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It's TRENbelievable! 1ifeblood's tren cycle

Lots of good info being shared here. Dave is feeling generous. :)
 
DangerDave said:
No. Start at maintenance. Add calories weekly in small doses and keep track of your bodies changes. A 200 calorie bump every Monday spread out 40/40/20 in meals is very subtle but over a month that's 800 calories which is a lot. After the first month hold to that first for a month and "grow into" that calorie increase. As you add size you mi maintenance calories will ALWAYS increase. Your maintenance from month to month changes. After a month a 800 calorie surplus may only be a 400 calorie surplus the next month once your body grows into it and your metabolism increases. If at any point that 200 calorie bump started adding fat back it off to what you were the week before and hold that intake for a week or 2 then try bumping. Large calorie bumps are bad in my eyes. If you throw 600 extra calories at your body and it's not ready to use it properly it will store it in the form of fat. Slow steady increases are best so you can adapt your metabolism. The way you can tell if you are adapted is if you start getting hungry between meals. Don't confuse that with wanting to eat but true actual hunger.
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Thanks man! You are really helpful!
 
Great back workout! This makes me want to go to a gym and workout. I have all the equipment I need at home but I do miss the cables, machines, etc
 
Cannot rep this info enough... someone help ha
 
I can't rep at all from my phone which is what I'm on 99% of the time. They should fix that.
 
MrKleen73 said:
Lots of good info being shared here. Dave is feeling generous. :)
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Just helping get them on the right track. Once that's done.... Sink or swim bitches!!! Hahaha jk

*edit* of float if they get fat....
 
If I keep protein at 300, being carbs up to 300 and lower fats to 80 that puts my calories at 3120 which is damn close to 200 over my current intake of 2940. I think I'll make this adjustment starting next week and see how my body responds.
 
1ifeblood said:
If I keep protein at 300, being carbs up to 300 and lower fats to 80 that puts my calories at 3120 which is damn close to 200 over my current intake of 2940. I think I'll make this adjustment starting next week and see how my body responds.
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Sounds solid. Time those macros appropriately and you will be golden
 
Hey Dave, Steve, Chris...anybody...what kind of cardio do you guys prefer? I've been lead to believe that LISS, when done during carb depletion, is better for monitoring subtle changes in body comp and keeping catabolism to a minimum. But I've read a lot about how HIIT is more like resistant training and tends to create more of a muscley body comp but at the same time, when trying to make minor tweaks, it's harder to monitor and easier to over train.
 
1ifeblood said:
Hey Dave, Steve, Chris...anybody...what kind of cardio do you guys prefer? I've been lead to believe that LISS, when done during carb depletion, is better for monitoring subtle changes in body comp and keeping catabolism to a minimum. But I've read a lot about how HIIT is more like resistant training and tends to create more of a muscley body comp but at the same time, when trying to make minor tweaks, it's harder to monitor and easier to over train.
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15-20minutes of HITT and about 30 minutes sustained cardio ed is what I'm doing now. Keep HITT sessions every other day to avoid overtraining and never leg days. Sustained everyday. Heart rate is super important to control. Sustained cardio should be 130-135bpm. This can be split up in 15min before and 15min after workout or done at anytime during the day. If your diet is structured properly catabolism shouldn't matter because this is used to speed up metabolism not to target fat loss specifically. HIIT is around 135-155 spikes. I get my heart rate to 135 and then all out sprint for 15 seconds then back to sustained speed for 45seconds. Keep repeating that until time is complete. Do this type in the morning or afternoon depending on when you lift, you just want it opposite of lifting times.

Edit- to speed up metabolism using sustained cardio do it like this... If 30min of cardio at 135bpm burns say 300 calories do this everyday and increase your calorie intake by 150 calories (I prefer to add then 1st meal and post workout meal split and usually carbs).
 
DangerDave said:
15-20minutes of HITT and about 30 minutes sustained cardio ed is what I'm doing now. Keep HITT sessions every other day to avoid overtraining and never leg days. Sustained everyday. Heart rate is super important to control. Sustained cardio should be 130-135bpm. This can be split up in 15min before and 15min after workout or done at anytime during the day. If your diet is structured properly catabolism shouldn't matter because this is used to speed up metabolism not to target fat loss specifically. HIIT is around 135-155 spikes. I get my heart rate to 135 and then all out sprint for 15 seconds then back to sustained speed for 45seconds. Keep repeating that until time is complete. Do this type in the morning or afternoon depending on when you lift, you just want it opposite of lifting times.

Edit- to speed up metabolism using sustained cardio do it like this... If 30min of cardio at 135bpm burns say 300 calories do this everyday and increase your calorie intake by 150 calories (I prefer to add then 1st meal and post workout meal split and usually carbs).
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Good stuff man, thank you!
 
