Hey Shadow I just finished my first show and now since we are heading into fall/winter I (like many others) want to begin bulking and was just wondering if there is any other macro split to use other than the typical 40/40/20 everyone seems to praise? I am a 5’11 210lb endomorph, adding mass is never too hard for me it is the cutting phase and shedding fat that I tend to find more difficult. the Picture is me at 208lbs just 2 weeks out from the show. Thanks for the help!
[quote]Shadow Pro wrote:
[quote]Narcisus wrote:
this is my pics of this summer 177x88
I have done several cycles over the years,usually 2 cycles per year, one in the winter period and one in the summer period. of course, never like this. I train for more than 8 years.
the cycle was done by my trainer, not the amount of slin me he still said, last year I was 6ui postwo and 2ui postdinner
Shadow shadow changes that you would?
thanks for the replies[/quote]
You look good but I still think it’s very high dosages. I would take the prop and deca out of this cycle and only do the EQ 2-3 days a week (750mg/week)
Insulin would depend on the diet you are going to follow so I can recommend dosages. I would ONLY use it preworkout with Plazma intraworkout.
[/quote]
only bolde or also susta and a-bomb?
thanks shadow
Hey Shadow,
I’m confused about insuline and mealtiming.
I guess it’s better to eat a meal after you do a slinshot.
But I use novorapid pre workout.
I ate a meal, 30 min later I do my shot, have my shake and amino’s. Then I go to the gym and have another carb/aminodrink during training.
After training have my PWO shake and meal.
Am I doing it wrong? I’m supposed to eat after my slinshot, but If I eat a meal before going to the gym my stomach is upset.
Need your pro advice.
Thx!
[quote]michell wrote:
[quote]Shadow Pro wrote:
[quote]michell wrote:
[quote]Shadow Pro wrote:
[quote]michell wrote:
Shadow,
I hope Olympia was great.
And thanks for help me reach my goals. Totally success in my contest but I have to improve a lot of things and learn more how to manage my body. Gyno is so reduced, and I’m gonna start the PCT we talked about. Good job, you are awesome. I have no words to express my gratitude.[/quote]
Glad to hear you did well in your show and I’m happy that I was able to help. Also, good news that your gyno is better.
I have to say that you made exceptional improvements in your legs in such a short period of time. Keep pushing and you’ll keep learning and improving… This is just the start for you!
[/quote]
Thanks for your words. As you say I’m in the beggining and it’s a matter to choose the right direction and the right effort. Meanwhile you can I ask you a bit support from you.
I’m gonna start the PCT and it’s a new and unknowledge phase either training type or nutrition or keep the progress.
1- Because my body type, stay lean was always my weak point, and the goal in keep under 10% during pct and the whole 8 weeks before starting the next prep. I’m gonna keep my nutrition practicaly the same.
Minor changes:
MEAL 1
1.5 Mag10
MEAL 2
6 oz white fish or chicken breast or turkey breast
1 tbsp EVOO
MEAL 3
6 oz white fish or chicken breast or turkey breast
Some esparagus, artichoke
MEAL 4
6 oz white fish or chicken breast or turkey breast
1 tbsp coconut oil
WORKOUT
3-4 plazma (always indigo and micropa before)
1.5 Mag10 30’ pwo
MEAL 5
I’m gonna change 6 oz white fish or chicken breast or turkey breast
By red meat
2 cheat dinner meals in leg and back days, triying not binge. Sooooooo difficult
- would you add something else like mag10 , 45 minutes prewo, before bed or in the middle of the night? I’m
Becoming carbophonic at this point haha. Or would you like to add any change?
-
Would you do any specific HIIT protocol? So far 2:2 was great but i don’t know if it’s better a new change once I’m lean.
-
Training at evening, would you take another dose of indigo if I cheat at dinner? Does plazma affect in refill glycogen cause it’s high content of carbs during training? Or it’s better to have the cheat meail some hours apart.
-
Im gonna recover 8 weeks and Im gonna start a new prep again. As you have seen my evolution and You know me a bit, can you help me to plan the next cycle and choose the right compounds? So I can prepare it in asvance.
-
If I keep dieting and training my ass off, once I tappered clen and T4 , is there any action to keep leaner knowing my set point tends to get fat easily?
Thanks
[/quote]
Are you starting to prep for a show in 8 weeks? I think it’s too soon, you need to take time to recover and grow instead of jumping into another show.
