I am a 24 year old male, 5'9.
Will be around 182lbs when the cycle starts, 10-11% body fat.

Training right now (for a cut) is a whole body split over 2 days, mon, wed, fri. Compound lifts, very few isolation lifts. HIIT 3 days a week. Steady state cardio 2-3 days/week.

My diet is almost spot on. No processed carbs 90% of the time. Very lean protein sources. Adequate healthy fat consumption. I have logs for the last 8 months of food intake. Average macronutrient ratio is 23F 46C 31P.

I think I'm kind of a bodybuilding nerd.

This is what I was thinking...

Week___PP__Winadrol__Diet____Training___PCT

1___________100mg___Cut______HI
2___________100______Cut______HI
3______15mg_150_____Bulk______LI
4______30___150______Bulk_____HI
5______30___150______Bulk_____HI
6______30___200______Bulk_____LI

7____________________Bulk____Heavy____Nolva 40mg 6-OXO 600mg
8____________________Bulk____Heavy____Nolva 40mg 6-OXO 600mg
9____________________Bulk____Heavy____Nolva 20mg 6-OXO 300mg
10___________________Bulk____Heavy____Nolva 10mg 6-OXO 300mg

HI = High Intensity--Above normal volume. 6 workouts a week.
LI = Lower Intensity--Standard volume. 3 workouts a week.
Heavy = High Intensity--lower volume, heavier weight. 3 workouts a week.

LiverCare Liv.52 - 4 weeks before, during, and PCT.
Joing support - 4 weeks before, during, and PCT. Standard glucosamine stuff.
EFA's. Nothing out of the ordinary for me.
Saw Palmetto. Yet again, an everyday thing for me.
ECA - During Cut.

This will be the last 2 weeks of a 22 week cut, beginning a bulk phase. Will have lost about 40lbs! Hurray for me!

I was thinking of a slightly lower than normal calorie intake during the 2 weeks of cut, along with the ECA and higher frequency of cardio/HIIT than normal will allow a little extra fat reduction with minimal muscle loss, and reduced chances of overtraining.

I will slowly taper my calories up, so I don't put on any extra fat. Basically a lean bulk. First week of the bulk will be a lower volume of training to recover from the previous 2 weeks of high intensity cutting. Then go into a higher volume for weeks 4 and 5 (depends on how I feel). All the while, only doing maybe 1 session of cardio a week (if any). Ending with a lower volume for the last week, allowing overcompensation to occur.

Wondering if going from a cut to a bulk on cycle is a good idea. Any other comments/questions welcome.

Also, will follow with a log.

man, 40 lbs., and you're at a true 10-11% bf.... thats awesome bro!! nice work!! i see no reason to cut your first 2 weeks. my suggestion, take it as you will, would be to flip it. do the pp with the win the first 4 and the win only in the last 2 to finish off the gains, possibly increasing the cardio in those last 2 weeks.

that way, you could re-assess at the end of week 4 and decide if you need a cut diet to lose some gained bf. but if you eat a clean bulk, there is no reason what so ever that you shouldnt stay at 10-11%, if not drop. all in the diet... you know that.

just a thought...

Well, not 40lbs YET, but if I keep up my current pace of 2lbs/week, then I'll be at 10-11% bf when starting the cycle. Oh, and I use an Accumeasure caliper, not some goofy scale, so I'm pretty sure of my percentages.

I started cutting at 220lbs, ~22% bf. Currently I'm at 190lbs, 14% bf, but I still have 6 weeks of cutting, which is another 12 lbs, and hopefully 5% body fat. I'm hoping I can get below 10% with the 2 weeks of cutting while on-cycle. I've very curious to see what Winadrol does while cutting, that's the biggest reason I'm overlapping a cut and a bulk while on-cycle.

If it does what I hope it will do, and allow me to lose more fat, and not so much muscle mass, then I'll do a full cycle while cutting next time around. But if the only benefit of using Winadrol while cutting is that it acts as a diuretic, then I'll just save it for bulking.

