I am currently in week 5 of my test E cycle thought i started to feel it kick in mid week 3 tbh although mainly week 4 and this week 5 strength has gone up a lot. The results so far seem good so I figured i will do a post to display progression probably only update once a week displaying weight gains, bf%, diet, weight lifted on certain exercises.
I appreciate any constructive criticism or questions on why i do things a certain way always happy to answer questions
although still have a lot to learn.
Bit of background information about myself:
Been in the gym for around 6 years im currently 23y/o really only did my main research into diet 3 years ago and have made great gains since then. I am an ectomorph, since i was around 14 i have always had visible abs (sound good although the flaws were tiny muscles everywhere especially calves) biggest struggle was putting on weight being 6 foot 6 and being very skinny. So in 3 years I have put on around 20kg I would give most of the credit to dieting well although at my age a lot would more than likely be due to naturally filling out the muscle stimulation and clean bulking diet would be of great assistance though im sure. I have basically done clean bulking at around 30% over maintenance calorie level with a scale of 45%C/35%P/20%F every 8 weeks i usually go into a priming stage and do a carb cycle for 2 weeks 15% Surplus Cal maint 1 day then 40% deficit Cal maint 3 days and redo all the calculations for my diet again only having 1 cheat meal a week in attempt to keep my sanity.
Exercises are slightly limited due to the fact that i have early signs of facet degeneration in my lumber so usually use the inzer lever support belt during standing exercises and have completely cut out squats and dead lifts which is disappointing. in 4 months or so ill start doing front squats just need to increase core muscle tone far more to assist in back support and help ease the weight off the joints.
I can still make steady gains of around .4kg a month a bit less mayb although i guess most can relate to the feeling of wanting the fast results and i feel like my patience has run out.
Cycle:
For my first cycle I have Alpha Pharma Test E 250mg/ml Been doing .7ml injections twice a week Saturday morning and Tuesday afternoon. Have an Aromatase inhibitor (AI) on hand (liquidex) although I have had next to no sides, never had acne growing up havnt got any atm, nipples were sensitive from around week 2 onward although no lumps or anything and honestly next to no water retention.
Running the cycle for 10 weeks then beginning post cycle therapy (pct) 14 days after last injection start taking:
- liquid Clomid at 100mg/day for 7 days then the following 14 at 50mg/day
- Liquid Tamox doing 40/20/20/20
HCG is very hard to get in Australia so wont be running it although trying to get some sorted for my next cycle.
Diet:
Fairly rough with supps included
Meal 1 6:15 - 200g Oats, 150g Mixed berries, an apple, 30g Optimum nutrition gold standard whey (Supp), 500ml skim milk, Animal Pak (Supp)
Meal 2 9:00 - 120g Brown rice, 250g Tuna, 200g Steamed veggies (Carrot, broccoli, Peas), Animal Omega (Supp)
Meal 3 12:00 - 5 Slices Wholemeal bread roughly 125g, 200g Chicken breast, 100g Low fat cottage cheese, 300g salad (lettuce, carrot, tomato, cucumber, mushrooms,avocado), Animal Flex (Supp)
Meal 4 15:00 - 120g Brown rice, 250g Tuna/Chicken, 200g Steamed veggies (Carrot, broccoli, Peas), 1 Tablespoon Olive oil
Meal 5 17:30 - PWO shake with 30g WPI (Supp), Vitargo 35g (Supp), 200g Mixed berries, 1 Banana, 500ml skim milk
Meal 6 19:30 - 200g chicken breast, 100g steamed veggies (sometimes have 100g Sweet potato)
Meal 7 21:30 - 20g Casein b4 bed with water.
Throughout the day I have around 4L of water, the diet will be tuned at the end of this week and followed by every 2 weeks increasing calorie intake although more than likely just carbs I will increase and if I start gaining too much fat ill drop it back to previous calorie intake.
Sodium is quite low most of the daily intake is from the bread which could be a good reason for why there is next to no water retention atm and potassium is high, also getting plenty of folic acid and anti oxidants. I never have sauce with my foods so basically i have a fair bit of fructose through my day and sucrose PWO
I am a person I guess who is very prone to obsession, so dieting is an interest, i enjoy it, I find it easy to stick to, although im not afraid to go out to dinner with friends or family and let my diet get in the way of an enjoyable dinner every now and then.
