side triceps
please be honest in your evalution and sorry if i am wasting your time,i know you have a tight schedule…i am the guy who asked you earlier about the var only cycle,know you get an idea about who i look!
also english is not my first language so i am doing what i can with the grammar.
thanks again, i know you are doing this for free.
[quote]Shadow Pro wrote:
[quote]LMPCF wrote:
[quote]Shadow Pro wrote:
[quote]LMPCF wrote:
Lol, immediatly after submitting my last post I have a new question for you.
I hear you saying a lot about Plazma, microPA and MAG-10 for the bodybuilders. I think that the plazma probably isnt a good idea for me because i do not want to get pumped during wods, thats death for every crossfit workout.
But what are you ideas on supplementation? Now I am taking:
Protein Isolate (throughout the day, just depends on how much protein I get from my meals)
Mixture of fast and slow release protein (dynamatize) (before bed)
Vitamine D3, (every morning 5000IU)
Multivitamins, Fish Oil (every morning and evening) (for the vitamins the regular dose is 3 pills a day, i take one morning, one evening)
ZMA (every evening)
I do have some pre workout but I only take this when I am during pure strength training, shit doesnt go well with endurance lol.
Any advice on this?
What you take on carbs or not. During my bodybuilding phase I ate over 800 grams of carbs a day (not 800 grams of rice, just 800 grams of pure carbs lol). This sounds crazy but I gained weight like crazy and dropped fat doing this (see image).
Since I am doing crossfit I have tried the paleo diet. Which means I can not have rice, pasta, outmeal or other carbsource except for fruit and vegetables. My calories constist mainly of fats and protein.
I havent really trained intensively on this diet so I dont know how I this diet effects me during that. I do however notice that I have gained some fat since (could also be because of the lower intensity training) even though I eat like 3000 calories less then i did. Carbs boost my already fast metabolism even more, especially because I time my meals perfectly each day.
Thanks bro![/quote]
You look great! I’m impressed with how lean you are and you are carrying a decent amount of muscle. For you to start a cycle right now would be a great idea, you will benefit very much from this especially considering your starting point. You will become much stronger, bigger, fuller and even harder than you already are.
These will be your new best friends regarding supplementation:
MAG-10 - the hydrolyzed casein is so much more effective than regular isolate protein, it’s making your body more responsive to protein and able to break down and absorb other types of protein more efficiently. It encourages muscle growth, prevents catabolism and seems to help the immune system. For a crossfitter who is doing a lot of endurance workout I would be sipping on this throughout the day and intra workout.
Micro-pa - improves strength and strength endurance. All of the benefits cater perfectly to a crossfit training program. 2 months after I started the micro-pa (only thing I changed) my deadlifts went from 405 for 8 reps to 405 for 15 reps. I felt improvement in my strength and endurance in most of my exercises. It allowed me to add extra reps on weights where I was previously stuck.
I would add a multimineral to my supplement stack, it’s another one of the best tools for recovery… I always do it post workout and keep the ZMA before bed. You can replace your multivitamin with superfood in the morning and for fish oil definitely keep it in there(Flameout is a good choice because it’s a good mix with excellent ratios)
Diet question: go back on high carbs, right now! If you were eating 800g of carbs and still gaining size and burning fat then your body’s insulin sensitivity is very good and your body type responds great to carbs. This is a great thing, most people would kill to have this trait. By the look of your picture and information you’ve given me I would say your diet should be high carbs and protein with low fat. Stay away from this paleo diet, it’s not for you… It will just hurt your training and your physique. Someone who is training with high intensity (like yourself) carbs are necessary especially when your body is reacting so well to them. Slowly bring your carbs back up and lower the fats. Have the majority of your carbs in the 6hour time frame around your workout. In your strength workouts where pump wouldn’t be an issue you can use a small serving amount of Plazma (1-2 servings) it will give you more fuel to lift heavier weights. You can also add indigo to help your body absorb all of the carbs and to stay very lean along with the cycle.
Your starting point is very good so I’m very interested to see the progress you make with the cycle combined with these supplements. Going back to a high carb diet will give you a huge jump in your performance and physique. Excited to see the results, keep us posted.