1ifeblood said:
If I keep protein at 300, being carbs up to 300 and lower fats to 80 that puts my calories at 3120 which is damn close to 200 over my current intake of 2940. I think I'll make this adjustment starting next week and see how my body responds.
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Here's my .02 :-)

I like that a lot better bud. Keep protein the same bring g the carbs up and start fats at 80 a d work down if need be.

As far as cardio both are beneficial and both should be utilized. How much are you currently doing? I'd start off by doing HIIT no more than 3 times a week. Start low with cardio. Save it for when you need it meaning instead of dropping cals add a day of cardio. Get the most from the least.


DangerDave said:
Sounds solid. Time those macros appropriately and you will be golden
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^^^^THIS

if only all these iifym dudes would realize the importance of timing nutrients. You **** this up and you'll spin your wheels.
 
bean5er said:
Here's my .02 :-)

I like that a lot better bud. Keep protein the same bring g the carbs up and start fats at 80 a d work down if need be.

As far as cardio both are beneficial and both should be utilized. How much are you currently doing? I'd start off by doing HIIT no more than 3 times a week. Start low with cardio. Save it for when you need it meaning instead of dropping cals add a day of cardio. Get the most from the least.

^^^^THIS

if only all these iifym dudes would realize the importance of timing nutrients. You **** this up and you'll spin your wheels.
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Currently I'm not doing any cardio. My workout takes about 1.5 hours to get through and its just enough time to get home and ready for work. I also work late most nights so I'm literally going home, eating, spending a little time with my family and then to sleep. Tuesdays and Sundays are my days off so I could find time to do some HIIT on those days. I just don't know how I'm going to fit 30 mins LISS every day in without sacrificing more sleep or family time.
 
1ifeblood said:
Currently I'm not doing any cardio. My workout takes about 1.5 hours to get through and its just enough time to get home and ready for work. I also work late most nights so I'm literally going home, eating, spending a little time with my family and then to sleep. Tuesdays and Sundays are my days off so I could find time to do some HIIT on those days. I just don't know how I'm going to fit 30 mins LISS every day in without sacrificing more sleep or family time.
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Sounds to me like you are either going to have to get up 30 minutes earlier.. or go to bed 30 minutes later. You could always do your LISS before bed, and hit the sack with a serving of BCAA's on your way.
 
wasme said:
Sounds to me like you are either going to have to get up 30 minutes earlier.. or go to bed 30 minutes later. You could always do your LISS before bed, and hit the sack with a serving of BCAA's on your way.
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Well I can't do it before bed because like I said, there's a very small window of time between me getting home, eating, spending time with my family, and going to bed. Literally about an hour. That's why I have to work out in the morning...it's the only way I can ensure that I'll have the time to go.

Is there any reason why I can't do a HIIT session to deplete carbs (like a workout session) and follow it up with LISS? Like 15 mins HIIT followed by 30 mins LISS?
 
bean5er said:
I'd throw one liss day and one HIIT day (15 mins) a week
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I'll definitely do some kind of cardio on my days off. Especially with weather getting nicer. I'm only 2 blocks from our high school and its all weather track. :-)
 
I know I'm stealing a lot of time away from you guys and believe me, it's very much appreciated. But I'm curious on what thoughts are as to my deadlift form. It's a very technical lift that I know I need to improve on. I've tried to watch videos but it's so much more effective to have someone critique YOUR actual form. Let me know guys...thanks!
 
Saw this on Facebook and thought of you, snags. :-D



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1ifeblood said:
Well I can't do it before bed because like I said, there's a very small window of time between me getting home, eating, spending time with my family, and going to bed. Literally about an hour. That's why I have to work out in the morning...it's the only way I can ensure that I'll have the time to go. Is there any reason why I can't do a HIIT session to deplete carbs (like a workout session) and follow it up with LISS? Like 15 mins HIIT followed by 30 mins LISS?
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The problem with that much cardio at once is if you didn't time your nutrients right you could send yourself catabolic then be trying to bring yourself to an anabolic state again.

I prefer just like I outlined above. Do HIIT 2-3 times a week and other days hit 20-30 minutes of sustained heart rate cardio.
 
HIIT should literally only take 10-15 mins if done correctly. Sprints on your front street
 
bean5er said:
HIIT should literally only take 10-15 mins if done correctly. Sprints on your front street
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Very true. I find a bike is best with a heart rate monitor. Your heart rate determines how effective it will be and I want the most out if my 20 minutes
 
I really don't do any cardio either, I just make sure my diet is on point. I know cardio is good for cardio vascular but I know in the past when I did cardio I felt that I burned a lot of muscle. I guess I would have to jack my calories up to offset it
 
Hey DD, there is this guy at my gym and he is using. Just wondering what all he is on that would make hime turn a purplish skin color?
 
