1. #1
    Musclechemistry Member Board Certified DMD
    3J's Avatar
    Join Date
    Dec 2015
    Posts
    722
    Rep Power
    2147484378

    Default Comprehensive Guide to Steroids, Nutrition, and Training by 3J

    Comprehensive Guide to Steroids, Nutrition, and Training by 3J

    www.3jsdiet.com

    Diet, training, and steroids; they all play an integral role in muscle building. But so many people are completely lost when they try to take the plunge into bodybuilding. With years of experience on bodybuilding and steroid forums I have seen too many people put together a poor plan for their bulking goals only to find themselves right back where they started when they are done. It’s unfortunate to see so many people with such strong motivation to get the physique they dreamed about have those dreams/motivation crushed because they did not take the time to educate themselves properly on the science behind their nutrition, training, and anabolic use. You see, the way you execute these three of these categories play a major role in the success of your efforts. Diet is the most important factor followed by your training routine. People put too much of an emphasis on steroids alone. Keep in mind that you can bulk successfully without the use of steroids, they are just here to help enhance and speed up the process. In this article, I will cover the biological process of protein synthesis/muscle growth, a proper entry level steroid cycle, a proper training routine while on cycle, and, most importantly, proper nutrition. With that being sad, let’s go ahead and cover these subject matters so that you are better prepared when you decide to take the plunge, and we can avoid seeing you fail.




    Protein synthesis is the foundation in which bodybuilding was built upon. It is the reason why we are able to grow our muscles through weight training and nutrition. The principle of weight training can be reduced to a simple sentence, lifting weights plus rest with improvement over time. But there are a number of variables that always make that principle much more complex than it seems, like nutrition. Protein synthesis is the utilization of amino acids to create proteins in the body for consumption. Alarmingly, many who participate in bodybuilding are clueless as to how muscular growth actually occurs. Let’s go ahead and cover that.


    Understanding Muscle Damage and Muscular Hypertrophy


    Let’s try to put this in the simplest terms as possible. The growth of muscle comes from muscular cell damage and the enlarging of the muscle fibers via repair. The reason we go to the gym and lift weights is because we are trying to put enough strain on our muscle fibers so that they are damaged. The damaging of muscle fibers induces the process of protein synthesis. Muscular growth is caused by hypertrophy, or the enlargement of muscle fibers. A breach in plasma member of the muscle fiber cell allows the passage of calcium from the blood causing an imbalance of calcium in the muscle vs the bloodstream. Increased calcium levels activate enzymes called calpains which remove the damaged pieces of the muscle (easily releasable myofilaments). Furthermore, ubiquitin (a protein that is present in all muscle cells) binds to the removed filaments causing neutrophils (white blood cells) to attack and destroy the filaments. As this process occurs, monocytes enter the damaged muscle and from macrophages which further handle the destruction of damaged tissue (1). Ironically, macrophanges also active satellite cells for muscular repair. We will come back to satellite cells in a moment.
    So, we have covered how the body gets rid of the damaged tissue. Let’s talk about how muscles grow. There are many nuclei in muscle cells. Each nuclei can only handle so much protein at a time and the number of nuclei in a muscle is directly correlated in how much growth can occur, which is a very important fact for choosing a training routine. We will revisit this later in the article. Let’s go back to those satellite cells. Satellite cells are stem cells that attach to muscle, donating their nuclei to the muscle through the process of proliferation (the increase of satellite cells) and differentiation (becoming more like muscle cells) (2). When the wall of muscle cells are damaged, growth factors are released to allow the process of proliferation and differentiation. Remember that hypertrophy means the growth of the fiber and should not be confused with hyperplasia, or the increase in the number of fibers in the muscle (3).
    The main two major growth factor released are FGG (fibroblast growth factor) and IGF-1 (insulin-like growth factor 1). FGF is released from the cell and causes proliferation of satellite cells (4) while IGF-1 causes satellite cells to differentiate, causing them to fuse with muscle cells and allow for growth (hypertrophy). Protein synthesis occurs because mRNA (a genetically coded substance) is sent out from the nuclei to ribosomes which then being the building of protein from amino acids (5).


    Prostaglandins and Satellite Cells


    Prostagladins are a group of lipid compounds that have hormone like effects. For the purposes of this article we shall only focus on PGE2 and PGF2-alpha(a)since they are most significant to growth. During contraction and stretching of muscle fibers a number of prostaglandins are released including PGE2 and PGF2-a. PGF2-a increases protein synthesis while PGE2 increases protein degradation. Ironically, PGE2 is also a major player in inducing satellite cell proliferation and infusion. The more satellite cells available for activation, the greater the potential for growth (8).


