booneman77
Legend
I can't remember where I saw it the other day but someone was posting about taurine and saying that even the normal 3-5g doses were very excessive... I'm drawing a total blank who but they had a pretty solid reasoning IIRC
Swol and Boone's Quest To Get Hyooooge
- Thread starter Swolbraham
- Start date
I can't remember where I saw it the other day but someone was posting about taurine and saying that even the normal 3-5g doses were very excessive... I'm drawing a total blank who but they had a pretty solid reasoning IIRC
kbayne
Legend
How long you been dealing with back pumps?
booneman77
Legend
Just a few days now. Maybe Friday I think? I gotta think it's due to the prednisone I'm taking for some hives I had on my hands. Nothing else has changed and I'm not taking any supps
Swolbraham
Banned
Great upper power lift today. Good energy, vibe, and focus. Tomorrow's rest day, don't think I need it but rest is necessary to grow. Chiro/massage tomorrow too, hopefully he doesn't cancel
Weight: 138.6
Upper Power
5x4 Bench Press: 205x4 215x4 225x4 220x3 205x5
4x8 OHP: 85x8 x8 x6 75x8
3x5 T-Bar Row: 90x5 100x5 x7
3x8 DB Arnold Press: 35x10 40x8 40x8
SS > Full ROM Lateral Raise: 5x12 x12 x12
3x10 Incline Hammer Press: 45x10 55x10 x10
SS > Chest Fly’s: 100x8 120x4 > 60x4 (too much pump) 80x10
3x10 Lat Pulldown: 120x10 x10 x10, 2s hold on all. Brutal pump again
Post workout meal:
Iso-Smooth Chocolate Sin Bundt Cake with Banana and Sea Salt Caramel Ice Cream!!
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Here's the recipe if you brahs wanna enjoy some carb filled cake and ice cream magic
For just the cake:
Dry
• 15g Iso-Smooth
• 120g Pancake Mix
• Baking Powder
Wet
• 3 egg whites
• 25g Non-Fat Plain Greek Yogurt
• ½ Cup Unsweetened almond Milk
Directions: 350 degrees, about 20 minutes in a Bundt mold!
Totals: 540 Calories; 5g Fat, 87g Carbs (12), 40g Protein
Weight: 138.6
Upper Power
5x4 Bench Press: 205x4 215x4 225x4 220x3 205x5
4x8 OHP: 85x8 x8 x6 75x8
3x5 T-Bar Row: 90x5 100x5 x7
3x8 DB Arnold Press: 35x10 40x8 40x8
SS > Full ROM Lateral Raise: 5x12 x12 x12
3x10 Incline Hammer Press: 45x10 55x10 x10
SS > Chest Fly’s: 100x8 120x4 > 60x4 (too much pump) 80x10
3x10 Lat Pulldown: 120x10 x10 x10, 2s hold on all. Brutal pump again
Post workout meal:
Iso-Smooth Chocolate Sin Bundt Cake with Banana and Sea Salt Caramel Ice Cream!!
Invalid Link Removed
Invalid Link Removed
Here's the recipe if you brahs wanna enjoy some carb filled cake and ice cream magic
For just the cake:
Dry
• 15g Iso-Smooth
• 120g Pancake Mix
• Baking Powder
Wet
• 3 egg whites
• 25g Non-Fat Plain Greek Yogurt
• ½ Cup Unsweetened almond Milk
Directions: 350 degrees, about 20 minutes in a Bundt mold!
Totals: 540 Calories; 5g Fat, 87g Carbs (12), 40g Protein
Swolbraham
Banned
Yeah no joke, my heel feels awful. Really hoping my chiro can break up the fascia, as a lacrosse ball ain't doing it. Starting to effect my Achilles too. No bueno.
Anyone know a good pair of running / walking shoes for arch support? The only cardio I do is walking my dog and my running shoes are old and suck ass.
Preferably pretty cheap too as I'd be using them for 20-30 mins a day tops
Anyone know a good pair of running / walking shoes for arch support? The only cardio I do is walking my dog and my running shoes are old and suck ass.
