Thoughts on my first cycle design?

[GreenGains]

Snap, I forgot to edit it into my previous messages, before the edit-window had ended, and then decided to keep it as an ace in my sleeve for my next message.
So yes, I also had noticed that. Needs to be worked on, if only for better expression of confidence.

Ahh! You guys meant the rolled shoulders! I agree, but didn't realize it was so obvious. Thank you! Any tips ? I drive for work and so am sitting a lot of the day

 

[BigDadd7]

Dosing AI based on bloodwork is just a bad idea. Those of us that have cycles for years know that the "range" is largely meaningless.

This doesn't mean don't do bloodwork, but definitely don't dose AI on bloodwork either.

20ish years here of use. We can just agree to disagree.

 

[Banana Joe]

This is something I think my weight has impeded my whole life!! I have lower back pain at all times even after losing the weight and have to crack it and put it back into place regularly. How would you recommend I improve it? I've been trying to focus on my glutes as they are easily my weakest body part and I think it's lead to some anterior pelvic tilt.

I have zero science to back this up, nor do I care about it, but what helped me more than anything else is walking really proud during my (supposedly...) daily walks, meaning super over-accentuated posture, sticking out the chest, abs always flexed, half of the time in a slight vacuum, and trying to flex my entire posterior chain with every single step, while keeping the head pushed back. Roll shoulders back once in a while, consciously carry a weighted backpack while doing so. If you do 5+k steps that way, I bet this help you too.

Ahh! You guys meant the rolled shoulders! I agree, but didn't realize it was so obvious. Thank you! Any tips ? I drive for work and so am sitting a lot of the day

Try to get up and out of the vehicle as often as you can.

When you do, do stretches with straight legs, touching your toes, go in a deep squat position, stay there and then slow go up again with no acceleration at the beginning, roll both shoulders and each one separately back.
If you are outside of the car and checking your phone, do it in a deep squat position. Lean over a railing or something like that, to do cat-/-cow poses, and do the Elvis, by rotating your hips, to mobilise your spine again.

One tends to loose posture while sitting, especially if forced back like when driving, but try to be more conscious about keeping your head back instead letting it creep forward slowly, and if you notice that it happened, push yourself back a bit too much to engrain this into your motor control system.

In the gym:
Do different variations of the superman exercise, and train your neck. Begin with old lady rehab exercises for a few weeks, then check out Josh Bryants Jailhouse training, and his neck training in particular.
Learn how to better mobilise your shoulders in general and in particular when training back. Do dead-hangs before and after every workout.
Look at your entire posterior chain training again from the perspective of posture and strong glutes. If you feel like you could do better in this regard, do better.

Then get a tattoo on your chest that says "Traps Are The New Abs"

There ya go, fixed your posture!

 

[Banana Joe]

Do your fucking cardio and clean.

Of course I meant: ... and EAT clean.

 

[tomvet93]

Not experienced enough to comment on the cycle but absolutely insane transformation you should be seriously proud of yourself.

If you're ever looking for a new routine I'm quite a big fan of legs, push, pull, rest, lower, upper

Let's me hit everything twice a week and keeps it interesting.

 

[Elektrobot]

Out of curiosity - I'm estimating my body fat somewhere between 20 - 25% but have no idea or experience in estimating this. I'v3 just googled images and watched a few YouTube videos about it. What would you estimate I'm at?

Honestly I wouldn't even worry about trying to calculate that right now. At this point lets just say not lean is not lean. We don't have to nit pick it down further than that.

You can see shoulder veins at 20+%, chest veins around 12%, ab veins mean you are under 9.12753%.

 

[Slowww]

Out of curiosity - I'm estimating my body fat somewhere between 20 - 25% but have no idea or experience in estimating this. I'v3 just googled images and watched a few YouTube videos about it. What would you estimate I'm at?

Hard to tell without seeing legs but 15% more or less. You should have full abdominals around 10, generally a bit harder even if you are a gynoid. Without legs it’s hard to determine fat placement so I could be wrong.

That being said even in a natural, with less development at 10% you should be seeing tie ins and some striations— on shoulders/triceps, hamstrings/glutes & deeper cuts on the abs. I think you can get there

20 you wouldn’t really have as much definition as you do, and 25 would be a real mess, just fat af. I think if you lost a few more kg it would be fine to bulk, but it is better to get under 10% imo.