DangerDave said:
The problem with that much cardio at once is if you didn't time your nutrients right you could send yourself catabolic then be trying to bring yourself to an anabolic state again.

I prefer just like I outlined above. Do HIIT 2-3 times a week and other days hit 20-30 minutes of sustained heart rate cardio.
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I just need to find the time to fit it in.
 
DangerDave said:
Very true. I find a bike is best with a heart rate monitor. Your heart rate determines how effective it will be and I want the most out if my 20 minutes
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Bike is rad for HIIT kills the quads as well. Ben Pakulski attributed HIIT bike work to keeping his leg size a d condition for the Arnold a year or so ago as he was injured a d didn't train legs at all.
 
bean5er said:
Bike is rad for HIIT kills the quads as well. Ben Pakulski attributed HIIT bike work to keeping his leg size a d condition for the Arnold a year or so ago as he was injured a d didn't train legs at all.
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dude look at lance armstrong and other bad ass cyclists quads they're sick.
 
bean5er said:
Bike is rad for HIIT kills the quads as well. Ben Pakulski attributed HIIT bike work to keeping his leg size a d condition for the Arnold a year or so ago as he was injured a d didn't train legs at all.
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Ive been enjoying the airdyne bike for this. The harder you push the harder it gets. Plus its arms and legs so you get a full body workout.
 
Do you think you could reduce your rest periods during your workout to allow for more time at the end to do some cardio??
 
Lukef2000 said:
Do you think you could reduce your rest periods during your workout to allow for more time at the end to do some cardio??
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The longest rests I take are about 2 minutes between my 5x5s...everything else is 30-60 seconds. I'm just gonna adjust my schedule around a little bit to allow time for LISS on days that I works and HIIT on my days off
 
1ifeblood said:
The longest rests I take are about 2 minutes between my 5x5s...everything else is 30-60 seconds. I'm just gonna adjust my schedule around a little bit to allow time for LISS on days that I works and HIIT on my days off
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Who said you had to do cardio anyway?!?!?
 
1ifeblood said:
At this point, if I want to start shedding some bf without sacrificing muscle, cardio is necessary.
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This is true. I most likely will ALWAYS include cardio year round. My coach opened my eyes to the benefits. My legs have never looked better, my cardiovascular health is great, my metabolism is strong, staying lean year round is great, energy levels benefit, joints stay healthy and there are to many positives vice negatives. The amounts of cardio will differ as well as types but other than the fact it's boring and not fun I can't think of a reason I shouldn't be doing it. Bodybuilding is full of sh*t I don't wanna do but seeing as I will do anything to be the best cardio will get done no exceptions (I'm actually headed for my mid morning 30min session right now lol)
 
Happy Easter my friends!

...and happy 4/20! :-)
 
1ifeblood said:
And here's video of my squats...one side shot and the other from the back. Oh, and Snags, there's a special "hello" I gave you at the end. :-)

Watch "Squats side" on YouTube
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Watch "Squats rear" on YouTube
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Just a few comments to add here that might be helpful. I think that your issue with this lift is not some single thing that needs to be fixed; the whole stabilization of it is wacky. There looks to be a lot of wobbling around, caving of the upper body, knees coming in, and inconsistent depth. I think if you can get that set and get yourself in a good groove for the ROM the lift will take off. You look to be able to lift much more weight in the squat, but other factors will not allow it.

a few tips:

1) Keep your upper body tight throughout the lift. An open chest and wider grip on the bar will help, then hold it tight. Squat is a total body movement.

2) Besides accessory work to fix the knee caving issue, during the lift think about spreading the floor with your feet, like you are standing on paper and are going to rip it in half.

3) Find your appropriate depth. From what I can see you'd be better off going deeper. Sink it into the hole a bit and wait until you get a slight stretch in the muscles before reversing. This gives a little pop from the hole and the lift will feel much more natural. In watching a video, you might see the tailbone curl SLIGHTLY under at the very bottom.

4) With the wide stance that you are using I recommend low bar placement over your current high bar. This means it will rest across your rear delts rather than your traps. You'll be less upright and get more power from the glutes and hams. It takes some getting used to but I think if you give it a chance you'll like it better.

More importantly that the tips listed above, watch videos and read articles (go to elitefts.com) and if possible get help from a powerlifter. If anyone knows how to squat, powerlifters do and the same goes for bench.


