Mmorso Runs MST Cordygen-Nano2 and Runs (Sponsored)

mmorso said:
Bob, how bad is drinking beer on carb up/cheat meal days? Acceptable or bullsh1t to do?
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one beer is fine on a cheat, but for a carb up you won't be able to 100% track it. What i tell my clients is overestimate the calories. I rather you be safer then sorry. Especially since alcohol is around 7 calories (protein/carbs are 4 and fat is 9 per gram)

so if you drink a 16oz beer i would just estimate say 200 calories (mostly carbs and a few trace fats/protein) and move forward. I am all about flexibility especially since this is not like your competing in a show or anything. Still got to be human!
 
You old drunk
 
ryane87 said:
You old drunk
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Lol.. honestly hard trying to get 375g of carbs. I eat pretty clean and don't like sweets... I've had too many bananas and apples today so I figured I'd drink some beer and watch some hockey

I've also read that it's better to drink on the night of an off day then on an off day.. due to MPS increasing 24 hrs after training

Idk
 
mmorso said:
Lol.. honestly hard trying to get 375g of carbs. I eat pretty clean and don't like sweets... I've had too many bananas and apples today so I figured I'd drink some beer and watch some hockey

I've also read that it's better to drink on the night of an off day then on an off day.. due to MPS increasing 24 hrs after training

Idk
Click to expand...

Sounds like an alcoholic justifying his ways....I am here if you need help.
 
mmorso said:
Lol.. honestly hard trying to get 375g of carbs. I eat pretty clean and don't like sweets... I've had too many bananas and apples today so I figured I'd drink some beer and watch some hockey

I've also read that it's better to drink on the night of an off day then on an off day.. due to MPS increasing 24 hrs after training

Idk
Click to expand...

Its not hard at all. Your the one making it hard
Rice cakes, rice, pasta, cereal, pancakes, french toast, bagels, english muffins, cream of rice, cream of wheat, low fat muffins, low fat brownies, low fat granola bars
Cut back on the fructose and limit it. Focus more on easier digesting carbs and keep fiber on the lower end so that way it prevents bloating. We don't want a large focus on liver glycogen (fructose) more on simplier digesting sources that won't cause any digestion issues.

I carbed up on 1000+G of carbs in a day with ease. The only way one makes it hard is they use sources that are harder to digest or have higher satiety
 
The Solution said:
Its not hard at all. Your the one making it hard
Rice cakes, rice, pasta, cereal, pancakes, french toast, bagels, english muffins, cream of rice, cream of wheat, low fat muffins, low fat brownies, low fat granola bars
Cut back on the fructose and limit it. Focus more on easier digesting carbs and keep fiber on the lower end so that way it prevents bloating. We don't want a large focus on liver glycogen (fructose) more on simplier digesting sources that won't cause any digestion issues.

I carbed up on 1000+G of carbs in a day with ease. The only way one makes it hard is they use sources that are harder to digest or have higher satiety
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Stop it, Bob. Now you're just shytting on the reasons the drunk needs to imbibe and now you are making him face his demons. You ain't no Dr. Phil! Of course, Dr. Phil isn't a real doctor, soooooo.....
 
ryane87 said:
Stop it, Bob. Now you're just shytting on the reasons the drunk needs to imbibe and now you are making him face his demons. You ain't no Dr. Phil! Of course, Dr. Phil isn't a real doctor, soooooo.....
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Dr. Phil also encourages **** like the zone diet.
Brah...
Next thing you know Opera will be on there preaching keto and paleo.

We ain't got time for dat!
 
The Solution said:
Dr. Phil also encourages **** like the zone diet.
Brah...
Next thing you know Opera will be on there preaching keto and paleo.

We ain't got time for dat!
Click to expand...

All those people are disingenuous and I despise them all....lol
 
ryane87 said:
Sounds like an alcoholic justifying his ways....I am here if you need help.
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Thems fighting words here in Wyoming, America
Brandinooooo said:
LOL
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Yes "lol"

The Solution said:
Its not hard at all. Your the one making it hard
Rice cakes, rice, pasta, cereal, pancakes, french toast, bagels, english muffins, cream of rice, cream of wheat, low fat muffins, low fat brownies, low fat granola bars
Cut back on the fructose and limit it. Focus more on easier digesting carbs and keep fiber on the lower end so that way it prevents bloating. We don't want a large focus on liver glycogen (fructose) more on simplier digesting sources that won't cause any digestion issues.

