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Managing your health on cycle... It's not that difficult

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There is a caveat to the title of this one;
'It's not that difficult' provided you adhere to the advice I'm about to give however there is obviously a point of strictly damage control as you try to balance excessive goals with health

that out the way, let's get to it 

so firstly I want to state I use two different terms where side effects are concerned as many of you may have noticed and that is 'internal sides' and 'external sides'
what do i mean by this?

'external sides' are what I deem to be largely moot in regard to your overall health and instead a concern of aesthetics such as:

Gynecomastia - the development of breast tissue in men
Acne - excessive oil production of the skin, break outs of spots, white heads, cysts and pimples, weeping skin
Male pattern baldness - loss of hair typically around the crown or along the hair line toward the crown 

there is others such as increased body hair growth but these are the main three and typically everyone will suffer at least but not limited to one (if you don't consider yourself lucky) 

'internal sides' are the real cause for concern, when I say this I am referring to everything under the bonnet that will need some form of testing to reveal, these sides are of concern to your health such as:

Hypertension - high blood pressure 
Atherosclerosis - the formation of plaque along your arterial walls 
Cardiac remodeling - typically by way of left ventricular hypertrophy 
Hepatotoxicity - liver damage 
Impaired renal function - kidney damage
Hyperviscosity - thickening of the blood 

there is others such as esophagus damage through chronic acid reflux that can lead to throat cancer but these are the main six and typically everyone will suffer from at least some level of one of the above with prolonged or long term usage, as with anything typically the longer the abuse the more likely you are to develop more of these side effects and or exacerbate the ones you already suffer from


so how do we fix all of this? 
simple, don't take steroids (even that's no guarantee for some of them) 

but you wouldn't be here if you didn't have at least an interest in using PED's so I'll give you some damage control methods instead 

first and foremost and this is an obvious one, if using no steroids eliminates most of those risks then understand it really is a sliding scale of causation meaning the more you use or the longer you use it the more likely you are to develop side effects  so try to get the most from the least in terms of gear, using more than you need will only accrue more side effects and water, trust me on this, I have experimented heavily on myself many times to say this with total conviction 

secondly and the most important to counter virtually every internal side effect, do your cardio, there is nothing cool about not doing cardio, this is literally the yin to the yang of steroid use, all the positives of cardiovascular training are exactly what steroids will predominantly damage (cardiovascular health) so do your cardio and if you're a hard gainer / under eater just eat more

so now lets break it down 

I'll quickly gloss over external because honestly for the message I'm aiming to deliver ITT I don't care about your aesthetics, I'm trying to improve your health with this post and it's already going to be a long one

Gynecomastia

keep your oestradiol in range particularly during a cruise, in the UK we measure this as somewhere between 28 and 155pmol, pre steroid use blood work is the best way to decipher your natural amount

on a blast of high aromatizing gear consider a SERM like tamoxifen to directly block the breast site

Acne 

shower more, use epsom salts in the bath a couple times a week, get tanning (natural or sun bed although this comes with its own set of risks) clean your diet up and failing that consider supplementing with finasteride although you'll need to do your own research on this as this isn't a side effect I personally have ever had to combat and in those that I have helped typically the first few recommendations I made will resolve it 

Male pattern baldness 

wash your hair with nizoral shampoo and leave it in to soak for 5 minutes, I use this year round and have noticed some hair retentive benefit however if its in your genetics to go bald steroids will merely speed the process (some more so than others, comment below if you want advice on this) or alternatively you can again supplement finasteride but I am not in a position to give advice on this medication


right that's the externals out the way 
now onto the important stuff 

I'm not going to list this on every single side effect but be aware the smartest and number one way of lowering all of these sides is to drop the dose to true testosterone replacement or completely come off, take this into consideration depending on how badly you are affected 

Hypertension

high blood pressure, honestly you have no excuse to allow this one to become chronically elevated and you are a fool to knowingly allow it to do so, this is one of the sides of steroids that will kill you in the short term if you ignore it for long enough, you'll end up having a stroke or heart attack

ways to combat this: lower the dosage, particularly if running high aromatizing compounds / wet drugs that can cause you to hold a lot of water, clean your diet up, lower the refined foods and high sodium processed foods (note: unrefined sea salt at a stable dose will not cause hypertension in those that do not already suffer the condition) a natural or prescription diuretic can be implemented depending on how bad water retention and or blood pressure is, I would try hawthorn berry as a first port of call and in 99.9% of cases advise you to come off before using a prescription diuretic, you can also use a beta blocker like propranolol or an ace inhibitor like lisinopril both of which you will likely need to be prescribed and at this point you are just spinning plates and should instead come off, blood pressure meds should only be a consideration for those with elevated blood pressure even whilst off cycle or on TRT 

ways to monitor: blood pressure monitor and test yourself weekly whilst on gear (TRT, cruise, blast, cycle) 


