I’m going to take you through the ideal first cycle assuming you are close to or already maximized your natural physique.
I will cover the cycle itself, training, nutrition, and the extras that so often get overlooked.
1. The Cycle
Testosterone Enanthate or Cypionate 500mg/week – Weeks 1-10
Anastrozole 0.5mg 3x per week – Weeks 2-16
Clomiphene 50mg per day – Weeks 13-16
Tamoxifen 25mg per day as needed to control nipple tenderness
2. Training
1. Push
Bench 5x5
Inclined bench 4x8
Declined bench 4x8
Dumbbell fly 4x8
Dips 4x8
2. Pull
Deadlift 3x3
Bent row 4x8
Lat pulldown 4x8
Seated row 4x8
Face pull 4x8
3. Legs
Squat 5x5
Leg press 4x8
Leg extension 4x8
Lying leg curl 3x10
Calf raise 3x20
4. Push
Shoulder press 3x10
Inclined bench 3x10
Declined bench 3x10
Dumbbell fly 3x10
Dips 3x10
5. Pull
Power clean 4x8
Bent row 3x10
Lat pulldown 3x10
Seated row 3x10
Face pull 3x10
6. Legs
Squat 3x10
Leg press 3x10
Leg extension 3x10
Lying leg curl 3x10
Calf raise 2x30
Make sure to choose a weight for each set that is difficult to finish the prescribed number of reps. Write down your weight that you hit for each workout and try to beat that weight the next week.
Do 3x 20 min fasted cardio per week. Choices for cardio: inclined treadmill, bike, jog, stairs
3. Nutrition
Based on your body size, you will need different numbers of calories and macronutrients. I will list foods to choose from so you can mix and match your meals. Eat 5 meals per day with 2 servings of protein, 2 servings of carbohydrates, 1 serving fat, and 1 serving vegetables based on listed nutrition facts for every meal.
Protein: Chicken breast, lean ground beef, wild-caught fish, whole eggs, Greek yogurt
Carbohydrates: Rice, quinoa, pasta, cereal, bread, fruits
Fats: Extra virgin olive oil, avocado, coconut oil, butter, nut butter
Vegetables: Spinach, kale, peas, green beans, asparagus, Brussel sprouts
4. Extras
Sleep: 8-10 hours per night
Water: 1.5+ gallons of water per day
Minimize or manage stress to maximize lean mass gain.