I carbed up on 1000+G of carbs in a day with ease. The only way one makes it hard is they use sources that are harder to digest or have higher satiety
Click to expand...

Gotcha. I did pasta last week but was disappointed when I weighed it... crazy how small 8oz of pasta is
 
mmorso said:
Thems fighting words here in Wyoming, America

Yes "lol"



Gotcha. I did pasta last week but was disappointed when I weighed it... crazy how small 8oz of pasta is
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An easy way to get high carbs and justify doing it is, Penne Protein Pasta. I always get it for carb loading. Its like $3 for a pound at Wal-Mart.

Invalid Link RemovedInvalid Link Removed
 
mmorso said:
Gotcha. I did pasta last week but was disappointed when I weighed it... crazy how small 8oz of pasta is
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and your sitting here telling me its hard to carb up when you can pound 100g in that 8oz with a blink of an eye.

Your one of those guys who says they have a hard time bulking because they eat too clean
Momma washing your food brah :)?

French Toast & pancakes ALLL DAY LONG
Engish Muffins with Sugar Free Jam
Bagels wtih FF Cream Cheese
Rice Cakes with Sludge (Protein pudding)
Rice Pudding --> Cooked rice (Cooled), put it in yogurt + protein powder = Easy
Homemade French Fries in oven with BBQ Sauce

too easy
 
The Solution said:
and your sitting here telling me its hard to carb up when you can pound 100g in that 8oz with a blink of an eye.

Your one of those guys who says they have a hard time bulking because they eat too clean
Momma washing your food brah :)?

French Toast & pancakes ALLL DAY LONG
Engish Muffins with Sugar Free Jam
Bagels wtih FF Cream Cheese
Rice Cakes with Sludge (Protein pudding)
Rice Pudding --> Cooked rice (Cooled), put it in yogurt + protein powder = Easy
Homemade French Fries in oven with BBQ Sauce

too easy
Click to expand...

Now I want pancakes
 
The Solution said:
on carb ups protein is lowered, so therefore making Real Pancakes >> Protein panackes. and using REAL syrup for the carbs.
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So like 9/10 scoop protein?

Kidding.

I personally like parfaits with pancakes/waffles and whole wheat toast for breakfast on carb heavy days.

Then insane amounts of long grain rice or pasta throughout the day. With spaghetti for dinner. Without meatballs.
 
What I do that fcks me is eat the same sh1t for most meals. On workout days it's yogurt and oatmeal for breakfast. I calculate my protein shake pwo and casein before bed and have 2 meals to manipulate.

Dinner I do chicken with rice and broccoli. Low carb days I nix the rice and up the broccoli

Lunch is what I really play with.

Today I ate a can of tuna with 2 pieces of Ezekiel bread, a cup of brown rice, a banana and an apple

On moderate carb days I rotate between omelettes and canned salmon for lunch.
 
mmorso said:
What I do that fcks me is eat the same sh1t for most meals. On workout days it's yogurt and oatmeal for breakfast. I calculate my protein shake pwo and casein before bed and have 2 meals to manipulate.

Dinner I do chicken with rice and broccoli. Low carb days I nix the rice and up the broccoli

Lunch is what I really play with.

Today I ate a can of tuna with 2 pieces of Ezekiel bread, a cup of brown rice, a banana and an apple

On moderate carb days I rotate between omelettes and canned salmon for lunch.
Click to expand...

Ya gotta mix it up man. Switch rice to pasta. Make milkshakes with your protein powder. Shrimp instead of salmon. Hummus and flatbread is also great for carbs. Plus it tastes great.
 
mmorso said:
What I do that fcks me is eat the same sh1t for most meals. On workout days it's yogurt and oatmeal for breakfast. I calculate my protein shake pwo and casein before bed and have 2 meals to manipulate.

Dinner I do chicken with rice and broccoli. Low carb days I nix the rice and up the broccoli

Lunch is what I really play with.

