If you are not interested in making big gains, the diet and training is all you need. If you want to use a cycle, 500mg test is plenty and I would go for 12 wks. Winstrol isn't a great compound for muscle gains but you can add it in, if you really wanted to. Personally, I would save winny for a cutting phase, but if you wanted to run it, 50mg ED for the last 6 wks would be good. Also, don't forget about using an AI. I think adex is the best. .5mg 2 wk to EOD, as needed. And 2 wks after your last shot, don't forget to start PCT