SLOWLY START TO REVERSE DIET. Start adding more carbs into your diet and lower the fat. For example in meal 4 drop the oil and add a small amount of carbs (ex. 1/2-1 cup rice). Also add carbs to your post workout meal 5. When you’re trying to grow you want more carbs in your system but the trick is to do it slowly. Just add small amount everyweek to make sure your aren’t gaining too much body fat. Do NOT binge, it’s a recipe for disaster. MAG-10 before bed or in the middle of the night is a great idea.
You can keep the cardio protocol the same but only 3-4 days a week… Your purpose here is to grow.
You can take the extra indigo on cheat days too, I have went up to 12 capsules/day. Make sure you have enough time between your Plazma and your cheat meal, the cheat meal should be the last meal of the day.
I would go into an off season if I were you and wait until you make significant improvements before going into stage again. Jumping from show to show isn’t beneficial, you can’t add muscle if you’re dieting year round.
As long as you keep diet and cardio on track you shouldn’t gain a lot of fat. Obviously you won’t stay and shouldn’t stay at a competition bodyfat level but as long as you stay under 10% you’ll be good.
[/quote]
Good points, thanks.
No I’m not compete again. In 8 weeks I planned to start another cycle, maybe Something look likes Physique, to keep evolving and maturing my muscles meanwhile I have a good condition.
To compete I need more pounds and it’s not real for my next categories. I prefer keep lean and with Physique apparence than chase irreal expectations. Let’s see what brings the future.
Somethin like low dose of tren-a, test-p,win/master and gh. I remember in the past, physique guys if use them smart , can stay in a good condition long time.
And why not your insuline protocol with Plazma and Indigo-3G
[/quote]
What you’re suggesting is a cutting cycle and this would work well for staying lean. I have no issue with that but you’ll have to pin everyday.
You can use the insulin with Plazma and indigo together. It’s a perfect combo for adding mass.
[quote]Quadrociraptor wrote:
Hello again Shadow got a new quiestion about a PCT suggest about my cycle here is the cycle itself
week
1 Dbol- 20mg EQ- 600 Sustanon 300 - 600
2 Dbol- 30mg EQ- 600 Sustanon 300 - 600
3 Dbol- 40mg EQ- 400 Sustanon 300 - 900
4 Dbol- 40mg EQ- 400 Sustanon 300 - 900
5 Anadrol-50mg Deca-300 Test E - 500 +Nolvadex from here till the end of the cycle
6 Anadrol-50mg Deca-300 Test E - 500
7 Anadrol-50mg Deca-300 Test E - 500
8 Stanozolol -40mg Tri Tren -450 Masteron -300
9 Stanozolol -40mg Tri Tren -450 Masteron -300
10 Stanozolol -30mg Tri Tren -450 Masteron -300
11 Stanozolol -20mg
what would be the best PCT you could suggest to manage to recover from this cycle and manage to keep most of the muscle that was build thanks in advance :)[/quote]
I have covered this subject many times, read back and put together your pct based on my guidelines and then I will critique whatever you come up with.
[quote]ginston wrote:
hi shadow what in your opinion is the best dosing protocol with GH? i.e ED,EOD… Morning,post workout,pre bed etc. will be using it on my upcoming cycle. is my first time with GH. will be used with test,tren and dbol.[/quote]
Depends if you are trying to get lean or to add mass. If you are trying to add mass I would say post workout and before bed would be your best option(no less than 6iu/day). And if you’re trying to get lean you can do first thing in the morning and 90min pre workout(about 2-4iu/day will work)
You should it everyday.
[quote]Dumbo wrote:
Short & specific question: my last blood draws (some time ago) rountinely indicated high levels of SHBG. I tried some OTC things such as Saw Palmetto, which did nothing to lower the readings. Do you know of anything that will help? I do use anabolics and am open to trying new things, currently nothing too fancy, just Test E as a base, and some EQ or Mast for contest cycles (strength focus, not bodybuilding- have tried Tren once, will try again). Thought I saw someone mention Winstrol to lower SHBG, but had never heard of this?
Thanks in advance![/quote]
I’ve heard of people using winstrol for this purpose, try 30mg/day for 4-6weeks and see if it helps.
[quote]bb1960 wrote:
I’ve read both of your threads a few times. You’ve mentioned mast p on several occasions and have a question on mast e cuz it’s been mentioned very little. I have test e on hand and wondering if using mast e instead of mast p going to be any significant difference in side effects? I am wondering about test e at 250/wk and mast e at 300/wk. depending I could go the extra cost and go mast p ( 100 eod) with the test e (250/wk). Any advantages or disadvantages with either?[/quote]
Mast E is a good drug but you won’t get the same hardness/leanness as you would with mast p…you will still see decent results but it’s not as potent. If it’s an issue with budget, there won’t be much of a difference with the dosages you are doing.
