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Makavelli's Photo Shoot
- Thread starter Makavelli
- Start date
TheAssholeFomerlyKnownAsDBBT
New member
pfffft...you look aight
HA! j/k bro, you know I have to take my hat off every time someone SHREDDED posts up pics. Its easy for some guys to get big, but it is TOTALLY different when you shred up and keep the size. Some people have no idea what dedication it takes to get to the physique level you are at now. Again, hats off and post the f'ing diet who cares about the gear!
HA! j/k bro, you know I have to take my hat off every time someone SHREDDED posts up pics. Its easy for some guys to get big, but it is TOTALLY different when you shred up and keep the size. Some people have no idea what dedication it takes to get to the physique level you are at now. Again, hats off and post the f'ing diet who cares about the gear!
WannaImpress
New member
Makavelli said:
mak, thanks again for your help bro, looking forward to your diet btw. Also you train in the mornings all the time?
asianlover
New member
you look fuckin awsome mak. a little inspirating for me to get ripped before summer.
DieselGunz
New member
INSANE, you look great i can say the "majority" of the people on here want to look like you! Awesome job on the dry ripped look and the traps and shoulders give you an insane V-taper!
Awesome just awesome, looks like I will be paying even MORE attention to your posts, you obviously know your shit!
bump for diet.........
Awesome just awesome, looks like I will be paying even MORE attention to your posts, you obviously know your shit!
bump for diet.........
Themachine01
New member
krishna said:
No one should really pay attention to anything that Mak does. Mak has extremely great genetics and looks like that year round, the photoshop job that he can do makes them pics look even more impressive, dont let him fool you when he says he knows what he is doing. The last time I talked to him, he had to cut me off because he was in line at Taco Bell and was about to order his daily Nacho Supreme
Destroyer1986*
New member
Themachine01 said:No one should really pay attention to anything that Mak does. Mak has extremely great genetics and looks like that year round, the photoshop job that he can do makes them pics look even more impressive, dont let him fool you when he says he knows what he is doing. The last time I talked to him, he had to cut me off because he was in line at Taco Bell and was about to order his daily Nacho Supreme
Great Genetics? I heard him mention before he eats clean year round and can easily put on BF if he doesnt watch is diet. Id say its more hard work than genetics if thats the case.
Makavelli
New member
Destroyer1986* said:
Machine is my boy bro. He was joking. I think I have above average genetics. I have a very good frame, wide shoulders and small waist, a good metabolism, as I tend to get lean easy, and good muscle bellies, where I can put on size easier than most. I do work my ass off though. I eat clean year round, train hard, never miss a workout, and do cardio. It's a combo of good genetics and hard work.
JuicedAthletics
New member
Alright Mak... Where's your diet???? Off Season and Pre-Contest... I am dying here in suspense....
P
PolfaJelfa
Guest
I got a question. How many inches are your arms...and how many is the waist. ?
Makavelli
New member
PolfaJelfa said:
I haven't measured my arms in years. The last time I did they were 18" cold. I don't know where they are now that I'm this lean. I would guess 19" cold, but I could be off. I'm into how they look. I should measure them though. My waist is about 28" in those pics. I'm blessed to have such a small waist. I think that my best asset is to have wide shoulders and a small waist. It really creates a great V taper.
I'm going to start a new thread in the AAS form where I'll post my cycle and my diet for everyone. I'll link this thread to it.
Makavelli
New member
diesel gli said:
Yeah. I was bout 4% bodyfat. From looking at my upper body you'd think I was 2%, but I hold my fat in my legs. Me legs were tight, hard, and striated for the shoot. My glutes were striated, and still are...
, but they were a little leaner for my show last year where I was 3%. My upper body was a little harder for the shoot than it was the show. So I could have been 3, but I'm saying 4%. Thanks.
VictorBR
New member
congrats bro , looking very good . I am trying to achieve something similar here .
I am 205-208 lbs right now at 12 % . My final goal is 215-220 at 4-5 % .
I am a bit taller than you at 6 " 1 . I am 25 I hope I can achieve that this year . How old are you bro ?
