I want to get away from 'bruce lee' like physique (pics), advice?
- 05-14-2010, 12:08 AM
I want to get away from 'bruce lee' like physique (pics), advice?
I'm scronny, always have been. I'm realize I'm not even close to Bruce Lee's physique but my friends say I have a nice ripness like him.
Anyways, I'm getting bored with lifting, my gains are at a hault and I've been stuck at this look and lift forever, and am looking for advice for new ideas in terms of supplements or routines and diet. I've tried it all it seems in routines: EDT, kettlebells, 20 rep squats, countless hit routines, bear program with 3000k diet, circuit training, german volume training, static contraction training, olympic lifting, and on and on. I don't respond to any form of creatine either and from experience have realized 99% of supps out there are absolute crap. The only thing I really took that was considered a decent supp was I ran a cycle of h-drol (see below). I was thinking about epi recently with nolva. Also looking into primordial performance supps. Whatever I do though I research it out like crazy so don't think I am doing this blindly. Anyways, just thought I'd post to share my before and after as well as get advice on what you guys think I could benefit from.
[from the link below]
left pic: me on average. no supps except protein shakes. ok to crappy diet. lifting 3x a week.
right pic: good, clean diet. after 5 week h-drol cycle with liver support.
SITE: (sorry i dont have 50 posts and can't make links, so make sure you move all these letters closer together for a link)
w w w. angelfire.com/oh5/swr/bblifting. h t m l
- 05-14-2010, 06:17 AM
Hdrol is more of a cutting compound so the 4-5lb gain you made during the cycle is pretty normal and you're not really going to gain any more weight.
Rather than looking for another PH to run concentrate on gaining lean weight naturally. If you didn't gain on a 3000 calorie diet then up it to 3500 for 2 weeks and reassess where you are. If you are still not gaining then up the calories to 4000. If you can't take in that many calories cleanly then look into a weight gainer so you can just have a couple of shakes during the day.
Without knowing how many calories your body needs to consume in order to gain lean mass you will be wasting any PHs you take as all that will happen is you will gain weight while on the PH and then lose 99% of it during PCT.
- 05-14-2010, 04:45 PM
05-14-2010, 10:08 PM
Make sure the calories are the right kind at the right time and if you're substituting shakes, it's usually best if they aren't ALL whey. You look like you have a ridiculously fast metabolism so like suggested above eat and eat and eat. Try going back to basics if you're stuck in the gym. I always find going back to simple routines helps refresh me on a bulk. Like just doing big compound exercises and not doing a lot of volume or stupid pump exercises. Preacher curls have their place, but chins, heavy rows, and deadlifts will pack on more mass to your arms than that. And if it makes you feel any better I think you're a little more beefy than bruce lee haha, I hate his physique, looks weird to me. Maybe it's his haircut too.
A lot of people also feel lethargic from consuming too much of something like too many carbs or too much protein at once, maybe have more meals with smaller portions spaced out?
05-15-2010, 01:38 AM
this is extremely ghetto but the easiest way to add weight.. but lets face it how many times do u wanna eat a meal and it has 15-20 grams protien. you cant fix steak potatoes and rice and take it to work to eat 3 times during ur shift... you usually end up getting food which has 15-25 grams protien..
add a fruit punch flavored whey shake and 3 peanut butter oreos per meal.... best bulking idea ive done... I went from 176-190 now im gettin as toned as i want at 186 thts 10 pounds of an extremely easy diet.
05-15-2010, 02:17 AM
A no go on the peanut butter oreos though, I'm trying bulk up not get fat lol. I do eat a good amount of peanut butter sandwiches. Brown rice is my main source of carbs and I'm eating that stuff like crazy. I'm trying to maintaing some ripness while bulking and right now I'm only up to round 2800 calories. Will get to 3000 next week. Any suggestions on a shake? Also, how much fat did you gain when you went to 190, did you still maintain some ripness?
05-15-2010, 02:23 AM
Plan so far: core exercises in the weight room (low rep, high weight, little isolations), try to get body weight up to 180-185, and eat eat eat. Once diet is in check, any suggestions on supplements? Ranging from Prime, Natadrol, Epistane, Superdrone, etc etc. Willing to try whatever after researching.
05-15-2010, 09:00 AM
A lot of people say how whey absorbs too fast so it's only best maybe in the morning after not eating for those several hours and right after a workout. Throughout the day if you do rely on shakes a blend is a little better, but I guess anything is better than nothing, and then casein at night if you can gag it down.