[quote]Thor492 wrote:
Hey Shadow I just finished my first show and now since we are heading into fall/winter I (like many others) want to begin bulking and was just wondering if there is any other macro split to use other than the typical 40/40/20 everyone seems to praise? I am a 5’11 210lb endomorph, adding mass is never too hard for me it is the cutting phase and shedding fat that I tend to find more difficult. the Picture is me at 208lbs just 2 weeks out from the show. Thanks for the help![/quote]
Men’s physique? Correct me if I’m wrong?
If you are an endomorph a carb cycling approach might work better for you. Some low carb days will help keep you lean. Try to eat less carbs in the days you have off from training.
Majority of your daily carbs should come from Plazma during your workout and the rest being pre and post workout.
[quote]Narcisus wrote:
[quote]Shadow Pro wrote:
[quote]Narcisus wrote:
this is my pics of this summer 177x88
I have done several cycles over the years,usually 2 cycles per year, one in the winter period and one in the summer period. of course, never like this. I train for more than 8 years.
the cycle was done by my trainer, not the amount of slin me he still said, last year I was 6ui postwo and 2ui postdinner
Shadow shadow changes that you would?
thanks for the replies[/quote]
You look good but I still think it’s very high dosages. I would take the prop and deca out of this cycle and only do the EQ 2-3 days a week (750mg/week)
Insulin would depend on the diet you are going to follow so I can recommend dosages. I would ONLY use it preworkout with Plazma intraworkout.
[/quote]
only bolde or also susta and a-bomb?
thanks shadow[/quote]
Do 3 shots/week of sust (750-1000mg/week) and Anadrol everyday preworkout.
[quote]Chapeloere wrote:
Hey Shadow,
I’m confused about insuline and mealtiming.
I guess it’s better to eat a meal after you do a slinshot.
But I use novorapid pre workout.
I ate a meal, 30 min later I do my shot, have my shake and amino’s. Then I go to the gym and have another carb/aminodrink during training.
After training have my PWO shake and meal.
Am I doing it wrong? I’m supposed to eat after my slinshot, but If I eat a meal before going to the gym my stomach is upset.
Need your pro advice.
Thx![/quote]
Go and read my first Shadow Pro thread. The topic of insulin was beaten to death there.
Here’s a bit of info to start you off with…
Do a Humalog shot 10min preworkout, drink Plazma intraworkout.
Example: 10iu insulin & 100g of carbs from Plazma
30 min after workout: 2 servings of MAG-10
60-90 min after MAG-10: eat a solid meal
This is a simple and very effective approach!
Hi Shadow Pro, I’m 28 yrsold, 5’9’', 210 lbs, bf is around 10%. Started dieting for 4 weeks now, been on 500/week test C (the first 3 weeks) then switched to 250 test C and 225 tren A and 80 mcg of clen.
I have done a number of cycles before, always competed as LHW at 180-184 lbs. For my previous shows I usually stay lean year around (198-195lbs) and make my way to 180-184lbs. However, this year I wanted to put on some weight specially in my weak legs and back, took a year off, bulked up to 232lbs (heaviest I have been, with decent condition).
For my previous shows, my diet was 250g proteins, 150g carb and I add a tbs of oil (or equivalent amount of almonds) with every meal. Cardio as needed, (I start hard (HIIT) and cut it towards the end). The main issue is, I tried to change things a lil for this prep and experiment by taking out the added oils (only fat are traces from meat sources). The thing is I have been 206 for 3 weeks now. I’m a lil worried now, since I look worse 6 weeks out now than 6 wks out of my last show. I usually lean very fast. In some shows, I would lean on test and clen only and get a very good placing (top 4 out of 12-16 guys). But for some reason, this year, my body is not responding well. Do you have any suggestions or ideas to share? Thankx a lot.
Depends if you are trying to get lean or to add mass. If you are trying to add mass I would say post workout and before bed would be your best option(no less than 6iu/day). And if you’re trying to get lean you can do first thing in the morning and 90min pre workout(about 2-4iu/day will work)
You should it everyday.
[/quote]
If you use HGH postworkout… Do you have to wait 1h behore you can drink your carb/protein shake and meal?
Because 1h before hgh and 1h after hgh you shouldn’t eat suagers?
[quote]Shadow Pro wrote:
[quote]michell wrote:
[quote]Shadow Pro wrote:
[quote]michell wrote:
[quote]Shadow Pro wrote:
[quote]michell wrote:
Shadow,
I hope Olympia was great.
