So you’re taking the advice and shitting on it at the same time. Glad you’re gonna hold off on the gear for now. Nobody uses kid gloves here but guys are willing to help, its just not always what you want to hear. Good luck bro.
[quote]kld wrote:
No any usefull advice here nothing new just advising me with the bases that any non lifter would know "eat big and lift big " . And that is what i’m actually doing and then i find some bros saying " im sure you dont lift , im sure you dont eat " . And fuckin posted my macros and training why the fuck i will lie about ?? I’m saying what i do and the advice i hear is just “you dont” .
By the way i will quit juice may be forever not because of your useless claims just because i read more and read that dude at the begining of the thread saying that my endocrine isnt mature yet at that age and that persuaded me not the others saying that i’m a fuckin lair and a fuckin noob while i have been going to gyms since may 2010 i dont care you believe or not i just wanted to know the opinions on taking juice in that age .and simply you said not so i will not so dont say more useless shitt !![/quote]
Look you fucking brat, while it is good that you actually listened a little and decided not to do something stupid, do you think that people in this thread typed out mountains of text for FUN?
EVERYTHING that was written was all part of what is important for you to get to your goals. You can go read all the bullshit articles by fucktards like that Glute Guy and still not know shit while people here are giving you REAL LIFE EXPERIENCE ON HOW TO SUCCEED, and you don’t know how to capitalize on it.
Fucking hell, go suck a thumb and sulk in the kiddies corner you ungrateful runt.
And get this:
I don’t care how long you have been training.
In this sport, RESULTS MATTER.
From your results, you are still a noob. Live with it or fucking wise up and find a way to get better.
[quote]kld wrote:
No any usefull advice here nothing new just advising me with the bases that any non lifter would know "eat big and lift big " . And that is what i’m actually doing and then i find some bros saying " im sure you dont lift , im sure you dont eat " . And fuckin posted my macros and training why the fuck i will lie about ?? I’m saying what i do and the advice i hear is just “you dont” .
By the way i will quit juice may be forever not because of your useless claims just because i read more and read that dude at the begining of the thread saying that my endocrine isnt mature yet at that age and that persuaded me not the others saying that i’m a fuckin lair and a fuckin noob while i have been going to gyms since may 2010 i dont care you believe or not i just wanted to know the opinions on taking juice in that age .and simply you said not so i will not so dont say more useless shitt !![/quote]
LMAO!!! bro, i think you might have fucked your endocrine system up already, sounds like your estrogen is through the roof!!!
Seriously, post up exactly what you eat day in, day out, no bullshit, im sure that will get you a little more help. I’m talking about quantities of food, and don’t fucking say 1 serving of this one serving of that, we need ounces, cups, grams, etc. do it.
Look bro, I was in your shoes for my first few years of lifting. 6’, 165-170, following ridiculous marathon workouts from M&F and other mags. Got a little stronger, but no real progress to speak of. I never changed my diet because you know, I don’t want to get TOO big.
I finally wised up after about 4 years, changed my diet and started lifting big. Put on 20 pounds in 4 months, some fat but mostly muscle. To the point I was asked (by non-lifters) if I was on something.
Put down the stupid dumbbells, your lifting should be based around the big lifts: bench, squat, deadlift, military press, pullups. These should be where most of your effort is put in. If you still have any energy after lifting heavy on these, then do some accessory stuff. Follow what Reed said, or look into Beyond 531 or Juggernaut - both good solid programs that will force you to lift heavy (if you actually follow them). You’re currently doing a ton of sets and reps, starting with DBells. Epic fail.
And EAT. Take an honest look at your diet, and then add some protein and calories in general. Clean is best, but if you’re trying to put on weight you can go a little sloppy (a LITTLE) and be okay. Bottom line, you’re young, and regardless of how much research you think you have done you don’t have it all figured out yet. Listen to the experienced guys here and you can actually make some progress.
You’re in a much better place than I was when I started out - back then there was no interwebz, so the only place I knew to get info was the mags, and we’ve already covered that. EAT LIFT SLEEP, repeat.
[quote]Reed wrote:
[quote]kld wrote:
[quote]Reed wrote:
If you get fat eating 3500 calories aday your doing one of 2 things.
- Your eating complete shit
- Your training is no where near intense enough.
