Please Scroll Down to See Forums Below
napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
UGL OZ
UGFREAK
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsUGL OZUGFREAK

things that should be taken on cycle yet are always unspoken....

needtogetaas

New member
what are all the things that really should be taken on cycle that every one forgets or just neglects to say...ill start liver cleansers,water,multi's vets..

what else are things that you feel every one should take or think about on every cycle yet get over looked when the new guys ask about cycles.
 
cardio.
 
what are your thoughts on taking milk thistle, i have read conflicting stories on it like it hinders gains etc etc
 
some type of good cholesterol booster(fish oils, omega fatty acids)
dont want some plaque to cake the insides of your arteries due to imbalanced chol. levels
even for 10 weeks
 
DJ_UFO said:
I used that one long time ago as part of an experimental all natty PCT - post cycle therapy - . Fully recovered without any problem.
:qt:


Good to hear bro. It's a great product but a tough one to promote because it's for the hardcore crowd and they tend to shun natty supps. But everyone who uses it gets great results -- and saves money.


drnkmnky -- Yeah, can you be a little more obvious? It looks like you're done before you even get started.

BTW: Hawthorn has a sedative effect so anyone who wants to try it should do so at night.




Hawthorn has a mild seditive effect so it's not great during theday.
 
True with the high/ clean calories. But gotta respectively disagree with the cardio. I think it can be counterproductive when trying to gain.
 
needtogetaas said:
lmao first post on ef is a aid...bro get a following and some post before you try a
aid campaign.

Add or not that product is the shit. At least he didnt post a link, but take a look at it and read the ingredients.
 
Nelson Montana said:
True with the high/ clean calories. But gotta respectively disagree with the cardio. I think it can be counterproductive when trying to gain.

Even 1-2 times/week cardio is counterproductive(in a gain phase)?

IMO, 1-2 times cardio/week are good in a mass phase(staying cardiovascular fit which has many benefits).
 
boston789 said:
Nelson, whats the difference between Unleashed and Post Cycle?


UNLEASHED lowers S H B G which in turn raises FREE testosterone. The beauty of that is, you increase natural USEABLE T without suppression. That can be an advantage as a mild "natty T boost" or to soup up a cycle. It's also not a bad idea to get T higher after a cycle. It provides a boost in libido as well. (Not surprisingly. Ever use Proviron? )

"POST-CYCLE" is a combo of liver detoxifiers, 3 mild anti e's, plus it has an anti ED effect. A double dose works like 50 mgs of Viagra for A LOT LESS MONEY. It's all the stuff that is traditionally taken PC but as needto says,as is the case with certain recovery drugs it makes sense to use DURING a cycle.
 
jijipuku said:
Even 1-2 times/week cardio is counterproductive(in a gain phase)?

IMO, 1-2 times cardio/week are good in a mass phase(staying cardiovascular fit which has many benefits).

I run 20 miles per week, down from 30 (actually down from 40 but I digress) so I am going to sound like a hypocrite.

But it has been said (I think there are studies) that cardio actually doesn't have as many benefits as it is reputed to have. Staying active by lifting and doing cardio is better than not, but it is up to a certain point that it is beneficial. You need to stay active....like the use or lose it cliche. But when it comes to cardiovascular health, well all health really, it comes down to 90% diet.

If you are in a mass phase, lifting is just as good as cardio. I don't think however that lifting 3-4x per week for 45 minutes each is really considered being all that active if you climb behind a keyboard for 8 hours the rest of the day and spend 4 hours watching tv and then hit the bed.

So when it comes down to it, I really don't know shit, but I am pretty sure I read a study on cardio. Maybe I'll look for it. With that being said though, I run for the felling it gives me and the fact that I just don't think our bodies were meant to be as inactive as we are in modern society. It gives me 8-10 hours of intense activity per week. I'll trade some of the mass gains for that.
 
