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Time to go get a pro card - LOG

insanityapproved

insanityapproved

New member
Hello all fellow bodybuilders,


After a relatively long bulking season it's time for me to take things seriously again and slowly start dieting down. Even though my first show this year will be in october I am aiming to get as lean as possible and maintain it throughout the summer. What I have learned from experience is that the leaner I am able to stay during offseason, the better I step on stage, not to mention avoiding total exhaustion due to extreme dieting for the last 2 months prior to each show. The biggest mistake I was doing when I started competing at the highest level is letting my diet too loose in offseason. When the last show for that season was over, I would go and pig out like there is no tommorow for weeks on end. This might be fun for an occassional competitor who is looking for some fun (sure is fun eating when you are finally allowed) but not as much when you have 3-5 shows per season to attend and have to stay contest lean for 2-3 months at a time.

So what I do now is short recomp-like cycles throughout the whole year (some guys call it mini bulks / mini cuts , alltho I find myself being able to gain a considerable amount of muscle mass while losing fat in the process if everything is planned properly.

First show this year for me will be in October so there is plenty of time to get 100% ready

A little bit about me, I'm 29 and competing at the IFBB level since 2006. So far I have won 14 first places on the amateur level. My main goal right now is to get a pro card in the next 2 seasons.
I will be also starting my own online blog in the next few days where you'll be able to find some cool articles on various topics, mostly related to chemical enhancement, dieting and training along with some other cool stuff. I'll make sure to post it up here (but have to check if it's not against the rules first :D ) Let me also mention that I'm not in any way sponsored by any supplement company and therefore you will hear no bullshit advice or recommendations on using specific supplements. I also do not know any sources for obtaining steroids or any other substances. This sport is my passion and not my way to make money so all you'll ever get from me is honest advice.


Otherwise I work as a personal trainer and nutritional consultant. I have had many successful clients in the past, most people who turn to me for advice or PT are either newbie fitness or bodybuilding competitors or fitness models. I don't have any experience with powerlifting and have never had any clients with such goals so regarding this you should probably be looking for advice somewhere else J


Current stats:
- 6 ft
- 260lbs
- 10-12% BF

Goal by June 15th
- stay at the same weight while losing 10-12lbs of fat , meaning getting down to 5-7 % BF
- focus on improving lagging muscles – mainly abs and upper pecs

Gear:

1-8 Trenbolone acetate 50mg / day
1-8 Drostanolone propionate 100mg / day
1-8 Testosterone propionate 50mg / day
1-8 Testosterone suspension 50mg / day
1-4 Oxandrolone 40mg / day
4-8 Oxandrolone 80mg / day
1-4 Winstrol depot 50mg / day
1-8 Albuterol 36mg / day
2,4,6,8 Ketotifen fumarate 2mg / day

GHRP-2 100mcg / day
Ipamorelin 300mcg / day
CJC – 1925 ND 100mcg / day
Pramipexole 0,2mg / day



Diet:

Intermittent fasting style diet (16 hours fast / 8 hours eating , fasted workouts). I will not go into details about this protocol as there are tons of articles about it all over the net. And you'll find some interesting articles of mine on my blog when it's finally up.

Nutrient intake / day:
- 500g protein
- 400g carbohydrates
- 50g fats

Protein sources are lean meats, egg whites, whey protein, low-fat curd cheese, yogurt
Carbs sources are veggies and fruits, oats, rice, yogurt
Fats sources are fish oil, macadamia nut oil, fish, olive oil, walnuts

I got rid of my lactose-fructose-phobia a long time ago and I'm glad I did. Has no effect on my form whatsoever but makes eating much more fun as I've loved fruit and dairy since I was a kid. I also always make sure I eat at least 4lbs of veggies per day no matter what my goal is, except for the last days prior to shows. Most people underestimate the importance of proper nutrition which comes into play as even more important when on a steroid cycles. Want to cleanse your body? Need liver support? Antioxidants? Better digestion? Improved cholesterol levels? Vegetables will provide all of that. But surely eating 100 grams of broc per day isn't going to have much effect, just like you won't try bulking with 10mgs of steroids per day. Your body needs real food to function properly. I hate it when I see kids trying to bulk up, living on protein bars and weight gainer shakes. The only thing you're going to achieve with such diet is possible long term digestive issues and malnutrition as long as you don't supplement your diet with a whole bunch of micronutrients and fiber.


Training:

A: Legs + abs
B: Chest + bis
C: Back + abs
D: Delts + tris
E: HIIT + abs
F: whole body volume workout
G: 120mins LISS cardio

I'll be doing 40mins medium intensity cardio post every workout

Again, I won't go into detail on my workout routine over here, you'll be able to read more about that on my blog ;)


That pretty much covers it, but as usual I probably forgot some stuff so I'll just edit and add them in when I remember lol


Comments, critique and question appreciated!
 
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Wow can't wait to see your end result! Im Subbed to follow!! I can only imagine what we all can learn from you!
 
JEsus how does anyone afford to buy all the food and gear necessary for that level. must cost a shit load
 
-SD- said:
JEsus how does anyone afford to buy all the food and gear necessary for that level. must cost a shit load
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I often get those questions bro.

I always tell people that instead of constantly thinking how to save money and how everything is expensive reconsider your life strategy and start focusing on making more!

I left my parents at 19 as broke as I could get. I worked night shifts so I could afford my gym membership and my diet consisted mainly of chicken liver, rice, eggs and full fat milk ... I kept listening, reading and learning from successful guys. I was always the annoying, hyperactive dude with neverending curiosity. But it got me where I am now.
 
insanityapproved said:
I often get those questions bro.

I always tell people that instead of constantly thinking how to save money and how everything is expensive reconsider your life strategy and start focusing on making more!
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easier said than done when youre trying to also focus on....bodybuilding haha
 
-SD- said:
easier said than done when youre trying to also focus on....bodybuilding haha
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Wrong again! :)

No one needs to plan their lives around bodybuilding. It can actually be detrimental to your progress thinking about it too much. Some guys think they have to live and breathe for it 24/7, constantly coming up with "new ideas and strategies", constantly changing things and at the end they find themselves unable to stick to a plan for more than a week. This is surely detrimental to your progress.

