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placebo said:
Do you recommend leaving sodium intake normal during last week of prep?

Whats your thoughts on pinning AMP (synthelator) to increase vascularity prior to show? How long does it last? When do you recommend using it? night before or morning of?

Thank you.
Click to expand...

Interesting!!


Sent from my iPhone using Tapatalk
 
placebo said:
Do you recommend leaving sodium intake normal during last week of prep?

Whats your thoughts on pinning AMP (synthelator) to increase vascularity prior to show? How long does it last? When do you recommend using it? night before or morning of?

Thank you.
Click to expand...

Sodium is directly specific to how your loading (front, mid, or back load) as well as your carbs water potassium. As a general rule of thumb sodium is a pretty safe variable to manipulate meaning during peak week, I prefer sodium to peak, lower, peak as your pulling out and putting in more water and carbs. This is all assuming is a carb load and not a fat load as that changes things.

I'm not a fan of having anyone pin from Tuesday/Wednesday on during peak week. Too many issues can arise with not much benefit. If you peak right you won't have an issue with vascularity.
 
There will be some logs popping up over the next few weeks of people taking full advantage of the free coaching so keep your eyes open for them ;)
 
DarkBeast said:
There will be some logs popping up over the next few weeks of people taking full advantage of the free coaching so keep your eyes open for them ;)
Click to expand...

Can't wait to see everybody making huge gains in here!


Sent from my iPhone using Tapatalk
 
DarkBeast said:
I wish I could right now guys but again, for legal reasons I would not feel comfortable posting myself nor my clients as the majority of them compete at the national and professional level and discretion in this matter is of the utmost importance to them as well as myself given our standing in the industry. I can say the majority of you will have most likely heard my name mentioned numerous times



Ok wow thats extremely broad.

So first off from a weight training aspect we need to first look at your total amount of weekly volume (WV), total amount of weekly frequency (WF), and total amount of daily intensity (DI.)
WV+WF+DI = 1 mesocycle of training (7-10 days)
Depending on where your starting point is at will dictate what I feel you should do

From a nutritional aspect do you stick to a meal plan with specific portion sizes? Do you count your overall caloric, macronutrient, and micronutrient intake? If so what are they? Do you practice meal timing? Do you utilize peri-workout nutrition properly?

Finally, what is your current drug usage?​
Click to expand...

5-6 Times a week in the gym. About 70-80% of daily intensity in the gym. No drug usage as of now. I'll eat greek yogurt in the morning, chicken with a carb and green for lunch, some time peanut butter 2 hours after lunch. Lean Protein, carb and green after workout. Sometime a yogurt for desert. I don't count my calories nor have I been using protein powders due to school/money issue.
 
John Johnson said:
5-6 Times a week in the gym. About 70-80% of daily intensity in the gym. No drug usage as of now. I'll eat greek yogurt in the morning, chicken with a carb and green for lunch, some time peanut butter 2 hours after lunch. Lean Protein, carb and green after workout. Sometime a yogurt for desert. I don't count my calories nor have I been using protein powders due to school/money issue.
Click to expand...


Thanks for the information John Johnson. This gives me a good broad idea...lets start with the basics and get your training and nutritional optimized.




NUTRITION
First, lets get some basic terms out in the open.
NEAT – Non-Exercise Activity Thermogenesis (The number of calories burned in all activity outside of exercise)
TEA – Thermic Effect of Activity (The number of calories you burn exercising)
BMR – Basal Metabolic Rate (The number of calories your body burns at rest)
TEF – Thermic Effect of Food (The number of calories burned in the process of digesting food)
TDEE - Total Daily Energy Expenditure (This is the amount calories your body burns in a 24 hour period) There are some very basic nutritional principles that will obviously help increase muscular hypertrophy, increase fatty acid utilization and overall lipolysis, as well as help with general health markers and energy levels.1. Get a baseline estimation of your calories. Firstly find your BMR and then multiply based on the following to find your caloric needs (a rough range)

  1. If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
  2. If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
  3. If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
  4. If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
  5. If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9
2. Protein = set anywhere from 1-2g per pound of bodyweight (start with 1 and work your way up as needed)
3. Fats = set at a minimum of .3g per pound of bodyweight
4. Carbohydrates = fill in the rest of your caloric demands with carbs
5. After setting your macronutrient and calories needs you can construct your own meal plan.
6. Meal planning should contain and utilize nutrient timing (such as peri-workout nutrition) if your looking to optimize your progress


TRAINING
This can be a little easier to start off.