Drink a shake at night before bed.
Though its not something you take I always use a sweat belt and Sweet Sweat on the belt while on esp bulking. Helps to get rid of extra water when bulking and if your cutting..well shit you get more ripped
 
Nelson Montana said:
UNLEASHED lowers S H B G which in turn raises FREE testosterone. The beauty of that is, you increase natural USEABLE T without suppression. That can be an advantage as a mild "natty T boost" or to soup up a cycle. It's also not a bad idea to get T higher after a cycle. It provides a boost in libido as well. (Not surprisingly. Ever use Proviron? )

"POST-CYCLE" is a combo of liver detoxifiers, 3 mild anti e's, plus it has an anti ED effect. A double dose works like 50 mgs of Viagra for A LOT LESS MONEY. It's all the stuff that is traditionally taken PC but as needto says,as is the case with certain recovery drugs it makes sense to use DURING a cycle.


Thanks. Much appreciated.

Im assuming you could use both simultaneously during P C T...would it be used at the same time as clomid? Or after in your opinion?

K to you.
 
boston789 said:
Thanks. Much appreciated.

Im assuming you could use both simultaneously during P C T...would it be used at the same time as clomid? Or after in your opinion?

K to you.

They can be used like Clomid. I've often wondered why people didn't use any PC Treatment sooner. If it works, what's wrong with having natural T a little higher? Why must you wait until it's in the basement?
 
so nelson, youd suggest getting on say unleashed and post cycle, say a week or so BEFORE you come off a long ester cycle? or are you talking about cycling them the entire time your ON

where is the info on the nitrix oxide boosting effects of post cycle, i saw it mentioned but it wasnt talked about in the description would be a big plus

might give unleashed/post cycle a try for my upcoming PCT, coming off of tren e/test e/t4-t3 combo in about 3 weeks, tried clomid last cycle, with some results.. i guess.. i lost about 7lbs of a 30lb gain, probably 5lbs water. strength went to shit cycle was test/eq/npp


by the way.. tren is the shit, i started at 250ish 11% or so.. right now im 255 been caliper tested at 7.6-8.1 veins in lower abs and all that good stuff. postin pics up tomorrow once i get them loaded on here

i take tylers/milk thistle while on, also saw palmetto and some vitamin E to help with stretch marks :D
 
jmead said:
so nelson, youd suggest getting on say unleashed and post cycle, say a week or so BEFORE you come off a long ester cycle? or are you talking about cycling them the entire time your ON

where is the info on the nitrix oxide boosting effects of post cycle, i saw it mentioned but it wasnt talked about in the description would be a big plus

might give unleashed/post cycle a try for my upcoming PCT - post cycle therapy - , coming off of trenbolone e/testosterone enanthate/t4-t3 combo in about 3 weeks, tried clomid last cycle, with some results.. i guess.. i lost about 7lbs of a 30lb gain, probably 5lbs water. strength went to shit cycle was test/Equipoise - boldenone undecylenate - /NPP - Nandrolone PhenylPropionate -


by the way.. trenbolone is the shit, i started at 250ish 11% or so.. right now im 255 been caliper tested at 7.6-8.1 veins in lower abs and all that good stuff. postin pics up tomorrow once i get them loaded on here

i take tylers/milk thistle while on, also saw palmetto and some vitamin E to help with stretch marks :D

The UNLEASHED can be used any time. It will undoubtedly increase the effectiveness of a cycle though that would be hard to gaudge. And yeah, the "POST-CYCLE" or any PC T should start right at the end to get a jump start on the recovery.

Topical oil is good for stretch marks. Almond oil and even olive oil is very good. Look into products containing hyroaulanic acid and hexapeptide. (You can find them in the "beauty cream" section of most pharmacies. They give the skin moisture and elasticity and prevent stretch marks.

Tren shuts you down hard, so give it a little time.

The "POST-CYCLE" contains arginine and Cndium -- both boost NO2. Check out BIG BLAST which has NO2, creatine, EFA's, and super plasma serum. It's great for maintaining mass PC T. (And the Tropical Orange tastes awesome).

As for cardio. It does not contain any magical heart health benifits. All exercise works the heart. That includes weight lifting.
 
Nelson Montana said:
The UNLEASHED can be used any time. It will undoubtedly increase the effectiveness of a cycle though that would be hard to gaudge. And yeah, the "POST-CYCLE" or any PC T should start right at the end to get a jump start on the recovery.

Topical oil is good for stretch marks. Almond oil and even olive oil is very good. Look into products containing hyroaulanic acid and hexapeptide. (You can find them in the "beauty cream" section of most pharmacies. They give the skin moisture and elasticity and prevent stretch marks.

trenbolone shuts you down hard, so give it a little time.

