Cycle for bjj for recovery strength and lean gains ?

[Hookla]

Stats:

105 kg
18pct bf
193 cm
37 years old

always been active... Done weight training in 20s but never taken steroids. Had a dark 5 years where I gained 45 kg and did no training.

diet: well I peaked at 160kg and 45pct bf and have trained my way down to 105 over the last 18 months (Bjj and Muay Thai and hiking). At beginning I was eating maybe 1200 calories a day of lean meat and veg and a little brown rice and protein shakes + green tea / cla / lcarnatine , fish oil, multi vitamins. There were some weeks when I fell of the wagon but in general it's been a long grind. For last 3 months I don't really count calories but always eat clean and healthy and enough that I can still train Bjj or Muay Thai every day. Result is I'm much thinner but I lost lots of strength and size and have mild loose skin issues that could be helped if I got bigger again.

so... Now I have 1 month off work and really want to turn things up and get rid of last of my fat and get some strength back. I'm training Bjj and Muay Thai again 2x a day 5 days a week. Also try to do dead lifts and pull-ups after training to exhaustion. What I found was that I could not keep up! Always had some small injury and so wanted something to help. This is actually the main motivation - to be able to take most advantage of the month I have to train hard without burning out and getting injured. Then seems advice is that if u start a cycle it should be 12 weeks. So goals are recovery, lean muscle gain, strength and loose remaining fat (est loose about 8kg of actual fat enough)

i did some research and have started the following and thought I'd post so if there is something wrong I can correct.

Week 1: 50 mg anvar. 50mg clen. 50ml igf-1. Green tea extract . Daily
week 2: as above but added 250mg test-e every 5 days.
week 3 +4: stop clen.
Week 5-10: stop igf-1
week 6: add clen back for 2 weeks
week 11: stop anavar. Reduce test-e to every 7 days
week 12: reduce test e to 125 mg
week 13 :start pct with nova

If feel sore nipples on cycle will take nova too as required.

Igf-1 I've been doing 5 days on then 2 off - mainly cos traveling and not comfortable carrying it around.

Im on week 3 now. Feel ok. Little Injuries and knocks and sprains seem to heal right away. Feel stronger. Bf dropping but not massive difference. Not feeling anvar pumps (??) - should I raise it? And should I add igf-1 back in after week 4?

Re diet. Protein shake inc oats and milk for breakfast before training. Then chicken and veg. Brown rice. Maybe omelette. No carbs for dinner. Not counting calories but eat just enough to not feel beat. I'd estimate maybe 2500.

thoughts advise welcomed..

 

[Black Beard]

You don't need steroids for jiujitsu


You we're eating 1200 calories? That's terrible. My girlfriend is 90+ lbs and eats twice that much.

 

[Black Beard]

oh caca

You need more food, not steroids. You should count calories. Eat more carbohydrates. Carbs before bed won't make you fat, throw that horseshit away. If you are training any where near as hard as i did in my MMA days, i would be getting at least 3k calories. You need to realize how intense fighting sports are on the body, you need a lot of fuel. My friend who boxes, he fucked himself with shitty ass starvations diets when training and he got so many injuries, some permanent. He didn't listen to me for a while but when he finally did he got much better.

 

[Optimal]

So goals are recovery, lean muscle gain, strength and loose remaining fat (est loose about 8kg of actual fat enough)

So basically your goals are "everything?" Sounds like you need to learn the basics of lifting rather than drugs.
Although a first cycle can sometimes lead to both muscle/strength while losing bodyfat, it is not typical, not optimal and a terrible idea to plan for without many years of experience + willing to take larger doses.
Pick A goal and stick to it.

i did some research and have started the following and thought I'd post so if there is something wrong I can correct.

Week 1: 50 mg anvar. 50mg clen. 50ml igf-1. Green tea extract . Daily
week 2: as above but added 250mg test-e every 5 days.
week 3 +4: stop clen.
Week 5-10: stop igf-1
week 6: add clen back for 2 weeks
week 11: stop anavar. Reduce test-e to every 7 days
week 12: reduce test e to 125 mg
week 13 :start pct with nova

There's no critique/modifications to offer because this entire thing makes no sense

Also try to do dead lifts and pull-ups after training to exhaustion

You're just asking for an injury. Heavy compounds are to be done first, when you're fresh. Doing them while tired = sloppy form & uneven distribution of muscular effort.

Result is I'm much thinner but I lost lots of strength and size and have mild loose skin issues

That's what happens when you eat 1200 calories a day.

You don't need drugs, you need to educate yourself in the very basics of lifting+nutrition for sport performance.

 

[Black Beard]

Couldn't have said it better myself. That "cycle" makes no sense.

