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Under 25? Read, Post and Come Here for Advice (Under Construction)

RAINier

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Get Shredded!
Under Construction

This guide currently has two co-authors. Text written by Rainier looks like this (Garamond font).
Text written by Slyonepunch looks like this (Arial Font)

(c) 2013 Rainier and Slyonepunch

Introduction and Philosophy
We're not your parents or that guy at the gym spouting broscience - we're people with both scientific and practical knowledge, backed with years of experience. We want to have an an ambiance where no one will be judged or bashed, and we can speak on the same level and provide advice/guidance about all bodybuilding-related topics (Nutrition, training, steroids, side effects, PCT, the "lifestyle", etc.) Enjoy the page and Sly's introduction below!
-Rainier


First of all, many thanks’ to RAINier for making this project a reality. I’ve asked him how we can help all the new kids in town and he just created this page for you, so WELCOME TO YOUR PAGE!

First things first, I know why you’re here; the name of the board is Anabolic Steroids Forum! You probably did’t end up here looking for a place to learn how to build a doghouse for your new puppy... I understand your interest for AAS (I run gear myself)!

Who am I? My name is Sly and I’m a French Canadian from Montreal. (Sometime my English isn’t where it should, so be kind!!!). I’m 40 and can be old enough to be your daddy cool!
I use to be an MMA fighter; I’m now working as a nutritionist and a personal trainer for both MMA and Bodybuilding. (Fitness, figure and average Joe and Jane included)
My main goal is to give you a page were you can ask questions, share your thoughts and expect to be treated with respect in a non-judging environment.
I want you to be honest and polite. If you want to remain anonymous it’s totally fine with me. Your privacy will be respected at all time and if you want to go more personal, you can PM me and I’ll get back to you shortly. I might put your question and my answer on this page for the benefit of other but, I’ll be hiding your identity at all time.

I want to help you to start the right way in the wonderful world of bodybuilding. There is on this board a lot of really knowledgeable members who can help with every aspect of this game. Be sure of one thing; if I’m not comfortable with some of your question, I’ll never fill you with bs, as I told you, there are lots of smart peoples on this board and I’ll ask them for help if needed. Just take time to read and educate yourself. I feel like collectively we know a lot. I’ll be sharing with you some personal experience and solid science backed facts.

Bodybuilding is not a sprint, it’s a journey and you must accept the truth. There’s a time and place for everything in life and if you’re too young AAS can be harmful for you. In clear, if you’re new in the world of car driving, I think that you must first learn with a Civic or a Corolla - you’ll kill yourself if you don’t get enough experience before stepping behind a Ferrari’s wheels!
We all know some young stud who wants to get Arnold status for the very next month; it’s just not that way.

You can chew Anadrol like candy and, honestly, you’ll gain 20lbs on a relatively short cycle. The point here is that you’ll hurt yourself (Liver for sure) and the weight will show up in the form of water (soft bloated look) and when you’ll discontinue the use of drol, it will be all gone in no time! You can crash really hard after the use of AAS. The truth is that I can’t watch you 24/7 and you can do whatever you want but, if you’ve been warn first, then it will be up to you.

I can show you picture of me at my natural max and you’d think that I was juicing for years. I was a tested athlete and therefore, I only start running gear at age 39! Btw; I, like lots of endocrinologists, trainers, and even pro bodybuilders, believe that you can’t keep gains from AAS above your natural max when stop running gear. Enjoy your guide!
-Sly



Diet
Nutrition and training are very powerful tools if used wisely. We can help you, but you must give us time to teach you how to become successful. If you want to be part of it, we’ll be proud to assist you. I get a really decent living out of my profession and I can give time for free to help you guys because you’re the future of bodybuilding, just take time to do the things right!
Whether teenager or adult, we all want everything fast. Bodybuilding must be treated with more respect.
I can make you a nice program and a diet too and, if you stick to it for, lets say 3 months, you’ll be looking to a better version of yourself in the mirror sooner than you think! (Feel free to post some pictures)
Over time we’ll be talking about:
- Somato type. (ectomorph, mesomorph and endomorph)
- How to track your macros.
-What to eat, how to protect your heart, liver, kidney etc.

