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Found 28 results

  1. Hello everyone, Just joined the site and happy to have found it. I have been a regular gym user and runner for years but having had my first child 2 years ago my routine lapsed and having had my second child 6 weeks ago I now have no time at all for the gym and want my pre-baby body back! I'm looking for advice on the best nutrition / diet for a mama that can't run or gym (I walk for miles most days) so I can drop the fat and bulk a little muscle. I am breastfeeding so need good fats / calories for both myself and baby. I have heard drinking breastmilk is a good way to bulk - any thoughts:?? TIA, NL
  2. Hello, I started out a few years ago at 195lb, very unfit & unhealthy. I did a year long cut at which I ended up at a measly 118lb! From February this year I started lifting seriously at a gym following the fierce 5 routine. I am almost in my 11th week & I am seeing slow strength gains & I have put back on a lot of fat. I am currently at 148lb @ 5’8”. Can you guys see much progress in muscle mass on the attached pics? Myself I cannot see much difference apart from fat gains. I know 11 weeks is nothing but should I be seeing more progress? I am in this now for life so I am not bothered how long it takes as long as I am making progress. 38 male 5'8" I am eating around 2200 calories a day. Everything is logged & weighed. Protein - 138g Carbs - 248g Fat - 73g I prep all my main meals & eat nearly the exact same thing every day. Mainly Chicken, veggies, oats, Peanut Butter. Thanks.
  3. Good morning guys Got my hands on some rip blend. Test prop 100mg, mast prop 100mg, tren ace 75mg. Just wondered if it would be worth adding in some extras? Its my first time with tren so I'll see how I react to it at this dose. But maybe extra test and mast? I have a few vials of both (and extra tren if needed) my goals are to maintain or maybe drop a little body fat and add some lean mass. Quick cycle history, did a few test prop cycles when training Muay Thai twice a day, 6 days a week. For recovery and maintaining muscle mass really, but gained well on them. My last cycle was (almost) a success. Did a dbol, test enth, mast enth cycle. Ate like a trooper and gained really well. The second half of the cycle I was in Thailand and caught some crazy sickness right before PCT. not your normal Bangkok belly, I was ill for 2 weeks, couldn't eat a solid meal for over a week. Dropped over 20lbs, obviously a lot of water but also definitely muscle and body fat, it f's you up mentally when you drop a t shirt size almost overnight. The good thing is I'm really lean and ready to bulk. My stats age 32, height 5'8", weight 180lbs, body fat less than 10% Proposed cycle rip blend 1ml eod with added test and mast so... 8 weeks Test prop 150mg eod mast prop 150mg eod tren ace 75mg eod arimidex and hcg from beginning of cycle I would carry on with test prop for a couple more weeks until the tren has cleared. PCT clomid 100/50/50/50 tamoxifen 20/20/20/20 DAA 3g per day any thoughts on this cycle for a lean bulk?
  4. Evening all, I have to admit, i'm a bit stuck and it's getting me down now. I've been trying to bulk for a while and am getting no where, i do it for about a week, put on 1lb and then loose confident in the macros i set out. What do you guys (and girls) recommend as a ratio for bulking. Im currently eating approx 3500kcals (cant remember what ratio). My other question is should i just do compound movements, i have been going heavier on the weights (and slowly getting stronger thank f*ck). Any advice would be greatly appreciated.