Some of my clients keep complaining about constantly feeling hungry on a diet (especially the female part) ... Well no shit you're hungry if you stay at home watching cooking shows on TV instead of doing something productive. When in the gym, leave other stuff outside. When outside the gym, get a diet plan and stick to it and wait for results. Simple as that.-
 
All depends on the schedule unfortunately. Sometimes 5hours is the most I can fit in, but when I have enough time I like to get about 8

One of the main things I love about intermittent fasting is it allows me to sleep better when dieting because I get to eat a lot pre-bed so I never go to sleep hungry. I remember back in the old days when I was dieting the traditional way (6-8 meals/day) ... Looking at the clock and it's 6 PM and you realise you are already through 80% of your calories for the day ... and hungry as shit .. worst feeling ever :D
 
I'm am definitely in to learn from a true pro, and take in as much as possible while watching you transform your physique which is absolutely phenomenal.

Quick question...is intermittent fasting something you continuously follow?..or is just when you diet for contest prep?

I have been an avid IFer for well over a year through mostly recomp, but also cuts and bulks....and why I ask. Many people think that you can't gain muscle easily on the diet (which I know you can obviously)
 
If I wanted to gain a considerable amount of weight I would most likely turn to traditional ways of bulking. But right now my goal is to remain as lean as possible all year round and it seems like IF serves that purpose perfectly well.

So if someones goal is to put up as much weight as possible then IF is not a good option. But I believe at the end the result would be pretty much the same - you either bulk up slowly and stay lean in the process or bulk heavily and put on more weight (which is mostly fat, and when you cut it off you end up the same as you would if you would have taken things easy or even worse) .

What I'm getting at is that most people consider more weight gained = better bulk, which is obviously not true. Unless you want to end up looking like a sumo that is
 
Definately IN. Just turned 20 last month n have the same long term goal for myself bro. Thanks for sharing usefull info
 
Good luck on getting your pro card bro. I know people that have tried and failed to get there pro card but with your stats at your age with your success and knowledge I have no doubt that you have a pro card in your near future.
 
Injected today and I can already feel winstrol kicking in - slightly motivated, energized and irritable feeling . Any1 else gets this with winny? This steroid tends to give me strongest emotional sides, much more so than tren, even though they make me feel similar.

So funny lol, I come to the gym and when I'm leaving everyone is like "so you're back on bro" .. I guess everyone notices the difference in my behaviour . Typically when off cycle I like to chat with people at the locker room etc. but when on (esp. like I mentioned, with winstrol or trenbolone) I just love to put my headphones on and turn up volume to max and don't give a fuck about anything :D
 
insanityapproved said:
Wrong again! :)

No one needs to plan their lives around bodybuilding. It can actually be detrimental to your progress thinking about it too much. Some guys think they have to live and breathe for it 24/7, constantly coming up with "new ideas and strategies", constantly changing things and at the end they find themselves unable to stick to a plan for more than a week. This is surely detrimental to your progress.

Some of my clients keep complaining about constantly feeling hungry on a diet (especially the female part) ... Well no shit you're hungry if you stay at home watching cooking shows on TV instead of doing something productive. When in the gym, leave other stuff outside. When outside the gym, get a diet plan and stick to it and wait for results. Simple as that.-
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Words of wisdom bro! Had a friend place second at teen nationals, trained since he was 14 years old. He was set to go pro early, but he got burned out because he lived it 24/7. One day, he just came into the gym, told everyone he was finished, and that he was joining the U.S. Army. He exchanged his dumbbells for a SAW (squad automatic weapon). And went to war during the invasion of Iraq, siege of Fallujah, et cetera.

And by the way, you've got some excellent symmetry on your back, good luck with your competing.
 
I actually noticed that winni gave me the most mood change as well, made me feel like a savage. Stuff does wonders but it's too harsh on my joints wish it wasn't stuff transformed my body
 
Best thing I ever did for my joints was getting rid of the fear of estrogen. I always let it rise up to 70 during cycles and my joints are so much healhier and so are my blood lipids ... I too was once hooked on estrogen-related broscience (estrogen will make you gain fat, will make you bloated, will make your nuts fry, will make you depressed blah blah) Estrogen is an essential hormone in the body just like testosterone is and males need it too and it's there for a very good reason! It is essential to keep your joints and bones healthy, maintain proper electrolyte balance, it will improve your HDL:LDL ratio, you'll have healthier hair, skin, improved cognition and working memory ........ list goes on
 
subbed. Good luck with the pro card man. I hope to be where your at in the next 5 years so I hope you stick around Elite so I can watch and learn.

haha I changed my avi to my back dub bi. :( time to go cry myself to sleep:worried:

damn, good motivation for me lookin at that level
 
insanityapproved said:
Best thing I ever did for my joints was getting rid of the fear of estrogen. I always let it rise up to 70 during cycles and my joints are so much healhier and so are my blood lipids ... I too was once hooked on estrogen-related broscience (estrogen will make you gain fat, will make you bloated, will make your nuts fry, will make you depressed blah blah) Estrogen is an essential hormone in the body just like testosterone is and males need it too and it's there for a very good reason! It is essential to keep your joints and bones healthy, maintain proper electrolyte balance, it will improve your HDL:LDL ratio, you'll have healthier hair, skin, improved cognition and working memory ........ list goes on
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So do u still use an AI on cycle? And if so at what dose? Cheers bro
 
antone000 said:
So do u still use an AI on cycle? And if so at what dose? Cheers bro
Click to expand...

Depends on how much test I use. Thing about it is everyone is different and the only way to know is to run regular tests to check your E2.

For example one may have E2 level of >100 with using 500mg's of test per week without an AI, and some other guy might have it below 50. Many factors come into play here: age, amount of bodyfat, nutrition, other hormones, genetics , ...

Typically I'm very estrogen prone so I usually use a tiny dose of exemestane throughout cycles. IMO it is the only AI worth using. I stay far away from anastrozole or tamoxifen, let alone letrozole which should never be used for BB purposes.
 