-Sly


Supplementation
You'll notice that supplementation is a part of the "Diet" section. That's what supplements are, they "supplement" (noun: something added to supply a deficiency) your diet. They have their place in creating a healthier, more productive you.

What you should use

What's useless

-Rainier



Training

How long have you been training? Think about it for a few seconds. Got your number?
Now how long have you been training seriously? No bullshit, real training, with goals in mind, tracking your progress?
If your answer is less than 4 years, you should seriously reconsider gear use. There's starting gear young, and then there's being stupid. If you're at 3 years, you're close. It may seem tempting, but you'll appreciate later that you waited a little bit and pushed out some more natural gains and learned further about yourself as a lifter.

You know those workouts in every issue of Flex or Muscle and Fitness that promise to put 2 inches on your biceps or 40lbs on your bench in less than a month? There's a reason they change every issue. They're bullshit.

Through years of collective experience, we've found the following programs to be best for those under 30 heading into gear for the first time, or currently on gear. You can ask in the respective threads to get the thread experts' response, or post here. They're all solid.
Link to Training Plans:



-When to do cardio, and about different type of training split for beginner, intermediate or advance lifter.
-How much cal you really needs.
-Catabolism and anabolism. (Cortisol and natural released HGH)
-Muscle confusion.
-Static hold training.
-Overload training.
-Powerlifting like training.
-Acid lactic training.
-Bootcamp.
-How to induce hypertrophy.
-Sly


Side Effects


Cycling
By Rainier
Again, make sure you meet all the requirements below before you start cycling:


Suggested first cycle:

PCT
The first day of PCT starts 10 days after your last injection. PCT should consist of both aromasin AND nolvadex run at the same time.
Aromasin
25mg/25mg/12.5mg/12.5mg
(This means: 25mg of aromasin every day for week 1,
25mg of aromasin every day for week 2, 12.5mg of aromasin every day for week 3, 12.5mg of aromasin every day for week 4)

Nolvadex
40mg/20mg/10mg/10mg


Questions?
Go ahead and ask them below. Forum member will chime in with their input. Pay specific attention to the suggestions given by the thread specialists (named below)
The posting requirements for posting below
Please list:
1) Age
2) Height, weight, bodyfat percentage (if known accurately. You can also check to view a visual guide and provide an estimate)
3) Years training (non-seriously and seriously)
4) Training program (or what you do)
5) Diet (what you normally eat)
6) Optional Calorie counts, sports you do, picture, anything that may be helpful.

Specialists

Rainier (forum moderator)
Slyonepunch (nutritionist, MMA fighter and trainer)

(if you would like to be added as a thread specialist, send a PM to Rainier)
 
Last edited:
Thread is open for posting.
 
Ok guys,
We’re finally on with this awesome project.

Once again, huge thank you to RAINier, he steer alot of young guys in the past and now we’ll team up and hope that other senior member will get involved into this.

If you’re new to bodybuilding, welcome and be aware of one thing, I’m jealous of you guys. Maybe not about the way you’re looking right now but certainly about the timing. I wish something like this was created when I first walk into a gym!!!

You’re in the golden ages of bodybuilding, your golden ages. A time where you’ll get results out of almost anything. 20+lbs of muscle gain by the natural way is something really common for a first timer. At my level, 8lbs/year natural is hard to reach...

You are now putting all together the foundation of your building. Think about a pyramid here, the larger the base is, the higher the construction will go. You must be ready to observe a new lifestyle and willing to put effort into this incredible process, the beginning of a new you!

If you want to train at home, you’ll need some basic equipment. Get ready to spend a couple’s dollar for supplements (many option here...) equipment and gym membership. See it as an investment into you, your future, your health, and the way peoples will look at you.
Reward can be priceless!

