Anavar Diaries - Season 1

Hi Guys,

I am new to the forum and to the world of anabolic steroids. :blush:

Some info about me: I am 23 (almost 24), i have been lifting since i was 16. the goal was never to get big (neighter is it now) but to be strong and fit for sport. I am 1.76m tall and current weight is 77.5kg. My body fat is at 9.3% at the moment.

Here is what i had in mind. I will be running Var for the first time, yes, a Anavar only cycle (yes im a pussy, some might say). The plan is to run var at 40mg/day for a 8 week cycle. Possibly might up it too 60mg/day in week 3 & 4 and reduce it to a 6 week cycle. My goal is to get hard and really ripped (Rambo Style), it will be a bonus if i pic up a about 4Kgs of lean muscle along the way.

I lift 6 days of the week and work one major muscle group a day, abbs/core 3 times a week. I also ride my mountain bike about 3-4 hours per week. Below is my current routine which i have been on for a month.

DAY 1 : MONDAY Back

* Lats pull downs:- 3 sets – 10-12 reps
* Seated cable rows:- 3 sets – 10-12 reps
* Bent over barbell rows:- 4 sets – 6 reps
* Dead-lifts:- 4 sets – 10 reps
* Chin-ups:- 3 sets – 10-12 reps

DAY 2 : TUESDAY Chest

* Incline dumbbell press:- 3 sets – 10-12 reps
* Flat barbell bench press:- 3 sets – 10-12 reps
* Cable crossover:- 3 sets – 10-12 reps
* Dumbbell flys:- 3 sets – 10-12 reps

DAY 3 : WEDNESDAY Biceps

* One arm dumbbell curls:- 3 sets – 10-12 reps
* Hammer curls:- 3 sets – 10-12 reps
* Barbell curls:- 3 sets – 10-12 reps
* Machine curls:- 3 sets – 10-12 reps

DAY 4 : THURSDAY Triceps

* Over-head extensions:- 3 sets – 10-12 reps
* Rope push-down:- 3 sets – 10-12 reps
* Seated triceps press:- 3 sets – 10-12 reps
* Skull crushers:- 3 sets – 10-12 reps

DAY 5 : FRIDAY Shoulders

* Military raises:- 3 sets – 10-12 reps
* Dumbbell press:- 3 sets – 10-12 reps
* Dumbbell shrugs:- 3 sets – 10-12 reps
* Lateral raises:- 3 sets – 10-12 reps

DAY 6 : SATURDAY Legs ( i have had major ankle reconstructive surgeries in the last year, so i cant go heavy at all)

* Lunges:- 3 sets – 10-12 reps
* Standing Squats:- 3 sets – 10-12 reps
* Standing body weight calf raises:- 3 sets – 10-12 reps
* Leg extensions:- 3 sets – 12 reps
* Leg press:- 3 sets – 10-12 reps

DAY 7 : SUNDAY
* Rest Day

Abbs : MON, WED & SAT
* Leg raises:- 3 sets – 25 reps
* Crunches:- 3 sets – 25 reps
* Machine crunches:- 3 sets – 12-15 reps
* Hanging leg raises:- 3 sets – 12-15 reps

I will be changing my routine next week (will stay on new routine for the duration of cycle). So the first week on he new routine will be without Var to establish a base line. I use a iPhone app called gym goal, which is really handy to track weight and reps. So i will be able to keep a log of any gains in that department. The new routine will be as basic as the current one, just swiching up the exercises with different ones to keep things fresh. I will be raising the rep range to 15-20. Should i be looking at working more than one muscle a day?

My diet is quite clean i think (advice on this would be appreciated). here is a example of how my daily diet looks like.

wake up
07h00
1 cup of oats, 4 chopped up frozen Strawberries and a Scoop of Biogen Choc Whey

08h30
1 cup of cofee with full cream milk

09h00
Apple

10h00
4 whole eggs on two slices of Brown bread, or half can of KOO bake beans

13h00
Can of Tuna in brine, either on couscous of brown break/6 provitas. usually add apple or orange to this meal.

15h30
apple or orange with Green tea

16h30
Biogen Whey shake, i need to add carbs to this. what is a good option? 2 weat bix?

17h30
large spoon on Black Cat peanut butter

19h00
chicken breast (george foreman style ) in salad or with sweet patato. Some nights i will make spagetti (whole weat) with mince and tamato/balsamic bassed sauce or even baked hake.