Another thing - for guys that believe they are "gyno prone":

1. If you always get gyno related issues on test cycles, stop using so much damn test ... plenty of other options with lower aromatase affinity to stack it with out there
2. If this is your first cycle and you're not sure if you're "gyno prone" you must never EVER use long esters of test for your first cycle. .. I can't stress this enough .. A problem occurs, sides get too much to take, gyno issues .. Just lower the dosage or stop the cycle and the stuff is out within a few days (prop) and with long esters that most guys use it takes weeks. Then they come to the forum crying about sensitive nipples and have to spend even more dough and further torture their bodes by using letro to get rid of it .. This is not the way it should be done.
 
It will lower all of your estrogens more evenly that anastrozole. Studies have shown adex to lower estrone levels to undetectable levels even at rediculously low doses, which is not what you're after. And most guys have to use too much of it to get the desired effect on lowering E2 which is what we're after here

And this all leads to less long term sides (regarding blood lipids, bones etc.)

Personally I have never heard of anyone who has tried aromasin to want to go back to adex because they simply realise it works better and with less sides. ... and that's true

The main reason why most people use adex is well because most people use adex .. (And the guy at the gym who is huge told them so)
 
God damn I just got up 1hr ago and feeling pumped from doing nothing ... Missed that feeling so much lol

Gonna kill those pecs today so hard I can feel it already :)
 
after viewing your profile that's one of the best backs i've seen in a long time, I'd say your ready!
 
insanityapproved said:
It will lower all of your estrogens more evenly that anastrozole. Studies have shown adex to lower estrone levels to undetectable levels even at rediculously low doses, which is not what you're after. And most guys have to use too much of it to get the desired effect on lowering E2 which is what we're after here

And this all leads to less long term sides (regarding blood lipids, bones etc.)

Personally I have never heard of anyone who has tried aromasin to want to go back to adex because they simply realise it works better and with less sides. ... and that's true

The main reason why most people use adex is well because most people use adex .. (And the guy at the gym who is huge told them so)
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I use Adex becase I can split the pills into 4 and 1 pack will last a cycle but if you're saying that aromasin is better (and obviously you should know I'll switch)
 
im definitely in on this one bro... i think you and i would get along real well... we have a lot of the same beliefs... good luck with everything man... i know you'll kill it!
 
the small soldier said:
I use Adex becase I can split the pills into 4 and 1 pack will last a cycle but if you're saying that aromasin is better (and obviously you should know I'll switch)
Click to expand...

I get exemestane powder and homebrew it at a concentration of 5mg/ml ... easier dosing ;)


Thanks Dylan and RADAR, appreciate your support. From what I've read on here so far you two guys seem very knowledgeable on this stuff (which is rare nowadays, unfortunately ... )

Ronnie said: "Everybody wants to be a bodybuilder but nobody wants to lift no heavy ass weights,"

.... and I would add to that: "Everybody wants to be a bodybuilder but nobody wants to do any damn research and read"
 
How long have you been doing the intermittent fasting? What do you think about being in ketosis for the 16 hour fast? I've been trying it last couple months. Seems to work well, I use a small scoop of na-r-ala powder to drop my blood sugar and MCT oil to get ketosis going right before I go to bed (2 hours after last meal) and ketone strips the next morning show i'm in ketosis. Seems like it would save some muscle during the fast and burn bodyfat, what do you think?
 
Ketosis is no magic and you won't get deep enough during the fast anyway, unless you eat keto sytle at your meals. And even that way, keto diet and IF do not go well together (because big meals as we eat on IF will interfere with ketosis because of the huge insulin release ... You may think that if you don't eat carbs your insulin won't go up but that's far from the truth, big protein meals can also elevate insulin substantially)

So if you want to do a ketogenic diet I suggest you stick to lots of small meals throughout the day. In fact the more the better. Have a little protein and fat in each of them. Avoiding big portions of protein eaten at a time will keep your insulin low which will cause ketosis .. Now jumping in and out of ketosis every day is not going to be of much benefit, in fact most people feel like shit because of it

And throw those god damn keto strips away. The only thing they are showing you is that you are dehydrated and need to drink more as you shouldn't be pissing out ketones so concentrated no matter what kind of diet you are on
 
I am definitely subbed on this bro! In to sit back and learn. Your physique is incredible right now. Cant wait to see what the future holds.

Sent from my DROIDX using EliteFitness
 
A thing I would like to mention about IF and peptides. Anyone considering using growth hormone releasing agents should consider an IF style diet aswell. The effect of those peptides is so dramatically increased when fasted it's almost unbelieveable. I was using 200 GHRP-2 and CJC and started suffering GH symptoms - numb hands, back pain, headaches ... So I had to lower my dosages. I take it post workout with some huperzine A and while still fasted for 16 hours and then go do my cardio. I start sweating and shaking like nothing I've ever tried before in my life. This was almost non existent when I was eating pre workout and took those peptides post. It aids my recovery dramatically and the effects I get are more then enough for me so I don't need any additional HGH . The stuff might also elevate your prolactin levels tho so I suggest any1 using it to incorporate a tiny dose of cabergoline or pramipexole
 
insanityapproved said:
I get exemestane powder and homebrew it at a concentration of 5mg/ml ... easier dosing ;)


Thanks Dylan and RADAR, appreciate your support. From what I've read on here so far you two guys seem very knowledgeable on this stuff (which is rare nowadays, unfortunately ... )

Ronnie said: "Everybody wants to be a bodybuilder but nobody wants to lift no heavy ass weights,"

.... and I would add to that: "Everybody wants to be a bodybuilder but nobody wants to do any damn research and read"
Click to expand...


thanks bro.. yes unfortunately very rare! if you ever need anything along the way, let me know if i can ever help you in any way... i wish you nothing but the best... you will achieve your goal, i have no doubt!
 
Subbed in my brother, as I am looking to get back on stage this year as well...what show are you doing in October? That is the same month I am thinking of doing the San Francisco NPC...I have nowhere near as many shows under my belt as you, but I have placed three 2nd places and one 1st place, but will now will compete in masters since I am 41...wish we went to the same gym, I need a training partner lol! You will get your pro card bro, you are the total package from what I just read...would love to bounce shit off of you when I'm ready to really get serious...kill it bro!