Now it’s your turn to go for it, post your questions and give as much details as you can. Always keep in mind that I don’t know you and I’m not aware of any particular condition. I can make you a diet but if you’re allergic to some food, I must know it first! If you have some handicaps, it will also be important to tell us about it or any other medical condition.

We’ll keep the training really basic first. Not going too heavy. I’m a firm believer in feeling the muscle first if you want to build it effectively.
Don’t make the mistake of following intermediate or advance routine, you that way, can cause injuries or plateau way sooner than you should.

Stay away from bodybuilding magazine training plan. The honest truth is that those routine aren’t even design by bodybuilder! A kid is paid cheap dollars to write those programs. Follow the leader might be a bad advice in this world, especially if you try to match Jay Cutler and Ronnie Coleman! They run monstrous cycles, are blessed with genetics and run a too high training volume for you guys.

Stay humble, you’ll go further!
Go ahead with your questions, we’ll talk soon!
Enjoy the page, enjoy this amazing board!
Sly.

What you guys want to be the first topic on your page?
I let you decide before I throw some!
 
Nutrition in correlation with training. Besides heart rate monitors and online references for how many calories are "burned" how would you measure a training session for say weightligting? Mathematical equations? Ive tried a heart rate monitor and calculated the amount of calories burned in a 30 minute session, so in relation to nutrition i can just put those numbers together to see how much more calories ive used a long with my BMR for the day. Is that really necessary? To count every calorie burned and eaten?
 
Nutrition in correlation with training. Besides heart rate monitors and online references for how many calories are "burned" how would you measure a training session for say weightligting? Mathematical equations? Ive tried a heart rate monitor and calculated the amount of calories burned in a 30 minute session, so in relation to nutrition i can just put those numbers together to see how much more calories ive used a long with my BMR for the day. Is that really necessary? To count every calorie burned and eaten?

Short answer is no!
Long answer now...
English BMR Formula
Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )
If we take this formula, I’m 255lbs, 5’8 and 40 years old. If I enter those values into any calculator, the machine will say that I’m obese... In fact I’m a fat burning machine!
Don’t lose your time on this. Honestly, we conduce some study and came to huge difference on caloric expenditure just by changing user weight for example. The machine will calculate the amount of burned cal by considering some pre-programmed parameter. On an elliptical for example, you can run at 300+ strides per minutes, if you weight 180lbs, you’ll burn less calories than a 300lbs obese at 100 per minutes...
In absolute, you’ll put more distance on the clock but the big guy needs more efforts to move his ass! Your heart rate will be higher than the other dude; he just can’t match your fitness level. It’s strange to see that he burn more calories than you out of slow pace walking!!!
Hey my friend I know what it’s like tracking everything the most accurate you can. As a nutritionist, I do calculation about cal vs. activity level vs. metabolic rates and compile all this number to produce some detailed report. At the end, this report helps me to steer my costumer but I don’t give them those particular report.
They most spend their time on something else then doing math. What I’ll tell you are to not became maniac with calories count; it should be part of your lifestyle but not became your whole life.
When weight lifting, you burn cal intra workout and also post workout. The most muscular you became the more intra and post workout cal you’ll burn.
Some common sense here is to play with number in order to burn and build more at the same time. E.g. if you can bench 100lbs for 8 reps it will be a total of 800lbs per set. If you perform 3sets of 8 reps you’ll be doing 24 reps so 2400lbs.
If you can go for 8reps at 100, we can assume that you can handle 115 for 3reps. If you perform the same total of reps (24) by doing 8sets of 3reps, you 24reps are now = to 2760lbs so it’s 360 more lbs for the same amount of reps. In that fashion, we can say that moving 2760lbs required more energy (cal) than 2400.
That been said, you’ll spend more cal but get less T.U.T. (time under tension.) since muscle will grow faster under a certain amount of stress, t.u.t. will give you more muscle. At the end, more muscle, even at rest, burn more calories...
So, sometime, calculation can became really complex and I don’t recommend anyone to stress their self too much with this aspect of the game though it’s always good to have a solid idea about what it’s going on.
Keep it simple and...BRUTAL!
Sly.
 