Also, I've heard it is a bad idea to go from a bulk to a cut while your natural hormone levels are f-ed up, especially during PCT. Not sure what would happen if you went from a bulk, to a cut ON cycle, then back to a bulk during PCT. One thing's for sure, I won't ever start cutting during PCT again. It's almost impossible to keep gains.

I start on the 17th of March.

I've decided to chance up a few things. First of all, I think I'll do 3 weeks of cutting instead of 2, because I'm only at 14% BF right now--which is a couple percentage points off of what I was expecting. Hopefully this will get me to 12% BF, or even lower.

Also, I'm not sure yet, but I'm almost certain I'll up the dosage of Winadrol from 100mg on the second week to 150mg. And depending on my results, I may up the maximum dosage from 150mg to 200mg. So the 6 weeks would probably look something like 100/150/150/200/200/250. This means I'll probably have to order another bottle. No big deal--it's my b-day today, so I'll have a few dollars to play with.

And like I said, it all depends on my results. There's no point in upping the dosage if I'm getting results from 150.

My calorie intake will look something like this:

Before cycle: 2200 calories/day <- this is what I eat right now to lose fat
Week 1: 2100 calories/day <-- as you can see, this is slightly lower
Week 2: 2100 calories/day
Week 3: 2100 calories/day
Week 4: 3000 calories/day <-- Obviously I'd taper up to this over the week, adding ~130 cals/day
Week 5: 3100 calories/day
Week 6: 3200 calories/day
PCT: 3200 calories/day

Of course all of this is dependent upon my results. If I'm either gaining fat or losing muscle too fast, I'm going to have to adjust.

One other thing. I bought the big bottle of 6-OXO (180), so I would have ended up with 54 pills left over after PCT, so I decided to do 2 weeks of 6-OXO at 400mg before my cycle. Figured it wouldn't hurt, and it would give me an idea of how well it works aside from PCT. Not sure if it's just a placebo effect, or some other environmental circumstances, but I've had a slightly increased libido, and more endurance while working out--this could be that daylight savings time changed and it's not dark while I'm working out anymore, and that it's getting warmer, but who knows.

be careful when switching over to your bulk b/c your going to store fat very easily... i'v made that mistake a few times when going from a strict cut directly to a bulk, and the fat creeps up on you big time

personally i'd lean bulk the first few weeks then cut the last few since the hormones will help you maintain whatever muscle gains you made

Started today. These are my stats:

184lbs 14% body fat.

Started with 100mg of Winadrol. Upped my dose of ephedrine/caffeine from 50/500mg/day to 60/600mg/day. Plus I've got some RippedFuel gum that I chew first thing in the morning--it's got 50mg of caffeine and about 2.5mg of ephedrine.

Going to be drinking a ton more water than before. Also added milk thistle to the mix, 4 weeks before just to cover my liver care bases. I've also purchased some BCAA that I'll use after each exercise session (even jogging). Probably around 5g/session--which would be 10g/day. I've got some taurine and potassium on hand in case of back pumps.

This is what I've added for my cycle (so far):

Winadrol: 100mg/day taken before bed.
Glucosamine Chrondroitin MSM: afternoon.
Liv.52: 4 caps split morning and afternoon.
Milk thistle: 480mg split morning and afternoon.
BCAA: 5g after every exercise session--10g/day.
Taurine/potassium: in case of back pumps an hour before workout.

This is what I've been taking:

Creatine: 5g/day taken on an empty stomach every morning with simple carbs.
Glutamine: 5g taken every morning with creatine, 5g in peri-workout carb drink.
Whey: 20-40g after lifting and HIIT.
Gatorade: 2 scoops during and after lifting.
EFA's: 4g/day split morning and afternoon. Plus lots of salmon, tuna, and Smart Balance Peanut Butter (with omega-3's).
Multi-vit: morning/afternoon split. Plus some other vitamins and minerals throughout the day.
Arginine: 3-4g an hour before lifting.
Saw Palmetto: 450mg/day split morning and afternoon.
Ephedrine/Caffeine: 10/100mg first thing in the morning and every 1.5-2 hours after, 6 times (60/600mg/day). Never after 3:00pm.

Sorry for being so thorough, but I could have made the list twice as long--nothing really worth mentioning though.