Sent from my DROID BIONIC using EliteFitness
 
muscleaddiction said:
Subbed in my brother, as I am looking to get back on stage this year as well...what show are you doing in October? That is the same month I am thinking of doing the San Francisco NPC...I have nowhere near as many shows under my belt as you, but I have placed three 2nd places and one 1st place, but will now will compete in masters since I am 41...wish we went to the same gym, I need a training partner lol! You will get your pro card bro, you are the total package from what I just read...would love to bounce shit off of you when I'm ready to really get serious...kill it bro!

Sent from my DROID BIONIC using EliteFitness
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I'll be attending the Arnold Classic Europe which will be held in Madrid on Oct. 12-14th :)

Too bad I don't live in the US, would love to tho ... A friend of mine who is often there tells me about all those crazy gyms you have there .. Well not that that's the most important thing, as I always say: you don't need fancy equipment to bust your ass . All I have available in my gym is about 8 useful machines, a squat rack, a bench and a bunch of dumbells. And that's all you need to train, no matter what your goals and at what level you are. :)

I base my workouts on compound movements and let the girls who are trying to "tone up" sit on those machines, texting someone on their cell phones while trying to exercise :D
 
insanityapproved said:
I'll be attending the Arnold Classic Europe which will be held in Madrid on Oct. 12-14th :)

Too bad I don't live in the US, would love to tho ... A friend of mine who is often there tells me about all those crazy gyms you have there .. Well not that that's the most important thing, as I always say: you don't need fancy equipment to bust your ass . All I have available in my gym is about 8 useful machines, a squat rack, a bench and a bunch of dumbells. And that's all you need to train, no matter what your goals and at what level you are. :)

I base my workouts on compound movements and let the girls who are trying to "tone up" sit on those machines, texting someone on their cell phones while trying to exercise :D
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I feel you bro! Yeah, gyms turned into fitness clubs/Zumba dance class...anyway I have 2 gyms, a 24 hour key card gym local, and the gym I have been a member at for 18 years, Powerhouse Gym...all old school racks, leg presses, hack & seated squat, T-bar row, all kinds of fun stuff...that is where I do legs, chest, and back. The New Year resolution people have left, and it is business as usual again. Will be following you across the ocean bro...do us proud!

Sent from my DROID BIONIC using EliteFitness
 
Awesome thread man. Please keep us updated and give us the truth on what you're using. Also, more pics!

Great philosophy on staying lean year round and "growing into the show." This is how most of the big boys do it. The ones who stay lean year round come in HARD and shredded for the show and usually don't suffer from distended bellies. Keep it up man, looking forwards to reading the rest of your journey. You are hoping to compete at like 245lbs or so?

My goal by october is 6%bf at 225-230 so I'll be trying my best right along with you...except I won't be on stage lol.
 
Gave you the absolute truth about what I am using you can have my word bro ... Experiences from the past when I was too young and too stupid and didn't want to listen to anyone thought me the hard way that more isn't neccessarily better... This is the main reason why I'm staying away from some stuff, esp. HGH which got me some nasty permanent sides. Since I was a kid I was the most competitive guy around, always trying to be the best at everything. It was the same when I started with this sport, all I would see in front of me were my goals and I didn't want to think about anything else, even though other people warning me I kept saying "that's just what you gotta do". Now I look at it a bit different ... I have a great life outside bodybuilding, a great girlfriend who I'm planning to get married with some day .. I don't want to permanently damage my health further even if it means I'll never get that pro card
 
Good luck buddy, and some good reads.

I've read good things about the intermittent fasting, but I'm reluctant to try it. Do energy levels go up and down throughout the day? I'd be irritated as hell being hungry all day...

You've got a good physique as well, I appreciate you not overdoing it... but since you want to go pro, why dont you run some longer cycles?
 
insanityapproved said:
Gave you the absolute truth about what I am using you can have my word bro ... Experiences from the past when I was too young and too stupid and didn't want to listen to anyone thought me the hard way that more isn't neccessarily better... This is the main reason why I'm staying away from some stuff, esp. HGH which got me some nasty permanent sides. Since I was a kid I was the most competitive guy around, always trying to be the best at everything. It was the same when I started with this sport, all I would see in front of me were my goals and I didn't want to think about anything else, even though other people warning me I kept saying "that's just what you gotta do". Now I look at it a bit different ... I have a great life outside bodybuilding, a great girlfriend who I'm planning to get married with some day .. I don't want to permanently damage my health further even if it means I'll never get that pro card
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Bro with this kind of attitude you are a credit to this sport. I appreciate you being here and sharing the knowledge you have gained along the way. I don't think you earning a pro-card is going to be that difficult with the physique you currently have. My trainer has his and at his biggest he didn't look as good as you do now IMO. Thanks again for being here and being a part of EF.
 
UA_Iron said:
Good luck buddy, and some good reads.

I've read good things about the intermittent fasting, but I'm reluctant to try it. Do energy levels go up and down throughout the day? I'd be irritated as hell being hungry all day...

You've got a good physique as well, I appreciate you not overdoing it... but since you want to go pro, why dont you run some longer cycles?
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Funny thing is that I feel exactly the opposite on IF - relaxed but tons of energy during the day due to elevated levels of catecholamines .. Fat loss is easier ( IE lean gains --> recomping ) .. And most important thing about it for me? It's helluva fun! :) You fast during the day and save lots of precious time by not having to think about when your next meal is going to be or if you got a longer trip to do for the day you don't have to take any annoying tupperware with you . (I remember my old days when I thought I had to eat every 2-3 hours and was constantly stressed about when and how I'm going to manage to do it) .. Now I do my work during the day, workout, and then come home and relax and have an awesome huge dinner where I can eat till full. And then some more before bed. And I always sleep like a baby no matter how hard I'm dieting because I never go to bed hungry.

And add some good fat burner like albuterol which is my fav by far to that fasting period and you'll be losing fat like never before in your life
 
1. So you fast throughout the day? How long do you go without eating?
2. What are your opinions on training bi's twice a week? Useful? Or is it better to let them rest?
 