1. Take volume, intensity, and frequency into account. Base your decision off how you've responded in the past (if you've always grown off high volume stick with it)
2. As you progress and after anywhere from 2-4 months, I would adjust and alter your program to do almost the opposite (if you've always grown off high volume switch to low volume/high intensity)
3. Work within every rep range either on 1 given day or throughout the week
4. Focus on progressive overload in the gym
5. Focus on contracting properly on every rep

An example of this could be a push, pull, legs (PPL) routine where the first 3 days you're working in a moderate rep range, then the next 3 days your working in a lower rep range, then repeating. It could also be a basic 1 body part per day split where you're upping the volume and intensity. I would try out a basic PPL or even look into Layne Norton's PHAT routine which will increase your frequency.

After you read this, get me some more of your questions and I'd love to be more specific!
 

Being a PSL customer and planning to stay one, I decided to take advantage of this offer.
I reached out to DarkBeast and he has been helping me construct my next cycle and giving me a base plan to start my Cut.
So far he has answered all of the questions I've had without making me feel like an idiot.
I'll update here when I officially start my cut and will post some before/starting pics as well.
Big Thanks to PSL and DarkBeast for offering such a service to their customers.

 
Pushtoday said:

Being a PSL customer and planning to stay one, I decided to take advantage of this offer.
I reached out to DarkBeast and he has been helping me construct my next cycle and giving me a base plan to start my Cut.
So far he has answered all of the questions I've had without making me feel like an idiot.
I'll update here when I officially start my cut and will post some before/starting pics as well.
Big Thanks to PSL and DarkBeast for offering such a service to their customers.
Click to expand...

Its my pleasure to help out and an honor for me to work with the best Lab out there!
 
Pushtoday said:

Being a PSL customer and planning to stay one, I decided to take advantage of this offer.
I reached out to DarkBeast and he has been helping me construct my next cycle and giving me a base plan to start my Cut.
So far he has answered all of the questions I've had without making me feel like an idiot.
I'll update here when I officially start my cut and will post some before/starting pics as well.
Big Thanks to PSL and DarkBeast for offering such a service to their customers.
Click to expand...

Yes DB is the motherfucking MAN


Sent from my iPhone using Tapatalk
 
Hi DarkBeast,
First thanks a lot for doing this, it is very kind of you to share your time with us and answer all these questions, I am sure I will have some second cycle questions for you but first I need to start PCT in about 3 weeks, I am 48 and have been using Test(sust and Cyp) anywhere from 500-600mg PW, your typical Mon/Thurs pinning for 6 months, so my question is for this type of cycle what would you recommend for PCT and at what dosage? and should I start to taper of on the Test mg's per week as I get closer to the end or just keep pinning what I am?

Again thanks so much for taking the time and sharing your knowledge
 
thegame said:
Hi DarkBeast,
First thanks a lot for doing this, it is very kind of you to share your time with us and answer all these questions, I am sure I will have some second cycle questions for you but first I need to start PCT in about 3 weeks, I am 48 and have been using Test(sust and Cyp) anywhere from 500-600mg PW, your typical Mon/Thurs pinning for 6 months, so my question is for this type of cycle what would you recommend for PCT and at what dosage? and should I start to taper of on the Test mg's per week as I get closer to the end or just keep pinning what I am?

Again thanks so much for taking the time and sharing your knowledge
Click to expand...