Today I ate a can of tuna with 2 pieces of Ezekiel bread, a cup of brown rice, a banana and an apple

On moderate carb days I rotate between omelettes and canned salmon for lunch.
Click to expand...

Drop the casein shake before bed. Its not needed and your muscles wont fall off. Eat more real food, and take in less shakes, this wlll help you get more flexible with your diet. Plus you dont need a PWO shake, go home and eat a meal. Again your muscles wont fall off or fade away.
 
Off day today... went to bed before 10 last night and slept in to 7.... that's an anomaly with having a newborn in the house. I definitely needed it... im sore and feeling lazy this morning

Yesterday's Macros (with 4 bud lights) 2709kcals

171p/ 361c/ 29f

I think with exercising yesterday I broke even with kcals... prob got around maintenance

I'm going to plan my cheat days a little better...
 
mmorso said:
Off day today... went to bed before 10 last night and slept in to 7.... that's an anomaly with having a newborn in the house. I definitely needed it... im sore and feeling lazy this morning

Yesterday's Macros (with 4 bud lights) 2709kcals

171p/ 361c/ 29f

I think with exercising yesterday I broke even with kcals... prob got around maintenance

I'm going to plan my cheat days a little better...
Click to expand...

Refeeds :)
Also.. 4 beers is a large chunk of your carbs for a refeed. That is not a very optimal thing to do. Just consider that for the future.. One beer is fine, 4 beers.. now your really pushing the buttons when you could be intaking close to 1/4th of your intake from beers alone on that day.
 
Day 22. Weight 180.2. 45mins AM lifting +12mins HIIT.

Tempo indication (eccentric: pause: concentric: flex). 1min rest times unless noted.

Push B

Flat Flies: 45x12, 40x12, 40x12, 40x12

Incline DB Bench (1:2:1:2): 60x8, 55x8, 55x8

Stretch Push-ups/Front Lateral Raise Superset: BWx15/10x15, BWx14/7.5x15, BWx15 (R/P 13, 2)/7.5x15

Paused Skullcrushers (2:2:2:2)/ Rear Delt DB Raise Superset: 65x10/7.5x20, 65x10/7.5x20, 65x9/7.5x20, 65x9/7.5x20

HIIT: Elliptical 2mins warmup, 8 intervals (15/45), 2mins cool down


I woke up a little bloated, weighing 180. Workout was decent and I was sweating my ass off. I like the 15:45 intervals and feel like I can up the intensity for sure....

Cordygen is still killing it for me. I keep forgetting to try the powder and will take some tomorrow
 
Day 23. Weight 178.6. 45mins AM lifting +12mins HIIT

Tempo indication (eccentric: pause: concentric: flex). 1min rest times unless noted. A1/A2=Supersets

Pull B


A1. Wide Grip Lat Pulldowns (1:2:2:2): 115x8, 115x8, 105x10, 105x10, 95x12

A2. Cable Rope Pullover (1:2:2:2): 55x8, 70x8, 55x10, 55x10, 55x11

B1. Seated Face-pulls (1:2:1:2): 60x15, 60x15, 50x15, 50x15

B2. DB Shrugs: 60x9, 50x10, 45x10, 45x10

Alternating DB Curl (3:1:1:1): 25x6, 30x6, 25x6, 25x6 (all reps on 1 arm before alternating)

Preacher Curls: 55x12, 55x10, 45x12, 45x12

HIIT: Elliptical 2mins warmup, 8 intervals (15/45), 2mins cool down

Got a great lat pump with those supersets... My arms and forearms are fried too. That's some crazy sh1t supersetting face-pulls and shrugs... it literally drained all the strength out of me lol.

I feel like my HIIT sessions are improving each time I do them. I think I'm getting into better shape and that Cordygen is making it much easier. I'm loving it so far.
 
Nice work! Time for a beer! Huh, huh....lol
 
Forearms huh? That probably means your not doing things right and the form is off. I am going to assume on the pullovers and the bicep movements correct?

For biceps, to take all the tension off your biceps you have to pull through your palm. if you do a curl without a weight in your hand you should feel your bicep tense and there should be 0 tension on your forearms.

