10wk Test E & Winny cycle begins

[boris20]

Hey all, just started me 10wker. 500mg Test E/wk and 50mg/d Winny for 6 weeks. I am 6'1" 170lbs currently and 23y/o. About 8-10% bf. I have been lifting for about 5-6 years hard, no cycles thus far till now.

Workout usually 5-6 times a week, doing each body part on its own day. Eg. Arms, chest, legs, shoulder/back, and whatever isnt sore or needs the most work for day 6, which is usually legs cause I used to really ignore them in my first few years.

My diet this last 6months has been about a 50/35/15 pro/carb/fat. Usually take in around 3000-4000 cal a day, depending on the day. Usually daily eating routine includes: (just an example)

1st breakfast 7am - oats/eggs/coffee

2nd breakfast 10am - almonds/prot shake

Lunch 12-2 (depending on lift time) - ground turkey and eggs in whole grain tortillia, with salsa, broccoli on the side, sometimes brown rice

Post workout - Peanut butter/prot shake/some sorta meat(just a few spoonfuls of peanut butter)

Mid afternoon 4pmish - snack on some nuts or cottage cheese, glass of milk

Dinner 7ish - Chicken fajitas with onions and bell peppers, little canola oil used to cook, in whole grain tortillas

Before bed - almonds (plain non salted) or some sort of lean meat


I have some pics taken and will post as soon as I get off work. Im going to keep you guys updated with pics every few weeks.

Recap of cycle :

500mg/wk test e
50mg/d winny

PCT :
I have clomid, and nolva on hand. Will tweak that at the end as needed.

[davidbl769]

whats your goal? weight/ bf.

[WetWorks]

you need work on your diet ! never eat any meal without have meat or protein in it . you need to consume 340 g of protein a day to grow . there is no way your getting 50% protein intake from what you have posted . your diet needs serious work . protein is king if you want muscles .

[crazedhate]

yeah i thought that diet was skimping a little too.
most dont understand that diet is like 70% of it all, geared up or not. got to eat right to grow, to get ripped, to live...

[boris20]

Originally Posted by WetWorks

you need work on your diet ! never eat any meal without have meat or protein in it . you need to consume 340 g of protein a day to grow . there is no way your getting 50% protein intake from what you have posted . your diet needs serious work . protein is king if you want muscles .

Yeah breakfast needs some meat involved, just gotta figure out something to cook for it. The mid afternoon pancake needs to go aswell. Other then that the meals such as turkey burger/eggs is mostly protien, almonds has alot too. The chicken fajitas is loaded. I only eat 1-2 tortillas with then, and mostly meat/veggies. What other aspecs do you find wrong? I have messed with it for a long time. I eat the rasin bran after workout for the fast acting carbs, and the PB for energy. Yogurt has a ton of protien, and hardly any fat in it. Just sugars, but I keep it plain/lowfat. I do need to add some red meats in once ina while. I eat tons of chicken and turkey, occasional boneless pork chops. I steam broccoli to go with a roasted chicken. Could you give more advice then just saying it sucks and needs work? critque please.

PS thanks for the responses, I dont mean to be defensive. Glad to have you alls advice.

[powerman]

One more thing even plain yogurt has a lot of sugar..Skip the yougurt and replace with cottage cheese or some other protein
Your post workout should drink should not have any fat in it just whey protein and a fast digesting carb source like maltodextrin or such

[WetWorks]

7:00 am 6 whole eggs / oats / coffee
10:00 am 8 oz eye of round steak / table spoon of olive oil / broccolli
12-2 pm 2 chicken breasts / 1 yam ( at least one hour before workout )
PWO 50g protein I like 50/50 mix of CFM Whey and Micellar Casein / 50g maltodextrin
4:00 pm 8 oz eye of round steak / table spoon of olive oil / green beans
7:00 pm 2 chicken breats / olive oil / broccolli or what ever veggie you want
before bed tub of cottage cheese and almonds ( you can eat as much almonds as you want at any time during the day too )

hope this helps you out , you should be getting 50g plus of protein every meal .

[boris20]

Originally Posted by WetWorks

7:00 am 6 whole eggs / oats / coffee
10:00 am 8 oz eye of round steak / table spoon of olive oil / broccolli
12-2 pm 2 chicken breasts / 1 yam ( at least one hour before workout )
PWO 50g protein I like 50/50 mix of CFM Whey and Micellar Casein / 50g maltodextrin
4:00 pm 8 oz eye of round steak / table spoon of olive oil / green beans
7:00 pm 2 chicken breats / olive oil / broccolli or what ever veggie you want
before bed tub of cottage cheese and almonds ( you can eat as much almonds as you want at any time during the day too )

hope this helps you out , you should be getting 50g plus of protein every meal .

Nice reply, helps a ton. I agree I need to stop bein soo lazy and cook some meat. Ill ditch the yogurt and pancakes aswell. PB will prolly stay, but ill cut back. Any more suggestions as far as meat? Im not wealthy by any means and it adds up fast, im lookin for some ways to get my protien without costing out the ass. What about lean turkey burger and eggs scrambled? Cartoned eggs? Havent heard anyone talk about that.

[WetWorks]

you can eat all the PB you want . I said 6 whole eggs , that means cook as you want them . eye of round steak is very cheap , 4lbs eye of round steak is like $ 12 .

[boris20]

Good stuff. Thanks for the insight, I will keep you guys posted!