Atherosclerosis / poor lipid profile 

plaque formation around the arterial walls, this is the slow burner that'll kill you in the long term if left unaddressed, as above you'll end up having a stoke or heart attack which can be through elevated blood pressure due to reduced pliability and tightening of the arteries or in some cases you can get a piece of plaque break off and float round the body and jam in the brain, heart or lungs

ways to combat this: eat a 'clean diet' supplement with psyllium husk at 10g daily pre bed mixed in with some yogurt or a protein shake, drink with at least 250ml of water, eat plenty of fruits and vegetables (at least your five a day), limit or ideally eliminate to the best of your ability processed and refined sugars and fats, eat oily fish 2-3x per week and avocado or extra virgin olive oil 2-3x per week (never spend a day without 1-2 servings of healthy fats) supplement with fish oil, vitamin K2 and citrus bergamot and most importantly as always DO YOUR CARDIO! 3-4x per week for 30-20mins and proper cardio, get a puff and sweat on, not just a stroll round the park which you should be doing anyway 

ways to monitor: blood work


Cardiac remodeling

your heart growing larger than it should be causing irregularities in contraction frequency and weak pumping of blood

ways to combat this: don't use gear or train, yeah sorry for the crap answer on this one but its just pure damage control and considering ceasing gear use and high intensity training should things grow out of hand,  pardon the pun, a lot of people end up on pace makers as a result of this due to the heart contracting at a weird and irregular pace so that is I suppose a way to combat it but hopefully you notice it and act before it gets that bad 

ways to monitor: ECG 


Hepatotoxicity

liver toxicity, you'll know with this one, if you've ever took the piss with 17aa (oral) steroids you really know unquestionably what liver toxicity is and as such it's a difficult one to really damage but nonetheless it's foolish to push it as oral steroids will jack up your cholesterol badly so the less time on them the better, it's a double whammy with orals as the liver is responsible for dealing with cholesterol in the body so not only are you increasing your LDL and lowering your HDL with the oral usage but you're also hampering the body's way of dealing with it

ways to combat this: limit time on orals, drink plenty of water when running orals (aim to keep urine as clear as possible for the entire day), supplement with NAC and tudca, keep a clean diet (refer to above for my definition of 'clean diet')

ways to monitor: blood work, like I said you will really know when you are stressing your liver and in most cases the turmoil of liver toxicity will force you to stop before any major damage is done (the liver is the most resilient organ of the body and can regenerate itself back to full health from as little as 10% functioning tissue) 


Impaired renal function

kidney damage that can potentially lead to CKD / chronic kidney disease, serious s**t this one and becoming more common as of late with the abuse of higher dosages, diuretics and ignorance toward blood pressure and more importantly the other potential causes for kidney damage such as being excessively muscled, extreme protein consumption whilst suffering from impaired renal function, filtering of UGL gear full of heavy metals and contaminants and using high nitrogen retentive drugs (steroids) 

ways to combat this: tricky one and I will more than likely come back and edit this as this is something I am currently researching but so far I can say, keep an eye on blood pressure (as you should be), increase water consumption, limit dosages, primobolan is mild but don't run it year round as its main benefit over other steroids is its effectiveness at nitrogen retention and consider supplementing with astragalus at 3-5g this is not cheap but if you do get blood work back with elevated egfr, act on it and spend the cash out of the pot you had aside for growth hormone since GH wont do much positive for muscle growth despite the name but CKD will chew your muscle up like there's no tomorrow so which one of those supplements will aid you more in your long term growth? 

ways to monitor: blood work


Hyperviscosity


thickening of the blood, elevated hemoglobin or RBC causing the blood to develop a syrupy like consistency, MASSIVE increased risk of strokes and heart attacks, this like high blood pressure will kill you in the short term if left untreated

ways to combat this: donate blood quarterly, you should be doing this regardless, you are saving lives and provided you use hygienic practice with your injections you are putting no one at any risk of any sides no matter what steroids or dosages you are taking so donate blood every 12 weeks forever, you can also supplement IP-6 which will keep your iron down and subsequently your RBC and hemoglobin, in severe cases you will need a phlebotomy which is therapeutic drainage and disposal of blood

ways to monitor: blood work 


right so that's that, your list of damage control whilst on cycle, that's not to say you are 100% safe running the above by any means and if you do have an medical concerns you are unable to get a handle on then go see your doctor and be entirely honest about everything you have done, are doing and the blood work or side effects that revealed your poor health, this isn't the time to hide it from the GP if things are getting out of control 

so order of importance

1. don't use gear and or come off of it if you run into significant sides effects you are unable to manage 
2. cardio year round 
3. clean diet year round 
4. don't becoming excessively heavy (250lb+) whether its muscle or fat it's a strain on your body
5. everything else I advised above 


when I  was saying "blood work" here is what I am referring to 

https://www.medichecks.com/hormone-tests/sports-hormone-check-plus

of course run more follow up specialized blood testing based off of poor markers 
for example if everything is fine but your RBC is elevated then aim to correct this and then run subsequent exclusive hematology testing until rectified

by default get blood work taken 2-3x annually. 



If you want me to divulge on anything further then post your questions below

and really guys I cant hammer this enough, DO YOUR FU**ING CARDIO 
this is without doubt the number one thing you can do to counteract the negative effects of steroids outside of stopping 

oh and the less you can use nandrolone and its derivatives like trenbolone the better, I cringe when i read about guys that run tren every cycle, these people although having the potentail to make the fastest progress in the short term wont make the most progress in the long term as your health will catch up with you running tren every cycle, take it from a guy that loves the stuff and have even gone up to over a gram of it and now I've used it once in the past 18 months with plans to fully eliminate it in the not too distant future

with orals, nandrolone and it's derivatives it truly is the less the better.
really let that sentence resonate with you.

more and more people are dying prematurely as a result of steroid abuse, f**k your genetic predisposition cop out, why isn't there natural body builders dying with enlarged organs, from heart attacks and developing kidney failure, wake up, it's just a complete cope to think this isn't steroid related

stay safe, ST  

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With supplements like Support Max now and Supplement Needs new ‘heart stack’ which looks great btw there’s no excuse for anyone not to be taking their health supps. 