    Protein Synthesis


    Let’s go back to the phase of muscular repair where the mRNA (messenger RNA, a coded substance) is released by the cell to begin the process of protein synthesis. The mRNA has the correct instructions to activate ribosomes and instructs ribosomes to begin translation (the assembly of amino acids). tRNA (transfer RNA) then takes over, arranging amino acids in a linear fashion to create the protein given in the initial instructions by mRNA. This is the process in which we actually gain hypertrophy of the muscle fiber (6).


    Testosterone and Protein Synthesis


    Nothing is more naturally anabolic than testosterone, it directly causes protein synthesis. Testosterone binds to the androgen receptor in cells which causes activation of protein synthesis in the nuclei. Testosterone also increases the sensitivity of IGF-1 and FGF to satellite cells. The act of resistance training has been shown to increase the receptive capability of testosterone and other important hypertrophy factors like GH and IGF-1. Protein synthesis is said to last anywhere from 36 to 48 hours after strenuous exercise (7).


    IGF-1


    There are two types of IGF-1. Autocrine IGF-1 is made locally in cells while paracrine IGF-1 is made in the liver. Autocrine IGF-1 only affects the tissues in the area in which it is released while paracrine IGF-1 can travel through the bloodstream into different tissues of the body, connecting to receptors on the surface of cells that specifically need its presence to trigger an anabolic effect. Autocrine IGF-1 is what does the business for bodybuilding. Recall that damage to the muscle causes calcium to leak into the cells. It’s this same calcium that releases autocrine IGF-1 locally and sets off the process that is protein synthesis. A mixture of IGF-1, calcium, and enzymes all allow the protein synthesis but also depend on calcium to make the process begin (5).


    The IGF-1/HGH Connection


    The main contributing anabolic factor of human growth hormone is that it causes the cells in the liver and muscle fiber to release IGF-1. It triggers paracrine IGF-1 to be released from the live and autocrine IGF-1 from muscle cells. One can now understand why the combining of HGH and testosterone causes a much more efficient anabolic response. GH releases IGF while testosterone binds to the androgen receptor and increases the receptive capability of IGF and FGF to satellite cells. Satellite cells give their nuclei to muscle fiber and allow for an increased capacity for protein synthesis causing the end goal of every bodybuilder, muscular hypertrophy!




    Proper Beginners Training Routine for Bulking


    Let’s revisit a very important fact in the muscular hypertrophy biological process that I pointed out earlier:

    Each nuclei can only handle so much protein at a time and the number of nuclei in a muscle is directly correlated in how much growth can occur.

    What exactly does this statement mean? It means that there is a limited capability of protein synthesis of each individual cell in any muscle. As an entry level bodybuilder you should be looking to form a solid base of muscle. This means that you treat every single muscle in your body equally, looking to maximize gains of lean body mass. Don’t make the mistake of settings goals for just bigger arms, or chest, or insert whatever body part here. What you should be looking for is an increase in overall muscle. This also means trying to cause as much damage to as many muscular fibers in any given week with your training routine. Therefore, a training routine that impacts as many muscles it can while allowing for ample rest would be ideal. Let’s cover that



    The Full Body Training Routine


    This is a very effective full body training routine that I have used in the past with clients. It is a 3 days split with rest in between days and 2 days rest after the 3rd day (Train M,W,F Rest S, Sun for example). Please make sure to stretch before your workout and warm up with a light set of each exercise before hitting the sets below.

    Workout Sets Reps
    Olympic Bar Squats 4 6-8
    Bench Press 4 6-8
    Dumbbell Flys 4 6-8
    Dumbbell Lateral Raises 4 6-8
    Dead Lifts 4 6-8
    Bent Over Rows 4 6-8
    Lat Pull Downs 4 6-8
    Military Press 4 6-8
    Bicep Dumbbell Curls 4 6-8
    Bicep Ez Bar Curls 4 6-8
    Skull Crushers 4 6-8
    Overhead Tricep Extensions 4 6-8





    Proper Nutrition for Bulking


    I cannot emphasize enough how important nutrition is for your goals. It affects just about every biological function your body has to process. Eating for bulking is not difficult, you just have to be organized. Any proper type of dieting MUST INVOLVE CALORIE AND MACRO COUNTING (macros are Protein/Carbs/Fats). I see way too many people playing a guessing game with their nutrition by ignoring the fact that you have to weigh/measure all your food and account for every calorie your body takes in, only to complain that they are not growing the way they should be. One of the first questions I ask on any thread in the forum where the post involves the inability to bulk is the current caloric intake of the original poster. About 8 out of 10 times I get the dreaded “I’m not sure” or “I’m not counting calories.” The other times the original poster gives a caloric intake that is too low for his/her stats with a bulk in mind. MAKE NO MISTAKE, MOST OF YOU WILL EITHER OVER OR UNDER ESTIMATE YOUR CALORIC INTAKE IF YOU ARE NOT KEEPING TRACK OF IT! Bodybuilding is a science. Science involves empirical measurement and statistics. Tracking your calories is not a suggestion, it’s a requirement!