I train the same way 1 bodypart per day .
I also do weights in the morning and cardio afternoon , one thing thought I do 1 hour cardio in the afternoon instead of 2 sessions of 30 minutes each ( one after weights and one in the afternoon )...I think that I would achieve the same results and it doesn´t interfere with my PWS.
one question : What kinda sides did you got from the cycle ? I mean 3 g AAS per week gotta give you some helacious sides .... which were they ?
Victor
I am 205-208 lbs right now at 12 % . My final goal is 215-220 at 4-5 % .
I am a bit taller than you at 6 " 1 . I am 25 I hope I can achieve that this year . How old are you bro ?
I train the same way 1 bodypart per day .
I also do weights in the morning and cardio afternoon , one thing thought I do 1 hour cardio in the afternoon instead of 2 sessions of 30 minutes each ( one after weights and one in the afternoon )...I think that I would achieve the same results and it doesn´t interfere with my PWS.
one question : What kinda sides did you got from the cycle ? I mean 3 g AAS per week gotta give you some helacious sides .... which were they ?
Victor
Castro_bigdog
New member
Damn you doing your thing bro.........cutt Up bro.....
Makavelli
New member
VictorBR said:
Thanks everyone. When I did my show last year I was doing one hour of cardio at night. I found that by splitting up the time into two 30 minutes sessions, one post workout and one at night, I preserved muscle. One hour can really flatten you out. I noticed that I stayed much fuller doing it this way.
As for sides, I didn't get any. I don't get many sides from AAS besides water retention if I don't take an AI. I always take one though so it doesn't happen. I'm lucky.
Thanks Needsize. Good to see ya here bro.
VictorBR
New member
Makavelli said:
>>> You gotta a point about spliting the cardio . Maybe this way it will not flatten you out that much , but the reason I don´t do this is simple . Let´s say you finish your weight training at 10:30 , you go to cardio , 10:35 , then 30 minutes cardio 11:05 and then you will take your PSW aqt 11:10 right ?
that is 40 minutes after you finished your weight training , the best thing for muscle hipertrophy and recovery would be to drink PWS imediately after weight training or no longer than 30 minutes after ...that is why I don´t do this way .... but I might try 20 minutes in the morning and then 40 minutes afternoon . this way I can take my PSW withim the time limit .
2 questions bro : Is your waist really 28 ??? damn that is small , where exactly do you measure ?
and how old are you ?
keep up the good work man
Victor
Makavelli
New member
VictorBR said:
Yes, in photo shoot shape my waist is 28". I can't explain where I measure, it's just around my waist. I'm 29 years old.
I used to do the same thing as you bro. Downing my post workout shake immediately after, then doing cardio later. However I started thinking about the time frame and thought that doing cardio after training is perfect because you've already depleted your body of glycogen from training, so you'll immediately start burning fat. Also lots of top pro's do the same thing. If you are really worried about it you could take the shake after 20 minutes of cardio. It won't hit you until you've finished the whole 30 minutes. I only recommed this if you are dieting or trying to maintain your body fat %. If you are bulking then you need the shake right away.
I've found that I get lean quick doing cardio immediately after training and at night. I also stay much fuller and don't lose any muscle. I was really surprised how full I stayed doing it this way.
VictorBR
New member
exactly bro , you gotta a point about doing cardio after weight training since your muscle and liver glycogen is somewhat depleted so you start burning off fat as fuel much faster .
I might give this a shot and see what happens when I start dieting again ....I will do 20 minutes , drink the PWS and do another 10 minutes . I never thought about that , that is a great idea indeed .
One trick that I use and I have been recommending this to a lot of people and you might like it , is this one :
ON the meal prior to your early evening CARDIO session , don´t eat carbs at all , just protein and good fats. Here , this would be a regular day for me when I am cutting .
10:30 - protein + carbs
11:30 - weight training
12:30 - PWS ( protein + carbs )
2:30 - protein + carbs
5:00 -protein + fats
7:00 - CARDIO
8:30 - protein + carbs
11:30 - protein + fats
So , that gives me 2.000 calories , 270 g protein , 170 g carbs and 30 g fat . very similar to yours . I also train just like you at one body part per day , 3 sets each exercise and keep my reps ALWAYS between 6-10 .