Sounds good!
So the problem for me is that I love the calculations I just hate doing them -_-....but here is another thing to point out, Im going through my personal training certification and a lot of the info I already know. Like how you stated T.U.T is the factor that contributes most to muscle growth, or the calculations for BMR. So for me I need those formulas in order to help clients when I get certified. Im going through ISSA for the certification. So these calculations I actually HAVE to use.
For you Im sure its easy to whip those calculations and concepts out, but for me I am still in the learning process. The biggest problem for me at my age is the practical application of things. I find that I need to apply a lot of the info I recieve but the problem is I dont have much people to help me sift through the bullshit or pick out the things that work best or even observe my practices.
As a nutritionist what would you do for yourself? Do you count your calories, log your foods, adjust your macros, measure your hormones, track your training? Im going to take a guess and say that your answer is "yes and no."
I have an idea of what youll say, but Id rather you say it first.
 
Very glad you guys put diet/training before the cycle in the OP. Too many guys especially on PHF are very absent minded about both those things and start up a cycle with little to no knowledge of what they just injected, both users close to my age and others much older.


Thanks for the page, will be popping in
 
Sounds good!
So the problem for me is that I love the calculations I just hate doing them -_-....but here is another thing to point out, Im going through my personal training certification and a lot of the info I already know. Like how you stated T.U.T is the factor that contributes most to muscle growth, or the calculations for BMR. So for me I need those formulas in order to help clients when I get certified. Im going through ISSA for the certification. So these calculations I actually HAVE to use.
For you Im sure its easy to whip those calculations and concepts out, but for me I am still in the learning process. The biggest problem for me at my age is the practical application of things. I find that I need to apply a lot of the info I recieve but the problem is I dont have much people to help me sift through the bullshit or pick out the things that work best or even observe my practices.
As a nutritionist what would you do for yourself? Do you count your calories, log your foods, adjust your macros, measure your hormones, track your training? Im going to take a guess and say that your answer is "yes and no."
I have an idea of what youll say, but Id rather you say it first.

Ok Jem,
I’m really happy about the way you want to go into this crazy world of nutrition.
You put time and efforts on educating yourself properly and it’s a must. I can see passion here and its make me think of me when I start in this profession 18 years ago.
Where do you live bro?
I would like to have you beside me for one complete day in my office and see how I deal with peoples who came at me for advices. On the field you’ll learn like crazy and in no time. Right now you’re at the point I hate the most!
At school it’s like prostitution imo, you must tell your teacher what he/she want to hear in order to get your certification... In real life, people came at you with alot of more complex situation, medical condition, illness etc.
Now, about your question: Do you count your calories, log your foods, adjust your macros, measure your hormones, and track your training?
Answer, I count my calories for some reason, when becoming more active like when I get in the cage with the boys I train for some ground and pound, then yes I must adjust my intake and I’ll track it the first week or so.
Log my food: not really, only if I introduce something new in my diet or when experimenting something unstable like a week long on the road or in vacation on some member of the family and having no control on macro, I’ll do it just for personal culture. Otherwise, diet is part of the lifestyle and I don’t need to a food journal.
Adjust my macro: yes, absolutely, I feel always hungry like a horse on legs and back days; I then throw more calories on every meal, especially carbs depending the time I’ll train.
Hormones measurement: Only on cycle or if some glandular dysfunction like thyroid for example.
As for training journal, I’m a huge fan of doing this. All of my costumers work with training journals, that way I can look at their plateaus and look for similarities between the time on a certain program and how they react. I also introduce the use of fraction plates (great tools) to make sure we got some improvement, even ½ lb is improvement to me, though not a great one and maybe it’s a clear signal that we must shift things up a little but without the journal, I feel like too much second guessing in the process.
You must be role models for your clients, they don’t want to deal with NASA scientist who uses complicated formula, they want someone who looks athletic, knowing his shit and able to provide some great support.
Most of them don’t turn obese over night, it’s a progressive process and a clear proof of lack of support and self esteem. They must feel that you’re interested about what they live, why they became the way they are and that you’ll be there to teach and support them.
The pedagogic part of the job can be really heavy sometime. You must choose who you want to work with, obese, anorexic, athletes average Joe and Jane, all of them...
When you take someone in charge, if he fails, other will tend to believe that you don’t know what you’re talking of and that you’re not the best choice for them. It’s a business based on reputation.
Take time to teach them, to make them proud of what they can achieve, with your help but because of themselves.
 
