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  1. #1
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    Riots Journal August 2019

    Start of my journal
    I'm 36, 6'1", 90.6kg (after two weeks holiday)

    Holiday picture after my last cut.
    IMG_20190806_110330.jpg

    Current measurements and weight. Body fat is based on a cheap set of scales so not sure how accurate it is. Might look to get a caliper test as they do them at my gym.
    Screenshot_20190812_105149_je.fit.jpg

    My bloods as of today are
    Test 20n mol/L
    Oestradiol 46.9 pmol/L
    Which puts me average test and low estrogen
    Screenshot_20190812_085012_com.android.chrome.jpg
    Screenshot_20190812_084922_com.android.chrome.jpg

    I am running Dunning Test E 500mg per week, 16 weeks split 2x 250 Mon and Thu

    Aromasin 12.5 EOD for AI and bloods being done after 4 weeks to check what's going on.

    Having nolvadex for PCT starting two weeks after last pin.

    I'm training a shoulders Chest and triceps on day 1, legs back and biceps day two and rest one day and repeat. I'll be doing cardio and core throughout with my rest day including a longer run (I used to run a lot so keeping a run in there for my general overall fitness)

    I'm running my calories at 2350 right now as just finished a big deficit while cutting. When I'm sure I'm not just gaining fat ill start to increase this.

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  3. #2
    Elite Trump's Avatar
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    You seem to have everything planned, few things I see is I would hold off on the Aromasin until your 4 week bloods but thats a personal choice. I would eat more as well TDEE plus 500 if bulking is the plan. Would also re consider legs and back same day I couldn't do them both on the same day not a chance. You could also get what you want with better training and diet but your already starting so your going to do it anyway
    Gibs looks absolutely nothing like The Rock, and no one has ever told him he does.

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  5. #3
    Moderator-San Jin's Avatar
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    Quote Originally Posted by Trump View Post
    You seem to have everything planned, few things I see is I would hold off on the Aromasin until your 4 week bloods but thats a personal choice. I would eat more as well TDEE plus 500 if bulking is the plan. Would also re consider legs and back same day I couldn't do them both on the same day not a chance. You could also get what you want with better training and diet but your already starting so your going to do it anyway

    Solid advice. Either go upper/lower or push/pull/legs IMO.

    Legs deserve their own day.

    You shall know the truth and the truth will make you odd.


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  7. #4
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    Cheers for the advice. I could move legs to day three, I just find I'm ready to train arms again after 2 days resting but I could remove one rest day to do it, do push pull leg push pull leg rest. Nice easy 1 week rotation too

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    Elite Gibsonator's Avatar
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    x3 on legs having thier own day.
    may the gainz be with you.

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    Riot (08-12-2019)

  10. #6
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    Nothing wrong with push pull legs day off repeat, if you hit legs hard enough you will need that rest.

    Quote Originally Posted by Riot View Post
    Cheers for the advice. I could move legs to day three, I just find I'm ready to train arms again after 2 days resting but I could remove one rest day to do it, do push pull leg push pull leg rest. Nice easy 1 week rotation too
    Gibs looks absolutely nothing like The Rock, and no one has ever told him he does.

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    Riot (08-12-2019)

  12. #7
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    cool stuff. agree with the guys. Legs on seperate day is a must.
    StayHumble - StayHungry.

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  14. #8
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    1 week in and here are my updated measurements

    Screenshot_20190819_083126_je.fit.jpg

    1kg increase in weight and some small gains size, but hey, one week long time to go yet.

    1st pin was like going in butter with a warm knife. Honestly could not believe how easy it was! I have zero pain at all (right cheek) Thursday, left cheek, similar pain free going in but next day it was sore like I'd been kicked in my ass this lasted a couple of days and didn't get in the way of anything.

    Training has gone well. Not sure if it's psychological or gear but I've been stronger and upped my weights on all lifts! I kept legs on my back day but my set lasted ****ing ages so looking to move it to its own dya. But on this, my chest was ready to train again so don't really want to push it back as it didn't need it? Not sure how best to do this. Pushed chest shoulders and tri hard and training it again after two day break was fine adding legs makes it three days between.

    I have been eating 2350 cals, haha it was harder than I thought upping my cals to this. I'm eating loads compared to my diet, well obviously.. I do find I end the day needing to eat more cals and only fat and protein so I need to not use all my carbs up in breakfast and lunch.

    All in all things going OK.

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  16. #9
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    Quote Originally Posted by Riot View Post
    Not sure if it's psychological or gear but I've been stronger and upped my weights on all lifts!

    All in all things going OK.
    Psychological with what you're running. Your increased calories will play a part tho. As for the pinning...butt is easy. Go pin your quad now.
    Never play gay chicken with a Frenchman. You will end up with a sore asshole.

    ~Spongy is a gentle lover~

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  18. #10
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    As you gain weight, you'll need to up your Cals to continue gaining. Try adding 100 every week, or 500 when the scale stops moving.

    You have an initial jump in weight in the beginning from the increased food, but it'll level off quick. It's carb/water, so don't get nervous if you jump 3-5 pounds the first week.

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  20. #11
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    What macros do you guys run. I guess it's quite person specific but I'm aiming for 30C 30F 40P I find I get through my carbs soooo easy, love carbs hardest thing to lose when I was dieting, I mourned them

    Now I'm building muscle should I up carbs higher

  21. #12
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    Yes, carbs are fuel for training and for muscle building.

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    Riot (08-19-2019)

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