If you eat 3500 calories from Rice, Potatoes, Chicken, Steak, and Eggs you will not get fat. Now if you are eating 3500 calories from cake and fast food fuck yeah that is a entirely different story. Period flat. Your nutrition is not in check and or your intensity in the gym is nothing.[/quote]
“3500kcal” are you sure ? I’m only 169 i when i started lifting i was obese so my metabolism is very slow i remember 4 years ago my brother was eating 2 times what i eat he never got any fat and i was eating less than him but i was fat as fuuuuccckkk . I dont think eating too much calories will force my muscle to grow . Its just me
[/quote]
Ok well let me put it this way… Not eating enough even with the drugs has done pretty much nothing for you SO obviously what you are doing is NOT working. So how about you listen to people who know what thay are doing and have been in your shoes and have made progress. I am eating 3000 calories a day right now to loose weight. I am bigger than you but that should put it into perspective.
Get on a higher intensity program, learn to eat clean foods, time almost all your carbs around training, and up your fats and lower your carbs a bit. If you used to be a fat kid like I did and I was 250 lbs with a 52" waist at 5’2" at 12 years old and that is not a fucking joke. Carbs can def be your enemy even if you time them right.
3200 calories
200g of Protein
375g of Carbs (100g of which should be during and after training immediately and in the form of fast acting carbs)
100g of Fat( Fat does not make you fat )
So the rest of the day you take in slow digesting carbs. Morning and Lunch times. Eat lower carbs at night and your golden. You will not get fat. If you do you did not do what I said to do. Stop being a girl no cares if you a have abs and veins at 160lbs. Your skinny and abs on a skinny kid (you) is like a big titties on a fat girl NO ONE CARES. [/quote]
FAWK the whiny punk. I don’t like to threadjack but he’s not going to take any advise so I will…this shit is invaluable to me
I’m almost 40yrs old, 5’ 9" 185lbs @ about 12-17% now and on TRT. I’ve done one small blast @ 300mgs of Test Cyp/ week for 12 weeks and it has been somewhere around 3 months since then
I might do another small blast in another month but have just been coasting on my TRT and working on leaning out a bit more. My Estro seems to go crazy when my bf % is too high
My lifting regime is always under construction, lol (it’s working I just tweak it all the time) but i mostly focus on the big lifts; Bench (slight incline), OHDP, deadlifts, wide-grip chins, rows and squats (front - I blew a few upper disks when I was 19 and I can’t seem to load the bar directly over my spine (HONESTLY not making excuses)
I’ve recently added some early morning HIIT for 20-30mins followed by some ab work
Anyways, my question is I’d like your macro advice for me
I am currently trying to lean out a bit more before focusing on strictly getting bigger without getting past a 10-12% bf
If you have 2 macro suggestions for me; one for leaning out without loosing too much muscle and another for lean gains (bulking with only 3-5% bf increase)
I’d gladly accept your advice is you were to make any suggestions
I was looking to go something like this for leaning out:
Protein 220gs
Fats 75g’s
Carbs 320g’s
Lean Bulking
Protein 250g’s
Fats 100gs
Carbs 425-525 (this might be too much?)
Personally for me the lean bulking plan looks pretty solid. I do think 500plus is little high on the Carbs maybe if you did about 350-380 most days of the week and then had a big cheat meal on the weekends hitting close to 500-550 would serve you much better than consistently hitting 500 a day. You may tolerate the Carbs better than me but once I hit over 400 a day I find that is more than enough to gain.
But with the goal of 3% fat gain maximum you will need to monitor the Carbs closely and watch tour weight and BF% week to week as you go and just make a few adjustments. I highly recommend you start around 380 and work up to your tolerance. Make most your Carbs all but 100g from very good complex Carbs earlier in the day of you can The other 100 or so should be based all around training.
For your leaning out I’d up the protein to 250 and th drop the Carbs to about 250 and up fat to 100g. Carbs in my opinion are very essential to gains and intensity in the gym but can be the enemy big time for your waist line. I personally don’t care abut my waist line right now as I’m trying to squat 700 in a year so that’s about all I care about. Same goal get as many Carbs as you can in early and around training. Up water intake and you golden.
