Q&A with Shadow Pro

Shadow_Pro · June 24, 2014, 11:29pm

[quote]Shadow1723 wrote:
Shadow,

What training split do you follow? Can you explain how you came to your current split considering factors like strengths, weaknesses, availability, etc?

Thanks![/quote]

I’ve tried hundreds of different splits and training program in general. From training twice a day, only one body part a week, two body part a week, high intensity, high/low volume and so on. I tell you that after all these years there are always the basics to go back and rely on. You need to have an excellent strength base! I keep hearing people say that bodybuilders aren’t strong but this is far from the truth, I don’t know many pros who can’t squat, deadlift of bench 405 for reps (and to me, that’s not weak) it’s not impressively strong but it’s far from being weak. These guys have put on the time to build a strength base before resorting to other bodybuilding training methods.

As long as your recovery is good, the more you train the more you’ll grow. The amount of volume a person can do varies completely from person to person. The more volume you can handle without hurting your recovery, the more you’ll grow. This is when juice comes in handy.

Right now I’m doing some sort of a power building split and trying to hit each muscle group twice a week using different training methods each time.

stick to the big compound movements and gain strength in these, it’s a big part of helping you progress… And also change your training program every 10-12’weeks. Doesn’t have to be a big change but you should definitely alter a bit.

Yogi1 · June 25, 2014, 1:01am

While were on the subject of your training big guy, any chance of giving a basic rundown of a typical day’s eating in the off season?

55amg · June 25, 2014, 2:48am

[quote]55amg wrote:

[quote]Shadow Pro wrote:

[quote]55amg wrote:
hey bro Thanks for signing up here! I have a question on water bloat/cutting. No matter how I try my stomach always stays distended and bloated I feel like im holding water. I have gone 6-7 weeks drinking nothing but water, clean food, low carbs 4-6 meals a day, cardio 3-5 time a week on top of my job which is also physical, and my stomach seems to stay the same size according to the tape measure.

I know cutting takes a while (12 weeks at least) but in 6-7 weeks i should have lost at least 1.5 inches off my waist or something like that. The only thing that changes is that i lose strength and size but my waistline is always the same. I cant tell u how frustrating it is. One guy pm’ed me on another message board and said its all about estrogen control he told me he had the same problem, he said to run nolvadex 20mg a day to cut estrogen down and 12.5 mg of aromasin eod to kill the estrogen so I dont get a rebound.

what do you think bro? sorry about the poem here I don’t know what else to do, Im currently 205 5’9’’ 19% bf or so. I must add that my leanest was when I was on test enant and proviron @ 75mg a day and also during pct using nolvadex my waist shrunk a lot. I havent been ON in 3 years.[/quote]

Can you post a picture for me? At 19% bf I don’t think you need to worry about a lot of water retention, you need to concentrate on losing fat. Once you start to shed the fat your waist will come down with it. If you were on test-e at 19% bf all it will do is make you hold more water and it will not help you burn fat.

Get your diet and training 100% first of all. Indigo-3G and HOT-ROX would be an excellent supplement stack to take immediately. If you have good overall health you could do an ECA stack as well. Indigo will be your best friend from now on… If anything can get you down to 10% bf in a respectable amount of time this is it… Combined with a good diet and training of course.
[/quote]

Hey bro thanks for the reply here is a pic of me about 6 weeks ago im about 5 lb lighter now
[/quote]

This is the diet I followed pretty much for 6+ weeks and like I said I got smaller and weaker all over but the waist stayed the same, I dont get it.

-3 eggs spinach 3 slices Ezekiel toast/oats water banana
-50g whey shake
-half pound chicken/beef, broccoli/kale, small sweet potato
-handful almonds
-50g whey shake
-tuna/haddock/salmon, salad with olive oil

Cardio was at least 30 mins 5 days a week plus my job is physical im always climbing stairs with computer equipment, pushing and pulling heavy carts, and still nothing, im beginning to think its no use … Ill give it another shot though

Cadebrigade · June 25, 2014, 1:37am

Thanks Shadow!

