Eazy does it: first blast and bulk plan.

eazy

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nutrition: 3000 calories. 250 protein, 250 carbs, 110 fat. 4 meals per day. gain .5-1lb per week. If more cut calories, if less add calories.


training: 5/3/1. six days per week. rest on Monday. cardio 5000 steps per day(3 hours per week)


pharma: 500mg test cyp. 200 mg NPP. 16 weeks.


Stats: 47 years old. 5'11" starting weight 190lbs. 15% bodyfat. training for 6 years. goal 220lbs @ 10%bf by May 2023. 345lbs 3/2020 lost the weight to run first cycle from a good bodyfat starting point. current trt 200mg test cyp & 100 mg NPP per week.
best lifts BP 370 -- DL 560 -- OHP 205 -- SQ 470 -- ROW 315
 

Jin

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Anything you do is going to work because you have the mindset of a champion.

That said, if you’re going to run NPP I suggest 300-400. But if this is your first dance with aas you should stick with just test.

Very excited to see your progress.
 

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I'd actually add a small amount of cardio in there, and increase your calories on those days you do cardio. For example, 3-4 30 minute bike sessions a week, with at least half that time spent at 70% max BPM. Increase calories on those days by ~300 calories.

At our age, working out the heart becomes equally as important as lifting the weights and nutrition. More so when you start blasting, although this is just my opinion and I'm sure others may disagree on this.

If you choose to follow this advice, and you're lifting 6 days a week then put the cardio in after you have finished all your lifting. I'm sure you already knew that, but thought I'd say it just in case.
 

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I think I made a bad assumption that your steps/cardio was just regular walking. Maybe you will be speed/power walking, in which case that will be adequate and you can ignore my earlier comments about cardio
 
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I like the NPP for joint relief which as we get older is critical (I think deca has kept me from having a second hip replacement) but I think 500 test is adequate and you won't really get much more from the NPP, bump it to 400 , or just run deca at 400 (You'll get awesome gains and feel like you're 25 in the joint department) so you can pin it twice a week with the test....Either way kill the nutrition and the cardio and the results will be awesome
 

BrotherIron

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I'm of the less is more approach so like Jin said... 500mg/wk test would be a good starting place. I think NPP would be a good addition down the road and I'd suggest it run higher like 300-400mg/wk.

Have you been running 5/3/1 at 6x a week or is this an adjustment for the upcoming cycle? I know many of Wendler's layouts are 4x a week. You need to remember you grow outside the gym and not in it so rest is crucial for recovery and growth.
 

eazy

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I'm of the less is more approach so like Jin said... 500mg/wk test would be a good starting place. I think NPP would be a good addition down the road and I'd suggest it run higher like 300-400mg/wk.

Have you been running 5/3/1 at 6x a week or is this an adjustment for the upcoming cycle? I know many of Wendler's layouts are 4x a week. You need to remember you grow outside the gym and not in it so rest is crucial for recovery and growth.

I started the blast and bulk on 4/14/2021 @ 214lbs. Didn't want to wait another 6 weeks to lose another 24lbs.

Went with 500mg of test cyp and 300mg of NPP as Jin advised.

For the last year I'd been running 5/3/1 everyday(yes 7 days a week of lifting). Found a 6 day PPL to try. I've started that as well.

This morning I was 228lbs I need to slow down on the calories.

(edit) you've seen it. you're the 6th comment on the first page
My training log is https://www.ugbodybuilding.com/threads/35897-220lbs-10-BF-by-May-2023?p=676009#post676009
 
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snake

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I'm of the less is more approach so like Jin said... 500mg/wk test would be a good starting place. I think NPP would be a good addition down the road and I'd suggest it run higher like 300-400mg/wk.

With Jin and BI on this. Also get your BW done 5 weeks in. If it were me, I'd start out with 1mg of anastrozole on 500mg of Test but that's me and you'll know better after the 5th weeks BW.
 

BrotherIron

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I started the blast and bulk on 4/14/2021 @ 214lbs. Didn't want to wait another 6 weeks to lose another 24lbs.

Went with 500mg of test cyp and 300mg of NPP as Jin advised.

For the last year I'd been running 5/3/1 everyday(yes 7 days a week of lifting). Found a 6 day PPL to try. I've started that as well.

This morning I was 228lbs I need to slow down on the calories.

(edit) you've seen it. you're the 6th comment on the first page
My training log is https://www.ugbodybuilding.com/threads/35897-220lbs-10-BF-by-May-2023?p=676009#post676009

The NPP will make it VERY easy to pack on mass. So keep a very close eye on your diet or you weight can creep up quickly without you knowing. The strength gains are a lot of fun with NPP.

I checked out the log and it's working for ya so don't stop. If it aint broke, then don't fix it.
 
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With Jin and BI on this. Also get your BW done 5 weeks in. If it were me, I'd start out with 1mg of anastrozole on 500mg of Test but that's me and you'll know better after the 5th weeks BW.
This is exactly what I do .5 anastrozole on Monday and again on Thursday , also if on Deca or NPP find it keeps me a little dryer
 

eazy

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week 1 of 16 of first blast (500mg test cyp 300 mg NPP) and bulk is complete.

no sides. no AI yet.

bodyweight went from 221 (4/14) to 231 (4/21).

Average daily cals 3675, carbs 353, fat 131, protein 289.



for week 2 focus will be keeping daily intake at 3000 cals with 300 grams of protein.
 

Jin

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Let’s Go Eazy!!!!
 
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Yes sir. I second that religiously! If you can’t separate cardio from weightlifting entirely by like 4-5 hours min. At least wait till after your workout.
 

eazy

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week 2 (4/21-4/28) of 16 complete.


500mg test cyp 300 mg NPP


blood pressure 4/14 118/68, 4/16 120/66, 4/21 122/78, 4/23 118/72, 4/26 122/70


no sides. no AI yet.


bodyweight 4/14 221, 4/21 231, 4/28 230


Average daily calories 3523, carbs 333, fat 107, protein 323.


trained 7 days. 11 hours of cardio.


For week 3 (4/28-5/5). Moving calories up to 3800, carbs 380g, fat 106g, protein 333g. Continue with 6 daily meals eating every 2 hours starting at 6am. cut cardio back to 5 hours.
 

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