If you’re in a position where you think you can’t spare the monthly cost then the answer is probably stop the gear for now. 

Theres an old post by Dante Trudel where he talks about sacking off all the exotic stuff especially in the off season when food should be high and you should be getting heavy. Stick mainly to the drugs we produce naturally anyway ie high test, gh and maybe slin. I’m leaning more towards this approach for the future.

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1 hour ago, swole troll said:

There is a caveat to the title of this one;
'It's not that difficult' provided you adhere to the advice I'm about to give however there is obviously a point of strictly damage control as you try to balance excessive goals with health

that out the way, let's get to it 

so firstly I want to state I use two different terms where side effects are concerned as many of you may have noticed and that is 'internal sides' and 'external sides'
what do i mean by this?

'external sides' are what I deem to be largely moot in regard to your overall health and instead a concern of aesthetics such as:

Gynecomastia - the development of breast tissue in men
Acne - excessive oil production of the skin, break outs of spots, white heads, cysts and pimples, weeping skin
Male pattern baldness - loss of hair typically around the crown or along the hair line toward the crown 

there is others such as increased body hair growth but these are the main three and typically everyone will suffer at least but not limited to one (if you don't consider yourself lucky) 

'internal sides' are the real cause for concern, when I say this I am referring to everything under the bonnet that will need some form of testing to reveal, these sides are of concern to your health such as:

Hypertension - high blood pressure 
Atherosclerosis - the formation of plaque along your arterial walls 
Cardiac remodeling - typically by way of left ventricular hypertrophy 
Hepatotoxicity - liver damage 
Impaired renal function - kidney damage
Hyperviscosity - thickening of the blood 

there is others such as esophagus damage through chronic acid reflux that can lead to throat cancer but these are the main six and typically everyone will suffer from at least some level of one of the above with prolonged or long term usage, as with anything typically the longer the abuse the more likely you are to develop more of these side effects and or exacerbate the ones you already suffer from


so how do we fix all of this? 
simple, don't take steroids (even that's no guarantee for some of them) 

but you wouldn't be here if you didn't have at least an interest in using PED's so I'll give you some damage control methods instead 

first and foremost and this is an obvious one, if using no steroids eliminates most of those risks then understand it really is a sliding scale of causation meaning the more you use or the longer you use it the more likely you are to develop side effects  so try to get the most from the least in terms of gear, using more than you need will only accrue more side effects and water, trust me on this, I have experimented heavily on myself many times to say this with total conviction 

secondly and the most important to counter virtually every internal side effect, do your cardio, there is nothing cool about not doing cardio, this is literally the yin to the yang of steroid use, all the positives of cardiovascular training are exactly what steroids will predominantly damage (cardiovascular health) so do your cardio and if you're a hard gainer / under eater just eat more

so now lets break it down 

I'll quickly gloss over external because honestly for the message I'm aiming to deliver ITT I don't care about your aesthetics, I'm trying to improve your health with this post and it's already going to be a long one

Gynecomastia

keep your oestradiol in range particularly during a cruise, in the UK we measure this as somewhere between 28 and 155pmol, pre steroid use blood work is the best way to decipher your natural amount

on a blast of high aromatizing gear consider a SERM like tamoxifen to directly block the breast site

Acne 

shower more, use epsom salts in the bath a couple times a week, get tanning (natural or sun bed although this comes with its own set of risks) clean your diet up and failing that consider supplementing with finasteride although you'll need to do your own research on this as this isn't a side effect I personally have ever had to combat and in those that I have helped typically the first few recommendations I made will resolve it 

Male pattern baldness 

wash your hair with nizoral shampoo and leave it in to soak for 5 minutes, I use this year round and have noticed some hair retentive benefit however if its in your genetics to go bald steroids will merely speed the process (some more so than others, comment below if you want advice on this) or alternatively you can again supplement finasteride but I am not in a position to give advice on this medication


right that's the externals out the way 
now onto the important stuff 

I'm not going to list this on every single side effect but be aware the smartest and number one way of lowering all of these sides is to drop the dose to true testosterone replacement or completely come off, take this into consideration depending on how badly you are affected 

Hypertension

high blood pressure, honestly you have no excuse to allow this one to become chronically elevated and you are a fool to knowingly allow it to do so, this is one of the sides of steroids that will kill you in the short term if you ignore it for long enough, you'll end up having a stroke or heart attack

ways to combat this: lower the dosage, particularly if running high aromatizing compounds / wet drugs that can cause you to hold a lot of water, clean your diet up, lower the refined foods and high sodium processed foods (note: unrefined sea salt at a stable dose will not cause hypertension in those that do not already suffer the condition) a natural or prescription diuretic can be implemented depending on how bad water retention and or blood pressure is, I would try hawthorn berry as a first port of call and in 99.9% of cases advise you to come off before using a prescription diuretic 

ways to monitor: blood pressure monitor and test yourself weekly whilst on gear (TRT, cruise, blast, cycle) 