    How Many Calories Should I Consume?


    The amount of calories you need to consume are directly correlated with your current total weight, body fat percentage, and activity level. In order to get a correct BMR (basil metabolic rate or the amount of calories your body needs to sustain itself without added activity) and TDEE (total daily energy expenditure or the actual amount of calories your body burns with activity) you have to get your lean body mass and input it into the following BMR formula.
    BMR (men and women) = 370 + (21.6 X lean mass in kg)


    Here are simple steps to figure out your BMR using the above formula

    1. Get a proper Body Fat measurement. Do not use a bio impedance device (anything that you either stand on or hold on to get your body fat). They are very inaccurate. Caliper tests are only accurate up to 15% body fat. The most ideal body fat tests are hydrostatic testing, dexa scan, or bodpod. But you don’t have to spend all that money. Post or PM a vet pictures on the forums and get a rough estimate. I know I’m pretty accurate with my body fat estimates so long as pictures are clear with good lighting.


    2. Take your body fat percentage and subtract it by your total body weight for your lean bodyweight. If you were 200lbs and had 15% body fat, then you would have a lean bodyweight of 170lbs. 200 x .15 (covert body fat percentage to decimal point) = 30. 200 - 30 = 170lbs
    3. Convert your lean body weight from lbs to kg (if you weighed in kg, you can skip this) by dividing your lean body weight by 2.2. 170 / 2.2 = 77.27kg
    4. Input your lean body weight into the formula 370 = (21.6 x 77.27kg)
    5. Multiply 21.6 by your lean body weight 21.6 x 77.27 = 1669.032
    6. Add 370 to that number to get your BMR 1669.032 + 370 = 2039.032, or 2039 calories


    Having figured out your BMR, you now need to calculate your TDEE. This is done simply by multiplying your activity level in this list below with your BMR.


    If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2

    If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375

    If you are moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55

    If you are very active (hard exercise/sports 6-7 days a week) Calorie-Calculation = BMR x 1.725

    If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9


    Unless you have a very demanding manual labor focused job, it’s likely that you will use a 1.55 activity factor with the given workout split. Take your BMR 2039 and multiply it by 1.55 to get your TDEE


    2039 x 1.55 = 3160


    We have established, though our best scientific guess, that your total daily energy expenditure is 3160 calories. Now, let’s work out a bulking diet.

    We are all bound by the laws of physics. Believe it or not, physics play a major role in bulking. The fact that you cannot gain mass without adding mass holds true. If your body burns 3160 calories a day, you MUST eat more than 3160 calories every day to gain weight. There are no ands, ifs, or buts about it. With a cycle in mind and increased protein synthesis due to it, I recommend eating 800 calories above your TDEE to start your bulk. I also recommend that you take a few weeks to eat at that caloric level and make sure your gaining at least 1 and no more than 2lbs a week. You should be weighing yourself fasted first thing in the morning on the same scale and the same day of the week every week. If your gaining more than 2lbs a week, reduce your cals by 200 a day for the next week. If you’re not gaining at least 1lb a week increase your cals by 300 a day for the next week. Repeat this process until you reach your goal weight gain weekly, then start your cycle (we will cover the cycle next).

    Ok, so we need to add 800 to your TDEE of 3160 which equals 3960 calories. Let’s talk macros. Macros are measured in grams. We have 3 main macros we intake in our daily nutrition; Fat (9 calories per gram), Carbohydrates (4 calories per gram), and Protein (4 calories per gram). Each type of nutrient plays its own vital role in our bodies metabolic processes. Since we have already covered protein earlier, I will skip it.

    Fats: Fats actually play a vital role in our bodies day to day biological function. Due to its inability to make its own, the body depends on fat intake from our nutrition. Essential fatty acids, cholesterol, and triglycerides play important roles in the body like insulating us, protecting vital organs, and storing energy for later use. Fats are messengers that have a direct effect on protein synthesis. They also play a vital role in starting many chemical reactions involved in reproduction (saturated fats are the building blocks of sperm), immune function, and growth. They store a multitude of fat-soluble vitamins (A, D, E, and K) in the liver and fat deposits of the body (9).

    Carbohydrate: They have such a bad reputation thanks to misinformation. Carbohydrates are a very important factor in your nutrition while bulking. Carbohydrates come in both soluble and insoluble forms. The soluble form provides energy in the form of glucose for the body. The insoluble form is called fiber, and aids in digestion, cholesterol control, and digestive rate. Carbs are an immediate source of energy to the body. Through cellular respiration, carbs produce ATP, which our bodies cells use as energy. The body will use this energy to build/repair muscle, for example (10).



    Setting Up a Proper Macro Split


    I am not a fan of using ratio or percentage macro splits. For the sake of keeping this simple, I am going to use one of those percentage macro splits with just a bit of a disclaimer. There is a traditional bulking macro split that requires 40% of your calories to come from protein, 40% from carbs, and 20% from fat. Let’s see how that works out for our 200lb guy who had a necessary intake of 3960.

