Testosterone blood work before test cyp cycle

Hi guys I got my testosterone test at:
26.8 nmol/L total test
693.2 pmol/L free test
I am a 22 year old natural 95kg I have a bop but I'm not fat 6ft2 I've been on one other cycle dbol only about 6 months ago. I don't understand these bloods cause all the research I did was on ng/dl (us method). Will pinning 250mg of test cyp HD labs every 5 days be enough for me, and what levels should I be expecting at that dose? Regards

Ok first off, before you just hop on the gear, give us more details , nutrition basics : total calories : protein fat and carbs per day. Training: what exercises, sets and reps. Daily vitamin intake : break down all the things you use including supplements.

At that test level you are basically in a good place to carry on growing. Some guys get into the 600-800 /) range on 150mg test a week, so at 22 you can still grow nicely, and recover properly before jumping on your cycling stages.

Just by you saying you have a boep but are not fat means that you probably a little insulin resistant and means you are probably having too many carbs in your diet and or not placed correctly, at those test levels you can easily recomp.

With regards to food I just count and eat around 160 grams of protein as a staple and then I don't count fats and carbs. If I want to bulk up I progressively eat more fats and carbs then I did the previous day and if I want to cut I do the opposite but most days I get around 160grams. I can lose weight if I want to it's just that my bench press and other strength goes down too much if I lose my boep (viable abs) so I'm hoping to take this cycle (cut while I'm doing it) and afterwards I'll be able to keep my current bench PR of 120kgx5 but lose my boep. I don't take supplements and no vitamins, I do eat vegetables every night though. I would say I eat a lot of carbs. Thanks again for the response man ????

Ok 160g of protein is too low, even if you go for the 2g per kg of body weight you should be at 190, and I would even go up slightly to 2.2g per kg so 210g a day.

If you really want to progress, start monitoring your calories everyday and don't wing it. Winging it, in my opinion, is such a massive mistake If you really want to progress. How do you know if you are in a calorie surplus? How do you know that your calorie surplus is too high? It's like owning a car and you don't know how much fuel you use, because you put R200 in here and r400 in there and you then drive hard and fast vs economically.

Also you haven't given us much more detail into your training.

Bench press has so many better alternatives that can make you grow.

Reason why you loose strength when you have visible abs is you probably have to much of a calorie deficit, and if you monitored your calorie intake you would see that.

I'm with Empire on this one

Your test levels are definitely healthy, and I would NOT be fucking around with any compounds at your age. Give us some more insight, body and/or strength goals, how long have you been training for, current training schedule, rep ranges, working sets, current BMI, sleep hygiene etc... Go search online and work out what your TDEE is. Get your diet into place. There are some good posts on this website, go and read them, and dial all the basics in before you even start considering going on a cycle. You're still young, and this is your health boet, you don't want to mess around here just for fun. Anabolics are not a quick fix, and will also not have the desired effect if you aren't disciplined in all the other aspects of your lifestyle. You pay a price for everything.

Thanks you I am now currently counting my calories. I'm currently trying to figure out my maintenance by using an online calculator and increasing my calories slowly every week until my weight somewhat equilibriums. Because it felt very low eating 2050 calories a day and I lost 1,5kg in a week so it can't be accurate so I'm now adjusting it this week to 2250 a day.

I increase the weight overtime like if I get 12 reps on the Bulgarian split squats on the 1st set the next week I'll hold heavier kettle bells when I do them.
Mon -
Romanian Deadlift 5x3
Bulgarian split Squat 8 - 12 reps x 4 sets
Traps 8 - 12 reps x 4 sets

Tue -
Heavy barbell curls 5 - 8 reps x4
Seated incline curls 8 - 12 reps x 4 sets
Preacher curls machine 8 - 12 reps x 4 sets

Wed -
Bench press 5 reps 1 set
Incline machine bench press 8 - 12 reps x 4
Incline flies machine - 8 - 12 reps x 4 sets
Dumbell side delt lifts 8 - 12 reps x 4 sets
Back delt machine 8 - 12 reps x 4 sets
Anterior delt press machine seated 8 - 12 reps x 4 sets
Rotatorcuff clockwise 8-12 3 sets
Rotatorcuffs anticlockwise 8 - 12 3 sets
Overhead tricep dumbbell seated extensions 8-12 x4 sets
Tricep push downs 8 - 12 reps x 4
X3 sets till failure light skull crush