[/quote]
Thanks again or the quick reaction my man! Lots of respect for you and especially for the time you take to help not only me but everyone around here.
Thanks, I had been working really really hard on that physique. Only downside is that the picture was taking during my bodybuilding days over a year ago and since I have been rehabilitating and doing crossfit I have lost some of it. Have been getting back to intensity the past few weeks so I can see the shape coming back but it’ll definitely take me a while to get back completely. Only when I feel 100% again and start running into some plateus i think ill start the cycle you gave me.
Ill definitely start looking into the supplements you have adviced me. I hope they are available in the netherlands 
!
Thanks man, I reckoned carbs were the way to go for me for some time. Paleo is good for the stomach and the bloated feeling but I guess that feeling is not from the carbs themself but just from eating 100gr of (uncooked) rice every 2.5 hours (which is just too much).
Any advice on how to get loads of good carb calories in without having to munch down kilo’s of food. With kilo’s I litteraly mean KILOS. I had to up my calorie intake to the point of getting annoyed with how much I had to eat and I was still hungry. To give you an idea what I used to eat (all amounts are uncooked amounts):
07:30 100gr of some type of cereal (grain-based, low in sugar) with milk and 30gr of protein
10:00 100gr of brown rice, 100gr of chicken and some veggies(amount doesnt really matter to me as long as I get 300gr a day)
12:30 same as above
15:00 same as above
17:00 same as above
18:00 pre workout shake (with preworkout, protein and like 50-80 grams of short chain carbs, depending on my energy level)
WORKOUT like a god-damn crazy animal lol
20:30 post workout shake (100gr of oats, 40 grams of peanutbutter, 30 grams of protein and
23:00 pre-bed, dont remember if it was 75 grams of brinta (similar to oats, but not the same to keep it fun lol) and 40 grams of casein mix (fast and slow protein). Or if it was 50gr of peanutbutter and 40 grams of casein. Im doing peanutbutter right know because it keeps the hunger away at night.
(Just before getting injured I was even thinking about taking a shake at night lol)
I ate this way during bodybuilding style training (5-6 bb workouts per week and 2-3 times cardio) but now that I am crossfitting I guess ill be burning even more calories, which is gonna be hell to get them down.
Lots of thanks for your help and your positive attitude, I am now looking forward even more to restarting my crossfit career.[/quote]
You can order these supplements directly from this site, just go to the T-Nation store. Pretty sure they ship there, I have friends in Europe who are ordering these regularly.
I agree that you need to be 100% again and then only begin once you start to hit plateaus, you are absolutely right.
I share your pain and I’ll let you in on my secret… First of all you need a good blender! I make my high carb meals into drinks. I blend yams, sweet potatoes, baby rice pablum, oats, baby oatmeal (dried oat powder). Doesn’t sound too appetizing but if you mix egg whites with these carbs and add cinnamon and sweetners it’s very easy to get down. The baby food digests very easy, make sure it’s just the carbs and no milk additives.
After reading what you’ve said, I’m going to reconsider your use of Plazma… The pump isn’t going to create that much issue for you, and you can always stop of it does. But you could get at least 300g of carbs just intraworkout and it would minimize the amount of food you need to shovel down during the day. It will also absorb while you are training and help with faster recovery and encourage muscle gains. 300g of carbs might seem like a lot in one drink but you can start drinking it 45 min before the workout, during the workout and 20minutes after , have a solid meal when you get home.
Since you are very good with carbs, don’t use brown rice… White rice is fine. It’s a faster acting carb but because you are eating so much you need something that is fast on the each in and out. A meal or two of oats is good enough for fibrous carbs along with your veggies. The rest of the carbs keep medium to fast.
You don’t need so much fat every day if you are doing your carbs so high. The most fat I would do each day with this is about 50-60g/day including fat from meats. Make sure that every meal is at least 40g of protein and now 30.
Ok so my main points here being… Make at least half of your meals in liquid form(blending), increase protein to 40g/meal(2-3 meals from hydrolyzed casein), lower fats to 50-60g/day.