See , when I do cardio at 7:00 my last carb meal was 2:30 so I am almost 5 hours without any carbs on my body , thus making the use of fat for fuel MUCH faster and easy for my body since my muscles and liver glycogen are somewhat depleted .
The diet is simple , 6 meals , 4 of them carbs + protein and 2 of them protein + fat . Also no carbs before going to bed of course .
I lost 30 lbs of pure fat ( went from like 26-28 % to 10-12 % ) on this diet in 8 weeks and even regained something like 5 pounds of muscle that I have lost .All without any gear . this is a very effective plan . But it is not easy to follow .
A lot of people cut down their carb intake drastically and that is not optimal IMO , all you need ( like you said ) is to control your insulin and your caloric intake . Insulin will stop your body to use fat as fuel so you gotta completly ELIMINATE all high glycemic carbs . So it is a ZERO SUGAR diet . You can only eat extremly low glycemic carbs .
The only time I use and recommend high glycemic carbs is after weight training and EVEN so I USE HONEY which I read a lot about and it is GREAT to replenish MUSCLE glycogen ( to help with anabolism ) and at the same time it won´t SPIKE insulin levels that much so you can keep burning fat . You can´t have too much insuling floating around your body or else you WILL stop burning fat .
Smart training ( timimg your cardio for example ) EAting every 2-3 hours , keep your protein intake really high , Insulin management and overral total caloric intake are the key to lose body fat and maintain musce mass at the same time .
Victor
I might give this a shot and see what happens when I start dieting again ....I will do 20 minutes , drink the PWS and do another 10 minutes . I never thought about that , that is a great idea indeed .
One trick that I use and I have been recommending this to a lot of people and you might like it , is this one :
ON the meal prior to your early evening CARDIO session , don´t eat carbs at all , just protein and good fats. Here , this would be a regular day for me when I am cutting .
10:30 - protein + carbs
11:30 - weight training
12:30 - PWS ( protein + carbs )
2:30 - protein + carbs
5:00 -protein + fats
7:00 - CARDIO
8:30 - protein + carbs
11:30 - protein + fats
So , that gives me 2.000 calories , 270 g protein , 170 g carbs and 30 g fat . very similar to yours . I also train just like you at one body part per day , 3 sets each exercise and keep my reps ALWAYS between 6-10 .
See , when I do cardio at 7:00 my last carb meal was 2:30 so I am almost 5 hours without any carbs on my body , thus making the use of fat for fuel MUCH faster and easy for my body since my muscles and liver glycogen are somewhat depleted .
The diet is simple , 6 meals , 4 of them carbs + protein and 2 of them protein + fat . Also no carbs before going to bed of course .
I lost 30 lbs of pure fat ( went from like 26-28 % to 10-12 % ) on this diet in 8 weeks and even regained something like 5 pounds of muscle that I have lost .All without any gear . this is a very effective plan . But it is not easy to follow .
A lot of people cut down their carb intake drastically and that is not optimal IMO , all you need ( like you said ) is to control your insulin and your caloric intake . Insulin will stop your body to use fat as fuel so you gotta completly ELIMINATE all high glycemic carbs . So it is a ZERO SUGAR diet . You can only eat extremly low glycemic carbs .
The only time I use and recommend high glycemic carbs is after weight training and EVEN so I USE HONEY which I read a lot about and it is GREAT to replenish MUSCLE glycogen ( to help with anabolism ) and at the same time it won´t SPIKE insulin levels that much so you can keep burning fat . You can´t have too much insuling floating around your body or else you WILL stop burning fat .
Smart training ( timimg your cardio for example ) EAting every 2-3 hours , keep your protein intake really high , Insulin management and overral total caloric intake are the key to lose body fat and maintain musce mass at the same time .
