Looking for a routine!

**itsmegod** · 08-22-2015, 12:36 AM

I am a newb!

Now that is out of the way I can get started on the real questions!

I need some help here, I am 43 years old and fat! 5'11" and prob in the 36% bf range or higher!

I am just starting so if any of you guys have a step by step that I can use I would greatly appreciate it! I will post my before and after!

I plan to hit it hard so let me start with gear, I am only using test cyp 250, 500mg a week split (advise I received in the introduction forum) 12 weeks.

I plan to hit the gym everyday,

I am going heavy weights 3 days!

I plan on high reps and running 4 days!

I need all the help I can get from diet, workout and gear! (Don't need to tell me where to get it!) what gear, how much and how often! I don't have a lot of money but I am sick of being a fat ass and will do whatever it takes (within reason, I am trying to live not kill myself)!

I have so much work ahead of me and I am excited to get moving, I am hitting the gym while I wait for gear and it hurts :-)

**bulk_cut** · 08-22-2015, 02:24 AM

If you haven't already started shooting yet the first thing you should/need go do is get a blood test done that consists of CBC, testosterone AND estradiol (privatemdlabs.com does is it for $59). At 43 years old there's a very good chance you're a candidate for TRT and in many cases being treated for that would be all you need!

Also, 36% bf is HIGH!! The Aromatase enzyme (which converts testosterone to estrogen) is found in fat cells. The more bf you have the more estrogen conversion you're going to have - and high estrogen has it's own set of negative side effects and will generally make you feel like shit, not to mention killing your sex drive. Weather you're on TRT by a Dr. or self administer, you're going to NEED to use an Aromatase Inhibitor (preferably Aromasin) at least till you get your bf down to the 12-15% range.

If you choose not to take my advice and get a blood test done and you do indeed suffer from low test then when you come off what ever you take your body will quickly resort back t o what it is now.

I know It's a lot to take in and digest and can be overwhelming at times. If you have any questions or need some guidance just ask!!

**PAiN** · 08-22-2015, 04:49 AM

Blood work would be a great place to start for more detailed information on gear use. Without it we are kind of blind for an accurate response to your post about cycle information, but yes for a first cycle Test only is best.

Without knowing the above at your age Testosterone Replacement Therapy would be the way to go. You should blast and cruise. After your cycle of 500mg every week instead of post cycle therapy start on 200-250mg of Test every week. Also be sure to include an AI in your regimen to keep estrogen down.

At that body fat percentage this isn't something that will be solved in a few weeks, it takes a lifestyle change. If your diet doesn't change you are going to end your cycle in the same place you started no matter how much gear you are using.

From your post above it looks like you are planning on training 7 days a week. Without knowing your background and even for the seasoned veteran this will be to much for you. Muscle isn't made in the gym bro it is made in the kitchen and while you are resting. You have to find the right balance of training, rest, and nutrition for this to all work. Cardio every day is alot different than muscle training every day. If you don't give your muscles enough time to repair themselves, especially just getting back into it, then you are doing yourself more harm than good.

What are your goals?

If you are looking for maximum weight loss as your main goal cardio and higher reps will be your best friend. High intensity training or circuit training first thing in the morning on an empty stomach will yield the best results for fat loss.

Diet will play a HUGE role in your transformation. You can train all day, but if you are eating a pizza afterwards it is pointless.

Go through some of the logs on here from people and you can actually see where they started and where they are now and it will really help. Keep a log of your diet and training bro they are great for people to learn from and we can critique and help you along the way.

Just remember bro stay active and keep moving.

Keep the questions coming bro we are here to help and in a year you can sit back and look at how far you have come.

**noarch** · 08-22-2015, 05:26 AM

I was gonna post some stuff but man...Pain covered it! He's on point with everything he said. The kitchen is definitely the most important part for you (for all of us really!). And I love your excitement and motivation, but just watch out for overtraining and injuries....if something doesn't feel "right," back off. You're gonna be working hard, so use ice and Advil when you need it.

Kudos for making a big change....the Britherhood is behind you and supporting you!!

**noarch** · 08-22-2015, 05:28 AM

Oh....and as for a specific routine....high reps as the guys said above, and lots of good cardio. But also, if you're just getting into it all.....experiment! Have fun. Find the stuff that you'll enjoy doing for the rest of your life.....that's the only way to stick with it!

**itsmegod** · 08-22-2015, 11:45 AM

Awesome guys! I say 7 days a week, 4 of those are cardio and lots of reps on off muscles, 3 days I was looking to build muscle bulk arms chest and legs mostly!

I haven't worked out in almost 15 years! I had a 5 year "vacation" in 95 - 2000, all natural and got pretty big, had to eat a lot of peanut butter as that's all we had for protein! I have a lot more available now so if I can get my diet under control I think I can get some good results!

Any dieting tips? Shakes? Anything that will help me feel full without dumping 1000 calories into me would be greatly appreciated!

**itsmegod** · 08-22-2015, 01:09 PM

oh and bloodwork. what do i need? i have not done this before so i have no idea what to ask for.

thank you!

**noarch** · 08-22-2015, 06:38 PM

Originally Posted by itsmegod

oh and bloodwork. what do i need? i have not done this before so i have no idea what to ask for.

thank you!

Go to privatemdlabs and get the female hormone panel (the male panel doesn't give you estrogen...so you get the female panel, but click "male" when it asks for your info). I usually also get the lipid panel as well.

**itsmegod** · 08-22-2015, 06:40 PM

Originally Posted by noarch

Go to privatemdlabs and get the female hormone panel (the male panel doesn't give you estrogen...so you get the female panel, but click "male" when it asks for your info). I usually also get the lipid panel as well.

Perfect thank you!

**noarch** · 08-22-2015, 06:41 PM

Originally Posted by itsmegod

Awesome guys! I say 7 days a week, 4 of those are cardio and lots of reps on off muscles, 3 days I was looking to build muscle bulk arms chest and legs mostly!

I haven't worked out in almost 15 years! I had a 5 year "vacation" in 95 - 2000, all natural and got pretty big, had to eat a lot of peanut butter as that's all we had for protein! I have a lot more available now so if I can get my diet under control I think I can get some good results!

Any dieting tips? Shakes? Anything that will help me feel full without dumping 1000 calories into me would be greatly appreciated!

If it were me.....I'd drop one of those cardio days and have a day off to rest. Don't be a slug on that day though....go for a walk, or do something outdoors......but a day out of the gym once a week will help you stay at it long term and not burn out.