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The skinny stack (usp pes ebf)

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    Basically we were talking and I was like


    What's your squat clean and dead. And when she answered I threw my hands up and was like. Ok your the one.haha
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    I'd say if you are getting ripped then keep everything the same lol.

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    Quote Originally Posted by EBF Inc View Post
    Basically we were talking and I was like

    What's your squat clean and dead. And when she answered I threw my hands up and was like. Ok your the one.haha
    Does she have nip rings?






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    Quote Originally Posted by domore View Post

    Does she have nip rings?

    Haha idk. I do though apparently that makes me a freak
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    Quote Originally Posted by EBF Inc View Post
    Haha idk. I do though apparently that makes me a freak
    I've seen worst, lulz.
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    Quote Originally Posted by EBF Inc View Post

    Haha idk. I do though apparently that makes me a freak
    A lifter + nip rings = match made in heaven
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    Quote Originally Posted by EBF Inc View Post
    Still shredded today after 200 something carbs yesterday. Hmmm eat more carbs? Lol. Or drop some and up the fats?
    I'd personally keep carb intake at the highest level possible that doesn't slow progress. I'm still at 200-250g daily with a massive refeed once a week. I handle carbs very well though.
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    Quote Originally Posted by breezy11 View Post

    I'd personally keep carb intake at the highest level possible that doesn't slow progress. I'm still at 200-250g daily with a massive refeed once a week. I handle carbs very well though.
    Yea I've used to e advid keto guy. But it's just easier for me to do this BC I like to eat.

    Tody ill prolly hit upwards of 250 carb an 200 protein

    14 sets of back and 14 of shoulders today.

    All pull downs for back. And all presses except last exercise for shoulders

    I have an issue with not eating enough fat BC I get so damn hungry all the time.

    My weight really hasn't budged this entire prep. Maybe 1-3 lbs.
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    last 5 posts

    Giggity
    MEM->DCA->PHL->MEM
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    Macros today 2400 cals


    Great workout today

    Tomorrow chest glutes hams.
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    Get some tats up
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    Quote Originally Posted by EBF_2356 View Post
    Get some tats up
    I have to many to post lol
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    The best one is the clown lol.

    Question: does this compound20 work?
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    Quote Originally Posted by EBF_2356 View Post
    The best one is the clown lol.

    Question: does this compound20 work?
    I'm using 8 a day. Slight difference from 4-6.
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    Quote Originally Posted by EBF Inc View Post

    I'm using 8 a day. Slight difference from 4-6.
    I had solid results at 4 for a month... Im almost done wit 8 weeks and it has somewhat leveled off .. but still leaning and hardening. I can't increase bc I'm almost out of it but would be interested in seeing 6 or 8 personally
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    Took a hiatus from the thread I'm back and haven't lost focus

    Getting leaner each day

    Did 2 24 hour fasts this week. Still sitting at 179.


    I sent some pics over to Distilled. I think I'm siting at like 7%. 6 weeks to get to 5% definitely think ill get there very meticulous this week about all I'm doing for the upcoming month and how I'm going to progress forward.

    Workouts seem to be getting longer a few days of the week
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    Dudes looking shredded....motivated me to clean up my refeed 2maro
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    Macros


    Protein very high today. I also are over a pound of broccoli which I didn't include in macros

    2nd low carb day bworkout was a 2 mile jog. Cals ended up at 2100 without the broccoli
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    Seems as tho I'm still bloated from Wednesday night. Gassy much more the. Usual the past 2 days

    I want to do a refeed tomorrow but I'm at work 10 hours and can't possibly bring or cook enough food
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    Quote Originally Posted by EBF Inc View Post

    I'm using 8 a day. Slight difference from 4-6.
    What effects do you get.
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    Definite hardening. I'm runnin low on a few things


    Oep versa c20 anabeta.
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    Macros meal 1 and food


    I'm thinking refeed may be in order.

