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Found 26 results

  1. Morning chaps, im new to UKmuscle I've been reading the forums for a while but can't seem to find the answer I'm looking for. Im 6"3 104kg and I'm currently around 18% BF ive currently been on a bulk for around 4 weeks and I've only gained around 4-5lbs my macros have been 220P 600C and 120F between 4200-4500Cals. My jobs quite active and I've worked out my calories and macros after working out my BMR so I'm in a calorie surplus. However i work nights 9PM- 5:30AM then train when I finish and finally sleep after my meal around 8Am-3PM. My meals are big but spaced out. Meal 1(post workout) 200-225C 60P 15F 7 hours sleep Meal 2 (5-6 o'clock) 200C 100p 50-60F Meal 3 (1:30AM) 200C 60P 50F if im short on macros I'll snack on little things to meet the remaning macros. Can anyone shed any light on to why I'm not gaining so much? Apologies for the long post but i thought id keep it informative so people have a good idea of what I'm doing. all replies are much appreciated kind regards
  2. Stats: 6'1" Currently 91kg 12-14% bodyfat?? I feel I'm leaner than in the picture as I am more vascular than you can see but oh well. I have done 3 Previous cycles using test only, test dbol, test deca tbol. I've decided to try and keep a log of my bulking cycle which I started today. I have been 'priming' for about 12 weeks which I read about on the forum is good before a bulking cycle where I had 2 high Carb days on Leg and back day and 5 low Carb days. For the last 5 days have been low carb for me. I'm going to be starting my bulking cycle tomorrow: Weeks 1-12: Test E @ (500mg/week) Weeks 1-4: Anadrol @ (50mg/day) Weeks 1-14: HCG @ (700iu/week) weeks 1-14: Arimidex @ 0.5mg EOD PCT: Clomid 100/100/50/50 Nolva 40/40/20/20 Supplements: Liv52 DS, Grape Seed Extract, Multivitamin, Cod liver Oil, Omega 3 Fish Oil, Glucosamine Sulphate, Vitamin C and a Whey protein. I have everything on hand as I've started today but if there's anything anyone thinks I should add then let me know. My Workout Split Will be: Mon: Chest Tue: Back Wed: Rest Thurs: Shoulders Fri: Legs Sat: Arms Sun: Rest I'm going to continue to have the higher Carbs on back and Leg days. Macros: 3616kcal Protein 272g Carbs 411g Fat 96g Meal 1: 1 Bagel 4 Large Eggs 15ml Coconut Oil Meal 2: 300g Cottage Cheese 1 Tbsp Peanut Butter Meal 3: 130g Cooked Chicken Breast 50g Basmati Rice (before cooked) 15ml Fish Oil Meal 4: 1 banana 1 Scoop Whey 80g Oats Meal 5: (Pre Workout Meal) 130g Cooked Chicken Breast 100g Gluten Free Pasta (before cooked) Mixed Vegetables Post Workout Shake: 2 Scoops Whey 80g Dextrose Meal 6: 130g Cooked Chicken Breast 100g Basmati Rice (before cooked) Mixed Vegetables High Carb (Tues+Fri): Protein 275g (1100kcal) Carbs 600g (2400kcal) Fat 100g (900kcal) 4200kcal Hope to keep updating this as much as I can and if anyone has any input it would be appreciated. Hopefully this is in the right section of the forum.