The "POST-CYCLE" contains arginine and Cndium -- both boost NO2. Check out BIG BLAST which has NO2, creatine, EFA's, and super plasma serum. It's great for maintaining mass PC T. (And the Tropical Orange tastes awesome).

As for cardio. It does not contain any magical heart health benifits. All exercise works the heart. That includes weight lifting.

post cycle, big blast, unleashed. how much are we looking at for the 3 of these products? are they pill or powder form?
 
xrsist said:
post cycle, big blast, unleashed. how much are we looking at for the 3 of these products? are they pill or powder form?

Well, that's if you want the whole shabang. Any one would help. The BIG BLAST is sort of a super food, so you need that anyway. Granted, it's a bit more than your typical crap MRP ( About 30 bucks for 2 pounds) but it's cheaper than Muscletech and there's no comparison. It's like comparing Heather Locklear to Rosie O'Donnell.

UNLEASHED and "POST-CYCLE" are each around 29 bucks for a one month supply. Again, considering the dosages and ingredients that's actually very resonable. A dollar a day.
 
Nelson Montana said:
Well, that's if you want the whole shabang. Any one would help. The BIG BLAST is sort of a super food, so you need that anyway. Granted, it's a bit more than your typical crap MRP ( About 30 bucks for 2 pounds) but it's cheaper than Muscletech and there's no comparison. It's like comparing Heather Locklear to Rosie O'Donnell.

UNLEASHED and "POST-CYCLE" are each around 29 bucks for a one month supply. Again, considering the dosages and ingredients that's actually very resonable. A dollar a day.

pills or powder mate?
 
Nelson Montana said:
Well, that's if you want the whole shabang. Any one would help. The BIG BLAST is sort of a super food, so you need that anyway. Granted, it's a bit more than your typical crap MRP ( About 30 bucks for 2 pounds) but it's cheaper than Muscletech and there's no comparison. It's like comparing Heather Locklear to Rosie O'Donnell.

UNLEASHED and "POST-CYCLE" are each around 29 bucks for a one month supply. Again, considering the dosages and ingredients that's actually very resonable. A dollar a day.

Well...one is hot, but the other is into Girl/Girl stuff...
 
DJ_UFO said:
I used that one long time ago as part of an experimental all natty PCT - post cycle therapy - . Fully recovered without any problem.
:qt:


along with clomid and nolvadex or dermacrin? or on its own?
 
jijipuku said:
Even 1-2 times/week cardio is counterproductive(in a gain phase)?

IMO, 1-2 times cardio/week are good in a mass phase(staying cardiovascular fit which has many benefits).

its weird, when i do heavy eating to put on mass, i get bigger, but if i don't follow my workout with 20 minutes high intensity cardio, i get a belly on me.

but as long as i do cardio after every workout, my belly stays smaller, but i still get bigger!
 
Nelson Montana said:
Sorry, never quite got to that did I? :)

UNLEASHED and "POST-CYCLE" are pills and BIG BLAST is powder.
hay nice thread you got going here bro.lol

how you bin any way dont here from you much these days.
 
my last experience with protein factory sucked kinda hard, package got lost and they ended up telling me that "USPS priority mail isnt a very reliable shipping method next time choose UPS" seemed kinda ironic since its on their shipping options..

im gonna give'er another go.. thanks for the info nelson
 
GUESS said:
Nelson Montana said:
This:

http://proteinfactory.com/shop/product.php?productid=110&cat=0&page=1

Read the ingredients.[/QUOTE



Could you take that alone in place of all the other traditional PCT compounds?

It's been done. But they're designed more as an aid. In other words, you can use half your regular fav PC drug and the "POST-CYCLE" and recover quicker, safer and more naturally. Adding UNLEASHED can bring back your natural T higher than when you started the cycle.
 
Nelson Montana said:
It's been done. But they're designed more as an aid. In other words, you can use half your regular fav PC drug and the "POST-CYCLE" and recover quicker, safer and more naturally. Adding UNLEASHED can bring back your natural T higher than when you started the cycle.

do you have any studies to show me in regard to this bro?
 
xrsist said:
do you have any studies to show me in regard to this bro?