21h00
fruit (what is a good source of protein, i know casein works well here but im talking real food. Cottage cheese?)

22h30
zZzZzZ

I also drink a lot water during the day.

I plan to start ont the 5 of November, taking 20mg of Liquid Pharm Var at 8am and 20mg at 8pm. Is it best to take it on a empty stomac or whats the best for max uptake. If i should be drinking it at other times please advise. If i do decide to go for 60mg per day i will be drinking 7am, 1pm and 9pm. i will keep you posted if i do up the dose.

I will be taking before pictures and keep the pics coming as the results come. i have read so many threads that die after a coulpe of weeks and no progress pics. so i wil do my best in this department.

Please advise if there are diets changes or an thing like that i should be making/improving on. I have already got the var and made up my mind that i am doing var only. one question with regards to PCT, is it neccesary with Anavar at such a low dose?

I look forward to writing this diary and learning from you guys.

Stay away from from gear for now bud. Your diet is not good,and if u have to ask about pct then you have not done enough research on the subject.

IMO var only cycle are for chicks lol and if you do plan on running it which you probably will then you will be better off with 80mg a day.

For a good diet you could contact dj or just hit google and you will find plenty of diet samples.

I have read DJs diet 101 after i posted last night. I have done some more reading about PCT with var. I will post PCT tonight as well as diet changes. Thanks

"it will be a bonus if i pic up a about 4Kgs of lean muscle along the way" - You are going to be very very dissapointed with an anavar-only cycle. The only difference you will see on such a cycle is in your bank account.

Hey bro..if you wana go for anavar only cycle to get a lil leaner and harder and stronger..go for it!! Add some proviron to your cycle and possibly some clen as well..you will def see a difference..i love anavar..have used it by itself and the results were good..not alota size..but strength shot up..became hareder and dropped fat..my mate picked up 5kg on 6 weeks of var at 40mg a day..but in my opinion i would go for about 60-80 mgs a day with 40-60mg proviron a day..and for PCT you can run clomid 100mgs a day from day 1-7 and then kessar 20mg a day for 30 days..if your diet and training is in check u will see some nice results mate

Snitch wrote: Hey bro..if you wana go for anavar only cycle to get a lil leaner and harder and stronger..go for it!! Add some proviron to your cycle and possibly some clen as well..you will def see a difference..i love anavar..have used it by itself and the results were good..not alota size..but strength shot up..became hareder and dropped fat..my mate picked up 5kg on 6 weeks of var at 40mg a day..but in my opinion i would go for about 60-80 mgs a day with 40-60mg proviron a day..and for PCT you can run clomid 100mgs a day from day 1-7 and then kessar 20mg a day for 30 days..if your diet and training is in check u will see some nice results mate

I would love to meet this friend of yours who was able to put on 4-5kg of muscle off six weeks off anavar, particularly given the fact that var's effects generally are only noticeable at around week 5.

@ GSP

Bro the guy trains with me, im not gonna post shit up here for the sake of it..it is possible..he used HEAVY DUTY training (Mike Mentzer), did weights 2-3 times a week and gained some nice muscle..Chapel also stated in a previous topic that his mate picked up 7-8kgs on the sample cycle posted on this site (Anavar & Proviron)

Ya and I'm not going to talk shit either.

Don't think its the substance that gsp is questioning but more the time- 6weeks! That is a very short period of time, but hey if so then awesome.

I start feeling the var within the first week..then visually start seeing changes from week 2 onwards! in 6 weeks at 60mg a day i had some great changes in bf,strength etc

Thanks for the advice Snitch, i will use the clomid & kessar PCT as discussed above. Cant wait to get started, would have started this week but had a big crash on my MTB and body is very sore/full of holes... What do you guys think of my routine i am currently on? The new one will be similar basic moves just with higher reps, or should i leave reps at 12?

I will def be lifting the dose to 60mg in week 3-4, back to 40mg for the rest of the 6 weeks. Already on new diet. Will post it tonight, would appreciate some advice.

Lean and hard is exactly what i am looking for! Off to train now, then hitting pick&pay & food lovers for some goodies. Unsalted peanuts is a good snack in moderation right?