DO NOT HAVE PEANUT BUTTER POST WORKOUT.
Happy to help, keep me posted.
[/quote]
Thanks for sharing that secret with me, Ill start blending away! Maybe a stupid question but I guess you blend all of the mentioned foods after cooking them right?
I could always try the Plazma, only problem is that I dont have a big budget. You are mentioning taking in 300gr of carbs using Plazma, which means Ill have to take half the bottle lol, I probably guess you mean using Plazma combined with another carb source? What dosage of Plazma would you advice, considering I have to budget?
Thank god, brown rice is just to dry and nearly impossible to eat fast. White rice however can easily be stuffed down 
.
So I would eat 2 meals with fats per day and 2 with fibrous carbs. Is there a best time for eating these meals? For the fat meals I would probably eat one of them as the second meal of the day (i like to start with quick carbs to wake me up) and one of them before bed. The fibrous carbs I would take in the morning and after my workout.
About the protein, I used to take in about 250 grams a day of real protein (not from rice and veggies for example) but that was during bodybuilding. Do I really need such amounts of protein as a crossfitter? Surely I need to keep taking in protein throughout the day, but I wasn’t aiming at 40 grams. Because that would add up to 300 grams or more a day.
Thanks for the advice mate, I am gonna follow all of it and let you know what happens!
great, thank you so much for your help!
Shadow,
Do you personally know Lee Labrada and Rich Gaspari? Both bb’s are now in their fifties and look phenomenal! In your opinion, #1 were their dosages more on the moderate-end back when they were competing, and #2 do you believe that their current dosages are higher and well beyond your standard TRT dosages most men that age are using?
[quote]Shadow Pro wrote:
[quote]rager wrote:
[quote]Shadow Pro wrote:
[quote]rager wrote:
[quote]Shadow Pro wrote:
[quote]rager wrote:
Hey Shadow Pro,
I have a couple more questions.
-
DNP- I have used this before with good success and I know the protocols to follow for it to be safe. The only problem is I just finished a show 3 weeks ago and I am currently sitting at 6.5% bf via 9 site caliper test. I kept my diet tight post show and I decided to do another show in 8 weeks. I know DNP has worked well in the past for me but at 6.5% I feel it may not have much of an effect bc I dont have enough bf on me to lose. I am not on any T3, clen or cardio and I do have time on my side but I want to maximize my post show rebound which I have been and at the same time do zero cardio or dieting bc I feel like it will effect my rebound. My thought process was use the DNP to take off the extra fat I have left in a 2 week period so I dont have to diet or do cardio or any fat burners. Make sense but wanted to get your thoughts on this?
-
You mention you take clients but not on a commercial level. Well I am looking for someone to bounce ideas off of, not necessarily giving me diets but to give me feedback and help me through the process of dieting and offseason protocols. Basically a coach but a coach williing to work with me and my ideas. Commitment is no probelm, Ive been training for over 20 years and my workouts are grueling, I have gone through so many training partners bc most are not wiling to train hard enough, even though everyone is “hardcore”. PM me if your interested, I live in So. Cal.[/quote]
-
Yes, dnp works… I also think that the ability to have quality training sessions is literally impossible while on it. I don’t think that 8 weeks is enough time to gain any kind of significant amounts of muscle. When you say you are 6.5% bf I am thinking you are no where near stage ready, you should be under 4% on a caliper test before even thinking about going on stage so this tells me you still have a long way to go. In addition, you aren’t taking any fat burners at the moment. Doing 20-30min of cardio a day won’t hurt your rebound or cause muscle loss… So get on it! Take Clen and t3 before cardio (doesn’t have to be a high dose) and adjust your diet in order to get to the correct bodyfat that you need to be on stage.
Dnp can also cause issues for the depletion and loading process, making you look flat as hell with no way to fix it except using extreme measures. I see more cons than pros so if I were you I’d get my ass in gear and start doing a bit of cardio, get on Clen and t3, adjust my diet and train like a mother fucker. Don’t pick the easy way out. Your look going onto stage will be much better if you go this route, trust me. Usually the more conservative way is the best. I’ll leave this up to you.