 

[GreenGains]

Not experienced enough to comment on the cycle but absolutely insane transformation you should be seriously proud of yourself.

If you're ever looking for a new routine I'm quite a big fan of legs, push, pull, rest, lower, upper

Let's me hit everything twice a week and keeps it interesting.

Thank you so much, Ill consider switching it up in a few months

 

[GreenGains]

I have zero science to back this up, nor do I care about it, but what helped me more than anything else is walking really proud during my (supposedly...) daily walks, meaning super over-accentuated posture, sticking out the chest, abs always flexed, half of the time in a slight vacuum, and trying to flex my entire posterior chain with every single step, while keeping the head pushed back. Roll shoulders back once in a while, consciously carry a weighted backpack while doing so. If you do 5+k steps that way, I bet this help you too.


Try to get up and out of the vehicle as often as you can.

When you do, do stretches with straight legs, touching your toes, go in a deep squat position, stay there and then slow go up again with no acceleration at the beginning, roll both shoulders and each one separately back.
If you are outside of the car and checking your phone, do it in a deep squat position. Lean over a railing or something like that, to do cat-/-cow poses, and do the Elvis, by rotating your hips, to mobilise your spine again.

One tends to loose posture while sitting, especially if forced back like when driving, but try to be more conscious about keeping your head back instead letting it creep forward slowly, and if you notice that it happened, push yourself back a bit too much to engrain this into your motor control system.

In the gym:
Do different variations of the superman exercise, and train your neck. Begin with old lady rehab exercises for a few weeks, then check out Josh Bryants Jailhouse training, and his neck training in particular.
Learn how to better mobilise your shoulders in general and in particular when training back. Do dead-hangs before and after every workout.
Look at your entire posterior chain training again from the perspective of posture and strong glutes. If you feel like you could do better in this regard, do better.

Then get a tattoo on your chest that says "Traps Are The New Abs"

There ya go, fixed your posture!

This is a SERIOUS amount of help Banana Joe, now to implement that strategy! You went out of your way for such a detailed reply. Thank you

 

[Elektrobot]

Ahh! You guys meant the rolled shoulders! I agree, but didn't realize it was so obvious. Thank you! Any tips ? I drive for work and so am sitting a lot of the day

Pullups

Pullups will help you 'find your back" and learn how to hold it and your shoulders.

 

[Banana Joe]

This is a SERIOUS amount of help Banana Joe, now to implement that strategy! You went out of your way for such a detailed reply. Thank you

You're welcome. I reserve the right to spend my time being constructive, to those that seem worth my time.
I hope you can implement some of that stuff into your daily routine. You must look at it from this perspective - you rounded your shoulders for god knows how long, now 4x 20minutes of superman and neck exercises per week will not reprogram your entire motor control system, especially given your current job.
But doing (for example) all the stuff I had just proposed will quite likely do so over time, at least assuming you don't do really stupid stuff in the gym.


To add to this regarding your lower back issues: You got to start training ABS.
By that I don't mean quickly throw in a few crunches, before you leave the gym.
Start with the ab wheel, first on your knees, then on your toes. This is not an ab but a FULL body exercise, so you got to treat it that way. WHILE you start to crunch your abs, simultaneously suck your belly button towards your spine. Also lean to love the floor, meaning you will need to lay fully flat on it, with your arms fully extended, between each and every rep for at least one second, and learn to drive the wheel deliberately to the left or right. When you think you have gotten kinda decent at this, start doing different variations of the Dragon Flag crunch.

Pullups will help you 'find your back" and learn how to hold it and your shoulders.

You can also implement scapular pull-ups as a separate exercise.
If you wanna be the cool guy in the gym, just go straight to sternum pull-ups* as your only pull-up.
If you have trouble with your grip strength, no need to go fancy, just start flipping (bumper) plates.
Friendly advice: Always keep your finger nails short if you attempt to flip a plate. Don't ask how I know learned about this genius level life hack.

*makes note to oneself to finally learn start learning to do those...