Loving this thread. Haven't had a chance to read through all of the responses but I will.

I'm currently ACE-CPT certified and getting NSCA CSCS and Issa nutrition soon.
 
IML Gear Cream!
This is awsome guys I wish I had this years ago. Major props for doing this it shows that y'all care and I respect that
 
Loving this thread. Haven't had a chance to read through all of the responses but I will.

I'm currently ACE-CPT certified and getting NSCA CSCS and Issa nutrition soon.


Certified personal trainer aboard!
Welcome bro, nice to have you on the page.
 
Very glad you guys put diet/training before the cycle in the OP. Too many guys especially on PHF are very absent minded about both those things and start up a cycle with little to no knowledge of what they just injected, both users close to my age and others much older.


Thanks for the page, will be popping in

You're right my friend. Many bro just hope that gear will do the entire dirty job for them but, you must get a couple things on check b4. We'll try to educate the most we can all the young and older studs here!

If I can throw my little 0, 02$ here, I will not recommend any ones to start using gear with a too high bf,
fat tissue (adipose) is the largest source of aromatase (the enzyme that converts testosterone and similar steroids into estradiol and other estrogenic compounds).I want to let RAINier take control of the AAS part but I'm sure he'll agree.

It's a chance to start everything the right way; I hope many will jump on this opportunity...


 
Can I post my current contest prep diet and training for critique? Curious as to people's opinions
 
Current training routine: mountain dog style. Phase 2. Starting tomorrow


1 chest:
slight Incline db bench 4x8
slight Decline bb bench 4x 25 20 12 10
Flat bb bench 4x6
Dips 3xfailure (weighted)

2 legs:
Lying leg curl 6x 20 20 14 12 10 35
Hip Sled 5x 12 10 16 16 16
Squat 4x 12 8 8 8
Smith squat (deep) 3x8
Sldl 4x12
Seated calf raise 2x20

3 back:
Meadows rows 5x 12 10 8 8 8
Deadstop single db rows 3x8
Rack pulls 2x10
Stretchers 2x12
Partial lat pulldown 2x8
Db shrug 3x12
Hyperextension 1x dropset

4 shoulders:
Machine Shoulder press 2x15
Over and back bb 4x12
Rear delt (cable) 4x25
6 ways 4x10

5 arms:
Hammer curl 5x10
Rope pushdown 5x10
ez bar preacher curl 3x12
Dips 4x 8 8 8 6
Incline db curl 2x8
L extension 4x15
rest pause db curls 2x8
close grip bench 4x8
 
Started this last week. It's carb cycling for anyone who didn't know. Varying fat to meet daily calories

3400 cals 340g protein everyday
Day 1-3: 180g carbs 147g fat
Day 4-5: 120g carbs 173g fat
Day 6: 50g carbs 204g fat
Day 7: 20g carbs 218g fat

Only fat sources: coconut oil, fish oil, borage oil, safflower oil, extra virgin olive oil, flax seed oil

Only carb sources: sweet potatoes, squash, greens (banana or apple on high carb days post workout)

Only protein sources: protein shakes, chicken, tuna

40% of carbs post morning fasted cardio. 40% post workout. 20% throughout the day

Protein shakes post morning fasted cardio, post workout, before bed

A ton of leucine and glutamine also haha.