- I appreciate your interest but I am not taking anyone on right now, you are more than welcome to run things by me on here for everyone else to read. I am very busy concentrating on my career right now so I don’t have a lot of time. [/quote]
SP,
Thank you for addressing my questions. I probably left allot out but I do compete at around 3.5% on a 9 site caliper or 2.5% via hydrostatic underwater test. So 6.5% is no where near stage ready but for me, at 8 weeks out, thats low bc I tend to tighten up real quick towards the end.
I am aware that DNP causes water retention, lethargy, etc making workouts tough, but I think with only a 10-14 day blast I can deal with it, especially since its anti catabolic and all of the lost weight comes in the form of fat and not muscle…a huge plus for me. I am also trying to catch a post show rebound and I am 3 weeks into and I have never been so big and such a low bf % and I’m sure you know that most of our muscle gains can be made during post show rebound.
So I’m kinda juggling these last few weeks, going on a HGH-SLIN blast for the last 3 weeks and continuing it until 4 weeks out, then I will cut the slin out, but for the next 8 weeks I will lower the carbs slowly out of my diet but I am going to keep the slin in pre breakfast, intra and post until 4 weeks out. I can still lose bf bc I will make the caloric deficit through a reduction of carbs later in the day.
I figure the DNP will make a modest 2% reduction in my bf but that modest reduction would be at 4.5%, I would only need to lose about 2 more pounds to get down to 3.5% and I would have 6 weeks to do that, pretty easy I would think. The DNP can cause problems loading and depleting but I would do the DNP right about now so I have 6 weeks to adjust and literally lose 2-3lbs more to get into contest shape.
I was going to employ T3 and Clen at 6 weeks out after the DNP cycle to get things moving and do NO cardio and just adjust the diet to lose the 2-3lbs. Thoughts on this approach? I hate cardio, not bc its cardio but bc it always decimates my leg size. So it would look like this:
Weeks out
8-DNP, keep insulin in at pre breakfast, intra and PWO
7-DNP, keep insulin in at pre breakfast, intra and PWO
6-Add 25mg T3 and 100mcg of Clen, add in carbs slowly to adjust for the depletion of DNP and wait for water retention to fall off to see changes and adjust accordingly
5- Cut carbs by 20%
4-Carb cycle by reducing carbs by 50% for 2 days then up to normal and back down to 2 days, etc. DROP INSULIN, with the exception of High carb days every 3rd day.
3- Carb cycle by going 3 days at 50% before high day, then repeat
2- Increase T3 to 50mg. Drop High carb days all together by doing at a 50% reduction of carbs for all 7 days, Drop Insulin
1- Start depletion, contest prep week, drop Test and HGH, and drop all fat burners on Wednesday in order to fill out.
[/quote]
Ok, so your first message wasn’t clear… I thought you were planning on doing the DNP in the last 2 weeks before the show. There are some good points and some very bad points in what you’re going to go. It’s a complex protocol and I don’t feel comfortable giving something like this without seeing who I’m dealing with.
What level is this show?
Can you please post a front and back double bicep picture? [/quote]
I just finished a pretty big show 3 weeks ago, getting a nice rebound with this new protocol and like to see what I would look like with this new look, plus I just want to do another show using a different protocol. Show is a regional show.
Its a pretty complex protocol …I totally get it and I for one would not feel comfortable giving out ANY advice if I saw this…BUT, I had to try. If you still want to help out, I’ll send photos
[/quote]
Yes, please post pictures and I’ll share my opinion.
[/quote]
Did you want pics of what I look like now or at my show 3 weeks ago?
Hey, I’ve got a show in three weeks. I’m using Test e 500mg a week, 300 mg, deca, 300 mg tren a, and 300 mg masteron. I’ve added 40mg a day anavar and 10 days before the show will add in 100mg winstrol a day. I intend to do a rebound for 8 weeks after the show, before going off for three months, getting blood work and going into a 9 month cycle to grow and then cut for next show.
