Starting first cycle in 2 weeks please critique

[SouthernCross28]

Hi everyone, will be starting my first cycle in a few weeks and would appreciate some feedback on it.

Stats- 28, 225 pounds, 6"2, 16-18% BF, been training for 5 years, serious training for 2 years.

Looking to put on around 10 pounds lean muscle and lose BF ( probably optimistic but see how we go )

Have 1 x 10ml vial of 'Scorpion' Test Enanthate dosed at 1ml=250mg. Plenty of Nolva and also Letrozole just in case.

Have plenty of 21 1 1/2" needles to draw up from vial, 25 1" to inject ( will be doing Quads, Delts and maybe Glutes ) Have injecting protocols downpat- except im not a fan of needles, lol.

CYCLE-

Week 1-10 Test Enanthate 250mg PW, 20mg Nolva ED
Week 12-14 Nolva 40mg ED
Week 14-16 Nolva 20mg ED
( Human Chorionic Gonadotropin (HCG) to start week 12 unless i can get it earlier which is a possibility and if i do will run at 250 x twice a week once obtained )

I know most of you will say to do 500mg PW for 10 weeks but i dont want massive gains as i dont want it to look to obvious at work, just want what i stated above and seeing as it's my first cycle i will play it safe ( thats why im taking 20mg Nolva ED whilst on cycle )

I may also be able to get my hands on some Var, if i do will run it-

Week 6-10 60mg ED

Ok now for my DIET-

4200 Calories ED comprising of,

450gm Protein
411 Carbs
75gm Fat
Roughly 45/35/20

Using the HARRISON BENEDICT formula this should give me around 1 pound of muscle PW.

TRAINING-

M- Chest, Sho, Tri
T- Run ( 5-6 km in 30 Min )
W- Back, Bic
T- Run ( 5-6 km in 30 Min )
F- Chest, Sho, Tri
S-Back, Bic ( Treadmill at gym for 30 Min )

12 Sets for major bodyparts ( Chest, Back, Sho )

9 Sets for smaller ones ( Bic, Tri )

All exercises set out at 12/10/8/8.

As you will see there is no leg work in there as i have a crappy knee and cant put any real weight on it but seem to be able to run ok so that is basically my leg work.

What do you guys think?

Is the diet ok or should i tweak to lose BF?

Appreciate any and all input.

 

[cyto33]

dude i think you should have a look around here for a while.
250 Pw will have the same sides as 500mg pw and you don't need to nolva right from the start. you would want an Aromatase inhibitor (AI) for that . i see that you want to run the 250mg because you only have 1 vial. all you will be doing is shutting your self down and you will feel like shit a couple weeks later after your last pin.
your pinning looks wrong as well. 1" pins for injecting are great if you have like 10%bf you will need to pin with an 1.5"pin.
you also said you want lean gains. the cal intake is to high for that. you should have low carb intake and around 2600cal per day to maintain your self. use want you have for bf to feed from. i know i've missed some thing and some one else will jump in.
but i think you should learn a bit more before injecting a substance you don't have alot of knowledge about. be safe with this.

 

[Teutonic]

Cyto makes some good points..and I agree . I dont see a problem w/250 a week..if its your first time out.. you ll be alright, and Id get aromasine for bloat/water retention...nolva for post cycle therapy (pct).
Your caloeric intake is high, but it appears you are gonna run your ass off.
Your training looks a lot lke mine when on cycle.

 

[SouthernCross28]

Hey guys, i really appreciate the input. Just a couple of questions though,

1. I used the Harrison Benedict formula and it stated i would be using 3800cals a day whilst training at that intensity? Does that mean if i am on a diet of say 3000cals a day i will strip fat and put on lean mass ( which i assume it will )? I'm more than happy to change the diet if thats what you guys are saying?

2. I also did a fair bit of research ( spotinjections.com etc ) of Pin size and most said 25 1" for Quads and delts are fine but yes 23 1"5 for glutes? do you think i should go 23 1.5" for all pins just in case?

3. Also i can get my hands on another 10ml of Enanthate so I can up the dose to 350 mg PW by pinning 250mg every 5 days over 10 weeks, would that be more beneficial? i dont want to run 500mg PW for my first cycle as if this 1 goes well i will move up from there on my second one if i choose to do so.

4. And lastly what are your thoughts on running Anavar (var) at 60mg Ed for the last 4 weeks? or whinny ( if i can get my hands on either that is )

Thanks for the help guys, i appreciate all the input i can get as I'm a juice virgin, lol.

P.S how about this for my DIET-

3200Cals ED comprised of-
405 gm Protein
250 gm Carbs
64 gm Fat

 

[cyto33]

Hey guys, i really appreciate the input. Just a couple of questions though,

1. I used the Harrison Benedict formula and it stated i would be using 3800cals a day whilst training at that intensity? Does that mean if i am on a diet of say 3000cals a day i will strip fat and put on lean mass ( which i assume it will )? I'm more than happy to change the diet if thats what you guys are saying?

3000 should be fine just try to keep a check on the weight, if you are biulding lean you should stay around the same weight but muscle up. and gain 5-10lbs at the most.

2. I also did a fair bit of research ( spotinjections.com etc ) of Pin size and most said 25 1" for Quads and delts are fine but yes 23 1"5 for glutes? do you think i should go 23 1.5" for all pins just in case?
stick with the 1.5" pins if you have or can get 25 or 26 gauge pins thats better. the 23 may hurt or bruise you badly.