I made sure and got plenty of rest this weekend to get ready for a week of hell. I plan on waking up early every morning for the next week and running for 45-60 minutes at low intensity on my treadmill before eating anything--this will be around 2 miles at an incline, with 5lbs of added weight in each hand. I don't expect to keep it up for the whole 3 weeks of cutting, but I'll see what I can handle.

I also plan on lifting mon, wed, fri, and doing HIIT on tue, thurs, and maybe sat in the afternoon. I expect to be pretty worn out by the end of the week, so I'll get plenty of rest on the weekend. Probably won't do anything on the weekend, so I don't over train. My biggest worry is that my joints will start hurting with all this running. But if they start, I'll adjust my cardio/HIIT to reduce stress on my legs. Hopefully all those joint support sups will help out a little.

At the beginning of the week I feel a little intimidated, but I'm trying not to worry about it, so I can keep my cortisol levels down. Hopefully once this stuff starts kicking in everything will be a breeze. I'll update every monday to let you know my stats and any strength gains--I won't do a workout log. I don't think anyone actually reads those. Besides, I don't expect to gain any strength during the cutting phase.

I hope I don't kill myself.

Oh, bodyspace.bodybuilding.com/Lorken to see my progress so far. I don't think I look too much different than that last photo. I'll take better ones soon from the same angles as the old ones.

One week in, these are my stats: 184lbs, 13% body fat. That's 1% reduction in body fat, and no weight loss. I can definitely tell a difference in my belly fat.

All that on only 100mg/day of Winadrol!

This is what my diet and training looked like:

Monday(3-17-08):
Diet: 2511 calories. Fat 70.2g (24.8%). Carbs 223.2g (35.1%). Protein 254.7g (40.1%)
Training: Morning jog 45min, 2 miles, +5lbs each hand, slight incline (this is typical). Evening: lifting, 45minutes. Started doing more volume, less intensity. Didn't feel anything out of the ordinary--kinda tired actually.

Tuesday:
Diet: 2095 calories. Fat 57.8g (24.5%). Carbs 186.5g (35.2%). Protein 213.2g (40.3%).
Training: Morning jog 45min, 2 miles, typical. Evening: Tabata with front squat, 50lbs. Reps: 8,8,8,7,6,4,4,4.

Wednesday:
Diet: 1983 calories. Fat 44.4g (20.2%). Carbs 165.4g (33.5%). Protein 228.2g (46.2%).
Training: Morning jog 45min, 2 miles, typical. Evening: Lifting 45-60min. Felt like a typical workout--nothing special.

Thursday:
Diet: 2099 calories. Fat 70g (30.1%). Carbs 124.6g (23.7%). Protein 243.2g (46.2%).
Training: Morning jog 50min, 2.33 miles, typical. Evening: 20min HIIT running outside, pretty intense.

Friday:
Diet: 2536 calories. Fat 70g (25%). Carbs 240.5g (38.2%). Protein 231.5g (36.8%). Kind of a cheat day to get my metabolism going.
Training: Morning Jog 50min, 2.33 miles, typical. Evening: Lifting. I got some Yohimbe on sale at a local health food store and took some before my workout. This workout was amazing. Not sure if it was the Yohimbe, or if the Winadrol was starting to kick in, but I did more sets, more exercises, and felt like doing more when I was done! I think it was just the Yohimbe, which I will be adding to my pre-workout regimen.

Saturday:
Diet: ~1800 calories (guessing). LOW carb, high protein.
Training: NOTHING. Just doing community service at Goodwill, which isn't exactly sedentary.

Sunday:
Diet: ~2800 calories (guessing). It was Easter, so I pigged out. My excuse was 'it's good for my metabolism'.
Training: Abs. 3 sets of incline leg raises, 25,20,20. 3 sets decline crunches, 20,20,15. I've got a 2-pack! It shows up nicely right after an ab workout.

Today I'm feeling pretty good. Energy levels are high. The only place I'm sore is in my shins from running so much. If it doesn't go away soon, it will make running almost impossible, so I'll have to improvise and let my legs rest. I'll probably have to start going to the gym and use some ellipticals or something. Joints are feeling great so far.