  3. Stats: 6'1" Currently 92kg 12-14% bodyfat?? I feel I'm leaner than in the picture as I am more vascular than you can see but oh well. I have done 3 Previous cycles using test only, test dbol, test deca tbol. I've decided to try and keep a log of my bulking cycle which I am starting tomorrow. I have been 'priming' for about 12 weeks which I read about on the forum is good before a bulking cycle where I had 2 high Carb days on Leg and back day and 5 low Carb days. For the last 5 days have been low carb for me. I'm going to be starting my bulking cycle tomorrow: Weeks 1-12: Test E @ (500mg/week) Weeks 1-4: Anadrol @ (50mg/day) Weeks 1-14: HCG @ (700iu/week) weeks 1-14: Arimidex @ 0.5mg EOD PCT: Clomid 100/100/50/50 Nolva 40/40/20/20 Supplements: Liv52 DS, Grape Seed Extract, Multivitamin, Cod liver Oil, Omega 3 Fish Oil, Glucosamine Sulphate, Vitamin C and a Whey protein. I have everything on hand as I'm starting tomorrow but if there's anything anyone thinks I should add then let me know. My Workout Split Will be: Mon: Chest Tue: Back Wed: Rest Thurs: Shoulders Fri: Legs Sat: Arms Sun: Rest I'm going to continue to have the higher Carbs on back and Leg days. Macros: 3616kcal Protein 272g Carbs 411g Fat 96g Meal 1: 1 Bagel 4 Large Eggs 15ml Coconut Oil Meal 2: 300g Cottage Cheese 1 Tbsp Peanut Butter Meal 3: 130g Cooked Chicken Breast 50g Basmati Rice (before cooked) 15ml Fish Oil Meal 4: 1 banana 1 Scoop Whey 80g Oats Meal 5: (Pre Workout Meal) 130g Cooked Chicken Breast 100g Gluten Free Pasta (before cooked) Mixed Vegetables Post Workout Shake: 2 Scoops Whey 80g Dextrose Meal 6: 130g Cooked Chicken Breast 100g Basmati Rice (before cooked) Mixed Vegetables High Carb (Tues+Fri): Protein 275g (1100kcal) Carbs 600g (2400kcal) Fat 100g (900kcal) 4200kcal Hope to keep updating this as much as I can and if anyone has any input it would be appreciated. Hopefully this is in the right section of the forum.
  4. Afternoon all. This winter I plan on having a 4/3 month bulk. After that I will start to lean out again before starting cycle. My diet and training is consistent year in, year out. this will be my 1st attempt at bulking. (Good by abs) for now I wouldn't be using gear for this, just a food plan. Anyone have any good plans that they follow?? Or what is the general rule for fat,calories, protein intake per day??
  5. Sup fit lads, Im going on almost a Gram of Test only, by sunday for roughly 20-22weeks. And i have found 2 bottles of anavar 50mgs 60 Pills per Box laying around and thought about using then up. I dont need them as a kickstart because im frontloading the Test. My Goal is it to adding plenty of mass but fairly lean, No watery gains or Heavy excess of Fat. Have you Guys ever added anavar to your cycles in Order to increase mass gains? Or wont the var do much at this Large Dose of Testosterone. I only want to add it to get more Protein synthesis/anabolism which is equal more gains. Not for a dry, veiny look or strenght gains at all, just lean muscle mass increase.
  6. I often wonder this as it's a journey I am currently on! Is it possible to bulk up a bit and get bigger arms, chest,legs etc and still be really fit to go running, play football and so on? The only reason I'm asking is because whilst I regard myself as pretty fit and do a lot of cardio per week, balanced with weight training, I don't feel like I'm improving in size all that much. So, is it time to change the workout to something more forgiving or cut out the cardio? I take it you can't have both?
  7. Anybody have any reports on this yet can't see much info about so will do an update once it gets started properly..
  8. So about to come off and run power pct and let it all clear out then jump back on. Just did summer with ace prop and mast prop. My plan : something different and new that I haven't done before but want to gain serious mass. Leane mass with diet in check, slowly upping kcals using clean food and cardio added to stop/minimise gaining fat. Week 1-18 1000mg pw test enant ( will be either alpha, Balkan, Baltic, pharmacom ) never used more then 800 test Week 8-18 600 nnp pw - probably pharmacom or alpha - new compound, new used nnp Week 8-18 200 tren hex pw - Baltic or Balkan ( mostly likely Balkan due to price and its 100mg/1) - again never tried hex before week 12-15 100mg Oxys week 15-18 20-30 superdrol and then cruise on 250 test e a week till summer cut. Any thoughts ? Also had mast e at 600 mg in mind instead of tren hex.
