First Cycle.

Stats:
Weight- 89kg
Height: 1.80m
Bodyfat- (I am not sure but estimates are) 15-18%
Age: 24
Years training: On and off from the age of 16, more consistenly and discipined (diet and routine wise) for the last two years.

Sample diet:
1: half cup oats + 4 egg whites + 2 whole eggs.
2: 200g chicken breast and veggies (brocolli or spinached or mixed vegs) with handful of raw almonds.
3: same as above (not necessarily ingredients but aim for same macro nutrient servings)
4: DITTO
5: pre-workout: whey protein (+/- 35g protein) and half cup of oats/brown rice/brown pasta
6: post-workout whey protein + simple carb (game drink, will probably get some dextrose)
7: roughly hour after post-workout same as meal 2/3
8: depending on whether I'm still awake I might chow some plain yoghurt and nuts (late night studying or what have you).

With nutrition I try and get as much protein in as possible, for example I would eat plain greek yoghurt with the chicken (serves as lekker sauce and extra protein). I have stopped counting calories and macro nutrients, initially I did when I started dieting, but I sort of feel comfortable now with listening to my body and stomach for what it needs. Counting calories drive me insane.

Goal with first cycle:

I would like to bulk up and build as much muscle as possible. I need to cut first and have a feeling I will go down to about 80kgs (+/- 12% bodyfat). I used to be very skinny and even at the moment I carry my high-ish bf quite well. Immediately after cycle I will cut excess fat/water. I would also like some strength gains (especially on my squats which stand at about 120kgs for 6 reps) and am hoping I will be able to build some width (from the side) as I have wide shoulders and lats but lacking chest/rear delts/traps (the width from the side).

Draft Cycle:
1-4: tbol 50mg ed.
1-12: test cyp @ 500mg. 6-12: anavar (or rather winny bridge?)
PCT 2, 36 days after last pin.
Questions:
So HCG starts in the second week of PCT if I am correct? However can it be run earlier, mabey towards end of cycle?

Should I run anavar or winstrol to aid in cutting water retention? If I can afford it I might also be able to run proviron.

(Just on a side note I decided on t-bol as the sides are less severe and as I have no idea how my body will react. I also prefer less water retention [yes I understand water = strength] but something like face puffing up can draw unwanted attention, if you catch my drift). I am not set on an exact date to start the cycle. There's no need to rush it, but I like to think about it and to start planning ahead. It might also give me the much needed motivation to start cutting.

Cycle seems pretty solid.

Keep the anavar or winni for the bridge. I wouldn't start it from week 6.
However I would say that you should run HCG from week 5 all the way until PCT and then just follow PCT 1 of clomid and nolvadex. Running HCG from early in the cycle helps keep you from getting to shut down and makes PCT so much easier.

Ok sweet. So rather run anavar/winny as bridge; will that literally be from w12 - 16/17 (last pin till start of pct) and HCG from week 5 through till start of pct (in other words week 5-17)?

And with the tbol, can I start at 50mg and just run it for 4 weeks like that?

Thanks for the help so far Kkkyle.

Edited my math sucks.

Witwolf wrote: Stats:
Weight- 89kg
Height: 1.80m
Bodyfat- (I am not sure but estimates are) 15-18%
Age: 24
Years training: On and off from the age of 16, more consistenly and discipined (diet and routine wise) for the last two years.

Sample diet:
1: half cup oats + 4 egg whites + 2 whole eggs. 6 egg whites + 2 whole eggs = 200g Chicken
2: 200g chicken breast and veggies (brocolli or spinached or mixed vegs) with handful of raw almonds.
3: same as above (not necessarily ingredients but aim for same macro nutrient servings)
4: DITTO
5: pre-workout: whey protein (+/- 35g protein) and half cup of oats/brown rice/brown pasta Leave the protein pre-workot and use BCAA´s intra- + post-workout
6: post-workout whey protein + simple carb (game drink, will probably get some dextrose) Dextrose is better but Game is fine
7: roughly hour after post-workout same as meal 2/3 Leave the Oats and go for Rice or Potatoes
8: depending on whether I'm still awake I might chow some plain yoghurt and nuts (late night studying or what have you). Nuts are great here but no starchy nuts like Peanuts or Cashews. I go for macadamias or Peanut Butter they are great!

With nutrition I try and get as much protein in as possible, for example I would eat plain greek yoghurt with the chicken (serves as lekker sauce and extra protein). I have stopped counting calories and macro nutrients, initially I did when I started dieting, but I sort of feel comfortable now with listening to my body and stomach for what it needs. Counting calories drive me insane.

Just like the base of every cycle needs to be test, the base of every diet needs to be calories. You have to work out how many calories you need every day for what your goal is and work out your diet accordingly. No need to log everything you eat every day that will drive me crazy too, but after working out your macros for every meal you just aim for so many meals per day. It´s just not good enough to eat when the body tells you you are hungry. You need to eat when the clock tells you it´s time to eat, hungry or not.

Diet looks very good in terms of structure and foods, just make sure you hit the right calories. See inside the quotation marks for some ideas on meal timing.

Shot thanks Pyro. Yeah no I completely agree. I'll have to review my diet before going on the cycle, as I don't really know what my bulking caloric needs are. The diet as posted has sort of kept me between 87-90kgs and slowly I'm losing BF (no cardio, just 5 day split). Do you have any comments regarding my planned cycle?

Witwolf wrote:
Draft Cycle:
1-4: tbol 50mg ed. (5 weeks @ 60mg ED)
1-12: test cyp @ 500mg. (thats fine)
6-12: anavar (or rather winny bridge?) (Var @ 60mg ED)
1-16: proviron @ 40mg ED

PCT 2, 36 days after last pin.

Make sure you have a AI(adex/letro) (if) when Gyno pops up.

Extend the T-Bol to 6 weeks. Test is fine. Run the Anavar for 8 weeks before PCT to get the most out of it. If you can´t afford anavar Winstrol is fine. Also run Proviron like Oupa suggests, and that Aromatase Inhibitor on hand in case of gyno.

Dankie oupa waardeer jou terugvoer.

Alright I'ma try my best to get my hands on the var. With regards to HCG (reading in the pct section) MuscleAddict and KKkyle advise starting around 6 weeks in cycle to prevent complete shutdown. So would I run HCG at 500ui a week up until the start of pct after which I discontinue?

Yes that´s right bro. If you have any HCG left after your cycle you use it during PCT at 500iu EOD until finished, starting after the Clomid.