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Please help! New guy needs guidance!
I hope I'm posting this in the correct place, if not excuse my ignorance. OK. I do have a intro but I'm almost 38 years old. I'm 6 foot 2 inches and weigh 197 lbs. I tried to post a profile picture, I'm not sure if it worked or not. I'm seeking help with quite a few things. Start with where to start, I have a hard time putting on weight because I don't have much of an appetite. I need a proper diet. Next thing is what type of cycle should one start with, yes you heard this question a billion times... I'm wondering should I cut fat before I bulk or bulk then cut. I have a feeling that will depend on my goals. My goals add muscle lose weight. Hahaha yeah new story right? Seems like there is a lot of knowledge just spread out everywhere, and seems everyone is different depending on where there at. Thanks a lot for the help!
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Hi SmallTownGuy! I know we can help but first off can you answer some questions? You say you have a hard time putting on weight but then say is it best to cut before bulk. Do you have loads of fat to lose? Or do you mean you have a hard time putting on muscle? What is your weight training history? Are you a beginner, intermediate or vet? Are you looking for advice on cycling AAS or a weight training cycle? |
Thanks for replying... I'm intermediate... I have some unsightly bulges extra around the waist.. Other than that I'm pretty slim. I have a hard time putting on muscle. Looking for advice on both. Mostly interested in starting an AAS cycle.
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Ok, so I'm guessing that your main aim is to put on some size rather than lose fat or get super strong. That being the case I'd say bulking first and then cutting is the way to go. Its fairly obvious but you will need to increase your calories. Taking steroids will enable your body to make more use of the calories you do take in. That obviously helps but you will almost certainly need to up your intake as well. As an intermediate you will already know how to train for maximum effects. If you can honestly say that you're training at full speed now then start a cycle as soon as want, if not then I'd give it at least six weeks to blow away any cobwebs, iron out any injuries and ready yourself to take full advantage of your cycle. For a first cycle you really can't go wrong with a test only cycle. 500mg a week for 12 weeks seems to be a good way to start. You shouldn't really expect any sides though you should have a serm available to stop any gyno or other excess estrogen sides. Training wise, sort yourself out a good routine and stick with it. Whether or not this is split into microcycles is up to you. You should expect to increase the volume and weights throughout. Diet is again up to you to monitor. I'm guessing from what you said that you will need more calories than some in order to gain size. I also think it will pay you to concentrate on just building size without being too concerned with any fat gain. Within reason anyway. So for a twelve week cycle at 500mg test cyp or enanthate you will need 3 vials. You will also need some nolva for pct and in case you need to run it on cycle to control estrogen sides. 3 packs of 30 tablets should cover it. You might want to get some aromasin as well. But nolva alone should probably suffice. Train hard, rest hard and eat enough and you should see excellent results. Ask away if I haven't covered anything. |
Stillgoingstrong.... Thank you very much! That's what I needed! Yes need to up my calories.. Was just on a website that was mentioned in another thread for amount of calories I should have daily! Thank you very much! You have pointed me in a direction I have been spinning my wheels.
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eating is probably the hardest part of bodybuilding, I been "force feeding" for months and months, there is no easy way around it, just have to get it down, do what ever it takes, right now I chew my food just a few times and gulp it down with water, just remember your eating for performance not taste;)
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The cool thing about these guys, they actually are helping you. It's amazing.