As for your lean Bulk I’d bump my gear up just a bit. About 500-600mg of Test and add a good bulk drug like Deca or NPP at 300-500mg.
for the leaning out phase Trt dose of test, and 400-600mg of tren and your gonna be sexy.
[quote]Reed wrote:
Personally for me the lean bulking plan looks pretty solid. I do think 500plus is little high on the Carbs maybe if you did about 350-380 most days of the week and then had a big cheat meal on the weekends hitting close to 500-550 would serve you much better than consistently hitting 500 a day. You may tolerate the Carbs better than me but once I hit over 400 a day I find that is more than enough to gain.
But with the goal of 3% fat gain maximum you will need to monitor the Carbs closely and watch tour weight and BF% week to week as you go and just make a few adjustments. I highly recommend you start around 380 and work up to your tolerance. Make most your Carbs all but 100g from very good complex Carbs earlier in the day of you can The other 100 or so should be based all around training.
For your leaning out I’d up the protein to 250 and th drop the Carbs to about 250 and up fat to 100g. Carbs in my opinion are very essential to gains and intensity in the gym but can be the enemy big time for your waist line. I personally don’t care abut my waist line right now as I’m trying to squat 700 in a year so that’s about all I care about. Same goal get as many Carbs as you can in early and around training. Up water intake and you golden.
As for your lean Bulk I’d bump my gear up just a bit. About 500-600mg of Test and add a good bulk drug like Deca or NPP at 300-500mg.
for the leaning out phase Trt dose of test, and 400-600mg of tren and your gonna be sexy.[/quote]
Thanks for the advice Reed
I like the idea of bumping up my proteins as long as I can pump up my fat sources and keeping carbs lower shouldn’t be a problem
My upcoming proposed blast dose is pretty much spot on to what you recommended; 600mg Trst, 300mg Deca but ending my last 6wks with Anavar… I’m dying to try to run Tren Ace but I’m just a little uncomfortable with all the things I’ve heard about it
700 pound squat??? JEEZUS
[quote]Yogi wrote:
aw man if I got another .78 inches that’d take me just over 6ft! No more 5’11" for me.
That’d be glorious. I’m gonna get me some winny[/quote]
I’m sold as well.
[quote]ToolManSam wrote:
[quote]Reed wrote:
Personally for me the lean bulking plan looks pretty solid. I do think 500plus is little high on the Carbs maybe if you did about 350-380 most days of the week and then had a big cheat meal on the weekends hitting close to 500-550 would serve you much better than consistently hitting 500 a day. You may tolerate the Carbs better than me but once I hit over 400 a day I find that is more than enough to gain.
But with the goal of 3% fat gain maximum you will need to monitor the Carbs closely and watch tour weight and BF% week to week as you go and just make a few adjustments. I highly recommend you start around 380 and work up to your tolerance. Make most your Carbs all but 100g from very good complex Carbs earlier in the day of you can The other 100 or so should be based all around training.
For your leaning out I’d up the protein to 250 and th drop the Carbs to about 250 and up fat to 100g. Carbs in my opinion are very essential to gains and intensity in the gym but can be the enemy big time for your waist line. I personally don’t care abut my waist line right now as I’m trying to squat 700 in a year so that’s about all I care about. Same goal get as many Carbs as you can in early and around training. Up water intake and you golden.
As for your lean Bulk I’d bump my gear up just a bit. About 500-600mg of Test and add a good bulk drug like Deca or NPP at 300-500mg.
for the leaning out phase Trt dose of test, and 400-600mg of tren and your gonna be sexy.[/quote]
Thanks for the advice Reed
I like the idea of bumping up my proteins as long as I can pump up my fat sources and keeping carbs lower shouldn’t be a problem
My upcoming proposed blast dose is pretty much spot on to what you recommended; 600mg Trst, 300mg Deca but ending my last 6wks with Anavar… I’m dying to try to run Tren Ace but I’m just a little uncomfortable with all the things I’ve heard about it
700 pound squat??? JEEZUS
[/quote]
Sounds good man and keep a log of it will help you stay on track. Yeah 700 is my goal. I need 660 to beat Pete Rubish 242 Junior (under 23 years old) SPF by this coming may I am about 50 pounds off of that so still have a bit to go on the 700 but it will fall.