Victor
Makavelli
New member
Exactly Victor. It looks like we agree on the diet. I also eliminate carbs on my last two meals usually. The diet that I posted was my starting diet. After a few weeks I went to only 4 carbs meals. Same concept that you have. Eliminate carbs so you're body will use fat.
The only thing you'll want to look at, and I don't agree with, is using honey for your post workout sugar source. It's fine when using insulin as it helps keep blood sugar levels stable, however I recommend dextrose. Dextrose replenishes muscle glycogen best as it's straight glucose. Honey is mostly fructose, which I recommend staying away from while dieting since it will only be converted to liver glycogen or triglycerides. It is not an efficient way to restore muscle glycogen.
The only thing you'll want to look at, and I don't agree with, is using honey for your post workout sugar source. It's fine when using insulin as it helps keep blood sugar levels stable, however I recommend dextrose. Dextrose replenishes muscle glycogen best as it's straight glucose. Honey is mostly fructose, which I recommend staying away from while dieting since it will only be converted to liver glycogen or triglycerides. It is not an efficient way to restore muscle glycogen.
VictorBR
New member
yeah we agree on the diet and training for sure bro .
About the honey , damn I remember I read on flex magazine and online that honey would be very good for muscle glycogen replenishment ....if it only replenish liver because it is a fructose it doesn´t make sense to use it all . I will re-search that bro , thx for the tip . I will check into it again .
My main concern and fear about using dextrose is that it would spike my insulin levels too much and make me stop burning fat for a few hours ...I know insulin spike with protein is good for anabolism but at the expense of stop burning fat ? might be too costly for someone trying to drop fat ...what do you think ?
Victor
About the honey , damn I remember I read on flex magazine and online that honey would be very good for muscle glycogen replenishment ....if it only replenish liver because it is a fructose it doesn´t make sense to use it all . I will re-search that bro , thx for the tip . I will check into it again .
My main concern and fear about using dextrose is that it would spike my insulin levels too much and make me stop burning fat for a few hours ...I know insulin spike with protein is good for anabolism but at the expense of stop burning fat ? might be too costly for someone trying to drop fat ...what do you think ?
Victor
Makavelli
New member
VictorBR said:
I used dextrose and old fashioned oatmeal after I trained and did cardio. I always use dextrose post workout, even while dieting. That's when you need it. Yes, it doesn't make sense to use honey post workout. Did you see my diet and cycle post in the AAS forum? If not, check it out.
VictorBR
New member
yeah bro I saw that , you said that you use high glycemic and low glycemic carbs for post workout shake if not you would fall asleep ...I didn´t get it ...why ?
hummm actually I think you have a point .
Dextrose = best stuff to replace muscle glycogen .
So you eat oatmeal ( aka = high fiber stuff ) so you wouldn´t have such spikes of insulin right ? is that it ?
If that is the case why not throw in some fish oil , that would make it even slower .
But then again , don´t we need to replenish it FAST ???? but by doing it( using only dextrose ) we would spike insulin levels too much sabotaging the diet .
Damn I am confused
It seems that we can´t win . Eat high glycemic , stop burning fat . But mix high glycemic and low glycemic and muscle glycogen replenishment and anabolism wouldn´t be optimized .
Victor
hummm actually I think you have a point .
Dextrose = best stuff to replace muscle glycogen .
So you eat oatmeal ( aka = high fiber stuff ) so you wouldn´t have such spikes of insulin right ? is that it ?
If that is the case why not throw in some fish oil , that would make it even slower .
But then again , don´t we need to replenish it FAST ???? but by doing it( using only dextrose ) we would spike insulin levels too much sabotaging the diet .
Damn I am confused
It seems that we can´t win . Eat high glycemic , stop burning fat . But mix high glycemic and low glycemic and muscle glycogen replenishment and anabolism wouldn´t be optimized .
Victor
Makavelli
New member
You don't want fat in the post workout meal. You don't want to combine high insulin levels and fat. That would cause the fat to be stored as fat. The reason I combine high and low is so that by the time my blood sugar levels are dropping from the sudden rush of sugar due to the dextrose, the low GI carbs, in this case oatmeal, are hitting me and keeping my blood sugar levels stabilized. Otherwise my blood sugar would drop and I wouldn't be able to wait more than an hour and a half to eat again. That would mess up the rest of my eating schedule. This way I can wait 2 1/2 hours to eat my next meal. Get it?