For back --> Focus on using overhand grips, meaning your thumb is on the outside when you grip not a regular grip like you are gripping a baseball bat, or a DB to do a DB Bench or incline bench, placing the thumb on the outside makes it so your hands are there to support your rowing and back exercises, but focuses on you pulling through your elbows and taking tension off your forearms. If your getting too much forearm overlap I can almost guarantee its because your either
1) not keeping your shoulders relaxed during back movements
2) having a death grip on your exercises
3) Not pulling enough with your elbows and this is why the forearms are taking over.


you think my workouts would be a walk in the park? Cmon brah :)


here is a video of the thumbless grip for DB's and for pulling movements
[video=youtube;qB9xFhUFkF0]https://www.youtube.com/watch?v=qB9xFhUFkF0[/video]

Pullovers
[video=youtube;M6Z285lQrcM]https://www.youtube.com/watch?v=M6Z285lQrcM[/video]

i am barley even holding the bar when doing the cable pullovers. you basically have your hands on there to grip but it should be all back and all elbows.
 
Day 24. Weight 178.2. 45mins lifting

Tempo indication (eccentric: pause: concentric: flex). 1min rest times unless noted.

Legs B

Paused Front Squats (2:3:2:1): 135x4, 155x4, 185x4, 185x4, 155x4, 155x4

Stiff Leg Deads (2:1:1:1): 135x10, 185x10, 185x10, 185x10

Back Squat Dropset: 225x8, 185x10, 155x10

DB Walking Lunges (1:2:1:2): 65x8, 65x8, 65x8

Seated Calf Raises: 135x10, 185x10, 185x10, 185x10


Yesterday the wife and I went on a Sunday drive and ended up at Old Faithful in Yellowstone National Park... ended up driving for like 10hrs and diet was off. Had pork tenderloin for lunch and a chicken salad for dinner... cheated on eating some cheeze-its.

Overslept this morning and was going to go to the gym later in the afternoon, by decided to go at the last minute since I've got a busy day today. I didn't take a pwo or any Cordygen and was still a little sleepy. Anyway it was an uninspired workout...
 
Does not matter still got it in man.. That is what matters most!
I hope you got all my documents i sent you, so shoot me an update once a week to see if we need to make dietary adjustments or cardio adjustments to keep you rolling brother.
 
The Solution said:
Does not matter still got it in man.. That is what matters most!
I hope you got all my documents i sent you, so shoot me an update once a week to see if we need to make dietary adjustments or cardio adjustments to keep you rolling brother.
Click to expand...

I did get all the documents and I'll hit ya up. Much appreciated as always!
 
Day 25. Weight 176.8. 45mins lifting +12mins HIIT.

Tempo indication (eccentric: pause: concentric: flex). 1min rest times unless noted

Push A:

DB Flat Press: 55x8, 60x8, 65x10, 65x10, 65x10

Incline BB Press (2:1:1:1): 155x5, 135x5, 135x5, 135x5, 135x5 (30 sec rests)

Seated Rack Press: 95x6, 85x6, 85x8, 75x8 (On the ground)

DB Side Lateral/ Dips Supersets (1:2:1:2): 12.5x20/10, 12.5x20/8, 12.5x16/8, 7.5x20/7, (R/P) 4
(Dips taken to failure)

HIIT: Elliptical 2mins warmup, 8 intervals (15:45), 2mins cool down


Alright this is an improvement from last week. I think I'm getting use to the tempo and rest times... felt much stronger today. Seated rack presses are my sh1t, one of my favorite exercises, although it's my weakest. I can see how it will improve overall balance and stability as well as forcing my delts to grow.

I'm very pleased with this cut!! I'm getting slight strength increases and visually leaning out. With eating (and boozing lol) the wrong carbs on my refeed days, I'm bloated for a few days after and the scale is deceiving.

HIIT was awesome today and I notice it's getting much easier and more intense. I haven't had to use my inhaler the last couple sessions, which is surprising because I get exercise induced asthma from HIIT. I'm wondering if the Cordygen is helping out here... I also didn't get any side cramps which usually come around the 5 interval.

