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Bulking '12 Season Full swing

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    Bulking '12 Season Full swing


    First off, i train natural. Never touched a hormone, never will.
    Second, ill be bulking from about 175 (now) to 200 before the end of the year. Yupp, ill be bulking hard in the summer and not a single fuk will be given.

    No big long intro here, just dedication and results. Ill post up macros and diet the morning after as i eat alot before bed. Heres my diet from yesterdays off day.


    Cant post up diet due to post limitations. brb

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    Yesterdays off day diet:
    1 scoop syntha 6, 100g oats
    12oz top sirloin steak, 300g pasta, 2 cups whole milk
    2 slices toasted Nutty Oat bread, 3/4th package pastrami, 2 slices cheddar cheese, 2L water
    2L water, 14oz chicken breast, 3cups rice
    3 cups 2% milk

    Todays menu:
    1lb bacon, 2 Grands biscuits, 1 scoop syntha 6, 3g creatine
    2L water
    10oz chicken breast, 2 cups rice
    2L water
    10oz chicken breast, 2 cups rice
    1 package peppered beef jerkey
    2L water
    1/4lb baked lemon salmon, 200g pasta

    Today is also an off day. Gearing up for a hard back day on friday!
    Weight (as of monday)= 172 (a 20lb gain in 5 months, 0% body fat gained)
    Goal weight= 185 then ill run my 21 days of m-stak and aim for 190 by the last day
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    Quote Originally Posted by y0lked
    Yesterdays off day diet:
    1 scoop syntha 6, 100g oats
    12oz top sirloin steak, 300g pasta, 2 cups whole milk
    2 slices toasted Nutty Oat bread, 3/4th package pastrami, 2 slices cheddar cheese, 2L water
    2L water, 14oz chicken breast, 3cups rice
    3 cups 2% milk

    Todays menu:
    1lb bacon, 2 Grands biscuits, 1 scoop syntha 6, 3g creatine
    2L water
    10oz chicken breast, 2 cups rice
    2L water
    10oz chicken breast, 2 cups rice
    1 package peppered beef jerkey
    2L water
    1/4lb baked lemon salmon, 200g pasta

    Today is also an off day. Gearing up for a hard back day on friday!
    Weight (as of monday)= 172 (a 20lb gain in 5 months, 0% body fat gained)
    Goal weight= 185 then ill run my 21 days of m-stak and aim for 190 by the last day
    That's some serious food bro damn lol nice
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    Quote Originally Posted by howwedo107 View Post
    That's some serious food bro damn lol nice
    thanks man, gotta feed this metabolism! eating is my biggest struggle
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    Soo ready for this workout! 2 days off is killing me, cant wait to hit back and rear delts hard and eat some salmon and rice! lets go! Had a double cheat meal in the last 12 hours tho

    pizza last night, a little breakfast sammich this morning, big lunch today boss taking us out. gonna be a good workout and a good night out! Making a house/hard trance playlist for my workout tonight, any contributions are greatly accepted!
    [youtube]7fs9tmEXzeQ[/youtube]
    [youtube]3GVcWFDeVZE[youtube]
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    Back day- (Friday)

    Pullups- 2x 10
    Bent over BB rows
    115x 15, 135x 12, 155x 8, 155x 8
    Lat pulldown
    115x 12, 125x 12, 130 x 12
    Seated machine pullovers
    95x 15, 105 x 12, 105 x 12
    Seated rows
    100x 15, 135 x 12, 160x 10
    Deadlifts:
    185x 12, 225 x 12, 315 x 10, 315 x 8

    BB curls
    50x 12, 60 x 12, 50 x 12
    Reverse BB curls
    30lbs x 3 sets: 8 reps thumb under, 8 reps thumb over
    incline DB curls:
    15s x 12: 3 sets

    Workout notes: trying to get my body used to the high reps from always going heavy. Man the pumps are completely different. Bis fatigue early limiting my back development right now. Gonna add in some power cleans this week.
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    Chest workout Saturday-

    Shoulder warm up
    DB flys-
    30s x 15, 35x 12, 40x 12, 45x 12, 45 x 12
    Decline BB-
    135 x 12, 155x 12, 165 x 10
    Incline DB press SS Flys
    45s x 10, SS 30s for flys x 12
    Chest dips 2x 12
    Seated cable flys
    3x 12

    Machine Abcrunch 3x 12
    * superset *
    Knee ups 3x 12

    Weight: 180 a 7 pound increase in a week and a half.