    40% of 3960 = 1584 Calories

    20% of 3960 = 792 Calories
    We know that each gram of protein and each gram of carbs has 4 calories. So let’s divide 4 by 1584 to get our total number of protein and carbs we need.

    Then let’s divide 792 by the 9, the amount of calories in 1 gram of fat.

    1584 / 4 = 396
    792 / 9 = 88

    With the current setup, we need 396g protein, 396g carbs, and 88g fat. Here is where I have an issue with percentages like this. Unless you’re a Mr. Olympia competitor you will very likely never need 396g protein per day for a bulking diet. In the many years I have been a sports nutritionist, I have rarely needed to take my clients protein intake over 300g a day. If your over 200lbs you can go up to 300g a day, if you’re under 200lbs I recommend you stick to somewhere in between 225-250g protein a day.


    Let’s make the adjustments based upon this. Let’s reduce 96g protein and add 96g carbs to balance things out.

    300g protein
    492g carbs
    88g fats

    Now divide each macro by the number of meals you plan on eating a day (I recommend at least 5, though I will be using 6 in this example)

    300/6= 50
    492/6= 82
    88/6= 14.6

    I would personally try to divide as equally as possible my protein and carbs into 6 meals, aiming for 50g protein and 82g carbs per meal. I would then realistically add the fats into my meals so that I reach 88g. It doesn’t have to divided evenly over 6 meals, though you’re going to have fat in your meals whether you like it or not.

    Now, grab your calorie counter and build your diet. Here are a few examples of good food choices to make for your food choices


    Good Meats/Proteins

    Chicken Breast
    Turkey Breast
    Eggs/Egg Whites
    Bison/Deer Meat
    93% and up lean beef (ground beef, roast beef, london broil are just a few examples)
    Fish (tuna, salmon, tilapia etc.)
    Whey (PWO ONLY)
    Casein (BEDTIME ONLY)


    Good Complex Carbs

    Oats (all natural steel cut/rolled oats)
    Sweet potato
    Yams
    Wheat Bread (no, not the enriched type)
    Ezekiel Bread
    Gluten Free Bread


    Good Fats

    Almonds
    Avocado (my fav)
    Cashews
    EVOO (extra virgin olive oil)
    Fish Oil
    Congrats, you just built your bulking diet. I recommend a 200 calorie increase in your diet (mainly from fats) every 15 days on cycle.




    Proper Beginners Anabolic Steroid Cycle


    Your first cycle should always only be testosterone. The reason why emphasize this rule is that if you use more than one compound in your cycle and something goes wrong, you have no idea what to blame. Furthermore, being of virgin steroid origin testosterone alone will yield impressive results. Your first cycle should be done with Test E or C. Let’s first take about some things you need to know before we get into a proper first cycle. Specifically, lets cover esters, hCG, arimidex (aromatization), and PCT.



    Understanding Esters (The E or C after testosterone in this case)


    An ester is simply the oil that the steroid is mixed with. Oil is used because it takes time to break down in your body. When you inject Testosterone Enanthate you are injecting the compound testosterone with an oil called Enanthate. There are many esters you can choose from: Cypionate, Enanthate, and Propionate are usually the most popular ones. When you choose an ester, you are also choosing how quickly the drug enters your system, or the half-life of the drug.

    The half-life of the steroid you inject is based on the ester its mixed with. In the world of medication and drugs the half-life is the time it takes the body to reduce the medication by half. Here is a basic breakdown to help you understand.

    Bob has just injected 250mg of Testosterone Enanthate into his muscle. There is now a depot of testosterone in the injection site that is being broken down by the body. The half-life of Enanthate is about 10.5 days. In 10.5 days, there will be 125mg of testosterone Enanthate left in the depot site. In 21 days, there will only be half of that (62.5mg) and so on and so forth till the compound has been eliminated from the body. It’s the Enanthate ester that controls the release of drug in the body. It takes a certain amount of time to break through the Enanthate oil and as the body breaks it down it also releases the drug into the system. Here is a list of Esters and their respectable half-life

    Acetate 3 days
    Propionate 2 days
    Enanthate 10.5 days
    Cypionate 12 days
    Nonanoate 13.5 days
    Decanoate 15 days
    Undecanoate 16.5 days

    Now, when you start to inject a steroid the golden rule is to run the steroid at about half the half-life of the ester. You want the steadiest levels as possible so that you don’t experience side effects of anabolic use like high estrogen and acne. For that reason, Cypionate and Enanthate are usually injected every 3.5 days. Propionate and acetate is usually injected every day or some choose to inject every other day, which has been deemed acceptable but not optimal.