[powerman]

Originally Posted by WetWorks

7:00 am 6 whole eggs / oats / coffee
10:00 am 8 oz eye of round steak / table spoon of olive oil / broccolli
12-2 pm 2 chicken breasts / 1 yam ( at least one hour before workout )
PWO 50g protein I like 50/50 mix of CFM Whey and Micellar Casein / 50g maltodextrin
4:00 pm 8 oz eye of round steak / table spoon of olive oil / green beans
7:00 pm 2 chicken breats / olive oil / broccolli or what ever veggie you want
before bed tub of cottage cheese and almonds ( you can eat as much almonds as you want at any time during the day too )

hope this helps you out , you should be getting 50g plus of protein every meal .

pre workout meal and post workout drink are the ones you really need to stick with(i mean dont change them) the others you can always flop chicken and steak and veggies to suit your taste or needs for the day
Whole eggs are great . I personally dont care for the taste of whites only..Follow what Wetworksworks has laid out for you and youll grow like a weed

[boris20]

start/before pics are up.

[WetWorks]

nice base , you should do awesome when you start to eat like you want to grow

[shotgun]

Good post lots of useful info thanks guys i just did a little tweeking on my consumption with those post's

[boris20]

2nd week inj today. It may be mental but I felt alot more strength in the gym today. Chest workout yesterday went up 5lbs on everything. Did arms today, didnt notice too much besides it feeling really good to work out, and it seemed to drain me less. I have gained 3-4lbs, I weighed in at 174 today, may just be the day, but I havent been up to 174 in a few years.

Breakfast - eggs, oats with honey, a spoonful of PB, and drank coffee.

Mid breakfast - 10oz of round steak, few almonds, and milk

noon - rice and chicken, cottage cheese, broccoli

PWO - prot shake with some oats in it, and vitamin powder mixed in. Also ate a few spoonfuls of PB

Dinner - Had some grilled pork loin, asparagus(mispelled?), some grilled mushrooms, and water.

Plan on eating some almonds and prot shake before bed and mayb some round steak ina few hours. Snacked on almonds between meals, not much tho, just a handful here and there. Dranks lots of water, im guessing 1.5 gals or so. Sorry I didnt put portions on everything too lazy.


I ditched the winny, going to save it for post cycle, after/during pct to lean up if needed.

Let me know what yall think of todays meal.

[WetWorks]

looks a lot better, but if your going to take a shake before bed it needs to be casein. whey is digested in 30 minutes and casein takes 4 to 6 hours to digest. thats why casein is best at bed time. you need to figure up your protein. I think your still on the low side. figure it up to make sure.

[boris20]

Today I worked legs.

Squats 4x8,8,8,6 focused on form and pausing at bottom, last set was all i could handle to get 6

Leg ext - 4x8,8,7,6

Leg Curls - 2 sets laying 2 sets setting

Barbell Lunges - 3x8,8,8 each leg, focused really hard on flexing quads at top

Calves - 5x burnout each time


Food

Breakfast - scrambled eggs, id say about 6-7 eggs, oats with blueberries, cofee

around 10am - 7oz almonds, cottage cheese, couple spoons of PB

Lunch - 2 lean turkey burgers grilled, slice of wheat bread, cottage cheese

PWO 1:30ush pm- prot shake with vitamin powder added, 2 spoons of PB, handful of rasin bran for some fast carbs

3:30 - almonds, 4 slices of turkey breast meat

Plan on eating some round steak for dinner, and asparagus, mayb some rice or beans

As for the casien prot, it seems kinda expensive for me at the moment, wheres a good place to get it for cheap, and what bran? anything to sub for it?

FYI, I went and bought about 20 lbs of round steak, the whole damn thing, and cut it up myself. was only like 50$. I cut what fat was in it off, packaged and froze most of it. Lots cheaper if you cut it yourself, woulda been like 75$ to have then cut it.

[WetWorks]

now thats what I'm talking about I wouldn't add carbs before bed. you could gain some fat. best to take a table spoon of olive oil with your last meal with veggies.

[boris20]

Chest today

Db press - 4x8,8,7,6

Db inc - 4x8,8,6,6

Db fly - 3x8,8,8

Smith bench - 3x8,8,7

Some abs after I took a breather walkin for a bit


meals -

7:30am - scrambled eggs, oats with few blueberries, coffee

10am - 8oz steak, 4oz almonds

noon - chicken breast/brown rice/broccoli mix i made on the stove

worked out around 1pm

PWO - prot shake 40g prot, 2 spoons of PB, then hour later had 6oz almonds, and a handful of raisin bran

5pm - Talipia 3 filets, asparagus, cottage cheese, 3oz cranberries dried

Same routine as usual for the rest of the day

[Modee]

I go with a glass of milk with whey protein and a couple of tablespoons of flax oil added in shake before bed. The oil will help slow the digestion down and get your body through the night. This or some cottage cheese with flax added is good as well. Milk and cottage cheese are both forms of casein protien.

[boris20]

Things are going good. On week 4 now. gained around 10lbs, and seem to have lost some body fat, or atleast just looks like it. Im seeing good gains in the gym already. diet has been strict, with the occasional cheat meal once or twice a week.

[WetWorks]

thats what matters, how you look not what the scale says.

[boris20]

Up to 180 now. Body getting kinda sore at shoulder joints from the increase in weights used, gonna take a easy week and lighten things up on my lifts just a bit. Not breaking out like I expected, which is good. Hunger is the same as it was before cycle. Been boning the ol lady ever chance I get, Ive been a walking hard on.

[boris20]

all is well, up to 185 today from about 168ish at start. Dont think ive gained any fat, atleast not that I can see or others can tell. sex drive out the roof, trainning harder, and had a little sore nipples, but its going away with nolva.

[WetWorks]

great job