A good bit of info on PCT in this thread's first post if you want to do a bit of reading on it until DB gets back to you: http://www.anabolicsteroidforums.com/showthread.php/184-First-Cycle-and-PCT-2012

I plucked out the PCT stuff:

Post Cycle therapy​


I strongly believe that an AI should be used as long as there is an aromatizing compound being administered. In this case Testosterone and HCG aromatize therefore using an AI until these meds clear is what I'm recommending. Nolvadex has been shown to reduce IGF-1 and GH levels when used alone. This is not a big deal on cycle as testosterone increases IGF-1 in a dose dependent relationship. However off cycle this is may be a problem. PCT is a fragile time and lower IGF-1 and GH levels are not desirable. More advanced users may opt to use Nolvadex and Human Growth Hormone during PCT to counter the HGH lowering effect of Nolvedex. However, I'm recommending AI's that may be used on cycle and during PCT. It's my conclusion that Aromasin or Arimidex are both good choices.

I recommend the following PCT protocol for esters like Cypionate and Enanthate;

While the aas ester is clearing : 2500iu HCG every third day for 2 weeks. (You may use less HCG if your testes are normal in size AND you have been using HCG on cycle, i.e. 1,000iu HCG every third day.)

100/100/100/50 Clomid (50mg taken twice per day weeks 1-3 AFTER the aas ester clears)

20mg/20mg/20mg Aromasin (20mg daily for 3 weeks)

3g Vit C every day split in 3 doses

10g creatine daily

The HCG is administered BEFORE the aas ester clears to increase the mass of the testes and bring back ITT levels. This will allow the testes to sustain output of testosterone sooner.

Clomid is universally accepted as THE testosterone recovery tool. It blocks estrogen from the HPTA and stimulates the production of GNRH then initiates the production of LH, which in turn signals the testis (if not atrophied) to produce testosterone.

Aromasin or a similar aromatase inhibitor is for testosterone recovery and it is used to keep the testosterone/estrogen balance in favor of testosterone. It is also helps to keep any additionally occurring estrogen from HCG low to none.

Cortisol is catabolic. It is the enemy of all anabolism and must be kept in check. While it is blocked when under the influence of AAS, it is free to attach to the Anabolic Receptors (AR) once the steroids leave. Due to this blockage Cortisol tends to accumulate and increase when on. A low level is desirable however since it is important for other vital functions such as control of inflammation. Balance is the key. Vitamin C keeps the exercise induced rise of Cortisol in check.

The use of Creatine has shown to increase ATP metabolism and cellular water storage among many other things. This is beneficial because it provides for heightened nutrient storage and a slight increase in anabolism as well as workout stamina.

Failed Post Cycle Therapy
Sometimes a single post cycle therapy is insufficient to restore healthy testosterone levels and a second post cycle therapy may be needed. In that case I would advise a simple clomid HPTA restart at 50mg daily for 4-6 weeks.

References
1.Testosterone dose-response relationships in healthy young men;
2.Pharmacokinetics and Dose Finding of a Potent Aromatase Inhibitor, Aromasin (Exemestane), in Young Males
3.Low-Dose Human Chorionic Gonadotropin Maintains Intratesticular Testosterone in Normal Men with Testosterone-Induced Gonadotropin Suppression
4.Use of clomiphene citrate to reverse premature andropause secondary to steroid abuse.
5.Changes in the Endocrinological Milieu After Clomiphene Citrate Treatment for Oligozoospermia: The Clinical Significance of the Estradiol/Testosterone Ratio as a Prognostic Value
6.Testicular steroidogenesis after human chorionic gonadotropin desensitization in rats.
7.Effect of tamoxifen on GH and IGF-1 serum level in stage I-II breast cancer patients
8.Treatment of gynecomastia with tamoxifen: A double-blind crossover study
9.Role of testosterone/estradiol ratio in predicting the efficacy of tamoxifen citrate treatment in idiopathic oligoasthenoteratozoospermic men.


special thanks to those men and women who have influnced my thinking over the years in regards to aas use.

Written by heavyiron
​
 
DarkBeast said:



Thanks for the information John Johnson. This gives me a good broad idea...lets start with the basics and get your training and nutritional optimized.




