All Natural New Guy Looking for a lil BOOST....

..... and I'm not talking about those shakes grandma drinks.

Anyway, I have been training since 1998 all natural the whole time. When I first started I was weighing in at 155lbs and I am currently 195lbs. I try to eat every two hours with real foods staggered with meal replacement drinks/ bars, etc.

I am looking to put on a little more size. My goals are to be a solid 210-220 lbs. I prefer quailty over quantity.

Generally I am naturally lean and don'd need to do much cardio. (I have no idea what my BF% is)

What would you guys reccomend?

Here are a couple of pic. (Bad pics of me doing dorky poses but at least they are pics)

Welcome to MC bro...great site with excellent service and knowledgeable group of guys and gal,... Congrats on your progress, you have come a long way, keep up the good work,..I would recommend increase your calories, increase ur protein intake, water intake, Eat clean, I don't if you are using creatine, if not i would throw in there, Some good healthy fats, like Fish oil , flaxseed, hemp oil, olive oil, there is tons of stuff to use for natural guy like you...Post you diet routine and we can manupilate for ya and we go from there...once again welcome to MC bro,....

Welcome. What kind of foods do you eat along with your shakes?

Thanks for the replies. I am glad I joined this forum.

My daily diet is as follows:

1st meal (upon waking up) I down a myoplex or muscle milk.

2nd meal 4 eggs mixed with either lean ground meat or pieces of steak and two pieces of wheat toast.

3rd meal another myoplex or muscle milk

4th meal chicken breast with about a 1/2 cup (measured after cooking) white rice and black beans and some mixed veggies.

5th meal another shake

6th meal something similar to meal 4 varies between steak, fish turkey, chicken, and a carb

Last meal is another shake


I never thought about adding any oils to my diet. Should I take a particular one or a spectrum of the diffrent ones out there?

I was using EAS creatine for a while I could get back on it unless you guys know of something better.

I would like to fine tune my diet, workout routines, and supplements. I feel like I am getting to the point where I am not making any more gains. I have thought about hitting a cycle but I want to make sure I am doing everything I can on my end and then recruit a little engineered help.

I appreciate you guys helping me out.

Welcome diet looks pretty good what kind of supplementation are u using.

you didn't put all that scuba shit on just for this picture did you?LOL welcome to MC

I'd suggest :

ZMA before bed
Biotest Tribex 500 or ALRI's Ultra Hot
Hemp seed oil a couple table spoons daily
Glutamine 30-50g's , take in the morning pre/post workout, and before bed
KR-ALA Before high carb meals
Multivitamin
Creatine Ethyl Ester 3g's pre-workout and post-workout
Protein blend with Micellar Casein in it (before bed with hemp oil)
Vitargo post workout (look it up if your not familar withit, it's a new carb that blows dextrose outta the water)

And that's all i can think of for now,other than food, hope this helped. You could also swith to Myoplex deluxe or Prolab Lean Mass Matrix both are EXCELLENT.

The scuba gear was for a presentation I had to do. I liked the way my arm looked in the picture so I coppied the file from powerpoint. (I even said to myself "it's going to look weird posting a pic of me in scuba gear.")

I am going to try some of those supplements.

The fish oils, glutamine, and creatine, are probably on the top of my list right now.

I'm not sure what the other ones are yet.

What do you guys think of branch chain amino acids?

bcaas are good bro essential actualy

Looking good bro. and welcome to MC!

Thanks for all the welcomes.

I appreciate everyones responce. You are all a great bunch.

The help with the supplements is going to get me on the track toward my goals.

In the future however, I would like to do a cycle (hypothetically).My problem is what, how much and when. Not to mention in what order. I have browsed the forum and the amount of information out there seems endless.

Where do I start?

Here's a good beginner cycle:


Test Enthanate 500mg Weeks 1-12
Equipoise 400mg Weeks 1-12
Femara 2.5 mg daily


1 5000iu shot of HCG every 4th week
5000IU HCG total + 20mg Nolvadex daily

Week 4:
5000IU HCG total + 20mg Nolvadex daily

Week 5:
2500IU HCG total + 20mg Nolvadex daily

Week 6:
20mg Nolvadex daily

Week 7:
20mg Nolvadex daily
Week 8:
20mg Nolvadex daily

Here's a good beginner cycle:


Test Enthanate 500mg Weeks 1-12
Equipoise 400mg Weeks 1-12
Femara 2.5 mg daily

Post cycle recovery:

Week 15
5000IU HCG total + 20mg Nolvadex daily

Week 16
5000IU HCG total + 20mg Nolvadex daily

Week 17
2500IU HCG total + 20mg Nolvadex daily

Week 18
20mg Nolvadex daily

Week 19
20mg Nolvadex daily

Week 20
20mg Nolvadex daily


Some may suggest a test only cycle, but Testosterone alone actually reduces your body's ability to effectively rebuild your body's joints and connective tissues, so thats why the Equipoise is in their. Also Femara is an aromatise inhibitor so it prevents your gear from aromatising into estrogen, so it will help you avoid bloat and bitch tits. HCG will help your balls bounce back and start making testosterone again naturally.

I like the cycle Chaps posted. Another option for you since you've remained natural for this long with good gains is to try IGF-1, it's not a steriod and won't shut down your own test production or shrink your boys(even though while you're on it's temporary some guys freak out about this side effect). You'll get great steady gains of lean muscle on IGF-1 for 4 weeks.
Weeks 1-4 40mcg IGF-1 (split into 2 shots a day)

Thanks for the cycle advise guys.

However, I am a little confused about how the dosages are spread out over the weeks.

I understand the part for the enanthanate (sp), equipose, and femara, but I am confused about the hcg part of the cycle.

What exactly is a unit measured as IU ?

Is that how mich hcg for that week? If so in one shot or multiple?

I'm lost

IU is a term for a unit quanitity. If you order HCG that is 1000 IU in a 1ml amp. You need to figure out how much you need for the week. I.E. 5000iu. So you would buy 5 amps. 5 x 1000iu = 5000iu

You would take 1ml (or 1 amp) ed for 5 days to equal 5000iu for the week.