    But I'm at work for the next 10 hours and def didn't bring enough. I only brought what you see below
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    Apparently I was hungry


    I added another sweet potato 3.5 cup cooked rice and a nitrotech shake BC I had a sample at work. But it taste like complete ****
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    Quote Originally Posted by EBF Inc View Post
    Apparently I was hungry

    I added another sweet potato 3.5 cup cooked rice and a nitrotech shake BC I had a sample at work. But it taste like complete ****
    A little over 2500 cals for the day
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    So i decided to refeed. My last cheat was Wednesday but calorically not too too bad since the next 2 days were 1800 and 2100 respectively and the 1800 day was after a 24 hour fast

    May have to go higher in protein because I actually like eating it and it won't kill me one day. Trying to figure out a carb source may end the day at 5000 cals and call it quits but ill see what my ex wants to do for dinner before I make up my minds on a specific caloric intake
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    Quote Originally Posted by EBF Inc View Post
    So i decided to refeed. My last cheat was Wednesday but calorically not too too bad since the next 2 days were 1800 and 2100 respectively and the 1800 day was after a 24 hour fast

    May have to go higher in protein because I actually like eating it and it won't kill me one day. Trying to figure out a carb source may end the day at 5000 cals and call it quits but ill see what my ex wants to do for dinner before I make up my minds on a specific caloric intake
    Cereal
    Honey
    Low Fat Brownies
    Low Fat Poptarts
    Angel Food Cake
    Pasta

    getting in 5k is a simple task.


    do you really eat 30g of fat daily?
    I feel bad for your testosterone levels, you should really make sure you are getting bloodwork done if your fat has been that low for a while..
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    Quote Originally Posted by The Solution View Post

    Cereal
    Honey
    Low Fat Brownies
    Low Fat Poptarts
    Angel Food Cake
    Pasta

    getting in 5k is a simple task.

    do you really eat 30g of fat daily?
    I feel bad for your testosterone levels, you should really make sure you are getting bloodwork done if your fat has been that low for a while..
    So what constitutes at low fat, high carb, hi protein diet? Zach actually encouraged me to utilize it for a lean bulk/recomp... It's worked great over the last 10 days... No noticeable hit it anything T related....

    What exactly would
    Be a good range for "low fat" but not too low, but low enough to inhibit storage...
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    Quote Originally Posted by chedapalooza View Post
    So what constitutes at low fat, high carb, hi protein diet? Zach actually encouraged me to utilize it for a lean bulk/recomp... It's worked great over the last 10 days... No noticeable hit it anything T related.... What exactly would Be a good range for "low fat" but not too low, but low enough to inhibit storage...
    50gr is a good spot to start.

    It's all relative. if it's a refeed, 0gr fat would be optimal but not practical.

    My fat is lower on refeeds than day to day. With all the hormonal responses going on, low fat levels are optimal.

    Yesterday I ate close to 500gr carbs with trace fat (maybe 20gr mostly coming from my salmon meal) and I woke up lighter than the day before with an increase in cals/carbs.

    I also attribute that to my dosing protocol of Metabolic Powder, Recompodrol and USPlabs AP.
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    Quote Originally Posted by The Solution View Post

    Cereal
    Honey
    Low Fat Brownies
    Low Fat Poptarts
    Angel Food Cake
    Pasta

    getting in 5k is a simple task.

    do you really eat 30g of fat daily?
    I feel bad for your testosterone levels, you should really make sure you are getting bloodwork done if your fat has been that low for a while..
    Generally about 55-65g of fat a day.

    I lower my fat as much as possible on refeeds.

    Generally I have one meal that has all my fat in it then another then has little to none

    Apparently this refeed was not low fat as I planned but definitely needed
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    Quote Originally Posted by chedapalooza View Post

    So what constitutes at low fat, high carb, hi protein diet? Zach actually encouraged me to utilize it for a lean bulk/recomp... It's worked great over the last 10 days... No noticeable hit it anything T related....

