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New to AAS and finally joining a forum after lurking on sites for years off and on

Hello guys, I am at a point in my life and fitness journey where I have decided it is time to give my first cycle a go. I am 26 years old and fitness has been apart of my life for about 10 years now. Most of those years being consistent and some on and off. Cardio has always been my strength, I quickly see gains when it comes to cardiovascular exercises such as running. Lifting weights, not so much. I am an ectomorph, 5’8 and 156 pounds. I have tried many resistance training routines and can honestly say I have never seen any size gains throughout the years I had lifted. Some routines I would gain strength, but it always plateaued around the same weight for each exercise.

At 156 pounds I still have what I feel like is a gut, a bit of excess body fat. I would put it at around 20% BF and have always been susceptible to weight gain in that area. What I have learned about my body is that I can lift until I am blue in the face and be consistent, but I will never get stronger unless I consume 3,500 + calories a day. I got noticeable strength gains on the starting strength routine years back as I was in a caloric surplus, however I also got a lot of belly fat and with my build I looked like a skinny, pregnant weirdo. Because of that, I never went on a surplus again and just continued to lift weights at maintenance which of course yielded me no strength gains.

This brings me to here. I am currently trying to cut weight on a caloric deficit and doing only cardio for 30 minutes daily. By cardio I mean it is pretty high intensity with each session putting me in the 180-195 HR range depending on if it is steady state or HIIT. My plan right now is to cut weight for about 3 more weeks until I receive my first cycle. Want to get rid of some of the gut to start the cycle with lower bodyfat as I will be going on a caloric surplus once I start.

My brother has a close friend who has purchased from cencored and says it is legit, so he decided to buy his first cycle. He had purchased two 10 week cycles so I figured I would just buy the extra one off of him. I plan to do blood work prior to starting and do another blood test during week 6. I’m going to be using Test E and Nolvadex for PCT. I will be injecting twice a week on Monday and Thursday 250ml.

I was looking at doing a pull, push, legs routine being P/P/L/ Off/ P/P/L/ Off as this is a high frequency and will be able to hit each muscle group two times a week and will also be consuming a minimum of 3,500 calories while on cycle.

Any advice or suggestions on my cycle, routine, or nutrition would be appreciated. Thanks guys!

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Welcome. Never heard a censored. Lots to be learned n shared here.Dont be afraid to ask questions, like you already have.

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Welcome aboard!

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Welcome aboard. You sound like myself. I use to run a lot and do a lot of cardio myself. Use to being key words. I’ve always been skinny and super lean. Food was key for myself. I added 40lbs in my first cycle of 15 weeks. Didn’t keep the 40lbs after PCT and Covid. Did manage to keep 25lbs of it.

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Just checked their site. Very expensive stuff on there. Almost double of most sponsors.

I would test it with @ROIDTEST and make sure it is legit instead of taking Anyone’s word for it.

Welcome to the board

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Welcome,

First, I’d get a roidtest and use it on that gear, 20% off with code UGMuscle.

Looking to gain mass, make sure you cut down on the intensity of the cardio, cardio is still important, but I’d switch it to walking or light jogging.

You will gain strength first, before mass, your nervous system improves the communication with the muscles, hence the early strength gains.

Consistency is key, what are you looking at in terms of rep range/set numbers per muscle group?

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Good call @Ominous n @Youts on the testing it suggestion.

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Welcome to ugmuscle brother glad to have you around

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I will order the roidtest complete kit when I get home from work tonight and also upload my workout routine I plan on doing. Thanks guys for the suggestions and insight.

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I couldn’t figure out how to attach my workout routine so I’ll just copy and paste it.

