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He needs to be doing stiff leg deads not pussing around with leg curls IMO.
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- Thread starter Criminal10dinC
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He needs to be doing stiff leg deads not pussing around with leg curls IMO.
Ok I watched the sq and gm vids.
For sq your depth is not low enough. This is because your weight is on the front of your feet instead of the heel and sides. Your also not sitting back and down. Your just going down. There is a video series matt wenning made called ( so you think you can squat) look it up on the youtubes and watch them until you have a thorough grasp. Matt is a strong mofo who has squatted over 1100 lbs and hes a strength coach.
For the good morning or gm. Your bending a little too much with the knees and not enough at the waist. Stand with a slight bend at the knees then bend at the waist until your back slightly rounds. This is usually about waist level. When you get to this point drive your head back up and hips forward and squeeze the glutes. This is done explosively. Your doing it alittle too slow. This exercise and stiff leg dl work the same muscles and its a good idea to rotate the two every couple weeks. If done correctly they will add slabs of muscle to your posterior chain and lots of strength to your sq and dl.
NTBM REP
For sq your depth is not low enough. This is because your weight is on the front of your feet instead of the heel and sides. Your also not sitting back and down. Your just going down. There is a video series matt wenning made called ( so you think you can squat) look it up on the youtubes and watch them until you have a thorough grasp. Matt is a strong mofo who has squatted over 1100 lbs and hes a strength coach.
For the good morning or gm. Your bending a little too much with the knees and not enough at the waist. Stand with a slight bend at the knees then bend at the waist until your back slightly rounds. This is usually about waist level. When you get to this point drive your head back up and hips forward and squeeze the glutes. This is done explosively. Your doing it alittle too slow. This exercise and stiff leg dl work the same muscles and its a good idea to rotate the two every couple weeks. If done correctly they will add slabs of muscle to your posterior chain and lots of strength to your sq and dl.
NTBM REP
Criminal10dinC
New member
eye raising?
Criminal10dinC
New member
i need to become more flexible, because it is very uncomfortable for me to bend like that on the squats and the GM. i've always had a bad lower back, i think if i were more flexible it would make a big difference. thats something i am going to work on every night, along with working towards being able to touch my toes... hamstrings hurt when i bend too much forward
eat a raw sweet potato on your way to the gym.
learn yoga. if necessary attend a class once a week or once every 2 weeks.
i do yoga everyday, not classes anymore.. but i do yoga poses i have learned from the classes after my workouts and also before bed.
i am very flexible compared to 99% of other lifts because of that.
Criminal10dinC
New member
that is a great idea! that might also help me sleep better, i heard yoga is very relaxing thanks
Criminal10dinC
New member
meal 1:
ON serious mass (1/2serving) 625 calories 2.25g fat 126g carbs 25g pro
2% milk (1 1/2 cups) 183 calories 7.2g fat 17.1g carbs 12g pro
meal 2: (before work)
tuna (3 cans ) 300 calories 6g fat 0 carbs 60g pro
meal 3: (at work)
5 eggs 355 calories 25g fat 0g carbs 30g pro
meal 4: (either at work, or immediately after work)
chicken breast (9oz) 414 calories 9g fat 0g carbs 83.7g pro
meal 5: (post workout, before bed)
casein protein (1 scoop) 160calories 1.5g fat 11gcarbs 25g pro
2% milk (2 cup) 122 calories 4.8g fat 11.4g carbs 8.1 pro
whey isolate (1 scoop) 93.3 calories 0.3gfat 2.3gcarbs 20g pro
totals: 2252.3calories 56.05g fat 167.8gcarbs 263.8 pro
revised diet. i have 3 days left of using this Serious Mass for breakfast and then i am out of this supplement. i feel like i have raised my body fat up a good 5 - 6% since dieting with 4000 calories/day for the past month. i dont think my maintence is any higher than 2252 calories/day... (i'm 6'3" and 195lbs).
hopefully this will allow me to more succesfully 'recomp' my body, this cycle is not meant to be a "bulk" or a "cut" just a more or less over-haul i suppose.
i need to get my proteins up, and add more whole foods in. i'm mostly curious about the macros in terms of carbs, and fats? if i understand correctly carbs are critical for building muscle? correct?
and how much cardio can i do daily to eliminate some of this body fat without negatively impacting my over-all muscle growth i wonder
no veggies? thats right. none.
ON serious mass (1/2serving) 625 calories 2.25g fat 126g carbs 25g pro
2% milk (1 1/2 cups) 183 calories 7.2g fat 17.1g carbs 12g pro
meal 2: (before work)
tuna (3 cans ) 300 calories 6g fat 0 carbs 60g pro
meal 3: (at work)
5 eggs 355 calories 25g fat 0g carbs 30g pro
meal 4: (either at work, or immediately after work)
chicken breast (9oz) 414 calories 9g fat 0g carbs 83.7g pro
meal 5: (post workout, before bed)
casein protein (1 scoop) 160calories 1.5g fat 11gcarbs 25g pro
2% milk (2 cup) 122 calories 4.8g fat 11.4g carbs 8.1 pro
whey isolate (1 scoop) 93.3 calories 0.3gfat 2.3gcarbs 20g pro
totals: 2252.3calories 56.05g fat 167.8gcarbs 263.8 pro
revised diet. i have 3 days left of using this Serious Mass for breakfast and then i am out of this supplement. i feel like i have raised my body fat up a good 5 - 6% since dieting with 4000 calories/day for the past month. i dont think my maintence is any higher than 2252 calories/day... (i'm 6'3" and 195lbs).
hopefully this will allow me to more succesfully 'recomp' my body, this cycle is not meant to be a "bulk" or a "cut" just a more or less over-haul i suppose.
i need to get my proteins up, and add more whole foods in. i'm mostly curious about the macros in terms of carbs, and fats? if i understand correctly carbs are critical for building muscle? correct?
and how much cardio can i do daily to eliminate some of this body fat without negatively impacting my over-all muscle growth i wonder
no veggies? thats right. none.
Buildingup24
New member
1. I don't think u can eat that much canned Tuna daily.
2. There is not 83g of protein in 9oz of chicken- it's more like 55g protein in 9oz.
3. Need veggies
4.I would drop milk-- not big on milk for calories.--I'd get jars of peanut butter (natural ones)
5. I would eat a real meal post workout. Keep the whey in if you want. Casein isn't necessary, you won't go catabolic overnight.