    Notes: started m-stak, really trying to get mmc with chest going as its my hardest muscle to train. Gonna get a heavy squat workout in Sunday afternoon. Then take Monday Tuesday off. Then hit shoulders n tris Wednesday, power cleans abs and calves Friday.

    Diet:
    1/4 pound bacon, syntha 6, biscuit
    Workout
    2 scoops syntha 6, 5g creatine mono
    1/2 box shells n white cheddar pasta, 3 bbq chicken legs
    2 slices nutty oat toasted bread, 1/3 pkg pastrami, 1 slice cheddar cheese, 2.5 cups 2% milk



    New avi at 180 today. Feelin the best I've ever felt
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    Diet so far:
    100g oats, 2 scoops syntha 6, 5g creatine
    Workout
    1 scoop syntha 6, 5g creatine
    3 chicken legs, 1/2 box pasta
    12oz Steak and rice and veggies (dads steak, moms sides Fuk yes!)
    2 scoops syntha 6, 2 cups milk, 3 tbs peanut butter shake

    Shoulders n tris: lower back still toasted from back day

    Shoulder warm up
    DB military
    40s x 12, 50s x 10, 50s x 10
    Upright rows
    65 x 12, 85 x 12, 85x 12
    BB press
    85 x 10, 85 x 10
    Lateral flys
    25 x 8, 20 x 10, 15 x 12, 15 x 12
    Rear delt machine
    4 x 12

    Tris: Pre fatigue
    DB behind head extensions
    25 x 12, 25 x 12, 15 x 15
    Rope press down 4 x 15
    French press
    45 x 15, 55 x 12, 55 x 12, 55 x 12

    Tris massively pumped!!! New plan is to take 2 days off and start on 5x5 for the next 3 weeks.

    Squat 5x 5 quad n trap accessory
    Bench 5x 5 chest and abs accessory
    Off
    Power cleans 5x 5, deads 2x 3 back n bis accessory
    Press 5x 5 shoulders n tris accessory
    Off
    Off

    Been doing high volume high frequency for the last 2 weeks on the verge of over training. Time to switch to low frequency, high intensity med volume for 4 weeks.

    Time to eat! Happy Sunday to everyone. Go Packers and most of all Cowboys!! See you Monday night for diet.
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    Jeez I took 3 days off to party and have some social time after my recent break up. Was on point for a week solid and got up to 180. T
    Just weighed myself.... 172. Never again.

    I'm putting myself first from now on. I don't care who wants to do what, I'm doing what I love. I looked in the mirror today during legs and was disappointed and felt stupid for doing something I didn't want to do due to social norms compared to doing what I absolutely love.

    From now on its lifting and eating and school. Time to get my priorities straight.

    Leg workout today:

    I have admitted to myself that my legs are by far my lagging body part. Aside from squatting 275 for reps and deadlifting 400 my legs are embarrassing. Today I dropped all my weight. Starting as a beginner. My hips are not flexible anymore. My quads have no mmc. Time to work up from ground zero.

    Stretching 15 minutes
    Jefferson squats (Kai Greene squats): bar 5 sets per leg
    Front squats: bar x 12, 4 sets
    Walkng lunges with static lunge: bar x 5 strides per leg, 3 sets
    Hack squats: 3 x 12, 20lbs
    Leg press: 2 plates x 12 reps, 3 sets
    Leg extensions: 3 x 12, 60, 75, 80
    Standing leg curls: 4 x 12, 30 lbs
    Smith machine standing calf raises:
    135 x 15, 185 x 15, 225 x 12, 275 x 12
    Seated calf raises:
    105lbs, 8 reps pointed in, 8 reps pointed out, 3 sets

    As you can see I focused on form, flexibility, mmc and leg endurance. All of which I was terrible at being an X strength lifter. Got 3 compliments from people saying how they were watching my intense leg workout.

    Diet:
    2 scoops syntha 6, 100g oats
    8oz steak and rice
    3 chicken legs and 1/2 box pasta
    2 turkey burgers on wheat buns
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    Undulated Heavy day today

    Man i miss lifting heavy, such a different workout! I can definitely feel undulated working really really well. My strength surprised me and due to lifting in the 10-15 range lately my fatigue was nearly absent!!! I have not felt this good about a strength workout in a long time.

