Hey, guys!
First of all - thank you for your time and advice, thanks for doing what you do here!
Still digging my way through many posts and articles here and in other places around the web. However, I am aware that my background and targets are slightly unusual, so I'd appreciate some cross-checking and advise from the knowledgeable guys around here.
My goals:
1. health
2. true strength without "bulk"
I have no intention to "get big", I want to improve my lifts. My main sport is mountain biking. I do weight lifting for health reasons because I am aware of the importance of strength for well being. Some muscle is also mandatory on the bike and helps avoid injuries caused by a fall, but any excess body weight is a major disadvantage when going uphill. It's about the right balance for me.
I don't see myself at risk of becoming a heavy user. A realistic target for me is 80-85 kg body weight at below 10 % body fat. Since my lifestyle and nutrition are spot on, I intend to keep that bf ratio premanently. And I plan to stay a lean machine and not become a muscle monster.
Where do I come from:
41 years (though looking and feeling like in my early 30s)
188 cm
77 kg, body fat 12-13 %
basal metabolic rate around 1700 kcal/day
blood test ok, heart checked and in excellent condition (though I tend to have high work pulse, despite a good resting pulse), blood pressure ok
training weights:
squat 75 kg 5x5 (below parallel)
bench 45 kg 5x5
barbell row 55 kg 5x5
overhead press 40 kg 5x5
deadlift 100 kg 1x5
Both squat and deadlift feel quite manageable, I expect my personal bests for 1 rep to be well above the numbers stated.
I always was a skinny guy. Started mountain biking in my mid 20s, slowly moved towards being "skinny fat" in my late 30s (caused by carb-heavy 'endurance diet', maxed at 88 kg with no strength in my upper body). You can see in my numbers above that I'm hugely unbalanced with powerful legs, rather decent core but way too weak upper body.
Turned my life around 2y ago when I started the paleo lifestyle* (more on that below). My body weight rapidly plunged from 85+ to 76 kg and stayed there until I started lifting. Health, energy levels and clarity of mind all improved significantly. My fat metabolism started to work for the first time in my life.
I have some history with the usual gym workouts (split routines, machines and all that crap), without significant gains. Subsequently I've never been too consistent (except at biking). A diet that was too low on proteins added to the unsatisfying results.
I restarted lifting 1,5y ago as a part of pelao and finally get rather fast and consistent results. Partly because of proper training (free weights, compound exercises only) and correctly dialled in nutrition. Within months I reached levels I never deemed possible for myself.
My training regimen:
winter/spring
Stronglifts 5x5:
3 compound lifts every other day, with slightly increased weight from session to session
day A: squat 5x5, bench press 5x5, barbell row 5x5
day B: squat 5x5, overhead press 5x5, deadlift 1x5
On non-lifting days I run (short distance <10 km or 1 h, controlled slow pace to stay in aerobic metabolism, trails and forest terrain in barefoot shoes)
On weekends I do bicycle tours (indoor track, road bike or MTB, 1 h to 3 h, controlled slow pace) or mountain hikes in the Alpes (those can stretch to 5-6 h)
My priority until early summer is to improve my overall strength and build up a stronger core. The endurance training is just to keep my level - and for the fun of it.
In early summer the mountain bike race season starts, so I'll then shift my focus to more intense bike and endurance training, while maintaining 3 lifting sessions per week to not lose any achieved strength gains. I guess I'll have to settle for constant weights or slower gains, but that is perfectly ok.
Unfortunately most of the MTB amateur races here are marathon events with 3-6 h of competition time, so I have to adapt to that. I know that this is _very_ counter-productive for any strength training goals. But it remains my priority, because it's _fun_.
Now - why juicing?
I'd like to - gently - boost my potential. Build up solid strength before the racing season starts and keep it over the summer. Another strength increase is not planned before winter 2014/15, after the race season.
Q: Is it too early to juice after just 18 months of consistent lifting?
I'm slightly concerned about the risk for injuries when my strength explodes on Test and my tendons and joints can't follow quickly enough. OTOH I learned to listen to my body and got through my training and lifting without any injury (except bike accidents). I want to keep it like this. I train at home, I have a power rack in my basement - so no audience to impress. I have no intention to slack out during my cycle - on the contrary. I just don't want to overdo it. I'm not in a hurry either, steady and consistent is key for me.
