first cycle

Hi people, I want to do my firts cycle. Been looking at the dianabol & testocyp cycle in the articles. It looks like a pretty solid cycle. Do you have any advice for a first timer? Would be much appreciated. Thanx

Post your stats and diet up here, as well as how long you have been training

I'm 24 male, 1.84 hight, 82kg weight ±15% body fat, been back in gym seriously for a year now. Work out 4 to 5 times a week. For my diet I eat mostly oats in morning try not to have carbs later than 14:00 try to eat 5 to 6 meals a day but not always possible in this busy life. Shout if I missed something.

your diet is probably lacking.

Post up your diet meal for meal

70kg lean weight @ 1.84m? You have not nearly reached your natural potential. As Kkkyle said post that diet

Made a mistake wirh my height. I'm 5'11 whick I coverted in my head as 1.84, apparently I'm 1.8. Will post my diet as soos as possible.

Waldu wrote: Made a mistake wirh my height. I'm 5'11 whick I coverted in my head as 1.84, apparently I'm 1.8. Will post my diet as soos as possible.

Please post it weighted out, very important to weigh your food

Will do juice.

breakfast

oats with skimmed milk
banana
Bcaa's

10:00

200g of tinned tuna/chicken
150g brown rice
serving of mixed veg

12:00

Chicken breast
Large baked potato
fruit - apple or pear

15:00

Serving of a protein product /or lean steak
150g pasta/rice
Mixed nuts and seeds

30 minutes before training

20g of whey protein in skimmed milk

Post workout

40g of whey protein

19:00

200g of cooked white meat
250g sweet potato
Serving of veg

22:00

serving of protein blend
Serving of oats with skimmed milk

Waldu wrote: breakfast

oats with skimmed milk
banana
Bcaa's

10:00

200g of tinned tuna/chicken
150g brown rice
serving of mixed veg

12:00

Chicken breast
Large baked potato
fruit - apple or pear

15:00

Serving of a protein product /or lean steak
150g pasta/rice
Mixed nuts and seeds

30 minutes before training

20g of whey protein in skimmed milk

Post workout

40g of whey protein

19:00

200g of cooked white meat
250g sweet potato
Serving of veg

22:00

serving of protein blend
Serving of oats with skimmed milk

Meal 1 add protein
Meal 4 drop pasta and stick to brown/basmati rice
Preworkout add sum raisins and oats
Post workout add a simple carb
Meal 6 swap oats for peanut buitter

Whats the macros for your diet?

Protien 50 carbs 40 fat 10

Protien 50 carbs 40 fat 10

Waldu wrote: Protien 50 carbs 40 fat 10

Is that what you aiming for per meal?
Are ur measurements cooked or raw weight? Cuase 150g raw rice is 110g carbs alone.

Each meal needs to be weighed out.

I would say that's more of a daily aim. The rice I messure uncooked.

Waldu wrote: Protien 50 carbs 40 fat 10

SAY WHAT??
That nothing dude!
And with the sample diet you posted thats a lot more.

It could be wrong. Its the marcos overview that came with the diet. Didn't work it out myself. Its in percentage though. What would you say the macros on tat diet looks like truely?

It's definitely wrong think of it this way you say it's 50g protein daily now you have 2 whey shakes that total 60g whey which is basically 50g protein so thats already your daily protein consumption.

The punisher wrote: It's definitely wrong think of it this way you say it's 50g protein daily now you have 2 whey shakes that total 60g whey which is basically 50g protein so thats already your daily protein consumption.

Sorry man sould have been more clear.its protien 50% carbs 40% fat 10%. I do 4 protien shakes daily eat half chicken 1 can of tuna an 200 g red meat.

Yeah that's not a bad ratio.
Ok lets say you take 100g whey = if it's concentrate about 80g protein. (dont waste your time with other protein products)
200g lean red meat +- 40g protein.
I dont know whats "eat half chicken 1" lets say 100g is about 22g protein.
And if I'm not mistaken 1 tin tuna = 24g protein.

Half chick would be bout 500 boneless meat( with the size) chickens I buy

Oh ok cool but rather buy chicken fillets.

Ok wait, lets get back to the beginning.

First you need to work out your lbm
Then work out your maintenance daily calorie requirement
Then up that with 300-500 cal roughly for bulking.

for exp. ur maintenance is 2000cal a day

2500 cal to bulk

2500/8= roughly 312 cals per meal, which are ur 6 meals plus pre and post workout meal/shake.

so take it from there.