Ivan Putski’s Anthems, Anecdotes, and Undeniable Truths of Garage Gym Lifting

Brought legs back into the mix. Sad numbers but the lower back is cool w the workload and the shoulder mobility is a lot better so I can get under the bar again for squats

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So my elbow is like the old version of David Lopan from Big Trouble in Little China

Ring finger to elbow if that makes any sense. If I grip a bar w that finger “open” it doesn’t hurt.

Haven’t tried curling or tricep work. I am going to attempt so light ez bar curls as that angle seems pleasing to the elbow w no weight

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PolishHamm3r77 said:
How good are you at reading blood work?
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Well, I’ve been reading mine for 14 years. People message me asking to look at theirs pretty often at this point, especially in the context of TRT/steroid use.

I think there’s been a bit of a mystification about reading bloodwork, like it’s some foreign language or magical divination. Coaches & gurus try to make it out like it’s difficult, when it’s very simple. All the values are right there, black and white, and you can just google anything unfamiliar to get a basic understanding of said value & what the ranges imply.

What you might actually want from someone is their field experience to explain why something might be off, what can be done/possible interventions, give context for what should scare you vs what is relatively benign. Or what might be worth further deeper testing with more accurate tests.
 
5.31.25

Still in a deficit. 1300-1750cals. Hating life🤣

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Deficit and doing 30 min on treadmill fasted 2 cups black coffee, 30mcg of clen, and 300mg slu-pp-332 upon waking

30mcg clen and 300mg Slu-pp-332 pwo 1/2 scoop of WYCKED PWO 5 grams creatine
 
Looks like you’ve been going good, and working around your injuries. As we get older I think that becomes a more valuable skill, to help keep us in the gym.💪😎👍
 
Hyde said:
Now we’re talking!
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I was going up 5lbs per meso but really wanted to take the 90’s out for a walk. I felt like it was time for "Two Turnips in Heat" That's the way she goes boys. Sometimes she goes, sometimes she doesn't, cause that's the fuckin' way she goes.
 
gphagan1 said:
Looks like you’ve been going good, and working around your injuries. As we get older I think that becomes a more valuable skill, to help keep us in the gym.💪😎👍
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It’s like a chess match. I have limited equipment at home so I do what I can do, when I can do it…and that’s all I can do🤷‍♂️
 
So
Segansational said:
Good to see you back. I've gotta look into this Slupp.
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I went down the rabbit hole on Vigorous Steve's channel. He eluded to being able to still burn fat w a less than “on point” diet. I have not scene it shine in that way. Honestly I can’t tell you if it is even working at all. I didn’t notice any results at 600mcg a day alongside 10mg methylene blue. This was at 1750cals lifting 4times a week avg 7k steps a day.
Safe to say weight wasn’t moving until I added clen. I started at 20mcg/ day for 1 wk then 20mcg 2 times/day for 1 wk, then 30mcg 2 times / day. Nothing noticeable until I was doing LISS cardio 30 min 4x a week and lifting 4x a week w 1350-1750 being my cals on non-lifting and lifting days.
 
PolishHamm3r77 said:
Brought legs back into the mix. Sad numbers but the lower back is cool w the workload and the shoulder mobility is a lot better so I can get under the bar again for squats

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hey dude, anytime you can get those lower arms moving without a back issue is a good day!

PolishHamm3r77 said:
So my elbow is like the old version of David Lopan from Big Trouble in Little China
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mine flares up occasionally so I'll do light work until it lets me do heavy work. I have no good answer why it will feel like I have a serious injury for a week then suddenly I forget that it ever hurt for a few months then it flares up for a week or two. but I find adjusting my bicep and tricep movements until I can find a rom that doesn't cause it to feel bruised and swollen typically helps. skull crushers for instance are a no go if it hurts, but tricep extensions/push downs with the rope attachment can be a work around for me. on a bad elbow day, I keep the hands closer together for the full rom vs on a good elbow day I can give it the outward twist at the bottom for further tricep engagement.


PolishHamm3r77 said:
Still in a deficit. 1300-1750cals. Hating life🤣
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thats really low, you might consider 4-8 week cycles of cut/reverse and cut/reverse....
 