My question is this, with the deca and test, should I cut one, or both 2 weeks out from the show? Should I drop the test completely, or just lower it dramatically to say, 100 mg a week? Will dropping it totally effect my “rebound”? i know it takes a few weeks for the test to get to full concentration in the blood, so I was wondering if keeping it low instead of dropping it would mess that up.
Anyway, appreciate the thread and info! Any funny stories on pros?
Thanks for all Shadow. What is your opinion about a dosage of 20iu humalog 15’preworkout and intraworkout take 200grs carbs from plazma and 90’later 150grs of carbs from sweet potato+rice? You see a logical amount of insuline for those carbs?
Thank you bro, I am learning so much with you.
[quote]Shadow Pro wrote:
[quote]Tweeder wrote:
OK here we go…where do I start?
I believe I saw you mention taking orals pre workout and before bed. What are your thoughts behind taking them prior to bed?
NPP…what’s your opinion on it? Personally it is my favorite around 600mg but I will be trying more soon. If you dont have experience with it…I guess thoughts on deca will be ok but I’m hoping you have experience with NPP.
Pharma GH…how hard was it for you to secure a Pharma source? I have found some but I am shopping around.
Nolva dose…10mg on a bulk/offseason with approx a gram of test. Do you think that is too low to really be optimal?
SHBG and Proviron… first off what are your thoughts on Proviron? And if you were to try to knock down shbg to free up more test, would you choose something like Proviron @50mg or Winstrol @10 for a 12wk offseason. There are reports 10mg Winstrol knocks out shbg just as well as proviron. Add to that…its anabolic.
Dosing and down time. Lets say you were a fairly experienced user who cycled for 7 yrs…into your late 20s. 230lbs offseason 195 or so on stage. 1.5g of AAS were usually used and great results came from it. Then you take about 2.5yrs off…only cruising or being on nothing at all. When you start cycling again do you think you need less due to increased sensitivity? Do you start at 1.5g again? Do you up it a little?
Thanks[/quote]
-It’s not something you have to do, I just discovered over the years it feels the best for me to take it at these times and a lot or other friends and clients of mine do the same. I feel that it aids in my recovery and cases have shown some substances absorb better while the body is at rest. It’s also a good idea for forgetful people.
-NPP… I have used this a number of times and here my pros and cons. It’s decent for gaining mass, good for the joints, medium water retention and not very hard hard on the system. The downside of NPP and deca is the obvious one, it kills libido… The famous deca dick, it’s just not a side effect I enjoy. If I had a choice between this and eq, I’d always use EQ because it helps me with appetite, gives me more vascularity and doesn’t hurt libido. In my off season I’ll use one or the other and EQ usually wins the vote. In terms of strength gains, I don’t see a lot of improvement in the area. There are people who like it a lot and if this works for you then by all means do it as a secondary drug in a cycle.
-
took time to secure a source… I find it’s never readily available, so whenever it is the only trick I have is just to buy it all! You never know when it’s available again.
-
for 1g of test I would run 20mg of nolva from the start. I don’t think it will give you any negative effects and won’t hurt any gains but it will help to keep the unwanted sides away.
-
I LOVE PROVIRON … I’m actually surprised this is the first post about Proviron on this thread. I would definitely choose the Proviron @ 50mg over winstrol. In some cases I’ll go up to 100mg. Hany Rambod is a huge fan of it and most of his athletes are using it year round. I hear the reports that you speaking of regarding winstrol, I don’t think it makes that much of a difference… I always feel better on Proviron and it’s great for sex drive while winstrol is not. After trying them both for this purpose, I have to tell you that personal I’ll always choose Proviron.
-
after 2.5 years off/cruising… Start at a lower dose, I would say 1/2 of what you were doing. You will see great gains due to the increase in sensitivity. I just had a guy who went 2 years off gear (he used to do 2g/week) I put him back on 1g and now he’s the biggest and leanest he’s ever been. Save your money and your health and keep the high dosages for later.
Let me know if you have anymore questions.
[/quote]
Any suggestions on running GH, Slin, Oral(tbol), and suspension(100mg) pre workout? I don’t mean basics…I mean things that one might not think about initially when contemplating this.
