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  1. genthoseffect

    13 days out

    Lots of factors at play, but the high volume work could very well cause water retention in the legs...which isn't really a problem if you let them recover enough before the show and drop water effectively...there is a lot of pressure now days to take the 1, 2, 5 week out picture already be...
  2. genthoseffect

    3 weeks out clen t3 advice please

    Some pics would help bro...T3 is a last resort when prepping and shouldn't be necessary, ideally anyway. If you do add it in, keep it low. around 50mcg/day max
  3. genthoseffect

    Bikini last week of prep???

    There is absolutely no need to drop water hard, manipulate electrolytes, or carb load for a bikini contest. Unless she is holding a ton of water for some reason. Just have her drink a lot of water starting ~5 days pre show (like 2 gallons depending on her bodyweight), cut it down to 1/4 about...
  4. genthoseffect

    Chest

    First off, make sure you are squatting and eating. I had a hard time getting my chest to respond until, based on the advise of an IFBB pro, I focused my chest training around 2 movements: weighted dips, and decline bb bench. Hit chest hard and heavy 2-3 times a week 3-5 sets ro failure each...
  5. genthoseffect

    Training routine question

    Lots of variables here. Diet, training volume etc...personally I think arnold's routines are WAAY too high volume. He reached the top of bodybuilding in spite of his training style, not because of it.
  6. genthoseffect

    diet aftermath?

    It's not purely mental brother. Sounds like you are very carb sensitive. Keeping a close watch on the macro breakdown, train hard and make small increases calories to keep your progress coming. Be stingy with carbs, look to quality fat sources for added calories. Fats will slow the...
  7. genthoseffect

    IF you have a high metabolism, counting calories is a joke

    You'd be surprised brotha. Eating beyond the level of anabolism will not build more muscle. It will put on fat and actually hinder muscle gains in the long run
  8. genthoseffect

    IF you have a high metabolism, counting calories is a joke

    Counting calories in general is not the best way to go about things in general imo. It's a bit like measuring the distance of a trip by how much gas you use...it kinda works, but not very well. Lay out your macro ratio and let your body tell you when it needs food. Just eat when you're...
  9. genthoseffect

    No appetite and little money but want to gain weight

    Simply forcing more food down your throat is not the answer. If you are not hungry, then you are not creating an anabolic environment in the first place. Find out what you need to do to create growth and then hunger shouldnt be an issue. What does your current diet and training program look...
  10. genthoseffect

    6 weeks out from Phoenix Europa

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  11. genthoseffect

    6 weeks out from Phoenix Europa

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  12. genthoseffect

    6 weeks out from Phoenix Europa

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  13. genthoseffect

    6 weeks out from Phoenix Europa

    Well...didn't get the placing I was after. Ended up taking 15th out of 41 lhw. Gotta bring the glutes in tighter is the main thing. Other than that, I was pretty happy with how I looked. Nothing to do now but keep pushing, keep getting better. Planning on moving up to heavys this next year...
  14. genthoseffect

    6 weeks out from Phoenix Europa

    Nationals coming up quick! I'm weighing about 3 lbs less than I did this far out from phoenix...coming in a lot tighter! Invalid Link Removed
  15. genthoseffect

    Why I bodybuild..

    Just some thoughts I was having while depleted as hell leading up to nationals in 1.5 weeks....Why do I love bodybuilding? I get asked that a lot…I’m not naturally a showy person, more concerned with substance than appearance. ..What I love about bodybuilding is the process, the pursuit of an...
  16. genthoseffect

    Been bulking for a year (pics) Oppinions please!

    I like both these changes. I have had very good success with clients utilizing a somewhat "cycled" carb approach based on what is being trained day to day... ie higher carb on days where large muscle groups are trained, low carb on off days. Adjust fats to maintain caloric surplus And low...
  17. genthoseffect

    Low protein and strength/size gains

    When high protein intake get very important is when dieting hard. When at a caloric deficit, high protein is extremely important for it's muscle sparing effects as well as supporting metabolism. When eating to gain, much less protein is needed for sure
  18. genthoseffect

    Tall Skinny Dude Working to get BIG

    Nice progress man. IMO you should really lower your training volume, up the intensity, weight and frequency. Low volume, heavy weights are an ecto's best friend...and keep pounding the food! Healthy fats are a great tool for ecto's to up the calories quickly
  19. genthoseffect

    One year and some change.

    wow. excellent progress man! hopefully the legs are right there with the upper body
  20. genthoseffect

    Back looking good ?

    Nice work man. looking lean as well. Just keep pounding away on that back. Heavy rows and chins should be your go-to's...and of course eat, eat! #everyrepeverystep
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