And thanks for help me reach my goals. Totally success in my contest but I have to improve a lot of things and learn more how to manage my body. Gyno is so reduced, and I’m gonna start the PCT we talked about. Good job, you are awesome. I have no words to express my gratitude.[/quote]
Glad to hear you did well in your show and I’m happy that I was able to help. Also, good news that your gyno is better.
I have to say that you made exceptional improvements in your legs in such a short period of time. Keep pushing and you’ll keep learning and improving… This is just the start for you!
[/quote]
Thanks for your words. As you say I’m in the beggining and it’s a matter to choose the right direction and the right effort. Meanwhile you can I ask you a bit support from you.
I’m gonna start the PCT and it’s a new and unknowledge phase either training type or nutrition or keep the progress.
1- Because my body type, stay lean was always my weak point, and the goal in keep under 10% during pct and the whole 8 weeks before starting the next prep. I’m gonna keep my nutrition practicaly the same.
Minor changes:
MEAL 1
1.5 Mag10
MEAL 2
6 oz white fish or chicken breast or turkey breast
1 tbsp EVOO
MEAL 3
6 oz white fish or chicken breast or turkey breast
Some esparagus, artichoke
MEAL 4
6 oz white fish or chicken breast or turkey breast
1 tbsp coconut oil
WORKOUT
3-4 plazma (always indigo and micropa before)
1.5 Mag10 30’ pwo
MEAL 5
I’m gonna change 6 oz white fish or chicken breast or turkey breast
By red meat
2 cheat dinner meals in leg and back days, triying not binge. Sooooooo difficult
- would you add something else like mag10 , 45 minutes prewo, before bed or in the middle of the night? I’m
Becoming carbophonic at this point haha. Or would you like to add any change?
-
Would you do any specific HIIT protocol? So far 2:2 was great but i don’t know if it’s better a new change once I’m lean.
-
Training at evening, would you take another dose of indigo if I cheat at dinner? Does plazma affect in refill glycogen cause it’s high content of carbs during training? Or it’s better to have the cheat meail some hours apart.
-
Im gonna recover 8 weeks and Im gonna start a new prep again. As you have seen my evolution and You know me a bit, can you help me to plan the next cycle and choose the right compounds? So I can prepare it in asvance.
-
If I keep dieting and training my ass off, once I tappered clen and T4 , is there any action to keep leaner knowing my set point tends to get fat easily?
Thanks
[/quote]
Are you starting to prep for a show in 8 weeks? I think it’s too soon, you need to take time to recover and grow instead of jumping into another show.
SLOWLY START TO REVERSE DIET. Start adding more carbs into your diet and lower the fat. For example in meal 4 drop the oil and add a small amount of carbs (ex. 1/2-1 cup rice). Also add carbs to your post workout meal 5. When you’re trying to grow you want more carbs in your system but the trick is to do it slowly. Just add small amount everyweek to make sure your aren’t gaining too much body fat. Do NOT binge, it’s a recipe for disaster. MAG-10 before bed or in the middle of the night is a great idea.
You can keep the cardio protocol the same but only 3-4 days a week… Your purpose here is to grow.
You can take the extra indigo on cheat days too, I have went up to 12 capsules/day. Make sure you have enough time between your Plazma and your cheat meal, the cheat meal should be the last meal of the day.
I would go into an off season if I were you and wait until you make significant improvements before going into stage again. Jumping from show to show isn’t beneficial, you can’t add muscle if you’re dieting year round.
As long as you keep diet and cardio on track you shouldn’t gain a lot of fat. Obviously you won’t stay and shouldn’t stay at a competition bodyfat level but as long as you stay under 10% you’ll be good.
[/quote]
Good points, thanks.
No I’m not compete again. In 8 weeks I planned to start another cycle, maybe Something look likes Physique, to keep evolving and maturing my muscles meanwhile I have a good condition.
To compete I need more pounds and it’s not real for my next categories. I prefer keep lean and with Physique apparence than chase irreal expectations. Let’s see what brings the future.
Somethin like low dose of tren-a, test-p,win/master and gh. I remember in the past, physique guys if use them smart , can stay in a good condition long time.
And why not your insuline protocol with Plazma and Indigo-3G
[/quote]
What you’re suggesting is a cutting cycle and this would work well for staying lean. I have no issue with that but you’ll have to pin everyday.
You can use the insulin with Plazma and indigo together. It’s a perfect combo for adding mass.
[/quote]
No problem to pin everyday. What would you like for me?