3. Also i can get my hands on another 10ml of Enanthate so I can up the dose to 350 mg PW by pinning 250mg every 5 days over 10 weeks, would that be more beneficial? i dont want to run 500mg PW for my first cycle as if this 1 goes well i will move up from there on my second one if i choose to do so.thats a little better but 500 pw would help the blood levels better and will hold back side cause the blood levels are more stable 250mg monday 250mg thursday. but you can split the 350mg. 175X2

4. And lastly what are your thoughts on running Anavar (var) at 60mg Ed for the last 4 weeks? or whinny ( if i can get my hands on either that is ) this would be great to run with it to help harden the muscles. but run 40 to 50 ed

Thanks for the help guys, i appreciate all the input i can get as I'm a juice virgin, lol.

P.S how about this for my DIET-

3200Cals ED comprised of-
405 gm Protein
250 gm Carbs
64 gm Fat

carbs look better.

 

[Teutonic]

I agree with cyto..on all points. All his red addendums to your post are fine. Building muscle while trying to cut is a fine line to walk.. but I am pleased to see your wariness of running higher doses initially..
You got the rest of your life to do that...changing your body dramatically in a very short time is possible, but rarely healthy. Go slow...

 

[austar]

I would drop the carbs bellow 100 g for at least 3 days a week will give you a better result weight loss wise.
I found this works well naturally I don't know how it apply's to on gear.

 

[3J]

the HB formula does not count out the fat on your body... i would use a diff formula


370 + (21.6 x lbm in kg)

if your having a hard time with this let me know.. ill break it down for you..

as for your macros and your total intake, i dont know why your eating so damn much, but wont be able to say so for sure untill you give me your TDEE

 

[3J]

also 250mg per week of enantate is really closer to 175g of test.. thats no where close to enough test in one week..

imo.. go 500mg a week minimum... why shut down your natty test levels just for 250mg?? horrible advice...

 

[3J]

I would drop the carbs bellow 100 g for at least 3 days a week will give you a better result weight loss wise.
I found this works well naturally I don't know how it apply's to on gear.

i completely disagree....

 

[Scarz]

i completely disagree....

elaborate so that we can all agree

 

[Scarz]

in english

 

[3J]

elaborate so that we can all agree

LOL..

yes, yes,, i guess i was being vague...


anything under 150g of carbohydrates and your liver starts producing glycogen...

so unless your running keto, dont run under 150g of carbs...


as for running at 100g for three weeks and then changing it up.. im sure someone who doesn't know about insulin sensetivity and carbohydrate tolerence would say that...

your body gets used to eating those 100g of carbs.. when u up the carbs what do you think is going to happen?? you'll begin to gain weight... put fat on..

the premise of the situation is that the OP wants to lose fat... not to say that his current direction is gonna do that for him.. but that's what these forums are here for... to fix issues.. answer questions..

i would think a carb cycling approach would better fit his needs... but yet again im gonna need his TDEE (total daily energy expenditure) through his BMR (basil meatbolic rate)...

 

[SouthernCross28]

Hey guys, thanks for all the info and advice. I have worked out my BMR via the formula from Jamyjamr and it = 2551 then multiplied it by 1.725 and got TDEE of 4401- as i work out 6 days a week with the program i outlined in an above thread and am fairly active in my job, walking around, getting in and out of cars all day.

So how should i organise my diet? is 3200 cals a day as stated in above thread going to work/ be enough?

 

[3J]

i have your bmr at 2181... did you remember to make your weight in kilos?

1.75 multiplying factor huh??

whats your workout routine look like

how much cardio do you do, at what intesity?

whats work look like for you? are you sitting around or are you active??

 

[SouthernCross28]

Hey Jamy, just did the equation again and BMR is 2551 ( think you forgot to add the 370 at beginning, lol ).

And I'm multiplying it by 1.725 as i will be doing 4 weight workouts and 3 cardio workouts PW, as well as a fair bit of walking and getting in and out of cars at work, I'm not in an office job so I'm constantly moving throughout the day.

Here is my routine,

M- Chest, Sho, Tri
T- Run ( 5-6 km in 30 Min )
W- Back, Bic
T- Run ( 5-6 km in 30 Min )
F- Chest, Sho, Tri
S-Back, Bic ( Treadmill at gym for 30 Min )
S- Rest

As well as a bit of walking each day and work stuff. What do you think about the proposed diet with 3200 Cals?

Thanks

 

[3J]

trust mee buddy, your the one doing the math wrong...

225 x .18 = 40.5

225 - 40.5 = 184.5 lbm

184.5 / 2.2 = 83.86 kilos

370 + (21.6 x 83.86=1811.3) = 2181.76

your not working out anywhere close enough for a multiplying factor of 1.75... i would say 1.5 would be closer to what you need..

2181.76 x 1.5 = 3272.64 TDEE

 

[3J]

what are you more worried about, gaining muscle or losing weight??

 

[SouthernCross28]

Ahhh, i didn't calculate my LBM, thanks heaps for that man i appreciate it.

So seeing as my TDEE is 3200 Calories should i go for around 2800-3000 ED? I am interested in putting on a bit of Lean muscle but probably more for fat loss/ converting current BF to muscle as a main priority.

However in saying that if i were to put on 10 pounds of muscle and toned up what i had then i would be more than happy. Thats why I'm thinking of running Anavar (var) or whinny at end of cycle if i can get my hands on it.

What do you think? i really appreciate your feedback and help Jamy

 

[3J]

eat at maint level.. 3200 calories imo...

up your cardio to 6 days a week... with three days that you wake up in the morning and do cardio on an empty stomach plus pwo cardio...

300g protien
300g carbs
87g fats..

your macros should look that way.. that's very close to a 40 40 20 split.. great lean bulking split..