Simple beginner Cycle

Howzit Guys, 

Wanting some feedback/advise on the cycle im planning on running. will be my first AS cycle. Cycle is pretty rudimental so hoping there wont be issues, theres just probably a few guys like me who can benefit from the input. Not looking to make massive gains just want to try hit the 80 mark and run a good cycle. then in the future i will look at going for more advanced cycles and making bigger gains.

Stats: 
26 y/o
74kg
174cm
14% BF

Bloodwork:
Free T: 380.6 pmol/l
Total T: 16.5 nmol/l
SHBG 27.5 nmol/l

I can give my diet in a separate comment if needed but its essentially pretty carb high, meals are provided for me so difficult to follow a strict diet. 

Cycle: 
Test E 300mg UPA
Anavar 15mg UPA Week 1-12:                0,4ml twice a week so 240mg/week (weight x 3 as ive read)Week 6 - Week 14:    Anavar 15mg twice a day so 30mg/day
Week 15 - 22:            PCT1 (first week clomid 50mg twice a day then 20mg nolvadex 20mg daily)
 

List your training aswell as your diet.

Personally I would prefer to see a combo of tbol and anavar as a first course, maybe more expensive, but I think there are less potential risks with estrogen and blood values going out of whack.

Diet:
4:30am
3x eggs
Toast
bacon/sausages

8am
100g oats

1pm
chicken drumstick
100-150g cooked rice or potato
150g beef

5:30pm
100-150g cooked rice
200g beef stew or 2x chicken thigh
pudding usually a cake of some sort

7:00pm gym

8:30pm
bread roll with peanut butter
Nutritech weigh shake
creatine mono

Training
warm up is always 4x10 pull ups
*Gym is limited so only machines are single cable machine, smith machine and machine flys
Usually rest day every 3 or 4 days, not sure whether it will be better for a PPL to add more workouts for each group per week?

Chest:
- flat/incline Bench press 4x 6-10 reps last 2 sets to failure
- flat/Incline DB 4x8-12 (ill alternate the start with incline bb then flat db after and vice versa)
- DB fly 3x8-12
- Dips 3x8-12
- machine flys 3xfailure

Back:
- deadlift 4x6-10
- tbar row 4x8-12
- bent over BB row 3x8-12
- single arm lat pull down 3x8-12
- reverse rope push down 3x8-12
- reverse bb curls 3x8-12

Legs
- walking lunges 3x12
- Squats 4x8-12 with last 2 sets 6-10 reps
- Bulgarian split squats 3x8-12
- Hamstring curls 3x8-12
- calf raises 4x20

Shoulder:
- Cablelat raises 4 sets reps start and 20 and go to 8
- DB shoulder press/military press 4x8-12
- DB lat raises 4x8-12
- rear delt fly 3x8-12

Arms:
- rope pull downs 3x8-12
- seated incline db curls 3x8-12
- skull crushers 3x8-12
- hammer curls 3x8-12
- OH tri extension 3x8-12
- dips 3x failure
finish with bicep 21s

Regarding the cycle, are you suggesting replace the test with tbol or add it? Im of the understanding not to go above 3mgx weight for test and derivatives.
If there is risk of estrogen would it not be better to replace anavar with proviron rather? Or even run a test only cycle to reduce risk but from what ive read test only cycles leave lost gains where the right stack adds more benefit and can help with some of the estrogen risks?

If you limit testosterone to 3mg per kg, estrogen shouldn't be an issue, if you have too much estrogen you have to much conversion, which in most cases, also means too much body fat.

Your diet has so many flaws in it and way too much saturated fats.

You need to start eating in a way that has got more healthy fats vs unhealthy fats. Not saying that Saturated fats need to be down to zero, but the amount of fatty meats you are having is too high.

Simple rule is : leanest cuts of meat and add healthy fats to get your fats in.

So leanest cuts if meats are :

Skinless chicken breast's
Fish filles
Tuna
Egg whites
Venison
Lean steak( usually rump with all visible fat cut off or fillet)
Lean biltong(no visible fst at all)
Whey protein
Turkey breast
Pork filled
5% beef mince(usually made from beef shin)

Note these are all the Leanest cuts but not fat free usually 2-3g of fat per serving is standard.

Chicken drumsticks and thighs even though no skin is on them have higher amounts of intra muscular fat. Same with cuts of been such as rib eye etc.

Then add your carbohydrates that are from whole food sources :
Priority of the list is
Rices
Potatos
Oats
Fruit(contain fructose but also tons of fiber)
Vegetables
Even air popped popcorn is excellent as a carbohydrates source.
Moderate to limited use is manufactured carbs(stuff that can't be picked or dug out the ground)
Pasta
Bread

Then post workout higher gi carbs can be used
Kids cereal
Sweets

Fats should come from good quality sources
Olive oil
Nuts
A few egg yolks
Nut butters
Olives
Seeds
Avo
And then very limited
Cheese(30g a day if need be.)
Low fat mayo

Then your training, you would be better off training an upper lower split with decent intensity. Majority of the new clients I coach get an upper lower split, and even 2 of the guys who went to world champs in 2024 did an upper lower split.

Focus on a very few select movements and get fucking good at them! Train hard and with perfect form and push the limits. Every 6-8 weeks take a deload week where you use the same weight you did the week prior and do 50% of the reps which means you will have to keep a log book of the work you do.

Thanks Empire,

Im thinking to stick with the test only cycle as it will be less complicated and i feel like i can replace the effect of an oral stack by working on my diet. Im also taking zinc and magnesium which i didnt mention above.

As i said diet is difficult as its provided, theres not a lot around me but we have a small shop that i can buy tuna cans, nuts and avo which ill add and/or replace from my lunches. Biltong is always a welcome snack so il try source that. I will add an extra whey shake in the mornings with my oats.

For the upper/lower split, do you recommend 5 day or 4 day? Im thinking with the test and suppliments my recovery will allow me to do 5-day.

4 days.