    What exactly would
    Be a good range for "low fat" but not too low, but low enough to inhibit storage...
    Low fat depends on your calories. I keep mine 25-30% I believe of my total intake I need to take a look
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    Quote Originally Posted by EBF Inc View Post
    Low fat depends on your calories. I keep mine 25-30% I believe of my total intake I need to take a look
    Low Fat would be under 20% or meeting minimums. the last 2 days you had fat around 20-25g which is not very good. and you will see that long term low fat consuption in the 20-30-35g range is not very good for hormones, leptin, t3, t4 or overall organ levels. this is how you can get tumors on your pituitary etc. Being a bodybuilder and taking calories to deadly low levels for contest prep its a side effect from those in contest prep or who have to take kcals very low and use low fat for prolonged periods to get into contest shape. So you have to be very very careful regarding it, like i said if you continue it for say 3-4-5 months this low GET BLOODWORK done. i have seen many natural bodybuilders who have had to be put on testosterone replacement therapy due to this for the rest of their life and messing up their test levels and having orgran problems or organs almost fail on them.

    Please do some research and know what your doing... Just all i am saying, i have seen some vicious things from that low of fat or trying to keep kcals so low year round which is not optimal for performance nor is it optimal for overall health. Being lean is great, but staying that lean year round can be deadly to your body/hormones.
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    Quote Originally Posted by The Solution View Post

    Low Fat would be under 20% or meeting minimums. the last 2 days you had fat around 20-25g which is not very good. and you will see that long term low fat consuption in the 20-30-35g range is not very good for hormones, leptin, t3, t4 or overall organ levels. this is how you can get tumors on your pituitary etc. Being a bodybuilder and taking calories to deadly low levels for contest prep its a side effect from those in contest prep or who have to take kcals very low and use low fat for prolonged periods to get into contest shape. So you have to be very very careful regarding it, like i said if you continue it for say 3-4-5 months this low GET BLOODWORK done. i have seen many natural bodybuilders who have had to be put on testosterone replacement therapy due to this for the rest of their life and messing up their test levels and having orgran problems or organs almost fail on them.

    Please do some research and know what your doing... Just all i am saying, i have seen some vicious things from that low of fat or trying to keep kcals so low year round which is not optimal for performance nor is it optimal for overall health. Being lean is great, but staying that lean year round can be deadly to your body/hormones.
    Yes these last 2 days were not usual. I appreciate your feed back. And I appreciate you stopping in.

    Today will be same deal as usual 2300 cals
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    Wow solution


    Your right I just looked back at my past few weeks about 60% of the time my day was in the 20% range!

    Highest is been past few weeks was 41%!!!

    Ill work on hitting 60 every day!

    Thank you for making me realize
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    Totday ill try for more ISo caloric
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    Quote Originally Posted by EBF Inc View Post
    Wow solution Your right I just looked back at my past few weeks about 60% of the time my day was in the 20% range! Highest is been past few weeks was 41%!!! Ill work on hitting 60 every day! Thank you for making me realize
    Just get on gear, then it doesn't matter jk jk
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    Quote Originally Posted by Distilled Water View Post

    Just get on gear, then it doesn't matter jk jk
    Haha I kid I kid.

    Your funny my dude. Keepin it natty!
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    Macros

    Sorry solution I tried. I have 2200 cals here and I didn't count the lb of broccoli I ate
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    1lb of broccoli is going to be 24g of carbs and 16g of protein, so it will add up.
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    Quote Originally Posted by The Solution View Post
    1lb of broccoli is going to be 24g of carbs and 16g of protein, so it will add up.
    Yea I generally don't count my greens but when I eat a lot of them I leve room

    Thanks again for stopping in here man.
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    Quote Originally Posted by The Solution View Post
    1lb of broccoli is going to be 24g of carbs and 16g of protein, so it will add up.
    Correction...1lb of broccoli is going to be one long day of deadly farts followed by 56 poops
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