Dustin07 said:
hey dude, anytime you can get those lower arms moving without a back issue is a good day!


mine flares up occasionally so I'll do light work until it lets me do heavy work. I have no good answer why it will feel like I have a serious injury for a week then suddenly I forget that it ever hurt for a few months then it flares up for a week or two. but I find adjusting my bicep and tricep movements until I can find a rom that doesn't cause it to feel bruised and swollen typically helps. skull crushers for instance are a no go if it hurts, but tricep extensions/push downs with the rope attachment can be a work around for me. on a bad elbow day, I keep the hands closer together for the full rom vs on a good elbow day I can give it the outward twist at the bottom for further tricep engagement.



thats really low, you might consider 4-8 week cycles of cut/reverse and cut/reverse....
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Started a maintenance phase today. I can’t go any lower cals wise. I’m not a bikini model nor would anyone wanna see that!!! Back to 2200ish
230 protein, 60 fat, 200 carbs
 
are you familiar with any of Laynes work on reverse dieting? back in I think it was 2022 I first gave it a try when I began taking bulking/strength cycling seriously. I went from probably 1700 or less calories to around 2500+ before I gained any weight. I think from Aug-Dec I had only gained like 2-4 lbs. but as a reverse diet, I did it slowly adding around 100+ calories a week to my daily averages. my body soaked up all those calories like a sponge until I surpassed about 2400 with no weight gain, only increased performance and metabolism.

IIRC, his process now is something like 4-6 weeks of a cut followed by a similiar, possibly shorter reverse dieting period to keep the metabolism from adapting too much. Its one of the reasons I like throwing in those occasional 30+ hr fasts then eating more freely. It's not as scientific or as 100% effective as a bodybuilder cutting for 4% on stage, but it sure is effective and to me has similarities to pyramiding.
 
PolishHamm3r77 said:
6.3.25

BW 206
(ballooning up rather quickly. I look like a blood engorged Deer Tick)

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I’m getting fat fast.
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I was following reading along for a while And one day I must have stopped getting alerts and then I just found my way back into the thread. So what happened, we did we balloon back up. Just so you know, everyone is having diet problems right now, so don't feel too bad. I got guy I've been lifting and a little sparring with but mostly I'm just trying to keep him doing his cardio and stay on diet because for some reason this time around he can't stop f****** eating, He's fighting on the 14th at 175 and he was down to 185 already and balloon back up to 197 over the weekend. Another guy is boxing next month and he's 25lbs over and walked in the gym with a Taco Bell bag sticking out of his gym bag 😂.

I'm over here wasting away this week and I can't find my appetite. I bought cookies just so I would eat more and I couldn't finish 1 row. I'm a failure:(
 
Smont said:
I got guy I've been lifting and a little sparring with but mostly I'm just trying to keep him doing his cardio and stay on diet because for some reason this time around he can't stop f****** eating, He's fighting on the 14th at 175 and he was down to 185 already and balloon back up to 197 over the weekend. Another guy is boxing next month and he's 25lbs over
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ahahahaha its true 😂 😂
Here I am mid cut and went from 190 to coming home from a short vacation at 198 lol. I corrected most of the bloating with a good fast but I guess I'm just happy I'm not 25lbs over lol
 
Some great progress over the last meso! I agree with @Dustin07 you might want to increase calories in small steps, IE... reverse dieting. It is not too late to make the adjustment. The fact you say you are blowing up like a tick implies you might have overshot the maintenance calories. Might be good to just move the caloric window right in between the diet calories, and the 2200 you are doing now. Maybe a range of 1700-2000, then make another step up after a couple of weeks.
 
I can either eat or starve. I can’t do “in between”. I have to eat to live but have to treat food like the addiction it is for me as I used it to replace other addictions.

Big change, switched from jasmine to basmati rice. It’s surprisingly more filling. 8 Lean-GLP’s and 80mcg of clen and I can still eat. So pissed at the fat kid inside me.
 
I would agree on the rice change even though I far prefer jasmine but that's probably why I can eat so much of it. and as far as the on / off switch goes, I think you're more normal than you realize lol. This is why I give bodybuilders so much credit on the nutritional discipline side. I know not everyone agrees with me but to me, thats the hardest part. training like a bodybuilder? OMG thats my idea of heaven. eating like one? hard as hell.

its also why even though I'd rather just eat in a consistent deficit, full 36hr+ fasts work best for me. get all my deficit in on one day a week and then eat a fairly normal/maintenance style
 
PolishHamm3r77 said:
I can either eat or starve. I can’t do “in between”. I have to eat to live but have to treat food like the addiction it is for me as I used it to replace other addictions.

Big change, switched from jasmine to basmati rice. It’s surprisingly more filling. 8 Lean-GLP’s and 80mcg of clen and I can still eat. So pissed at the fat kid inside me.
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You really wanna pump up the volume, cut your rice with riced cauliflower. If you’re hungry, it will help fill the void. Got that trick from Zoo.