Loving this so far.

Critique welcome of course

As an FYI. Before this I was on a 4000 calorie diet with 40/30/30 ratio and since I've switched lost 7lbs in what appears to be only fat and if anything gained muscle..
 
Last edited:
My com in red bro.
Started this last week. It's carb cycling for anyone who didn't know. Varying fat to meet daily calories
How long you plan to run your diet this way?


3400 cals 340g protein everyday
Day 1-3: 180g carbs 147g fat
Day 4-5: 120g carbs 173g fat
Day 6: 50g carbs 204g fat
Day 7: 20g carbs 218g fat Did something like this before and also Palumbos keto, but always feel like shit when carbs go too low…

Only fat sources: coconut oil, fish oil, KRILL oil if you can borage oil, safflower oil, extra virgin olive oil, flax seed oil

Only carb sources: sweet potatoes, squash, greens (banana or apple on high carb days post workout) On high carbs I’ll skip the apple and go with water melon as gly indx higher. Gi for apple 35 for water melon 75 (total cabs charge for the melon is low about 5g so you can have more into your pwoshake)

Only protein sources: protein shakes, chicken, tuna Make sure iron, zinc and b12 level’s high enough if you avoid red meat for too long

40% of carbs post morning fasted cardio. 40% post workout. 20% throughout the day perfect!

Protein shakes post morning fasted cardio, post workout, before bed(casein or isolate at bed time?)

A ton of leucine and glutamine also haha. Glut’s amazing at bed time!

Loving this so far.

Critique welcome of course

As an FYI. Before this I was on a 4000 calorie diet with 40/30/30 ratio and since I've switched lost 7lbs in what appears to be only fat and if anything gained muscle..

It’s body reshape bro, maybe 9lbs of fat lost and 1,5-2 of new muscles! When cutting cal count by 20%, you can expect 1-2%decrease in bf in the first 10-15 days.
Nice job big boy!
 
Current training routine: mountain dog style. Phase 2. Starting tomorrow


1 chest:
slight Incline db bench 4x8
slight Decline bb bench 4x 25 20 12 10
Flat bb bench 4x6
Dips 3xfailure (weighted)

2 legs:
Lying leg curl 6x 20 20 14 12 10 35
Hip Sled 5x 12 10 16 16 16
Squat 4x 12 8 8 8
Smith squat (deep) 3x8
Sldl 4x12
Seated calf raise 2x20

3 back:
Meadows rows 5x 12 10 8 8 8
Deadstop single db rows 3x8
Rack pulls 2x10
Stretchers 2x12
Partial lat pulldown 2x8
Db shrug 3x12
Hyperextension 1x dropset

4 shoulders:
Machine Shoulder press 2x15
Over and back bb 4x12
Rear delt (cable) 4x25
6 ways 4x10

5 arms:
Hammer curl 5x10
Rope pushdown 5x10
ez bar preacher curl 3x12
Dips 4x 8 8 8 6
Incline db curl 2x8
L extension 4x15
rest pause db curls 2x8
close grip bench 4x8

MDS training is good stuff bro, I love arms days, great pump, keep us posted with details
 
Get Shredded!
Clarification: protein shake I'm using is ON pro complex. 40g protein per shake

This diet will change in about 2 weeks or less.
 
Also for anyone viewing this wanted to put my supplements also:

3g vitamin c per day (morning, preworkout, bed)
Multivitamin
3x2g fish and borage oil capsules (same time as vitamin c)
3000iu vitamin d
2x5g creatine monohydrate (dropping this soon to minimize bf)
IML advanced cycle support
5g bcaa in all shakes and preworkout
5g glutamine (same as vitamin c)
Tsp maca root (this stuff keeps my skin really clear and just overall good feeling)

And I occasionally throw in probiotics/digestive enzymes with nighttime meals
 
Ok Jem,
Where do you live bro?
I would like to have you beside me for one complete day in my office and see how I deal with peoples who came at me for advices.