Preferably pretty cheap too as I'd be using them for 20-30 mins a day tops
booneman77
Legend
I always thought I needed tons of support but Honestly the best move I ever made for running shoes was going with a minimalist version. I bought a pair of nike free run+ the first yr they were out and they literally changed the way I run. First few weeks were awful and my Achilles and calves hurt so bad but I realized it was due to the way I was landing more on the flat/heel of my feet rather then my toes. Once my running started to adjust itself everything cleared up and now they're my fav shoes. I've gone through 4 pairs from the og free run up til the 4's I have now.
DangerBrain
New member
This^^^ I had all sorts of problems with my feet. After wasting a lot of time and money on shoes that would give me the support I thought(and was told) I needed. I finally bought some NB minimalist running shoes. I slowly adjusted to them by just walking in them gradually increasing the time. It took about two months but all of my problems with my feet are gone and I run pain free today. It turns out I just had some muscle imbalances. The lack of support allowed me to strengthen my feet and ankles.
The Solution
Legend
Swolbraham
Banned
i'll check it out, thanks Bob!
woke up weighing 140 this morning and still feeling lean. i'm noticing my arms look a bit thicker, and as does my back. very happy with my progress thus far.
muscle soreness is fine and could definitely train today, but want to take a day off for the joints, and so i can crush the rest of the week. also let this foot heal a bit. so 3.5 lbs in 2 weeks with magnitropin
woke up weighing 140 this morning and still feeling lean. i'm noticing my arms look a bit thicker, and as does my back. very happy with my progress thus far.
muscle soreness is fine and could definitely train today, but want to take a day off for the joints, and so i can crush the rest of the week. also let this foot heal a bit. so 3.5 lbs in 2 weeks with magnitropin
The Solution
Legend
160 would look good on your frame IMO
Swolbraham
Banned
That's the plan! Getting there slowly but surely. Getting the thyroid in check has definitely helped too. If I can get to 160 in 18-24 months I'd be ecstatic
booneman77
Legend
You need to take a vacation with me... Id have you at 160 in a week ha
Swolbraham
Banned
lmao, i'm happy with how things are progressing though. once hormones are in order, it's game over
booneman77
Legend
Pull hyper today. Back pumps were brutal again during my 8x6 t bar rows. Def gonna start taurine at 3G tonight and keep dosing until this prednisone is tapered off (like 5 more days I think). Workout went well otherwise though. The pump I had after my rear delt destroyers was amazing. Gave a whole new shape to my shoulders and upper back. Love that look/feeling.
Still on the fence about taking tomorrow off or not and just swapping for sat off. Gonna see how I sleep tonight and feel tomorrow. If I do take off I might try to get a massage.
Still on the fence about taking tomorrow off or not and just swapping for sat off. Gonna see how I sleep tonight and feel tomorrow. If I do take off I might try to get a massage.
Swolbraham
Banned
Rest day dinner done right! Red pepper chicken strips fry with jalapeños, mushrooms and green pepper and chicken. Then more chicken breast and some broccoli too. Fettuccine noodles for the win
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booneman77
Legend
Couldn't get in to get a massage today so I'm planning it for next tues. Started taking 3g of taurine this morn and another 3g intra. Hopefully squats wont be too bad today. I decided to lift today mostly because I want to but also I just feel good. As long as the body is recovering and my CNS feels right, I'm just gonna press on.
Random side notes:
-Weight has been holding steady around 185-189 the last week or so. Gonna try to stay here and improve body comp as I feel a bit soft at this weight.
-Pumpkin spice M&M's are a huge disappointment. They have zero pumpkin flavor. That said, I've been eating a few just about every time I'm in the kitchen ha. I just want rid of them.
-November is gonna be a total disaster for scheduling lifting. Weddings, travel, thanksgiving, hunting... prob gonna turn the first half into a mini diet segment and then be full on ready for the thanksgiving-xmas bulk that is inevitable.
Random side notes:
-Weight has been holding steady around 185-189 the last week or so. Gonna try to stay here and improve body comp as I feel a bit soft at this weight.