Honestly, that's speculation based on the fact that lowered SHBG increases free T. So it stands to reason that if you fully recover your T levels to the same level you had when you started AND THEN lowered S H B G (which studies show the ingredients in UNLEASHED will do) at least your UNBOUND T will be higher.
 
I figured it contribute and Add my doctor prescribed recovery stack for when I tore my tendons

note this should be implemented for maximum training recovery and immune boost and to minimize chances of a tear or anything, stop inflamation, regulate BP, block CORTISOL, strengthen bone deposits, draw synovial fluid, stay lean, banannas for cramps and recovery, etc

glucosamine 2 x 3 daily
gelatine 2-5x ed
vit c 1g 4-5x ed
calcium citrate 2x ed
banannas 3-4x ed
multi 2x ed
creatine 2-5g ed
flax/fish oil 3-5g ed

I SWARE BY THIS IT HELPED SKYROCKET MY RECOVERY!!!
 
glucosamine 2 x 3 daily
gelatine 2-5x ed
vit c 1g 4-5x ed
calcium citrate 2x ed
banannas 3-4x ed
multi 2x ed
creatine 2-5g ed
flax/fish oil 3-5g ed

I take all that...except, I take creatine off cycle...why on it?
 
ShowKidd said:
what are your thoughts on taking milk thistle, i have read conflicting stories on it like it hinders gains etc etc

recent macro studies (study of studies) havent been able to show any liver protection benefits and havent been able to exclude harmful side effects.

you're better off with rALA which has solid studies showing liver protection/regeneration benefits
 
cardiovascular protection is probably one of the most important overlooked aspects of cycling.


Most orals kill your HDL. Some worse than others, with var and winny probably the worst. while your HDL is impaired, you are greatly increasing the rate of plaque deposition (cardiovascular aging), most of which is then yours for life increasing risk of heart attacks and strokes.

Garlic has studies which demonstrate it acts as a super-HDL, a substitute HDL so to speak, clearing away ldl and preventing oxidation and plaque deposition. (garlique and others have cardio formulas with the correct study dosing)

Grape Seed extract is also essential for preventing CV oxidative damge and has other cycle benefits.


also Fish oils, policosanol, hi fiber supps like metamucil, and noflush niacin (inositol hexanicotinate) and some walking/running 2 or 3 times a week minimum.
 
OMEGA said:
thats a great one ! :artist:


that is a good one... i think the mindset is conserve as many calories as possible in order to put on weight... BUT for me... the more cardio I do, the easier it is to put on weight during cycle... not sure the science behind it, but thats my experience. And I am a fairly thin guy.. 6'3" 200lbs.
 
protien(at least 1-1.5gm per lb of bodyweight), creatine 2x per day, glutamine at least 10grams per day. Just 3 basics that work on or off.
 
Without a doubt it would be sufficient water intake. I am guilty of this boneheaded move sometimes (on or off-cycle) and it effects me as bad or worse than not enough sleep. When I am very well hydrated I feel like a million bucks. It is so crucial!!!
 
lift, eat, sleep, eat more. gallon of water a day.

Lipid support opinions have changed in the past few years. LDL is fairly easy to lower. HDL, on the other hand, can be a MF to raise.
So things like: Niacin, policosanol, Fish, Flax, Primrose, Olive oil. NAC and ALA.
Niacin will help raise HDL 2000mg/ ED. Do Blood work 6-8 weeks post cycle.
 
Hydration levels are definitely one of the most underrated things on or off-cycle.
Almost all of the people dont drink enough water off-cycle so think how bad it can be in-cycle !!

Before other stuff, water water and more water ..
 
Bodybuilers are being deluded by the "post workout stategy!!!! DO YOU ALL REALISE THAT MUSCLE BREAKDOWN CAUSES MASSIVE FREE RADICAL DAMAGE THAT IMPEDES HOMEOSTASIS. Post workout must include free radical scavengers. Vegetable juice.
 
NAC and L glutathione. ( research this and you won't run another cycle without it )

ECA stack or one of omegas pre workout products. ( important to have a great training session every time when "on")

BCAA's and L glutamine
 
NAC and L glutathione. ( research this and you won't run another cycle without it )

ECA stack or one of omegas pre workout products. ( important to have a great training session every time when "on")

BCAA's and L glutamine

do you take the ECA stack even when on?

Ephedrine gives me major headaches and my heart beats so fast as though it was trying to escape my chest....effectively, if I may add.
 
do you take the ECA stack even when on?