@swolnutz

1. yes, I fast for about 16hrs, that is from waking up until evening
2. Trial and error. Everyone has to figure that for himself. Personally I find it's too much for me. Some guys can do it and grow tho. You have to find that out for yourself as we have different genetics and different recovery abilities.
 
insanityapproved said:
@swolnutz

1. yes, I fast for about 16hrs, that is from waking up until evening
2. Trial and error. Everyone has to figure that for himself. Personally I find it's too much for me. Some guys can do it and grow tho. You have to find that out for yourself as we have different genetics and different recovery abilities.
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this is great advice and i wish people would realize that... just because something works for one person does not mean it will for the next... trial and error is a big part of it... a prime example... for you, it doesn't work and it's too much... when i train each muscle group twice in a week i get great results... it doesn't mean my way or your way is right, but its right for US and thats what its all about...
 
insanityapproved said:
@swolnutz

1. yes, I fast for about 16hrs, that is from waking up until evening
2. Trial and error. Everyone has to figure that for himself. Personally I find it's too much for me. Some guys can do it and grow tho. You have to find that out for yourself as we have different genetics and different recovery abilities.
Click to expand...

I suggested that first comming here except i was recommening 14 hrs everyone kept carring on about haow catabolic it was i just gave up.
 
That my friend is broscience. Sure the fasting phase will be more catabolic then if you were eating during that time BUT what most people forget about is that fat loss is a catabolic process aswell .... Wanna stay anabolic 24/7 ? Forget about getting lean ...

And after the catabolic (fasting) phase comes the super anabolic (feeding) phase. You workout fasted which dramatically improves insulin sensitivity and you deplete quite a lot of your glycogen ... Then you have the biggest meal of the day post workout. This is the super window of anabolism and your body will use most of the nutrients consumed at that time to replenish muscle glycogen and for muscle growth. In such conditions there is no way it could end up stored as fat (unless you would be grossly overeating that is)

Muscle growth is not about staying anabolic 24 hours a day, it's about "anabolic minus catabolic" . Stay in the anabolic area too long and you'll gain muscle but unfortunately also lots of fat. stay in the catabolic for too long and you'll lose (also, both muscle and fat) It's all about finding just the right balance
 
insanityapproved said:
That my friend is broscience. Sure the fasting phase will be more catabolic then if you were eating during that time BUT what most people forget about is that fat loss is a catabolic process aswell .... Wanna stay anabolic 24/7 ? Forget about getting lean ...

And after the catabolic (fasting) phase comes the super anabolic (feeding) phase. You workout fasted which dramatically improves insulin sensitivity and you deplete quite a lot of your glycogen ... Then you have the biggest meal of the day post workout. This is the super window of anabolism and your body will use most of the nutrients consumed at that time to replenish muscle glycogen and for muscle growth. In such conditions there is no way it could end up stored as fat (unless you would be grossly overeating that is)

Muscle growth is not about staying anabolic 24 hours a day, it's about "anabolic minus catabolic" . Stay in the anabolic area too long and you'll gain muscle but unfortunately also lots of fat. stay in the catabolic for too long and you'll lose (also, both muscle and fat) It's all about finding just the right balance
Click to expand...

Do you follow IF both bulking and cutting? Just cutting? Also does IF equally well for someone natural vs on gear? Just curious. I'm considering doing IF for about 4 weeks while I take my SARMS which will be inbetween powerlifting meets for me. After the sarm run i'll be going all natural and bulking up/carb loading for my july meet
 
Like I stated in my first post, I don't "bulk" or "cut" . I build my physique.

IF is great for a natty aswell but in this case it should be used only and again only for cutting. You will not gain on it without gear that is a fact. But as a dieting method it can be very useful
 
RADAR said:
I suggested that first comming here except i was recommening 14 hrs everyone kept carring on about haow catabolic it was i just gave up.
Click to expand...

You recommended the drag curls long ago. Those blast the sh*t outta the biceps.
 
insanityapproved said:
That my friend is broscience. Sure the fasting phase will be more catabolic then if you were eating during that time BUT what most people forget about is that fat loss is a catabolic process aswell .... Wanna stay anabolic 24/7 ? Forget about getting lean ...

And after the catabolic (fasting) phase comes the super anabolic (feeding) phase. You workout fasted which dramatically improves insulin sensitivity and you deplete quite a lot of your glycogen ... Then you have the biggest meal of the day post workout. This is the super window of anabolism and your body will use most of the nutrients consumed at that time to replenish muscle glycogen and for muscle growth. In such conditions there is no way it could end up stored as fat (unless you would be grossly overeating that is)

Muscle growth is not about staying anabolic 24 hours a day, it's about "anabolic minus catabolic" . Stay in the anabolic area too long and you'll gain muscle but unfortunately also lots of fat. stay in the catabolic for too long and you'll lose (also, both muscle and fat) It's all about finding just the right balance
Click to expand...

I cant believe I have never really read about this. It seems genius and makes perfect logical sense.

BTW, this is the most inspiring thread I have read in a very long time!!:evil:
 
insanityapproved said:
That my friend is broscience. Sure the fasting phase will be more catabolic then if you were eating during that time BUT what most people forget about is that fat loss is a catabolic process aswell .... Wanna stay anabolic 24/7 ? Forget about getting lean ...

And after the catabolic (fasting) phase comes the super anabolic (feeding) phase. You workout fasted which dramatically improves insulin sensitivity and you deplete quite a lot of your glycogen ... Then you have the biggest meal of the day post workout. This is the super window of anabolism and your body will use most of the nutrients consumed at that time to replenish muscle glycogen and for muscle growth. In such conditions there is no way it could end up stored as fat (unless you would be grossly overeating that is)

Muscle growth is not about staying anabolic 24 hours a day, it's about "anabolic minus catabolic" . Stay in the anabolic area too long and you'll gain muscle but unfortunately also lots of fat. stay in the catabolic for too long and you'll lose (also, both muscle and fat) It's all about finding just the right balance
Click to expand...

This is VERY true. Great post.
 
The whole "you burn up muscle after 4 hours and go into starvation mode" it just isn't true, the body can go MANY hours without gobbling up muscle, it really depends on the individual, their body composition, hormone levels, ambient temp, etc. I think I'll try IF when I run my Sarms and see how that goes.
 
the small soldier said:
The whole "you burn up muscle after 4 hours and go into starvation mode" it just isn't true, the body can go MANY hours without gobbling up muscle, it really depends on the individual, their body composition, hormone levels, ambient temp, etc. I think I'll try IF when I run my Sarms and see how that goes.
Click to expand...

