretty lean right now, actually mostly skin and bones. The muscle that has started to develop is well defined but not very big. I just increased the weight level today and had a high cal protein shake before the workout.
I don't drink juices other than 100 % pure orange juice upon waking. Too much sugar for me.
But starting tomorrow when I get up I'll start the 100 mg pin each day to a max of 600 mg/week. Thanks again for all your help people. Just please keep it coming and I'll let you know with regular updates.
That makes total sense. Put your test levels into the stratosphere before you take care of the basics. This will work out well!
after handing out advice, i went rite back to 100mg ed, i did a pin count...lol at last post i was at 200e2d...and lets keep it real the pip on one ML of prop is not an issue .....i switch from one butt to other/delt-delt-butt-butt