Ephedrine gives me major headaches and my heart beats so fast as though it was trying to escape my chest....effectively, if I may add.

traz, i'm on HRT, so i'm always "on". i use ma huang products with caffeine.
12 years straight lol. plain ephedrine sucks in my opinion. it sound like you
are sensitive to it......lots of folks can't take it. i hate to admit it but i have a
hard time training without it. sometimes i go old school and do 800 mg's
of caffeine with an aspirin an hour before i train.
 
traz, i'm on HRT, so i'm always "on". i use ma huang products with caffeine.
12 years straight lol. plain ephedrine sucks in my opinion. it sound like you
are sensitive to it......lots of folks can't take it. i hate to admit it but i have a
hard time training without it. sometimes i go old school and do 800 mg's
of caffeine with an aspirin an hour before i train.

caffein and aspirin are on just without the E in ECA and im fine lol

I wont consider HRT until i'm in my 50s
 
what are your thoughts on taking milk thistle, i have read conflicting stories on it like it hinders gains etc etc



FALSE! If You're using orals ,Milk Thistle should be part of your training plan get the 80% standarized extrsct-Remember all supplement aren't created equal!


RADAR
 
Last edited:
FALSE! If You're using orals ,Milk Thistle should be part of your training plan get the 80% standarized extrsct-Remember all supplement aren't created equal!


RADAR

milk thisle is good, butI would prefer a supplemet that includes a combination of the following:

milk thisle, rALA, NAC, cranberry extract.

Check out JAM's cycle support, if I'm not mistaken it has milk thisle, NAC and some others...
 
milk thisle is good, butI would prefer a supplemet that includes a combination of the following:

milk thisle, rALA, NAC, cranberry extract.

Check out JAM's cycle support, if I'm not mistaken it has milk thisle, NAC and some others...

Nice combe, everyone has their favorite preferences!


RADAR
 
FALSE! If You're using orals ,Milk Thistle should be part of your training plan get the 80% standarized extrsct-Remember all supplement aren't created equal!


RADAR

Ya some one asked me that just the other day. I bet some one selling some other product started this crap.
 
that page takes you to the elitefitnessnutrition.com and you see post-cycle on the top left.

What You Should Be On, Once Youre Off. You worked hard for your gains. NOW KEEP THEM! POST CYCLE is a one of a kind supplement that helps you keep muscle obtained through anabolic enhancement. . All natural ingredients lower estrogen and improve libido. POST CYCLE will also correct the slump in erectile function associated with coming off steroids. This will hinder strength and gains will drop. Dont let it happen! POST CYCLE allows you to stay vital and sexually active. (A double dose will work like 50mgs of Viagra. Its even better when stacked with UNLEASHED). And POST CYCLE is the only OTC product to contain Pircoliv the only substance recognized by the medical community to regenerate damaged liver cells . When using oral anabolics it is essential to protect the liver. POST CYCLE has FIVE liver detoxifiers including the all powerful Pircoliv. Its a MUST for the hardcore bodybuilder. Use POST CYCLE following every cycle and in-between cycles for natural hormonal balance. Keep the gains! And keep on growing. With POST CYCLE.

Post-Cycle is what you should take while OFF from any Anabolic enhancement products.
It is formulated to help you KEEP all of the gains you made while ON.
This innovative blend of products increase erectile function, stamina and frequency.
POST CYCLE is the only product over the counter to contain Pircoliv the only substance recognized by the medical community to regenerate damaged liver cells .
 
Vitamin B complex

Vit C

Milk Thistle, get the liquid you mix with water

ammino acids

Digestive Enzymes, unless you like the smell of your ass. Trust me, your wife doesnt find it humorous.

Multi Vit

Vit E

Zinc and Magnesium before bed
 
Depends on what you take. I think keeping your cholesterol in check is huge if you're taking something like Dbol. Here is a good list of supps from Dante from his website.

Here it goes:
aspirin-blood lucidity

**Pepto-Pro- IMHO the best protein available. Can get it at true protein.com. Use your discount at the GNC and get Muscle Milk if you want. I would.