NUTRITION
First, lets get some basic terms out in the open.
NEAT – Non-Exercise Activity Thermogenesis (The number of calories burned in all activity outside of exercise)
TEA – Thermic Effect of Activity (The number of calories you burn exercising)
BMR – Basal Metabolic Rate (The number of calories your body burns at rest)
TEF – Thermic Effect of Food (The number of calories burned in the process of digesting food)
TDEE - Total Daily Energy Expenditure (This is the amount calories your body burns in a 24 hour period) There are some very basic nutritional principles that will obviously help increase muscular hypertrophy, increase fatty acid utilization and overall lipolysis, as well as help with general health markers and energy levels.1. Get a baseline estimation of your calories. Firstly find your BMR and then multiply based on the following to find your caloric needs (a rough range)

  1. If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
  2. If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
  3. If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
  4. If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
  5. If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9
2. Protein = set anywhere from 1-2g per pound of bodyweight (start with 1 and work your way up as needed)
3. Fats = set at a minimum of .3g per pound of bodyweight
4. Carbohydrates = fill in the rest of your caloric demands with carbs
5. After setting your macronutrient and calories needs you can construct your own meal plan.
6. Meal planning should contain and utilize nutrient timing (such as peri-workout nutrition) if your looking to optimize your progress


TRAINING
This can be a little easier to start off.

1. Take volume, intensity, and frequency into account. Base your decision off how you've responded in the past (if you've always grown off high volume stick with it)
2. As you progress and after anywhere from 2-4 months, I would adjust and alter your program to do almost the opposite (if you've always grown off high volume switch to low volume/high intensity)
3. Work within every rep range either on 1 given day or throughout the week
4. Focus on progressive overload in the gym
5. Focus on contracting properly on every rep

An example of this could be a push, pull, legs (PPL) routine where the first 3 days you're working in a moderate rep range, then the next 3 days your working in a lower rep range, then repeating. It could also be a basic 1 body part per day split where you're upping the volume and intensity. I would try out a basic PPL or even look into Layne Norton's PHAT routine which will increase your frequency.

After you read this, get me some more of your questions and I'd love to be more specific!
Click to expand...


Wow. I never had a trainer ask/explain a nutrition plan like this. I'm sorry for my long reply due to working two jobs. (I quit one today due to starting back with school soon) I think I know what you need from me and I'll reply today or tomorrow after I get some sleep in. Thank for the help.
 
Ok. So my BMR is 1828.4. and I'm about moderately active so I'll multiply my BMR with 1.55 which equal 2834.02 calories. Protein is 180 grams, 54 grams of fats, not sure about the amount of carbs I should add it. As far as training, I have a good background from being a LMT and I use a lot of HIIT, sled push/pull and jump rope into my training along with compound/superset/drop sets with eccentric, concentric and isometric contraction.
 
thegame said:
Hi DarkBeast,
First thanks a lot for doing this, it is very kind of you to share your time with us and answer all these questions, I am sure I will have some second cycle questions for you but first I need to start PCT in about 3 weeks, I am 48 and have been using Test(sust and Cyp) anywhere from 500-600mg PW, your typical Mon/Thurs pinning for 6 months, so my question is for this type of cycle what would you recommend for PCT and at what dosage? and should I start to taper of on the Test mg's per week as I get closer to the end or just keep pinning what I am?

Again thanks so much for taking the time and sharing your knowledge
Click to expand...

First off thank you very much for enjoying this content!

In regards to PCT, although it will vary from individual to individual, I have seen a very common trend and protocol that is fairly applicable to the general population but depends on your duration of usage as well as if it was abused or not. For your dosage I would recommend the following:

Week 1: 200mgs test, 10g Creatine Mono, 2g Vitamin C, 1g HydroMax Glycerol mixed with 10g EAAs (3x per day)
Week 2: 100mgs test, 10g Creatine Mono, 2g Vitamin C, 1g HydroMax Glycerol mixed with 10g EAAs (3x per day)
Week 3-4: 2000IU HCG E3D, 10g Creatine Mono, 2g Vitamin C, 2g HydroMax Glycerol mixed with 15g EAAs (3x per day)
Week 5-6: 50mgs Clomid (2x per day), 10g Creatine Mono, 2g Vitamin C, 2g HydroMax Glycerol mixed with 15g EAAs (3x per day)