The cycle plan:
I want to keep it simple - Testosterone-Enanthate for 12 weeks, as frequently recommended here. I'd prefer to keep the dose low (250-300 mg), but read recommendations for a solid 500 mg per week to get optimum results.
I don't aim for maximum gains. I want minimum side effects and long-term gains. In my eyes steroids are just a tool to counter the age-related and modern day lifestyle-related slowing down of my gains. I'm happy with comparably slow improvement, if I can keep the increased strength for the years to come.
Q: Low dose or high dose in my rather special case?
Injection of 150-200 mg every 3 days (Sun+Wed) - is this a good plan?
Q: Any improvement if I settle for more frequent injections? For example 3x100 ml per week instead of 2x 150 ml weekly? I understand the long half-life of Test-E makes this unnecessary, but if there are even slight improvements, I'm willing to try it. (More even androgen levels maybe?)
Q: I have a 1 week long business trip in mid March. Won't be able to train at all during this week. Is this a problem, should I delay the start of my cycle until after the trip?
Q: How about Estrogen or DHT suppressors? Should I only order them and keep them ready in case I need them? Or take them in any case to avoid unwanted side effects, even before I notice anything? (btw: I'm balding naturally already :-( )
PCT:
I understand this is a crucial part of it all. Maybe even more so at my age.
Q: Should I have my natural testosterone level checked before I enter a cycle, just to know where I start from?
Thanks again for reading my long post and posting your advise!
---
*What is paleo?
+ eat real food: basically follow the diet of the paleolithic hunter-gatherer: natural, unprocessed, fresh food from regional suppliers, focus on meat, fish and leafy greens; no sugar, no alcohol, no grain; very low carb, high on protein and with a good amount of fat
+ move: daily sports program with a focus on resistance training and short time cardio
+ sleep well: 8 to 9 hours every night, depending on your individual demand, sleep cycle roughly adjusted to sun hours and regular
+ be mindful: meditation and good stress handling for peace of mind
On top of my nutrition regime I supplement the full range of vitamins and essential minerals. I also take protein powder (whey isolate) and some amino acids. My average protein intake is way over 2 g/kg. Using intermittent fasting (IF) quite regularly.
First of all - thank you for your time and advice, thanks for doing what you do here!
Still digging my way through many posts and articles here and in other places around the web. However, I am aware that my background and targets are slightly unusual, so I'd appreciate some cross-checking and advise from the knowledgeable guys around here.
My goals:
1. health
2. true strength without "bulk"
I have no intention to "get big", I want to improve my lifts. My main sport is mountain biking. I do weight lifting for health reasons because I am aware of the importance of strength for well being. Some muscle is also mandatory on the bike and helps avoid injuries caused by a fall, but any excess body weight is a major disadvantage when going uphill. It's about the right balance for me.
I don't see myself at risk of becoming a heavy user. A realistic target for me is 80-85 kg body weight at below 10 % body fat. Since my lifestyle and nutrition are spot on, I intend to keep that bf ratio premanently. And I plan to stay a lean machine and not become a muscle monster.
Where do I come from:
41 years (though looking and feeling like in my early 30s)
188 cm
77 kg, body fat 12-13 %
basal metabolic rate around 1700 kcal/day
blood test ok, heart checked and in excellent condition (though I tend to have high work pulse, despite a good resting pulse), blood pressure ok
training weights:
squat 75 kg 5x5 (below parallel)
bench 45 kg 5x5
barbell row 55 kg 5x5
overhead press 40 kg 5x5
deadlift 100 kg 1x5
Both squat and deadlift feel quite manageable, I expect my personal bests for 1 rep to be well above the numbers stated.
I always was a skinny guy. Started mountain biking in my mid 20s, slowly moved towards being "skinny fat" in my late 30s (caused by carb-heavy 'endurance diet', maxed at 88 kg with no strength in my upper body). You can see in my numbers above that I'm hugely unbalanced with powerful legs, rather decent core but way too weak upper body.
Turned my life around 2y ago when I started the paleo lifestyle* (more on that below). My body weight rapidly plunged from 85+ to 76 kg and stayed there until I started lifting. Health, energy levels and clarity of mind all improved significantly. My fat metabolism started to work for the first time in my life.
I have some history with the usual gym workouts (split routines, machines and all that crap), without significant gains. Subsequently I've never been too consistent (except at biking). A diet that was too low on proteins added to the unsatisfying results.
