2 'on'/ 4 'off' A Layman's Experiance!

[Billy_No_Mates]

2 'on'/ 4 'off' A Layman's Experiance! ** Final Update **

OK, there seems to be huge interest in the 2'on'/ 4 'off' cycle. I have been reading quite a lot and so I decided to give it a go.

Right, firstly a little about me. I am 29, 168lbs, 5'8" tall and at 12%bf. My intention is to build a muscualar body, I do not intend to be the next Jay or Chris. Neither do I want to walk around at 4 or 6%bf. 8~9% will do fine.

I have been training on and off for the last 10 years. Trained heavy including the use of Steriods in my mid 20's but haven't done anything since then. I have been back training hard for the last 12 months and have put on 10lbs naturally.

Right thats enough about me.

 

[Billy_No_Mates]

Diet
While 'on' I am consuming 4500kcals (274g Pro/ 120g Fat/ 575g Carbs)
The 1st two weeks off I will be on 3500kcals (210g Pro/ 115g Fat/ 400g Carbs)
The last two weeks off I will be on 2500Kcals (175g Pro/ 70g Fat/ 285g Carbs)

The last two weeks I will play around with carbs to maximise fat loss.

Protein from the usual sources, mostly complex carbs and most fats from nuts, fish, flax oil and Udo's choice.

 

[Billy_No_Mates]

Training
My training currently takes the form of a bastardised HST session. I have three different workouts that I peform once a week. I did this for a month before I started my cycle and established my 6 rep max. It was my intention while 'on' I would increase this to 10~12. Which to the most part I did. The first week saw reps up to 8~10 and week two 10~12.

I concentrated on increasing reps rather then weight. I will continue to lift this weight while off and do my best to keep the reps up.

Workout A - Monday
1 Squat (Back) 130kg
2 Stiff-leg Dead Lifts 100kg
3 Bench (Flat) 80kg
4 Pull-Ups (Wide) 5kg
5 Rear Delt Fly 15kg
6 Shrugs 70kg
7 Bicep Curl 40kg
8 Tricep Skull Crushes 40kg
9 Standing Calf Raise 130kg
10 Swiss Ball Crunch 10kg

Workout B - Thursday
1 Squat (Front) 80kg
2 Leg Curls 30kg
3 Bench (Incline) 70kg
4 Pull-Ups (Narrow) 10kg
5 Laterial Raises 10kg
6 Shrugs 70kg
7 Seated Bicep Curl (Alt) 16.5kg
8 Dips (Dead) 10kg
9 Standing Calf Raise 120kg
10 Hanging Leg Raise

Workout C - Saturday
1 Leg Extension 50kg
2 Stiff-leg Dead Lifts 100kg
3 Bench (Decline) 85kg
4 Row (T-Bar) 65kg
5 Military Press 50kg
6 Upright Row 40kg
7 Chin (Narrow) 10kg
8 Dips (Dead) 10kg
9 Standing Calf Raise 120kg
10 Ab Roller

No laughing at the weight guys!

 

[Billy_No_Mates]

Drugs
Test Prop : 300mg on Day 1, 150mg Days 2&3,5&6 and 8&9.
Tren : 100mg on Day 1, 50mg Days 2-13.
Winny : 100mg Day 1, 50mg Days 2-14 (Drink Second Week).
Clomid : 300mg Day 1, 25mg Day 2-14, 50mg Day 15-42.

I didn't intend to site inject originally but was pretty much forced to with ED shots. Did glutes, quads and shoulders. Tried to do bi's and tri's but I must have been too tense as it was like pushing through stone and very sore.

 

[Billy_No_Mates]

Today
Where I stand today! OK its day 13, taken my last shot of tren, just have 50mg of Winstrol (winny) tomorrow.

I have put on 10lbs. Feeling and looking quite bloated although I would say thats down to the extra kcals then any increase in bf or water retention. My training session on Saturday was my best to date, extremely strong and great pumps [1].

Originally intended to take 50mg of clomid everyday but after the 300mg on day 1 realised I was one of those people were affected emotionally so rolled it back to 25mg while on.

[1] Is this strange, that I should only start feeling the explosive strenght increases and great pumps from day 11?

What will I change next time?

a) Well I think I shall use nolva during the cycle as clomid really takes too much of an edge off.
c) Depending on the response to [1] I might front load for longer, maybe 2 or 3 days.
b) I will shoot the Winstrol (winny) for longer, maybe only drinking it for the last three days as I got terrible indegestion from it.
e) I shall probably do the Test ED up to day 10.

 

[Billy_No_Mates]

OK I think that's pretty comprehensive. I shall update this in two weeks to let you know how I get on maintaining the gains, and again two weeks after that while I try to loose some fat!

Cheers
BNM

 

[Doc Banner]

very informative and well planned out, thank you for letting us know about your experience

 

[GreasyGreek]

Hey, I really appreciate this kind of post. I like your attitude. I'm glad you got what you wanted out of it. I'm all about shorter cycles.

 

[Billy_No_Mates]

Well just a quick update. It is now Day19 and am still 11lbs up. Diet is going well hitting both Pro and Fat intake everyday but Carbs can fluctate a bit. Stomach is not as distended but still feels a little bloated. 9 more days and its diet time

Completely changed my training from what I was doing while 'on'.

2x5 DL
2x5 Bench
2x5 BB Curl
2x5 Leg Raises

Using periodisation and increasing the weight to a new max over 5 consecutive seesion and then dropping again. I am back to 5 days per week as this type of training dosen't hit my CNS like others. Only 2 out of three session are really difficult and the entire session lasts 25 Mins.

Cheers
BNM

 

[Billy_No_Mates]

Well its day 29 and I weigh in at 181lbs, that's up 13lbs since I started out and up another 2 pounds since I came off. Unfortunately I still haven't found my fat callipers so can't tell you about any changes in body composition.

I start a 2 1/2 week diet now before I start another cycle. I will be cycling carbs, low, mid, high for the first week and depending on how this is going will maintain or go low, low, high for the second.

Low Carb - 1750kcals, 203g Pro, 67g Fat, 78g Carbs (incl 35g Fiber)
Mid Carb - 1970kcals, 207g Pro, 68g Fat, 122g Carbs (incl 40g Fiber)
High Carb - 2225kcals, 213g Pro, 69g Fat, 175g Carbs (incl 45g Fiber)

Cheers
BNM

 

[Billy_No_Mates]

Well I finished this 6 1/2 week cycle on Sunday last and started the next one. So I just thought I would close out this one.

Finished off at 175lbs. I eventually found my fat calipers and I am measuring 10.5%bf, I'd say I was at about 13 at the beginning of the cycle. This would mean I have lost about three pounds of fat and gained 10lbs of muscle. Not bad for 6 weeks work

Cheers
BNM

 

[Mike Biggun]

That's an excellently informed look at your cycle. It's posts like that that help others.

 

[stonecold54]

excellent post, In another month I will be doing a similar cycle of prop and tren. mine might be three weeks though.