    YHTL warm-up
    Standing Press warm up
    bar x 12, 65 x 12, 85 x 12
    Push press
    115 x 5, 125 x 5, 135 x 5, 145 x 5PR, 155 x 5PR
    DB shoulder press
    50s x 8, 45s x 8, 45s x 8
    Lateral raises
    20s x 7, 25s x 7, 25s x 7, 20s x 7, 20s x 7
    Front Plate raises
    35 x 10, 45 x 10
    DB front raises
    30s x 8, 30s x 8

    FLAT CGBP (have not done this exercise for nearly 2 years)
    115 x 12, 125 x 10, 135 x 5, 145 x 5PR, 155 x 5PR
    French Press
    25s + ez bar x 8, 30 x 8, 35 x 8PR, 35 x 8PR
    Chest dips (i unwrap my thumbs here and bring my elbows in close concentrating on my tris)
    12, 10, 10


    Workout Grade: A+, 6 prs cant beat that
    Weight: 174 so up 2 lbs from last weigh, stil 6lbs away from last sunday but i will get it back this week
    Goals: weigh 180 by next sunday, more upper back work, be consistent.

    Diet:
    1 scoop syntha 6 post workout
    3 chicken legs + 1 box pasta
    steak and potatoes


    Next workout: Back and traps heavy
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    It looks like i have a muscle belly right now lol

    3 chicken legs, whole box pasta
    10oz serloin steak, 1 giant baked potato, corn patties with honey, strawberries for desert
    2 slices nutty oat bread, 1/4th package pastrami, 1 slice cheddar-motzerella cheese, 1 scoop syntha 6

    All post workout from 3pm till now. Can't wait for heavy back day tomorrow. Gonna bust it. Time to sleep.
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    Heavy back pull day-

    Lat pulldown- 100x 15, 135x 12, 135 x 12
    Pullups- warm up (pull ups feeling weak) only 8 then 8 half reps
    Bent over rows-
    115 x 12, 135 x 8, 155 x 6, 175 x 5, 185 x 5
    Dorian Yates pullovers-
    15x 12, 8, 8
    DB rows-
    100 x 6, 100x 6, 85 x 8
    Wide grip kai rows-
    65x 15, 85 x 12, 95 x 8

    Rack deads- aka deads from top not ground
    225 x 10, 275 x 8, 315 x 5, 335 x 5
    Shrugs- 225: 8 close SS 8 wide x 3 sets
    BB curls- 65 x 8, 75 x 5, 85 x 5, 95 x 5, 95 x 4 forced reps

    Wow so pretty much everything needs work. Glad I'm working my way from nothing instead of trying to force myself into the same ole bad habits.

    Diet has been great today but didn't sleep last night (no idea why). Going to get a sleeping pill my mom recommended after I leave the gym. This was the 4th workout in a row. Going to take Tuesday Wednesday and Thursday off for my physics test. Then back at it Friday.

    Still eating big! Can tell I'm over maintenance cause I have a little bloat and fat coming along perfect! Abs, legs, shoulders and tris all have doms like nothing else. This week of heavy really set me off! Last heavy workout is chest on Friday then to high burn reps. Sets of 20 for a week then 8-10 hypertrophy.

    Will weigh on Friday. Hopefully 180+. 190 in the next 3 weeks?? Let's get it
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    Off day-

    Much needed. Going hard 4 days in a row is productive but we all know you grow when you rest. Gonna shoot for about 10 hours of sleep tonight (10 pm to 8 am).

    Diet:

    2 scoops syntha 6, 100g cinnamon oats
    2 chicken quarters and 1 1/2 cup prepared rice
    2 chicken breasts and rice

    I'm gonna go get some walnuts, more olive oil, steaks and a variety of carbs (potatoes and pastas) etc

    Have a productive Tuesday
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    Does anyone know if you can lift hard while taking penicillin?
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    Quote Originally Posted by y0lked View Post
    Does anyone know if you can lift hard while taking penicillin?
    I don't see why not, unless the penicillin is for some sort of infection that you wouldn't want to exacerbate, like respiratory.
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    Quote Originally Posted by Randoja

    I don't see why not, unless the penicillin is for some sort of infection that you wouldn't want to exacerbate, like respiratory.
    Yea that's what I was thinking. It's just for early stages of strep. since I just recently had it I guess it came back and I got on meds earlier rather than waiting. I think I'll go fourth with a heavy bench workout. If I start feeling like **** I'll cut it short.