I will absolutely split up the GH shots. My only question about that is the timing in relation to food. I have been taking the bedtime shot because I know my stomach is empty and im not concerned about insulin affecting the GH. If Im going to split it up to morning and pre workout, how should i time that with my meals? Typically I wake up and Immediately have a 40 grams whey isolate and then eat breakfast an hour later and 90 minutes preworkout I typically eat a meal of protein and carbs. How can I manipulate this timing to best get the effects of the GH? Should I hold off on the whey isolate and move my preworkout meal further away from my workout?

Also, what is the maximum amount of weeks you would stay on Anavar/Winnie and would you use any PCT? I was thinking i’d be on for 8. In the past I haven’t but once I got pretty depressed post Anavar and got tested and my levels were shot. They have since returned to normal.

Last question ever, sir Shadow, God of Awesome, I promise! Milk Thistle: Relatively soon after my primo/ gh only cycle i went to go get my bloodwork and everything checked at my doctors… My liver enzymes came back slightly elevated and my cholesterol was out of wack. The cholesterol was very surprising because even tho I was eating a lot of food to get to 210, it was 90% clean. Im working on improving that. The liver enzymes had me concerned and I can only really attribute it to WAY to0 high protein (bulking on almost 400 grams a day) and / or previous damage from oral cycles? Anyway Iv added milk thistle to the routine to help buffer that. What dosage and what times should it be taken? My supplement guy said it should be taken at night before bed, but it occurs to me that perhaps that could also affect my GH supplementation. So i’ve been taking it with breakfast and dinner as normal.

Thank you!

pedro1597 · June 25, 2014, 2:24am

Hello Shadow, regarding drug and diet, what do you do you think is the best way to get rid of stubborn fat, such as scapulae, lower back and lower abs?
I used to be at the 25% level, got it to 13% on an 9 site measurement but lower back fat still bothers, and i fell that the fat loss is stalled. Any advice would be greatly appreciated.
Sorry for no pics, after i got to 13% and i started a bulk, so i should be ate arround 15,16% right now. Im looking for advice for my next cut. Thank you!

Ranjanman · June 25, 2014, 6:42am

Hey how would your creatine cycle look like.
How much should i take on my bulk.

I’m planing to use mono or is there a better creatine

Havoc1 · June 25, 2014, 11:42am

Thanks for the reply

So by saying no drugs until my BF is lower…Does that count for AI and PCTs also? How does my ,macros look? and my meal timing? Im going to get an accurate Bf in a weeks time then ill be more sure of my Stats etc.

Yogi1 · June 25, 2014, 11:51am

[quote]Ranjanman wrote:
Hey how would your creatine cycle look like.
How much should i take on my bulk.

I’m planing to use mono or is there a better creatine [/quote]

seriously? This guy is an Olympian level bodybuilder and you’re asking how much creatine you should be taking? You really think that’s a worthwhile question?

Really?

FUCKING REALLY?

R
E
A
L
L
Y
?

Yogi1 · June 25, 2014, 11:54am

Guys I don’t mean to come across as the forum police or be rude but there’s a lot of questions on here that 2 seconds’ worth of google could answer very easily.

We’re very lucky to have someone of this calibre here to help us so let’s not waste everyone’s time with asinine questions.

tofmik · June 25, 2014, 11:55am

Hi Shadow,

thx for great information.

I found here answer what to use when strength is the main thing. My question is. What is your opinion on post surgery cycle? I cant get GH. So I was thinking Test-e with anavar or something like that? After this when the strenth and power training will be on 100% what you suggest to use after the first cycle after the surgery?

My idea is post surgery cycle and getting ready then pct 1-2month off and then another main cycle for strength.

Thank you

MattyXL · June 25, 2014, 1:35pm

[quote]Yogi wrote:

[quote]Ranjanman wrote:
Hey how would your creatine cycle look like.
How much should i take on my bulk.

I’m planing to use mono or is there a better creatine [/quote]

seriously? This guy is an Olympian level bodybuilder and you’re asking how much creatine you should be taking? You really think that’s a worthwhile question?

Really?

FUCKING REALLY?

R
E
A
L
L
Y
?[/quote]

maybe you havent heard of the mad gainz you will get on that mono…yo

Ricardo_Brentani · June 25, 2014, 2:14pm

Hey shadow! I know this is a steroid forum, but id like to ask you about carbs… since day one in the gym (almost 7 years ago, when i was just 14) i have been taking a very simple homemade carb shake pre workout: 2 bananas and 1 large spoon of oat flour. To this day it gave me the energy to train hard for about one hour, all i ever needed. Intra workout drink has always been plain water. Than, immediately afterwards i would take my protein with waxy maize (dextrose made me fat) and bcaas.