I restarted lifting 1,5y ago as a part of pelao and finally get rather fast and consistent results. Partly because of proper training (free weights, compound exercises only) and correctly dialled in nutrition. Within months I reached levels I never deemed possible for myself.
My training regimen:
winter/spring
Stronglifts 5x5:
3 compound lifts every other day, with slightly increased weight from session to session
day A: squat 5x5, bench press 5x5, barbell row 5x5
day B: squat 5x5, overhead press 5x5, deadlift 1x5
On non-lifting days I run (short distance <10 km or 1 h, controlled slow pace to stay in aerobic metabolism, trails and forest terrain in barefoot shoes)
On weekends I do bicycle tours (indoor track, road bike or MTB, 1 h to 3 h, controlled slow pace) or mountain hikes in the Alpes (those can stretch to 5-6 h)
My priority until early summer is to improve my overall strength and build up a stronger core. The endurance training is just to keep my level - and for the fun of it.
In early summer the mountain bike race season starts, so I'll then shift my focus to more intense bike and endurance training, while maintaining 3 lifting sessions per week to not lose any achieved strength gains. I guess I'll have to settle for constant weights or slower gains, but that is perfectly ok.
Unfortunately most of the MTB amateur races here are marathon events with 3-6 h of competition time, so I have to adapt to that. I know that this is _very_ counter-productive for any strength training goals. But it remains my priority, because it's _fun_.
Now - why juicing?
I'd like to - gently - boost my potential. Build up solid strength before the racing season starts and keep it over the summer. Another strength increase is not planned before winter 2014/15, after the race season.
Q: Is it too early to juice after just 18 months of consistent lifting?
I'm slightly concerned about the risk for injuries when my strength explodes on Test and my tendons and joints can't follow quickly enough. OTOH I learned to listen to my body and got through my training and lifting without any injury (except bike accidents). I want to keep it like this. I train at home, I have a power rack in my basement - so no audience to impress. I have no intention to slack out during my cycle - on the contrary. I just don't want to overdo it. I'm not in a hurry either, steady and consistent is key for me.
The cycle plan:
I want to keep it simple - Testosterone-Enanthate for 12 weeks, as frequently recommended here. I'd prefer to keep the dose low (250-300 mg), but read recommendations for a solid 500 mg per week to get optimum results.
I don't aim for maximum gains. I want minimum side effects and long-term gains. In my eyes steroids are just a tool to counter the age-related and modern day lifestyle-related slowing down of my gains. I'm happy with comparably slow improvement, if I can keep the increased strength for the years to come.
Q: Low dose or high dose in my rather special case?
Injection of 150-200 mg every 3 days (Sun+Wed) - is this a good plan?
Q: Any improvement if I settle for more frequent injections? For example 3x100 ml per week instead of 2x 150 ml weekly? I understand the long half-life of Test-E makes this unnecessary, but if there are even slight improvements, I'm willing to try it. (More even androgen levels maybe?)
Q: I have a 1 week long business trip in mid March. Won't be able to train at all during this week. Is this a problem, should I delay the start of my cycle until after the trip?
Q: How about Estrogen or DHT suppressors? Should I only order them and keep them ready in case I need them? Or take them in any case to avoid unwanted side effects, even before I notice anything? (btw: I'm balding naturally already :-( )
PCT:
I understand this is a crucial part of it all. Maybe even more so at my age.
Q: Should I have my natural testosterone level checked before I enter a cycle, just to know where I start from?
Thanks again for reading my long post and posting your advise!
---
*What is paleo?
+ eat real food: basically follow the diet of the paleolithic hunter-gatherer: natural, unprocessed, fresh food from regional suppliers, focus on meat, fish and leafy greens; no sugar, no alcohol, no grain; very low carb, high on protein and with a good amount of fat
+ move: daily sports program with a focus on resistance training and short time cardio
+ sleep well: 8 to 9 hours every night, depending on your individual demand, sleep cycle roughly adjusted to sun hours and regular
+ be mindful: meditation and good stress handling for peace of mind
On top of my nutrition regime I supplement the full range of vitamins and essential minerals. I also take protein powder (whey isolate) and some amino acids. My average protein intake is way over 2 g/kg. Using intermittent fasting (IF) quite regularly.