VictorBR
New member
Makavelli said:
ohhhh I got it now . You are 100 % correct . I forgot that fat and high insulin levels is not a good thing .
I understand your plan now ...it does make sense . I might try it .
For me who eats 50 g carbs after training , how much of that would be dextrose and how much of that would be low glycemic such as oatmeal or whole wheat bread ?
It does make sense insulin levels would spike a bit but they will not fall to the point that screws you ( because of the low glycemic carbs )
It is a very interesting idea . what if someone like me who can control hunger , would you recommend ONLY the dextrose , if I can wait 2 1/2 hours to eat again ? if you could wait that long , would you skip the oatmeal and use ONLY dextrose ? even when cutting ?
Victor
VictorBR
New member
I see ......but I am starting to think that your idea is even better than using dextrose alone bro . I like your idea of mixing high and low GI carbs to keep insulin levels more stable . This way you have the best replenish tool ( dextrose ) BUT you still keep your insuling levels on check thus you keep burning fat .
I will give it a shot .
another subject : training , I have a very similar workout routine , but I do traps on shoulders day not backs .
Any specific reason to do traps on back day ?
Also do you do deadlifts , bench press and free squat ?
And when you do bis and tris , do you first hit one , finish , then the other , or you do them both at the same time ? ( like 1 set for bi , one for tri , then rest and repeat ) ?
Victor
I will give it a shot .
another subject : training , I have a very similar workout routine , but I do traps on shoulders day not backs .
Any specific reason to do traps on back day ?
Also do you do deadlifts , bench press and free squat ?
And when you do bis and tris , do you first hit one , finish , then the other , or you do them both at the same time ? ( like 1 set for bi , one for tri , then rest and repeat ) ?
Victor
Makavelli
New member
I do basic exercises for all my bodyparts. I don't deadlift anymore. Traps are involved in all heavy back exercises. I do lots of rows. DB's, BB's, Cable rows, T-Bar rows, etc. I feel that you're traps are working harder on back exercises than they do on delts. If you do delts correctly there should be very little stimulation on the traps.
I only do incline and decline presses for chest. I never got anything out of flat bench press. I do my tri's first and then my bi's. My bi's have always been a strong point cosmetically compared to my tri's.
I only do incline and decline presses for chest. I never got anything out of flat bench press. I do my tri's first and then my bi's. My bi's have always been a strong point cosmetically compared to my tri's.
floridalife
New member
You look good brotha!
Makavelli
New member
Tryn2 said:
Do cardio first thing in the morning and after training at night. Twice a day cardio is not necessary for everyone. It works great for me. I can get in shape very quickly by doing it. I usually only need to do it for about 4 weeks, then I'll cut down to once a day.
DieselGunz
New member
DZLS said:
I thinkit was 198 carb/water depleted
Beachboy6294
New member
Makavelli said:
How's everything been Bro?
H
heatherrae
Guest
Holy shit! You have me cursing...lol. Those photos with the beach shorts have me salivating. Okay, I'm running to the gym now and praying to see someone who looks even 1/2 as good as you do.
Beachboy6294
New member
Makavelli said:Good luck...
What up Beachboy? I haven't been on in about a week. Been busy and sometimes this site if firewalled at work.
My last computer at work wouln't let me get on it but this one does so they are losing money now!! J/J I get my work done. You still so damn lean with Summer coming? I can't wait til next week when I got the ok from Doctor to get back in gym! Time to get ripped!!!
G
gettinripped
Guest
hey mak,
this may have been asked but are you in any print or other media on the shelves??
this may have been asked but are you in any print or other media on the shelves??
G
gettinripped
Guest
what the hell... they need to know that you need to be on the stands bro!! let us know when we can check it out..good luck and thanks for all the info
k shot to ya!!
k shot to ya!!