2250 calories a day is low. I'm 5'6" 155lbs n I drop weight at that caloric level. I would stay around 3000 and see what happens after a week-then adjust.
2. There is not 83g of protein in 9oz of chicken- it's more like 55g protein in 9oz.
3. Need veggies
4.I would drop milk-- not big on milk for calories.--I'd get jars of peanut butter (natural ones)
5. I would eat a real meal post workout. Keep the whey in if you want. Casein isn't necessary, you won't go catabolic overnight.
2250 calories a day is low. I'm 5'6" 155lbs n I drop weight at that caloric level. I would stay around 3000 and see what happens after a week-then adjust.
Criminal10dinC
New member
^^^ lose the dairy, lose the protein shakes.
put in brown rice, sweet potatoes, and green veggies instead.
and never consider a protein shake a 'meal' at your stage .. once you get advanced you can start using supplements.. right now stick to real food, not baby food.
if you want to bump your calories eat some fresh pancakes with eggs for breakfast with a glass of freshly sqeezed juice, if you don't then stick with eggs scrambled with bok choy.
put in brown rice, sweet potatoes, and green veggies instead.
and never consider a protein shake a 'meal' at your stage .. once you get advanced you can start using supplements.. right now stick to real food, not baby food.
if you want to bump your calories eat some fresh pancakes with eggs for breakfast with a glass of freshly sqeezed juice, if you don't then stick with eggs scrambled with bok choy.
Buildingup24
New member
Mercury in canned tuna
Criminal10dinC
New member
went off on this dude at work tonight :/ almost cost me my job. i know this is prob. all "in my head" but does anyone else feel extra-aggressive while on this shit?? usually i am pretty mild mannered but it was like this dude just pushed all the right buttons tonight and i wigged out....
i thought maybe this was a myth, but i feel very "hormonal" i guess
i thought maybe this was a myth, but i feel very "hormonal" i guess
Your test levels are sky high for the first time ever and this will effect your mood. Learn to control it and channel it into the weights. Think before you react and make smart decisions.
NTBM REP
Criminal10dinC
New member
Each day that passes i realize more and more how unprepared for this i was... There is so much more to this than taking a shot and lifting weights... FmL
Www.Youtube.com/criminal10dinC = my cycle vlog
Www.Youtube.com/criminal10dinC = my cycle vlog
obviously if you have 10X the normal male hormones in your body you will be more aggressive.. this is common sense man. like joe said you better be mature enough to handle it and know how to take out your aggression in the weightroom or you will end up in jail ... if you watch those shows on tv all those guys have anger issues who are in prison when they are young, as they get older they always calm down. they are still punks but the difference is their test levels dropped so they no longer feel it necessary to fight
Criminal10dinC
New member
Criminal10dinC
New member
My left nipple has been itchy these past 2 days.. Im on .5mg aromasin every other day, i also have a bottle of Letro handy...
Any recommendations what i should do?
Www.Youtube.com/criminal10dinC = my cycle vlog
Any recommendations what i should do?
Www.Youtube.com/criminal10dinC = my cycle vlog
You need to up it to 12.5 mg eod.
use code joeb15 for 15% off and free shipping at needtobuildmuscle.com
NTBM REP
Criminal10dinC
New member
.5 mg ed
Criminal10dinC
New member
How much of a negative effect is that dosage going to have on my gains you think?
Www.Youtube.com/criminal10dinC = my cycle vlog
I would say mild effects. But its better than getting gyno!
letro is typically very harsh, run it as a last resort only.
sounds like you are extremely gyno prone, this is gonna create problems for you in the future if you are not careful.. i would avoid aromatizing compounds as much as possible.
you can easily make gains without aromatizing AAS, however they are more pricey
as burn said i would try that dose for now. however you may have to play around with the dose to find it just right.. thats where experience comes into play. guys that have years of experience juicing know exactly how much to run.. you are gonna have to learn through trial and error. this is why you should never leverage your first few cycles the way you are doing. in the end you can easily end up with bitch tits and need surgery to remove them or harsh letro hits
sounds like you are extremely gyno prone, this is gonna create problems for you in the future if you are not careful.. i would avoid aromatizing compounds as much as possible.
you can easily make gains without aromatizing AAS, however they are more pricey
as burn said i would try that dose for now. however you may have to play around with the dose to find it just right.. thats where experience comes into play. guys that have years of experience juicing know exactly how much to run.. you are gonna have to learn through trial and error. this is why you should never leverage your first few cycles the way you are doing. in the end you can easily end up with bitch tits and need surgery to remove them or harsh letro hits
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Criminal10dinC
New member
well the itchy nipple stopped. might have just been because i shaved my chest lol. i have noticed some red bumps around the nipple, looks like potential razor burn lol i mighta freaked out over nothing *sheepish grin*
Criminal10dinC
New member
everythings going great though otherwise. i hopped on the scale this morning and i weighed 192lbs... so i've dropped like 5lbs, but i'm getting significantly larger. my traps, biceps, and back has almost doubled in size it feels like. along with my quads and calves.
now that i have fine tuned this diet, the fat is starting to just melt off.
wen i started this cycle my biceps were 15", they are now 16"... a whole 1", thats fucking crazy. and i am 3 days away from being 1 month on. cant wait to see what 2 weeks from now will be like.
also, getting some MONSTER pimples on my chest and shoulders. is this from the estro? or just a side effect of the extra test? maybe i'm not washing good enough idk.
now that i have fine tuned this diet, the fat is starting to just melt off.
wen i started this cycle my biceps were 15", they are now 16"... a whole 1", thats fucking crazy. and i am 3 days away from being 1 month on. cant wait to see what 2 weeks from now will be like.
also, getting some MONSTER pimples on my chest and shoulders. is this from the estro? or just a side effect of the extra test? maybe i'm not washing good enough idk.
Buildingup24
New member
its the test--you're like a teenager going thru puberty again (well acne wise) Use a good body wash, keep your face clean too.
Criminal10dinC
New member
adding dianabol to my cycle in about a week. 30mg a day, for 4 weeks.