-Pumpkin spice M&M's are a huge disappointment. They have zero pumpkin flavor. That said, I've been eating a few just about every time I'm in the kitchen ha. I just want rid of them.
-November is gonna be a total disaster for scheduling lifting. Weddings, travel, thanksgiving, hunting... prob gonna turn the first half into a mini diet segment and then be full on ready for the thanksgiving-xmas bulk that is inevitable.
Swolbraham
Banned
So mad. dropped my tub of PeptoPro just now
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booneman77
Legend
Anabolic carpet
Swolbraham
Banned
i'd just bulk and say eff it. keep your surplus moderate and just change your routine possibly? maybe do full body splits 3x a week or upper/lower 4x a week?
booneman77
Legend
I'm almost def gonna change up the routine. Prob to push pull or ppl and just not split strength and hyper. Maybe something like
5x5 for 3 compounds
And 3-4x10-12 for some lighter more ISO type work.
Swolbraham
Banned
Its too late
I initially tried that but my dogs hair was all in it. Feel like I lit money on fireSwolbraham
Banned
Yeah that's prob your best bet. Max strength and some Iso and use the extra rest days for CNS recovery
Swolbraham
Banned
Haha true true. Picking out black hairs while I lift isn't that bad
Swolbraham
Banned
Lmao!!
The Solution
Legend
Dude you have been bulking for like 2 months and you feel soft already? lol come on...
You should not even consider a mini diet next month you just cut for a LONG ass time.. literally over 6-8 months.
booneman77
Legend
Where is sa and wtf are you guys eating?!
booneman77
Legend
It is what it is. Gotta work with what my body does. If that means slowing down the bulking to stay within my goal level of bf then that's what I'll do. I'm not gonna bulk to 20% bf again just to end up losing half of it cutting for months on end. I'd rather slow down and take it easy. Baby steps.
jaces
Active member
Haha I knw a guy , he does labour
Work , man is 6'6 at 131kg and a mean 6pack startd to gym 2 weks ago ,just remembr that in sa u do everytng by hand , and we eat meat al the time so that combo creates a few huge men
jaces
Active member
Haha south africa ?? Place of milk and honey bro
booneman77
Legend
Swolbraham
Banned
Awesome pull session, kept it lighter and focused more on eccentric and contraction points
Weight: 140.6!
Pull Hyper
3x BW WG Pull Ups: x8 x10 x10
4x8 DB Row, 2s descent: 70x8 80x8 x8 x8 > 60x10
3x8 Smith Row - Wider Grip and Dead Stop: 95x8 115x8 x8
3x15 UH T-Bar Row: 45x15 55x15 x15
SS > BB Shrugs: 135x12 x12 x12
Rear Delt Destroyer Set x2
4x8 SA Lat Pulldown, Focus on Ecc: 100x8 x8x8 x8
SS > Face Pulls: 35x10 x10 x10 x10
Biceps Curl Destroyer Set x1
Weight: 140.6!
Pull Hyper
3x BW WG Pull Ups: x8 x10 x10
4x8 DB Row, 2s descent: 70x8 80x8 x8 x8 > 60x10
3x8 Smith Row - Wider Grip and Dead Stop: 95x8 115x8 x8
3x15 UH T-Bar Row: 45x15 55x15 x15
SS > BB Shrugs: 135x12 x12 x12
Rear Delt Destroyer Set x2
4x8 SA Lat Pulldown, Focus on Ecc: 100x8 x8x8 x8
SS > Face Pulls: 35x10 x10 x10 x10
Biceps Curl Destroyer Set x1
booneman77
Legend
Legs power this evening was an adventure... Went in feeling amazing. Energy, focus, all the goods. Totally crushed my squats (6x4) so hard that my legs were trashed for the rest of the workout... Struggled through the back pumps while I did my sldl's and just POURED sweat. Not sure why but I was sweating total buckets. Drank like 70oz of water while I was there ha.
Once I was done with the heavy stuff I moved on to leg extensions and this is where the mess started. First rep I went to squeeze hard and both quads locked up HARD. Just nasty pain in both legs. Needed to keep doing 3/4 reps to keep my quads from locking again but still getting in some work. Added a bunch of partials to truly burn them up.