  9. My 12 month transformation plan Appreciate any feedback. thanks
  10. Starting this cycle soon. Any advice guys? Thanks
  11. Hey s first i guess i'll say hi and introduce myself! Im Sean, i'm 26 and I've been training for the past 7 years, always called myself a hardgainer but at the time i was never really eating enough, i was a massive meat eater for 24 years of my life but the past 2 years i have become a Vegetarian and now this is where i am struggling to gain weight/ muscle mass, I'm not looking for the "quick gains" and expecting to gain 10lbs in a month, i have a goal to be around 92-3kg lean gains this time next year, but currently feel like the machinist (yeah massive body dismorthpia ...some quick stats: height: 6'3 weight: 84kg calorie range 3000-4000 I have trained 5x5, calisthenics, hit, sprints, running, kettle bells, boxing, karate, thai boxing, I'm training calisthenics currently but want to get back into a weight lifting routine as thats what i was doing when i was at my heaviest...just feel lost where to start a again. I also follow the lean gains protocol which i mainly started when i was eating meat as i liked the fact i could eat a joint of beef in one sitting and it kept the visceral fat away. my weight has range from my heaviest being 99kg, which at the time i was doing the whole GOMAD diet and having 1.5lbs a steak and 15 eggs a day, to my lightest being 75kg (post marathon me) I just can't seem to add weight now! Plus the past 2 years i have not been myself, started to become anxious, more in on myself, feeling weak and lethargic...So my curiosity got the better of me and i got my free testosterone levels check and they came out at a dismal 263 (normal ranges 300-1000) So I'm thinking this also has something to do with my inability to gain good weight. One thing i will point out is that the low-t doesn't seem to effect my ability in bed or desire for it as me and my gf are at it everyday. Just looking for advice and help from people who have overcome this problem, know of any good vegetarian bulking diets and who can point me in the right direction for a great workout. Regarding diet i am wanting to follow a clean bulk preferably as i;ve just recently given up sugar due to well all the s**t it causes within the body (low-T being one) Oh and to advice me on ways to raise my T-levels, I'm not against having testosterone therapy injections though, Im currently taking ashwagandha, maca root, vitamin d and b12 and forskolin as a natural test boost
  12. Since starting on Fin three months ago I have lost 1-2 kilos, and look chubbier. My sex drive is gone as well. This week I started eating a couple cups of cottage cheese a day in addition to my diet to see if this will help. As everyone knows though, your hormones play a huge roll in your muscle building. Wondering if anyone knows how to curb some of these side effects or what steroid would be the best considering I am taking Fin. I took ananvar orally 15-25mg a day 5 years ago and had great results (for myself.) That was the first time in my life people actually made comments about my physique. I am reading so many contradicting opinions on anavar on its own, let alone with fin in the picture. I am currently 5-10. Roughly 87 kilos, and 13-16% body fat.
  13. I was hoping somebody could give me some advice / suggestions on gaining weight (bulking) my diet and workout plan are as follows. I'm 23, been training on and off for a few years however i've stuck to it in the past year but i'm really struglling to get anywhere. I feel like i've wasted so much time and effort, it's taken me around 6 months to put on 5kg (i'm now stuck at 80kg). recently i reduced the carbs in my diet as i was gaining a belly. I paid for the plan so i've noted it in his exact words. Training day Try go for a fast walk before meal 1 ...20-30 mins. This will make it so that you can eat more and it will also help with your cv, and muscle fullness due to blood flow.... Meal 1 200g steak or chicken breast + 2 free range eggs + 10g creatine monohydrate Meal 2 180g lean mince 5% or leaner or lean cut of red meat 250g sweet potato Meal 3 2 scoops whey + 100g oats Meal 4 (60-90mins pre workout) 180g chicken breast or 1.5 tins tuna 100g any pasta + 30g raisins -TRAIN- Intra workout shake........to be mixed with 800-1000ml of water and sipped during workout from start to finish (aim to finish on last set of workout) 50g waxy maize starch or maltodextrin 30g any bcaas (i use gaspari aminolast) 10g creatine monohydrate Meal 5 (45-60mins post workout) 180g chicken breast or 1.5 tins tuna 80g thai jasmine rice + 20g raisins Meal 6 50g micellar casein in 250ml water or unsweetned almond milk ------------------------------- Rest day Meal 1 200g steak or chicken breast + 2 free range eggs + 10g creatine monohydrate Meal 2 (shake) 2 scoops whey + 100g oats Meal 3 180g lean mince 5% or leaner or lean cut of red meat 100g any pasta Meal 4 (shake) 2 scoops whey + 100 oats Meal 5 180g salmon or steak 200g any dark green veg (broccoli etc) Meal 6 50g micellar casein in 250ml water or unsweetned almond milk 1. Push (chest shoulders tris) 2. Pull (back biceps) 3. Legs 4. Arms (Fit all these workouts in