We never do mate
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After a long time being fat, and after some looooong time super-slowly cutting, im again starting to like myself enough to take a picture, haha.
Im around 255 now(down like 10lbs). Sure, still fat but im cutting super slow. Anyways, something is starting to show. I hope down some 10lbs more id look like something.
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I didnt want to trash @Andrewgen_Receptors training log with MY eating so ill just post it here :
Meal 1 - also pre-workout meal - is usually sandwiches with cheese, meat, pickles, mayo and stuff. Aiming for around 1000-1500kcal and 60g of protein. If i bulk i will also eat half a bag of chips or nachos with my sandwiches.
Gym time - drink 1 monster drink with sugar.
Meal 2 - straight after the gym i take double portion of beef gainer and double portion of beef protein. If i bulk i will also eat half a bag of chips or nachos, or a slice of pizza with this.
Meal 3 - about an hour or two after the post workout shake i will have some real food - rice/pasta/potatoes - around 1lb of cooked food with around 1lb of dark chicken meat or pork meat. Sometimes ill just use canned beef or smth like that if im lazy to cook the meats. If i bulk i will eat a box of chocolates with this.
Meal 4 - the last meal of the day is ordered - burgers, pizza, chinese, or home made chicken wings with home made fries, with some mayo, and later popcorn or some chips, candy or snacks. Today i had wings and fries and a box of brownies.
If i would bulk i will push snacks a lot, i will eat as much chips and chocolate as i can after each meal and i will also replace all drinks and water with sugary coke or fanta.
Nowdays on a “slow cut” as i call it - i eat like it wrote it up on my gym days. Cardio days start with a fasting and then i just do meal 3 and meal 4.
So far i have lost around 12lbs in 9 weeks which is around what i was expecting. Keep in mind that i have never had a craving, felt hungry or done a single minute of extra cardio that would be for a purpose of burning calories. All the conditioning and cardio i am doing is done because i need it and would do it exactly the same OR even more if i would want to bulk.
Sure, i could have lost these 12 pounds in 2-3 weeks but my goal this time is to try to gain strenght still. Or at least not lose any. And so far i havent lost it, in fact i set a squat PR a while back.
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You’re a monster
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this is not what we call a clean bulk haha
damn i would feel so trash eating that tone of shit
If i eat clean i lose a pound a day and end up super skinny.
i can understand that but its more than getting super skinny. I think i wouldnt care to get more skinny if i dont feel how it feel to eat pizza all day. Maybe you dont remember the difference between eating clean VS eating junk all week long.
I do remember. I have been ridiculously lean most of my life. I do know what it feels like to eat 1600kcal of clean food for months. Its only last 2 years that i try to gain weight.
The thing is that i have IBS. I cant eat 99% of food anyways. Like…McDonalds burgers fuck me up less than an apple or any vegetable or oatmeal.
I guess its individual but for my IBS some pizzas and chips feel much cleaner and better than eggs and oatmeal. Eggs will give me diarrhea in 10mins and oatmeal will make me fart like a sick cow for 2-3 days. In McDonalds the only thing thats not ok for me is milkshakes and BigMac. No idea why BigMac but thats how it is.
A bag of chips will feel good. 3 blueberries will bloat me for 3 days and give me diarrhea also.
With me its less about how clean is food on paper but about what i can eat and not shit myself after 10mins.
Im back from full internal organ scans.
Everything is completely normal. No signs of any organ damage or anything.
My heart and my organs look like i havent taken a steroid in my life.
p.s - sadly my body also looks exactly like that, LMAO.
Due to war, its pretty hard to give a shit about training, but most days i manage to concentrate my whatever energy for like 50mins.
i have been watching lots of @Paul_Carter stuff and now im playing around the idea of just doing 1-2 sets per exercise, and like 3-5 sets per workout total, after my 531 work.
My 531 work is also limited to minimum of required reps. I just do 5 on 5s week, 3 on 3s and 1 on 1s week.
I pyramid up, and pyramid down with minimum reps, no amraps.
Also quit sumo deadlifting because after around 6 months of training sumo, my conventional is still much stronger even tho i didnt touch it for 6 months and i didnt even warm up for it - i just picked up my sumo top set like it was nothing.
