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  1. ctoph11

    Newby question

    Good for you! Yes, as has been stated, it is possible though most of your body composition I feel deals with diet. Make sure you're eating right and don't be afraid to ask questions; on here or at your gym. That's the best way I've learned and developed my body! Happy Training!
  2. ctoph11

    2 month progress

    Awesome to hear bud! Glad for you. Keep up the work. How do you like the 11-ketotestosterone? I've been looking into it for a while for the same use but haven't made a purchase yet.
  3. ctoph11

    Does eating increase T?

    Agreed. The muscle hardness and tight skin is probably from the pump coming from the carbs and since you are eating in a surplus, you are going to have more energy than at any calorie intake lower than that. I was feel better with my carbs haha
  4. ctoph11

    How Should I Prep

    Thank you all for your responses! I appreciate the help and advice! I'll letcha know how it goes for sure.
  5. ctoph11

    Legs

    Just some relatively unusual things that I have picked up through the years that you could try: sissy squats, staggered stance leg press (or just change up the position of your feet on the leg press and/or sleigh (i.e. low and close for quads and moderate and wider for posterior chain))...
  6. ctoph11

    How Should I Prep

    Hey all, So I have been training for a few years now just going to the gym and lifting weight, no real program or goals. Recently, I have become relatively strong (trying to remain humble but it's hard to get my point across without sounding cocky, sorry). I have several people at my gym...
  7. ctoph11

    When to stop bulking?

    Invalid Link Removed never... permabulk.
  8. ctoph11

    The Correct Way to Foam Roll

    The, "correct" way to preform self myofascial release is to find the most tender spot of the muscle (which indicates muscle hypertonicity) and apply pressure (with the roller, ball, etc.) for a minimum of thirty seconds. This will increase Goldi tendon organ (GTO) activity and decrease muscle...
  9. ctoph11

    Meal Plan Help

    ahhh okay! I think we're trying to say the same thing, I just worded it in a confusing way. Yes, I also meant to eat enough micronutrient rich foods, I just don't think one needs to be as strict on not going under or over on certain micros as opposed to hitting macros almost perfectly.
  10. ctoph11

    Meal Plan Help

    You think so? I mean, I would rather someone start counting macros and leave out micros rather than not get started on counting macros at all. To me, micros come with experience in knowing what to eat. I've been lifting for years and have both accounted for micros and left them out when counting...
  11. ctoph11

    Meal Plan Help

    As stated, yes, there is no real set meal plan that anyone will give you. No one thing that works for one will work for another. You have to find the calorie intake and macro intake that works for you and whatever your goal is. It's a lot about calories in vs calories out (energy intake vs...
  12. ctoph11

    SMALL CALVES :O

    I've had this problem and without going through the usual, "genetics" talk, I'd say just try something different than anything you've done so far. Maybe try: giant sets, drop sets, rest pauses, supersets, or BFR (blood flow restriction or occlusion) training. In case you don't know; in a...
  13. ctoph11

    HIIT Workouts

    I see DevilDog is of great help though for more options I would like to suggest something. Not sure what exactly you mean by, "rest" but if it is literal rest as in sitting/standing there (and I'm sure trying to catch your breath) you could instead do a much lower pace movement such as walking...
  14. ctoph11

    13 days out

    Sounds solid... solid and miserable haha I love my carbs. Looks good and sounds good, keep us updated!
  15. ctoph11

    13 days out

    Awesome sir! How much water and carbs are you doing right now? If you don't mind me asking... and at what point are you going to up them? I know some coaches are real picky about letting out their methods so I won't be offended if you don't respond haha
  16. ctoph11

    The PR Thread

    Hit 315x25 for squats. Had a bet with my lifting partner on who could do more. We tied haha needless to say, I'm in pain.
  17. ctoph11

    Squats Every Leg Day?

    Awesome! I'll definitely look into that 351 program. I think my increase in weight was more attributed to the fact that I went from high bar to low bar squats and it is just stronger for me, though I feel my strength did increase significantly overall. Thanks for the help!
  18. ctoph11

    Squats Every Leg Day?

    What's up everyone! Just had a quick question about the most beneficial way to increase my squat. Right now I follow a simple split of: chest&tris/back&bis/shoulders/legs/off and repeat. Maybe not the best split for powerlifting but it's what works for me. Now I just had a question about my leg...
  19. ctoph11

    13 days out

    Looks great my man! Good luck to you! Keep us updated on how it goes for you; I'm sure you'll do well. Just get your sleep and keep a positive attitude through this low carb period. Worst time of your life haha keep your head up and just know what's waiting for you at the end!
  20. ctoph11

    Increments of Increase

    What's up y'all, I was doing some deadlifts today and tried something a little different than I usually do and wanted to know what you guys thought. Now normally when I do the three big lifts I'll increase like: Squat -135-->225-->315-->405-->495 Bench -135-->225-->275-->315...
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