Kiss your joints goodbye
Sent from my SCH-I500 using EliteFitness
Sent from my SCH-I500 using EliteFitness
Criminal10dinC
New member
Weird i have been reading alot about it and i didnt see anything about joint problems
Www.Youtube.com/criminal10dinC = my cycle vlog
I think he was reffering to the letro earlier in the thread. Dbol wont hurt joints but it will bloat you. I also think you need to up calories more than 2600 on it to take advantage of its bulking ability. Make sure you have liver support on hand. I reccommend n2guard.
use code joeb15 for 15%off at needtobuildmuscle.com
NTBM REP
I was referring to you using a harsh AI, which is hell on your joints, and then getting on dbol during a test cycle you had no business running to begin with. You had no base, therefore all of the strength gains you get will be new to your joints, and they won't like it, and you'll know it.
With the strength gains you're about to get, I wouldn't be surprised if your lifts aren't affected by joint pain, making the dbol a waste..
With the strength gains you're about to get, I wouldn't be surprised if your lifts aren't affected by joint pain, making the dbol a waste..
Criminal10dinC
New member
think positive happy thoughts bro. everything is going to be juuuuuuust fine.
^^^^ it is normal to get a strength spurt and when you get that it can really hammer away at the body. but is not normal is gaining too much strength too fast, that can really backfire with injuries.
you seem to like to cover up problems with more and more drugs. itchy nipples? more AI, more letro. instead of backing off test, and on top of that you are adding dbol which is the queen of bitch tits. nothing out there aromatizes more than dbol, nothing!
and your next step i see is you having tendon and joint issues, and then hopping on more drugs for that.. its a dangerous domino effect.. i hope you save your joints and tendons and don't cripple yourself here and then use anti-inflammatories and make things even worse
if i were you i would finish things up right here.. cycle off. let the body catch up. leave yourself room for next time. i'm telling you, i've seen guys in your shoes with no base gain a ton of weight and a ton of strength on their first cycles and then for the next 3 years have non stop joint and tenon problems. its not fun at all
you seem to like to cover up problems with more and more drugs. itchy nipples? more AI, more letro. instead of backing off test, and on top of that you are adding dbol which is the queen of bitch tits. nothing out there aromatizes more than dbol, nothing!
and your next step i see is you having tendon and joint issues, and then hopping on more drugs for that.. its a dangerous domino effect.. i hope you save your joints and tendons and don't cripple yourself here and then use anti-inflammatories and make things even worse
if i were you i would finish things up right here.. cycle off. let the body catch up. leave yourself room for next time. i'm telling you, i've seen guys in your shoes with no base gain a ton of weight and a ton of strength on their first cycles and then for the next 3 years have non stop joint and tenon problems. its not fun at all
Buildingup24
New member
Is it common to use Dbol mid cycle? I always thought it was used as a kick start.
This post sums up everything you need to know, OP.
Sent from my SCH-I500 using EliteFitness
Criminal10dinC
New member
Alot of people use dbol in the last 4 weeks of their cycle. Or during pct, or even as a bride.
Www.Youtube.com/criminal10dinC = my cycle vlog
Www.Youtube.com/criminal10dinC = my cycle vlog
Criminal10dinC
New member
Idk y u feel it is necessary to be on this "anti-juicing" crusade.
Www.Youtube.com/criminal10dinC = my cycle vlog
rustilldown
New member
He isn't , he and the rest of us know you jumped into this too soon and try to give you helpful information, rather than becoming another young guy on gear who fucks up, giving a bad rep to everyone who does use responsibly.
Ride it like you stole it!!
People who still think it can be used in PCT are idiots. Total fucking morons. Everything you have learned recently should tell you that taking a AAS during PCT will not help you recover. I only jumped on this point because you brought it up and I dont want to have you under the illusion that this is ok at any point.
Dbol is a mass builder. Not a good choice for a recomp and it heavily aromatises. Its not a good choice. Hopefully you wont have any issues with it.
why would you use something anabolic and androgenic during PCT? do you even understand what PCT is for?
you obviously have no clue who you are talking to.. anti-juice?
first off you are posting a thread in the weightlifting section, so if you don't want opinions and advice on saving your joints and tendons then you shouldn't post on here.
second off I am an elite moderator of the anabolics section, i don't think they would of hired me for that job if i was anti-juice.
third i can guaranFUCKINGtee you that you will be crying a month or two from now cause your joints and tendons are blown to bits cause you increased strength too fast. tendons and ligaments take A LONG TIME to catch up to muscle. and guess what? it will be too late and your only option will be to take time away from the gym. once that dbol and test is out of your system and all that water is gone your joints and gonna be burned to bits
why is that? cause you have zero base. your body just isn't gonna react well to putting on a lot of strength and weight in a short time. we are NOT robots, we are humans made of flesh. it takes ligaments and tendons YEARS, yes YEARS to catch up to muscle.. your diet has about 1/5 of the necessary omega's in it to support joint health of a serious lifter.
it doesn't sound like you have listened to anything anyone has told you up to this point. what will end up happening to you is that you will probably jump on painkillers and anti-inflammatories and cause your injuries to become chronic. all because you were impatient and wanted a short cut. there are no short cuts in bodybuilding my friend. you will learn that the hard way
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Criminal10dinC
New member
these "before" pics were taken about 1 - 2 months prior to "supplementing" my workouts. i've seen the biggest results in trimming of stomach fat, my shoulders have blown up as well.
still trying desperately to grow my chest, having a very hard time with it though.
strong points? weak points?
please don't flame me too hard lol. i'm looking for advice on where to focus a little bit more on, and some encouragment lol
2 months ago:
current:
2 months ago:
current:
2 months ago:
current:
still trying desperately to grow my chest, having a very hard time with it though.
strong points? weak points?
please don't flame me too hard lol. i'm looking for advice on where to focus a little bit more on, and some encouragment lol
2 months ago:
current:
2 months ago:
current:
2 months ago:
current:
Buildingup24
New member
To be honest. They look about the same. The thing is with the current pics--they seem grainy/instagram'd. but push harder in the gym and make sure your diet is on track. I wouldn't know it by the looks of things that you r 6 weeks into a T cycle
E
Evan Tipps
Guest
^^ Same. You can tell that youve lost some fat.. But you don't look much bigger. Whats your workouts like?