Atherosclerosis / poor lipid profile 

plaque formation around the arterial walls, this is the slow burner that'll kill you in the long term if left unaddressed, as above you'll end up having a stoke or heart attack which can be through elevated blood pressure due to reduce pliability and tightening of the arteries or in some cases you can get a piece of plaque break off and float round the body and jam in the brain, heart or lungs

ways to combat this: eat a 'clean diet' supplement with psyllium husk at 10g daily pre bed mixed in with some yogurt or a protein shake, drink with at least 250ml of water, eat plenty of fruits and vegetables (at least your five a day), limit or ideally eliminate to the best of your ability processed and refined sugars and fats, eat oily fish 2-3x per week and avocado or extra virgin olive oil 2x-3x per week (never spend a day without 1-2 servings of healthy fats) supplement with fish oil, vitamin K2 and citrus bergamot and most importantly as always DO YOUR CARDIO! 3-4x per week for 30-20mins and proper cardio, get a puff and sweat on, not just a stroll round the park which you should be doing anyway 

ways to monitor: blood work


Cardiac remodeling

your heart growing larger than it should be causing irregularities in contraction frequency and weak pumping of blood

ways to combat this: don't use gear or train, yeah sorry for the crap answer on this one but its just pure damage control and considering ceasing gear use and high intensity training should things grow out of hand,  pardon the pun, a lot of people end up on pace makers as a result of this due to the heart contracting at a weird and irregular pace so that is I suppose a way to combat it but hopefully you notice it and act before it gets that bad 

ways to monitor: ECG 


Hepatotoxicity

liver toxicity, you'll know with this one, if you've ever took the piss with 17aa (oral) steroids you really know unquestionably what liver toxicity is and as such it's a difficult one to really damage but nonetheless it's foolish to push it as oral steroids will jack up your cholesterol badly so the less time on them the better, it's a double whammy with orals as the liver is responsible for dealing with cholesterol in the body so not only are you increasing your LDL and lowering your HDL with the oral usage but you're also hampering the body's way of dealing with it

ways to combat this: limit time on orals, drink plenty of water when running orals (aim to keep urine as clear as possible for the entire day), supplement with NAC and tudca, keep a clean diet (refer to above for my definition of 'clean diet')

ways to monitor: blood work, like I said you will really know when you are stressing your liver and in most cases the turmoil of liver toxicity will force you to stop before any major damage is done (the liver is the most resilient organ of the body and can regenerate itself back to full health from as little as 10% functioning tissue) 


Impaired renal function

kidney damage that can potentially lead to CKD / chronic kidney disease, serious s**t this one and becoming more common as of late with the abuse of higher dosages, diuretics and ignorance toward blood pressure and more importantly the other potential causes for kidney damage such as being excessively muscled, extreme protein consumption whilst suffering from impaired renal function, filtering of UGL gear full of heavy metals and contaminants and using high nitrogen retentive drugs (steroids) 

ways to combat this: tricky one and I will more than likely come back and edit this as this is something I am currently researching but so far I can say, keep an eye on blood pressure (as you should be), increase water consumption, limit dosages, primobolan is mild but don't run it year round as its main benefit over other steroids is its effectiveness at nitrogen retention and consider supplementing with astragalus at 3-5g this is not cheap but if you do get blood work back with elevated egfr, act on it and spend the cash out of the pot you had aside for growth hormone since GH wont do much positive for muscle growth despite the name but CKD will chew your muscle up like there's no tomorrow so which one of those supplements will aid you more in your long term growth? 

ways to monitor: blood work


Hyperviscosity


thickening of the blood, elevated hemoglobin or RBC causing the blood to develop a syrupy like consistency, MASSIVE increased risk of strokes and heart attacks, this like high blood pressure will kill you in the short term if left untreated

ways to combat this: donate blood quarterly, you should be doing this regardless, you are saving lives and provided you use hygienic practice with your injections you are putting no one at any risk of any sides no matter what steroids or dosages you are taking so donate blood every 12 weeks forever, you can also supplement IP-6 which will keep your iron down and subsequently your RBC and hemoglobin, in severe cases you will need a phlebotomy which is therapeutic drainage and disposal of blood

ways to monitor: blood work 


right so that's that, your list of damage control whilst on cycle, that's not to say you are 100% safe running the above by any means and if you do have an medical concerns you are unable to get a handle on then go see your doctor and be entirely honest about everything you have done, are doing and the blood work or side effects that revealed your poor health, this isn't the time to hide it from the GP if things are getting out of control 

so order of importance

1. don't use gear and or come off of it if you run into significant sides effects you are unable to manage 
2. cardio year round 
3. clean diet year round 
4. don't becoming excessively heavy (250lb+) whether its muscle or fat it's a strain on your body
5. everything else I advised above 


when I  was saying "blood work" here is what I am referring to 

https://www.medichecks.com/hormone-tests/sports-hormone-check-plus

of course run more follow up specialized blood testing based off of poor markers 
for example if everything is fine but your RBC is elevated then aim to correct this and then run subsequent exclusive hematology testing until rectified

by default get blood work taken 2-3x annually. 



If you want me to divulge on anything further then post your questions below

and really guys I cant hammer this enough, DO YOUR fu**ing CARDIO 
this is without doubt the number one thing you can do to counteract the negative effects of steroids outside of stopping 

oh and the less you can use nandrolone and its derivatives like trenbolone the better, I cringe when i read about guys that run tren every cycle, these people although having the potentail to make the fastest progress in the short term wont make the most progress in the long term as your health will catch up with you running tren every cycle, take it from a guy that loves the stuff and have even gone up to over a gram of it and now I've used it once in the past 18 months with plans to fully eliminate it in the not too distant future

with orals, nandrolone and it's derivatives it truly is the less the better.
really let that sentence resonate with you.

more and more people are dying prematurely as a result of steroid abuse, f**k your genetic predisposition cop out, why isn't there natural body builders dying with enlarged organs, from heart attacks and developing kidney failure, wake up, it's just a complete cope to think this isn't steroid related

stay safe, ST  

Excellent right up @swole troll

Out of interest what brand citrus bergamot and vit k2 do use?