Shadow Pro, I see that you recommend Plazma intra workout and not pre, does this recommendation still holds for natties? If so, what 's your reasoning? I like Plazma but always got a bit puffy with a pre loading so your rec piqued my curiosity
[quote]ndim wrote:
Hi Shadow Pro, I’m 28 yrsold, 5’9’', 210 lbs, bf is around 10%. Started dieting for 4 weeks now, been on 500/week test C (the first 3 weeks) then switched to 250 test C and 225 tren A and 80 mcg of clen.
I have done a number of cycles before, always competed as LHW at 180-184 lbs. For my previous shows I usually stay lean year around (198-195lbs) and make my way to 180-184lbs. However, this year I wanted to put on some weight specially in my weak legs and back, took a year off, bulked up to 232lbs (heaviest I have been, with decent condition).
For my previous shows, my diet was 250g proteins, 150g carb and I add a tbs of oil (or equivalent amount of almonds) with every meal. Cardio as needed, (I start hard (HIIT) and cut it towards the end). The main issue is, I tried to change things a lil for this prep and experiment by taking out the added oils (only fat are traces from meat sources). The thing is I have been 206 for 3 weeks now. I’m a lil worried now, since I look worse 6 weeks out now than 6 wks out of my last show. I usually lean very fast. In some shows, I would lean on test and clen only and get a very good placing (top 4 out of 12-16 guys). But for some reason, this year, my body is not responding well. Do you have any suggestions or ideas to share? Thankx a lot. [/quote]
Can you please post pictures so I can see who I’m dealing with. It could be numerous different things and every prep is different so it really depends. Lack of fat can sometimes make you look flat. Also, because you might have gained more fat in the offseason compared to usual and it takes longer to get it off.
Post pics and current diet then I’ll make suggestions based on what I see.
[quote]Chapeloere wrote:
Depends if you are trying to get lean or to add mass. If you are trying to add mass I would say post workout and before bed would be your best option(no less than 6iu/day). And if you’re trying to get lean you can do first thing in the morning and 90min pre workout(about 2-4iu/day will work)
You should it everyday.
If you use HGH postworkout… Do you have to wait 1h behore you can drink your carb/protein shake and meal?
Because 1h before hgh and 1h after hgh you shouldn’t eat suagers? [/quote]
Not sure where you got this idea. If you are trying to get bigger there’s no reason to wait after your GH, you want the GH and the insulin spike to work together in order to encourage growth.
The only reason you would have GH on an empty stomach (30-40min before food) is if you’re trying to get lean.
If you are doing your GH post workout and your goal is to grow then you don’t need to wait for your shake.
[quote]
No problem to pin everyday. What would you like for me?[/quote]
Do something like this…
8-12 weeks
75mg of tren, mast & prop everyday
400mg/week primo
Winstrol 50mg/week (6weeks)
Dont forget HCG and Anti-e’s
Take a break after this 8-12 week cycle… 6-8 weeks off will be good.
[quote]juverulez wrote:
Shadow Pro, I see that you recommend Plazma intra workout and not pre, does this recommendation still holds for natties? If so, what 's your reasoning? I like Plazma but always got a bit puffy with a pre loading so your rec piqued my curiosity[/quote]
I use the Plazma intraworkout because I’m using insulin before I start drinking it and the effects it has for mass is amazing. For a natural athlete, preloading and intraworkout is a good idea… If you experience bloating and puffiness with preloading try diluting it with more water or drink less in the preload. The trick is to sip it slowly and it should last the duration of your workout, just small sips between sets.
[quote]Shadow Pro wrote:
[quote]Chapeloere wrote:
Depends if you are trying to get lean or to add mass. If you are trying to add mass I would say post workout and before bed would be your best option(no less than 6iu/day). And if you’re trying to get lean you can do first thing in the morning and 90min pre workout(about 2-4iu/day will work)
You should it everyday.
If you use HGH postworkout… Do you have to wait 1h behore you can drink your carb/protein shake and meal?
Because 1h before hgh and 1h after hgh you shouldn’t eat suagers? [/quote]
Not sure where you got this idea. If you are trying to get bigger there’s no reason to wait after your GH, you want the GH and the insulin spike to work together in order to encourage growth.
The only reason you would have GH on an empty stomach (30-40min before food) is if you’re trying to get lean.
If you are doing your GH post workout and your goal is to grow then you don’t need to wait for your shake.
[/quote]
Hello Shadowpro,
For many years there was a saying that if you consume carbs after or directly before pinning GH your body would secrete Insulin which will cancel out the GH effect, that’s where it came from, actually Milos Sarcev is the one who still advocate to wait minimum 2 hours between GH shot and slin shot, so i see you don’t agree, right?