    So what happens when you start injecting Enanthate every 3.5 days? The drug starts to overlap itself and the actual amount of the drug that’s in your system goes up. As stated before within 10 days of the injection half of the 250mg has been eliminated. But within those 10 days you should have injected about 3 250mg shots. There is a slow but steady rise of the drug in your system that usually started to peak out around the 5-week mark. When injecting a shorter ester like Prop or Ace you will see lower peak values but the drug is entering your system much quicker. This means you peak your dosage in your cycle much quicker and can run shorter cycles.



    Understanding HCG


    One of the main issues faced with the use of anabolics is the reduction of natural testosterone production of the human body while on cycle and the importance of recovering that natural production once anabolics have been discontinued. The use of anabolics effects the hypothalamic pituitary testicular axis (HPTA) which is the system of organs (the gonads, pituitary gland, and hypothalamus) that regulate testosterone production. The hypothalamus releases a hormone (GnRH), the pituitary gland releases the luteinizing hormone (LH) and the follicle-stimulating hormone (FSH), and the gonads produce estrogen and testosterone. These processes are all linked. The GnRH is produced to release LH and FSH from the pituitary which in turn stimulate the production of testosterone from the gonads. In males’ LH is the main stimulant of testosterone production while the FSH is in charge of sperm production. The body has a negative feedback loop that regulates the release of these hormones based on the amount of available testosterone in the system. When the body sees there is sufficient levels of the hormone the HPTA regulates the amount of LH to be released, lowering the secretion of it. With the use of anabolic steroids, the body comes to that point fairly quickly and shuts down LH production, giving us our issue with recovery and a need for post cycle therapy drugs that stimulate LH production (11).

    In anabolic users hCG (Human Chorionic Gonadotropin) is used to combat the shutdown of LH. hCG mimics the luteinizing hormone (LH) allowing for the user to stimulate the testes for testosterone production solving the issue of shutdown when on cycle or trt. hCG is usually prescribed by doctors for testosterone replacement therapy patients or found on the black market for anabolic steroid users. The use of hCG can reduce the recovery time of post cycle therapy since the testes never actually shut down while on cycle. Since studies have shown that the use of testosterone can greatly reduce the natural testosterone levels of the user post cycle, hCG is a valuable tool in recovery and also a valuable tool for maintaining fertility while on trt. In order for post cycle recovery of LH function to occur your androgenic hormones have to come to a state of balance again by lowering to a level the HPTA is comfortable with for a lack of better words (12).



    Understanding PCT


    As stated in the HCG paragraph, exogenous testosterone will shut down your body’s natural testosterone production. PCT, or post cycle therapy, is a protocol used to help your body recover its natural testosterone production. Clomid and Nolva, which are both SERM’s (selective estrogen receptor modulators) both affect the bodies pituitary gland and send signals to the hpta to begin the production of testosterone. Clomid is very effective at stimulating the production of LH, which tells the testes to start producing testosterone (13).
    Understanding Aromatization and the need for Arimidex

    As males, our body likes to keep a certain ratio of testosterone to estrogen. Roughly, a 10:1 ratio has been the acceptable common knowledge standard. When you introduce high levels of exogenous testosterone, the aromatase enzyme in the body starts to rapidly convert that testosterone to estrogen. High estrogen can cause many unwanted sides like gynecomastia (the development of female breast tissue in males) and heavy water retention. Arimidex is an aromatase inhibitor, blocking the ability of the aromatase enzyme to convert testosterone into estrogen and keeping your estrogen levels in check while on cycle (14).



    Proper First Cycle Setup


    Testosterone E or C 250mg Monday & Thursday Weeks 1-12
    HCG 250iu Monday & Thursday Weeks 1-14
    Arimidex .25mg 1st 2 weeks, .5mg after Weeks 1-14


    Proper PCT

    Clomid 50mg every day Weeks 14-18
    Nolvadex 20mg every day Weeks 14-18



    Post PCT

    Don’t make the mistake of easing up on your nutrition and training in and post pct. You’ve gained a number of lbs of muscle in your cycle. Realistically, your TDEE has gone up thanks to the added muscle. In order to maintain your gains, you have to continue to eat at that higher caloric intake. I recommend a maintenance phase of 4 weeks post pct where you keep your calories as high as they were before you started pct. After that you can reduce your calories to your new TDEE and prepare for whatever next phase that has been planned.


