the_rouge
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Hi Guys,
Ok so as im soon to be starting first cycle i wanted to ask the more experienced people here, what they have learnt in how to keep those hard earned gains. I have heard so many disaster stories and ive even read many advanced users saying if only they knew then what they know now. Well i guess i didnt want to jump in head first only to end up exactly where i started in 3 months time. I appreciate there will be losses but i was hoping if i get everything in check at least i can make 2 steps forward and only 1 back. So any advice on diet changes, when to increase intaces on foods, longer PCT , maybe?
Anyhows your inputs will be greatly appreciated as i know there are people here with much more experience than me,
Heres my stats and diet/routine/cycle details
STATS
Age: 32
Height: 183 cm
Weight: 81.4Kg
BF: 17%
Time lifting: 3 years
Goal: 86KG
DIET
Cals 3200
40%P, 40%C, 20%F
6 meals/day
Macros all in place and all food is weighed out
ROUTINE (not sure if i should mess with this too much, as its served me well, but open to ideas)
All 5sets of 4-6 reps (when i can lift with 6 reps i will add more weight the following week)
DAY 1 – PULL
Deadlifts or Power Cleans
Bent Over Rows or Wide Grip Chins
Barbell Curls or Close Grip Underhand Chins
DAY 2 – PUSH
Incline or Flat Barbell or Dumbbell Bench Press
Barbell or Dumbbell Shoulder Presses
Tricep Dips or Close Grip Bench Press
DAY 3 – LEGS
Front or Back Squats
Barbell or Dumbbell Stiff Leg Deadlifts
Calf Raises (3x12)
Weighted Hanging Leg Raises (3x12)
CYCLE
week 1-10 Test e (500mg/week)
Week 1-4 Dbol (30mg/ed)
PCT - Nolvadex
Week 13- 40mg ed
Week 14 - 40mg ed
Week 15 - 20 mg ed
Ok so as im soon to be starting first cycle i wanted to ask the more experienced people here, what they have learnt in how to keep those hard earned gains. I have heard so many disaster stories and ive even read many advanced users saying if only they knew then what they know now. Well i guess i didnt want to jump in head first only to end up exactly where i started in 3 months time. I appreciate there will be losses but i was hoping if i get everything in check at least i can make 2 steps forward and only 1 back. So any advice on diet changes, when to increase intaces on foods, longer PCT , maybe?
Anyhows your inputs will be greatly appreciated as i know there are people here with much more experience than me,
Heres my stats and diet/routine/cycle details
STATS
Age: 32
Height: 183 cm
Weight: 81.4Kg
BF: 17%
Time lifting: 3 years
Goal: 86KG
DIET
Cals 3200
40%P, 40%C, 20%F
6 meals/day
Macros all in place and all food is weighed out
ROUTINE (not sure if i should mess with this too much, as its served me well, but open to ideas)
All 5sets of 4-6 reps (when i can lift with 6 reps i will add more weight the following week)
DAY 1 – PULL
Deadlifts or Power Cleans
Bent Over Rows or Wide Grip Chins
Barbell Curls or Close Grip Underhand Chins
DAY 2 – PUSH
Incline or Flat Barbell or Dumbbell Bench Press
Barbell or Dumbbell Shoulder Presses
Tricep Dips or Close Grip Bench Press
DAY 3 – LEGS
Front or Back Squats
Barbell or Dumbbell Stiff Leg Deadlifts
Calf Raises (3x12)
Weighted Hanging Leg Raises (3x12)
CYCLE
week 1-10 Test e (500mg/week)
Week 1-4 Dbol (30mg/ed)
PCT - Nolvadex
Week 13- 40mg ed
Week 14 - 40mg ed
Week 15 - 20 mg ed