Workout:
First 3 weeks i stuck to my usual 2 on 1 off working
Day1 - chest&bi's
Day2 - back&tri's
Day3 - Rest
Day4 - Legs
Day5 - Shoulders
Day6 - Off
Repeat
Although from week 4 onward i am doing 2 on 1 off 3 on 1 off
Day1 - Chest
Day2 - Back
Day3 - off
Day4 - Bi&tri
Day5 - Legs
Day6 - Shoulders
Day7 - Off
Repeat
My workout changes fairly often so ill put up an example
Every rep I concentrate on Slow eccentric movement and explosive concentric movement
althought every muscle group starts with 2x warm up sets 50% 1rm 12 reps, 2x working sets 75-80% 1rm, 1x failure set 85%1rm 8 reps, and the other movements are the same minus 1 warm upset and add 2 reps to each for legs. each movement has 60-90s RBS
Each muscle group finishes with FST7's 30s RBS and 15 reps although every 4th week i switch to finish with a drop set and then go back to FST7's
Chest - Incline BB Press, incline db fly, Bench press, flat db fly, FST7's on pec deck
Back - Wide grip Lat pulldown, seated cable row, close grip lat pulldown, wide grip row or T-bar, FST7's straight bar pushdowns
Arms - Tri - Close grip Bench press, vbar tricep pushdown, weighted dips, FST7's Rope pushdown Bi - Hammer curl, Preacher curl, E-z Bar curl, FST7's Seated alternating curl
Legs - Seated Leg curl, Lay down leg curl, lunges, FST7's alternating Standing leg curl, Leg extensions, Leg press I usually do 5 sets, FST7's Hack squat, Standing calf raise and seated calf raise 15 reps 4 sets
Shoulders - Seated BB Shoulder press, front DB raise, Lateral Raise, Rear delt machine, Shrugs, FST7's side lateral raise.
I would usually alternate between BB and DB each week where i can or change to a machine every 2nd week.
Stats:
Age - 23
Height - 6foot 6
B4 first injection
Weight - 104kg
bf% - 13% via hydrostatic
Although following the Parrillo caliper (Would link the site that gives guidance but assume i am not aloud) my bf% was at 10.8% with all the correct angles and the 9 points measured.
Following these guidlines
1. All measurement should be made on the right side of the body
2. Caliper should be placed 1 cm away from thumb and finger, perpendicular to skinfold, and halfway between crest and base of fold
3. Pinch should be maintained while reading the caliper
4. Wait 1 to 2 s (and not longer) before reading caliper
5. Take duplicate measures at each site and retest if duplicate measurements are not within 1 to 2 mm
6. Rotate through measurement sites or allow time for skin to regain normal texture and thickness
Between weeks 1-3 I put on around 1-1.5kg
Results so far Tuesday week 5:
Weight: 111kg
BF%: 11%
Strength has increased a fair bit exercises such as
Incline Barbell press from 90kg on Working sets to 10 reps 100kg
Seated barbell shoulder press 80kg to 85 working set, did 8 reps of 90 for failure set
Close grip Bench press from 95kg 110kg working set
Still have visible abs still look pretty dry and minimum fat gains, so far amazing results in my eyes.
I would love to post photos although for identity/privacy I won't sorry.
Hopefully I can learn something from this post any feedback given thanks in advance
Regards Beatz
I appreciate any constructive criticism or questions on why i do things a certain way always happy to answer questions
although still have a lot to learn.Bit of background information about myself:
Been in the gym for around 6 years im currently 23y/o really only did my main research into diet 3 years ago and have made great gains since then. I am an ectomorph, since i was around 14 i have always had visible abs (sound good although the flaws were tiny muscles everywhere especially calves) biggest struggle was putting on weight being 6 foot 6 and being very skinny. So in 3 years I have put on around 20kg I would give most of the credit to dieting well although at my age a lot would more than likely be due to naturally filling out the muscle stimulation and clean bulking diet would be of great assistance though im sure. I have basically done clean bulking at around 30% over maintenance calorie level with a scale of 45%C/35%P/20%F every 8 weeks i usually go into a priming stage and do a carb cycle for 2 weeks 15% Surplus Cal maint 1 day then 40% deficit Cal maint 3 days and redo all the calculations for my diet again only having 1 cheat meal a week in attempt to keep my sanity.
Exercises are slightly limited due to the fact that i have early signs of facet degeneration in my lumber so usually use the inzer lever support belt during standing exercises and have completely cut out squats and dead lifts which is disappointing. in 4 months or so ill start doing front squats just need to increase core muscle tone far more to assist in back support and help ease the weight off the joints.
I can still make steady gains of around .4kg a month a bit less mayb although i guess most can relate to the feeling of wanting the fast results and i feel like my patience has run out.
Cycle:
For my first cycle I have Alpha Pharma Test E 250mg/ml Been doing .7ml injections twice a week Saturday morning and Tuesday afternoon. Have an Aromatase inhibitor (AI) on hand (liquidex) although I have had next to no sides, never had acne growing up havnt got any atm, nipples were sensitive from around week 2 onward although no lumps or anything and honestly next to no water retention.
Running the cycle for 10 weeks then beginning post cycle therapy (pct) 14 days after last injection start taking:
- liquid Clomid at 100mg/day for 7 days then the following 14 at 50mg/day
- Liquid Tamox doing 40/20/20/20
HCG is very hard to get in Australia so wont be running it although trying to get some sorted for my next cycle.