I am thinking GH about 60-90min pre… slin 45-30min pre(depending on humulin/humalog). When would you time your suspension and oral? Do you actually take into account the orals half life etc?
Question regarding PIP: I’ve done plenty of injections before but am just now getting major PIP no matter where I pin. I got 4 vials from a trusted source (good friend of mine makes his own) and I have had no issues with him in the past, he assures me these were all made the same but 3 out of the 4 vials have given me major pain and swelling about 2-3 days after I pin and the pain lasts about 5-6 days. They are 333mg/ml, last cycle I pinned with 250mg/ml and had no issues.
Curious what your suggestion would be, I will most likely try to find some more and throw these vials away as I have barely been able to bend my leg and it has ruined much of my training the last 4 weeks.
Thanks in advance.
[quote]trenblood wrote:
[quote]Shadow Pro wrote:
[quote]trenblood wrote:
So even if you never had gyno, do you still recommend it to people or athlete to take nolvadex during cycle, or just the sensitive ones.
Ok let’s say i am on a cycle and suddenly i start getting gyno, what would be the best approach with out having to stop your cycle or lowering your dose, do you add nolvadex so it does not get worst and add a AI to fight it or there a other way?
thank you[/quote]
It depends on the dose you are using. Usually I would suggest to throw in 10mg as a precaution or 20mg if the dose is higher. If you suddenly notice symtoms of gyno there are a few things you can do: add another ai to the mix (such as arimidex) or increase the nolvadex. In a very bad case you can use femara.
[/quote]
Sorry but what i am trying to say is if i am not using nolvadex or a AI and i start feeling gyno, what do you do jump on nolvadex to stop it from getting worst and add a AI or just add a AI.
Do most pro have there gyno removed or do the use the approach of nolvadex ?
thank you.
[/quote]
If you want to run a cycle without it and then you start to notice signs appearing just jump on the nolvadex at 20mg and go up from there… You can add arimidex and femara if you have major issues. But why even let it get to this point, if you just take nolva to begin with as a precautionary measure then you don’t have to worry about the problem later and it will not interrupt your cycle. And if you are using tren or deca then always keep caber on hand for progesterone related gyno.
Most of the guys I know are using nolvadex during the cycle but some prefer arimidex instead. The guys who have it will get it removed if it becomes too much of a distraction, it either shows up because they are extremely sensitive to it or they have done something incorrectly… I have never had any signs of gyno in all of my years competiting.
[quote]doom44 wrote:
Hi Shadow, just want to ask your opinion. Do you think 4 weeks short cycle worth running ?[/quote]
I don’t see a lot of benefits from it, I think if you want to run a cycle you might as well do a regular length well planned out cycle (8 week minimum and that would be if you are only using short esters) it’s too short to see any kind of significant gains but long enough to cause issues and imbalances with your bodies system.
Whatever small gains you will get, I don’t think it’s something you will maintain… Building muscle takes time and there’s no drug that can beat the necessity of time. Don’t rush into things but rather think about your long term gains.
[quote]LMPCF wrote:
[quote]Shadow Pro wrote:
[quote]LMPCF wrote:
[quote]Shadow Pro wrote:
[quote]LMPCF wrote:
Dear Shadow Pro,
I Have another question I really would like to have answered. A friend of mine is on his third cycle right now after a pretty shitty second cycle (about 6 weeks gear free in between the cycles). He is in his 4th year of serious training and both sleep and nutrition are not a limiting factor.
He would like to have your feedback on the cycle and have his question answered.
It is a twelve week cycle:
week 1 - 8 100 mg test-prop e/od (inject)0
week 3 - 8 40 mg winstrol (tabs stanozolol)
week 3 - 9 Clenbuterol (2 days off, days on… etc) starting with 20 mcg, ending with 60-80 mcg)
week 9 - 12 20 mg nolvadex
He is in his 4th week right now but thinks an 8 week test-prop is a little bit long so he wants to convert it to 6 weeks with 150 mg test-prop eod. Is this ok? Should he increase/decrease dosage of his other compounds? Should he add or remove any compounds?
The only side effect he notices is decreased testicle size (he TOLD me) and a little bit of joint issues (due to the winstrol he says). Libido is not extremely high or low, little bit lower as usual.