    I hope that this article has helped you with your goals

    3J
    www.MuscleChemistry.com head Sports Nutritionist and Owner of 3Js Nutrition Network
    To inquire about becoming a client please email me at 3jdiet@gmail.com
    Website link: www.3jsdiet.com






    1. Pedersen, B. K. Exercise Immunology. New York: Chapman and Hall; Austin: R. G. Landes, 1997.
    2. Hawke, T.J., and D. J. Garry. Myogenic satellite cells: physiology to molecular biology. Journal of Applied Physiology. 91: 534-551, 2001 satellite cells
    3. Russell, B., D. Motlagh,, and W. W. Ashley. Form follows functions: how muscle shape is regulated by work. Journal of Applied Physiology 88: 1127-1132, 2000. Hypertrophy
    4. Adams, G.R., and F. Haddad. The relationships among IGF-1, DNA content, and protein accumulation during skeletal muscle hypertrophy. Journal of Applied Physiology 81(6): 2509-2516, 1996. FGF
    5. Fiatarone Singh, M. A., W. Ding, T. J. Manfredi, et al. Insulin-like growth factor I in skeletal muscle after weight-lifting exercise in frail elders. American Journal of Physiology 277 (Endocrinology Metabolism 40): E135-E143, 1999. IGF
    6. Alberts, Bruce (2002). Molecular biology of the cell. New York: Garland Science.
    7. Vermeulen, A., S. Goemaere, and J. M. Kaufman. Testosterone, body composition and aging. Journal of Endocrinology Investigation 22: 110-116, 1999 test
    8. Appl Physiol Nutr Metab. 2006 Dec;31(6):782-90.
    Satellite cell proliferation and skeletal muscle hypertrophy.
    Adams GR1.
    9. NIH, National Institute of General Medical Sciences (NIGMS). "The biology of fats in the body." ScienceDaily. ScienceDaily, 23 April 2013. <www.sciencedaily.com releases="" 2013="" 04="" 130423102127.htm="">.

    10. “Importance of Carbohydrates.” Boundless Biology. Boundless, 13 Apr. 2016. Retrieved 13 Apr. 2016 from https://www.boundless.com/biology/te...tes-297-11430/

    11. “Hpta” https://www.worldlibrary.org/Article.aspx?Title=HPTA

    12. Biological functions of hCG and hCG-related molecules

    • Laurence A ColeEmail author Reproductive Biology and Endocrinology20108:102

    DOI: 10.1186/1477-7827-8-102© Cole; licensee BioMed Central Ltd. 2010

    13. Preserving fertility in the hypogonadal patient: an update
    Asian J Androl. 2015 Mar-Apr; 17(2): 197–200.
    Published online 2014 Oct 3. doi: 10.4103/1008-682X.142772 PMCID: PMC4378070
    14. Clinical Differences among the Aromatase Inhibitors
    1. Jennifer A. Ligibel and
    2. Eric P. Winer2
    Last edited by Presser; 06-27-2016 at 11:26 AM.
     

  2. #2
    Presser's Avatar
    Join Date
    May 2002
    Posts
    41,686
    Rep Power
    2147525355

    Default

    Now thats a Fucking Beauty of an article brutha!
    Comprehensive Guide to Steroids, Nutrition, and Training by 3J

  3. #3
    Musclechemistry Member Board Certified DMD
    3J's Avatar
    Join Date
    Dec 2015
    Posts
    722
    Rep Power
    2147484378

    Default

     

  4. #4
    MuscleChemistry Guru Board Certified CPH

    Join Date
    Mar 2014
    Posts
    1,060
    Rep Power
    2147484718

    Default

    3J, that is EXTREMELY informative!
    Likes Presser liked this post
     

  5. #5
    Presser's Avatar
    Join Date
    May 2002
    Posts
    41,686
    Rep Power
    2147525355

    Default

    Yeah it's great and 3j I replied to ur pm
    Comprehensive Guide to Steroids, Nutrition, and Training by 3J

  6. #6
    Musclechemistry Member Board Certified DMD
    3J's Avatar
    Join Date
    Dec 2015
    Posts
    722
    Rep Power
    2147484378

    Default

    thanks guys, glad you are enjoying it..

    next up, PCT nutrition related article!
    Likes Presser liked this post
     

  7. #7
    MuscleChemistry Board Certified MD
    jimbosmith316's Avatar
    Join Date
    Apr 2014
    Location
    Georgia
    Posts
    2,451
    Rep Power
    2147486108

    Default

    I was just thinking of all this information that is available and how to sort it out being new to this!!!
    Likes pgb liked this post
     

  8. #8
    Presser's Avatar
    Join Date
    May 2002
    Posts
    41,686
    Rep Power
    2147525355

    Default

    Quote Originally Posted by 3J View Post
    thanks guys, glad you are enjoying it..

    next up, PCT nutrition related article!
    you never ever hear about what to eat and not eat or what is an optimal post steroid cycle diet look like!

    great job 3J, and thank you
    Comprehensive Guide to Steroids, Nutrition, and Training by 3J

  9. #9
    MuscleChemistry Junior Member Board Certified Psy.D

    Join Date
    Jun 2016
    Posts
    284
    Rep Power
    2147483939

    Default

    Say, the sample workout doesn't have abs or calves listed. Those just not really considered important enough or simply get left out?
    Thanks pgb thanked for this post
     

  10. #10
    Musclechemistry Member Board Certified DMD
    3J's Avatar
    Join Date
    Dec 2015
    Posts
    722
    Rep Power
    2147484378

    Default

    Quote Originally Posted by Ashikabi View Post
    Say, the sample workout doesn't have abs or calves listed. Those just not really considered important enough or simply get left out?
    you dont work your abs and calves when you deadlift and squat?
     