Criminal10dinC
New member
My workouts are fuckin nuts. I'm sore the next day, every day. Every time. And my weights continue to go up, i am keeping a very detailed log of my exercises/sets/reps. (using Microsoft excell)
For about a month now i have been eating 2300 calories a day. I'm 6'3, 191lbs. I have been losing weight on this cycle, but i can see that i am def getting bigger in certain places.
I have upped my cals to 2800, with 416g of protein this last week. I will be adding Dianabol (ya ya i know, dont do it) within the next week or so and i going to up the calories another 500 or so i think. ( shooting for around 3300cals, 600g pro??)
The problem is i have not been eating enough to produce the kind of results i was expecting. So hopefully by adding the dbol in at the end of my cycle, and drastically upping mu callories i will be able to produce some noticible results before i have to PCT....
I was def under prepared for this cycle.
Www.Youtube.com/criminal10dinC = my cycle vlog
For about a month now i have been eating 2300 calories a day. I'm 6'3, 191lbs. I have been losing weight on this cycle, but i can see that i am def getting bigger in certain places.
I have upped my cals to 2800, with 416g of protein this last week. I will be adding Dianabol (ya ya i know, dont do it) within the next week or so and i going to up the calories another 500 or so i think. ( shooting for around 3300cals, 600g pro??)
The problem is i have not been eating enough to produce the kind of results i was expecting. So hopefully by adding the dbol in at the end of my cycle, and drastically upping mu callories i will be able to produce some noticible results before i have to PCT....
I was def under prepared for this cycle.
Www.Youtube.com/criminal10dinC = my cycle vlog
Buildingup24
New member
"The problem is i have not been eating enough to produce the kind of results i was expecting. So hopefully by adding the dbol in at the end of my cycle, and drastically upping mu callories i will be able to produce some noticible results before i have to PCT...".
Then add calories ----and 600g protein is CRAZY. you need carbs and fats. I know you are on T but 3g per bodyweight? I believe its unnecessary- better get in the carbs/fats instead.
Then add calories ----and 600g protein is CRAZY. you need carbs and fats. I know you are on T but 3g per bodyweight? I believe its unnecessary- better get in the carbs/fats instead.
E
Evan Tipps
Guest
^Agreed. Carbs should be the main thing increased when gaining weight
Criminal10dinC
New member
Okay. My carbs are under 100g right now. Ill get them up to about 400g?? What do you guys think is that too much??
Www.Youtube.com/criminal10dinC = my cycle vlog
your problem is exactly what you said in your previous post. that you are sore after every workout. that is ridiculous.. yeah you should feel tender a little, but soreness shows you don't have any conditioning at all to your muscles. so you are spending your entire cycle trying to get conditioned. like an NFL athlete showing up to training camp out of shape, either they end up injured or they end up underperforming.
Tectime
New member
Dude keep protein around 400g any more your just gonna pass it thru about 25 to 40g at a time, pump the carbs up to around 1000 g and about 100 g of good fat, rest well between workouts, good stress free rest and consume around 4000 cals a day, you should see some good growth at your ht and wt you need to eat big!
Criminal10dinC
New member
The soreness lasts for 1 day. And doesnt set in until the next night. And even then, the "soreness" is just a tightness when i flex/stretch that muscle.
I humbly admit that i am a newb, but i do have an idea what the fuck i am doing. And i have been lifting for over a year and half consistently. Stop acting like i am some idiot.
The difference between me and the majority of people on this forum is that i am going to ask questions, ask for help and advice. I could easily act like i know everything, just like you do.
Get off my case bro. And consider getting on some anti depressants or something. You always seem so angry/serious. Chill
Www.Youtube.com/criminal10dinC = my cycle vlog
Criminal10dinC
New member
I was eating 4000 calories there for about a month and i put on quite a bit of body fat. I was consuming anywhere from 500 - 700g of carbs. I had kind of shitty results eating that much! ....but i think maybe it was the quality and kinds of food i was eating.
I struggle now to even get in 2700 calories. It's a real pain in the ass. what are some good, calorie-full foods that i can add into my diet to up my numbers??
This is what my current diet looks like:
Meal 1:
1/2 cup oatmeal
9tbsp egg whites
2tbsp natty pbutter
1 scoop why
Meal 2:
9oz chicken breast
1 scoop why
Meal 3:
2 scoops whey
9tbsp egg whites
Meal 4:
5 eggs
7oz chicken breast
Meal 5:
1 scoop whey protein
9tbsp egg whites
6oz chicken breast
Meal 6:
1 scoop whey protein
9tbsp egg whites
1 can tuna
1 oz almonds
Meal 7:
2 scoop casein protein
9tbsp egg whites
2797 calories
83.6g fat
86.8g carbs
447.5g protein
Www.Youtube.com/criminal10dinC = my cycle vlog
E
Evan Tipps
Guest
Have some respect for him. He helps so many people on this board and is just trying to help you. You might think you know what the fuck youre doing. But hell im 17 and have a better physique. You obviously don't know how to train or eat correctly.
Buildingup24
New member
The reason u put on fat early cuz the test had not kicked in. test E takes a a couple weeks to fully be in your system and all that good stuff.
Add at least100g carbs to your diet. If you still don't gain size, throw in some more fats. Don't add more protein, I doubt u even need to eat more than 300-350g protein a day.
Add at least100g carbs to your diet. If you still don't gain size, throw in some more fats. Don't add more protein, I doubt u even need to eat more than 300-350g protein a day.
Tectime
New member
The carbs need to be complex carbs, I see you have some in there like sweet potatoes, brown rice, just more of them, that's your fuel dude, protein in the range we discussed, now at the right times, preworkout, post workout, before meals and at bed time, if the carbs were putting on fat you just need to adjust workout ( intensity) a lot of people think theyre tearing up the gym when really ??? not! Focus on proper tech it will come if you're on the right track. But eat dude eat!