His problem is that right know he doesn’t feel or see a lot of difference.
(Brand of the gear is Genesis, dont know if that’ll help you
Thanks a lot for your help man![/quote]
I would add 250iu of HCG eod it will help with the balls.
8 weeks on test-p is fine but it would run the nolvadex throughout the cycle 10-20mg/day
What is the goal of his cycle? It appears to me that he is attempting some sort of a cutting cycle? There’s only so much strength you can gain from 40mg of winstrol.
Tell me more about the goals and maybe I can be more helpful.[/quote]
It is a cutting cycle indeed. His intentions are to become leaner and harder.
[/quote]
If that’s the case I would definitely add masteron-p @ 100mg EOD in addition to what I offered, it will help him look leaner and harder. More advanced version would be to add tren-a into the mix, but because he’s doing crossfit it might hurt his endurance a bit. If he’s only doing it for looks then it’s a great option @ same dosage as masteron.
[/quote]
Sorry for the misunderstanding but he does do bodybuilding and not crossfit. I think that�´ll change the way you look at his cycle.
Thanks![/quote]
Ok, if this is the case. For bodybuilding purposes something like this will be better
Week 1-8
100mg test-p eod
100mg tren-a eod
100mg mast-p eod
Winstrol 50mg ed (oral)
250iu HCG eod
Nolva 10-20mg ed
- he could add clenbuterol 2 days on, 1 day off pre-cardio. Dosage he’s doing is fine.
If he only want to pick between tren and mast. Then tren would give better results but it’s harder on the body and the mind, masteron is more mellow.
I just noticed you said he’s using a brand called Genesis, I’m not sure if it’s the same genesis I’ve heard of but it’s not considered a reputable underground lab so best thought would be to search elsewhere. Keep in mind a lot of kids use their basement bathroom"labs" to make these products so you are safer to go with a well-known brand or go with pharm stuff if you can get your hands on it.
Get him to join here so he can ask questions, it will get confusing if we are going back and forth between you and him.
[quote]alvertos wrote:
well i am just living the fitness lifestyle,no aspirations of competing i just want to look the best i can,i would love to look like a bodybuilder but i think the lean/athletic look suits me more.
i am training seriously for over 12 years, i eat as good as i can and i take quality supps.any tips about my strong/weak points?also about clen ,in my last cycle in last summer,i used the 2 days on/1 off protocol,i started with 20 mcg first week and increased to 40 the second,60 the third,until i reached 100 mcg then i taper it off the same way.the results where ok, i did not notice any side effects.can you tell me a better way to use it?[/quote]
If you are just doing this for fun then your bodyfat level is great for everyday life. If you want to go for an athletic look then I would just try to add a bit more overall size.
Here’s where you can use some work. Your pecs in general can use more work, specifically your upper chest so concentrate on heavy incline presses and low incline flies with slow negative to try and get stronger in this area. You can also use more width on your back, you’re pretty thick for an athletic dude but of your back is wider you’ll have a better v-taper. A lot of vertical pulling like weighted chin ups and 1 arm pulldowns with pauses at the bottom. Put more emphasis on your hamstring work, stuff like stiff leg deads, regular deads and hamstring curls with drop sets, I would like to see more definition there so try and add more intensity into your training. Shoulders are decent as well as your arms (you can always use more size but for your goals you are doing fine). If you want to look like a bodybuilder it’s a whole different thing, obviously A LOT more size would be needed everywhere. Your diet, training, supplementation and drugs would need to be reevaluated completely. Best advice is to always keep the basics as a part of any training program, squats, deads, bench(or any compound pressing), heavy chin ups.
The way you did the Clen is ok but the dosage is pretty high. You are lean as is, I don’t think you need to go to something so extreme. If you want to gain size an anavar only cycle won’t do much for you, but just for leaning out it would be good.