So basically - minimum reps of 531 Pyramid and total of 5 sets extra per workout for hypertrophy. Workouts are short, which is good because as i mentioned - its hard to stay concentrated when everyone is joining national guard and buying canned foods or thinking where to send their family just in case.
Anyways, i cant complain because i still live in peace.
Yesterday watched a comedy which joked about world war 3 for a second… turned it off as i just didnt seem that funny one bit and actually just made me very sad.
All in all i seem to be in a good place physically.
Hopefully i wont be shot full of holes in future and will be able to just do my thing in peace.
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Noticed that i have been sleeping longer at nights for past week or so.
I havent been sleeping more that 5-6 hours, very rarely 7 hours for years. Now i kind of get 7 for sure, sometimes i can fall back asleep for an extra hour.
No idea what changed, but i love it.
I would take a guess that its the deload + my new low volume approach, and also the minimal strenght training.
My training after my deload consists of 531 Pyramid with minimum required reps - so if its 3s week i would go up with 3 reps up to a top set of 3 and then do second set last and first set last with 3 again.
And after that - for legs, i only do 2 sets of leg extensions after deadlifts, and 2 sets of leg curls after squats, as in my cardio days i do sprints and stationary bike and i am also back to sparring frequently which does involve lots of leg work.
For upper body - after 531 Pyramid i do 2 sets of pullups and a set of bent over side laterals. Then i do 2 sets of close grip bench or weighted dips.
I also add 2 sets of biceps and triceps twice a week. Workouts can be done in 50mins with adequate rest between 531 work.
Upped the protein to like 220-240g…
This is horrible as i have to eat MORE than 3lbs of meat a day. And unless its chicken, it is enough calories that i dont need to eat too much with that, so most days i just eat some beef with a bit of beans, little bit of bread and im done.
Not a fan of this, as i feel like all im doing is stuffing in meat.
My diet was definetly more enjoyable when i ate 100-150g of protein but i want to give higher protein a try since im also doing this low volume training stuff now. Will look into some vegan protein supplement options.
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Found a super old pic of mine on my old phone.
Definetly not a realistic one - i have no idea how the fuck did i get that look, but i know for sure i was around 220lbs and much smaller than now.
Anyways, the pic looks pretty good so i just wanted to upload it, haha. Couldnt make one nearly as good now to save my life, lol.
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Aaaand its deload time again.
As i promised to myself, i will just DO THEM, no matter what.
I wont stay completely off the barbell this time - i will do the Beyond deload version #2… which is 5x50%/5x60%/5x70%… actually when i calculated the weights - these dont even seem to be too light… i will try this one this week and if it feels a bit on the heavy side, my next deload will be the version #1 which is 10% lighter on every set.
All the other exercises will be done 1 straight set to failure and thats it.
As far as my current progress - my weekly average weight is around 250lbs, down from weekly average of 264lbs and i am not getting weaker…
Hard to say about strenght as i did pull back a lot before and i am not amraping anything now - i just do minimum reps every week.
Anyways by the feel it felt like i could be able to do a squat PR of 462lbs but i wont be doing that as i have PRd Squats enough and i just dont care for fatigue after PRing squats.
OHP is slowly building up again. Before the next deload i should be doing a solid 225,5 for a single and it souldnt be my max. I have done 220x4 when i was at my strongest tho.
If shit goes well, i might be able to repeat my bench PR around that time also. Will see.
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I was playing around with low dose tren along my cruise - i dont think i noticed any benefits. Then i tried to up the test to see how my libido reacts. After around 6-7 weeks of 800mgs, i didnt see any difference nor benefits of any kind.
I am recoping tho, as in - not getting weaker, maybe a bit stronger month by month and losing around half a pound a week.
So at this point it is sure that drugs dont do anything for me, if i am not in a massive caloric surplus, so now i will be recomping on a cruise like before and when i decide to play with some extra drugs i will try doing short blasts - like 6 weeks, and i will dial in the food intake to the max, and use short esters or orals only for that. At least thats how im planning my future.
I would love to do a 6 week blast of dianabol, or anadrol in the future, but for now - back to recomping and cruise.
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Moving more and more towards maximum low volume training.
I also came up with 531 Pyramid LITE version.