I answered your question as to why you are sore. sorry if its not the answer you were looking for but its the truth. a year and a half working out i can believe, but you weren't working out balls to the wall like you are now.. hence you don't have the conditioning. next time you run a cycle make sure you are conditioned. that is all, it will allow you to make far better results that way.
good for you for asking for help and advice, and I hope the above answers your question. if you are looking for a cure to your soreness then i hate to tell you but it doesn't exist. you can try hot bath/cold bath alternating back and forth.. you can try soaking your muscles in herbs.. you can try acupuncture/massage therapy.. but its only gonna make a small difference and not worth the effort. it takes more than a year and a half to build conditioning, it takes YEARS and YEARS.
rustilldown
New member
Steve is correct and a year and a half training is not very much so now that your going hard your muscles are like WTF. Don't up your carbs to 1000 that's completely unnecessary.
Up them slowly instead of 100 aim for 300. Keep a fair amount of then pre and post workout and spread the remaining complex carbs in with each meal. Add more healthy fats and there is no reason to be having 600 grams of protein / day,'not to mention so much of it is coming from shakes that your calcium intake is probably dangerously high from all that whey. 300 grams is plenty
Ride it like you stole it!!
Up them slowly instead of 100 aim for 300. Keep a fair amount of then pre and post workout and spread the remaining complex carbs in with each meal. Add more healthy fats and there is no reason to be having 600 grams of protein / day,'not to mention so much of it is coming from shakes that your calcium intake is probably dangerously high from all that whey. 300 grams is plenty
Ride it like you stole it!!
Criminal10dinC
New member
+1 cookie for you
Criminal10dinC
New member
revised diet:
meal 1oatmeal (1 cup)300 calories6g54g carbs10g proliquid egg whites (9 tbs)75 calories0g fat0g carbs15g pronatural peanut butter (2 tbsp)200 calories16g fat4g carbs7g prowhey protein (1 scoop)93 calories.3g fat2.3g carbs20g pro66822.360.352meal 2 brown rice (1 cup)300 calories2g fat66g carbs8g prochicken breast (9oz)247 calories6.8g fat0g carbs49.5g prowhey protein (1 scoop)93 calories.3g fat2.3g carbs20g pro6409.168.377meal 3whey protein (2 scoops)186 calories.6g fat4.6g carbs40g proliquid egg whites (9 tbs)75 calories0g fat0g carbs15g pro2610.64.655meal 45 eggs355 calories25g fat0g carbs30g pro7oz chicken breast280 calories7g fat14g carbs40g pro635321470meal 5whey protein (1 scoop)93 calories.3g fat2.3g carbs20g proliquid egg whites (9 tbs)75 calories0g fat0g carbs15g pro6oz chicken breast165 calories4.5g fat0g carbs33g pro3334.82.368meal 6whey protein (1 scoop)93 calories.3g fat2.3g carbs20g proliquid egg whites (9 tbs)75 calories0g fat0g carbs15g protuna (1 cans)150 caloreis2.5g fat0g carbs32.5g proalmonds (1oz)160 calories14g fat6g carbs6g pro47816.88.373.5meal 7casein protein (2 scoop)160 calories3g fat22g carbs50g proliquid egg whites (9 tbs)75 calories0g fat0g carbs15g pro23532265totals:325088.6179.8460.5
meal 1oatmeal (1 cup)300 calories6g54g carbs10g proliquid egg whites (9 tbs)75 calories0g fat0g carbs15g pronatural peanut butter (2 tbsp)200 calories16g fat4g carbs7g prowhey protein (1 scoop)93 calories.3g fat2.3g carbs20g pro66822.360.352meal 2 brown rice (1 cup)300 calories2g fat66g carbs8g prochicken breast (9oz)247 calories6.8g fat0g carbs49.5g prowhey protein (1 scoop)93 calories.3g fat2.3g carbs20g pro6409.168.377meal 3whey protein (2 scoops)186 calories.6g fat4.6g carbs40g proliquid egg whites (9 tbs)75 calories0g fat0g carbs15g pro2610.64.655meal 45 eggs355 calories25g fat0g carbs30g pro7oz chicken breast280 calories7g fat14g carbs40g pro635321470meal 5whey protein (1 scoop)93 calories.3g fat2.3g carbs20g proliquid egg whites (9 tbs)75 calories0g fat0g carbs15g pro6oz chicken breast165 calories4.5g fat0g carbs33g pro3334.82.368meal 6whey protein (1 scoop)93 calories.3g fat2.3g carbs20g proliquid egg whites (9 tbs)75 calories0g fat0g carbs15g protuna (1 cans)150 caloreis2.5g fat0g carbs32.5g proalmonds (1oz)160 calories14g fat6g carbs6g pro47816.88.373.5meal 7casein protein (2 scoop)160 calories3g fat22g carbs50g proliquid egg whites (9 tbs)75 calories0g fat0g carbs15g pro23532265totals:325088.6179.8460.5
E
Evan Tipps
Guest
On one of your stupid ass vids.. Did you say that you're going to run tren this summer?? LOL if you did
WAY too many shakes. You can't rely on them to fuel muscle growth. A shake with every meal is overboard.
And why be a smartass to Evan? Pissed that a 16 year old is bigger, stronger, and knows how to eat and train better than you? He was trying to help you. So was steve. So was I.
Was.
And why be a smartass to Evan? Pissed that a 16 year old is bigger, stronger, and knows how to eat and train better than you? He was trying to help you. So was steve. So was I.
Was.
E
Evan Tipps
Guest
Bro! He knows what the fuck hes doing.. Look at all the gains hes made this cycle! 
E
Evan Tipps
Guest
well it's winter. i'm gonna try and mass-bulk for the rest of this cycle. the tren/winstrol will come with my summer cycle.
A comment on one of his amazing youtube vids.. LOL
A comment on one of his amazing youtube vids.. LOL
Buildingup24
New member
1. Yeah I don't think you should run tren/winstrol in the summer.
2. Also you said you were thinking about extending your cycle---DONT DO THAT (watched your video..)
3. Drop all the shakes. I think 300g protein will be enough.
Keep in mind you weigh 190, but you dont have a lot of lean body mass so you do not need 400g protein.
this diet is still lacking... GET RID OF THE SHAKES. I think i remember telling you that like 3X already. eat real food. where are your vegetables? if you don't eat vegetables you won't gain muscle period.
and whats with all the egg whites? eat the entire egg, get cage free eggs. the yolks are an excellent way to get protein and omega's.. you are wasting the best part of the egg.
also lose the attitude and stop being so defensive to everyone like we are attacking you or something.. if you don't want help then don't post asking for help. you've gotten a shitload of great and FREE advice in this thread so you might want to be a little more respectful of the people taking time to help you. not sure if you are a prick or what but if i see you be an ass with members or staff again you are gonna be out of here. might want to read the rules of the forum if you want to stick around. http://www.elitefitness.com/forum/a...d-paid-account-use-site-come-read-649306.html especially rule #6 and #8. telling a mod they should go on anti-depressants is fucking bullshit, I'm not gonna put up with that type of shit from you or anyone else on here PERIOD. so grow the fuck up. kthnx
Last edited:
Criminal10dinC
New member
Lol hopefully this posts spaced-out this time.