They won't lead you astray buddy. I did my first cycle following there advice and I couldn't even lie to people how I gained so much mass so fast. At least I don't think they bought it. My only advice is this is a marathon, not a sprint. You need to eat more, and watch how your body responds. You take test, your gonna get stronger, if you lift for mass, your gonna get bigger. But you have to get calories in. Clean ones too. Garbage in, garbage out. You can add good size your first cycle, see how you respond, and learn for next time. Also, learn the sides and possible medical issue such as high blood pressure. It won't get too high likely, but checking it is advisable. And shoot these guys a question. They seem to take great pride in helping others. |
And it sounds like you will need to eat more than most, so be prepared. I'd hazard a guess that you won't be able to eat so many calories that it piles on body fat. Its best to gain the muscle first and worry about losing fat later anyway. Though as I said earlier . . . Within reason. Good luck. I know you'll be very happy with the results |
great advice given
out of interest what do you do for your current training ie how many days what split with sets and reps what do you eat on a daily basisie how many meals and whats macros/cals if post these two things im sure people can help with that too |
It's a good idea to post you entire regiment and let these guys pick it apart. when I did it we found I was over training. Even off cycle I train less but get more from it.
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Over training is definitely a hindrance in my opinion . Unless you are downing bucket loads of steroids. |
I work out everyday alternating between upper and lower. Keep in min I do this from home. Biggest gym is at the hospital. (Small town) I have a bench with free weights. On the 7th day I do 1 hr of cardio. 2 very controlled sets 10-12 reps. Add 5-10 lbs for second set. I do my absolute best to control my breathing.
I eat a lot of ground turkey and boneless skinless chik breast. Bananas almonds cottage cheese... Eggs like crazy... I set myself up for 4 meals a day at around 2500-3000 cal. But I can never eat it all.. Ever... And by dinner time I'm already full.. I'm not sure if I'm not working out enough or what... I lift in the mornings.. I wake up grab a yogurt and a banana. Sometimes coffee (a lot of times don't take it from me or I'll quit right now haha) I'll work out and be starving. I'll eat 3-4 eggs very basic 2 slices of bread (whole wheat) sometimes only eat one. I'll eat some fruit and or veggies before lunch. Let's say ground turkey pita bread and some cottage cheese for lunch... That's when I start to struggle, I'll maybe stuff that down and I'm feeling done.. I work 2pm to 10pm. I'll get to work maybe eat some of what I brought but more often than not I find myself lightly snaking on the rest of my meal plan.. Dinner forget it don't want it I'm full! Wake up starving. |
There doesn't seem to be a lot of simple carbs in there apart from whole fruit and a few slices of bread. To be honest it almost looks like a fat burning diet. Whole food protein is very filling and keeps you full for a long period of time. And you seem to eat a lot of whole food protein. Simple/fast acting carbs are the opposite. They digest quickly and made you hungry again quickly. You haven't mentioned protein or carbs drinks. They are an excellent way to take in extra calories without that full up feeling. Make sure to drink plenty of simple carbs and protein straight after your workouts. I wouldn't normally recommend adding sugar but maybe in your case for the duration of your cycle you should add some, even if its just to make you hungry again. A few people have said it . . . Eating enough food is the hardest bit! |
:cool::cool::cool:
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Monday - bench press 3 sets 10 / barbell row 3 sets 10 tues - squat 4 sets 8 / han curl 3 sets 10 and so on and meal 1 - 4 eggs with porrage ooats meal 2 - 100 g chicken and rice 150g and so one but I can tell you your not eating enough and wheres the carbs it almost looks like cutting diet protein is key but when building need the carbs and fats in there too help push that protein into the muscle I would eat more food on a cut so need to really up your intake esp while on the juice |
also great vid Armstrong that's what its about pushing your body to do what you need it to do
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I've said it before quite a lot on this forum, but for the benefit of SmallTownGuy the chicken shake mentioned in the video is something I do a lot. I sometimes find it much easier to down a drink of chicken fillet/breast, rather than eat it. And it doesn't taste as bad as it might sound. It's a trick worth thinking about if you need to get food down but just can't face eating it. |
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Liquidise a chicken breast. Tastes like cold chicken soup. Add a Brussels sprout or a sprig of broccoli to get your veggies in if you like |
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Every day day! I out garlic on it and roll. |
Thanks guys for all this great info!! I'm tweaking meals a bit! Adding more protein. Hitting my basement gym right now! See you guys later! Have a great day!
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