But here is the question: what if i just stopped taking this homemade carb shake prior going to war and started to drink the wazy mazie during the workout, leaving just protein and bcaas as the post shake. I have been thinking about this for quite some time now, but for some reason have never actually tried it. Maybe this way i will have even more energy and get leaner at the same time (BF levels are about 12 percent now). Thanks a lot for helping me again!

Fastback11 · June 25, 2014, 4:10pm

Awesome thread, Shadow! I’ve read the whole thing.
To the people that want to post, you guys should read everything before posting! Many repeat questions and we want to keep shadow posting and not getting annoyed ! Lol

Ok, I’m 22, 215lbs, natural and been training for 4 years. I want to start using AAS once I burn some fat. I’m at about 15-16% now. (Just recovered from an injury, gained some fat

My goal is to look like (Arnold, Sergio Olivia, Brian Buchanon) etc

I’ve stalled on fat loss I’m Intaking 2200 calories. NO CARDIO as of now just lifting heavy weighs and walking my Rottweilers 25-45 min everyday

I’m going to add 20 min cardio for now. (Stairmaster or elliptical)
Do I keep diet the same at 2200 cals? 230p 70f 180c

When I get to 10-12% bf I want to use AAS. I’ve done much research on exogenous hormones and know what I’m getting my self into. First cycle I’m thinking 250mg test 500npp and maybe an oral like dbol before my workout, or winstrol (strength and hopefully helps me with staying lean)

I will post some pics of myself. What do you think? Thank you so much in advance.

Fastback11 · June 25, 2014, 4:13pm

This is another pic for u to see where I’m at

Fastback11 · June 25, 2014, 4:44pm

Hey buddy.
I like to read a lot about nutrition and herbal supplementation. I’ve read on a study that milk thistle interferes with AAS so don’t take with AAS. FYI. Also, it should be cycled.

If you want a better liver support use NAC & R-ALA… Drink lots of water

oneforme · June 25, 2014, 6:46pm

Yeah? Did you read somewhere that Jesus was going to come down and light a bunch of bad people on fire too?

Pinkylifting · June 25, 2014, 7:49pm

[quote]Ranjanman wrote:
Hey how would your creatine cycle look like.
How much should i take on my bulk.

I’m planing to use mono or is there a better creatine [/quote]

Now im not shadow, but the answer is creatine malate and take it as per the instructions.

Now i dont know much ill admit but thats Kind of a surprising questions from a guy taking the amount of juice you are. Might just be me.

Shadow_Pro · June 26, 2014, 12:14am

[quote]Yogi wrote:
While were on the subject of your training big guy, any chance of giving a basic rundown of a typical day’s eating in the off season?[/quote]

It’s hard to give a typical day because my carbs are changing weekly or biweekly depending on my current condition and how much I eat is also very related to the type of training I’m doing at that point. For example, when I train twice a day I will be having Plazma twice a day and a lot more carbs in general which is completely different than my off days where I may even cut my carbs in half. Most of the time I actually have about 3 different diets… On heavy training days, light/medium training days and off days are all different. I’ll give you a diet example for an off season heavy training day.

Meal1
16 egg whites
30g whey
70g carbs from oats
30g carbs from berries
50g honey (because of insulin)

Meal2: (training session #1)
Plazma 4servings
150g carb
60g protein

Meal 3: 30min post workout
MAG-10 (2servings)
40g protein
22g carbs

Meal 4:
10oz steak
2 cups rice
1/2 avocado

Meal 5:
8oz white fish
12oz potato
1cup Kale

Meal 6:
Plazma (4servings)
150g carbs
60g protein

Meal 7:
MAG-10 (2 servings)
40g protein
22g carbs

Meal 8:
10oz steak
2 cups rice
1tbsp mct oil

this would be on a high day, the carbs would be a bit higher on leg day for example. I would probably add more simple carbs around my insulin timing. My medium training days (or 1 session days) would be lower in carbs and my off day would be significantly lower.

Shadow_Pro · June 26, 2014, 12:19am