based on your post you are not ready for gear my friend. you don't have your training dialed in which leads me to believe you have not been training that long to begin with. then you speak of increasing your cals to 4000. why haven't you done this already? food is the most anabolic thing there is. get your training straight and increase cals to 4000 before cycle and i bet you put on 5 pounds in a month. also i hope you know coming off cycle you will need to maintain this surplus of calories or else you will lose all gains. this is a common mistake. guys get on cycle and bust their ass including eating a great diet, only to come off and eat like shit again and lose all motivation in the gym. well guess what, your 20 hard earned pounds of lean mass is gone and you look worse than you did before you started.
alright alright, enough with the father to son, you're not going to listen anyways. so i'll give you some advice.
A) you do not increase intensity on cycle..... YOU SHOULD'VE ALREADY BEEN GIVING IT 100%! so how the fuck could you increase it?
B) anabolic steroids may help some with recovery, but not that much. give it all you got in the gym, and whether on cycle or not, diet and rest is 90% of this game.
C) stick to your main compound lifts. here's what i want you to do. do this routine for atleast 4 weeks before starting this cycle, PLEASE. if you take nothing else from here, atleast listen to this.
you're going to lift 4 days a week. we'll use mon/wed/fri/sat as your template.
now it doesn't matter what order you put your lifts in for mon/wed/fri, but i suggest back on mon, legs on wed, chest on fri.
so if monday is back, you are going to deadlift. from the floor, conventional or sumo, no straps, chalk and belt is ok. then you will pick one horizontal row and one vertical (obviously a pullup. fuck the lat pulldown).
wednesday is legs. you will begin with jump squats to warm up, maybe some bodyweight lunges. either front squats or back squats as your main exercise, i recommend front squats. follow this up with glute ham raises for your hams, calve raises and some hip thrusts.
friday is chest. after warming up with some dynamic pushups and some light rotator cuff work on the pulley machines, your first exercise will be standing barbell overhead press. not push press, overhead press. next is bench. your bench will be weaker than normal after going heavy on OHP, this is fine. if you want to do some flies, feel free. no tricep work what so ever. trust me, they should be smoked by now.
now for saturday, you will be doing GPP, or general physical preparedness.
on this day i like to start with oly lifts after warming up. this really fires up your CNS and hang cleans or regular cleans build a monster fuckin yoke. i used to do these on back day but the work became too much. this is why we do back on monday to give us adequate time before smoking our upper back with cleans. also do snatches. trust me you're gonna want to go light. you will also be doing strongman lifts on these day, overhead carries, bear hug carries, farmers walks, push your car, whatever. now at the end of the 4 weeks you will know where you are weak in your lifts. lets say on deadlifts your hams are the weak link. now you know what you assistance exercises need to be. that's what assistance exercises are there for. not just shit randomly picked to pass time in the gym and get a "pump". come back and let me know how it goes in four weeks. by this time you'll be able to really dial in your training then start the gear and whatch the scale skyrocket.
