Any Advice welcomed

[Mr. Smith]

I am going into my 5th week of my cycle and I am now just starting to see some changes nothing to write home about.
Any advice or critizimum is welcome.

700 – 6 Egg whites/2 yolks with ½ cup cheddar cheese. 1 slice 12grain toast with peanut butter. ½ cup cottage cheese.
Whey protein/creatine mixed with water.

0900 – 6oz chicken breast. 1 cup brown rice. Sometimes this is a 6oz steak or 8oz turkey pattie.

1100 – 6oz chicken breast. 1 cup brown rice. Sometimes this is a 6oz steak or 8oz turkey pattie.

1200 – 1 can of tuna. 6oz yams. Or I go to lunch with co-workers and eat well.

1300 – Sometimes I am in meetings all afternoon so this can be a protein bar/protein shake.

1545 – Protein/Creatine shake.

1600 – Workout

1800 – Post workout shake. 8oz milk, 2 scoops vanilla ice cream, 1 banana, 2 TBL of peanut butter, 40 grams Whey protein w/creatine.

1930 – Whatever I cook for the family. Beef/Broc. Stir-fry. Turkey/oat burger. Thai Chicken and brown rice etc etc.

2100 - 6 Egg whites/2 yolks.

2200 – PM protein/ straight to bed.

This is just a snapshot of my diet. It does vary a little due to work and just plain didn’t have time to cook things. Sometimes I need to change up the food because I get tired of the same old same old. I also take fish oil, Saw pimento, Aminos, Liver Pro, Multivitamins. One day a week I eat what ever looks good and can fit in my mouth.

Workout

Chest/triceps
Incline bench – 4 sets/6-10 reps. 320 max for reps (this is a smith machine so I don’t know what if any to add for the machine weight.

Decline bench - 4 sets/6-10 reps. 320 max for reps (this is a smith machine so I don’t know what if any to add for the machine weight. I try to go with more weight but it lifts me out of the seat. Someone broke the belt.

Cross-over cables or PecDeck - 4 sets/6-10 reps. (sometimes both if I am really motivated.)

Close grip push downs - 4 sets/6-10 reps. I need to find something else to do I have maxed out machine at 200 for 10 reps.

Overhead rope triceps extentions - 4 sets/6-10 reps. 160 max for reps.

Dips or Single barbell overhead extentions - 4 sets/6-10 reps

Back/Biceps

Incline rotating curls - 4 sets/6-10 reps. Max 50 for reps

Standing straight bar cable curls - 4 sets/6-10 reps. Max 130 for reps.

Standing single arm cable curls - 4 sets/6-10 reps. Max 70 for reps

Deadlifts - 4 sets/4-8 reps. Max 365 for reps

Widegrip pulldowns - 4 sets/6-10 reps. Max 200 for reps

Close grip seated rows - 4 sets/6-10 reps. Max 220 for reps.

Shoulders/Legs

Military press dumbbells or smith machine - 4 sets/6-10 reps.

Lat Raises cable - 4 sets/6-10 reps.

Shrugs - Lat Raises cable - 4 sets/6-10 reps.

I will work out 2 on one off most of the time with a two day break when ever I feel I need it.


I am going to change my workout when I start to cut up around December. I will go to the gym AM’s 3 days a week to do cardio and still maintain heavy lifting at night on other days. I will adjust my diet a little to exclude most of the dairy and substitute a lot of the red meat for white. I have not decided what to use for AAS. I am going to see how it goes without any for a few weeks but I do not want to lose any mass. So suggestions would be great. I have limited access to AAS.

Cycle

500mg of Testosterone Enan (divide into two shots a week) a week for 10 weeks
100mg of Testosterone Propionate EOD for the first three weeks.
weeks 9 thru 10 100mg Propionate EOD
10mg of nolvadex ED for weeks 1 to 11

Creatine, Amino Acids, Saw Pamento, Liver Pro, Fish Oils. Multi-Vitamin.

PCT 40mg Nolva ED weeks 12 thru 14
20mg Nolva ED two more weeks. I think I am going to add Clen to PCT for a few weeks. 6 total, 2 on 2 off 2 on again.

Stats

34 years old
214 lbs
16% BF
5’6”

[ROCKETW19]

the only advise i can give is break up this post into sections cuzz holly shit thats alot goin on i dont know were to start. more people will respond. one thing did stick in my head creatine should be takin on a empty stomac i thought! good luck.

[Mr. Smith]

I forgot my legs hehe.

Legs

Squat - 4 sets/4-8 reps. Max 405 for reps
Hip sled - 4 sets/6-10 reps I do these either single or double legs
Leg extentions - 4 sets/6-10 reps
Leg Curls - 4 sets/6-10 reps

I substitute lunges every now and then and calves are every other day.

[Mr. Smith]

Originally posted by ROCKETW19
the only advise i can give is break up this post into sections cuzz holly shit thats alot goin on i dont know were to start. more people will respond. one thing did stick in my head creatine should be takin on a empty stomac i thought! good luck.

Just trying to give all the information that people tend to ask for when you post for advice sorry for the length, but it is in sections of a sort.

