Hey I am new to bodybuilding and have been watching stuff on you tube (Athlean X, Dr Mike, Greg Doucette) and just joined these forums yesterday hoping to learn more about the ropes.
I have worked out for over two years now consistently. I am 29 years old, 192cm, 83kg. I worked out a lot when I was younger but not seriously, (age 17-24) and then stopped for 3 years as I also put on a lot of weight. I am looking to do a cycle of Test E at 350mg to start with and wondering if I should add in anything else. Also after the PCT is over I am wondering how long until you can cycle anything and what kind of cycles do people usually recommend for people looking to get into serious bodybuilding? I am dedicated to progress and wanna improve my physique.
My training routine is 5-6 days Arnold Split (Chest + Back x2, Arms x2, Legs x1) and 3 days 5km Jog and every day 10k steps.
My Exercises are usually:
Chest/Back Day:
Pull ups 8 x 5
Flat bench dumbbell press (6-8 x 3) currently at around 37.5-40kg per arm.
Incline bench dumbbell press (6-8 x 3)
Chest fly machine (8-10x3)
Lateral pulldown (6-8 x 3)
Dips (2 sets of 10-12)
Cable pulls or barbell rows (6-8 x 3)
Once a week I do deadlifts at start of workout (6 x 2 or 3 sets)
Arms Day:
Chin ups 8 x 5
Barbell curls (6 x 3) + Lateral raises (12 x 3) superset
Shoulder dumbell press (8 x 3) + shrugs (12 x 3) superset
Tricep pulldown (10-12 x 3)
Bicep curls (6-10 x 3)
Bicep lateral pulldown (6 x 2)
Then sometimes end there or do some face lifts or some tricep skull crushers (12 x 2).
Every other day I also do
3 x 1 minute planks
30 x 5 crunches
25 x 5 push ups
Cardio:
3 x 5km jog a week
10k steps daily
Legs:
Not my focus atm as my upper body is lacking so much growth potential. I usually do the quad press machine, calf raise, leg curls, my gym is really small atm but looking to go to a gym that has more equipment.
My calories at the moment I am on a cut (2000) but usually do about 2500.
Every day I eat pre much the same thing atm:
Breakfast: Protein Shake (30g) + Protein bar (45g) (500 calories, 75g protein)
After workout: Bowl of Milo with Almond Milk (300 calories)
Lunch: Sandwich with 200g of ham and 1 slice cheese (500 calories) (50g protein)
Dinner: Muscle chef meal (roughly 500calories each and 50g protein)
Snack: 200 calories (Ice cream, popcorn)
Usually I would also add in an extra chicken sandwich or an extra muscle chef meal but now I am trying to cut fat (target 2500ish calories). (Probably 18% atm and want to get to sub 15% before cycle, my long term goal is sub 10%).
Total: 2000 calories, roughly 200g protein. I am definitely going to bump it up to 3000-3500 while on cycle. I don't have a kitchen atm lol but when I get access to one I will change this to having more variety.
Every week I get a treat meal of fish and chips or kebab which would be around a 3000 calorie day.
I want to work on a log but need to start from scratch because I am moving cities and have planned a new diet.
I have worked out for over two years now consistently. I am 29 years old, 192cm, 83kg. I worked out a lot when I was younger but not seriously, (age 17-24) and then stopped for 3 years as I also put on a lot of weight. I am looking to do a cycle of Test E at 350mg to start with and wondering if I should add in anything else. Also after the PCT is over I am wondering how long until you can cycle anything and what kind of cycles do people usually recommend for people looking to get into serious bodybuilding? I am dedicated to progress and wanna improve my physique.
My training routine is 5-6 days Arnold Split (Chest + Back x2, Arms x2, Legs x1) and 3 days 5km Jog and every day 10k steps.
My Exercises are usually:
Chest/Back Day:
Pull ups 8 x 5
Flat bench dumbbell press (6-8 x 3) currently at around 37.5-40kg per arm.
Incline bench dumbbell press (6-8 x 3)
Chest fly machine (8-10x3)
Lateral pulldown (6-8 x 3)
Dips (2 sets of 10-12)
Cable pulls or barbell rows (6-8 x 3)
Once a week I do deadlifts at start of workout (6 x 2 or 3 sets)
Arms Day:
Chin ups 8 x 5
Barbell curls (6 x 3) + Lateral raises (12 x 3) superset
Shoulder dumbell press (8 x 3) + shrugs (12 x 3) superset
Tricep pulldown (10-12 x 3)
Bicep curls (6-10 x 3)
Bicep lateral pulldown (6 x 2)
Then sometimes end there or do some face lifts or some tricep skull crushers (12 x 2).
Every other day I also do
3 x 1 minute planks
30 x 5 crunches
25 x 5 push ups
Cardio:
3 x 5km jog a week
10k steps daily
Legs:
Not my focus atm as my upper body is lacking so much growth potential. I usually do the quad press machine, calf raise, leg curls, my gym is really small atm but looking to go to a gym that has more equipment.
My calories at the moment I am on a cut (2000) but usually do about 2500.
Every day I eat pre much the same thing atm:
Breakfast: Protein Shake (30g) + Protein bar (45g) (500 calories, 75g protein)
After workout: Bowl of Milo with Almond Milk (300 calories)
Lunch: Sandwich with 200g of ham and 1 slice cheese (500 calories) (50g protein)
Dinner: Muscle chef meal (roughly 500calories each and 50g protein)
Snack: 200 calories (Ice cream, popcorn)
Usually I would also add in an extra chicken sandwich or an extra muscle chef meal but now I am trying to cut fat (target 2500ish calories). (Probably 18% atm and want to get to sub 15% before cycle, my long term goal is sub 10%).
Total: 2000 calories, roughly 200g protein. I am definitely going to bump it up to 3000-3500 while on cycle. I don't have a kitchen atm lol but when I get access to one I will change this to having more variety.
Every week I get a treat meal of fish and chips or kebab which would be around a 3000 calorie day.
I want to work on a log but need to start from scratch because I am moving cities and have planned a new diet.