**Creatine Malate- better than monohydrate, but either will do

Phosphatidlyserine (I believe this is a very important supplement to take for myself and probably any runner or lifter who has a lot of stress in his life either through training or work or what have you. Or anyone who feels that they are training so incredibly intensely that there might be a cortisol problem inhibiting gains) 600-800mg preworkout (its expensive). Pat Arnold has an 11-oxo product that might be worth looking into that runs along the same parallel pathway I’m trying to shore up ****Phosphat-also helps memory function (may help in classes too.)

**BCAA powder- building blocks of muscles

Beta-Alanine- Beta-alanine is the rate-limiting precursor of carnosine, which is to say carnosine levels are limited by the amount of available beta-alanine. Supplementation with beta-alanine has been shown to increase the concentration of carnosine in muscles, decrease fatigue in athletes and increase total muscular work done


**Taurine- Taurine is named after the Latin taurus, which means bull or ox, as it was first isolated from ox bile in 1827 by German scientists (nifty little fucking facts me thinks!! Lol) Taurine is a common ingredient in energy drinks. Taurine is often used in combination with performance enhancing substances, such as creatine and anabolic steroids, partly due to recent findings in mice that taurine alleviates muscle fatigue in strenuous workouts and raises exercise capacity


**Waxy Maize- WM restores glycogen levels faster than dextrose, thus super-hydrating the muscle cells in record time. Taken immediately post workout as an insulin-boosting carbohydrate source, take it along with a fast acting whey isolate or whey hydrolysate and other eugenic aids, such as creatine, glutamine and leucine. Basically, it pulls all you post workout supps in your muscles and refuels your muscles faster.

Metamucil (self explanatory-- just pour a tiny bit of the powder in a protein drink sometime during the day)

**Cissus - (Another supplement that every lifter or runner should really look into--joint wise and in theory as an Anabolic...yes I did say that word ANABOLIC) Cissus contains a super-high potency extract of Cissus Quadrangularis standardized for 40% total Ketosterones and 20% 3-Ketosterone and is lab tested for potency and purity. Cissus can help support optimal joint health, enhance recovery, support healthy weight management, and is a potent antioxidant.

Co Q-10 - health and if your taking statin drugs (which I’m not, but family history says I probably will and you might too) you really want to look into this supplement...its a key for heart health

Non-flush Niacin (good for HDL/LDL)

**Milk Thistle Extract - Milk Thistle has been used for thousands of years as a digestive aid, but it is most well known as a superior herb for liver and gallbladder disorders. Honestly, any supp you take will pass through your liver, help support your liver’s health.

EPA DHA Omega 3 fatty acids- you know…

Olive leaf extract - I believe so very important for the immune system (key supplement along with Beta Glucans)--if you get sick with colds a lot these 2 supplements should be in your daily regimen. (along with washing your hands thoroughly when you come back from the gym, including scratching each soaped up palm with your fingernails of your other hand to get soap under them)---read somewhere that up to 90% of the germs that can wind up on your hands get underneath your nails....scratch your nose? scratch your eye? Walla sore throat/cough/sniffle city.

Vitamin E with Lycopene (Lycopene IMO one of the most important health supplements there is (prostrate etc etc etc)

High potency multivitamin with high Lycopene content

Green tea extract - 750 to 1250mg a day, will help burn fat. Start low and work your dosages up, don’t shoot high with it off the bat.

Quercetin - (another highly important health supplement in my opinion) Quercetin has demonstrated significant anti-inflammatory activity because of direct inhibition of several initial processes of inflammation

B6 - 100mg a day

Vit C- duh… lol

L-glutathione - I’d use it for liver properties but it has multiple health benefits

Beta-Glucans - extremely important immune system supplement. I believe everyone if they have the money for it, should be taking this and olive leaf extract

**Nettle root/stinging Nettle - for SHBG (bound testosterone reasons) What this means is the testosterone doesn’t bind to a useless receptor, this shit does, so “free” test goes up.

Bilberry extract - for eyesight

**7-keto DHEA-- immune system and thyroid function (another highly important supplement in my book)
 
Also, if you're using anything that will affect your natty test levels, I belive a small dosage of HCG should be used on cycle as well as part of the PCT. Why let you balls quit working? Keep them up, and don't let them crash and have to work like hell after one week of high dosing. I believe this would make your test levels much more constant and if you are sensitive to getting "mood swings" this should help IMO.
 
Top Bottom