  11. #11
    MuscleChemistry Junior Member Board Certified Psy.D

    Join Date
    Jun 2016
    Posts
    284
    Rep Power
    2147483939

    Default

    Quote Originally Posted by 3J View Post
    you dont work your abs and calves when you deadlift and squat?
    You work your biceps when you row but there are still 2 curling exercises listed. I'm not saying it's not right, I am just curious
     

  12. #12
    Musclechemistry Member Board Certified DMD
    3J's Avatar
    Join Date
    Dec 2015
    Posts
    722
    Rep Power
    2147484378

    Default

    keep in mind this is a beginners workout routine to pack on as much muscle as possible and build a base.. youre talking about fine tuning stuff brother...that is more of a 5 day split thing..
     

  13. #13
    MuscleChemistry Junior Member Board Certified Psy.D

    Join Date
    Jun 2016
    Posts
    284
    Rep Power
    2147483939

    Default

    Quote Originally Posted by 3J View Post
    keep in mind this is a beginners workout routine to pack on as much muscle as possible and build a base.. youre talking about fine tuning stuff brother...that is more of a 5 day split thing..
    Beginner to AAS or to lifting in general? Again, I'm just trying to learn
     

  14. #14
    Musclechemistry Member Board Certified DMD
    3J's Avatar
    Join Date
    Dec 2015
    Posts
    722
    Rep Power
    2147484378

    Default

    thats an introductory cycle.. gold standard first cycle
     

  15. #15
    MuscleChemistry Junior Member Board Certified Psy.D

    Join Date
    Jun 2016
    Posts
    284
    Rep Power
    2147483939

    Default

    Quote Originally Posted by 3J View Post
    thats an introductory cycle.. gold standard first cycle
    Do you recommend running it thru PCT or go back to my regular routine. Usually a push/pull split every other day
     

  16. #16
    Musclechemistry Member Board Certified DMD
    3J's Avatar
    Join Date
    Dec 2015
    Posts
    722
    Rep Power
    2147484378

    Default

    Quote Originally Posted by Ashikabi View Post
    Do you recommend running it thru PCT or go back to my regular routine. Usually a push/pull split every other day
    i would recommend running it at least 4 weeks past pct.. or however long you would run a maint phase past pct

    look out for a pct specific nutrition article.. im finishing it up today
     

  17. #17
    MuscleChemistry Junior Member Board Certified Psy.D

    Join Date
    Jun 2016
    Posts
    284
    Rep Power
    2147483939

    Default

    Quote Originally Posted by 3J View Post
    i would recommend running it at least 4 weeks past pct.. or however long you would run a maint phase past pct

    look out for a pct specific nutrition article.. im finishing it up today
    Looking forward to reading it
     

  18. #18
    Musclechemistry Member Board Certified DMD
    3J's Avatar
    Join Date
    Dec 2015
    Posts
    722
    Rep Power
    2147484378

    Default

    Quote Originally Posted by Ashikabi View Post
    Looking forward to reading it
    https://www.musclechemistry.com/uploa...covery-3j.html
    Thanks jimbosmith316, Ashikabi thanked for this post
    Likes jimbosmith316, Ashikabi liked this post
     

  19. #19
    MuscleChemistry Board Certified MD
    jimbosmith316's Avatar
    Join Date
    Apr 2014
    Location
    Georgia
    Posts
    2,451
    Rep Power
    2147486108

    Default

    Bump for the new members!
    Likes Presser liked this post
     

  20. #20
    Presser's Avatar
    Join Date
    May 2002
    Posts
    41,686
    Rep Power
    2147525355

    Default

    Bump Bump Ditto!

    Great write up for newbies and vets alike!

    3J Nutrition - MuscleChemistry's Exclusive In-house Diet, Nutrition, and Training / Prep Coach!
    Thanks jimbosmith316 thanked for this post
    Likes jimbosmith316 liked this post
     
    Comprehensive Guide to Steroids, Nutrition, and Training by 3J

  21. #21
    Musclechemistry Member Board Certified DMD
    3J's Avatar
    Join Date
    Dec 2015
    Posts
    722
    Rep Power
    2147484378

    Default

    Bump! Thanks for the kind words presser
    Thanks jimbosmith316 thanked for this post
    Likes jimbosmith316 liked this post
     

  22. #22
    MuscleChemistry Board Certified MD
    jimbosmith316's Avatar
    Join Date
    Apr 2014
    Location
    Georgia
    Posts
    2,451
    Rep Power
    2147486108

    Default

    Bump! I keep going back to read it and with some of the new members asking questions time to float this back to the top!
    Thanks pgb thanked for this post
    Likes 3J liked this post
     

  23. #23
    Musclechemistry Member Board Certified DMD
    3J's Avatar
    Join Date
    Dec 2015
    Posts
    722
    Rep Power
    2147484378

    Default

    thanks brudda
     

  24. #24
    MuscleChemistry Newbie Board Certified D.V.M.

