looking ahead for gaining, diet advise. Again :)

okay. thanks all esp faye for guiding me on the right cutting path. like i said before, nutrition is my weak pillar. i have been training for years (specifically to stay strong for sports) but only as of late have i been concentrating on actually changing my physique.

some info before the question:

Goal: my goal next cycle is to gain at least 10 lbs of pure lean keepable body mass. i know that i will have to gain more than that because once the cycle is over, some gains will go too.

where would i like the mass? i would like the mass to be mostly in my upper body like the arms, back, lats and torso. my legs are pretty muscular already, "soccer-legs" if you know what i mean

.

Supps to ASSIST my goal: deca durabolin, anavar, winny.

tenative schedule:
1. 50mg Deca durabolin (DD) per week w/ 5mg anavar per day (A)
2. 50mg DD w/ 10mg A ED
3. 50mg DD w/ 10mg A ED
4. 100mg DD w/ 10mg A ED
5. 100mg DD 5/ 5mg A ED
6. 100mgDD w/ 10-15mg winstrol (W) ED
7. 100mg DD w/ 10-15mg W ED
8. 50mg DD w/ 10-15mg W ED
??9-10 or12 ??

ive read that since deca is a long acting ester, it starts to work its 'magic' after i think it was 5 weeks or more. i would like to run a 10-12 week cycle, keep things kinda low and long.

Training- tenative: 4 days of weight lifting (sun-wed: kill myself. make myself wish i wasnt alive

, thur-sat: rest, rest, rest)
1. all things legs
2. arms (bi and tri)
3. back and chest
4. all things delts (what i really would like to grow)
5. throw abs in there 3 times
6. 3 low intensity cardio sessions 20-30min, just to keep sane

DIET: (omega 3, multi m/v, MSM, creatine[maybe])
a for macronutrients, this is where im stuck, again. what should i eat to put on the lean body mass with as little extra fat as possible? i know its harder for females to accomplish this, but its always worth a try. if i have to throw down lots of meat, ill get over it

. Whole foods is what i need to depend on, more.

i was thinking 2g protein per lbs, 1-1.5g complex carbs per lbs, moderate fat 20-30g. [between 2300-2600 cal]

Faye, how do you bulk up? maybe i can use it as a basis. my metabolism is mediocer.

sorry if i dont respond immediatly, usually when you post im at school or working. i get some free time usually later on i the day.

Question first!!! How many cycles have you done??

one, test prop, winny, with liquidex. PCT nolva. i started out with a low dose of winny for a few weeks, then tappered off because it was killing my joints. then i went on a low dose of test prop for the remainder. the cycle was very short. i made improvements in upper body strength and a few pounds of muscle gain. the problem with prop, is that about 3-5 hours after a shot, my thigh was crippled. i only shot in my thigh because i colud see both hands. also, when i was on it, my joints werent stiff, so walking lunges, squats were barable. i will use it again, but im going to make it, and with a lot lower BA, 3%.

oh yeah, the only sides that i experience was a swollen ______. it went away after my cycle. my voice is naturally on the lower end, so there was no added cracking or extra lowering and no extra hair growth either

EDIT: i didnt gain as much as i wanted to. it all boils down to diet. i my training was pretty good. reps between 6-12 and every session i would ad on lbs. so, diet help would be awesome.

You did that many compound on your first cycle?? And did PCT with Nolvadex? ? Women don't need to do PCT because we don't make a whole lot of testosterone to begin with - and the rebound from Nolvadex is pretty hard on women. Wow.

So, my advice is this - at least when you are just starting out, it's important to run just one compound at a time so you know which one is giving you what sides. Anti-e's aren't really necessary for women unless they are in the last stages of a contest prep.

Ususally, a good first (or second if you haven't done it already) is just plain Anavar run alone. 5 mg to start, then up 2.5 mg a week to 10 mg - wait and see how the sides are, then you can bump that up to 12.5 mg or 15 mg per day - but that is when most women start to see sides. Run this for about 12 weeks and you should see some nice results

Now, as far as putting on lbm. An average natural female bber, hitting the weights hard can expect to put on about 6 lbs of muscle in her first year, and 3 lbs the second. So, if you do a 12 week cycle of Var, and put on 3 lbs of quality lbm - your doing really well. Don't mess yourself up being in a hurry to get those muscles...it takes time, with or without the drugs.

OH!! no i dont want to rush. i want to have patients with gaining muscle. the sides is what i definitly want to avoid. I liked the prop, i would have loved it if there was far less or no pain. i did gain strength in my upper body, i measured that with pull ups. started with 3 and went to 8. i CANT WAIT until i can do 20 nice and slow. then 30 then 40 then one million. HA HA!

on my first cycle i wanted to try var, but my funds wernt supporting me. i do want to try it for the next cycle and maybe a diuretic. i liked the effect that nolva does, but now that you tell me the rebound is aweful, i dont want to touch the stuff. what should a female do when they take test or deca or some steroid that aromatizes?