Lukef2000 said:
Sounds like he's on winstrol. It's been known to give that purpley skin color.
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I'd be more inclined to say EQ or tren, or both. People turn into tomatoes on tren and EQ might darken the blood. Really though, to my knowledge any AAS period could increase RBC count and blood pressure.
 
Lukef2000 said:
Sounds like he's on winstrol. It's been known to give that purpley skin color.
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Anything that causes high BP that's his problem. Any AAS can cause that. Tren, dbol, SD and EQ are the common ones. But a poor diet can give you BP problems without AAS so who knows.
 
With the squat, I would recommend lightening up the weight slightly to really focus on correct form, however, that doesn't mean go easy. In my experience I have gained the most size on my legs (and increased 1rm) by keeping a closer stance, and instead of pushing my butt back powerlifting style so to say, I drop almost straight into the hole. Keep your back tight. Push your knees out. And don't shift your weight to one leg or the other. Also your hitting 90 degree on most reps, but unless you have knee problems or your a powerlifter, you could greatly benefit from going lower while keeping your back straight, in order to keep your back straight while going deep you need to focus on keeping your chest up and not leaning forward. If your just focused on putting up big numbers by all means do a wide stance, do low bar like stated above. But if you want to pack in size to your legs and quads especially then try this out.
 
Damn, classy...I thought I'd lost you. ;-) The input you gave is more than appreciated. I see now that I need to drop my weight a bit to really focus on form. I liked hearing that you see more weight potential with better form. I want to believe that I have the potential to move more weight with better form because I FEEL like I should be stronger. One thing I don't want to do is fûck my shît up. My dad was a competitive power lifter who won regionals several time...all he talks about now is how fûcked up his shît is. I don't wanna be like that when I'm 60. I will push myself but not at the expense is my joints. I might be able to go deeper, but really, how necessary is it? I am always sore after a leg workout. Am I not stimulating my legs enough already that I need to risk my joints as well? These are the things I'm always thinking about when I lift heavy. My dad still lifts and all I hear is how things just don't work right anymore. I just don't want to end up that way.
 
1ifeblood said:
Damn, classy...I thought I'd lost you. ;-) The input you gave is more than appreciated. I see now that I need to drop my weight a bit to really focus on form. I liked hearing that you see more weight potential with better form. I want to believe that I have the potential to move more weight with better form because I FEEL like I should be stronger. One thing I don't want to do is fûck my shît up. My dad was a competitive power lifter who won regionals several time...all he talks about now is how fûcked up his shît is. I don't wanna be like that when I'm 60. I will push myself but not at the expense is my joints. I might be able to go deeper, but really, how necessary is it? I am always sore after a leg workout. Am I not stimulating my legs enough already that I need to risk my joints as well? These are the things I'm always thinking about when I lift heavy. My dad still lifts and all I hear is how things just don't work right anymore. I just don't want to end up that way.
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Nonsense! It's been a busy week but I'm all caught up on your updates now. The recommendation to sink it deeper was not about leg development directly. It should create a more natural movement and bring you out of the hole with more ease and LESS strain on the knees. Once you gain some strength in the deeper part of the squat you'll probably find that it is more difficult to reverse the motion too early. If I try to reverse a squat a few inches too soon my form falls apart. I also mentioned it because not all of your reps were to the same depth. Anyways, the take home point was do what you need to to get yourself stable and moving smoothly, which will allow you to use the strength that I know you have in your legs and back to push through it. It amazes me what a technical lift the squat is, but they are way too much fun to pass up. :) I can understand your concern after seeing how your dad has gotten. Competitive powerlifting is one thing though where you're hitting your max weight in competition. Add in the adrenaline, ammonia caps, AAS, possibly a body weight much higher than your frame was meant to carry, and that lift may be more than your body can handle. Lifting heavy in the gym in the 3+ rep range though I wouldn't be too concerned about. If anything, squatting properly and in a sensible rep range will probably keep you from hurting rather than cause it.
 
This week has been a little fûcked up between the holiday, my parents moving, working on my daughters' bedroom, having my kids all week, and just a few spur of the moment type stuff. So I didn't get to the gym Monday. Tuesday was a good full body workout as I moved a bunch of shît out of the top story of my parents' house. But today was slaughter legs day. You guys have a good understanding of what my workouts look like by now I'm not gonna post everything. But basically I lowered weights and really focused on form and mind/muscle. The pump I had was outrageous! I also got to the gym 10 minutes early to do some LISS on the treadmill and hit the bike for 20 minutes after burning a total of 280 calories from cardio...according to the machines. My test is looking dangerously low. I think I've been miss calculating how much I'm using because even though I pull to the .2 mark, there's also some left in the needle. I've lowered test to 10/day this week and so far I've been just fine...I just hope I have enough to finish the cycle. :-\
 
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