On that note, you should cook potatoes over rice if you need more food volume; rice is one of the worst foods on the satiety scale while potatoes are high. And you can cook them in your pressure cooker on the same rice setting. Rinse, toss them in, pull them out in an hour or whatever.

Potatoes with shredded lettuce is pretty good for even more volume, or obviously any veggie. I tend to rotate between broccoli/cauliflower and pea/carrot blends. But you are talking 1-200 calories for the whole steamer bag.
 
And don’t drink shakes or any calories if you can eat them. Pack meals when you’re on the road and eat it cold out of your lunchbag. It will still be more filling than a shake.
 
Hyde said:
cut your rice with riced cauliflower
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Hyde said:
or obviously any veggie. I tend to rotate between broccoli/cauliflower and pea/carrot blend
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thats essentially our go to. we will vary how we do it, but this week for example when we had burgers on Tuesday, we threw some broccoli in the steamer as the buns were toasting on the grill. We rotate between steamed and broiled. super easy to fill a cookie sheet with broccoli, cauliflower, brussels, garlic cloves, and let it roast for 30-40 minutes while the meat is cooking. its actually sorta rare for us to have a lot of carbs at dinner, it's usually a meat / fish, and huge portion of veggies. Lunch is somewhat the same. big green salad smothered in the meat du jour (often chicken for me) and a vast majority of my carbs will come at breakfast preWO.

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If you are a feast or famine guy then honestly fasting should be right up your alley. It is why many of us use it as a convenient lifestyle diet hack. It is just much easier not to eat at all for a day or two than it is to maintain a high deficit eating throughout the day, day in and day out. Then you get to have a bit more freedom than you would normally creating the same deficit but maybe having a double meat burger and fries one day because you are craving it to the point you can't hold off any longer. Something like 1 36 hour fast, 2-3 lower days, and 1 maintenance, and one with a surplus give you plenty of leeway and still provide a solid 1lb drop a week if you do the math to make it work that day. It is just something that gives you a lot more flexibility on the days you are eating. So you get to enjoy life more on those days, not feeling like you are ALWAYS restricting not only calories but your options for food variety.
 
MrKleen73 said:
It is just much easier not to eat at all for a day or two than it is to maintain a high deficit eating throughout the day, day in and day out.
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man it's so true.
my wife is far better about getting her caloric baseline down to a science meal prepping 5 meals a day every single day, not deviating, and seeing slow rewards. She absolutely hates fasting. She says what's the point if you gain most of it back the next day anyways??? haha. I'll never win that argument. Even though she does clearly have a little water loss, then a little bounce back the next day the fasting clearly reflects positive weight loss and caloric deficit for her but she'd rather see progress of -.1lb per day or something than fast all day long and lose triple that because I think in her mind she might see the scale go from 133 to 130 back to 132 or something and instead of seeing a 1lb loss she sees a 2lb gain! 😂 😂

I far far prefer the fasting!
 
Dustin07 said:
man it's so true.
my wife is far better about getting her caloric baseline down to a science meal prepping 5 meals a day every single day, not deviating, and seeing slow rewards. She absolutely hates fasting. She says what's the point if you gain most of it back the next day anyways??? haha. I'll never win that argument. Even though she does clearly have a little water loss, then a little bounce back the next day the fasting clearly reflects positive weight loss and caloric deficit for her but she'd rather see progress of -.1lb per day or something than fast all day long and lose triple that because I think in her mind she might see the scale go from 133 to 130 back to 132 or something and instead of seeing a 1lb loss she sees a 2lb gain! 😂 😂

I far far prefer the fasting!
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The answer to what the point is, is that you ONLY gain MOST of it back. The parts that were water and glycogen, but not the fat that was burned off. Of course, if she hates it then it isn't going to be good for her regardless and honestly, there are benefits, and drawbacks for both approaches.
 
MrKleen73 said:
The answer to what the point is, is that you ONLY gain MOST of it back. The parts that were water and glycogen, but not the fat that was burned off. Of course, if she hates it then it isn't going to be good for her regardless and honestly, there are benefits, and drawbacks for both approaches.
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oh I get that, you get that, we all know it (and she does too) but in her head the number on the scale is still the one in control, lol.
 
Dustin07 said:
oh I get that, you get that, we all know it (and she does too) but in her head the number on the scale is still the one in control, lol.
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Oh, I just gave the answer, I can't advise on how to get it heard! ;) Some people actually operate a lot better with very set routines and fluctuations bother them. if that is the case then it is definitely not the wrong approach for them.
 
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