where to start

Hi everyone,

I'm 37 years, 65kg's and been working out for almost a year now.
6 days a week at the gym but no major muscle gains besides some strength gains.

I would like to know where should I start if I want to jump on some juice ?

Thanks in advance.

First place anyone should start is to make sure they have a proper diet, juice comes into play when a proper diet alone cannot make you grow fast enough.

A proper beginner's cycle looks like this one: anabolicsteroids.co.za/articles/sample-cycles/48-cycle-1

Diet, diet, diet!

admin wrote: A proper beginner's cycle looks like this one: anabolicsteroids.co.za/articles/sample-cycles/48-cycle-1

Thanks for the link. Im sure there is other options also.

Pyroclasm wrote: Diet, diet, diet!

Thanks, i do believe that i eat a balanced eating plan.

mike87 wrote:

admin wrote: A proper beginner's cycle looks like this one: anabolicsteroids.co.za/articles/sample-cycles/48-cycle-1

Thanks for the link. Im sure there is other options also.

lol he had something else in mind

mike87 wrote:

Pyroclasm wrote: Diet, diet, diet!

Thanks, i do believe that i eat a balanced eating plan.

Not good enough

mike87 wrote:

admin wrote: A proper beginner's cycle looks like this one: anabolicsteroids.co.za/articles/sample-cycles/48-cycle-1

Thanks for the link. Im sure there is other options also.

Like what dianabol? I'd rather take admin's advice

mike87 wrote:

Pyroclasm wrote: Diet, diet, diet!

Thanks, i do believe that i eat a balanced eating plan.

A balanced diet is not going to give you gains if you don't eat enough. Even with steroids - your gains will be mostly glycogen stores and water and then post cycle you'll lose it all. 65Kg hmm, how tall are you?

00pump wrote:

mike87 wrote:

admin wrote: A proper beginner's cycle looks like this one: anabolicsteroids.co.za/articles/sample-cycles/48-cycle-1

Thanks for the link. Im sure there is other options also.

Like what dianabol? I'd rather take admin's advice

I've heard about people injecting testosterone or HGH.

Muscleaddict wrote:

mike87 wrote:

Pyroclasm wrote: Diet, diet, diet!

Thanks, i do believe that i eat a balanced eating plan.

A balanced diet is not going to give you gains if you don't eat enough. Even with steroids - your gains will be mostly glycogen stores and water and then post cycle you'll lose it all. 65Kg hmm, how tall are you?

OK. I do eat like a horse. Lol

I always stay i a caloric surplus.
1.72m tall

1.72m!! And your 65kg hahaha your talking through your ass if you are eating like a horse and have been in the gym for a year hahaha

Okay Bro, first place.to strat then is definitely your diet. Post it up for us to have a look and we can help where possible. But I think you may be underestimating your calorie requirements. Next would be training, what does a weeks worth of training look like for you?

Once we have all that info in detail we will be better equipped to help.

mike87 wrote:

00pump wrote:

mike87 wrote:

admin wrote: A proper beginner's cycle looks like this one: anabolicsteroids.co.za/articles/sample-cycles/48-cycle-1

Thanks for the link. Im sure there is other options also.

Like what dianabol? I'd rather take admin's advice

I've heard about people injecting testosterone or HGH.

Testocyp is Testosterone Cypionate. It would be greatly beneficial for you to look at the link that was posted, and maybe read about the stuff in the cycle (especially before saying something you don't know anything about).

I'm not much shorter than you, and I started at 56kg when I joined a gym. Just by eating properly, I gained at least 13kg and used no gear. As Mason Might said, we going to have to look at that diet of yours first...

Here is what my diet looks like:

Breakfast
Protein shake during week.
Weekends is eggs+bacon,bake beans the works.

Lunch
1 cup green beans
1cup brocoli
200g chicken breast sometimes beef or lamb

Afternoon snack before gym
banana

Post work out
Protein shake

Supper
I normally go very big.
Roast with veggies, or BBQ with salads, or stew, or pasta, etc..
Depending what me or wife cooks.

My exercise program:

Monday:
10mins cardio
35mins legs

Tuesday:
10mins cardio
35mins legs

Wednesday:
5mins cardio
40mins back, shoulders, triceps, bicep (upper body)

Thursday
5mins cardio
40mins back, shoulders, triceps, bicep (upper body)

friday:
rest

saturday:
5mins cardio
45mins back, shoulders, triceps, bicep (upper body)

Sunday:
5mins cardio
45mins back, shoulders, triceps, bicep (upper body)

That's not eating Bud. You need at least 6 meals a day plus you need to be weighing your food and counting your cals.

Yea Bro, If you are serious about putting on some muscle you need to overhaul your diet completely...

I would drop all the cardio and increase weight training times to an hour. Lift big, eat big, get big.

Also I would split your muscle groups up, I have no idea how you are training your entire upper body in 40min.

Also a huge no no to train the same muscle groups 2 days in a row, allow a bare minimum of 48 hours between to allow recovery.

Remember you don't grow in the gym, you grow when you rest...

