What is the fine line between size and definition?
Well that all depends on who you ask. If you ask me, it's about 210-220 lbs at any given time, fairly lean. I'm not talking about contest lean here, but it's right around 8-12% body fat, and you could swing one way or the other within a month and be bigger or much more cut.
Now, when I say 210-220 lbs, this is for a man of average height (5'8″-6′) and will usually require steroid cycles of at least 2 cycles per year or 1 really long cycle. This can be done with moderate dosages and under 1,000mg/wk total per cycle.
My normal rule is under a gram a week of gear and I feel that this is an amount that is better for your health and financially realistic.
Cycles do not have to be anything crazy, a few hundred mg's of test with a couple hundred mg's of deca per week, or a few hundred mg's of EQ with 200mg's/wk testosterone, something along those lines can give you the results to walk around at this size. You'll be much larger than most guys at the gym and more defined if your diet is decent.
Strive for the best of both worlds
Walking that fine line is much more rewarding to me than the extremes of being super shredded and weak, or super powerful and fat. It's really the best of both worlds, and I frequently take smaller time frames to either A) gain more strength, or B) lose more body fat. But I could take my shirt off at any given time and look better than 99% of most people.
I used to go through the extremes of gaining and losing, and eating and dieting, but not anymore. I'm always eating clean, but I may fall off the wagon two-three times a week as opposed to just once if I were competition prepping.
A good trick to do is to throw in your junk meal the day before a muscle group you're trying to improve. I got great results when I'd throw in a high calorie cheat meal the evening before my chest day.
I found the extra energy gave me much better workouts and my chest has turned into one of my best body parts now. When I began lifting it was one of my weakest!!
Another little trick you can do is throw in higher carbs pre-workout and then post workout, and then go right back to dieting hard the remainder of the day. This will give you great results, and since the bulk of the carbs were near the workout time you won't gain much fat, if any.
For guys on hormone replacement, I would recommend a cycle pattern of a shot every 4-5 days of a smaller dosage of something that complements hormone replacement. Something like primobolan could be taken every 4th or 5th day at 150-200mg/shot while keeping your testosterone at 150-250mg/wk (I personally take 200mg/wk usually).
Another favorite of mine is NPP, or commonly known as fast acting deca. You can get away with taking this twice/wk and you'll hold very little water with it, unlike regular deca.
EQ would be another suitable choice at a couple hundred mg's/wk. Yes, under normal cycle protocols you'd go higher with some of these compounds, but for a guy on HRT, a 20 week run of something in a very low dose alongside your test is a great way to maintain good size and feel good. I really just feel good running my gear this way!!
Some compounds I'd suggest for running alongside your test replacement would be; 20-25mg/day winstrol, 2-300mg/wk primo, 2-300mg/wk EQ, 200mg/wk deca or NPP, 50mg/day proviron tabs, 30mg/day anavar, 300mg/wk masteron.
With only winstrol being the exception, I would run any of these compounds at those dosages for up to 20 weeks at a shot alongside my normal testosterone replacement dose. The low dose winny would probably be thrown in for an 8 week block if I were to use that. For myself, a 20 week run like that, and possibly 1 higher mg cycle during the year would be how I'd do things.
As for supplements, a good quality whey isolate or whey matrix on the regular, a basic multi-vitamin such as Centrum (I just don't waste my money on “vitamin packs” I think they're bullshit and you piss it all out), glucosamine taken on the regular, digestive enzymes, and possibly 5,000-10,000mg/day creatine monohydrate.
I take stuff like this EVERY DAY, EVERY WEEK, EVERY MONTH. I rarely take anything over the counter that I'm just going to try for a “supplement cycle”. Any supplements I use are staples and they're factored into my monthly budget the same way a car payment would be.
As far as I'm concerned, the only major changes in the bodies over the past 20 years would be from HGH and insulin. Take out those resources, and the bodies would have never gotten much different than the Golden era. So I just don't spend a lot of money on supplements that are “new and cutting edge”.
Now, if you aren't done growing yet, then you need to keep hammering away and eat, eat, eat!!! Someone with at least 5-8 years in the gym would be a candidate for “walking the line”. If I tried to walk the line at 180 lbs then I would have never made it to 220 lbs.
Don't neglect athleticism!
It's my personal opinion that a lean 210-220 lbs is the perfect combination of size/definition, as well as athleticism!! Athleticism is so important now, because a lot of bigger guys just don't have that anymore.
I still swim laps, ride my mountain bike, and I can still run. I still swing a golf club, throw a baseball or a football, and I can ice skate and rollerblade fairly well. Do not let the size hinder you from doing things, your lack of athleticism and flexibility will only lead to far greater chances of injury.
MMA would also be a great extra curricular activity to complement bodybuilding. you need to be able to kick, strike, and be flexible on the ground for MMA, training in this fashion would help you keep grounded while trying to further develop your body.
There is no point in building a powerful looking physique that is utterly useless for other activities!!!
I practice walking straight and not like a penguin, I keep my quads proportionate to my frame (a defined 27″), and I try and keep a tighter waist. A gorilla-like ass and walking like you wobble just looks fucking stupid to me.
I used to walk that way when I was up around 265 lbs at 5'9″, and I wouldn't realize how bad it was until I saw myself on video. I try to keep it so I can still wear a pair of dress pants or khaki's if I had to. Yes, my suits will always need to be altered because of the shoulder to waist drop, but other than that I can usually fit into a lot of normal clothes.
I wear an XL size T-shirt and it's snug, but I like my clothes form fitting. I think that nice clothes that you can still fit into with a good physique commands more respect than being a walking block. This is where “sculpting your body” makes good sense.
If doing squats is making your ass grow too much, then go to leg presses for awhile. Quit listening to some of these idiots and start sculpting your body!!
Walk the line!!!