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ST, thank you for taking the time out [again] to inform & educate the members here on UKM. Very relevant & so important  what you have included :thumbup1:

Small things that each and everyone of us can do to improve our health for the short/long term. 

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@swole troll good thread , not many people seem concerned or realistic about those problems on AAS forums and sometimes it s scary.

 

About RBC , you forgot grapefruit seed extract/naringin . it' really really useful for me and I don't even have to donate blood anymore , I still do it but less frequently.

My RBC stays at 16.5 now , on same dose year round. it used to be a 19+ at that dose . Donating blood lowered it for 2-3 weeks then it went back to 19

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Great post. 

Agree Biggest factor in my view: cardio. It cannot be substituted by supplements , drugs etc  . The evidence is overwhelming . You will notice it yourself after a month.

Don't get me wrong , dull as s**t but maybe s threadmill for the house might motivate you. And no , moderate cardio won't effect your gains in the slightest. It's bro science 

I was monitored for 5 years by a professor of cardiology at a London hospital (I have an bicusid aortic valve with regurgitation which basically means it's a bit knackered) . The difference in health markers was mental by taking up cardio (and hitting beetroot juice)

 

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6 hours ago, Baka said:

@swole troll good thread , not many people seem concerned or realistic about those problems on AAS forums and sometimes it s scary.

 

About RBC , you forgot grapefruit seed extract/naringin . it' really really useful for me and I don't even have to donate blood anymore , I still do it but less frequently.

My RBC stays at 16.5 now , on same dose year round. it used to be a 19+ at that dose . Donating blood lowered it for 2-3 weeks then it went back to 19

id heard of grapefruit extract before for lowering RBC but always chalked it up as bullshit

interesting to hear youve had positive measurable results from it, ill have to look into it a bit more 

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5 hours ago, JohhnyC said:

Great post. 

Agree Biggest factor in my view: cardio. It cannot be substituted by supplements , drugs etc  . The evidence is overwhelming . You will notice it yourself after a month.

Don't get me wrong , dull as s**t but maybe s threadmill for the house might motivate you. And no , moderate cardio won't effect your gains in the slightest. It's bro science 

I was monitored for 5 years by a professor of cardiology at a London hospital (I have an bicusid aortic valve with regurgitation which basically means it's a bit knackered) . The difference in health markers was mental by taking up cardio (and hitting beetroot juice)

 

it really is, nothing beats cardio in terms of cardiovascular health and what is the biggest negative health factor of steroids? cardiovascular health

if you're concerned with taking gear in the healthiest way possible you will be doing cardio at the very least three times per week year round irrelevant of the type of drugs or dosages you are using.

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17 minutes ago, swole troll said:


if you're concerned with taking gear in the healthiest way possible you will be doing cardio at the very least three times per week year round irrelevant of the type of drugs or dosages you are using.

The thing is you don't have to go mental with it . My cardiologist tells me 40mins 3 times a week will do wonders and he has 40 years of history with patients . He's stresses the need to complete the time rather than the intensity level as it allows to body enough time  to improve efficiency  and cycle nutrients, oxygen around the body. A HIIT system does not have this benefit as far as I can see . It's more like a shock tactic to the heart. 

  He suggests that the level of cardio should be monitored by heart rate. I run 10k in 52 mins x twice weekly. I probably could improve that as I dropped a lot of bulk for fitness over last few years, however if you can manage a comfortable pace for you (that could just be a brisk walk for some) personally it won't effect your day or work outs and within a month you will recover within 20mins, not wreaked for the whole day 

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Re cardio. 

 

I run a dog walking business. I do 4-6mikes a day at around 5kph. Is that sufficient?

 

Gym cardio is usually on a cut (I enjoy it and it sets up the day) 35mins sscv daily usually over an above any other cardio. I'll happily add in some hiit or other cardio if it is required. Excellent post @swole troll

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35 minutes ago, stewedw said:

 

I run a dog walking business. I do 4-6mikes a day at around 5kph. Is that sufficient

Gym cardio is usually on a cut (I enjoy it and it sets up the day) 35mins sscv daily usually over an above any other cardio. I'll happily add in some hiit or other cardio if it is required. Excellent post @swole troll

You want to be doing some medium intensity steady state cardio at least 3-4x per week at 30-20mins (depending on frequency) 

This is the best cardio to help with arterial elasticity and keeping the heart supple.

Low intensity like dog walking is great but I'd keep this in as an added bonus rather than a substitute to what you really want (MISS cardio).

Personally from a health perspective whilst using gear I'd advise people to avoid high intensity cardio as this will contribute to undesirable heart growth which is inevitable with exercise in general but with gear in the mix it's amplified (left ventricle hypertrophy, gear is anabolic... you get the idea) 

Lifting weights covers your HIIT training to a large degree anyway, you don't need more in the mix unless you are training for something specific 

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Cross trainer, heart rate 140-150ish? (I'm 38)

I'm a big shite bag and think it hinders gains, then again I'm also off to a cardiologist Thursday for a follow up as an echo from six years ago said I had an enlarged heart, so this time we get to see if it's changed and if there's thickening or if it's just as a result of excercise at the gym for twenty four years. 