[quote]Reed wrote:
[quote]ToolManSam wrote:
[quote]Reed wrote:
Personally for me the lean bulking plan looks pretty solid. I do think 500plus is little high on the Carbs maybe if you did about 350-380 most days of the week and then had a big cheat meal on the weekends hitting close to 500-550 would serve you much better than consistently hitting 500 a day. You may tolerate the Carbs better than me but once I hit over 400 a day I find that is more than enough to gain.
But with the goal of 3% fat gain maximum you will need to monitor the Carbs closely and watch tour weight and BF% week to week as you go and just make a few adjustments. I highly recommend you start around 380 and work up to your tolerance. Make most your Carbs all but 100g from very good complex Carbs earlier in the day of you can The other 100 or so should be based all around training.
For your leaning out I’d up the protein to 250 and th drop the Carbs to about 250 and up fat to 100g. Carbs in my opinion are very essential to gains and intensity in the gym but can be the enemy big time for your waist line. I personally don’t care abut my waist line right now as I’m trying to squat 700 in a year so that’s about all I care about. Same goal get as many Carbs as you can in early and around training. Up water intake and you golden.
As for your lean Bulk I’d bump my gear up just a bit. About 500-600mg of Test and add a good bulk drug like Deca or NPP at 300-500mg.
for the leaning out phase Trt dose of test, and 400-600mg of tren and your gonna be sexy.[/quote]
Thanks for the advice Reed
I like the idea of bumping up my proteins as long as I can pump up my fat sources and keeping carbs lower shouldn’t be a problem
My upcoming proposed blast dose is pretty much spot on to what you recommended; 600mg Trst, 300mg Deca but ending my last 6wks with Anavar… I’m dying to try to run Tren Ace but I’m just a little uncomfortable with all the things I’ve heard about it
700 pound squat??? JEEZUS
[/quote]
Sounds good man and keep a log of it will help you stay on track. Yeah 700 is my goal. I need 660 to beat Pete Rubish 242 Junior (under 23 years old) SPF by this coming may I am about 50 pounds off of that so still have a bit to go on the 700 but it will fall.[/quote]
I’ve got a seperate log book just for my everyday intake…EVERYTHING I eat will get put into it with a full macro breakdown. I think it’ll help me better stay on track and have something to monitor against; like trying to find a sweetspot for what macros work best…I know if I push the carbs I blow up and hold ALOT of water…just not sure at what point
It’d be interesting to hear your leg training routine…I’m assuming alot of heavy triples
Are you posting another thread in the training section?
Yeah it is called " The Bar is Loaded to 700" and actually no I don’t do alot of heavy triples or singles. I do them but most of my work is in the 5-10 range usually. If interested a guy who used to post here a good bit started the thread below. I answer alot of questions and it was a while back but very little has changed. Any question you have your mire than welcome to go to my log or hell even Facebook if you have one.
Your a fucking idiot. Get your pussy ass away from gear.
[quote]kld wrote:
I started with 209 lb[/quote]
4+ years to bench less than 225? Wtf?
Literally this is how easy Im going to make your training to help you.
Youre going to take all of your maxes for bench squat dead
Then do this
Day 1
-Bench starting at 75% for max reps add 5-10 lbs per week
-Incline Bench 3 sets of 6-8
-Dumbell Bench 3 sets of 8-12
-Skullcrushers 3 sets of 8-12
Day 2
-Squat/Deadlift (alternate weekly) starting at 75% for max reps and add 10-15lbs per week
-Front Squat 3 sets of 6-8
-Hack Squat 3 sets of 8-12
-Leg Curls 3 sets of 10-12
Day 3
-Barbell Rows 3 sets of 6-8
-Chin ups 3 sets of 8-12
-Chest supported row 3 sets of 12-15
-Barbell Curls 3 sets of 10-12
Day 4
-Shoulder Press 3 sets of 6-8
-Lat Raise 3 sets of 10-12
-Upright Row 3 sets of 10-12
-Rear Delt Fly 3 sets of 15-20
Your goal is to beat your rep max on each lift each week and get the same/more reps… eventually you wont be able to as the weight gets heavier and you peak up more and more… as you reach triples drop all of the assistance to 1 set… for assistance the goal is to actually use the muscle and hit the top rep range then add weight
For diet:
-Eat 4000 cals a day of NOTHING BUT STEAK, RICE, WHOLE WHEAT PASTA, OLIVE OIL, EGGS, CHICKEN, and POTATOES. No questions. Just do it.
