I dream to be lean and mean

[Van Smasch]

When a friend referred me to this site a couple of months ago I laughed at the idea. I was no bodybuilder, I couldn't never imagine myself stepping out on to stage and have people judge my physique. Sure I always wanted to look good, who doesn't. Having an amazing body has always been something I desired, but I never really thought that I could ever achieve a ripped completion that made people look at in jealousy. A few weeks back a had an epiphany, I was sick of the "soft" look, I wanted to do whatever it took to shape my body into something I was truly proud of. I know to achieve my goal its going to take allot of time, dedication and effort. This brings me to the reason why I'm making this post, I would greatly appreciate your opinions, criticisms and advice because I know this is now easy task and my journey to success will be much easy when I have those who have already been through the different obstacles along the way. This post can also be useful for those who are in a similar position as me and can also use your feedback. So to start I think its important for you to learn more about me.

In the beginning: As teenager it seemed over night I grew to a whopping 6foot3inches, I remember at school my peers would call me thing like 'lanky' and 'gimp'. With all this height and no muscle I struggled to even perform one press up in gym class. How embarrassing. it was at this time I became more aware of my body image and I wanted to change the way I looked so I joined the local gym and began to workout with weights. Going regularly one or twice a week I began to notice changes within a few months. I was becoming stronger and started to show the budding of muscular definition. But unfortunately with poor diet and inconsistent training the results tapered of very rapidly and I met my current foe, fat. Since this time I have always had more bodyfat than what i can say I'm comfortable with. The favorite places for it to accumulate seem to be around my hip, belly and chest. I became increasingly conscious of my added fat and tried to hide away and disguise my chubbiness. I blame my soft appearance to two things:

1.diet: I love to eat whether it be a good steak dinner or some chippies on the coach.

The way I see it if god didn't want me to eat a whole hunger buster at McDonalds, why did he make it taste so good? During my late teenager years I made a new friend called Beer and he did no favors for me as well.

2.Genetics: I know allot people automatically think that genetics are no excuse for being overweight but I feel through my experience alone I can prove otherwise. I come from a fat family mum dad brother and sister are all well overweight. Our diet wasn't the best but everyone that I knew didn't exactly eat perfectly either. I knew many kids whos family would have takeaways all the time and ate all the fatty goodness they wanted and never gained a pound. I felt this was unfair. I felt that if I even looked at a slice of pizza my pants felt tighter.

I did go through stages where I made efforts to eat better and train more but as most of you have experienced these endeavors were short lived as I slowly returned to my old habits. Even at the best of times it seemed was only keeping the fat at bay whilst it waited for me give up on my efforts. The one thing I was somewhat happy about was slow gain of muscle and strength. Although my stints at the gym were inconsistent the did produce gains and this did slightly please.

About 10 weeks ago I made a snap decision to do whatever it takes to get myself looking like some Michelangelo cut out(subtle pumping iron quote). So I hit the internet and began reading countless articles and blog sites. I found an over whelming amount of information that made my head spin. Bulking, cutting, 5x5 training, creatine, were all terms I never heard before. But I tried my hardest cut through the crap and set out plan of execution.

It became important for me set out clear goals first as in the past I often went to gym with out a long term target. So here is me current goal:

On the first day of February 2011 I want to be 108 kilos at less than 9% bodyfat, have noticeably defined abs. Arms bigger than 17 1/2inch and a chest around 47. Some secoundary strength goals are: Bench 140kg, squat 200, deadlift 220.

Where im am at the moment: 109 kilos, 16%+ bodyfat, no abs, fat hips, man boobs, arms just under 16inch, chest at 45inch, bench 125, squat 160, deadlift 180.

I learned through this awesome website that success is pinned around 4 key aspects. Diet, training, rest and supplementation. I also learned that gaining muscle and losing fat are totally different in regards to these aspects(except maybe rest). I felt that the best way to start my road to success was to start a bulking cycle. So here is the plan that I developed around the previous aspects.(I have been on this plan for the last 8 weeks)

Training: Gym 5 days a weeks no matter what. So far only missed about 4 sessions due to an earthquake.

monday: Chest= flat bench 4 sets of 4-8reps, incline 3 sets 6-10 reps, decline 3 sets of 6-10reps, flys 3 sets 12 reps.

tuesday: back/hamstrings=deadlifts 3 sets 4-8 reps, dumbell rows 3 sets of 10, lat pull down 3 sets of 8-10 reps, leg curls 3 sets of 10-12, random ab work out

wednesday: shoulders= arnold presses 3 sets of 10-12, front raises 3 sets of 8-10, up right rows 3 set 8-10, shrugs 3 sets 10-12

thursday: legs/quads=squats 3 sets 8-10, leg press 2 sets 10-12, leg extensions 4 sets 10-12, calf raises 3 sets 12+ reps

friday:arms=preacher curls 4 sets 8-10, barbell curls 2 sets 8-10, isolation curls 12+reps, dips 3 times as many as i can, tri extentions 3 sets 8-10, pulldowns 2 sets til failure, random ab work out.

weekend=rest

Diet: I found this the hardest part of my plan and its still developing weekly but i try and eat around 5-6 times a day. Heres where im currently at:I like to wake up to oats and egg whites(sometimes sreplaced with a whey shake) then for morning snack a protein bar. Before my work out i like to eat some lean protien with some kind of complex carb like rice or oats. after my work out il like a good feed of oats with my whey protien shake. For tea I usually eat whatever my flat makes but its usually good and I like to keep my portions down. before bed another shake. There is no sugar in my diet. Heaps of water

Rest.hahaha no shortage of sleep here

Supplementation: this is probably my favorite aspect. sports multivitimin everday. omega 3s twice a day, protien shakes in morning, after workouts, just before bed(all whey concentrate), superpump 250 before workouts(not to much tho, youl know what I mean if you played around with it). also i sprinkle some L-glutimine in my protien shakes.