    Thanks man
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    No problem. Just take it easy if it starts to get worse.
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    Quote Originally Posted by Randoja View Post
    No problem. Just take it easy if it starts to get worse.
    i feel the same as earlier this week so i should be good. no fatigue or anything but i will make sure not to push it too hard
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    Strep workout

    Heavy bench and abs

    BB bench-
    165 x 5, 185 x 3, 185 x 3, 175 x 5, 135 x 10, 135 x 7
    Incline DB-
    60s x 10, 60s x 10, 60s x 10
    Incline DB flys-
    30s x 12, 3 sets
    Flat DB flys-
    40s x 12, 3 sets

    Hanging leg raises 12, 10, 7.... Rest pause to 10 as finisher after rope crunches
    Rope crunches
    130 x 12, 130 x 12, 140 x 12, 150 x 12

    Weight: back to 173

    I swear every time I get close to 180 SOMETHING happens to me. This is the 2nd time In the last 3 months getting strep the week I hit 180. And the 4th time ever hitting 180 and an external force making me drop weight.

    Ohh well. I feel good even tho I'm slightly sick. Got chicken n steak on the menu next few days. It's gonna be eggs rice and Greek yogurt tonight.

    Time to relax and get better. I have all day tomorrow to sleep in, cook and eat. C'MON M-STAK! Lol

    Heavy squat workout tomorrow.
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    Felt good last night. Recovered well, drank alot of water. Took my meds. Slept in this morning.

    Had 7 eggs and a ****ton of rice, alot of water and 1/3 container of greek yogurt.


    Gonna eat some eggs and oatmeal and hit some squats then bbq chicken and steak! cant wait
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    You ever add ranch powder to greek yogurt? It's good and a sh1tload better for you than ranch.
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    Quote Originally Posted by Randoja
    You ever add ranch powder to greek yogurt? It's good and a sh1tload better for you than ranch.
    Totally trying this now
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    Quote Originally Posted by Randoja
    You ever add ranch powder to greek yogurt? It's good and a sh1tload better for you than ranch.
    I absolutely hate ranch. In fact I don't eat any white foods except Greek yogurt and milk.

    No sour cream, no cottage cheese, no mayo nothin!
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    Quote Originally Posted by y0lked View Post
    I absolutely hate ranch. In fact I don't eat any white foods except Greek yogurt and milk.

    No sour cream, no cottage cheese, no mayo nothin!
    Unsubbed.
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    Squat workout-

    Jefferson squat
    4 x 12 bar- for flexibility in hips and working glutes
    Front squat
    95 x 12, 95 x 12, 135 x 12

    Squat
    135 x 12, 155 x 12, 185 x 12, 225 x 8, 245 x 5

    Walking Lunges
    135 x 6 knee touches per leg, 2 sets
    Leg extensions SS curls
    130 x 12, 145x 12
    100 x 12, 115 x 12

    Stomach felt like chit from white flood. Never, again am i taking a Pre workout. Only caffeine or something pill form, from now on.
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    Quote Originally Posted by Randoja

    Unsubbed.
    Lmao!
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    Late to the party, but I'm in.
    I'm full just reading about all the food you eat!
    Good Luck
    Peace
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    Quote Originally Posted by toddgranit View Post
    Late to the party, but I'm in.
    I'm full just reading about all the food you eat!
    Good Luck
    Peace
    thanks bro! wish i could post pics of the 2.5 lbs of chicken i just cooked all to be consumed today.
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    Got taken out to free sushi last night. About to go get groceries and then eat some chicken n rice. Then hit a big shoulders n arms workout!!


    Let's get it!
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    Pre fatigue high volume week

    Shoulders n tris

    Standing BB press (hands close and in front of shoulders style, "press" not military.
    3 warm up sets, 85 x 12, 85 (8, then rest pause to 12) x 2 more sets. My shoulders were toast after this!

    Seated DB press (hands perpendicular, parallel at top)
    35s x 12- 3 sets
    Rear delt machine-
    50 x 20, 70 x 15, 80 x 12, 90 x 12, 90 x 12
    Lateral raises
    15s x 12, 15, 15, 15
    20s x 12, 12, 12

    CG push down SS underhand press down
    12 reps x 12 reps, 4 sets (tris committed suicide after these)
    French press
    EZ + 25 x 12, 4 sets
    CGBP 95 x 12, 3 sets
    2 sets of dips to fail, elbows close and tucked back
    12, 7

    Grade: A,
    MMC was tough as the fatigue and failure set in but I loved every minute of it. Undulated is by far the best way to train.