Diet on top. Training, Cycle, and Stats. Yes this is my first cycle.

[ROCKETW19]

you cycle looks good you did your homework! why the nolva?

[Mr. Smith]

Originally posted by ROCKETW19
you cycle looks good you did your homework! why the nolva?

I was using it at first because I was following Skyefire's advice to be safe and not sorry. Then I read a post that said "How do you know if you need it if you never tried to go without it." So I did for 4 or 5 days. Nothing bad happened but my nipples got really sensitive. When I took it ED there was no soreness. I also didn't read any posts on the negitive affects of using it preventively. So I went back to using it for peace of mind and to take care of the soreness.

Is there a reason I should not use it maybe it would out weigh my reasons for using it?

[ROCKETW19]

10mgs aint a whole lot anyways but nolva blocks the igf-1 receptors. witch hinders gains now if 10mgs will hurt i dont know there was no mgs provided. skyfire seems like a smart bro who knows his shit and if it makes you feel better why not.

[house1]

i really like your cycle -- shows you did your homework - very nice to see

nice to see all the whole foods - what are your total calories??

your chest setup -- -

smith machine inclines are fine -- nice stable movement -- i would do an unstable movement before that --say incline dumbell [i am not a fan of flat bench allthough i do them]-

declines -- i would replace with weighted dips
throw the cable crossovers away till your triming down -- pecdeck or heavy flyes to finish

i would rather see biceps with chest rather then triceps -there already spent all your going to do is burn them out


for your back --where are your rows bro????

deads to start is good!
then i would do-
widegrip pullups
closegrip pulldowns
bent over barbell rows
low cable row
finish off with weighted hypers

traps with back

heavy shrugs



shoulders and legs together?? your not training hard enough if you can do them together!!

shoulders and triceps

dumbell press [unstable movement]
smithmachine press [stable movement]
upright rows
side laterals
bent over lat
reverse pecdeck

tri's

closegrip bench
nosebreakers
pushdowns


legs-

quads

squats
hacksquats
legpress

save the other stuff for cutting [lunges,extensions,etc]

hamstrings
sldl
curls

then do your calves -- i dont see why you do them eod -- twice a week is good --hit them hard and heavy


i see you do 4 sets - i do 2 working sets for everything
my 2 working sets are brutal bro-- rest pause, statics, etc -- i like heavy weight high reps- with slow movement -- i dont blow through sets -- my speed coming down is the same going up -- control both ways is key - i feel you grab alot more fibers that way -- i incorperated a dc style type training and like it
you work it right 2 sets is all you need 4 sets imo is overkill but to each there own

this is just my 2 cents bro

[DS-COUSIN]

Re: Any Advice welcomed

[QUOTE]Originally posted by Mr. Smith
[B]I am going into my 5th week of my cycle and I am now just starting to see some changes nothing to write home about.
Any advice or critizimum is welcome.

700 – 6 Egg whites/2 yolks with ½ cup cheddar cheese. 1 slice 12grain toast with peanut butter. ½ cup cottage cheese.
Whey protein/creatine mixed with water.


1800 – Post workout shake. 8oz milk, 2 scoops vanilla ice cream, 1 banana, 2 TBL of peanut butter, 40 grams Whey protein w/creatine.

[QUOTE]Originally posted by Mr. Smith
[B]

Mr. Smith...

Everything looks great! I do have a question though;
1. Do you really think you need the double dip of fat in the 700 meal with the chedder cheese and peanut butter?

2. (1800) This is two fold, is your ice cream low fat/low sugar? If not, double dipping on the fat from peanut butter and ice cream seems a bit overboard. Is your peanut butter 'reduce fat?' I know peanut butter fat is "good fat," but it seems a lot at once. THe ice cream carb count alone is enough to have a tough time getting used and may be stored as energy/fat depending on your body type and metabolism. It looks like it's directly after a workout so it may be fine, but if you don't see the results from your diet, that's where I see a place for elimination or spacing of these particular foods.

Good luck, looks like a lot of research went into it.

[BigTexan]

All looks good to me except the added creatine. Everyone I know including myself cuts out creatine during a cycle. Otherwise you will hold a lot of excess water, which will only make you think you are getting mass. Good luck, and I am glad I don't have your grocery bill lol

[Face]

Isn't 4 egg yolks a day going to shoot your cholesterol through the roof????

[Mr. Smith]

Thanks for all the advice. I think I will start with changing up my workout. I have to thank house1 personally because that was a long post on my behalf. I am taking all of your advice bro and changing my workout tomorrow.

Creatine is gone that sounds like some good advice. Save some money too. I am also going to try going without the Nolva till my PCT. As far as the double dipping the fat hehe. I am still on the up swing and not cutting so I will keep them until I start to lean out. Good looking out DS-Cousin I will drop it in December. My wife says I put an inch on my arms wow!!! (18 and 1/4)
The egg yolks I do not know about. I know eggs got a bad rap awhile back but I will have to research the cholesterol levels. I also do not allways eat the eggs sometimes it is a can of tuna or small plate of left over dinner.

Thanks to everyone else also........ I respect all of your opinions ..... I am taking everyones advice.