[quote]DoctorJekyll wrote:
Hi Shadow, A mate is going into comp prep like me (competing in diff divisions though). His coach has him running Test E until 10 weeks out along with prop (prop all the way through). Although I dont understand, his coach said to pin Monday / Thursday for both the test. Wouldn’t his levels fluctuate from medium - high ? Is this alright considering he is still running test E at a resonable dose?[/quote]
I don’t understand the logic of why he’d do something like this. It’s not going to kill him because he has a lot of test in his system anyways. The optimal way of doing it would be the test-p every day optimally (or eod at the least) I think he would still notice energy drops like this because of the levels changing.
Prop all the way to the show is arguable. Some people drop it at 2 weeks or 1 week and others keep it all the way to the show. It depends on individual factors like sensitivity to water retention, level of hardness and leanness. And dropping test-e at 10 weeks out is too early, I would drop it between 6-8 weeks out.
[quote]
Thanks for sharing that secret with me, Ill start blending away! Maybe a stupid question but I guess you blend all of the mentioned foods after cooking them right?
I could always try the Plazma, only problem is that I dont have a big budget. You are mentioning taking in 300gr of carbs using Plazma, which means Ill have to take half the bottle lol, I probably guess you mean using Plazma combined with another carb source? What dosage of Plazma would you advice, considering I have to budget?
Thank god, brown rice is just to dry and nearly impossible to eat fast. White rice however can easily be stuffed down .
So I would eat 2 meals with fats per day and 2 with fibrous carbs. Is there a best time for eating these meals? For the fat meals I would probably eat one of them as the second meal of the day (i like to start with quick carbs to wake me up) and one of them before bed. The fibrous carbs I would take in the morning and after my workout.
About the protein, I used to take in about 250 grams a day of real protein (not from rice and veggies for example) but that was during bodybuilding. Do I really need such amounts of protein as a crossfitter? Surely I need to keep taking in protein throughout the day, but I wasn’t aiming at 40 grams. Because that would add up to 300 grams or more a day.
Thanks for the advice mate, I am gonna follow all of it and let you know what happens![/quote]
The baby food is a powder form that just needs to be mixed with a liquid and not cooked and the oats can be blended raw as well. You would need to cook the yams, potatoes and regular rice. If you don’t like eating dry oats then you could always cook them first, if you have quick oats (not steel cut) then you should be fine.
As much as you can afford with the Plazma. If you are looking it from a budget point of view, the Plazma includes your protein and your carbs in the highest quality possible and regardless you’d have to buy protein and carb meals in place of the missing Plazma so whatever you can workout with your personal budget to include the better off and easier it’ll be for you to eat all of your food during the day. Whatever you don’t get from the Plazma you can replace with regular meals throughout the day. 1 serving of Plazma is 38g of carbs and 15g of protein.
For your fat meals, what you suggested with meal 2 and before bed will work perfectly. Just don’t consume the fat after your workout.
You can eat your fibrous carbs anytime except your post workout meal, keep faster acting carbs in this meal. Morning is a good time. Protein consumption depends on if you are looking to gain more muscle mass or if crossfit is your main goal without any regards to physique improvements. If you want to gain muscle then 275-300g is acceptable. Using gear will help your body with protein synthesis and allows you to consume more food and utilize it towards muscle and strength gains. 200g/day would be sufficient if crossfit is the only goal, you won’t gain much muscle with such little protein intake. Guessing by your pictures and your goals i would suggest 250g as a place to start and then tweak it from there.
[quote]ktaylor966 wrote:
Shadow,
Do you personally know Lee Labrada and Rich Gaspari? Both bb’s are now in their fifties and look phenomenal! In your opinion, #1 were their dosages more on the moderate-end back when they were competing, and #2 do you believe that their current dosages are higher and well beyond your standard TRT dosages most men that age are using?[/quote]
I have spoken to both of these guys on several occasions. I am not sure what their dosages were back in the day, honestly it’s not my first concern. I am not sure about lee, but I would guess that Rich is still using decent amounts, he still looks very hard and full… Considering his crazy travel schedule, I don’t think he’s training is nearly as intense as it used to be but I don’t think he would look this way just on TRT doses.
[quote]
Did you want pics of what I look like now or at my show 3 weeks ago?[/quote]
Current pics and pics from the show. Just a front and back double bicep from each.