Monday - Pull (Back/Biceps):

Lat Pull downs: 4x5-10
Dumbbell rows: 4x8-12

Cable seated row/T-bar row: 4x8-12

Lower back machine: 3x8-12
Barbell Bicep Curls: 4x8-12

Hammer curls: 4x8-12

Tuesday - Push (Chest/Triceps/Shoulders):

Dumbbell press 4x5-10
Incline Dumbbell press: 4x8-12

Machine Fly’s 4x8-12

Dumbbell Side Lateral Raise: 4x8-12
Triceps Push downs: 4x8-12

Triceps extenstions: 4x8-12

Wednesday- Legs/Abs

Leg press: 3x5-10

Lunges: 3x8-12
Leg Extensions: 3x8-12
Hamstring Curls: 3x8-12
Calf Raises: 3x8-12

Thursday – OFF

Friday– Start routine over

P/P//L/Off/P/P//L/Off Repeat

Noticeably, this routine has no deadlifts, bench press, or squats. I go to planet fitness and they only have the smith machines for bench and squat and no barbell to do deadlifts. Are the smith machines better than nothing, should I add them into the routine or replace an exercise? I was looking at going heavy on the first exercise of each workout and then more so into the hypertrophy rep range for subsequent exercises. I plan to run 2 miles three times a week just to maintain my 2 mile run time since it is required for my job, and I will do abs on those days as well. How does this look?

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I used to bench squats and deDlift on smith at planet. Just make sure to turn bar when racking squat or your ankle goes on sideways

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Ouch! I never liked the movements on a smith machine! Gotta be careful at planet fitness! Won’t they kick you out if you are too loud? Or too buff?

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The one I was at was pretty lenient but there’s not many options in area. I’m not the loudest of lifters though. Also nice job on the stones

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Dumbbells are great for chest movements, better on the joints as well.
My personal opinion is there isn’t enough shoulder work, and rest days seem too few.
I’d start out with the heavier movements like t-bar rows before doing lat pulldowns, do they have a hyperextension bench? That would be better than lower back machines.
Calf work seems a bit light as well.

If you want to keep the 3 on 1 off I’d really think about a heavy 3 days and then a lighter 3 days. So say you go to failure and push it for 3 days, then take a day off, then the next 3 days work on fast twitch with faster movements, but leaving a few in the tank.

Would give your muscles more recovery time.

Just my opinion, others may have a different insight that has worked for them.

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Welcome!

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For the shoulders I can add in dumbbell presses, or is it lacking in lateral exercises too? Instead of alternating between heavy and light workouts, do you think a pull, push, off, legs, off, repeat would be enough recovery? I’ll give the smith machines a try and do deadlifts on pull, replacing the lower back machine, bench press replacing dumbbell press, and squats added to legs and ditching lunges. Unfortunately, there is no t-bar at planet fitness either. Here is the updated routine.

Monday - Pull (Back/Biceps):

Smith deadlifts 4x5
Lat Pull downs: 4x8-12
Cable seated row: 4x8-12
Seated row high grip: 4x8-12
Barbell Bicep Curls: 4x8-12
Hammer curls: 4x8-12

Tuesday - Push (Chest/Triceps/Shoulders):

Smith bench press 4x5
Incline Dumbbell press: 4x8-12
Cable Fly’s 4x8-12
Seated dumbbell shoulder press: 4x8-12
Cable Side Lateral Raise: 4x8-12
Triceps Push downs: 4x8-12
Triceps extensions: 4x8-12

**Wednesday- Abs and 2 mile run

Thursday- Legs

Smith squats: 3x5
Leg press: 3x5-10
Leg Extensions: 3x8-12
Hamstring Curls: 3x8-12
Calf Raises: 6x8-12

Friday - Abs and 2 mile run

Saturday - Start routine over

P/P/OFF/L/OFF/P/P/OFF/L/OFF Repeat

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Id do shoulder presses and rear lateral raises, along with the side laterals.

I think your plan looks solid!

One thing I would change is minimum reps on leg curls and extensions to 12 and calf’s maybe 20 as minimum. I feel those lifts are gear more towards pump and not strength so higher reps lower weight is more optimal but that’s me

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