As far as sides go, it might be my imagination, but I'm almost certain I have a little more acne, and my hair is growing faster--I'm having to shave more often.

Looking forward to seeing what 150mg will do. At this rate, I should reach 10-11% BF by the end of the cutting phase! I don't expect to keep losing fat AND staying the same weight, but if I do, I won't be disappointed.

Solid progress bro I may have to give Winadrol a go myself!

Week 2 down, 182lbs, *almost* 12% body fat. So I'm down 2lbs, and around 1.5-2% body fat. Ok, I'll do the math for you. That means I've GAINED 1.5-2lbs of muscle, and LOST around 3-3.5lbs of pure fat... if my readings are accurate. I'm guessing it's because of my body's increased ability to utilize nutrients due to higher hormone levels. Or something like that.

I changed my dosing schedule so 150mg (3 pills) were spread out over the day--one in the morning, one in the afternoon (about an hour before lifting), and one in the evening. Not sure if that was the culprit, but I noticed a decrease in strength. I was also very lethargic during the day. Sucked.

So I start 200mg today, and I'm going to try 100mg (2) in the morning, and 100mg before bed, and see how that works.

I've also started the P-Plex (by CEL) today at 15mg (1 pill), which I'm taking in the morning. I think I've noticed an increase in libido already!

Diet and training was pretty much the same as last week, so the week's total volume was about the same, except I added another set on almost all lifts for 4-5 sets, 8-12 reps each, and jogged 50min, 2.33miles every morning. Thursday I felt like sh*t, so I didn't do anything, and went to sleep at 7:00pm (2 hours earlier than usual). I felt great the next day. I definitely needed a good rest day. I made up for thursday on sunday with 20min of HIIT.

My diet was kinda bad on sunday because I was at my parent's house all day helping them clean out the basement, and they don't eat real "clean". I think I more than made up for that on saturday though--I only ate around 80g of carbs.

As far as sides go, I've got a little more acne than normal, and my libido was kinda low. Mild lethargy as well.

Not sure how 200mg is going to go, but I've ordered another bottle just in case I need it. Also ordered some Anabolic Pump for the bulk phase to see how that stuff works. Been reading a lot of good stuff about it. Hopefully it's not all hype.

stuff sounds pretty bad ass for cutting... i know calories and carbs are low, but are you noticing any increased pumps... and how is strength?

Nothing special as far as pumps go. I've started PP, so I expect them to start up soon. Last time I ran 15mg PP, they were terrible, but that was before I knew about taurine/potassium.

Strength is actually DOWN a little, but I've been exercising 2 times a day every day (except weekends), with lots of cardio, so I wasn't really expecting it to increase. Especially on a calorie deficit. I expect to gain a lot of strength when I start tapering calories up though.

I don't really "feel" any different, but I know if I tried doing this much without the help, I'd be pretty badly over trained right now.

Week 3 down. 179lbs, 12-11% body fat. So far I'm down 5lbs, 2-3% BF. I can tell a big difference in my abdominal fat, and I feel like my abs are REALLY close to being visible!

Last week was well, weak. Strength was down, but I think that was due to the reduced carb intake. But I'm not complaining, not when I wake up and actually LOOK leaner every day!. Even though strength was down, my overall capacity for work was increased. So I felt like I could lift/do more after each workout. Also this weekend I didn't have any soreness, and I felt like I was being lazy because I didn't work out, even though I was really busy. I knew my body needed the rest though.

Diet had fewer carbs--something like M 120g, T 232g, W 135g, T 155g, F 124g, S 80g, S 150g. 2100 cal/day all week.

Training was the same, except I added 5 minutes to my morning jog, for a total of 55 minutes every morning... I can't believe I didn't go nuts doing that every morning for 3 weeks!

Time to up the PP to 30mg/day, and up the calories slowly. I'll probably add 100 calories per day up to 3000, and see how my body composition changes. If I add any fat, I'll reduce calories. I'll be eating more carbs, so I should see a marked increase in strength/stamina.