Don't keep the reps too low, that usually results in more strength than anything. Though my one friends motto is "if you can bench 400lbs you are probably going to look like you can bench 400 lbs", but 1-3 is strength range, so I'd do a few more. I REALLY like 5x5, that's my sweet spot but your body is different so figure it out. I'd say between 5-10 reps, maybe even 5-8 since you have a faster metabolism.
And as for supps stick to the dietary stuff like protein, creatine, bcaas and all that. There's no other wonder drug out there, test boosters help maybe a little but nothing I'd personally spend like $40 on. I am on hdrol now and the results are kind of not worth it to me, I'm sort of regretting this decision. My diet is on point and I did get a little stronger faster than I normally would but it's nothing I couldn't have done naturally. I feel like I'll gain more once I start taking my preworkout substances and creatine during pct. I don't respond well to almost any product. I'm considering sdrol/mdrol/whatever clone in the future, but it is a very harsh product so it will take a long time researching. Best of luck, flash your abs to some hot bishes for me.
05-15-2010, 01:38 PM
Truth is I'm slowly learning that bodybuilding is a lifestyle, not a hobby. Oh I heard people say this before but it never sunk in until recently. There is a dedication to it which is incredible. However, you can only get so far naturally. And I used to scorn anybody who put a chemical in their body but that was because I was ignorant. If you know what you are doing, there is an art to it all and can be done safely. Now we talk about sdrol, but truth is I think this is even worse since we are dealing with an oral route with no liver bypass. Pinning would be the ideal option, but that is another story. I wonder why any effective transdermal or sublingual version hasn't been created. Ok now I'm just rambling, anyways, let me know how the pct goes.
05-15-2010, 04:38 PM
Fewer companies want to play the PH game. Almost all versions of superdrol get discontinued after a short run so there's not a lot of room for research.
This is a horrible way to think about it so don't, but it's already in my mind, but there are dumber people out there than me who have used mdrol/sdrol, even some people who didn't use liver protection or pct, and they are FINE. I don't drink, I don't smoke, I can load up on milk thistle and crap, and hopefully get through it. I just really don't want to pin. I turned to PH's because I keep gaining body fat while I gain muscle and then when I try and cut I lose a lot of strength even if I do it correctly. I guess hdrol is keeping off a little bit of fat, but sd seems like the winner.
Also I heard sd is a good compound to cut body fat with, but how would you manage to keep gains afterward is what I'm wondering. Everyone says you need to hit it so hard and eat like a mad man during pct to keep gains. Though if you're cutting you won't make as many gains so probably not as hard to keep. I'll be done with hdrol on the 27th then wait several months and see how mdrol works maybe. I am gonna go at it like never before naturally after this cycle to see what happens now that I'm not as busy.
05-16-2010, 02:36 AM
I read from numerous sites and read from Dr. D that sdrol is ideal for putting on size. I'm not sure why you would use it for a cut (which Hdrol would be better for). I'm also assuming you are above 22-23 years old?
I haven't touched the epi yet. It expires this year and am trying to sale it, do you happen to know anywhere I can do this because I can't on ebay.,
05-16-2010, 10:23 PM
A lot of people like to run something very anabolic during a cut to slim down and keep or even gain muscle. I wouldn't but I was just throwing out the question. Though by "cut" I also include people unknowingly eating below maintenance calories or just recomp. I agree orals are crap except maybe to jump start a pin cycle, but I just don't have the mindset to pin. The idea of toting around needles and stuff just doesn't sit right with me for now. I am not against it, I just personally wouldn't consider it now and can't see myself doing it in the future. I felt awkward when my nolva came with a full needle. I'd only do 1 cycle of mdrol if at all, and then nothing again. I'm 21 now, by the time I'd use mdrol if I'm going to I'll be 22. I'm close to my short term goals so I don't even know if I'll need it. Once I get to a certain physique I can be happy and just slowly make gains without keeping track.
05-17-2010, 09:39 AM
I say stick yourself and forget about the PH..... Do some research before you began to do so.....
I think test e will help you in the mix with deca/or dbol follow by pct, but I would do some research if I were you depending on your goals... Lot's of sites w/ good info, but yeh it all comes down to nutrition... Protein Protein.... carbs carbs and more protein....
05-17-2010, 09:43 AM
Had the same problem for a good few years as you, heres what I suggest... (natural soloution)
Work out: Low Reps, High Weight. Seperate your routine into muscle groups, concentrate on ONE muscle group a day. e.g Mon Biceps, Tue, Lats. Absolutly destroy the muscle you are working on for that day, do not whimp out and do two or more muscle groups. Do no aerobic exercise.
