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Dave's Newest bulk into cut for show. AAS, SLIN and GH

asilentj3w said:
What cardio you doing? I tried pm'ing you a few days ago and it said your box was full
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My favorite cardio is a light jog outside or eliptical if my knees are bugging me. I target 135bpm heart rate and sustain that for 15-30min depending on what I need for the day. NEVER fasted. I always have 40-50g of protein or take 10-15g of BCAAs 30min-1hr before. After cardio is when carbs are introduced into my day.

I will clear my inbox out in about an hour.
 
DangerDave said:
My favorite cardio is a light jog outside or eliptical if my knees are bugging me. I target 135bpm heart rate and sustain that for 15-30min depending on what I need for the day. NEVER fasted. I always have 40-50g of protein or take 10-15g of BCAAs 30min-1hr before. After cardio is when carbs are introduced into my day.
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The protein timing I get, but straight BCAAs should be hitting your system full force in a bout 15 min or less - why the delay on those? Shouldn't you just pound & get going?
 
DW was also discussing that, despite the insulin spike, BCAAs don't seem to have an effect on circulating ketone levels (according to his personal bloodwork). So while the body is shifted towards anabolism, the fatburning effects from the night's fast continue to linger.
 
Hyde said:
The protein timing I get, but straight BCAAs should be hitting your system full force in a bout 15 min or less - why the delay on those? Shouldn't you just pound & get going?
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Yeah you can but the point of BCAAs is to delay catabolism and blunt cortisol spikes. Whether you take it 15min or 30min doesn't really matter.
 
Well, it does in the sense that they're only gonna be in the system for X period of time... I know that studies showing 5g of BCAAs will hold elevated blood levels for an hour (1g was like 15 min or something quite rapid).

So if 15g could make it last longer than 1hr for significant effect you'd be all good, but if it didn't last longer than 1hr regardless of dosing & you begin cardio 1hr after ingestion, you're basically looking at jogging fasted again. Haven't read on anything over 5g so I'm in the dark here.

I'm the last person that gets hung up on micro nutritional details anymore, but I know someone like yourself is willing to go the extra distance any way you can to get ahead, thus me asking.
 
Hyde said:
Well, it does in the sense that they're only gonna be in the system for X period of time... I know that studies showing 5g of BCAAs will hold elevated blood levels for an hour (1g was like 15 min or something quite rapid). So if 15g could make it last longer than 1hr for significant effect you'd be all good, but if it didn't last longer than 1hr regardless of dosing & you begin cardio 1hr after ingestion, you're basically looking at jogging fasted again. Haven't read on anything over 5g so I'm in the dark here. I'm the last person that gets hung up on micro nutritional details anymore, but I know someone like yourself is willing to go the extra distance any way you can to get ahead, thus me asking.
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I only consume protein before cardio honestly. I wake up too hungry for just BCAAs to hold me over lol. I would be chewing on the cardio equipment. I don't really pay much attention. I take BCAAs before I lift.. 10g with 5g CEE and 5g Glutamine and the same right after with a shake.
 
DangerDave said:
I only consume protein before cardio honestly. I wake up too hungry for just BCAAs to hold me over lol. I would be chewing on the cardio equipment. I don't really pay much attention. I take BCAAs before I lift.. 10g with 5g CEE and 5g Glutamine and the same right after with a shake.
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Do you use intra at all?
 
DangerDave said:
Only intra workout carbs and if it's a heavy day or I'm not in the zone I throw in 5g sometimes
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What source are you typically running? I get a lot more out of dextrose than waxy maize, for example, & I know a lot of guys consider springing for karbolyn or hbcd to be a worthwhile endeavor.
 
Hyde said:
What source are you typically running? I get a lot more out of dextrose than waxy maize, for example, & I know a lot of guys consider springing for karbolyn or hbcd to be a worthwhile endeavor.
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I just mix bcaa with powerade or gatorade powder! :)
 
NattyForLife said:
I just mix bcaa with powerade or gatorade powder! :)
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Exactly what I do - about 40g of g2 powder & about 15g of stupid cheap bulk bcaas. Last couple weeks have been strictly bcaas intra, but 40g of g2 does really well for me if I'm not trying to drop weight/fat. Makes a tangible difference.