I'm dropping all cardio except maybe 2 HIIT sessions per week. This will be a VERY nice change of pace. Training will be full body, every day, off on weekend. Compound lifts only. I'm going to try and keep it under one hour. 8-12 reps, 3-4 sets. High volume through increased frequency. I'm also going to be adding heavy squats, which I haven’t done in some time because of a spider bite on my knee (made a really nasty quarter sized hole in my knee.)

Dropping the ephedrine and caffeine, and adding Anabolic Pump. 200mg Winadrol, 30mg PP every day.

Worried a little that I'll gain fat back, but if I keep my diet in check, I shouldn't have a problem, if not keep dropping fat. Looking forward to seeing strength increases, and also using my new gym membership! The membership will allow me to work out earlier in the day, which is good because I was finishing up my lifting sessions at 8:00pm, and going to bed at 9:00.

Pictures of my progress GO HERE. Yeah, I know the new pictures suck. Pictures also don't do much justice, as usual.

Updated with new pictures.

Nothing impressive, but I've made quite a transformation in the past year! From 190lbs @ 19% BF to 220lbs @ 23% BF to 179 @ 12% BF--I gained 30lbs (bulking), then lost 40lbs. Not too bad considering 4-5 years ago I was only 130lbs and skinny as hell. Can't wait till my next cut so I can get to single digit bodyfat.

Oh, and I'll do the math for my cycle so far.

Start: 184lbs @ 14%.
End of cut (3 weeks in): 179lbs @ 11.5%.

That means I lost 5lbs of pure body fat in 3 weeks. Almost no LBM loss at all. Not bad. I'm definitely doing a longer cut cycle next time.

lookin good bro... good tranformation, and sounds like the cycle is going great as well

keep it up

Week 4 down. 183lbs+, 11% body fat. That means I'm still losing fat, and gaining muscle (or maybe just some water, I dunno). I sure can't tell I'm retaining water, because I keep looking leaner every day! Anyway, this is what's happened since I started the cycle: LOST around 5.6lbs fat, GAINED 4.6lbs muscle. I've also lost around 3/4" on my waist. So far I'm definitely not disappointed!

I tapered my calories up from 2100 over the week, something like 2200, 2300, 2500, 2700, 2900, not sure of the weekend, probably a lot lower because I sleep so much, but I tried to eat as much as I could. Most of the extra calories were from carbs. Going from 262g to 323g.

Training was *almost* the exact same workout every day. Legs (back squats or lunges), deads, chest/tri (bench or dips), shoulders (db press or lateral rises), and chin ups. Soreness subsided completely by thursday. Strength was up a little, but with that much frequency under normal circumstances, I would have died by thursday, and LOST a lot of strength. Only managed to run once, rained too much.

I plan on lifting the same this week, keeping my calories just above maintenance (31-3200). Hopefully these last two weeks I will be able to lose another percentage of body fat, and gain another 5lbs or so. Hopefully my strength will be way up after resting all weekend. Can't wait to lift!

Anabolic Dumps are kicking in, I think. So far after a week, I'm not really feeling the "Pump" from the Anabolic Pump, but I'm losing fat and gaining muscle, all while eating a TON of carbs. Dunno what's doing it, the AP or Winadrol/PP, but whatever it is, I like it!

Sides are non-existent, besides an almost total loss of libido. No acne, but I've been tanning, which clears up acne. No pumps, but I take taurine before working out, and pumps don't really mean growth anyway--they just feel good (except in the case of lower back pumps, which suck big time).

Week 5 down. 185lbs, 11%- body fat. Not quite 10% yet, maybe 10.5%. Strength is definitely up. Gained 2lbs and lost fat since last monday!

Diet was high carb, ~3100 calories (just above maintenence).

Training was the same as last week, every day, whole body, 3 sets, 8-12 reps. I'm surprised I gained strength at that frequency, but I added about 5-10% on almost all lifts. I started doing heavier squats today, and I was able to do 150x12 (ass to grass), which I wasn't even able to do 5 months ago before I injured my knee. NO cardio.

Libido is recovering. I think it crashed because I was lifting every day. No sides. Not even acne. Feeling great, even after the last 5 weeks. Looking forward to a slower paced week this week.