within a week) rest when you feel like need it. Try not to do more than 1 day off in a row... THESE DO NOT INCLUDE WARM UP SETS - you should always start on a light weight for the target reps and keep going up in weight until you find the weight that you fail on inside the desired rep range. The first time you fail inside the target rep range for the set is classed as the 1st working set. The first set should always be the heaviest you go on that exercise. If you do more than the target reps then you need to increase the weight. If you fail before you reach the target rep range you need to lower the weight. If something doesn't feel right and you cant feel the exercise properly then move on to the next exercise or do something else. Do not waste time. - just as if you do an exercise and you really feel it good on the muscle do 1 or 2 extra working sets. Always lift heavy and always go to failure!!!! Keep it intense - you should be in the gym for 40-60 mins max!!! Push through the pain and dont be a pussyole ----Chest + delts---- Keep rest to 40 seconds max Alternate each week on/off adding in 3 working sets of flys (3 sets of 15 hard reps to pre fatigue chest slightly) 1. Inclined dumbell press 3 working sets 7-10 2. Flat dumbell press 3 working sets of 8-12 3. Any chest press machine superset with fly machine or different chest machine (3 sets of 12-15 reps) alternate machines each workout 4. Dumbell shoulder press or machine shoulder press superset with dumbell lateral raises or machine lateral raises (both arms at same time) 4 working sets 10-12 - warm up and find heaviest weight can do for 10-12 for shoulder press to use as first set - then lower weight when needed. Aim for 20-30 reps on lateral raises ----Back---- Keep rest to 45 seconds max 1. Pull overs with dumbell, pullover machine, or using cables (3 working sets (12-15) 2. Close grip pulldowns (2 working sets 10-12) 3. Bent over strict barbell rows - no jerking body (3 working sets 8-12) 4. Any seated row machine with a chest support and high elbows (chest height) - (2 working sets 12-15) 5. Rear delt dumbells or fly machine 4 hard sets of 30-40 reps pump them out fail between the rep range get at least 30 6. Deadlifts 1 working set 8-10, followed by 1 working set 15-20 ----Legs---- Keep rest to 45-60seconds max 1. Laying Leg curls - each rep rest Pause from bottom (4 working sets 12-15) 2. Leg extensions - double reps (full extension then go up again without letting it drop down) (4 working sets of 12-15) 3. Leg press - feet shoulder width apart at slight angle, push knees outwards. (2 working sets 15-20) 4. Hack squat or smith squat. Feet 6 inches apart at slight angle, push knees outwards slightly (2 working sets 12-15) 5. Stiff legged deads (2 working sets 10-12) - put a 10kg plate on floor and keep toes on it. No full lockout at the top. 5. Giant set (2 rounds) - pick a weight which you can only just about manage 20 reps on for each exercise. - extensions - barbell squats - extensions - lunges ----Arms---- Keep rest 30-40 seconds max 1b. Standing bicep ez bar rope (4 working sets 15-20) 1t. Overhead extensions from head height or above with ez bar (4 working sets 15-20) 2b. Preacher ez bar (4 working sets 8-10) 2t. Scull crushers slight incline (4 working sets 8-11) 3b. Standing ez bar or barbell (4 sets 8-10) 3t. Inclined dumbell extensions (4 sets 8-12) 4b. Bicep machine or spider curls (4 sets 12-15) 4t. Rope pushowns (4 sets 12-15)
  14. 1st test e cycle cut or bulk? Hey guys Looking for some advice I'm 25 and have been weight lifting for about 6 years now, I'm looking to start my 1st test e cycle as I am going away on holiday in 9 weeks and wanting to look great 6ft 4 ,218Lb , 17%bf My friend has advised I go with Test E 500mg cutting cycle for 8 weeks. After doing doing some research on various different forums they mostly advise to get BF% as low as possible and then bulk on your 1st cycle? Would I benefit much from using Test e to cut ? Will it benefit my beach bod? Or should I wait until I'm down to a good BF then use my 1st cycle to bulk ? Any feedback would be greatly appreciated ! Thanks Guys
  15. I've just finished of my pct to my summer cycle, a bit premature I know but my holiday is done and dusted now, so time for the baggy T's, and long sleeve tops to come back out. Now i'm planning my bulk into Christmas. currently sat at 220lbs at 6' about 12% bf. I wont be starting until October giving my body plenty of time to recover. This will be my 3rd cycle but my first bulk on gear, still quite undecided whether to full out bulk the whole 15 weeks, or attempt a small recomp the final few weeks to tidy everything up (would also would adjust my diet accordingly, probably add in T3 50mcg ED, with increased cardio) my diet is rather clean while making sure im hitting all my marcos, but will be experimenting with the cals, as i want to gain as much mass as possible without blowing up like a balloon. WEEKS 1-15 Sus 500mg 1-3 30mg dbol 3-6 40mg dbol 6-9 50mg dbol Here i would up the sus to 750mg if i was going to remain bulking. 10-15 50mg whinny I'll be running arimadex at 0.25 eod, will be upped if necessary. Any thoughts? will be greatly appreciated!