Snitch wrote: @ GSP

Bro the guy trains with me, im not gonna post shit up here for the sake of it..it is possible..he used HEAVY DUTY training (Mike Mentzer), did weights 2-3 times a week and gained some nice muscle..Chapel also stated in a previous topic that his mate picked up 7-8kgs on the sample cycle posted on this site (Anavar & Proviron)

I am not questioning anyone's integrity or anything on this forum. However, what I will challenge is someone attributing gaining 6kg of lbm in a seek week period to var use which is utter bs. Perhaps you should say that my friend was eating so many calories and was incorporating this training method, whilst using var, and was able to gain 5-6kg. But to attribute the use of var as being the definitive factor in achieving such gains is incorrect and selling the idea to someone who obviously isnt as primed at training/nutrition as your gym partner may be is misleading.

This is kinda what i am looking to achieve.

GSP wrote:

Snitch wrote: @ GSP

Bro the guy trains with me, im not gonna post shit up here for the sake of it..it is possible..he used HEAVY DUTY training (Mike Mentzer), did weights 2-3 times a week and gained some nice muscle..Chapel also stated in a previous topic that his mate picked up 7-8kgs on the sample cycle posted on this site (Anavar & Proviron)

I am not questioning anyone's integrity or anything on this forum. However, what I will challenge is someone attributing gaining 6kg of lbm in a seek week period to var use which is utter bs. Perhaps you should say that my friend was eating so many calories and was incorporating this training method, whilst using var, and was able to gain 5-6kg. But to attribute the use of var as being the definitive factor in achieving such gains is incorrect and selling the idea to someone who obviously isnt as primed at training/nutrition as your gym partner may be is misleading.

I think it goes without saying that without proper training/nutrition var will be useless

Pikes wrote:

GSP wrote:

Snitch wrote: @ GSP

Bro the guy trains with me, im not gonna post shit up here for the sake of it..it is possible..he used HEAVY DUTY training (Mike Mentzer), did weights 2-3 times a week and gained some nice muscle..Chapel also stated in a previous topic that his mate picked up 7-8kgs on the sample cycle posted on this site (Anavar & Proviron)

I am not questioning anyone's integrity or anything on this forum. However, what I will challenge is someone attributing gaining 6kg of lbm in a seek week period to var use which is utter bs. Perhaps you should say that my friend was eating so many calories and was incorporating this training method, whilst using var, and was able to gain 5-6kg. But to attribute the use of var as being the definitive factor in achieving such gains is incorrect and selling the idea to someone who obviously isnt as primed at training/nutrition as your gym partner may be is misleading.

I think it goes without saying that without proper training/nutrition var will be useless

yes, but lets not underestimate how difficult it is to actually put a decent diet together which is tailored to body recompositioning which is basically what you want. You need to know what to eat, how to eat it, when to eat it and exactly how much of it you are eating. That just the dieting, I wont even get started on the training.

I don't think one can do enough research on dieting or training, it never stops.

Is their something wrong with the way i am currently training? My avatar (not var ) is me a week ago, dont think the old diet was that bad, doing the carbs in the morning and post-workout now. Protein and fats in other meals after workout.

Pikes wrote: I don't think one can do enough research on dieting or training, it never stops.

Is their something wrong with the way i am currently training? My avatar (not var ) is me a week ago, dont think the old diet was that bad, doing the carbs in the morning and post-workout now. Protein and fats in other meals after workout.

I also Only feel Var at week 5 buy its an awesome drug and you will be pleased.
What I'll say is this run it 80mg/day for 8 weeks or mIn 60mg. Add Proviron 40-50mg a day.
The biggest tool to your success will be diet an cardio. 30min fasted am and post workout.
Cut out dairy, fruit, weet bix and toast. Add basmati rice ad a carb source, more steak and chicken I don't see enough there.

Pikes wrote: This is kinda what i am looking to achieve.

Do you wanne look like him or do also wanne screw Scarlet Johanson? If its the latter then get in line bud!

Will add more chicken, steak a bit pricy for me. So the 2X wheatbix added to post workout shake is a no go? It tasted so good!

Busy with planning diet now, what would be a good meal that fatty and protein rich? Chicken salad with some olive oil and balsamic V? Add a bit of cottage cheese to it maybe?

ABC01 wrote:

Pikes wrote: This is kinda what i am looking to achieve.

