First Cycle - Size and Lean Mass

Hi guys, 

I'm 33 years old, 1.85m, 82kg and have been training naturally for 7 years now very consistently. I generally burn between 1500-2000 calories a day from exercise and eat around 3500 calories a day with plenty of clean protein, vegetables etc. 

I feel ready to do my first cycle as I feel I've trained naturally for long enough, have a good base of strength and enough training knowledge to take it to the next level. 

My current program consists of 4 lifting days a week. I play a lot of squash (go all out on my squash) and run 5km 2-3 times a week (treat running like a meditation keeping heart rate in Zone 2). 

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In terms of lifting, here is my routine: 

Monday - Legs: 
Squats - 120kg x 8  - 4 sets 
Weighted Lunges 
Front Squats 
Abs (ab wheel + plate cocoons) 

Tuesday - Chest: 
Bench - 90kg x 8 - 4 sets 
Skull Crushers 
Pushups (multiple variations 3 sets to max fatigue) 
Bench dips
Barbell Curls (40kg x  

Thursday - Back: 
I don't deadlift anymore due to hernia warning from urologist but was up to 180kg for 8 reps. 
Weighted Pull-Ups 
Weighted Chins 
Bent over rows - 80kg x 8 - 4 sets  
Abs (plate twists + planks) 

Friday - Shoulders:
OHP - 60kg x 8 - 4 sets 
Front raises
Lateral raises
Reverse flys 
Abs (crunches, ab wheel) 

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For my first cycle, based on my research, I am planning the following: 

UPA Test C250
-250 per week for 12 weeks 

Anavar 
-30mg per day for 8 weeks 

Post-Cycle Rehab: 
Clomid - 21 days

My reason for choosing this cycle is the potential for relatively few side-effects compared to benefits. 

My question is would you guys consider this appropriate for a first cycle based on the data I have provided? Can I expect to see more lean muscle mass and a better aesthetic with this cycle? Could this cycle negatively impact my squash at all? 

Thank you very much in advance and please let me know if I need to provide further information. 


 

your cycle looks pretty much ok, your test dosing is at 3mg per Kg which is pretty good, to be honest, you would get slightly better results running masteron over Anavar, especially as it would also be a case of using orals kill your appetite, so getting in your calories you need to put on the mass will be more difficult then.

also if you went masteron vs anavar, you would be running it the same length as the testosterone.

next thing is your training. Training a bro split does work for some people, i prefer doing things on a higher frequency with clients, and looking at your volume you would probably get better results doing an upper lower split, where you hit everything 2x a week. The gear will increase your rate of recovery to be able to do more frequency with compound lifts.

so an example would be :
Chest 1 exercise 3-4 sets (smith machine press,chest press machine, dumbell press)
Shoulders 1 exercise 3-4 sets (smith press, shoulder press machine, dumbell press)
Triceps 1 exercises 3-4 sets (dips, jm press, close grip bench press)
Back width (vertical pulls) 2-3 sets (pull ups, chin ups, lat pull downs)
Back Thickness ( Horizontal pulls) 2-3 sets (Tbar rows, barbell rows,1 arm dumbell rows)

Lower body you can then do
Biceps(db curl, barbell curl, cable curl) 2-3 sets
Forearms (hammer curls, reverse curls) 2-3 sets
Quads 1 exercise (Squats, hack squats, pendulum squats, leg press)
Hamstrings (seated hamstring curls, laying hamstring curls, RDL, stiff leg deadlifts)
Calves ( standing calves,seated calves,donkey calves, toe press)

and then you would repeat the same upper-lower split, using a different exercise. so if you did the chest press machine on day 1, you would do incline smith for the day 2 rotation.

doing front raises after doing a shoulder press movement/chest movement isn't needed as those 2 compound exercises are incredibly front delt dominant.

doing a front squat after doing a normal squat is a little pointless as it still taxes the same muscles and you can go heavier on a back squat. think about choosing exercises that you can lift decent weight with best form. you will be able to back squat 120kgs, but i doubt you will be able to do that with front squats. So which will be a better result for muscle growth? the back squat.

Thanks so much man - brilliant advice and exactly what I was looking for.

I work out in my home gym and only have access to a squat rack, barbell and some dumbbells but I'm definitely going to consider the full body split over the bro split and adapt where necessary.

I'll also look into masteron over anavar.

Once again, thanks a lot.

Hi there,
I’ve just done my first Cycle at age 54. Wish I started earlier but still no regrets.

I would suggest you have bloods done to check your Test. Levels.

I did Test Cipionate 200mg for about 6 weeks. It gives you a good base. I got as high as 400mg but then started to see side effects. 300mg is good for me. Varies for everyone . Also take your dosage and divide it in 3 days. I inject every 2nd day. Keeps the levels more consistent. Otherwise you get spikes.

I used Anaver for my 1st Cycle because it has the least side effects. The results were amazing. The fist week I used 20 mg. You MUST split your total dosage in half. Take half 7AM other half 7PM. You need to do this because Anavar has a half life of about 8-9 hours. You need to build up your Anavar blood levels and then keep it like that. The 2nd week I went to 40mg of Anavar and still no side effects. The max Anavar dosage is between 50/100mg per day. For your first cycle I wont go above 50 but I think 30 is too low. Anavar reduces your natural test levels. You must add some extra T. I went from 200 to 300. The test C caused some ball shrinkage. My Dr prescribed HcG 5000iu every second day. Cleared all the issues no side effects for me.

I agree on Upper / Lower body split. Keep your programme SIMPLE and focus on INCREASING your weight each week!!! Anavar increased my strength tremendously! I can push weights which I could never do before. If your work hard you’ll see a difference in a week. I gained 3Kg of lean muscle in a week and a half.

12 Weeks for your 1st Cycle is too long. You should only use Anavar for 6 weeks on your 1st Cycle. At the most, 8 weeks. We want to get the BEST results with as little as possible side effects / damage to your body. Be patients. Health always comes first. Take Milk Thistle supplement for your liver and drink plenty water. Check your bloods afterwards BEFORE you do a PCT. Might not be necessary. The less drugs the better! GOOD LUCK 😉

12 weeks for a first cycle is not to long. 6 weeks is a waste as it takes roughly 3-4 weeks for test to build to proper stable blood plasma levels.

If you are using injectables, increasing dose of anabolics like masteron every 2-3weeks till you hit 8 weeks and staying at peak dosing for 8 weeks is perfectly fine. If you are using orals you should go with a rule of no more than you body weight in kgs for your body weight in days. Eg 70kg is 70mg for 70 days max..
Also you need to work out dosing based on bodyweight not based on opinion. 100mg of anavar a day is 700mg a week which for some people at 70kgs is 10mg per kg. But for me at 110kgs is only 6.5mg per kgs. So you see where discrepancy lies?

Start a course at 5mg per kg. By week 8 you can titrate up up to 10-11mg per kg and stay there for 8 weeks.
And 30mg of anavar isn't to little.

My course for last sa Champs was 250mg test per week. 400m primo per week 200mg masteron e per week and 30mg of anavar a day, which peaked me put at just on 10mg per kg per week.

When you go to a doctor the first thing they do is weight you to workout how much medicine to administer cos an anti biotic dose for someone who is a 52kg female and 110kg male are 2 different doses. Apply this logic to anabolics.