First cycle (guessing PHs do not count, or do they?).
Decided on test prop and ana Anavar (var) . I do not mind needles so the EOD or ED pinning should not be an issue.
Stats:
5'5"
175lbs
23 years old
around 10-12% BF
Been lifting since 8th grade for football, baseball, and hockey. Carried on lifting throughout high school for sports and then on through college for cheerleader (yes, I was a male cheerleader for a large Big 10 School. For an example of some of the fun and sometimes highly intense stuff we would do: YouTube - Awesome Cheerleading Stunts ). I am competitive by nature and am now (just graduated) looking up on taking up some adult league hockey and possibly even some competitions in the future.
Goals: Not really sure what to expect as through my research gains can be different for everyone. I am guessing 12-15lbs of solid lean mass while hardening up with the Anavar (var) is not out of the question.
Ultimately, slowly declining bodyfat (would like to try and get around 8%<) while slowly increasing lean mass would be my goal.
Diet: Usually do a carb cycling intermittent fasting (as per Martin Berkhan's LeanGains). High carb/high protein/low fat on workout days (usually every other day, but might up the workouts while on cycle), and high fat/high protein/low carbs on cardio/no workout days. Consists of chicken breasts, steaks, omega 3 eggs, ground beef (usually 90/10), occasionally some whey protein and then for carbs I have been doing a good bit of simple sugars postworkout (this is my first meal, since I workout fasted, strength has actually increased once I adapted to this approach and leaned out significantly) to replenish glycogen stores. So cereals, bagels, pasta are usually in place there.
I have been slowly leaning out while slowly increasing strength on Martin's Intermittent Fasting program and it truly has made a difference in my life. My blood sugar levels are much more stable throughout the day, I do not have to worry about constantly preparing food and when I eat, I can eat big! I mean big like around 2000 calorie meal post workout which feels awesome.
Any help on my diet to achieve my goal would be appreciated.
Workout Program:
Could possibly use some help on this too as I have been through so many programs from football in high school (anyone remember the Bigger Stronger Faster magazines (BFS Magazine Archives), I used to read them like mad and same with the coaches. They used to pull tons of different shit out of that magazine.
For college cheerleading, a lot of my work was on developing explosiveness and power. Power clean and snatches (sometimes with a squat throwing in while fully extended) with large rubber bands on the barbell that were attached to the ground made up a bulk of my workout along with squats, deadlifts. The university I cheered for has quite an athletic program so they had a good bit of equipment that I no longer have access too.
Current Program:
All lifts are usually done with barbells instead of free weights.
8 Day Training Cycle
Day 1:
Day 2: Cardio/Abs (P90X ab routine which is has developed my abs pretty nice) or off day, depends on how I feel. Am thinking of adding in more working days while on cycle, what do you think?
Day 3:
Day 4: Same as day 2
Day 5:
Day 6: Same as day 2
Day 7:
Day 7: Same as day 2
Cycle:
Ok now onto the plan. Here is what I have concluded after about 2 months of researching Anavar (var) ious forums (about 7-8 forums that I know of that are active on anabolics) and reading Anabolics 2009 - Anabolics 9th Edition by William Llewellyn, I have decided that a test prop/ana Anavar (var) cycle would help me achieve my goals.
I have enough prop to run for a LONGGG time and about 5grams total ana Anavar (var) (which probably will not be used all this cycle)
I have seen short esters run mostly around 8 weeks, but have also seen a lot of people saying that 12-14 weeks could work too.
The ana Anavar (var) is run a long time for an oral, however heard it is not really bad on sides/toxicity around 40-50mg.
I was also thinking of running the Anavar (var) like this:
Anavar (var) 40-80mg - Weeks 1-6 & Weeks 9 or 10-12 or 14.
Supports:
PCT:
Supplements on cycle:
Injection spots: Rotation of both sides glute, delt, thigh.
Final Thoughts/Questions
Let me know what you think overall of this setup and make some suggestions. It has been in the making after countless hours and a couple months of heavy research and reading. However, I am sure there will be some good suggestions from the individuals/veterans on here.
Other questions:
Thanks everyone.
Decided on test prop and ana Anavar (var) . I do not mind needles so the EOD or ED pinning should not be an issue.
Stats:
5'5"
175lbs
23 years old
around 10-12% BF
Been lifting since 8th grade for football, baseball, and hockey. Carried on lifting throughout high school for sports and then on through college for cheerleader (yes, I was a male cheerleader for a large Big 10 School. For an example of some of the fun and sometimes highly intense stuff we would do: YouTube - Awesome Cheerleading Stunts ). I am competitive by nature and am now (just graduated) looking up on taking up some adult league hockey and possibly even some competitions in the future.
Goals: Not really sure what to expect as through my research gains can be different for everyone. I am guessing 12-15lbs of solid lean mass while hardening up with the Anavar (var) is not out of the question.