Surprise 5 element: This is a topic where I believe many people will diverge and constant debate is held over. 6 weeks ago a close friend of mine let me in on a secret about his amazing size and strength. Yes you may have guess that steroids is what im talking about. He offered to supply me with what I needed to achieve my goals. I said id do some research. Being a student at university I have an excellent source of medical journals and catalogs. I read through many different studies and extensive research different websites. I concluded that steroids would be extremely beneficial in achieving my goals and with a consultation with my GP he informed of the potential dangers involved and made suggestions if I were to decide take them safely under supervision. So I went back to my friend and told him I was will to try a cycle of dianabol with testosterone enanthate and I cycle as: weeks 1-4 20mg daily of dianabol, weeks 1-10 weekly shots of 250mg test. I am currently on my second week of this cycle and so far no side effect and the gains have been amazing. *please not i do not condone the use any prohibited substances and recommend you seek professional advice before any endeavors aided with anabolic steroids*

So there you have it is my plan to achieve my goals. I ask(maybe beg) for your input and support. be brutally critical. please tell me if there is any thing you think im doing horribly wrong. Also be sure to ask me any questions you may have.

Il be sure to keep updating my progress.

churz

[Phedder]

After reading all of that I was going to suggest dropping to 10% bf or so before trying to gain the muscle, but your 'suprise 5 element' kinda changes that. I think you've set yourself some good goals, they won't be easy, but they're not wildy unrealistic either if you're assisted. Best of luck and welcome to the site

[tomsammce]

Good to see a sensible 1st cycle for once. Yours is very similar to the first course I ever did. If you work hard and are focused you will be very happy at the end. All the best.

[Yeah-Buddy]

So how long have you CONSISTENTLY been training for as in eating right and training hard without missing workouts? It may have said in your intro but it was a lot to read and I may have missed it..

[Van Smasch]

Yes, I did find setting my goals pretty hard to do as most of the things im trying are new to me and im not sure how body will react. Im abit of an optimist so I usually aim high. I think its better to slightly unrealistic goals than none at all.

As for consistently training, i can honestly say that I only missed a week in the last 8 weeks and that was due to an earthquake that shut my gym down. Besides that havn't missed a day. I think my main issue will be dealing with cheating on the diet.

[Yeah-Buddy]

So 8 weeks solid training and onto the gear? That pretty hasty. Atleast like Tom said a good choice of first cycle.

[Van Smasch]

yeah it does seem pretty quick and I'm no where near my natural potential, but hey I've seen more gains in the last 2 weeks than I have in the last 10weeks of training before that. I think it was a good choice because it tells me that I'm taking this seriously.

Yeah I really did my homework on my first cycle. dbol and test seemed the best way to go.

[Chemo]

Such a well presented post, what do you do for a crust?

First Cycle and workout plan look mean, good luck to ya!

[Hone]

As long as you keep training hard, diet etc you should see some nice gains on the cycle. You shouldn't have to many issues with sides at those doses. If you have your PCT meds sorted it should be a smooth and trouble free cycle.

Don't get disheartened when you come off cycle and find your strength drops back. This is normal, keep training just as hard. Seen guys in the past get caught in the trap of only training hard when on cycle. Some of them get such a head f*ck they can only train if on the gear.

Depends on how badly you want to change your body on whether you will cheat on diet. Good luck with your goals.

[Luigi]

i think what he was trying to ask is is this the first time you have been training ? if your already benching 125kg you must have some training experience ? like others may have missed it

very nice first post though seems like you are on the right track

oh and btw that flavour of canned chicken is rank

[Van Smasch]

Pct isn't something iv thought about what would be someones advice for my current cycle?

What can I expect after my cycle?

yeah as stated in my big essay iv on and off training for the last 5 years. Bench was always something I worked hard on, mondays were always chest days. yup 125 for one clean rep, thats right down to my chest and all the way back up.

haha I couldn't find a 'shredded with lite mayo' in specified pixel size.

[Luigi]

standard nolva 40 40 20 20. but heaps of things you could do.

[Matrix]

Achievable goals mate, 2kg net weight gain and a 7-10% bodyfat loss in 5months/20 weeks.

Getting leaner and stronger in a 20 week time frame can be achieved with or without anabolics and theres heaps of ways to achieve this naturally. Patience and consistency is the key.

Long term, If you explore the natural route, money previously spent on extras can go into excellent quality food sources which also provide long term health benefits.(unprocessed meats/vege/fish/flax/nuts etc).

Correct, consistant and progressive weight training along with solid nutrition handles the way your body partitions the incoming calories and cardio/metabolic energy systems work improves/accelerates the fat loss.

Good luck with it all!

[Jennyfromtheblock]

solid matrix a very nice tip for a log term approach! Be careful not to push your body too far with supplements etc!