Daily Life: Cut out any smoking/alcahol/exercise except for heavy lifting. No Running, cycling or walking up stairs if you can help it.
Supps: You are right, BRANDED supplements are for the most part marketing crap. BUY UNBRANDED, it is what it says on the tin. Buy a whey protein CONCENTRATE (82% WPC) it is actually better for you for growing muscle tissue than an Iso due to the AA profile. Buy it in bulk and 100% whey, unbranded (very important). Buy an unbranded creatine mono (drink 5L+ water a day) and an unbranded L'Glutamine to take during training and before bed. Buy a huge tub of dextrose.
Food Protein: Dont eat any processed meat, buy steak, chicken, pork. Buy a LOAD of nuts, all different kinds. Buy a **** load of MILK.
Daily intake: 300g nuts, 4L milk, 500g meat (quality) + whatever you like.
Diet: Despite what research suggests. In my own experience, protein is FAR more important than packing in thousands of calories. Aim for 350 to 400g of protein a day. Forget about calorie counting thats for girls, the calories come for free when you pack in that much protein.
During Training: Drink: 50 - 100g dextrose, 5g Creatine, 5g L'Glutamine.
Post Workout: Drink: 50g Protein, 50g Dextrose.
When you take the other protein is up to you.
NEVER stop eating, EVER. You need to eat at least once an hour and really load up before bed. Snacking on healthy foods such as Milk and Nuts helps here. Im not saying this is medically proven. I am sayin it worked for me and at least 5 other people I know.
Bodybuilding is 80% Nutrition 20% Gym
Let us know how you get along mate.
Last edited by TelABadManWot; 05-17-2010 at 09:47 AM. Reason: quote
05-17-2010, 12:13 PM
05-17-2010, 01:06 PM
You could leave the creatine out, then when you plateau from bulking up your diet, add the creatine and see if you get any further gains.
I have not come across a 'hard gainer' who didn't respond to these changes. Keep us updated on your progress bruv.
05-17-2010, 05:27 PM
and shakes when gnc does buy one get one half off and its gold card week i buy the fruit punch flavored protien they have and i call around to see if there on clearance.. also look out at gnc for protien bars on sale for 78 cents a bar. i know some ppl will say they wnot ever shop at gnc and that they suck, they do but theres alot of times u can pick up good deal.
as far as a MRP shake try to get the isomass extreme gainer spit 2 servings into 3 and mix with skim milk and eat 4 times a day solid meals thats 7 quality meals your getting.
also last note dont get caught up in seeing picture online and thinking people look like that 24/7 they are usually 10 lbs or so heavier and cut b4 a photo shoot.
05-17-2010, 06:16 PM
I would rather see you run PMag ove Hdrol if you were to want to put on more size. You will have to eat big man . You are lean as hell
05-17-2010, 06:22 PM
Judging by your pics I'd say your body type looks predominantly mesomorphic, which is in your favor as I can tell you stay lean with ease, and I'd venture to say if you got your diet dialed and got on a good training routine you'd mass up quick.
Routines don't mean sh!t, just about everything works, some work better than others, but the take home message you need to know it's not the routine that matters so much as it is the effort you put into it.
Your best bet is to come up with something that suits you, and stick with it, for a long time and milk it dry of gains, and work your way up on the basic exercises.
If you struggle to eat enough or get the calories in a 1/2 gallon (a gallon would be better!) of whole milk a day, or two gainer shakes (milk, protein powder, oats, olive oil, etc.) added onto your meals will take care of that.
For a solid basic routine that's proven to work I'd look into the 531 or IA's signature routine: http://www.bodybuilding.net/powerlif...tine-3051.html
02-05-2011, 02:35 PM
gomad diet, gallon of milk a day
08-02-2011, 07:42 PM
When I read the title of this all I could think was wtf? Lol. Thats actually exactly who I want to look like
you can lead a man to knowledge, but you cant make him think.
08-02-2011, 08:27 PM
And here's the kicker (which I'm sure many of you know): despite me weighing more and physically being bigger, I didn't look it at all! I looked much more bigger and muscular when I weighed less.
08-04-2011, 03:04 PM
That happens to me when I bulk and cut too dude. It sux. I just eat like 50-100 cals over maintance to stay farely thin. I put on fat really easily though
you can lead a man to knowledge, but you cant make him think.
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