Guam, Island in The Pacific lol....BRO i would freakin LOVE THAT! lol tbh, its always been my dream to have a mentor or at least surround myself with people who know a lot and are experienced with Bodybuilding. And I dont say Bodybuilding as a sport, but as a lifestyle because thats what it is for me. Ive never had someone to really point me in the right direction other than my step father who only helped my get in the gym and work out with me. Thats why I envy the Golden age of Bodybuilding where everyone knew something and all the knowledge was passed around like candy! For me its even harder, my location and the community for what i do is lacking. I know some guys and there are great PTs here but I want the ones who have been on stage many times and know all the "secrets."
Its all really individualistic and i understand that but man doing this for 6 years by myself! FUCK its been hard, the only time i ever had "help" was 1 pre contest phase for 10 days. And I know Im not by myself, I get a lot of info from different sources but anyone can come up with that kind of stuff, the hard part was sorting through all the bullshit and figuring out what works for me. Without anyone to guide me it was tough but Im so thankful that I found this place! Seriously, this forum has been a major help in what I am trying to accomplish!
Sly where you from? maybe Ill go fly out there and you can teach me how to break faces! lol
 
3g vitamin c per day (morning, preworkout, bed)
Multivitamin
3x2g fish and borage oil capsules (same time as vitamin c)
3000iu vitamin d
2x5g creatine monohydrate (dropping this soon to minimize bf)
IML advanced cycle support
5g bcaa in all shakes and preworkout
5g glutamine (same as vitamin c)
Tsp maca root (this stuff keeps my skin really clear and just overall good feeling)
And I occasionally throw in probiotics/digestive enzymes with nighttime meals

This is good, plain and simple. The supplement industry is silly nowadays, but in particular the Sports Nutrition portion of it. Its a waste of time and money, with the exception of a few good products and brands. Stuff like this is really all you need and of course anything else you may be defficient in. I work at a supplement store and its crazy how many people buy into the products with the best advertising and marketing. -_- its really sad. And the fucked up part about it, Ill reccommend other things that are foundational and simple but get pushed aside for the "one-a-day pill" LOL!
Just to clarify dropping Creatine Mono wont help you minimize BF, itll reduce water retention in the adipose tissue cells. Water, or H2O is necessary for oxidation of fatty acids so having Creatine Mono is actually a good thing since it draws in water into the cells for better oxidation. If you cut it out you just have less bloating and water retention but i would reccommend trying a different creatine like Creatine HCL. Its new and idk how effective its been, but Ive tried it and I dont get any water retention or blurry look. But tbh i like mono and i like how it makes me look all puffy n big lol!

Kinda Probiotics you use? and how many cultures? Try the enteric coated ones with at least 3 Billion cultures, if not enteric coated use at least 5 Billion (IMO more but thats what my body prefers). Once that shit hits the the digestive acids bacteria are dying left n right! needs to get farther into the gut to work properly.

Casein Protein at night works best for me, I wake up feeling less hungry.
 
Guam, Island in The Pacific lol....BRO i would freakin LOVE THAT! lol tbh, its always been my dream to have a mentor or at least surround myself with people who know a lot and are experienced with Bodybuilding. And I dont say Bodybuilding as a sport, but as a lifestyle because thats what it is for me. Ive never had someone to really point me in the right direction other than my step father who only helped my get in the gym and work out with me. Thats why I envy the Golden age of Bodybuilding where everyone knew something and all the knowledge was passed around like candy! For me its even harder, my location and the community for what i do is lacking. I know some guys and there are great PTs here but I want the ones who have been on stage many times and know all the "secrets."
Its all really individualistic and i understand that but man doing this for 6 years by myself! FUCK its been hard, the only time i ever had "help" was 1 pre contest phase for 10 days. And I know Im not by myself, I get a lot of info from different sources but anyone can come up with that kind of stuff, the hard part was sorting through all the bullshit and figuring out what works for me. Without anyone to guide me it was tough but Im so thankful that I found this place! Seriously, this forum has been a major help in what I am trying to accomplish!
Sly where you from? maybe Ill go fly out there and you can teach me how to break faces! lol


I'm in Montreal Canada, home of RUSH Georges St-Pierre to break face it's clearly the place! (Tristar gym)
My office is in Montreal and I do 2 mornings (Monday and Wednesday) and 1 full day on Friday.