Leg curls went well but I was really fading toward the end of the workout. Totally soaked in sweat I looked like I fell in the pool. Broke my headphones from all the wet ha.
Finished up with some light leg presses to try to loosen things up a bit. I was terrified to drive home cuz I have a manual shift and was afraid my leg would lock up and I'd wreck ha. Ended up doing ok but man was I shaky.
Got home, showered and then had to eat right away as I was just feeling totally drained. Almost hypoglycemic feeling. Once I ate all was good so now I'm just relaxing and watching my pens destroy everything.
Once I was done with the heavy stuff I moved on to leg extensions and this is where the mess started. First rep I went to squeeze hard and both quads locked up HARD. Just nasty pain in both legs. Needed to keep doing 3/4 reps to keep my quads from locking again but still getting in some work. Added a bunch of partials to truly burn them up.
Leg curls went well but I was really fading toward the end of the workout. Totally soaked in sweat I looked like I fell in the pool. Broke my headphones from all the wet ha.
Finished up with some light leg presses to try to loosen things up a bit. I was terrified to drive home cuz I have a manual shift and was afraid my leg would lock up and I'd wreck ha. Ended up doing ok but man was I shaky.
Got home, showered and then had to eat right away as I was just feeling totally drained. Almost hypoglycemic feeling. Once I ate all was good so now I'm just relaxing and watching my pens destroy everything.
The Solution
Legend
Just being real with you dude. You want to limit yourself to thinking you need to always be X % BF, when in reality if you just enjoy life, enjoy some moderation, and control your surplus you will aid your metabolism, a better rebound, and also finally get some more size on your frame which you lack. I met you, you are a tall guy and have a lot of room you can easily add some size to your frame at almost 6" fall. But if you continually want to resort back to mini cutting, or cutting because of going a week of disaster here and there you just need to cut back the cheat meals or simply make Better choices when eating out. Just because occasions come up does not mean it has to be a total **** fest of food. You can still make decent decisions or limit your portions.
I am honestly saying this because i wish for the best for you. I would rather see you get some more size on your frame for next time you do diet down you will see your abs pop better, you will see better symmetry, seperation and also more muscle on your frame instead of always and constantly wanting to cut back again and again and again and again and you will just hold a skinny fat look for never giving yourself time to truly put yourself into a surplus, control it, and also see your metabolism to its full benefits.
Take for instance i got up to 187 eating 3200 kcals last go around. I am now at 3200 kcals at 166 pounds
I dieted for 4-5 months (a lil shorter than you by a few months) and got down to 1750 kcals, but just took my time, enjoyed moderation 1-2 cheat meals a week, and constantly added kcals, and dropped my cardio and now i am the same weight but almost double my intake.
Just got to be patient and trust the process man... Thats it.. But in the end its what you want, and this is just my opinion. take it with a grain of salt. I thnk you can get a lot more out of your effort if you trusted the process.
booneman77
Legend
I honestly appreciate your opinion on all this and totally respect your knowledge and experience from doing all of the things you've said. That said, I've been doing as much as I can to make these things work for me but I just don't have the metabolism just yet. I've been adding cals every week and slowly but still put on more fat then I would like. Going from 8-9% to 12-14% in two months is clearly too much too fast. If things held for awhile, then I'd agree that a continued bulk would be the right way to go but to add another 5lb of fat over the next month for only 1-2lb max of muscle just isn't a good ratio. The amount of cutting I'll have to do afterwards to undo the gain will most likely just results in muscle loss and further metabolic damage due to the required length and deficit. I'm not concerned so much with getting too soft but rather the ratio of fat to muscle. If I put on another 10lb and hit 200 it's not gonna be 5lb of muscle. I feel like id be better served staying at this weight and working on my body comp for a bit, then working back up again when I see that my body has adjusted to a better, higher calorie count.
Also, for the record I'm barely 5'10 ha. Nowhere near 6'... I was always short. 5'2" until I graduated hs ha.