    Schedule for high rep pre-fatigue week-
    Today- Shoulders n tris
    Sun- Upper n lower back
    Mon- off
    Tue- Bis n forearms n calves
    Wed- off
    Thurs- off
    Fri- chest n abs
    Sat- legs n calves

    Anyone got a suggestion to blow the living hell out of my back and make me cry before bent over rows?
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    why do you want to pre exhaust before a heavy compound movement?
    SFW and GFH
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    Quote Originally Posted by Inarius View Post
    why do you want to pre exhaust before a heavy compound movement?
    its for undulated training. basically there are 3 week cycles.

    heavy- all week no sets higher than 6 reps. including forced reps and negatives. all compounds.
    exhaust- high volume, every set no less than 12 reps.
    mid range- compounds and some isolation in the 8-10 range, leaving one solid rep in the tank focusing on MMC with compound movements


    this week was exhaust training so the goal is to break down the muscle as hard as possible. no better way than taxing it hard with a direct isolation and then forcing the muscle to work in a compound movement.
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    High volume back day

    Pull Ups- 12, 8
    Lay pull down
    115 x 12, 130 x 12, 130 x 12
    Behind neck pull down
    100 x 15, 115 x 15, 115 x 12, 115 x 15
    T-bar machine rows
    55 x 12, 55 x 12, 45 x 12
    Seated rows
    115 x 15, 130 x 15, 145 x 15, 155 x 12, 155 x 12
    V-handle pull down
    100 x 15, 115 x 12, 130 x 12

    Rack pulls- bottom pins about 6 inches from ground
    225 x 12, 275 x 12, 315 x 12, 335 x 10, 225 x 12,

    Weight 178, up 2 lbs from last weigh

    Pre-workout meal- attached image
    Post workout- 1 scoop syntha 6, 1 chicken breast and a carb
    Attached Images Attached Images  
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    Get me in on this. Just get big through summer and not care - I'm all about it. I know youre in Cali but in the metropolitan NE people could care less if you have abs but 20" arms and tree trunk legs are always en vogue.

    Quote Originally Posted by Inarius View Post
    why do you want to pre exhaust before a heavy compound movement?
    Better stimulation of Type 2 myofibrilar growth. Kind of a Mike Mentzer approach.
    By believing passionately in something that still does not exist, we create it. The nonexistent is whatever we have not sufficiently desired.
    Franz Kafka
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    Quote Originally Posted by OrganicShadow
    Get me in on this. Just get big through summer and not care - I'm all about it. I know youre in Cali but in the metropolitan NE people could care less if you have abs but 20" arms and tree trunk legs are always en vogue.

    Better stimulation of Type 2 myofibrilar growth. Kind of a Mike Mentzer approach.
    Trust me I'm working on the tree trunks! Squatting in 3 different rep ranges will make these bad boys grow like a weed.

    You doing undulated right now bro?
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    Quote Originally Posted by y0lked View Post
    I absolutely hate ranch. In fact I don't eat any white foods except Greek yogurt and milk.

    No sour cream, no cottage cheese, no mayo nothin!
    I am with you. This pretty much sums up my opinion of ranch and people who use it. The worst are those who put ranch on pizza. Blasphemy.
    NSFW language.
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    Undulating? You mean like pre fatigue? No, my rep range is pretty stable in a contest prep style. Only with biceps on certain days do I bust a few high rep sets before going in hard. Off season its how I train my legs as well but on an alternating week two day split.Penicillin should not have any effect on your workout except improving you physical capability by bringing you back to optimal health. Looking to see how you fare with M-Stak. Good stuff, I cant do the red pill though.
    By believing passionately in something that still does not exist, we create it. The nonexistent is whatever we have not sufficiently desired.
    Franz Kafka
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    Quote Originally Posted by OrganicShadow View Post
    Undulating? You mean like pre fatigue? No, my rep range is pretty stable in a contest prep style. Only with biceps on certain days do I bust a few high rep sets before going in hard. Off season its how I train my legs as well but on an alternating week two day split.Penicillin should not have any effect on your workout except improving you physical capability by bringing you back to optimal health. Looking to see how you fare with M-Stak. Good stuff, I cant do the red pill though.
    no just undulating bodybuilding in general but i guess you powerlift. M-stak is alright, i think its more of a cutting stak than a bulking stak. I like it, its not amazing. But its nice boost every once in a while. Im pretty imune to the red pill now. I LOVE the red pill, and sometimes just buy m-stak just for it! But sometimes it doesnt do much for me.... i have a high caffeine tolerance.
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    2.5 cups whole milk and 3 tbs peanut butter and its time to let the natty hgh set in

    Need to take Sundays off from now on to cook for the week. Didn't get my breakfast made for tomorrow.
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