You training looks like something out of men's health i.e. some designer BS.
Don't mean to be rude, but it's MHO.

If you are properly pounding a muscle group, why train it again the very next day?
You grow during recovery, after stimulation / overloading the muscles, not in the gym.

At 1.72 m tall, I'd expect you to be around 72 kgs min.
At 65 kgs your are seriously under weight for a buffed gym rat and I think both your diet & training need to be aligned with your goals.

Forget the fancy complex training programs and get back to basics, don't over train, more isn't always better, 45 min - 1 hour.

Focus on basic complex movements with free weights i.e. barbels & dumbbells.

Squats Deadlifts
Bench Press dips
Pull Ups (downs) Barbell rows
Shoulder Press
Biceps Curls
Triceps extensions

Do a warm up set
Then up the weight:
Max 2 exercises per large muscle group e.g. legs, chest, back - 6 sets, 6 - 8 reps
1 exercise for small muscle groups ( they will have been worked already during the large muscle groups) e.g. Shoulders, Biceps, Triceps - 4 sets , 6 - 8 reps.

Maybe use a 3 day split, followed by 2 days rest (You must rest & recover!!!)
Day 1 - Legs
Day 2 - Chest, Shoulders, Triceps
Day 3 - Back & Biceps

3 months of that, pushing till failure between reps 6 - 8 + eating properly = you will grow.

mike87 wrote:
My exercise program:

Monday:
10mins cardio
35mins legs

Tuesday:
10mins cardio
35mins legs

Wednesday:
5mins cardio
40mins back, shoulders, triceps, bicep (upper body) No Chest in that upper body??

Thursday
5mins cardio
40mins back, shoulders, triceps, bicep (upper body) No Chest in that upper body??

friday:
rest

saturday:
5mins cardio
45mins back, shoulders, triceps, bicep (upper body) No Chest in that upper body??

Sunday:
5mins cardio
45mins back, shoulders, triceps, bicep (upper body) No Chest in that upper body??

Oupiel wrote: You training looks like something out of men's health i.e. some designer BS.
Don't mean to be rude, but it's MHO.

If you are properly pounding a muscle group, why train it again the very next day?
You grow during recovery, after stimulation / overloading the muscles, not in the gym.

At 1.72 m tall, I'd expect you to be around 72 kgs min.
At 65 kgs your are seriously under weight for a buffed gym rat and I think both your diet & training need to be aligned with your goals.

Forget the fancy complex training programs and get back to basics, don't over train, more isn't always better, 45 min - 1 hour.

Focus on basic complex movements with free weights i.e. barbels & dumbbells.

Squats Deadlifts
Bench Press dips
Pull Ups (downs) Barbell rows
Shoulder Press
Biceps Curls
Triceps extensions

Do a warm up set
Then up the weight:
Max 2 exercises per large muscle group e.g. legs, chest, back - 6 sets, 6 - 8 reps
1 exercise for small muscle groups ( they will have been worked already during the large muscle groups) e.g. Shoulders, Biceps, Triceps - 4 sets , 6 - 8 reps.

Maybe use a 3 day split, followed by 2 days rest (You must rest & recover!!!)
Day 1 - Legs
Day 2 - Chest, Shoulders, Triceps
Day 3 - Back & Biceps

3 months of that, pushing till failure between reps 6 - 8 + eating properly = you will grow.

Thanks everyone for the advice.

The bit of cardio I do is to lower my % of body fat.
I also have a bit of love handles I'm trying to get rid off.

And yes, I am trying to lower my carb intake.

I am a bit addicted to working out at the gym (6 days a week) and would go crazy if I have to take off a couple of days.

Guess this is the highlight of my day after a long day at work behind the desk.

You will need those carbs to grow - eat lots more high quality carbs, unless you looking to go HFLC - then it's a whole different game.

Eat lots of real food.

If you really need to get to the gym every day, use the rest days to do some proper full body stretching, most neglect the importance of this. Throw in a core/ Abs workout & some calves too.

If you are lifting heavily on the major muscle groups, believe me it will stress your system WAY more than 5 min cardio!!!

Oupiel wrote: You will need those carbs to grow - eat lots more high quality carbs, unless you looking to go HFLC - then it's a whole different game.

Eat lots of real food.

If you really need to get to the gym every day, use the rest days to do some proper full body stretching, most neglect the importance of this. Throw in a core/ Abs workout & some calves too.

If you are lifting heavily on the major muscle groups, believe me it will stress your system WAY more than 5 min cardio!!!

I only eat real foods.

The carbs is a catch22 situation because I'm trying to loose some belly fat also.

The rest is fine. Legs and arms are getting lean.

Just the damn love handles and stubborn belly fat I'm trying to loose.

00pump wrote:

mike87 wrote:

admin wrote: A proper beginner's cycle looks like this one: anabolicsteroids.co.za/articles/sample-cycles/48-cycle-1

Thanks for the link. Im sure there is other options also.

Like what dianabol? I'd rather take admin's advice

I think he might be afraid of needles. Rule of thumb: I don't consider a cycle to be a cycle without pinning something.

Lol no. Dont think i'm afraid of needles.