 

I'll add this in pronto, I've got everything else from pysillium husk, support max, donating and BP monitor all on hand. Managed to bring BP down to optimal in six months just following a cleaner lifestyle, less "social" events etc so that's a plus. 

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55 minutes ago, stewedw said:

Cross trainer, heart rate 140-150ish? (I'm 38)

I'm a big shite bag and think it hinders gains, then again I'm also off to a cardiologist Thursday for a follow up as an echo from six years ago said I had an enlarged heart, so this time we get to see if it's changed and if there's thickening or if it's just as a result of excercise at the gym for twenty four years. 

 

I'll add this in pronto, I've got everything else from pysillium husk, support max, donating and BP monitor all on hand. Managed to bring BP down to optimal in six months just following a cleaner lifestyle, less "social" events etc so that's a plus. 

140 - 150 would be upper end but that's fine 

220 minus your age x 0.7 - 0.8 = your range for medium intensity cardio

for you that is approx 125 - 145bpm 

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On 21/06/2019 at 2:48 PM, swole troll said:

There is a caveat to the title of this one;
'It's not that difficult' provided you adhere to the advice I'm about to give however there is obviously a point of strictly damage control as you try to balance excessive goals with health

that out the way, let's get to it 

so firstly I want to state I use two different terms where side effects are concerned as many of you may have noticed and that is 'internal sides' and 'external sides'
what do i mean by this?

'external sides' are what I deem to be largely moot in regard to your overall health and instead a concern of aesthetics such as:

Gynecomastia - the development of breast tissue in men
Acne - excessive oil production of the skin, break outs of spots, white heads, cysts and pimples, weeping skin
Male pattern baldness - loss of hair typically around the crown or along the hair line toward the crown 

there is others such as increased body hair growth but these are the main three and typically everyone will suffer at least but not limited to one (if you don't consider yourself lucky) 

'internal sides' are the real cause for concern, when I say this I am referring to everything under the bonnet that will need some form of testing to reveal, these sides are of concern to your health such as:

Hypertension - high blood pressure 
Atherosclerosis - the formation of plaque along your arterial walls 
Cardiac remodeling - typically by way of left ventricular hypertrophy 
Hepatotoxicity - liver damage 
Impaired renal function - kidney damage
Hyperviscosity - thickening of the blood 

there is others such as esophagus damage through chronic acid reflux that can lead to throat cancer but these are the main six and typically everyone will suffer from at least some level of one of the above with prolonged or long term usage, as with anything typically the longer the abuse the more likely you are to develop more of these side effects and or exacerbate the ones you already suffer from


so how do we fix all of this? 
simple, don't take steroids (even that's no guarantee for some of them) 

but you wouldn't be here if you didn't have at least an interest in using PED's so I'll give you some damage control methods instead 

first and foremost and this is an obvious one, if using no steroids eliminates most of those risks then understand it really is a sliding scale of causation meaning the more you use or the longer you use it the more likely you are to develop side effects  so try to get the most from the least in terms of gear, using more than you need will only accrue more side effects and water, trust me on this, I have experimented heavily on myself many times to say this with total conviction 

secondly and the most important to counter virtually every internal side effect, do your cardio, there is nothing cool about not doing cardio, this is literally the yin to the yang of steroid use, all the positives of cardiovascular training are exactly what steroids will predominantly damage (cardiovascular health) so do your cardio and if you're a hard gainer / under eater just eat more

so now lets break it down 

I'll quickly gloss over external because honestly for the message I'm aiming to deliver ITT I don't care about your aesthetics, I'm trying to improve your health with this post and it's already going to be a long one

Gynecomastia

keep your oestradiol in range particularly during a cruise, in the UK we measure this as somewhere between 28 and 155pmol, pre steroid use blood work is the best way to decipher your natural amount

on a blast of high aromatizing gear consider a SERM like tamoxifen to directly block the breast site

Acne 

shower more, use epsom salts in the bath a couple times a week, get tanning (natural or sun bed although this comes with its own set of risks) clean your diet up and failing that consider supplementing with finasteride although you'll need to do your own research on this as this isn't a side effect I personally have ever had to combat and in those that I have helped typically the first few recommendations I made will resolve it 

Male pattern baldness 

wash your hair with nizoral shampoo and leave it in to soak for 5 minutes, I use this year round and have noticed some hair retentive benefit however if its in your genetics to go bald steroids will merely speed the process (some more so than others, comment below if you want advice on this) or alternatively you can again supplement finasteride but I am not in a position to give advice on this medication


right that's the externals out the way 
now onto the important stuff 

I'm not going to list this on every single side effect but be aware the smartest and number one way of lowering all of these sides is to drop the dose to true testosterone replacement or completely come off, take this into consideration depending on how badly you are affected 

Hypertension

high blood pressure, honestly you have no excuse to allow this one to become chronically elevated and you are a fool to knowingly allow it to do so, this is one of the sides of steroids that will kill you in the short term if you ignore it for long enough, you'll end up having a stroke or heart attack

ways to combat this: lower the dosage, particularly if running high aromatizing compounds / wet drugs that can cause you to hold a lot of water, clean your diet up, lower the refined foods and high sodium processed foods (note: unrefined sea salt at a stable dose will not cause hypertension in those that do not already suffer the condition) a natural or prescription diuretic can be implemented depending on how bad water retention and or blood pressure is, I would try hawthorn berry as a first port of call and in 99.9% of cases advise you to come off before using a prescription diuretic, you can also use a beta blocker like propranolol or an ace inhibitor like lisinopril both of which you will likely need to be prescribed and at this point you are just spinning plates and should instead come off, blood pressure meds should only be a consideration for those with elevated blood pressure even whilst off cycle or on TRT 

ways to monitor: blood pressure monitor and test yourself weekly whilst on gear (TRT, cruise, blast, cycle) 