The Solution
Legend
You do not need to add kcals every week, there is one problem
2nd problem is if you are putting on more fat your adding them too fast, or your eating too many cheat meals or strating from the diet more often than you should (moderation)
if your adding 5pounds in a month your gaining way too fast, that is your problem and resorts back to my first quote above
And again the more and more you keep cutting and in long term deficits the LONGER you will spin your wheels.. you are even admitting it. Listen to yourself.
You will never get here because you always want to cut, so how will this be possible?
not 5'10? You towered over my at the arnold man... and i am 5'6-5'7 on a good day!
booneman77
Legend
Well it's def not the cheat meals because I'm literally tracking everything and haven't gone more then like 10-15kcals over my daily target since I started bulking. A cheat meal for me has just been more of a mixed macro or junky food meal and not a calorie bomb. There's been no drinking, nothing like that so it's literally just a crap metabolism.
Adding the cals had to happen. I was down at 1800 and even now am only at 2600 so it's been rough. I like to eat and in order to be able to enjoy meals out and stuff I had to have more cals in my diet to play with. You can add much slower then 100kcals a week without it being almost pointless.
Adding the cals had to happen. I was down at 1800 and even now am only at 2600 so it's been rough. I like to eat and in order to be able to enjoy meals out and stuff I had to have more cals in my diet to play with. You can add much slower then 100kcals a week without it being almost pointless.
The Solution
Legend
Red flag.
Layne norton when he reverses with most of his clients does not even bump more than 50-70 kcals most of the time.
Dont need to jump in 100 kcal increments or always add food. Thats just your take,
also you say "I like to eat"
but you were the one who went on a 2 week vacation shortly after your cut and ate whatever. I guess that is a "Tracked" Meal and never junky food meals or calorie bombs
Think about what you saying here man.
I was down below you at 1750 and am now at 3200. Slow and steady wins the race.and i am eating a cheat meal a week that is probably far over what i normally intake a day up to 4000-5000 kcals. the boosts for leptin, t3, and hormones aid a ton and have helped me stay leaner and maintain my strength actually get stronger.
but again in the end its how you want to do things, how fast you want to add kcals, and what you believe in
Just showing you there are many other ways to get things done and do it properly
carry on.
booneman77
Legend
Red flag. Layne norton when he reverses with most of his clients does not even bump more than 50-70 kcals most of the time. Dont need to jump in 100 kcal increments or always add food. Thats just your take, also you say "I like to eat" but you were the one who went on a 2 week vacation shortly after your cut and ate whatever. I guess that is a "Tracked" Meal and never junky food meals or calorie bombs
Ha no I wasn't taking about my 8 day fiesta of a vacation... That was a total calorie garbage drinking gut bomb. I settled for a month after that tho before I started bulking though. Stayed low for the month after vacation, then began bumping.
How long did it take you to get from 1750 to 3200? It took me a full 10 weeks to get to 2600 so I can't imagine you went much slower then that?
jaces
Active member
Sounds like the place of monsters and steroids
Haha lol , just google sa rugby players , smalest guy in the team ths year is 92kg
The Solution
Legend
14 weeks and I do not even take half the amount of supps you do though too. You just need to slow down your kcal bumps don't need to "eat more" mentality that's your downfall
booneman77
Legend
Now your info is totally contradictory here.You actually bumped at the same pace i did... it would have taken me 14 weeks to get to 3200.
And for supps, the only thing I've taken since starting my bulk was the 24 days of magnitropin... otherwise its been aminoIV, protein, fish oil only since 9/1/14
The Solution
Legend
I also bumped 500+ kcals right out of the gate from 1750 to 2250 first week, not a 100 kcal bump.
booneman77
Legend
So how is that better then taking it slow? You just preached slow and moderate, 50-70kvals, then said you jumped 500...
kbayne
Legend
He didn't state it, but once you end the diet, bumping calories 15-20% and going from there is usually how most do it to kick start the reverse.
Then bumping carbs and fats 3-5% (3-5 grams carbs / 1-3 grams fat) on a weekly/bi-weekly basis (or going how the body is responding).