Monday and Wednesday afternoon its group class UF and BJJ.
Tuesday and Thursday it’s for one on one private or small group 2-3 max semiprivate.
I also train some of my elite trainees in my place (home gym) 6 days a week. Sunday is completely off! (Grocery and cooking for the upcoming week...

Pick your day or a complete week! (I’ll also train you!)
 
This is good, plain and simple. The supplement industry is silly nowadays, but in particular the Sports Nutrition portion of it. Its a waste of time and money, with the exception of a few good products and brands. Stuff like this is really all you need and of course anything else you may be defficient in. I work at a supplement store and its crazy how many people buy into the products with the best advertising and marketing. -_- its really sad. And the fucked up part about it, Ill reccommend other things that are foundational and simple but get pushed aside for the "one-a-day pill" LOL!
Just to clarify dropping Creatine Mono wont help you minimize BF, itll reduce water retention in the adipose tissue cells. Water, or H2O is necessary for oxidation of fatty acids so having Creatine Mono is actually a good thing since it draws in water into the cells for better oxidation. If you cut it out you just have less bloating and water retention but i would reccommend trying a different creatine like Creatine HCL. Its new and idk how effective its been, but Ive tried it and I dont get any water retention or blurry look. But tbh i like mono and i like how it makes me look all puffy n big lol!

Kinda Probiotics you use? and how many cultures? Try the enteric coated ones with at least 3 Billion cultures, if not enteric coated use at least 5 Billion (IMO more but thats what my body prefers). Once that shit hits the the digestive acids bacteria are dying left n right! needs to get farther into the gut to work properly.

Casein Protein at night works best for me, I wake up feeling less hungry.

I'd love to get in on that too sly haha.

And Jem thanks for the suggestion on creatine HCl but I've actually even done studies on it myself (clinical studies. Not on me. Yes I'm a researcher) and its not shown to be much different. Just a more expensive marketing technique like you referenced. I can provide study information if you'd like.

And I'm pretty sure you just mashed up creatine and Carnitine... If I'm remembering my biochemistry correctly Carnitine shuttles fatty acids into mitochondria to be broken down. Creatine regenerates ATP in skeletal muscle.

Neither of which have to do with water retention in adipose.. But supplementing (especially with injectable) Carnitine is said to result in extreme fat loss by oxidizing the fat at specific spots.

I use acidophilus. Only 100 million cultures along with the digestive enzymes work perfectly for me
 
Shit bro...So fucking sorry to read this.
Any sign of paralysis yet?
How it’s affecting your everyday life right now?

It's alright man, gotta play
the cards you've been dealt

Half my body has nerve damage

But I'm pretty normal thanks to training diet and gear

I'm 22 years old

5'6 156 pounds 10% bf

Been training for 2 years and 8 months

I hopped on gear 6 mos after i I turned 20

I'm running a log for AMA right now for the transformation contest
 
It's alright man, gotta play
the cards you've been dealt

Half my body has nerve damage

But I'm pretty normal thanks to training diet and gear

I'm 22 years old

5'6 156 pounds 10% bf

Been training for 2 years and 8 months

I hopped on gear 6 mos after i I turned 20

I'm running a log for AMA right now for the transformation contest

Ok my friend, you look pretty solid between the ears!
What is your main goal?
What gear you’ve run and how you react on it? Which one gives you best results?
Can you perform a normal workout or some limitation hold you back on certain specific moves?

 
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