 

[Elektrobot]

This is not an ab but a FULL body exercise

I think that's important. Big difference between just training abs, and training "core". Abs are just one muscle group responsible for holding us upright. Weakness in one group can cause overcompensation by others, and it's a downhill spiral from there.

just go straight to sternum pull-ups

I hope this is the only time I ever post a Dr. Mike video. I think this one is actually helpful.

As you start progressing in bodyweight pullups, do negatives as talked about towards the end of this video. Jump up, and go down as slow as possible.


View: https://www.youtube.com/watch?v=sSHpdH-jeU8

 

[Banana Joe]

I hope this is the only time I ever post a Dr. Mike video. I think this one is actually helpful.

I hope this will have been the only time I am ever quoted, followed by a link to a Dr. Mike video. At least it didn't disappoint, I expected to *not* see him doing the pull-ups himself, and it delivered.


Question @GreenGains
What do think will yield an overall *better* (/=bigger) physique in precisely 6 months?

1. Trying to perfect both Zercher and regular squat, pull-ups, dumbbell bent over rows, incline bench press, sitting dumbbell shoulder press, and the Dragon Flag (choose appropriate accessory exercises where necessary), with only the proposed TRT but *perfect* meal plan adherence, all while you implement all the daily life things I proposed.

2. Just keep doing things how you did them so far + TRT AND a 225mg cycle?

Second question after you answered the first one:
Which of those two options will yield the better physique in 12 months, if you start adding a 225mg cycle to the TRT (no matter if you ran a cycle for the first 6 months or not), beginning precisely 6 months from now on, while also starting to more diversify your training with more machine, and in particular cable exercises?

You are free to add HGH as proposed proportional to each dose of Test.

 

[GreenGains]

I hope this will have been the only time I am ever quoted, followed by a link to a Dr. Mike video. At least it didn't disappoint, I expected to *not* see him doing the pull-ups himself, and it delivered.


Question @GreenGains
What do think will yield an overall *better* (/=bigger) physique in precisely 6 months?

1. Trying to perfect both Zercher and regular squat, pull-ups, dumbbell bent over rows, incline bench press, sitting dumbbell shoulder press, and the Dragon Flag (choose appropriate accessory exercises where necessary), with only the proposed TRT but *perfect* meal plan adherence, all while you implement all the daily life things I proposed.

2. Just keep doing things how you did them so far + TRT AND a 225mg cycle?

Second question after you answered the first one:
Which of those two options will yield the better physique in 12 months, if you start adding a 225mg cycle to the TRT (no matter if you ran a cycle for the first 6 months or not), beginning precisely 6 months from now on, while also starting to more diversify your training with more machine, and in particular cable exercises?

You are free to add HGH as proposed proportional to each dose of Test.

I am not new new to training, but my form I'm sure is not perfect and I really do think I have a long way to go. What I have gotten right so far is adherence to a diet and have been VERY consistent in my training, and I do push myself hard. Having never even tried a natural bulk, or even to maintain/maingain naturally. With this in mind. I will answer your question in relation to me, both objectively and subjectively.

I hear online that you need X amount of experience before considering enhancement. To this, I agree as a general rule, it makes logical sense. You want to make sure you know how to grow muscle, before wasting your time and money with steroids and subpar results. In relation to me, I've heard for example 10 years of solid training before considering this. 10 years from now I'll be in my 40s. I don't think its crazy for me to want to get jacked significantly quicker in my early 30s when my body is young and I can reap the benefits socially a little more. In relation to training, yes I need more work before I hop on, how much more? I was thinking of splitting your time frame down the middle and starting in the New Year - before hopping on anything! Even the proposed TRT/cycle. And I would reach my goal leanness, and either maintain or maingain until then.

But the fact is steroids work, and they work really really well. And to be quite honest, I want to see the results. I want to be stronger, quicker. I want to be more muscular and fit my clothes better. I want this.
Now I haven't had blood work done as of yet, I'm not sure how useful it would be this far out from actually starting anything. So I am not sure of my test levels right now, but from what I've seen and read online - TRT is not going to raise my levels, even if currently normal, to any significant level outside of normal - and thus isn't really going to dramatically speed up results. Once again, I have no experience, just what I've gathered from what I've read up online.
So to answer question number one - Ideally I would blend implementing everything and perfect my form on exercises and hop on the higher cycle, but honestly, if I had to choose, I would probably choose the higher cycle, despite how shortsighted it might make me seem.
Question 2 makes me wonder if there are newbie gains with Steroids, but it does make it seem that in the long term, form would help me more than steroids, I think that's the point you're trying to make?