Its a very standard PCT protocol but works very well for many. I have the OTC additions which aid in increasing MPS which there by is enhanced via the hydrator glycerol and will keep you retaining more fluids and aids in tissue retention as hormones drop.


crawfbigg said:
A good bit of info on PCT in this thread's first post if you want to do a bit of reading on it until DB gets back to you: http://www.anabolicsteroidforums.com/showthread.php/184-First-Cycle-and-PCT-2012

I plucked out the PCT stuff:

Post Cycle therapy​


I strongly believe that an AI should be used as long as there is an aromatizing compound being administered. In this case Testosterone and HCG aromatize therefore using an AI until these meds clear is what I'm recommending. Nolvadex has been shown to reduce IGF-1 and GH levels when used alone. This is not a big deal on cycle as testosterone increases IGF-1 in a dose dependent relationship. However off cycle this is may be a problem. PCT is a fragile time and lower IGF-1 and GH levels are not desirable. More advanced users may opt to use Nolvadex and Human Growth Hormone during PCT to counter the HGH lowering effect of Nolvedex. However, I'm recommending AI's that may be used on cycle and during PCT. It's my conclusion that Aromasin or Arimidex are both good choices.

I recommend the following PCT protocol for esters like Cypionate and Enanthate;

While the aas ester is clearing : 2500iu HCG every third day for 2 weeks. (You may use less HCG if your testes are normal in size AND you have been using HCG on cycle, i.e. 1,000iu HCG every third day.)

100/100/100/50 Clomid (50mg taken twice per day weeks 1-3 AFTER the aas ester clears)

20mg/20mg/20mg Aromasin (20mg daily for 3 weeks)

3g Vit C every day split in 3 doses

10g creatine daily

The HCG is administered BEFORE the aas ester clears to increase the mass of the testes and bring back ITT levels. This will allow the testes to sustain output of testosterone sooner.

Clomid is universally accepted as THE testosterone recovery tool. It blocks estrogen from the HPTA and stimulates the production of GNRH then initiates the production of LH, which in turn signals the testis (if not atrophied) to produce testosterone.

Aromasin or a similar aromatase inhibitor is for testosterone recovery and it is used to keep the testosterone/estrogen balance in favor of testosterone. It is also helps to keep any additionally occurring estrogen from HCG low to none.

Cortisol is catabolic. It is the enemy of all anabolism and must be kept in check. While it is blocked when under the influence of AAS, it is free to attach to the Anabolic Receptors (AR) once the steroids leave. Due to this blockage Cortisol tends to accumulate and increase when on. A low level is desirable however since it is important for other vital functions such as control of inflammation. Balance is the key. Vitamin C keeps the exercise induced rise of Cortisol in check.

The use of Creatine has shown to increase ATP metabolism and cellular water storage among many other things. This is beneficial because it provides for heightened nutrient storage and a slight increase in anabolism as well as workout stamina.

Failed Post Cycle Therapy
Sometimes a single post cycle therapy is insufficient to restore healthy testosterone levels and a second post cycle therapy may be needed. In that case I would advise a simple clomid HPTA restart at 50mg daily for 4-6 weeks.

References
1.Testosterone dose-response relationships in healthy young men;
2.Pharmacokinetics and Dose Finding of a Potent Aromatase Inhibitor, Aromasin (Exemestane), in Young Males
3.Low-Dose Human Chorionic Gonadotropin Maintains Intratesticular Testosterone in Normal Men with Testosterone-Induced Gonadotropin Suppression
4.Use of clomiphene citrate to reverse premature andropause secondary to steroid abuse.
5.Changes in the Endocrinological Milieu After Clomiphene Citrate Treatment for Oligozoospermia: The Clinical Significance of the Estradiol/Testosterone Ratio as a Prognostic Value
6.Testicular steroidogenesis after human chorionic gonadotropin desensitization in rats.
7.Effect of tamoxifen on GH and IGF-1 serum level in stage I-II breast cancer patients
8.Treatment of gynecomastia with tamoxifen: A double-blind crossover study
9.Role of testosterone/estradiol ratio in predicting the efficacy of tamoxifen citrate treatment in idiopathic oligoasthenoteratozoospermic men.


special thanks to those men and women who have influnced my thinking over the years in regards to aas use.