Also think I really don't care for eating protein in my prewo meal after a day of work & 4 protein rich meals - I'm usually in the mood for pretty much straight carbs or w some healthy fat. Backing that up with bcaas when I train about an hour later seems to work really well for me, performance-wise.
 
Hyde said:
Exactly what I do - about 40g of g2 powder & about 15g of stupid cheap bulk bcaas. Last couple weeks have been strictly bcaas intra, but 40g of g2 does really well for me if I'm not trying to drop weight/fat. Makes a tangible difference. Also think I really don't care for eating protein in my prewo meal after a day of work & 4 protein rich meals - I'm usually in the mood for pretty much straight carbs or w some healthy fat. Backing that up with bcaas when I train about an hour later seems to work really well for me, performance-wise.
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Yep, i take about 20g while cutting and most of the time bump it up to 40 or 60g of CHO while bulking
 
Hyde said:
Anybody else think that gatorade is laced with dbol?
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It's the same a creatine. It's a steroid. If you mix creatine in Gatorade you get all the gainz but your balls shrink and you get estro rebound if you ever stop taking them
 
booneman77 said:
It's the same a creatine. It's a steroid. If you mix creatine in Gatorade you get all the gainz but your balls shrink and you get estro rebound if you ever stop taking them
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It's funny because I actually mix my creatine in Gatorade to drink as I drive home from the gym. Now I know why my balls disappeared
 
asilentj3w said:
It's funny because I actually mix my creatine in Gatorade to drink as I drive home from the gym. Now I know why my balls disappeared
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Gotta eat spinach during creatine cycles to keep your balls. How do you think Hyde does it? He has fukn bulk nuts!
 
asilentj3w said:
It's funny because I actually mix my creatine in Gatorade to drink as I drive home from the gym. Now I know why my balls disappeared
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This sounds insanely dangerous... steroids + driving??!!! How bad is your Road/Roid Rage?
 
booneman77 said:
This sounds insanely dangerous... steroids + driving??!!! How bad is your Road/Roid Rage?
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I saw him get out of the car once and fuk a guy into submission just to establish his dominance and to assert his alpha status of the road. He made that dude his bitch
 
Guys, spring for HCBD or Karbolyn. (Glycofuse is the **** and the form HCBD is use currently)

Recovery is vastly improved versus WMS/Gatorade/Etc...

I got into arguments with others about performance but that's NOT why we take intra carbs/Aminos. It's for recovery and growth. I can train balls to the wall 7 days/week when intra game is on point.
 
Distilled Water said:
Guys, spring for HCBD or Karbolyn. (Glycofuse is the **** and the form HCBD is use currently) Recovery is vastly improved versus WMS/Gatorade/Etc... I got into arguments with others about performance but that's NOT why we take intra carbs/Aminos. It's for recovery and growth. I can train balls to the wall 7 days/week when intra game is on point.
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This is true. I normally use Karboload from truenutrition. I am going to re introduce a quality intra once my cycle kicks off. For now Gatorade will work fine to get me through my cruise
 
High intensity sprint intervals.

I've never been more yoked/shredded/jacked than in my speed training season in college. I ate in a surplus and couldn't stop shredding fat.

Hit the track 3 times a week. Bungie's, sled work, parachutes, lactic acid workouts, box jumps, etc etc

That's just my personal experience though...
 
Both are good responses.

Sprint intervals, a few times per week and increased training sessions.

Honestly, from a natty perspective, we could just stop there.

Now if T3, Clen or Albuterol, GHRP and other anabolics are in the picture then u could get away with less of everything. Especially with T3/Clen combo.

I plan to utilize only walking and sprinting as cardio, only done 3-4 times max per week. During contest prep, I'm moving to twice-a-day weight training for last 4 weeks rather than cardio.

Moderate intensity running, jogging, or whatever tends to eat up my leg mass. Legs are imperative to a comp so no more of that crap.
 
I just increase my volume and add more circuit type work while lowering rest periods. Helps with lifts somewhat, and can actually be pretty close to hiit hr wise.
 
Back a few pages DD had a big post on the benefits of adding cardio in order to keep calories up. If anyone finds it they can quote it but its back there somewhere in the anals of this thread.
 