  16. 1st time using eq Test E -Tren E is my usual at doses of 750-800mg test, tren at 200-400mg per week and also use a d-Bol kicker and Var 100mg a day ending which has always produced good soild gains, great strength and hardened finish. Usually 12 weeks long I feel my body is used to it, so wanna use EQ this time. Would u run it besides the above or instead of Tren E? What dosages would u do? im 6ft1", 100kg, 14% fat, usually train 4x a week sometimes 5 as arms lack in an office job so recovery is good, been off injured badly for 6months really so diet has been average to poor but when focuses its good. Mainly eat chicken through the day with brown pasta as I get it free a lot of the time, eggs and oats for breaky, good post workout shake and eat red meat and sweet potato within an hour of workout usually about midday so not the worst chest-tri back-bi legs-abs rest shoulders-trapz Rest or another arms as lagging rest thx for reading guys
  17. Hi,im a newbie. Ive searched through this forum and cant see this exact question having been posted before. I appologise if this has been covered beforeI have lost 4 1/2 stones and still have another 20lbs to lose, but I'm getting too skinny around my face and chest, even though I still have belly fat. So i've stopped cutting and need to put on some muscle before I lose the rest of the belly fat. I track my calories and know how to cut, maintain or bulk. My diet is absolutely clean and protein intake is 250g/ day (bodyweight is 178lbs)I've been lifting for 6 weeks now (4-5 times per week) & got a personal trainer once a week. i've put on a little muscle on my upper chest & legs. My current calorie intake is 2000 + exercise calories, so i take about 2350 a daymy questions are1/ I have read that you need to be in calorie surplus to build muscle. 2350 would be my maintainance level. but if I eat more than that, will that not be put on as fat? i cant afford to put on any more fat!2/ how manymore calories is "surplus calories". Another 500 a day?3/ judging by my pics, should I maybe just continue losing fat and then start building muscle? (as i already said, i look skinny around the face and neck, and would rather not lose any more fat at the minute, but if thats what i need to do, then so be it)thanks for any advice!
  18. Hello All, (VISUAL PICTURE OF MY CYCLE ATTACHED WHICH IS EASIER!!) Firstly lets go with reason for posting, my stats, my questions and then the cycle image and text breakdown! I am posting to try and gain any feedback on my proposed cycle and to see what you think in terms of the ideal cals + to go with (250-500-750 above maintenance?) and how you think my predicted weight gain will fair against actual. My goal in this cycle is to hit the compound movements hard and increase Pbs on DL / Squat / Bench but cover all the body equally and mix up training as much as i can. I want to put on as much muscle as i can with minimum fat (the holy grail ey). Last cycle my dbol kickstart to test got me from 85k to 95kg in about 6-8 weeks and at 95kg i was chubby. This time i would like to see 95kg but much leaner! Stats AGE: 24 Sex: Male Height: 5'11 Weight: currently 84kg just finishing PCT from a 6-8week bulk followed by a 8 week cut (combined) cycle where i hit my max weight of 95kg starting from my lowest weight pre gear which was 82.5kg. I have an outline of abs at 84kg.. Max lifts: Deadlift 200kg 1x Squat 180kg 1x Bench 120kg 1x cycle starts in July through to December (including PCT). week 1-15 500mg Test E / week 16-17 Test P week 1-4 dbol 30mg ED week 2-13 500 Tren E week 13-17 50mg ED Winny (maybe) week 3-15 HCG 1000IU p/w aromasin throughout - 25MG ED when on and Tren but just 12.5MG ED when just test or PCT. PCT (Nolva 40/40/20/20 Clomed 100/100/50/50) Do you think my weight targets can be achieved LEAN-ish or will i be gaining too much fat? Basically from your exp - how much weight can i gain each week without it being too fatty (i know water makes this harder especially with dbol kickstart but once it levels out). Any feedback on cycle please also - always learning - happy to post pics if needed... Rob-Piana-Lad
  19. I think there should be an organized day out, have a few in different regions. People to get together, makes some mates, wear tight t shirts etc... does this already happen on this site or not? it should! ... what do people think generally?