 

[Jack Tors]

HGH + low dose test but like everyone said I wouldn't bother.
some guys like tren or low dose test and clen for breathing/engergy but Jits is all about technique. big muscles hinders you.

 

[3J]

chances are with the way you were eating your testosterone levels are in the gutter... if they are, and i suspect they are.. you are feeling the same issues i feel with jiu jitsu and the gym.. poor recovery time.. easily getting injured.. lack of energy..

i highly recommend you get some bloodwork done and see where your T levels are.. that will explain alot..

 

[Hookla]

Thanks everyone
Just to clarify ... While I was loosing weight I was having low calories.
For last 4 months I've been eating normally. Big breakfast and little meals / shakes after training. Aprox 2500 a day and carbs only for breakfast and after training.

 

[Hookla]

Ok so "optimal" suggests I pick one goal : drop 8kg of fat while not loosing any more strength which will lower bf from 20 to about 13 pct.
Will mean I'm 97 kg which fits the 2nd heaviest competition category (ie one below the no limit one) which is my real target. I want to be in the fittest and strongest I can be while not exceeding 97kg.

 

[KingBF]

the Gracie's weighed about 180lb or less and were destroying dudes twice there size. like others said technique is more important

 

[Hookla]

Agree technique is important.
But what's best way for me to boost my chances of dropping my bf while maintaining my remaining strength? Diet and exercise has had me at a plateau since October .....

 

[Black Beard]

Pretty simple. Go on a slight caloric deficit (200-500 calories) while lifting what you do now, but with less volume. So if you bench 225 lbs for 10 reps. Keep benching 225 and try to maintain the same weight and rep range as much as possible. If you do it right, at worst you would lose a couple of reps but you will reduce body fat and maintain strength. So calculate your TDEE and subtract 200-500 from that. Shoot to eat that many calories everyday. Nothing fancy. There are other techniques and methods to further optimize fat loss and muscle retention but that is the gist of it and probably all you really need.

 

[Hookla]

I worked out my bmr before and tried reducing slightly... I didn't loose weight. I kept reducing to about 1200 which is when I started to loose weight.

Now the calc say by daily need is 3500+- but and I estimate I've eaten about 2500 for few months and not lost anything. Feel like I'm at a real plateau which is why I was turning to this....

 

[3J]

the Gracie's weighed about 180lb or less and were destroying dudes twice there size. like others said technique is more important

yes technique does overcome strength...


but alot of people have a plan until a guy 100lbs heavier then them puts a knee on their sternum.. lol..

 

[KingBF]

yes technique does overcome strength...


but alot of people have a plan until a guy 100lbs heavier then them puts a knee on their sternum.. lol..

I remember an interview with Royce Gracie and in the two minute interview he said "I don't like to get hit" like ten times

 

[Black Beard]

If you let a guy that is that much bigger into such an advantageous position, then you failed to work your technique. Have you ever watched Marcelo Garcia versus Rico Rodriguez? Marcelo 150 lbs 5'6 Rico 6'4 300+
Marcelo got him in an ankle lock and tapped him out. Rico cheated and tried slamming him down cause he had his back, but marcelo wouldnt have sat there if he knew rico would try such a dirty tactic. In grappling, it does help to be strong though and marcelo is definitely strong as hell. Strength will increase the effectiveness of your technique exponentially.

 

[Black Beard]

I worked out my bmr before and tried reducing slightly... I didn't loose weight. I kept reducing to about 1200 which is when I started to loose weight.

Now the calc say by daily need is 3500+- but and I estimate I've eaten about 2500 for few months and not lost anything. Feel like I'm at a real plateau which is why I was turning to this....

How quickly did you expect to lose weight. I'll tell you how to lose 12 lbs in one day, but it wont be fat. I did it back in highschool wrestling for counties. You need to be consistent and patient for true fat loss. Most people don't hold these two values close to their heart nowadays. It's all about the now and how much? You need to be in it for the long haul. At least three months to see real change in regards to fat loss. You cant be discouraged because the scale doesnt move. The scale will not tell you much. If you do it right, 2 lbs of fat loss max is what you should be getting per week and that's great. I put the people who thinks a pizza binge the night before is responsible for 3 lbs of fat gain right up there with the people who thinks steroids make your dick smaller. Zero logic.

 

[Hookla]

View attachment 555605
I have one of those withings scales that records weight each morning.

 

[Black Beard]

That aint so bad, just dont obsess over your weight. Stick to how you look and feel and know that it takes time to see real progress. Consistency as well.

 

[Josha40]

good luck with it, I aswell compete in BJJ but focus on powerliftingand it has helped me. hope u find the right cycle.