My hammies are fcking raped from the stiff leg deads yesterday! That's another exercise I never do.
 
in a matter of 2 weeks.
Stronger
Leaner
and happier in and out the gym (the best part). Thats the best thing about being a coach on how drastic of an impact you can have on someones performance with a few small tweaks :)
 
While The Solution is roaming around this thread, I am carb cycling in preparation for a show at the beginning of August. I have one refeed day of about 375-400, and beginning at 190 grams of carbs or so on the 4 other training days, and the weekends under 150. I was thinking about moving a small carb meal from later in the day to pre workout. Would that hinder me in any way?
 
The Solution said:
in a matter of 2 weeks.
Stronger
Leaner
and happier in and out the gym (the best part). Thats the best thing about being a coach on how drastic of an impact you can have on someones performance with a few small tweaks :)
Click to expand...

Lmao they were major tweaks... dropping keto and starting and actual training program. I can tell that I'm gonna have more progress this summer than I did all of last year with this setup. Thanks a lot brother!
 
ryane87 said:
While The Solution is roaming around this thread, I am carb cycling in preparation for a show at the beginning of August. I have one refeed day of about 375-400, and beginning at 190 grams of carbs or so on the 4 other training days, and the weekends under 150. I was thinking about moving a small carb meal from later in the day to pre workout. Would that hinder me in any way?
Click to expand...

Do you have a coach? if not I will do your prep bud.
 
I also feel more patient with fat loss doing the mesocycle... it's fun and challenging getting through the workouts and I'm getting insane pumps every session. It's gratifying... also can't complain about slow and steady fat loss when I'm getting increases in both strength and conditioning... would never be possible the way at I was training and eating...
 
mmorso said:
Lmao they were major tweaks... dropping keto and starting and actual training program. I can tell that I'm gonna have more progress this summer than I did all of last year with this setup. Thanks a lot brother!
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Word of mouth for what I can do to clients is huge. And I appreciate you taking the time to follow my directions and follow it to a T. When you do consistency and commitment play out man. And it will show in the mirror, on the scale, and in the weightroom. Just let people know what I am capable of


You still need to send me an update as a FYI :)
 
The Solution said:
Do you have a coach? if not I will do your prep bud.
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Not currently. I have an NPC bodybuilder that I run things by and he eyeballs me when I ask him to take a look. He was mainly going to help with the last week.
 
The Solution said:
Word of mouth for what I can do to clients is huge. And I appreciate you taking the time to follow my directions and follow it to a T. When you do consistency and commitment play out man. And it will show in the mirror, on the scale, and in the weightroom. Just let people know what I am capable of


You still need to send me an update as a FYI :)
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Will do man.
 
ryane87 said:
Not currently. I have an NPC bodybuilder that I run things by and he eyeballs me when I ask him to take a look. He was mainly going to help with the last week.
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Totally up to you. I can do all the nutrition for you at a very fair price, and then if you wanted him to run your peak by all means.
again just throwing it out there bud.
 
Check Email. Just shot you back all the info you needed bud.
put those tips and exercises into play, should help with the problems you are experiencing.
 
Day 26. Weight 178.2. 40mins lifting +12mins HIIT

Tempo indication (eccentric: pause: concentric: flex). 1min rest times unless noted.

Pull A

BW Pull-ups (to failure): 4, 2
With bands: 9, 8, 10

One Armed DB Rows (1:2:1:2):
65x8, 65x8, 65x8, 65x8, 65x10

Seated Low Row (2:2:2:2):
180x10, 180x10, 180x12 (R/P 5, 3)

EZ Curls/Cable Hammer Supersets (1:2:1:2): 55x12/30x15, 55x12/30x15, 55x12/30x15

HIIT: Elliptical 2mins warmup, 8 intervals (15:45), 2mins cool down


Today is my refeed day and I'm changing it up... no beer tonight. I took 2 caps of Predator and had a stack of pancakes, berries, chocolate milk, etc, for breakfast and got a total of 170g of carbs Post workout I consumed another 75g of carbs. Lmao my legs and chest feel swollen as fck.

Anyway, I cheated a little last night and ate a couple handfuls of my sons goldfish crackers... I think it's why I woke up 1lb heavier. I gotta watch out for the night snacking, it's why I'm fat...

