Diet and Workout Routines

[DirtyDan]

I started off at 180 lbs @ 6'2", skinny fat. I'm now around 255.

Free weight, compound-movement exercises and a high-calorie, high-protein diet with good, nutritious foods are going to be your keys to success.

Top exercises: Bench, Squat, Deadlift, Overhead press

Other important, compound exercises: bent-over rows (T-bar and cables are good too), chin-ups/pull-ups (cable pull-downs are good too), dips, leg press

Important ancillary exercises: curls, overhead triceps extensions, rope tricep extensions, hammer curls, Zottman curls (my favorite curl). Leg curl, leg extension, calf raise (both seated and standing), lateral shoulder raise, front shoulder raise, reverse flyes (hands supinated)

Never swing or cheat. The ONLY body parts that should be moving are the ones that are designed to be taxed during any given exercise. Only cheat if you're using it as a way to get more weight after you've long established good form and are at the end of your set.

1.5g protein/lb bodyweight.

40% carbs, 30% protein, 30% fat is a good place to start. Arnold Schwarzenegger recommended 40% carbs, 40% protein, 20% fat, which is fine as well.

Go, my son.



That looks fine. I never did cycles long enough to sub out Tren or other, stronger steroids for NPP, so I never needed to deal with NPP. But I like your idea of putting in Tren later when you're going to be at higher risk of losing muscle since you'll be getting down to more diminishing returns at that point (less to lose in terms of fat, easier to lose muscle when going so hard for fat loss and already so lean later in cycle). Test, Tren, Dianabol, and Anadrol were my four I'd use every cycle. I only bulked on steroids. I never cut on them, but I read plenty about it. Honestly, I'd only bulk on steroids if I were you. Cut on your cruising. You can't be on high doses of steroids year-round, and it's harder to build muscle than it is to burn fat. But, if I had to give a cycle for cutting:

Test prop 100mg/day
Tren Acetate 75mg/day
Winstrol

Those are the doses I did for cycles. Kept the traditional 4:3 ratio of test to tren. I always ran faster esters since acetate and propionate take up less of the steroid since they're smaller ester chains.

As for winstrol, I never did it, but, if I ever used gear on a cut, this is the last thing I remember wanting to add. Just look up normal doses and do that. Do winstrol for maybe weeks 10 to 18 out of a 20-week cycle, same as tren.

Bless you, Workout God.

 

[David.]

I started masterbating 10 times a day, no exaggeration, before realizing the test is kicking in

 

[natedagg]

No on the first. Have not hunted, only fished.



That’s the other thing. This fucking guy loves to fight and he’s getting really good. He’s going to need to get into a martial art and I feel like he’d be perfect for bjj. He’s a sweet kid but he’s an animal. I think it’d be cool to get into whatever he does.

Put your son in wrestling or something that will make him better at wresting when he eventually enters the program. There’s much more skill in that sport than most people think, and it wears you out.

For yourself, what about Krav Maga? You would get your aggression out, and I really don’t think most grown men are into getting jacked in the mouth, so pretty sure it wouldn’t be live sparring.

 

[David.]

Immediately fucked up my shoulder after the 3rd pin of tren.

I'm just gonna have to make this a mini 2 week cycle and wait to try out these abombs when it gets better. Very eager.

Been hitting every part hard. Been keeping calories at 2000 and protein above 200. Idk why I didn't use fitness pal earlier.

 

[DJTJ]

Got a gym membership. Not even a new years resolution. Not many places to play pickup basketball.

5'11 207.

 

[David.]

Got a gym membership. Not even a new years resolution. Not many places to play pickup basketball.

5'11 207.

Worth it.

Only reason I go to the gym I do is because the bball court and racquetball court.

How is meetup in your area

 

[DJTJ]

Worth it.

Only reason I go to the gym I do is because the bball court and racquetball court.

How is meetup in your area

Yeah, in Phoenix, there's not really rec centers back in Ohio. And like, honestly. Got a super good deal. And it'll help me be more social naturally. Not sure what meetup is?

 

[David.]

Yeah, in Phoenix, there's not really rec centers back in Ohio. And like, honestly. Got a super good deal. And it'll help me be more social naturally. Not sure what meetup is?

Fuck man, life changer.

It's an app that aggregates social activities.

I've got something for everyday of the week. There's pick up bball, softball, volleyball, soccer flag football.

Toastmasters trivia night hikes for your dog meditation etc etc

I woild consider Arizona but I don't know what I'd do for fun

 

[David.]

@The Process God

Do you even keep anadrol gains

 

[David.]

I have absolutely no idea how I look.

In other mirrors there is like zero definition. Calculators say I'm at 12%. And body dysmorphia is just a hell of a thing

Weight is at 183 So after that minicycle I lost a handful of pounds of fat and gained a couple of muscle and glycogen.

Waiting for shoulder to heal and I'm dropping abombs

 

[Rich]

I have absolutely no idea how I look.

In other mirrors there is like zero definition. Calculators say I'm at 12%. And body dysmorphia is just a hell of a thing

Weight is at 183 So after that minicycle I lost a handful of pounds of fat and gained a couple of muscle and glycogen.

Waiting for shoulder to heal and I'm dropping abombs

I'm an idiot, how'd you upload this picture? I tried posting to imgur and uploading here by a link but no go.

Talk to me like I'm 3.

 

[David.]

I'm an idiot, how'd you upload this picture? I tried posting to imgur and uploading here by a link but no go.

Talk to me like I'm 3.

Hey baby come here often?

 

[David.]

I'm an idiot, how'd you upload this picture? I tried posting to imgur and uploading here by a link but no go.

Talk to me like I'm 3.

Kidding, you probably did it right but you need to open the actual picture in a other tab and use that link instead of the link to the imgur page.

Lmk if that works

 

[Rich]

Kidding, you probably did it right but you need to open the actual picture in a other tab and use that link instead of the link to the imgur page.

Lmk if that works

K ill try in a bit. I mean who doesnt wanna upload shirtless pics for all the dudes at rcf to see?

 

[el_capitan]

My gym is doing an 8 week weight loss challenge, winner gets $500. I joined and figured I'd try out the keto diet for 8 weeks to see what some of the hype was about. I had read that the first week or two could be a tough adjustment period while working out, so I started it last Wednesday. Weigh-in's are today. I knew that keto worked for some people, but I didn't realize it worked this fast. I've dropped like 8 pounds in the last week, I know it's mostly water weight but I feel like an idiot now for starting the diet too early before the weigh-in.

@David. @Pick6 I saw in historical posts you guys both tried it and had some pretty good things to say about it, what made you stop? I feel like I'm never hungry anymore, and I'm eating bacon, eggs, steaks, veggies, etc. I also feel way more alert in the mornings, and have energy all day. I'm not sure if this is just a placebo or what, but I definitely feel way better than I did even a few weeks ago.