  5. New Upload, be sure to like and subscribe ??
  6. Hi, would just like some feedback on my bulking attempt as the scales and other things are messing with my head! This is 5 months in, would you say there is a significant difference? I'm not sure anymore ?. Thanks
  7. Good morning everyone first of all I just wanted to introduce myself, this is my first post on this forum. My name is Robert Mitchell and I am a student at the University Of Portsmouth. I have been going to the gym for about 2 years now and within that time I have lost over 2 stone in weight so I have not reached my weight and lean goal through a very cardio heavy workout regimen. But since Christmas I have been trying to focus on body building in particular my arms, chest and abs, so I have been focusing on more weight based training and also a new diet plan. My new diet plan try's to focus on a clean bulk with me consuming upwards of 3,500 calories a day through 4-5 meals a day, I have begun to track the exact macros using fat secret and I will post a link to my daily food breakdown but in short I am getting: 105g of fat. 280g carbs. 128 protein. find my daily breakdown plan here: http://www.fatsecret.com/export/46988373/9ABC2/17214/day/food/FoodDiary_170217_foods.pdf?lang=en&mkt=GB I would love it if I could get some feedback on my diet like things to change within it as I have found I have put on 1/2 a stone if not more over a 2 week period and I would just love to know if I'm on the right sort of path as I'm still very new to this bulking thing. Thank you in advance, Robert Mitchell
  8. Hi all, So I started at the gym on Monday. I've "started" at the gym numerous times over the years and never stuck with it but this year I turned 40 and I know it's time I sorted my self out. I'm 6'3" and my body type is generally mesomorph although I'm currently borderline obese (body fat @ 28%) weighing in @ 17st. I'm doing mon/tues & thur/fri at the gym. Over the years, I've done tons of reading on the theory of bodybuilding etc but I'm not sure what to do about my diet. I want to gain muscle but loose the fat - I know that these goals tend to conflict as most gain requires excess calories whereas fat loss requires a calorie defecit. I'm currently hitting around 2000 - 2600 calories a day with my protein being around 130g - 150g coming mostly from chicken breast or tuna/eggs and a whey shake twice a day. My short-term goal is for mid June - I have a wedding to attend. The last wedding I went to in July last year I felt fat as f**k and swore the next time I would be trim. So - What should my game plan be? Should I eat less calories or aim to consume more for 2 months before doing a very basic "cut" for 2 months? Here's what my routine consists of...all exercises are 3 sets of 6/8 reps - in terms of weight, each exercise I struggle to complete the last set. Any help, pointers, suggestions are obviously welcomed. Cheers, Wayne
  9. Hi guys, first post and new to this site, I'm looking to start my first jabbing cycle, I have Tmt with 100mg tren 100mg masteron and 225mg test e per ml i also have more test e at 275 per ml + airmadex my intentions are to run it at 1ml of each per week stopping Tmt one week before test, then pcting on clomid. I'm 22 105kg 6ft my question is, is this enough? Should I add/ take away anything? thanks
  10. Hi Guys, I've done several Test cycles, nothing complicate: just 800mg / week for 10 - 12 weeks then PCT of course. On the last cycles I tried to add the Tren oral prohormone for the first 6 weeks which was popular back in the time and I was quite happy with it. Now for my next bulk cycle I would like to add something more to my test cycle hoping to see some results. What about the Deca, is it a good choice? Considering I always run test 800mg / week what dosage should I take (test / deca) ? I've read several logs with the general test:deca ratio of 2:1 but I would like to follow your advice. Thank you very much to everyone which would step in here and give me a little advice.
  11. Hey guys, English is not my first language so I'm sorry If there are some mistakes in the following. First of all, here are some of my stats: height: 1,77m / 5'10", weight: 74kg / 163 lb & as you can see I still have a lot of belly fat, but at the same time my arms (& legs) are skinny.. My aim is an athletic physique, a body similar to Cristiano Ronaldo's. I'm currently eating ~3000 cal trying to gain max. 1 lb per week, while getting stronger in all compound lifts. I do a Push/Pull/Legs split & I go to the gym 4-5 a week. My Bench Press is ~160 lb, Shoulder Press ~45lb with Dumbbells, Row ~72lb with Dumbbells. Unfortunately I can't do squats, deadlifts or any other exercise that puts a lot of pressure on my lower back because of bad back conditions. Now I really don't know If i should continue bulking because my fat stomach and my high body fat % makes me feel uncomfortable but at the same time I don't want to have these skinny arms anymore.. It's such a dilemma to me & I hope some of you can help me make my decision!!
  12. 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
  13. 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.
  14. 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.
  15. 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??
  16. 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.
  17. 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?
  18. Anybody have any reports on this yet can't see much info about so will do an update once it gets started properly..
  19. 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.
  20. My 12 month transformation plan Appreciate any feedback. thanks
  21. Starting this cycle soon. Any advice guys? Thanks
  22. 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
  23. 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.
  24. 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)
  25. 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