Thur
Pull ups 4 sets
Heavy barbell curls 5 - 8 reps x4
Seated incline curls 8 - 12 reps x 4 sets
Preacher curls machine 8 - 12 reps x 4 sets

Fri (12 - 15 reps)
Leg press 4 sets
Leg extension 4 sets
Calves standing machine 4 sets
Traps 8 - 12 reps x 4 sets

Sat -
Bench 5 reps 1 set
Flat machine bench press 8 - 12 reps x 4
Flat flies machine 8 - 12 reps x 4 sets
Dumbell side delt lifts 8 - 12 reps x 4 sets
Over tricep dumbbell seated extensions 8-12 x4 sets
Tricep push downs 8 - 12 reps x 4
X3 sets till failure light skull crush

Sunday -
Lat pull downs 4 sets 12 - 15 reps
Heavy barbell curls 8-12 reps x4
Seated incline curls 8 - 12 reps x 4 sets
Preacher curls machine 8 - 12 reps x 4 sets

Ok thanks man, I posted the training below. I'd say I've been training since I was 16 on and off. Sleep is 8 hours and pretty consistent except the weekends. I posted a photo on my avatar of my body so you can see. I'd say I'm 20 - 25% body fat I'm not sure I don't have an instrument to measure just comparitive photos. I want to get to 12% - 15 % body fat and keep the lean tissue and strength I currently have... Hopefully that's possible without PEDS I've been struggling... When ever I loose weight my strength goes down a lot, especially my bench press. Ok thanks I'll check out TDEE never heard of it.

MrsRaisinHead wrote: Thanks you I am now currently counting my calories. I'm currently trying to figure out my maintenance by using an online calculator and increasing my calories slowly every week until my weight somewhat equilibriums. Because it felt very low eating 2050 calories a day and I lost 1,5kg in a week so it can't be accurate so I'm now adjusting it this week to 2250 a day.

ok, you are not 20-25% body fat number 1, you are closer to 12-15% already based on your avatar. at 2050 calories a day you are covering your BMR, that's it. Your maintenance calories are going to be closer to 3135 calories. I don't know what calc u are using, but it is very very wrong. i am 100kgs currently and dieting for a show again and my starting cutting calories are 2950.

I increase the weight overtime like if I get 12 reps on the Bulgarian split squats on the 1st set the next week I'll hold heavier kettle bells when I do them.
Mon -
Romanian Deadlift 5x3
Bulgarian split Squat 8 - 12 reps x 4 sets
Traps 8 - 12 reps x 4 sets

Tue -
Heavy barbell curls 5 - 8 reps x4
Seated incline curls 8 - 12 reps x 4 sets
Preacher curls machine 8 - 12 reps x 4 sets

Wed -
Bench press 5 reps 1 set
Incline machine bench press 8 - 12 reps x 4
Incline flies machine - 8 - 12 reps x 4 sets
Dumbell side delt lifts 8 - 12 reps x 4 sets
Back delt machine 8 - 12 reps x 4 sets
Anterior delt press machine seated 8 - 12 reps x 4 sets
Rotatorcuff clockwise 8-12 3 sets
Rotatorcuffs anticlockwise 8 - 12 3 sets
Overhead tricep dumbbell seated extensions 8-12 x4 sets
Tricep push downs 8 - 12 reps x 4
X3 sets till failure light skull crush



Thur
Pull ups 4 sets
Heavy barbell curls 5 - 8 reps x4
Seated incline curls 8 - 12 reps x 4 sets
Preacher curls machine 8 - 12 reps x 4 sets

Fri (12 - 15 reps)
Leg press 4 sets
Leg extension 4 sets
Calves standing machine 4 sets
Traps 8 - 12 reps x 4 sets