  20. Hey Everyone, Tried to post this in nutrition but deleted as i think it's more relevant to this forum. I'm currently on a cruise before starting a tren / test blast. I'm 97kg / 10.9% bf and consuming 5100 cals / day with a p@30 / f@30 / c@40 macro split - i've plateaued and stayed at this weight for the last 5 weeks. Sounds ridiculous but thats actually what i consume... I wish i didnt have to... This next blast - i want to add further lean mass and i'll look at a cut further down the line. I'm already consuming a lot of food - as i've plateaued does this mean that in order to bulk more i need to be adding 300 - 500 calories on top of my current calorie intake?
  21. Hi beautiful people. As titled am looking for some good Test E, now am not asking for a source but can someone recommend some reliable lab? - what do u think about Geneza and Balkans ? Thanks
  22. Hi guys, Due to come off cycle in 5 weeks (12 week cycle of Test/ Tren E) I have to admit over the past couple of weeks I have been overindulging on pizza and cookies and have gained a little more fat that I had expected. Do fat burners such a clen, t3, ephedrine have much effect when in a gaining weight [surplus] phase? I am looking to decrease calories slightly and perhaps add a fat burner in to aid fat loss however I don't want to be in a deficit as I still want to add weight. Any advice/ knowledge on the topic would be greatly appreciated, Thank you very much in advance. Ryan
  23. Hi, Just come off an 8 week anavar cycle, on my second week of clomid pct, and I'm trying to plan my next cycle, but I want something abit more substantial. I want to run: Test P - 1-8 100mg EOD Dbol - 1-6 30mg ED (increase if required) Nolva - 1-8 20mg (reduce potential gyno, however I will get some AI incase it's required) PCT Clomid - 100/50/25/25 Nolva - 40/40/20/20 Just wanted some opinions of people who've done something like this, or anyone with abit more experience who might see any issues with this cycle. Thanks ! Joe
  24. Hey guys, My goal is to get as huge as possible (currently without the use of GH - no money leftover for this one) - just caring about the power and the looks - big and bulky without a big gut - something like a powerbuilder. Health is no issue for me right now - just want to get as huge as possible without beign fat in the shortest amount of time - willing to take / do anything :D... I'm currently starting off my bulk - weighing 94.5 kilos at a height of 175 cm and at around 10% bodyfat (currently 24 years old). My tdee (according to calculators) should be around 3300 kcals - so I added a 15% Surplus - which is around 3800 kcals. I'm mostly sitting at my Job - just working out 4 days a week and try to do 20 minutes of cardio (2 - 3 times weekly) Do you think that is enough ? Or too less / too many calories? I'm currently running : 500 mg Tren A per week 500 mg Test E per week (Will add 500 mg NPP next month, just waiting for my money to order it) Do you think that is a good cycle for my bulk? Do you think I should increase the dosage of any compound? Do you think I should switch out the NPP for something else? (never have used slin before - what do you think about this one? I could may get recipes from my doctor - just don't know if I can stay "lean" with it and if it would really bring me forward with my big and bulky issue?) I would be also very thankful for any other tip / suggestion you guys could come up with - feel free to say anything you like ! Please excuse my bad english - I'm from Germany. Greetings Xzavier
  25. which way do you guys prefer to meal prep. Do you guys like to measure out when actually cooking and put into individual Tupperware per meal or just lets say bulk cook chicken breast, put it into a large container and serve out when needed?