Its working great for me, have dropped around 8 lbs in 4 weeks so far, a nice steady 2 lbs a week...loving IF!

Sent from my DROID BIONIC using EliteFitness
 
A thing I was thinking about today ... Many guys at the gym I see them chatting between sets - about work and parties and whatever else (I don't care anyway) ...

A thing I can never stress enough:
FOCUS ON YOUR TRAINING WHEN YOU ARE AT THE GYM!! Leave your thoughts about work, wife, kids or whatever else you have on your mind that time .. Leave it in the locker room. Take your mind off it. Focus on your exercise! Always imagine in your head how your muscle is pulling that movement. The brain-muscle connection is the single most important thing that WILL determine your level of progress. You will never truly hit that muscle if you keep thinking about stupid shit while performing that exercise. Squeeze the muscle you're training before you start doing the movement. Squeeze it as hard as possible even during movements ... Imagine like you see it working.

This is the most important thing of them all when it comes to training. No training routine will work well without this. And if you are not sure exactly which muscle does which movement please .. Take that precious time and go read some basic anatomy. It will help you take your workouts to the next level.
 
insanityapproved said:
That my friend is broscience. Sure the fasting phase will be more catabolic then if you were eating during that time BUT what most people forget about is that fat loss is a catabolic process aswell .... Wanna stay anabolic 24/7 ? Forget about getting lean ...

And after the catabolic (fasting) phase comes the super anabolic (feeding) phase. You workout fasted which dramatically improves insulin sensitivity and you deplete quite a lot of your glycogen ... Then you have the biggest meal of the day post workout. This is the super window of anabolism and your body will use most of the nutrients consumed at that time to replenish muscle glycogen and for muscle growth. In such conditions there is no way it could end up stored as fat (unless you would be grossly overeating that is)

Muscle growth is not about staying anabolic 24 hours a day, it's about "anabolic minus catabolic" . Stay in the anabolic area too long and you'll gain muscle but unfortunately also lots of fat. stay in the catabolic for too long and you'll lose (also, both muscle and fat) It's all about finding just the right balance
Click to expand...





Couldn't have said it better myself!
 
RADAR said:
Couldn't have said it better myself!
Click to expand...

I love learning, anyway question...I am currently fasting from 8 pm to 12 noon (16 hours), and start feed at noon, although I train at 4:30 am, fasted cardio and weights (the weights fasted is rough sometimes, but hey) and won't have anything post workout except BCAAs preferrably Gear, but have had to settle for another brand, and Powerchews BCAAs...is my timing all fucked up then? The way I have it scheduled now makes perfect sense for me, but I feel I am not doing my muscles justice by not having a post workout shake...should I adjust hours, or will having a shake kill the fast and lessen the effect? Always wondered this for the past 4 weeks but never asked duh! Its cool bcuz right now the muscle feel hell of full since my feed ended 53 min ago, and am ready for sleep. Just curious if a shake is that detrimental to the fast considering the 45 minute window...thanks, great thread by the way bro, great info from it! Insanity...you have a good head on your shoulders bro!

Sent from my DROID BIONIC using EliteFitness
 
If your main goal is fat loss such method is extremely effective. Post workout fasting is the single most effective fat burning method because of the increased level of catecholamines in your body you will be burning fat even by just sitting down. Yes, a shake will be detrimental from that viewpoint.

However, if you are planning to "recomp" - ie gain muscle at the same time, this might not be such a good idea because it will be very catabolic. If your goal is to also gain muscle you have to make sure you eat that biggest meal post workout. Now that doesn't mean you have to rush home and catch the "anabolic window" like some bros think, 1-2 hours is perfectly fine, but more is not ok.
 
The funny thing about having a bit more knowledge on the subject ... Everytime I talk to some fellow competitors of mine, one of their first questions they ask is how is my coach/trainer lol ... And I tell them I don't need a coach, that I am my own coach .. Most of them then either think I'm joking around with them and keep laughing or start looking at me like I'm some weirdo lol

I've tried working with 2 trainers and we kept getting into fights because I didn't really like all of their ideas... I also had lots of consultations with Dave Palumbo years ago and I didn't like his attitude either. So then I decided I'll just keep learning and stick to what I think works best. And from that day I have been the most successful ever
 
insanityapproved said:
The funny thing about having a bit more knowledge on the subject ... Everytime I talk to some fellow competitors of mine, one of their first questions they ask is how is my coach/trainer lol ... And I tell them I don't need a coach, that I am my own coach .. Most of them then either think I'm joking around with them and keep laughing or start looking at me like I'm some weirdo lol

I've tried working with 2 trainers and we kept getting into fights because I didn't really like all of their ideas... I also had lots of consultations with Dave Palumbo years ago and I didn't like his attitude either. So then I decided I'll just keep learning and stick to what I think works best. And from that day I have been the most successful ever
Click to expand...

I think your physique speaks for itself. You clearly have a lot of Discipline AND knowledge, a dangerous and rare combination. If I decide to fully take a plunge from PL to BB I'll be sure to seek out your advice!
 
Dude you look FUK-IN AWESOME!!! but can I give you some constructive criticism?

HAMS BRO!!!!! get them hams up!!!! I think hamstrings are one of the muscle groups that can never look TOO big. It makes your legs LOOK bigger overall. It will give more balance to your physique.

again dont take this the wrong way, tryin to give you pointers from a FAN and fellow competitors point of few.

Fan of your physique bro, would just be a bigger fan with bigger hams. haha
 
@ wcjc - yup, my hams are lagging a bit and that's what I'm working on atm. The biggest problem are my pecs (alltho it doesn't look like it from that perspective but from the front view they clearly look like they're lagging. I have what I call the "tall guys with long arms" syndrome :D Also when it comes to training, I'm a great puller and an awful pusher... My gym buddy who is 40lbs lighter than me can bench press 50lbs more than me (not that that's very important, but it also tells you a lot about your genetically weak body parts)
 
insanityapproved said:
@ wcjc - yup, my hams are lagging a bit and that's what I'm working on atm. The biggest problem are my pecs (alltho it doesn't look like it from that perspective but from the front view they clearly look like they're lagging. I have what I call the "tall guys with long arms" syndrome :D Also when it comes to training, I'm a great puller and an awful pusher... My gym buddy who is 40lbs lighter than me can bench press 50lbs more than me (not that that's very important, but it also tells you a lot about your genetically weak body parts)
Click to expand...