Ultimately, slowly declining bodyfat (would like to try and get around 8%<) while slowly increasing lean mass would be my goal.
Diet: Usually do a carb cycling intermittent fasting (as per Martin Berkhan's LeanGains). High carb/high protein/low fat on workout days (usually every other day, but might up the workouts while on cycle), and high fat/high protein/low carbs on cardio/no workout days. Consists of chicken breasts, steaks, omega 3 eggs, ground beef (usually 90/10), occasionally some whey protein and then for carbs I have been doing a good bit of simple sugars postworkout (this is my first meal, since I workout fasted, strength has actually increased once I adapted to this approach and leaned out significantly) to replenish glycogen stores. So cereals, bagels, pasta are usually in place there.
I have been slowly leaning out while slowly increasing strength on Martin's Intermittent Fasting program and it truly has made a difference in my life. My blood sugar levels are much more stable throughout the day, I do not have to worry about constantly preparing food and when I eat, I can eat big! I mean big like around 2000 calorie meal post workout which feels awesome.
Any help on my diet to achieve my goal would be appreciated.
Workout Program:
Could possibly use some help on this too as I have been through so many programs from football in high school (anyone remember the Bigger Stronger Faster magazines (BFS Magazine Archives), I used to read them like mad and same with the coaches. They used to pull tons of different shit out of that magazine.
For college cheerleading, a lot of my work was on developing explosiveness and power. Power clean and snatches (sometimes with a squat throwing in while fully extended) with large rubber bands on the barbell that were attached to the ground made up a bulk of my workout along with squats, deadlifts. The university I cheered for has quite an athletic program so they had a good bit of equipment that I no longer have access too.
Current Program:
All lifts are usually done with barbells instead of free weights.
8 Day Training Cycle
Day 1:
- Squats - 5x4-8
- Bench Press - 5x4-8
- Chinups - Weighted 5xFatique
- Pushups - Weighted 5xFatique
Day 2: Cardio/Abs (P90X ab routine which is has developed my abs pretty nice) or off day, depends on how I feel. Am thinking of adding in more working days while on cycle, what do you think?
Day 3:
- Deadlifts - 5x4-8
- Standing Military Press - 5x4-8
- Barbell Bent Over Row - 5x4-8
- Paralell Bar Dip - Weighted 5xFatique
Day 4: Same as day 2
Day 5:
- Squats - 5x4-8
- Dumbbell Incline Bench - 5x4-8
- Close Grip Bench - 5x4-8
- Chinups - Weighted 5xFatique
Day 6: Same as day 2
Day 7:
- Barbell Lunge - 5x4-8
- Standing Military Press - 5x4-8
- Reverse V-Bar Dips - Weighted 5xFatique
- Pullups - Weighted 5xFatique
Day 7: Same as day 2
Cycle:
Ok now onto the plan. Here is what I have concluded after about 2 months of researching Anavar (var) ious forums (about 7-8 forums that I know of that are active on anabolics) and reading Anabolics 2009 - Anabolics 9th Edition by William Llewellyn, I have decided that a test prop/ana Anavar (var) cycle would help me achieve my goals.
I have enough prop to run for a LONGGG time and about 5grams total ana Anavar (var) (which probably will not be used all this cycle)
- Test Prop: 50mg ED or 100mg EOD - Weeks 1-12 or 14
- Ana Anavar (var) 50mg ED - Weeks 1-12 or 14
I have seen short esters run mostly around 8 weeks, but have also seen a lot of people saying that 12-14 weeks could work too.
The ana Anavar (var) is run a long time for an oral, however heard it is not really bad on sides/toxicity around 40-50mg.
I was also thinking of running the Anavar (var) like this:
Anavar (var) 40-80mg - Weeks 1-6 & Weeks 9 or 10-12 or 14.
Supports:
- HCG - 250IU 2x week - Weeks 3-12 or 14
- Arimidex - .25-.5 EOD - Only if needed only on cycle
- Milk thistle - 3g/day for liver support for Anavar (var)
- Fish Oil - 3g/day for blood pressure support/general health
PCT:
- Nolvadex: 40/40/20/20
- Clomid: 100/100/50/50 or 50/50/50/50
Supplements on cycle:
- Creatine - 5g daily
- BCAAs - 10g before fasted training
- Maybe some Caffeine or a Preworkout before workouts for energy - Not sure if this will be needed on cycle?
- Multi-vitamin - Filling in the blanks
Injection spots: Rotation of both sides glute, delt, thigh.
Final Thoughts/Questions
Let me know what you think overall of this setup and make some suggestions. It has been in the making after countless hours and a couple months of heavy research and reading. However, I am sure there will be some good suggestions from the individuals/veterans on here.
Other questions:
- I have been thinking of getting a few other supplements such as beta-alanine for workouts. Do you think it would be worth it on cycle? I am thinking no.
- What supplements really compliment your cycles?
Thanks everyone.
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