Atherosclerosis / poor lipid profile 

plaque formation around the arterial walls, this is the slow burner that'll kill you in the long term if left unaddressed, as above you'll end up having a stoke or heart attack which can be through elevated blood pressure due to reduced pliability and tightening of the arteries or in some cases you can get a piece of plaque break off and float round the body and jam in the brain, heart or lungs

ways to combat this: eat a 'clean diet' supplement with psyllium husk at 10g daily pre bed mixed in with some yogurt or a protein shake, drink with at least 250ml of water, eat plenty of fruits and vegetables (at least your five a day), limit or ideally eliminate to the best of your ability processed and refined sugars and fats, eat oily fish 2-3x per week and avocado or extra virgin olive oil 2-3x per week (never spend a day without 1-2 servings of healthy fats) supplement with fish oil, vitamin K2 and citrus bergamot and most importantly as always DO YOUR CARDIO! 3-4x per week for 30-20mins and proper cardio, get a puff and sweat on, not just a stroll round the park which you should be doing anyway 

ways to monitor: blood work


Cardiac remodeling

your heart growing larger than it should be causing irregularities in contraction frequency and weak pumping of blood

ways to combat this: don't use gear or train, yeah sorry for the crap answer on this one but its just pure damage control and considering ceasing gear use and high intensity training should things grow out of hand,  pardon the pun, a lot of people end up on pace makers as a result of this due to the heart contracting at a weird and irregular pace so that is I suppose a way to combat it but hopefully you notice it and act before it gets that bad 

ways to monitor: ECG 


Hepatotoxicity

liver toxicity, you'll know with this one, if you've ever took the piss with 17aa (oral) steroids you really know unquestionably what liver toxicity is and as such it's a difficult one to really damage but nonetheless it's foolish to push it as oral steroids will jack up your cholesterol badly so the less time on them the better, it's a double whammy with orals as the liver is responsible for dealing with cholesterol in the body so not only are you increasing your LDL and lowering your HDL with the oral usage but you're also hampering the body's way of dealing with it

ways to combat this: limit time on orals, drink plenty of water when running orals (aim to keep urine as clear as possible for the entire day), supplement with NAC and tudca, keep a clean diet (refer to above for my definition of 'clean diet')

ways to monitor: blood work, like I said you will really know when you are stressing your liver and in most cases the turmoil of liver toxicity will force you to stop before any major damage is done (the liver is the most resilient organ of the body and can regenerate itself back to full health from as little as 10% functioning tissue) 


Impaired renal function

kidney damage that can potentially lead to CKD / chronic kidney disease, serious s**t this one and becoming more common as of late with the abuse of higher dosages, diuretics and ignorance toward blood pressure and more importantly the other potential causes for kidney damage such as being excessively muscled, extreme protein consumption whilst suffering from impaired renal function, filtering of UGL gear full of heavy metals and contaminants and using high nitrogen retentive drugs (steroids) 

ways to combat this: tricky one and I will more than likely come back and edit this as this is something I am currently researching but so far I can say, keep an eye on blood pressure (as you should be), increase water consumption, limit dosages, primobolan is mild but don't run it year round as its main benefit over other steroids is its effectiveness at nitrogen retention and consider supplementing with astragalus at 3-5g this is not cheap but if you do get blood work back with elevated egfr, act on it and spend the cash out of the pot you had aside for growth hormone since GH wont do much positive for muscle growth despite the name but CKD will chew your muscle up like there's no tomorrow so which one of those supplements will aid you more in your long term growth? 

ways to monitor: blood work


Hyperviscosity


thickening of the blood, elevated hemoglobin or RBC causing the blood to develop a syrupy like consistency, MASSIVE increased risk of strokes and heart attacks, this like high blood pressure will kill you in the short term if left untreated

ways to combat this: donate blood quarterly, you should be doing this regardless, you are saving lives and provided you use hygienic practice with your injections you are putting no one at any risk of any sides no matter what steroids or dosages you are taking so donate blood every 12 weeks forever, you can also supplement IP-6 which will keep your iron down and subsequently your RBC and hemoglobin, in severe cases you will need a phlebotomy which is therapeutic drainage and disposal of blood

ways to monitor: blood work 


right so that's that, your list of damage control whilst on cycle, that's not to say you are 100% safe running the above by any means and if you do have an medical concerns you are unable to get a handle on then go see your doctor and be entirely honest about everything you have done, are doing and the blood work or side effects that revealed your poor health, this isn't the time to hide it from the GP if things are getting out of control 

so order of importance

1. don't use gear and or come off of it if you run into significant sides effects you are unable to manage 
2. cardio year round 
3. clean diet year round 
4. don't becoming excessively heavy (250lb+) whether its muscle or fat it's a strain on your body
5. everything else I advised above 


when I  was saying "blood work" here is what I am referring to 

https://www.medichecks.com/hormone-tests/sports-hormone-check-plus

of course run more follow up specialized blood testing based off of poor markers 
for example if everything is fine but your RBC is elevated then aim to correct this and then run subsequent exclusive hematology testing until rectified

by default get blood work taken 2-3x annually. 