Ya man I feel ya on the pecs. I see that yours are laggin a bit as well, but not too bad. no offense bro, just trying to give you an honest opinion.

I think we have SIMILAR structure and I feel I have that same syndrome. haha I feel like my arms are REALLY long and my chest is lagging as well.

The only thing that makes me feel good, is USUALLY, a long muscle belly means greater room for growth. And I have pretty long arms like you, but they def have a long way to go.
 
Im loving this thread. Just want to let you know and ask you to keep it updated.

Good Luck. I wish you the best!
 
insanityapproved said:
Like I stated in my first post, I don't "bulk" or "cut" . I build my physique.

IF is great for a natty aswell but in this case it should be used only and again only for cutting. You will not gain on it without gear that is a fact. But as a dieting method it can be very useful
Click to expand...

How long have you been dieting and training like this?
 
sterolizer said:
How long have you been dieting and training like this?
Click to expand...

about 3 years.

Now don't get me wrong , that does not mean I don't diet for a show. But staying lean all year round allows me to diet down relatively easily and in much shorter space of time. 4 weeks is all I need and I can go on stage any time of the year.
 
insanityapproved said:
about 3 years.

Now don't get me wrong , that does not mean I don't diet for a show. But staying lean all year round allows me to diet down relatively easily and in much shorter space of time. 4 weeks is all I need and I can go on stage any time of the year.
Click to expand...

do you feel that staying so lean is hindering your potential growth, or is the gear/diet/training enough to overcome the low BF and force your body to grow?
 
I don't grow much anymore anyway. I'm mainly focusing on improving my lagging bodyparts now as this is my nr. 1 priority right now. From everything I did and tried I can honestly say I don't believe I can grow much bigger now. I'm very close to my genetic plateau. Tried forcing it by many different diet and workout approaches, upped my gear dosages and even ran some quite rediculous amounts of HGH for quite a while and nothing did much. Sure I've "grown" for 20lbs when I upped my gear and calories but when I got into contest prep that year my weight was exactly the same as before the experiment. The weight I put on was nothing but water bloat and a layer of fat I got in the process. And this is the reason why I have decided to take things slowly. I don't weigh myself much anymore unless I need to, I work to see changes in the mirror as that's what important to me.

But of course - for a beginner starting his way into bodybuilding, this is not the way to do it. So don't get me wrong here. When I started I too did "bulk cycles" and continously kept getting bigger for several years. So yes if you want to compete in the heavyweight categories you're gonna need a few years of serious bulking! (that doesn't mean that you have to be bulking 365days per year , what it means is that you should be seeing a serious improvement and an increase in weight after each cycle (And by that I mean post cycle weight and not mid of course :)
 
insanityapproved said:
about 3 years.

Now don't get me wrong , that does not mean I don't diet for a show. But staying lean all year round allows me to diet down relatively easily and in much shorter space of time. 4 weeks is all I need and I can go on stage any time of the year.
Click to expand...

How much time did/or were you spending bulking before then?
 
Started in my teens but I wasn't that into bodybulding at that time. I just wanted to shape up a bit for girls and stuff :D I started seriously thinking about competing at 19-20 I think. I got up to about 195lbs as a natural
 
insanityapproved said:
A thing I was thinking about today ... Many guys at the gym I see them chatting between sets - about work and parties and whatever else (I don't care anyway) ...

A thing I can never stress enough:
FOCUS ON YOUR TRAINING WHEN YOU ARE AT THE GYM!! Leave your thoughts about work, wife, kids or whatever else you have on your mind that time .. Leave it in the locker room. Take your mind off it. Focus on your exercise! Always imagine in your head how your muscle is pulling that movement. The brain-muscle connection is the single most important thing that WILL determine your level of progress. You will never truly hit that muscle if you keep thinking about stupid shit while performing that exercise. Squeeze the muscle you're training before you start doing the movement. Squeeze it as hard as possible even during movements ... Imagine like you see it working.

This is the most important thing of them all when it comes to training. No training routine will work well without this. And if you are not sure exactly which muscle does which movement please .. Take that precious time and go read some basic anatomy. It will help you take your workouts to the next level.
Click to expand...


I couldnt agree with you more on this. A lot of people in my gym think I'm a dick, because I ignore themwhen they come up and I walk away while they are talking to get to another machine. I also refuse to take my headphones off a lot of times...lol.When I go to the gym I go to train, thats it. I put on my tunes, crank it up, get focused, and give it my all. I dont like interruptions.

Too many guys go there to chit-chat and ogle the girls on the treadmills. Not me
 
insanityapproved said:
I don't grow much anymore anyway. I'm mainly focusing on improving my lagging bodyparts now as this is my nr. 1 priority right now. From everything I did and tried I can honestly say I don't believe I can grow much bigger now. I'm very close to my genetic plateau. Tried forcing it by many different diet and workout approaches, upped my gear dosages and even ran some quite rediculous amounts of HGH for quite a while and nothing did much. Sure I've "grown" for 20lbs when I upped my gear and calories but when I got into contest prep that year my weight was exactly the same as before the experiment. The weight I put on was nothing but water bloat and a layer of fat I got in the process. And this is the reason why I have decided to take things slowly. I don't weigh myself much anymore unless I need to, I work to see changes in the mirror as that's what important to me.

But of course - for a beginner starting his way into bodybuilding, this is not the way to do it. So don't get me wrong here. When I started I too did "bulk cycles" and continously kept getting bigger for several years. So yes if you want to compete in the heavyweight categories you're gonna need a few years of serious bulking! (that doesn't mean that you have to be bulking 365days per year , what it means is that you should be seeing a serious improvement and an increase in weight after each cycle (And by that I mean post cycle weight and not mid of course :)
Click to expand...