 

[Banana Joe]

Just some food for thought:

I have no doubt that apply yourself in the gym AND in the kitchen. Your weight loss and current shape are proof of that.
But have you applied yourself fully to the ART of training?
I am doing this since quite a while, and at this point, I would just put back on the white belt - and not because I think I have earned myself the black belt.
I am saying this, because I now realise how much I was lacking in that department, leading to me currently being chronically injured.
There is a way to work smart AND hard at the same time.

You can cut those propsed 6 months down in half, which actually would be even less, considering October is already halfway over, but then you would loose at least 2/3 of the precision and muscle-mind-connection you could have gained just in those 6 months.
With strength training, it is the same as with everything. The rule of thumb is you need 10,000h of training until you have mastered it.

What I will guarantee you is, that you if have been rather negligent about your form before, you will not start to adhere to good technique when you will be inevitably growing from tripling (or more) your current Test levels.
I know how this feels, and have been drunk by it more than once time - looking back on it, it was often to own my detriment.

Injecting a few shots a week is really easy, every idiot can do that, but to study training and to perfect it in the gym - not by watching YT videos and speaking confidently about it like Dr. Mike - is a whole different animal.

Do not be afraid to try new things. I learned so much from just fucking around in the gym, trying new stuff every time. Nowadays I don't really have a fixed plan, as I am often guided by what I can't do anyway.

If I wanna flip plates for 1h I just do it.
If I wanna train forearms for 1h I just do it.
If I wanna do goofy balance stuff I just do it.
If I wanna do dead hangs, scap pull-ups etc. I just do it.
If I wanna do pause dozens of single rep squats ATG I just do it.
If I wanna do loaded carry for 2h I just do it.
If I wanna to all kinds of Lu/lateral/rear delt raises for 1h I just do it.

I could go on, but you get the idea.


I have no issue with getting on the proposed HRT, but become OBSESSED with training, AND learn more about nutrition on the side. You will see great changes in your physique just from that, trust me.


One more thing I forgot to mention in the previous messages:
Stretch.
This is the same advice like with ab the abs training. Don't treat this as something you do hastily 5min before or after training. Treat is as if you are trying to perfect the squat. Learning to stretch is learning how to feel your muscles.
Go watch YT videos of stretching on your TV, and try to emulate what you see while you do so. If you wanna treat and challenge yourself at the same - there are quite a few stretching for ballerinas.

 

[Banana Joe]

but it does make it seem that in the long term, form would help me more than steroids, I think that's the point you're trying to make?

Could be, yes.

 

[GreenGains]

@Banana Joe You sir a legend. I've a lot to think about, and implement. And I really do appreciate some sage advice from someone who at least comes across as having learned from experience. Thank you for sharing this.

 

[Banana Joe]

@Banana Joe You sir a legend. I've a lot to think about, and implement. And I really do appreciate some sage advice .... Thank you for sharing this.

You're welcome. I had some time to kill, and you seemed like someone I could waste it on purposefully. Maybe try to make my time count, that I all I am asking for in return.

Please don't watch any other Dr. Mike videos other than the one being linked here. That guy is such a narcissistic klown, but I can proudly claim I saw that from a mile. Long before Lyle McDonald tore him a new one, or before his PhD was basically canceled.
Lyle's books the base for many if not most half the industry's "experts" claims, be it real or self-proclaimed. This one of the OGs, everyone read him, only a few acknowledge him for this work.

As mentioned, try to find as much as you can from Josh Bryant, he worked with many of the strongest athletes in the world, AFAIK he is still doing the programming for Julius Maddox. The guy really nows what he is doing, don't be put off by his lack of ability to shine on YT.
If you like his stuff, also consider buying an ebook or program, maybe just pick whatever is cheapest, if you want to simply support him.

Check ALL the workout videos, and read everything from the late John Meadows, the man is an absolute legend in every regard. If you find them useful, buy one of his programs or ebooks. His son and widow will surely appreciate it.