Do you wanne look like him or do also wanne screw Scarlet Johanson? If its the latter then get in line bud!

K@k snaaks, is both on the table? (or against a wall, really don't mind it either way)

Also got some flax seed oil and milk thistle today, ordered PCT too.

Worked on the diet a bit, please share your thoughts.

Before we get to the diet, some quick math.

Lean mass: 77kg with 9.3% bf = 69.84

I used the Katch-McArdle BMR formula: 370 + (21.6 X 69.85kg lean mass) = 1508.54

TDEE: 1508.54 X 1.725 = 2602.23 i add 15% to this as i would like to pic up a little size (and going to be riding my MTB a lot more) so this gets me to 2992.56 calories per day.

Here is the diet i came up with, values were sourced form a calorie counting iPad app. chicken will be swopped for lean mince or tuna of the same-ish nutritional value each day.

Pikes wrote: Worked on the diet a bit, please share your thoughts.

Before we get to the diet, some quick math.

Lean mass: 77kg with 9.3% bf = 69.84

I used the Katch-McArdle BMR formula: 370 + (21.6 X 69.85kg lean mass) = 1508.54

TDEE: 1508.54 X 1.725 = 2602.23 i add 15% to this as i would like to pic up a little size (and going to be riding my MTB a lot more) so this gets me to 2992.56 calories per day.

Here is the diet i came up with, values were sourced form a calorie counting iPad app. chicken will be swopped for lean mince or tuna of the same-ish nutritional value each day.

First of all, I am not sure what you daily job is, but I for most of us on this forum, our tdee = BMRX1.55. But, as mentioned, depending on what your work is and how often you train, the 1.725 may be applicable to you.

As for your diet, its still not the greatest. If you seriously want to have the Ryan Reynolds look, then you are going to have to make some massive tweaks to this diet.

1. Protein intake needs to be upped to 300g/day imo.
2. Get rid of the weetbix, peanuts and brown toast. There are much better alternatives.
3. I am a firm believer taht caloric timing plays as much of a role in perfecting a physique as does total calories consumed. As such, I would consume 25% of my total carb intake upon waking up in the morning, 25% pre-workout and 50% of carbs post-workout. I am unsure when you train or how flexible your shceudle is. But try and train in the mornings which will ensure that for your first three meals in the day you are consuming protein and complex carbs. The last three meals in the day should consist of protein, fats and fibrous vegetables.
4. I see fat content is relatively high on this diet, which is not bad. However, I what I dont see is any EFA's.
5. A lot of people are lactose intolerant and dont realise it. I tend to cut my best when dropping all milk. as such, I am not a big fan of cottage cheese and would exclude it from my diet.

I don't have a physical job, i lift for about 50mins a day (45sec or lesser between sets) and i ride my mountain bike outside for about 30km 3-4times a week at ave at 22km/h. You think its better to use 1.555?

As for the diet, can i just increase the protein portions to get me to 300g? I will make some changes to the rest of the diet tonight once i know what TDEE to use.

I have heard form a friend way back that he buys egg white in bulk, this would be a easy/cheaper way of upping protein? Where does one source this?

GSP wrote:

First of all, I am not sure what you daily job is, but I for most of us on this forum, our tdee = BMRX1.55. But, as mentioned, depending on what your work is and how often you train, the 1.725 may be applicable to you.

As for your diet, its still not the greatest. If you seriously want to have the Ryan Reynolds look, then you are going to have to make some massive tweaks to this diet.

1. Protein intake needs to be upped to 300g/day imo.
2. Get rid of the weetbix, peanuts and brown toast. There are much better alternatives.
3. I am a firm believer taht caloric timing plays as much of a role in perfecting a physique as does total calories consumed. As such, I would consume 25% of my total carb intake upon waking up in the morning, 25% pre-workout and 50% of carbs post-workout. I am unsure when you train or how flexible your shceudle is. But try and train in the mornings which will ensure that for your first three meals in the day you are consuming protein and complex carbs. The last three meals in the day should consist of protein, fats and fibrous vegetables.
4. I see fat content is relatively high on this diet, which is not bad. However, I what I dont see is any EFA's.
5. A lot of people are lactose intolerant and dont realise it. I tend to cut my best when dropping all milk. as such, I am not a big fan of cottage cheese and would exclude it from my diet.

Thanks for the great advice so far bud, much appreciated!!!