Diet
Meal 1:
1 cup oatmeal
9tbsp egg whites
2tbsp natty pbutter
1 scoop whey
Meal 2:
1 cup brown rice
9oz chicken breast
1 scoop whey
Meal 3:
2 scoops whey
9 tbsp egg whites
Meal 4:
5 eggs
7oz chicken breast
Meal 5:
1 scoop whey
9tbsp egg whites
6oz chicken breast
Meal 6:
1 scoop whey
9tbsp egg whites
1 can tuna
1oz almonds
Meal 7:
2 scoops casein
9tbsp egg whites
3,250, 88.6, 179.8g, 460.5g
I am only drinking 2 servings of whey/day. A serving is 3 scoops. I drink a scoop at a time.
Www.Youtube.com/criminal10dinC = my cycle vlog
Diet
Meal 1:
1 cup oatmeal
9tbsp egg whites
2tbsp natty pbutter
1 scoop whey
Meal 2:
1 cup brown rice
9oz chicken breast
1 scoop whey
Meal 3:
2 scoops whey
9 tbsp egg whites
Meal 4:
5 eggs
7oz chicken breast
Meal 5:
1 scoop whey
9tbsp egg whites
6oz chicken breast
Meal 6:
1 scoop whey
9tbsp egg whites
1 can tuna
1oz almonds
Meal 7:
2 scoops casein
9tbsp egg whites
3,250, 88.6, 179.8g, 460.5g
I am only drinking 2 servings of whey/day. A serving is 3 scoops. I drink a scoop at a time.
Www.Youtube.com/criminal10dinC = my cycle vlog
Criminal10dinC
New member
Buildingup24
New member
Swap whey for red meat.
A serving may be 3 scoops but that's the supp company trying to get you to use more. 80% of protein should be whole food cuz you get vitamins n such that powder doesn't get you.
Still lower protein n up carbs. Go for 250g-300g carbs n drop protein to 300ish (u seriously don't need 400grams)
Make fats the rest of calorie intake.
Hopefully you take the above advice.
A serving may be 3 scoops but that's the supp company trying to get you to use more. 80% of protein should be whole food cuz you get vitamins n such that powder doesn't get you.
Still lower protein n up carbs. Go for 250g-300g carbs n drop protein to 300ish (u seriously don't need 400grams)
Make fats the rest of calorie intake.
Hopefully you take the above advice.
Tectime
New member
Dude you a dr? Just I'm sitting in my docs office right now ( he's a former bb and a friend of Ronnie Cole, you know who that is) and he agrees that 400 g protein around 1000 g carbs and 100 g fat is the proper mix to add size to anyone expes someone as small as crim, so if youre gonna say something is not right check your info first so you don't look dumb dude!
Criminal10dinC
New member
yeah, i'm all about taking advice. at the same time though i have a mind of my own, and i do my own research. and it's safe to say that 75% of the people on here offering advice are talking out thier ass. trying to sound like they know what the fuck they talkin about.
but i agree, i need to lay off the whey a bit. i need to up the carbs another 100g, maybe 150g. my problem is finding/adding in good carbs to my diet.
i also need to add veggies in. i fuckiing hate veggies.
Criminal10dinC
New member
lol man i'm not really that small. yall act like i'm 6'3" 150lbs.
i'm 6'3" 200lbs. i have a small frame. my body is not designed to be some ultra-heavy weight middle line-backer build. lol
endo morph maybe is what i am?
I mean this in the nicest non insulting way but you actually are really small bro. In relation to your height vs. your visual appearance when your talking BB'ing. For a normal dude you look fine. BB'ing wise 6'3" 200 is pretty skinny. Again, no offense. plus your new. Everyone is small and or skinny in the beginning.
Tectime
New member
Same here I didn't mean to insult calling you small but like burn said in relations to and like I told you in pm about listening to people here if you don't see a pic haha watch out everyone I know that's into this shit ( and that's alot of people) want to show off their shit abs arms legs whatever something! Pay atten to real lifters real fitness buffs real deal motherfuckers that will show you what they do works not a bunch of kids and old men living their fantasy live on line.
well let me tell you straight up that ronnie cole is on HGH and insulin pretty much 24/7.. meaning he can take in that much and more and it gets shuttled into his muscles and there is no waste.
but for those of us who aren't taking insulin we can only shuttle in a small amount of nutrients and protein at a time. so really i would rather see guys get 150g of quality whole food protein from turkey, chicken, (red meat is too fatty unless its top sirloin GRASSFED), cage free eggs, etc. rather than get 50g of quality whole food protein and then 300g of shakes (which as i said above coleman will do because he takes insulin and then drinks shakes, great way to avoid going hypo too)
you are wrong.. the guys giving you advice on here know what they are talking about, just click on their pics and look what they look like. they didn't get that way by magic or because of steroids either. this is a fitness forum man, you cannot expect to have everyone just kiss your ass and give you thumbs up if they feel like you could do something better right?
also no veggies and you aren't gonna get enough nutrients to feed your muscles. its a huge waste not getting veggies.. you can buy a bag of frozen veggies at the supermarket for a couple bucks, throw them in a pot and boil for 5 or 10 minutes and boom now you have veggies to add. another option you should do is sweet potatoes.. they are dirt cheap.. you can buy them for like 50 cents each. eat one on the way to the gym. if you want the perfect muscle food sweet potato is it
these are little things you can adjust to make your results better. remember MACROS, MACROS, MACROS. cannot build muscle on shakes.
nobody is gonna flame you for trying to get better, i can respect someone busting their ass like you are saying you have been in the gym. i just hope off cycle you bust your ass just as hard, thats gonna be your challenge.
