This is my first post and I will try to be as concise and clear as possible. In 2014 I reached the weight of 100 kg, a threshold I never wanted to cross, for my health. I started practicing “bodybuilding” as a game, and I managed to lose weight. In 2016 I weighed 80 kg. With the results my interest in bodybuilding progressed. Because I suffer from severe anxiety and depression, which prevents me from going to a gym, I bought the equipment and weights that I considered necessary.
I tested many training programs and I have no preference in this regard, but something worked great for my muscles: slow reps. Due to personality problems, in order to stay motivated I usually choose a model, a standard, after which to be inspired. Having a height of 173 cm, I was looking for bodybuilders of the same height. Here I come to my model, the bodybuilder, I have in mind every time I train: Mike Mentzer (quite far, right?). I also learned from him about those slow cadences (4-6 sec. per positive / negative) that work excellently for me, I never got injured, I never overworked.
After 3 years of training I have come, by my standards, quite far. A weight of 78 kg, I “finished” the weights I had initially bought, which I supplemented with heavier ones. I tried different rest times between sets, from 40 seconds to 3 minutes. I feel that the most effective is to wait around 2 and a half minutes, 3 minutes. After these 3-4 years of work I realized that my “dream” is far from achieved, an illusion. My depression worsened and my motivation failed to complete any training I was starting.
In the middle of 2019 I gave up the training, I maintained my weight, but, with the restrictions of the covid epidemic and sedentary lifestyle, I am heading again towards the 100 kg threshold.
—Middle of the story/Useful information—
I was left with a lot of supplements, I kept all the equipment and I want to take bodybuilding seriously this time. I finished my studies and this year I allow myself not to work, in other words, I have a lot of free time. I will further list the supplements and devices they have.
Supplements: (I did not write magnesium, zinc, omega 3, etc.)
– Whey ( 112kcal, 25 g protein)
– Whey (136kcal, 27 g protein, 4 g carbs)
– Whey (201kcal, 15 g protein, 28 g carbs)
– BCAA (I use it more for good taste along with: L-Glutamine & Creatine)
Although many say that supplements do not have a major impact, I can say that there is often a difference between a workout without supplements and one with supplements, especially in terms of fatigue and recovery.
– Bench ( flat, decline 15°, incline 30°, 45°, 80°)
– Barbell (up to 60 kg +)
– Dumbbells (up to 18 kg +)
– Pull up bar
– Stationary bike
– Bodybuilding rack (75 cm to 120 cm)
—The end of the story/Question—
Recently I received some supplements that I would like to make the most of their benefits and give me a fresh start. Namely: Enanthate testosterone (10 ml, 250 mg/ml), Tamoxifen Citrate (50 x 20 mg) and a Diet Pack. Being new here, I don’t know if I’m allowed to give links and product names, but I will risk because the compositions are complex enough to be written succinctly.
What advice can you give me to get the best results from this period of maximum dedication, which will last 3 months (February-April). Initially I decided to go on the famous training composed of complex exercises (squats, deadlifts, pull-ups, bench press, etc.). But with a lot of free time, would it be better to train more often (4/5 days a week)? My main goal at the moment is to lose weight without losing a lot of muscle mass. I am waiting for any advice related to the training program and/or the nutrition program.
Age: 24 (23 ½)
Height: 173 cm
Weight: 97 kg
No other health problems.
Some issues I need to mention:
– Due to severe anxiety, I can’t go outside to run.
– Due to knee problems that prevent me from doing lunges, and due to the lack of quadriceps training machines, I can only do squats and sumo deadlifts. My mobility is not so good that I can do stiff-leg deadlifts. So far I have integrated the squats in other training days, without having one dedicated to the legs because of this (lack of exercises).
Finally, thank you for taking the time to read this long text and for the advices I will receive. And last but not least, sorry for the grammatical mistakes, English is not my mother language and for writing the text I used Google Translate and a Spell Checker.