85% week - 65% x 3 / 75% x 3 / 85% x 3 / 75% x 3 / 65% x 3
90% week - 70% x 3 / 80% x 3 / 90%x 3 / 80% x 3 / 70% x 3
95% week - 75% x 3 / 85% x 3 / 95% x 1 / 85% x 3 / 75% x 3
As you can see, all the fives have been replaced with 3s.
Which leads to 85% week being the same as Deload opt #3 would be in the Beyond book. Because of this being every third week, i would believe i shouldnt need an actual deload week, or maybe need it less often.
My this weeks avg weight is 251,9 which is a pound less than last week. Strenght seems to be holding so far. I hope my new implementation of LITE version of pyramid with every 3rd week being semi-deload, will help even more.
As far as assistance and everything else - im doing only 1 set of 1 exercise and no more than 2-3 total sets/exercises per week. I will add a Rest-Pause set, IF i wont be able to add a rep to the one set im doing in a week. And i will drop the Rest Pause set as soon as i add the rep to the main set.
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I forgot to explain as to WHY im looking for the least volume and intensity.
Its because before i did strenght training and only did pump work, which was 90% upper body, i could do a gym session, an hour of cardio after, then do 2 fighting training sessions, teach classes, and then at night after the last training could go on dates and get chicks and have sex in the night and repeat the process.
Ever since i started strenght training and lower body stuff i am mostly done with life after i finish the gym.
I used to be so full of energy but now after some deadlift days i am just done… if its a weekend or smth, i can just not do anything anymore after that.
I believe my body doesnt react good to strenght stuff but i really like it, so im looking for a way to maybe feel a bit more energetic but still progress in strenght.
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My recomp seems to be stalling strenghtwise. I was expecting it to do so as i am losing weight and progressing my 531 cycles. This cycle seems pretty heavy and i feel like soon i will need a reset. So i decided to add a bit of anavar for strenght maintenance and turn on a bit more agressive cut. I will be doing 30-40 days with a bit more agressive approach in hopes to hit and run in my strenght stats while blast off 3 months worth of recomp fat.
Average weight is around 250. Did a fasting day yesterday so today im 246.
Id like to see how i look with 240 average, which means id be like 235 fasted.
So from today, id like to lose 10-12lbs in 30-40 days. The way my life is set up, i dont have time for hours of cardio as i have advocated in discussions, so i will have to rely on eating 1 meal a day on non-training days, and eat very clean on gym days, with carbs and insulin around the workout and then shut it down towards the evening.
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Did a 225 ohp. Not my best but best i have done in a year.
Want to put more focus on athleticism so will go back to my old one day strenght, one day conditioning plan as i am starting to skip some stuff because “tommorrow is deadlifts, i need some rest”. I think my one set per exercise will go very well with high volume bodyweight work the next day.
Have to confess.
I started with low dose anavar. Added some Cardarine for cholesterol and other benefits. Decided to finish the Ostarine i had left and slowly moved into 280mgs of tren, lol. I really love the compound and since my health check ups were good i decided to do what i enjoy instead of worry about what MIGHT happen to me in years if Putin doesnt nuke my country.
It just happened that i watched a few youtube videos about a guy reviewing tren and i just miss the sides and bemefits so much, i front loaded 3ml as soon as the video ended, lol.
So its 350test, 280tren, 30 var a day.
I will also be going back to fasting every day like i did most my life and will be training fasted. Because i go tren-hypo 30min after i eat and just cant do much. I was also in best shape and health when i did this for years, so im basically going back to exactly what i did before.
I also found a few good talks and points about actual pro bodybuilder doses that changed my views on this, which kind of made me sure that being on very very low side of drugs is not what i want and believe in.
This is what it looks like now… Going by @tareload excel file of bodyfats, i am 19,3%… my waist is like around 40 inches, so this fucks up the math… there is just super big difference in measurements if i breathe in and let my intestines fall out completely and if i actually measure them normally(i somehow always keep my mid section flexed a bit, even when “relaxed” ).
Dont really care abt the number, just wanted to share.
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I really like the scar tissue in my shoulders from daily micro injections, so i decided to fuck with triceps also. Got the tiniest needles and started with 0,1ml in each triceps. I hope that maybe by slowly increasing the volume and needle size i wont end up with pain and infections that other people talk about. Will see how they are tommorrow, hah.