-SLeep 9+ hours a day. The more you sleep the more you grow.
In 3-4 years you can start gear
Youre welcome now delete your account
[quote]PlainPat wrote:
Literally this is how easy Im going to make your training to help you.
Youre going to take all of your maxes for bench squat dead
Then do this
Day 1
-Bench starting at 75% for max reps add 5-10 lbs per week
-Incline Bench 3 sets of 6-8
-Dumbell Bench 3 sets of 8-12
-Skullcrushers 3 sets of 8-12
Day 2
-Squat/Deadlift (alternate weekly) starting at 75% for max reps and add 10-15lbs per week
-Front Squat 3 sets of 6-8
-Hack Squat 3 sets of 8-12
-Leg Curls 3 sets of 10-12
Day 3
-Barbell Rows 3 sets of 6-8
-Chin ups 3 sets of 8-12
-Chest supported row 3 sets of 12-15
-Barbell Curls 3 sets of 10-12
Day 4
-Shoulder Press 3 sets of 6-8
-Lat Raise 3 sets of 10-12
-Upright Row 3 sets of 10-12
-Rear Delt Fly 3 sets of 15-20
Your goal is to beat your rep max on each lift each week and get the same/more reps… eventually you wont be able to as the weight gets heavier and you peak up more and more… as you reach triples drop all of the assistance to 1 set… for assistance the goal is to actually use the muscle and hit the top rep range then add weight
For diet:
-Eat 4000 cals a day of NOTHING BUT STEAK, RICE, WHOLE WHEAT PASTA, OLIVE OIL, EGGS, CHICKEN, and POTATOES. No questions. Just do it.
-SLeep 9+ hours a day. The more you sleep the more you grow.
In 3-4 years you can start gear
Youre welcome now delete your account
[/quote]
LOL
Wow, some expert advice here.
[quote]Yogi wrote:
[quote]PlainPat wrote:
Literally this is how easy Im going to make your training to help you.
Youre going to take all of your maxes for bench squat dead
Then do this
Day 1
-Bench starting at 75% for max reps add 5-10 lbs per week
-Incline Bench 3 sets of 6-8
-Dumbell Bench 3 sets of 8-12
-Skullcrushers 3 sets of 8-12
Day 2
-Squat/Deadlift (alternate weekly) starting at 75% for max reps and add 10-15lbs per week
-Front Squat 3 sets of 6-8
-Hack Squat 3 sets of 8-12
-Leg Curls 3 sets of 10-12
Day 3
-Barbell Rows 3 sets of 6-8
-Chin ups 3 sets of 8-12
-Chest supported row 3 sets of 12-15
-Barbell Curls 3 sets of 10-12
Day 4
-Shoulder Press 3 sets of 6-8
-Lat Raise 3 sets of 10-12
-Upright Row 3 sets of 10-12
-Rear Delt Fly 3 sets of 15-20
Your goal is to beat your rep max on each lift each week and get the same/more reps… eventually you wont be able to as the weight gets heavier and you peak up more and more… as you reach triples drop all of the assistance to 1 set… for assistance the goal is to actually use the muscle and hit the top rep range then add weight
For diet:
-Eat 4000 cals a day of NOTHING BUT STEAK, RICE, WHOLE WHEAT PASTA, OLIVE OIL, EGGS, CHICKEN, and POTATOES. No questions. Just do it.
-SLeep 9+ hours a day. The more you sleep the more you grow.
In 3-4 years you can start gear
Youre welcome now delete your account
[/quote]
LOL
Wow, some expert advice here.
[/quote]
Someone like this needs it spelled out for them
So uh… PlainPat… Just out of curiousity… Your not on aas are you?
[quote]Reed wrote:
So uh… PlainPat… Just out of curiousity… Your not on aas are you? [/quote]
he doesn’t get sarcasm either
[quote]spar4tee wrote:
[quote]kld wrote:
I started with 209 lb[/quote]
4+ years to bench less than 225? Wtf?[/quote]
I still want this explained.