Sat -
Bench 5 reps 1 set
Flat machine bench press 8 - 12 reps x 4
Flat flies machine 8 - 12 reps x 4 sets
Dumbell side delt lifts 8 - 12 reps x 4 sets
Over tricep dumbbell seated extensions 8-12 x4 sets
Tricep push downs 8 - 12 reps x 4
X3 sets till failure light skull crush

Sunday -
Lat pull downs 4 sets 12 - 15 reps
Heavy barbell curls 8-12 reps x4
Seated incline curls 8 - 12 reps x 4 sets
Preacher curls machine 8 - 12 reps x 4 sets

your training is a bit backwards, you can condense all those training sessions down. you would get better results doing an upper lower split, as 7 days a week training does not give you room for recovery, muscle growth happens outside the gym, when you are resting and recovering, and with the amount of training you are doing, you arent doing yourself justice here.

4 days a week will be sufficient if you are training with massive intensity which you should be.

i did upper lower split for my shows the last times i competed, 2019 and 2021. this year I'm going for it again and have gone to upper lower, rest, push pull legs rest. focus on big compound movements alternating between 3 big movers, and personally, i wouldn't do flat bench. i find it to be a terrible exercise for great chest development.

chest exercises: incline Smith machine press, flat/incline dumbell press, chest press machines.
Shoulders: dumbell press, smith machine shoulder press, side raises, cable side raises
Triceps: Skull crushers, Dips, close grip bench press, reverse grip bench press, JM press
Back width: Pulldowns, pull-ups, Low rows ( v-bar to rope attachments)
Back thickness: Rack pulls, Bent over rows, tbar rows, chest supported rows, Dumbell rows deadlifts
Biceps: ex bar curl, straight bar curl, dumbell curls
Forearms: Hammer curls, reverse curls

Quads: Leg press, hack squat, squat, smith machine squat, pendulum squat if you have one
Hamstrings: RDL, seated hamstring curl machine, Laying hamstring curl machine, hamstring leg press ( feet high and wide)
Calves: toe press, seated calves, standing calves, donkey calves,

Pair your biceps and forearms with your leg training.
I can guarantee you now, if you get strong on those movements, and focus on only those movements you will get much bigger. doing a 160kg squat or hack squat will sure as shit give you way better leg development than split squats with a kettlebell.

if you are pulling heavy deads and rack pulls, you are not going to need to directly train traps either.

as for for you diet,

i would start at 3100 calories,
protein at 2,2g per kg of body weight
fat at 1g per kg of body weight
carbs for the balance.

Ok thank you man ????, I'll start with that maintenance tomorrow and track my weight for the week. Ok so it's 2 upper splits and 2 lower splits per week? And for volume do you just keep pushing your limits adding reps and sets but taking into account that you must not feel sore for the next workout? I understand intensity as putting more weight on the bar but Arnold swarzengeggars drop sets and other shock methods do they actually work in terms of progressive overload?

If you go onto the forum’s index, you’ll see a category named Training, go and read those articles. if you have any questions or need further clarification after, I’ll be more than happy to help

You are still new to this, so I would work on 3 sets of 8-12 reps. Remember, when doing compound movements you are going to be taxing the whole system hard. Also Remember arnold was using a shit load of gear.

Every set should be 1 shy of failure, and max last set to failure, the main focus over time is learning the movement pattern, aswell as progressing with weights and reps. Max out on the rep range before moving the weights up. This is a long term game bud and trust me you will be amazed at the results of 12 weeks of this, 8 hours sleep, and lots of recovery.

Empire wrote: I would work on 3 sets of 8-12 reps.

Empire wrote: Every set should be 1 shy of failure, and max last set to failure, the main focus over time is learning the movement pattern, aswell as progressing with weights and reps

Crazy how it sounds so simple. Yet getting the form right and developing that mind-muscle connection to optimise time under tension in the muscles that need work the most is something some people take years to learn.

That maximum effort usually is something people can't master as you say. If I struggle to complete that last rep that's when I'm done and that's 1 shy of failure.

That's why I said learn the patterns, repetition is the king of teachers.

Stick to the plan for 2 years, not doing fancy shit and only changing out exercises when you don't make progress 2 weeks in a row and you are golden.