Criminal10dinC
New member
Criminal10dinC
New member
this is my day1 progress: (chest/tris)
flat bench (12, 8, 6, 3)
week one: 135, 155, 175, 185
week two: 155, 175, 185, 205
week three: 175, 185, 205, 210
week four: 175, 185, 205, 210
week five: 175, 185, 205, 215
incline dumbell (3x12)
week one: 45, 50, 55(8x)
week two: 50, 55, 60
week three: 55, 60, 65
week four: 60, 60, 65
week five: 60, 65, 70(6x)
dips (3x12)
week one: 12, 12, 12
week two: 15, 15, 15
week three thru five: 20, 20, 20, 20
skull crushers (3x10)
week one: 50, 60, 65
week two: 60, 65, 70(3x)
week three: 60, 65, 70(5x)
week four: 60, 65, 70 (9x)
week five: 60, 65, 70
flys (3x15-20)
week one: 30, 35, 40
week two: 35, 40, 45
week three: 40, 45, 50
week four: x
week five: 60, 70, 80 (switched from dumbells to cables)
cable pushdowns (3x15-20)
week one: 100, 120, 130
week two: 100, 120, 130
week three: 120, 130, 140
week four: x
week five: 120, 130, 140
flat bench (12, 8, 6, 3)
week one: 135, 155, 175, 185
week two: 155, 175, 185, 205
week three: 175, 185, 205, 210
week four: 175, 185, 205, 210
week five: 175, 185, 205, 215
incline dumbell (3x12)
week one: 45, 50, 55(8x)
week two: 50, 55, 60
week three: 55, 60, 65
week four: 60, 60, 65
week five: 60, 65, 70(6x)
dips (3x12)
week one: 12, 12, 12
week two: 15, 15, 15
week three thru five: 20, 20, 20, 20
skull crushers (3x10)
week one: 50, 60, 65
week two: 60, 65, 70(3x)
week three: 60, 65, 70(5x)
week four: 60, 65, 70 (9x)
week five: 60, 65, 70
flys (3x15-20)
week one: 30, 35, 40
week two: 35, 40, 45
week three: 40, 45, 50
week four: x
week five: 60, 70, 80 (switched from dumbells to cables)
cable pushdowns (3x15-20)
week one: 100, 120, 130
week two: 100, 120, 130
week three: 120, 130, 140
week four: x
week five: 120, 130, 140
Buildingup24
New member
What about rice? It's not too filling. (Personally I think oatmeal is more filling than rice)
Criminal10dinC
New member
day2 progress: (back, bis)
bent over rows (4x10)
week one: 95, 105, 125
week two: 105, 125, 135, 145
week three: 125, 135, 145, 155
week four: 135, 145, 155, 165
week five: 145, 155, 165, 175
pull ups (4x12)
week one: -100, -90, -80, -90
week two: -0, -100, -90, -80
week three: -0, -90, -80, -70
week four: -0, -0, -80, -80
week five: -0, -0, -80, -80
dead lifts (3x10)
week one: x
week two: 135, 155, 165
week three: 135, 155, 165
week four: 135, 155, 165
week five: 135, 165, 185(2x) = snapped my shit up on the last set
ez bar curls (3x12)
week one: 40, 50, 50
week two: 50, 55, 60
week three: 55, 60, 65(8x)
week four: 55, 60, 65
week five: 55, 60, 65
hammer curls (3x12)
week one: 25, 30, 20
week two: 30(drop set at 6x) 35(d/s @ 6x), 25
week three: 30, 35, 40 (d/s @ 6x)
week four: 30, 35, 40
week five: 30, 35, 40
bent over rows (4x10)
week one: 95, 105, 125
week two: 105, 125, 135, 145
week three: 125, 135, 145, 155
week four: 135, 145, 155, 165
week five: 145, 155, 165, 175
pull ups (4x12)
week one: -100, -90, -80, -90
week two: -0, -100, -90, -80
week three: -0, -90, -80, -70
week four: -0, -0, -80, -80
week five: -0, -0, -80, -80
dead lifts (3x10)
week one: x
week two: 135, 155, 165
week three: 135, 155, 165
week four: 135, 155, 165
week five: 135, 165, 185(2x) = snapped my shit up on the last set
ez bar curls (3x12)
week one: 40, 50, 50
week two: 50, 55, 60
week three: 55, 60, 65(8x)
week four: 55, 60, 65
week five: 55, 60, 65
hammer curls (3x12)
week one: 25, 30, 20
week two: 30(drop set at 6x) 35(d/s @ 6x), 25
week three: 30, 35, 40 (d/s @ 6x)
week four: 30, 35, 40
week five: 30, 35, 40
Criminal10dinC
New member
day 3 progress: shoulders, tris
shoulder press (4x10)
week one: 65, 85, 95, 105
week two: 95, 100, 105, 110
week three: 100, 115, 125(5x)
week four: 100, 115, 125
week five:
close grip bench (3x12)
week one: 95, 135, 155
week two: 135, 155, 165
week three: 135, 145, 155(8x)
week four: 45, 65, 95 = realized i was doing these completely wrong. so i dropped weight and am working on doing them correctly
week five:
dumbell lateral raise (3x12)
week one: 15, 20, 25
week two: 15, 20, 25
week three: 20, 25, 30(d/s @ 9x)
week four: 20, 25, 30
barbell frontal raise (3x12)
week one: 20, 30, 40
week two: 30, 40, 50(7x)
week three: 30, 40, 50
week four: 20, 30, 40 = dropped weight, working on form
week five:
face pull (3x12)
week one: 50, 80, 100
week two: 80, 100, 120
week three: 100, 120, 130
week four: 100, 120, 130
week five:
cable rope pushdowns (3x15-20)
week one: 100, 120, 130
week two: 120, 130, 150
week three: 130, 140, 150
week four: 130, 140, 150
week five:
shoulder press (4x10)
week one: 65, 85, 95, 105
week two: 95, 100, 105, 110
week three: 100, 115, 125(5x)
week four: 100, 115, 125
week five:
close grip bench (3x12)
week one: 95, 135, 155
week two: 135, 155, 165
week three: 135, 145, 155(8x)
week four: 45, 65, 95 = realized i was doing these completely wrong. so i dropped weight and am working on doing them correctly
week five:
dumbell lateral raise (3x12)
week one: 15, 20, 25
week two: 15, 20, 25
week three: 20, 25, 30(d/s @ 9x)
week four: 20, 25, 30
barbell frontal raise (3x12)
week one: 20, 30, 40
week two: 30, 40, 50(7x)
week three: 30, 40, 50
week four: 20, 30, 40 = dropped weight, working on form
week five:
face pull (3x12)
week one: 50, 80, 100
week two: 80, 100, 120
week three: 100, 120, 130
week four: 100, 120, 130
week five:
cable rope pushdowns (3x15-20)
week one: 100, 120, 130
week two: 120, 130, 150
week three: 130, 140, 150
week four: 130, 140, 150
week five:
Buildingup24
New member
Looks okay- 1 thing tho, drop those heavy DB Flyes- for Flyes, (if u must do them) stick to cable n go light otherwise your shoulders take over. It's one of those exercises that do not require a lot of weight if u focus on just your chest.