I could list more, but this is basically enough to read their articles and books for a year or more. Please don't give your money to any of these dumb influencers, but these three guys really deserve it, and on whose back's this a lot of this entire industry is built on.

... from someone who at least comes across as having learned from experience...

I think the jury is still up for debate on that, let's just agree that you should do as I say, haha.

 

[hcgfiend123456]

So I joined recently, and honestly, there's just so much information out there that it is overwhelming! Its a lot to take in. As I mentioned in my introduction post, I'm intending to in a sense "catch up" after finally getting fit over the last few years. I'll post my initial transformation photos along with this post. But as I wasted my 20s being fat and failing and failing to lose the weight. And then not exercising when I was in a surplus, (I only ever exercised when in a deficit) My muscle mass and body is not where I want it to be. I want to be strong and look strong and you guys on here have amazing results from years of hard work that I just don't have anymore. I've trained solidly hard for 18 months, once again, fat loss was my goal, and it was in a deficit, so not huge muscle building opportunity there.
So I am looking for input and advice on A LOT of topics hahaha

Height: 160cm (5'3")
Starting weight: 93kgs (204lbs)
Current weight: 60kgs (132lbs)
Goal weight: 58kgs (128lbs)

Pics are from January 2024 and Present day

View attachment 353529View attachment 353530View attachment 353531View attachment 353532View attachment 353538View attachment 353539View attachment 353540View attachment 353541


Proposed first cycle:
Week 1 - 4: Anavar 20 - 50 mg/day (140-350mg/week)
Week 1 - 16: Testosterone Enanthate 200mg/biweekly (400mg/week)
Week 3 - 18: Arimidex .25mg/biweekly ( .5mg/week), HCG 500IU/biweekly (1000IU/week)
Week 19-20: Nolvadex 20mg/day, Clomid 25mg/day

I am inexperienced but from my limited knowledge this is what I can gather is a pretty decent, basic first cycle? Let me know what you think of the dosages. My reasoning for adding the anavar is that I read that it takes about a month for Test to kick in. My reasoning for HCG is that it keeps your testes working. Arimidex for its AI effects. and Nolvadex and Clomid for PCT.

I haven't gotten my bloods done yet but I will before I start, I've seen the thread about bloodwork. I will be doing it pre cycle, 6-8 weeks in, and post.


My current training program is: Legs, Shoulders and Arms, Chest, Rest, Repeat.
Lately, I've had to add in an extra rest day when not recovered, more often than not.

So... my questions
1. Having only ever eaten in a surplus or a deficit my entire life, should I try and find a maintenance intake first and stay on that for a while?
2. From my photos, am I lean enough to start a bulk? Its the leanest I've ever been, but its hard to tell for me as I have some loose skin and cant tell if its fat or skin. Goal is close anyway (2kgs/5lbs more to lose)
3. Will my small stature mean the dosages proposed are too high to start?
4. Should I blast and cruise instead of coming off at the end of the cycle?
5. I've heard you want to gain about .25kgs (.5lbs/week) when bulking in order to not gain too much fat. Does this number still hold true when on gear? Or should I increase that?
6. The ideal result for me in 5 months would be 6 kgs (13lbs) of muscle added and retained, is this feasible?
7. Am I missing any other ancillaries? Should I buy extra compounds just in case? Which ones?

Ideally, a lean bulk would be for me over a long period, as the fat person inside of me can't handle the idea of gaining back 10kgs - even if it is just water and muscle.

sweet progress on losing 80lbs man, did you do that with GLP1's or is that strictly diet and exercise? I lost about 100lbs in my 20's being laser focused without any drugs or anything.

 

[GreenGains]

sweet progress on losing 80lbs man, did you do that with GLP1's or is that strictly diet and exercise? I lost about 100lbs in my 20's being laser focused without any drugs or anything.

Thanks Dude! Thats seriously impressive, and kudos on getting your shit together in your 20s. Took me until my 30s to start, better late than never I guess. Got here naturally 90%, started to slide back and regained about 25 lbs. Started Tirzepatide and got to where I am now, aiming to lose another 10-15lbs of fat before I start my first cycle, in the new year.
How's the focus now? And whats the new goal?