NattyForLife said:
So the consensus is add more workload than dropping calories?
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In reality it matters most what you can do to create the needed deficit... If you're trying to create a monster deficit and only do LISS then sometimes its just not reasonable to add hours of cardio to whatever you might already be doing. In this case you'd have to drop some cals as this is really the "fastest" way to create the deficit. It seems to make more sense though that you would want to provide max nutrition for your body while upping the workload though as long as possible.
 
NattyForLife said:
Dave got a question, in your experience while cutting is it better to add cardio or drop calories?
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Depends on a few things. For sake of going to into detail we will assume this person is using no AAS.

You do both. I like to do moderate cardio year round or even light cardio in a bulk. Here is the reason... If you start with 45min every day. What happens when fat loss stops? You go to 60? Then what? Same thing with calories. If you keep dropping and dropping eventually you back yourself into a corner and there is nothing left to do and your stuck with fat you can't lose. A ton of people do this.

Here is what you do.

1. Start with a target date you will stop cutting. Say 16 weeks.

2. Your starting calories are say 3000 on a 40/40/20 split. You want to shift them SLIGHTLY (all depending on body type). You shift the carbs down slightly and protein up. The protein will help maintain muscle. 1.5g per lb is perfect in most average peoples cases.

3. Start your cardio. I like sustained unless I'm cutting then I add it HIT. Start moderate. Like 20min sustained (SS) 4 times a week and 2 days of 10min HIT. 1 off day. After your calories are shifted hit this cardio preferably after you lift or early morning after a protein shake before you eat carbs. HIT is always done in the morning with only protein before.

4. After a few weeks of calories being shifted and cardio being brought in (say it's week 13 now) you are ready to adjust. Drop calories by 150-200 and add another 40min TOTAL SS cardio. Add this in however you like on top of your cardio you are already doing.

5. Continue to drop calories and add cardio in every 3-4 weeks BUT never drop them below maintenance.

This is a VERY basic fat loss protocol and is extremely generic and cookie cutter. We talked about cardio in this thread about halfway through and I went pretty in depth. Fat loss needs to be tailored for you and your bodies metabolism. Take a cookie cutter design like this and adjust it to fit you. For example you might be carb sensitive, or be able to eat carbs like me and lose fat. It depends.

Get more specific and I can help more.
 
I forgot to add... ONLY ADD MORE CARDIO AND DROP CALORIES IF FAT LOSS STOPS lol don't keep dropping and adding if it's working lol. Most people stick at 3-4 weeks and need more
 
DangerDave said:
Depends on a few things. For sake of going to into detail we will assume this person is using no AAS. You do both. I like to do moderate cardio year round or even light cardio in a bulk. Here is the reason... If you start with 45min every day. What happens when fat loss stops? You go to 60? Then what? Same thing with calories. If you keep dropping and dropping eventually you back yourself into a corner and there is nothing left to do and your stuck with fat you can't lose. A ton of people do this. Here is what you do. 1. Start with a target date you will stop cutting. Say 16 weeks. 2. Your starting calories are say 3000 on a 40/40/20 split. You want to shift them SLIGHTLY (all depending on body type). You shift the carbs down slightly and protein up. The protein will help maintain muscle. 1.5g per lb is perfect in most average peoples cases. 3. Start your cardio. I like sustained unless I'm cutting then I add it HIT. Start moderate. Like 20min sustained (SS) 4 times a week and 2 days of 10min HIT. 1 off day. After your calories are shifted hit this cardio preferably after you lift or early morning after a protein shake before you eat carbs. HIT is always done in the morning with only protein before. 4. After a few weeks of calories being shifted and cardio being brought in (say it's week 13 now) you are ready to adjust. Drop calories by 150-200 and add another 40min TOTAL SS cardio. Add this in however you like on top of your cardio you are already doing. 5. Continue to drop calories and add cardio in every 3-4 weeks BUT never drop them below maintenance. This is a VERY basic fat loss protocol and is extremely generic and cookie cutter. We talked about cardio in this thread about halfway through and I went pretty in depth. Fat loss needs to be tailored for you and your bodies metabolism. Take a cookie cutter design like this and adjust it to fit you. For example you might be carb sensitive, or be able to eat carbs like me and lose fat. It depends. Get more specific and I can help more.
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DangerDave said:
I forgot to add... ONLY ADD MORE CARDIO AND DROP CALORIES IF FAT LOSS STOPS lol don't keep dropping and adding if it's working lol. Most people stick at 3-4 weeks and need more
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Thanks dave!
 
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