Other thing- how's form on all this- the weights have obviously bumped up significantly.
Other thing- how's form on all this- the weights have obviously bumped up significantly.
Criminal10dinC
New member
yeah i'm not doing the dumbell flys anymore. i wasn't getting any muscle-burn from that exercise. i have always had good burn from cable flys. and the weights i used are pretty light, i could go significantly heavier on cable flys. prob around 100lbs, 120lbs.
form is something i continue to work on. everytime i do an exercise i am trying to do it better and better.
keepnitreal
New member
These stats are completely achievable without aas. And I sure hope you are doing incline barbell..incline bb = imo best chest builder.
Sent from my SGH-I896 using EliteFitness
Tectime
New member
I don't mean to cut across your thread crim, but to stevemi your right about the whole foods instead of shakes, and we all know how hard it Is to consume that much pro/carbs ( fats easy) in a 24 hr period, and I won't comment on rc or anybody else's juice use, but if crim will set his sights on those numbers ( reach high the higher you can go) he should be able to up his intake to the point his body can handle. I take hgh every day when on cycle( h is the only cycle for me everything else is blast and cruise for me and yes it's under dr supervision) but if crim ever really wants to go for his pro card he's really gonna have to up those carbs a shit load. You know ( I can tell from your posts, you're well versed in this) that carbs are the fuel,juice starts the engine food fuels the fire, 150 to 300 carbs even good complex carbs, you're driving a go cart, get up over 600 your driving a train!
^^^ nah man I know what crim is trying to do here and understand.. the guy is trying to get healthier and stronger/look better. he isn't going for his pro card or anything like that.
he is listening, a bit stubborn but that is normal with a young dude who is new. but he is starting to listen.. now its just a matter of him not relying on steroids to get motivated.. if he cycles off and still keeps killing it then he gets my thumbs up.. if he stops steroids and then quits on the gym like most guys who lose motivation then he gets my thumbs down and it will all be a waste.. just like the Pats going 16-0 and then losing in the super bowl, its all for nothing if you don't win in the end.
he is listening, a bit stubborn but that is normal with a young dude who is new. but he is starting to listen.. now its just a matter of him not relying on steroids to get motivated.. if he cycles off and still keeps killing it then he gets my thumbs up.. if he stops steroids and then quits on the gym like most guys who lose motivation then he gets my thumbs down and it will all be a waste.. just like the Pats going 16-0 and then losing in the super bowl, its all for nothing if you don't win in the end.
✌
Not to hijack, and I agree with the amount of mass you can build with 600g carbs a day but I can't see how the body can use that even on aas without exogenus insulin manipulation.? I'm not arguing with you just wondering how its possible without adding a lot of body fat.
Tectime
New member
Right Burn! He's gonna add some body fat, but at his age and with the right intensity, he should be able to shed it. You know a 1000 is just a number to shoot for, as you and I know that's a lot and right without slin tough to absorb properly! But if he tries for that and can hit 600/700 dude time to grow, we've seen the vids and he's got a lot of growing to do, again no offense to crim, but man he needs at lease 30/40 lbs on his frame to really even consider the amount of juice mentioned.
Shit, I'm 3" shorter than him and 235 and I think I'm small.
Tectime
New member
Well dude you don't look small ! I think we all think like that, part of the psychological edge that keeps us hitting it as hard as it takes! I'm 5'10 about 205 and very low bf and I hear ya ! But were older and def not small and I'm able to knock down the pro/carbs/ fat ratio we've been discussing, I bet your workouts are a lot more intense, I know mine are! True I have access to about any compound, but I don't use slin don't need it, metabolism, genetics, the right compounds used properly and pure d heart and drive and proper training all it takes! Crim will get it together he just needs to listen to the right people, not the oh I know everything fuckers, we all started somewhere, it's where we're at now that shows how far and how much we've learned. I just don't like to see people get beat on cause their young and inexperienced ( again no offense crim) if crim can pack on that 30/40 lbs thru diet then start the roid engine at his ht he can be a monster! I like to see people succeed as I'm sure you do to!
Criminal10dinC
New member
i added rice 1 cup rice into meal #5. that increased my cals up another 300. and carbs another 66.
thinking i might do 4 half cup-servings throughout the day though instead of 2 one-cup servings. might be better on my body in terms of energy and digestion to have carbs spread through the day like that. thoughts?
Buildingup24
New member
How the workouts going criminal?
Also what's the leg workout? You didn't finish posting the progress as far as workouts
Also what's the leg workout? You didn't finish posting the progress as far as workouts
Criminal10dinC
New member
The workouts started to plateau, so i am starting a new routine come monday. I did the last one for 5 weeks, i think its time to switch it up and shock my muscles again.
I stopped doing legs for about a month. Fridays are a hard day for me to get to the gym so i was kinda just blowing it off.
Thus new routine has me doing legs on wednesday though so i should be able to get back at it.
I'm nursing a lower back injury right now. Feels like my sciatica :/ snapped my shit up doing deadlifts! I fucking hate dead lifts
Www.Youtube.com/criminal10dinC = my cycle vlog
Learn how to do them correctly and you wont have any problems. Use a light enough weight to allow proper form. Increase 10 lb a week if need be. Nothing builds strength and muscle like deads.
Buildingup24
New member
Try Trap Bar Deads if your gym has a trap bar-- Great exercise- i prefer over regular deads