    Join Date
    Jun 2016
    Posts
    46
    Rep Power
    0

    Default

    Great job 3J !!!
    Thank you


    Sent from my iPhone using Tapatalk
    Thanks jimbosmith316 thanked for this post
    Likes jimbosmith316, 3J liked this post
     

  25. #25
    MuscleChemistry Registered Member Board Certified MD
    DefMetalLifter's Avatar
    Join Date
    Dec 2013
    Location
    Gym or kitchen
    Posts
    2,043
    Rep Power
    2147485701

    Default

    Wow! That is one hell of a write up! What else is left to talk about. Haha. I thought aceate had a shorter half life then propionate? Is that a typo or have I just been misinformed?
    Likes 3J liked this post
     

  26. #26

    Join Date
    Aug 2016
    Location
    Hongkong
    Posts
    104
    Rep Power
    0

    Default

    Thank you 3J, really a great post, I have learnt a lot
     

  27. #27
    MuscleChemistry Newbie Board Certified D.V.M.

    Join Date
    Sep 2016
    Posts
    27
    Rep Power
    0

    Default

    very useful info. for sure I will use it. I am a newbie and for me is a great opportunity to find such info. Thanks a lot
     

  28. #28
    Presser's Avatar
    Join Date
    May 2002
    Posts
    41,686
    Rep Power
    2147525355

    Default

    bumping a solid read
    Comprehensive Guide to Steroids, Nutrition, and Training by 3J

  29. #29
    MuscleChemistry Newbie Residency Training

    Join Date
    Oct 2016
    Posts
    7
    Rep Power
    0

    Default

    Quote Originally Posted by 3J View Post
    Bump! Thanks for the kind words presser
    thank you for the good read. quick question for a newb - why are you not recommending test P for the beginner cycle. i'm guessing it's just about the PIP. if it were test P on a first cycle, how would the cycle look like?

    thanks again!
     

  30. #30
    MuscleChemistry Junior Member Board Certified Psy.D

    Join Date
    Jun 2016
    Posts
    284
    Rep Power
    2147483939

    Default

    Quote Originally Posted by dartdoc View Post
    thank you for the good read. quick question for a newb - why are you not recommending test P for the beginner cycle. i'm guessing it's just about the PIP. if it were test P on a first cycle, how would the cycle look like?

    thanks again!
    You have to pin more often is about the only reason
    Likes dartdoc liked this post
     

  31. #31
    MuscleChemistry Vet Board Certified Psy.D

    Join Date
    May 2014
    Posts
    368
    Rep Power
    2147484025

    Default

    Had to re read this one , Great information!
    Thanks 3J thanked for this post
    Likes 3J liked this post
     

  32. #32
    Musclechemistry Member Board Certified DMD
    3J's Avatar
    Join Date
    Dec 2015
    Posts
    722
    Rep Power
    2147484378

    Default

    thanks!
     

  33. #33
    MuscleChemistry Newbie Residency Training
    Mick XXX's Avatar
    Join Date
    Nov 2016
    Posts
    11
    Rep Power
    0

    Default

    This is a magnificent article thank you putting it up.
     

  34. #34
    MuscleChemistry Newbie Board Certified D.V.M.

    Join Date
    Oct 2017
    Posts
    41
    Rep Power
    0

    Default

    A great guide to Steroids, Nutrition, and Training by 3J! Thanks
     

  35. #35
    Stickler*'s Avatar
    Join Date
    Apr 2002
    Location
    I'd love to you tell you... but ... nah
    Age
    46
    Posts
    1,904
    Rep Power
    2147485573

    Default

    Fantastic Article!
    Peace,
    -Stickler
    The Master of Tons
    & The Guru of Nothing

  36. #36
    Musclechemistry Board Certified Member Board Certified MD
    drtbear1967's Avatar
    Join Date
    Aug 2016
    Location
    Kentucky
    Posts
    5,663
    Rep Power
    2147489318

    Default

    Another Gem!
    Get It Done!

  37. #37
    Presser's Avatar
    Join Date
    May 2002
    Posts
    41,686
    Rep Power
    2147525355

    Default

    Anyone ever know what happened to 3jsdiet? He was a rep here a long while ago, and his sites now down.

    Good guy, so just curious
    Comprehensive Guide to Steroids, Nutrition, and Training by 3J

Tags for this Thread

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  

Log in

Log in