At 26 years old one injectable bulk cycle under my belt 4 years ago. Currently 5'6 205 at 14% BF what do you think I'll be able to do bodybuilding wise (currently I compete powerlifting) with a trainer and a solid diet/BB training plan.

here are two pics from this morning One first thing:
http://i6.photobucket.com/albums/y244/nodath/workout/IMG_2250.jpg

this one after my workout:
http://i6.photobucket.com/albums/y244/nodath/workout/IMG_1995.jpg

I'm just asking for your honest opinion and where I would go from a bodybuilding standpoint I trust your opinion and assessment.
 
@ soldier

Sorry I have to say this but you're far from 14% BF. I'd say you're well over 20% (according to those pics). It's kind of hard to tell your potential because I can't even see your frame well (which is extremely important - for most guys their body structure tells you instantly where they could get in BB.
I see people often underestimate their BF%. If you were 14% that would mean you only have about 15lbs to lose to get in contest shape (which you are aware is far from the truth, right?)

You asked for my honest opinion and here's what I would advise you if you consider getting into BB:
First of all you need to cut seriously. IMO you have at least 15lbs of fat to lose so one can really see your frame and how much muscle mass is actually under the layer. Take a photo of yourself then and I can tell you more.
But of course - any1 can get far in BB. It's just that your body type/genetics determine whether you'll be able to get to compete in the heavyweight categories or not. Some people never get there despite 100% motivation and discipline, unfortunately.

So, I'd say you should start off with a decent cutting diet. You'll also need to change up your training a bit and include more volume in your workouts (at least I think so from what I know about PL workouts, alltho I was never into it and so I'm not the guy to ask questions about it)
 
insanityapproved said:
@ soldier

Sorry I have to say this but you're far from 14% BF. I'd say you're well over 20% (according to those pics). It's kind of hard to tell your potential because I can't even see your frame well (which is extremely important - for most guys their body structure tells you instantly where they could get in BB.
I see people often underestimate their BF%. If you were 14% that would mean you only have about 15lbs to lose to get in contest shape (which you are aware is far from the truth, right?)

You asked for my honest opinion and here's what I would advise you if you consider getting into BB:
First of all you need to cut seriously. IMO you have at least 15lbs of fat to lose so one can really see your frame and how much muscle mass is actually under the layer. Take a photo of yourself then and I can tell you more.
But of course - any1 can get far in BB. It's just that your body type/genetics determine whether you'll be able to get to compete in the heavyweight categories or not. Some people never get there despite 100% motivation and discipline, unfortunately.

So, I'd say you should start off with a decent cutting diet. You'll also need to change up your training a bit and include more volume in your workouts (at least I think so from what I know about PL workouts, alltho I was never into it and so I'm not the guy to ask questions about it)
Click to expand...

14% is what i got check at by caliper IDK. the trainer at the gym did it..I'm not mad or upset I appreciate the honesty. I'll be doing a PL show next week and again in July So I'll probably just keep maintaing at where I'm at now until July and cut til sept? I'd like to do a BB by the sept of 2013. I know currently im no where near competetion shape I weigh about 208 I wouldn't even think of competeing without dropping probably 30 pounds, but IDK how to do that and still spare muscle. I lose muscle mass and strength very quickly.

Here's a pic from just now, no pump, no flex just standing:

http://i6.photobucket.com/albums/y244/nodath/workout/Photo78.jpg
 
as far as volume in workouts its fairly low depending on the day. I do max effort (heavy days very low volume) and dynamic days (for speed) I do high volume BB type workouts when I'm going to have several months between contests, but between now and July I'm focused on moving some weight.
 
Burnthiscorpse said:
Lots of muscle mass but I agree with insanity....your around 20%
Click to expand...

LOL. time for more morning cardio.:evil:

thanks

i just looked at the pic I posted when i got test around 13%...I think I gained a lot more fat in the last few weeks than I should have. I was trying to keep strength up for these power meets. I'll start morning cardio again tomorrow just to keep fat down, maybe diet down all june, refeed the two weeks before my PL meet in July and diet down hard from july to sept. I really don't want to lose strength and mucle anyone think 15mg of dbol a day with some forma and some sarms would help me spare mass if I do some IF and hardcore cadio
 
No man I definitely want you to stay in this thread :) Good questions asked and that's what this thread was made for in the first place!

You got quite a bit to lose, but that shouldn't be a major problem. Organise and start killing it :)
And if you'll need any help with your diet / training program , I'll be starting my online consultations next week along with my new website. First few who get in will get it 100% free. Give me a few days guys as this work is kicking my ass right now. I'll keep you updated. Doing my best I promise :)

Dbol is an awful choice to use while dieting IMO. Why not simply use test? Will work 500% better, guaranteed
 
insanityapproved said:
No man I definitely want you to stay in this thread :) Good questions asked and that's what this thread was made for in the first place!

You got quite a bit to lose, but that shouldn't be a major problem. Organise and start killing it :)
And if you'll need any help with your diet / training program , I'll be starting my online consultations next week along with my new website. First few who get in will get it 100% free. Give me a few days guys as this work is kicking my ass right now. I'll keep you updated. Doing my best I promise :)

Dbol is an awful choice to use while dieting IMO. Why not simply use test? Will work 500% better, guaranteed
Click to expand...



You're the man brother! I have test anavar and dbol in endless supply I'll run test. I would love to work with you through online consultation when your site is up and running I'm all in.
 
got damn this winstrol + anavar combo is an overkill lol .. the pumps are going to kill me one day I swear :D Tried tidying up my appartment a bit and after 20mins of bending over I got such a painful pump in my lower back I had to sit down and stretch it for a good 5min to stop hurting lol.
 
insanityapproved said:
got damn this winstrol + anavar combo is an overkill lol .. the pumps are going to kill me one day I swear :D Tried tidying up my appartment a bit and after 20mins of bending over I got such a painful pump in my lower back I had to sit down and stretch it for a good 5min to stop hurting lol.
Click to expand...

Dbol does that to me!.. Question.. do you think it's stupid to cut about 10 pounds from may to July and run some dbol right before contest.. Stop dbol 1 week before, then dbol and test for a 10 week clean bulk after my PL contest ... Cruise for about 10 weeks to maintain and run a test anavar blast with some GW. Restrict calories, lots of cardio and IF clean eating for 10 more weeks to cut fat? .. At this point I would like to be focusing more on BB and asthetics with a goal of doing a show by sept 2013.
 
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