If you want me to divulge on anything further then post your questions below

and really guys I cant hammer this enough, DO YOUR FU**ING CARDIO 
this is without doubt the number one thing you can do to counteract the negative effects of steroids outside of stopping 

oh and the less you can use nandrolone and its derivatives like trenbolone the better, I cringe when i read about guys that run tren every cycle, these people although having the potentail to make the fastest progress in the short term wont make the most progress in the long term as your health will catch up with you running tren every cycle, take it from a guy that loves the stuff and have even gone up to over a gram of it and now I've used it once in the past 18 months with plans to fully eliminate it in the not too distant future

with orals, nandrolone and it's derivatives it truly is the less the better.
really let that sentence resonate with you.

more and more people are dying prematurely as a result of steroid abuse, f**k your genetic predisposition cop out, why isn't there natural body builders dying with enlarged organs, from heart attacks and developing kidney failure, wake up, it's just a complete cope to think this isn't steroid related

stay safe, ST  

Excellent Post SwoleTroll 

 

very grateful that you take the time to put things in perspective, really good stuff,

 

I’m 37 now and have been using gear for a good 17 years with very insignificant time off “ I’m one of those guys who use tren with everything” which I know is Not Good, the only good thing I can attest to is that I’ve always done morning cardio all these years, no matter what.. now of course I use all the supps I can to minimise the damage, I have a very addictive personality and it’s usually ALL or Nothing.... im thinking off switching sports doing something like MMA simply cause I could convince myself to use less and use milder compounds.. this is really an expensive and super unhealthy hobby!

this will be my last run till September where I will force myself to cruise then maybe hrt and clean out. At the same time il look at changing my discipline to something less detrimental to my health.

currently what I do to protect my health is 

40-50 mins cardio a week

drink lots of water up to 4.5lts a day 

4-5g omacor highest quality omega 3

half an avocado a day

clean diet (but I do fall of the wagon once and a while)

2g tumric   

5-750g udca 

3x injections of 500g vit c with 600mg glutathione  a week 

Ala/NAC 

 

but it I do worry now I have a baby girl 

 

i do bloods regularly usually it’s my HDL/ldl that’s of whack,  

 

 

 

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7 minutes ago, Munzi said:

Excellent Post SwoleTroll 

“ I’m one of those guys who use tren with everything”

i do bloods regularly usually it’s my HDL/ldl that’s of whack,  

because every precaution you take is like using a damp table cloth to put out a bonfire when you are running trenbolone every cycle 

it will destroy your lipid profile as bad as orals do which then takes 6-8 weeks to rectify (in the best scenario) for what? 4 more weeks of 'normal' lipid profile before going back on tren and nuking them all over again, this is of course assuming youre running tren ace, if youre running tren enth then a 12 week cycle is more like 15-16 weeks of raised LDL and lowered HDL 

that's a whole lot of the year that you are walking around with f**ked up cholesterol circulating around your blood stream forming plaque along the sides of your arteries 

honestly man any advice i can give to yourself (not saying you want it) or anyone reading this is to absolutely not take tren every single cycle, you WILL pay the price one day if you continue to do this 

 id sack that next cycle off or run something milder and really knuckle down on your diet and training
you're almost 40 with almost two decades of frequent tren use, scary.. 

i wish you all the best 

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1 hour ago, swole troll said:

because every precaution you take is like using a damp table cloth to put out a bonfire when you are running trenbolone every cycle 

it will destroy your lipid profile as bad as orals do which then takes 6-8 weeks to rectify (in the best scenario) for what? 4 more weeks of 'normal' lipid profile before going back on tren and nuking them all over again, this is of course assuming youre running tren ace, if youre running tren enth then a 12 week cycle is more like 15-16 weeks of raised LDL and lowered HDL 

that's a whole lot of the year that you are walking around with f**ked up cholesterol circulating around your blood stream forming plaque along the sides of your arteries 

honestly man any advice i can give to yourself (not saying you want it) or anyone reading this is to absolutely not take tren every single cycle, you WILL pay the price one day if you continue to do this 

 id sack that next cycle off or run something milder and really knuckle down on your diet and training
you're almost 40 with almost two decades of frequent tren use, scary.. 

i wish you all the best 

True ST I know this and I know there will be a price to pay, this is my last year from September I will go down to a cruise then trt for several months I will attempt to get all my bloods in check and find a different sport one I don’t need to juice... I’ve begun to accept I must let go In order to save my life. 

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1 minute ago, Munzi said:

True ST I know this and I know there will be a price to pay, this is my last year from September I will go down to a cruise then trt for several months I will attempt to get all my bloods in check and find a different sport one I don’t need to juice... I’ve begun to accept I must let go In order to save my life. 

good to hear it man

keep doing what you doin (minus the tren lol) 

ECG wouldnt go a miss either 

https://www.nuffieldhealth.com/tests-scans/electrocardiogram-ecg

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3 hours ago, swole troll said:

good to hear it man

keep doing what you doin (minus the tren lol) 

ECG wouldnt go a miss either 

https://www.nuffieldhealth.com/tests-scans/electrocardiogram-ecg

I did an ecg, eco of my heart and stress test all was well, no abnormalities? I was surprised, I done this late last year...

 

Really! It’s time to find another path the I’ve done the bodybuilding, competed, got the girls, got the pics lol time to move on! 

Im thinking MMA  just need to get my head round getting knocked about lol

 but for sure I’m letting go of the juice game I’m getting too old for this s**t. 

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