Diet:
Fairly rough with supps included
Meal 1 6:15 - 200g Oats, 150g Mixed berries, an apple, 30g Optimum nutrition gold standard whey (Supp), 500ml skim milk, Animal Pak (Supp)
Meal 2 9:00 - 120g Brown rice, 250g Tuna, 200g Steamed veggies (Carrot, broccoli, Peas), Animal Omega (Supp)
Meal 3 12:00 - 5 Slices Wholemeal bread roughly 125g, 200g Chicken breast, 100g Low fat cottage cheese, 300g salad (lettuce, carrot, tomato, cucumber, mushrooms,avocado), Animal Flex (Supp)
Meal 4 15:00 - 120g Brown rice, 250g Tuna/Chicken, 200g Steamed veggies (Carrot, broccoli, Peas), 1 Tablespoon Olive oil
Meal 5 17:30 - PWO shake with 30g WPI (Supp), Vitargo 35g (Supp), 200g Mixed berries, 1 Banana, 500ml skim milk
Meal 6 19:30 - 200g chicken breast, 100g steamed veggies (sometimes have 100g Sweet potato)
Meal 7 21:30 - 20g Casein b4 bed with water.
Throughout the day I have around 4L of water, the diet will be tuned at the end of this week and followed by every 2 weeks increasing calorie intake although more than likely just carbs I will increase and if I start gaining too much fat ill drop it back to previous calorie intake.
Sodium is quite low most of the daily intake is from the bread which could be a good reason for why there is next to no water retention atm and potassium is high, also getting plenty of folic acid and anti oxidants. I never have sauce with my foods so basically i have a fair bit of fructose through my day and sucrose PWO
I am a person I guess who is very prone to obsession, so dieting is an interest, i enjoy it, I find it easy to stick to, although im not afraid to go out to dinner with friends or family and let my diet get in the way of an enjoyable dinner every now and then.
Workout:
First 3 weeks i stuck to my usual 2 on 1 off working
Day1 - chest&bi's
Day2 - back&tri's
Day3 - Rest
Day4 - Legs
Day5 - Shoulders
Day6 - Off
Repeat
Although from week 4 onward i am doing 2 on 1 off 3 on 1 off
Day1 - Chest
Day2 - Back
Day3 - off
Day4 - Bi&tri
Day5 - Legs
Day6 - Shoulders
Day7 - Off
Repeat
My workout changes fairly often so ill put up an example
Every rep I concentrate on Slow eccentric movement and explosive concentric movement
althought every muscle group starts with 2x warm up sets 50% 1rm 12 reps, 2x working sets 75-80% 1rm, 1x failure set 85%1rm 8 reps, and the other movements are the same minus 1 warm upset and add 2 reps to each for legs. each movement has 60-90s RBS
Each muscle group finishes with FST7's 30s RBS and 15 reps although every 4th week i switch to finish with a drop set and then go back to FST7's
Chest - Incline BB Press, incline db fly, Bench press, flat db fly, FST7's on pec deck
Back - Wide grip Lat pulldown, seated cable row, close grip lat pulldown, wide grip row or T-bar, FST7's straight bar pushdowns
Arms - Tri - Close grip Bench press, vbar tricep pushdown, weighted dips, FST7's Rope pushdown Bi - Hammer curl, Preacher curl, E-z Bar curl, FST7's Seated alternating curl
Legs - Seated Leg curl, Lay down leg curl, lunges, FST7's alternating Standing leg curl, Leg extensions, Leg press I usually do 5 sets, FST7's Hack squat, Standing calf raise and seated calf raise 15 reps 4 sets
Shoulders - Seated BB Shoulder press, front DB raise, Lateral Raise, Rear delt machine, Shrugs, FST7's side lateral raise.
I would usually alternate between BB and DB each week where i can or change to a machine every 2nd week.
Stats:
Age - 23
Height - 6foot 6
B4 first injection
Weight - 104kg
bf% - 13% via hydrostatic
Although following the Parrillo caliper (Would link the site that gives guidance but assume i am not aloud) my bf% was at 10.8% with all the correct angles and the 9 points measured.
Following these guidlines
1. All measurement should be made on the right side of the body
2. Caliper should be placed 1 cm away from thumb and finger, perpendicular to skinfold, and halfway between crest and base of fold
3. Pinch should be maintained while reading the caliper
4. Wait 1 to 2 s (and not longer) before reading caliper
5. Take duplicate measures at each site and retest if duplicate measurements are not within 1 to 2 mm
6. Rotate through measurement sites or allow time for skin to regain normal texture and thickness
Between weeks 1-3 I put on around 1-1.5kg
Results so far Tuesday week 5:
Weight: 111kg
BF%: 11%
Strength has increased a fair bit exercises such as
Incline Barbell press from 90kg on Working sets to 10 reps 100kg
Seated barbell shoulder press 80kg to 85 working set, did 8 reps of 90 for failure set
Close grip Bench press from 95kg 110kg working set
Still have visible abs still look pretty dry and minimum fat gains, so far amazing results in my eyes.
I would love to post photos although for identity/privacy I won't sorry.
Hopefully I can learn something from this post
any feedback given thanks in advanceRegards Beatz
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