Written by heavyiron
​
Click to expand...

Tremendous! thank you for posting this!

John Johnson said:
Wow. I never had a trainer ask/explain a nutrition plan like this. I'm sorry for my long reply due to working two jobs. (I quit one today due to starting back with school soon) I think I know what you need from me and I'll reply today or tomorrow after I get some sleep in. Thank for the help.
Click to expand...

Not a problem man glad I can help!

John Johnson said:
Ok. So my BMR is 1828.4. and I'm about moderately active so I'll multiply my BMR with 1.55 which equal 2834.02 calories. Protein is 180 grams, 54 grams of fats, not sure about the amount of carbs I should add it. As far as training, I have a good background from being a LMT and I use a lot of HIIT, sled push/pull and jump rope into my training along with compound/superset/drop sets with eccentric, concentric and isometric contraction.
Click to expand...

180g P = 720 kcals
54gf F = 486 kcals

That leaves you with roughly 1628 kcals to fill in with carbohydrates but DEPENDS on how deep of a deficit you want to do into.

Training wise it sounds like if you get back to the basics of progressive overload you will benefit better as you will always increase hypertrophy doing the opposite of what you've always done with your training history. You could possibly do do a modified DC style training protocol with some newer hypertrophy mechanisms thrown in like occlusion training
 
BUMP!


Once some orders come in for people there should be multiple logs popping up with me coaching them! Always welcoming more people
 
thegame said:
Hi DarkBeast,
First thanks a lot for doing this, it is very kind of you to share your time with us and answer all these questions, I am sure I will have some second cycle questions for you but first I need to start PCT in about 3 weeks, I am 48 and have been using Test(sust and Cyp) anywhere from 500-600mg PW, your typical Mon/Thurs pinning for 6 months, so my question is for this type of cycle what would you recommend for PCT and at what dosage? and should I start to taper of on the Test mg's per week as I get closer to the end or just keep pinning what I am?

Again thanks so much for taking the time and sharing your knowledge
Click to expand...
You are 48 and want to PCT?
 
DarkBeast said:
BUMP!


Once some orders come in for people there should be multiple logs popping up with me coaching them! Always welcoming more people
Click to expand...
Awesone thing yiu are doing for all the members

Sent from my SAMSUNG-SM-G900A using Tapatalk
 
Nice I'm in school currently and this motivates me to push harder and finish up so I can start coaching also.

Sent from my SAMSUNG-SM-G900A using Tapatalk
 
big_rich said:
Nice I'm in school currently and this motivates me to push harder and finish up so I can start coaching also.

Sent from my SAMSUNG-SM-G900A using Tapatalk
Click to expand...

Nice bro! DarkBeast is a second to none coach. Watch and learn...


Sent from my iPhone using Tapatalk
 
Forsure

Sent from my SAMSUNG-SM-G900A using Tapatalk
 
big_rich said:
Nice I'm in school currently and this motivates me to push harder and finish up so I can start coaching also.

Sent from my SAMSUNG-SM-G900A using Tapatalk
Click to expand...

TheShadow said:
Nice bro! DarkBeast is a second to none coach. Watch and learn...


Sent from my iPhone using Tapatalk
Click to expand...

big_rich said:
Forsure

Sent from my SAMSUNG-SM-G900A using Tapatalk
Click to expand...

Thanks guys

Do you have any topics you want me to discuss and anything you need help with Big Rich?
 
No sir I don't I'm enjoying following along thou see how you do things as I'm looking to do the sane in the future. But if I ever have any questions I will deffinately ask yiu bro. Thanks for looking out for me bro

Sent from my SAMSUNG-SM-G900A using Tapatalk
 

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