Today's workout felt great outside the wide grip pull ups, which still feel awkward on the shoulder. I'm going to start doing rotator cuff exercises with bands to warm up on my push days and hope that I'll start improving my range of motion and shoulder strength/stability.
 
mmorso said:
Day 26. Weight 178.2. 40mins lifting +12mins HIIT

Tempo indication (eccentric: pause: concentric: flex). 1min rest times unless noted.

Pull A

BW Pull-ups (to failure): 4, 2
With bands: 9, 8, 10

One Armed DB Rows (1:2:1:2):
65x8, 65x8, 65x8, 65x8, 65x10

Seated Low Row (2:2:2:2):
180x10, 180x10, 180x12 (R/P 5, 3)

EZ Curls/Cable Hammer Supersets (1:2:1:2): 55x12/30x15, 55x12/30x15, 55x12/30x15

HIIT: Elliptical 2mins warmup, 8 intervals (15:45), 2mins cool down


Today is my refeed day and I'm changing it up... no beer tonight. I took 2 caps of Predator and had a stack of pancakes, berries, chocolate milk, etc, for breakfast and got a total of 170g of carbs Post workout I consumed another 75g of carbs. Lmao my legs and chest feel swollen as fck.

Anyway, I cheated a little last night and ate a couple handfuls of my sons goldfish crackers... I think it's why I woke up 1lb heavier. I gotta watch out for the night snacking, it's why I'm fat...

Today's workout felt great outside the wide grip pull ups, which still feel awkward on the shoulder. I'm going to start doing rotator cuff exercises with bands to warm up on my push days and hope that I'll start improving my range of motion and shoulder strength/stability.
Click to expand...

Work on your normal posture too. For the pull-ups you have to keep your shoulders relaxed. Literally shoulders down chest up, and focus on pulling through the elbows.

If you were a puppet in a play and someone put strings on your elbows, imagine them pulling on your elbows. That is how you should be executing your pulling exercises like someone is pulling that string on your elbows. Full range of motion, and pushing had through those elbows. Gripping is just there, don't put extra tension on your hands or else biceps and forearms take over.
Refer to that video on the facepulls i sent you.
 
mmorso said:
Day 26. Weight 178.2. 40mins lifting +12mins HIIT

Tempo indication (eccentric: pause: concentric: flex). 1min rest times unless noted.

Pull A

BW Pull-ups (to failure): 4, 2
With bands: 9, 8, 10

One Armed DB Rows (1:2:1:2):
65x8, 65x8, 65x8, 65x8, 65x10

Seated Low Row (2:2:2:2):
180x10, 180x10, 180x12 (R/P 5, 3)

EZ Curls/Cable Hammer Supersets (1:2:1:2): 55x12/30x15, 55x12/30x15, 55x12/30x15

HIIT: Elliptical 2mins warmup, 8 intervals (15:45), 2mins cool down


Today is my refeed day and I'm changing it up... no beer tonight. I took 2 caps of Predator and had a stack of pancakes, berries, chocolate milk, etc, for breakfast and got a total of 170g of carbs Post workout I consumed another 75g of carbs. Lmao my legs and chest feel swollen as fck.

Anyway, I cheated a little last night and ate a couple handfuls of my sons goldfish crackers... I think it's why I woke up 1lb heavier. I gotta watch out for the night snacking, it's why I'm fat...

Today's workout felt great outside the wide grip pull ups, which still feel awkward on the shoulder. I'm going to start doing rotator cuff exercises with bands to warm up on my push days and hope that I'll start improving my range of motion and shoulder strength/stability.
Click to expand...

2 Hand fulls of goldfish ain't going have you gain a pound. (unless you have 3 cups size hands)! lol
You should always hit some rotator band exercises after every workout. that is just me! only takes like 5 min.

Warm ups: Invalid Link Removed
The ones where he goes all the way over front and back I started doing 6-10 reps few weeks ago after every set. they really help!
I think TheSolution turned me on to these?
 
Studhorse said:
2 Hand fulls of goldfish ain't going have you gain a pound. (unless you have 3 cups size hands)! lol
You should always hit some rotator band exercises after every workout. that is just me! only takes like 5 min.

Warm ups: Invalid Link Removed
The ones where he goes all the way over front and back I started doing 6-10 reps few weeks ago after every set. they really help!
I think TheSolution turned me on to these?
Click to expand...

Correct!!!
 
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