+ 1 advice with abs
info from my previous post:
Im currently five weeks into my first cycle of 500 testE a week for 15 weeks
then weeks 9-15 running 50mg daily of anavar.
I have a BB friend training me and giving me diet and nutrition info.
I have been training for 4 years and never have been able to get the results i wanted.
I am a serious ectomorph as it comes, at 6'5 and starting weight of cycle at 199 probably at about 11-12% bf.
5 weeks in with a solid diet im already up at 218 and thats without the testE even truly kicking fully.
I want to in the future be sitting at 230 at 8% bf, or less.
I train usually 4 days on/ 1 off. I was advised to not do much cardio to get max gains, but i just started this week adding in about 10 minutes of some intense HIT at the end of my workout. I workout heavy lifting usually about 8-12 reps. I destroy each muscle im working out that day. Eating about 4k-4500 cals daily.
idk if its just the bloat, but i want my abs to be shredded, and im getting just thicker, i want to really have my abs showing, should i continue adding in cardio? or should i bulk off of the test til week 9 then when i start running anavar weeks 9-15 just do 45minutes of cardio daily to really shred up? i have a problem with the first place i store fat being my stomach and i hate it!!!
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tread-mThe reason you are not showing abs is very simple...carbs. so you can't manipulate carbs yr round in the way it takes to keep abs once you have them but you can throw in a carb manipulation week once a month and do wonders once you get to the paydirt. Diet of course has to be VERY CLEAN and then you do the carb work. 100 different plans for it but one for expample would be a carb load in the morning with a clean diet all day, cut carbs completely by 2 oclock each day and increase protein in the afternoon. This is tough to do given its your energy source but if everything is dialed in on a high protein diet (clean) and you work one of the carb programs then it works. Many carb programs out there, one of the most complex and difficult is no carbs for 5 days and then eat anything you want for 2. A little complex in that the carb work is doing its job but the 2 days of anything actually keeps the confusion rolling and as well it makes the off carb days twiice as effective given you are keeping the body's clocks and gauges from figuring out whats going on. First one much easier if you don't need a ton of energy for your job in the late afternoon, it can drain you very quick and you will find yourself feeling like a nap but one thing is certain "if dialed in", you will see abs popping up in a couple weeks and then more and more and more and finally little veins popping at the lower stomache etc. The things you mention above help but until you figure out the food controls everything you are spinning your wheels to some degree. There are many other things that can be done in a cycle as well which include drink nothing but water, cut your salt to near nothing, keep estrogen in check with your proper use of an AI in a cutter or clean bulk, so much to this and 90% of it has nothing to do with compounds or the gym. Unless you just have the extreme abs genes you will need the kitchen as your first source of achievment....sucks to be us! Lol. I will again remind you tha your gains came on before the gear had kicked as you put it, tells me your problem is more kitchen than "hard gainer". You eat yr round for the goal, not just on cycle. You can't obtain muscle with one diet and expect to keep it with a different diet, does not work that way for any of us brother.
phil113kgWell said thee Tread. I like the way you stressed that there are many different styles to go by. I'm with you on the carb manipulations cause it fools the body to burn fat while sparing muscles if done right. I would like to add one thing; cardio. I found that it is more effective in the morning before that first meal. Popping some aminos will help or a shot of whey protein will help spare muscle tissues especially coming off an over night fast. Plus a HIT just after training with weights is not an ideal condition. If you must do cardio after weight training then I suggest a tread mill walk at a setting of 4 or a stationary bike at a setting of 2 for 20 minutes or more. Remember that recuperation is your body's first primary objective after an intense session with weights and doing cardio is not advantageous if one wants to put on more muscles. There are many other aspects to look at but this will do for now.
tread-mGreat points phil. Yeah cardio before eating burns whats on you rather than energy you just put in. I forget about that but I know RN (roidnoid) uses it with great success and a few others I talk to. Good stuff brother...
phil113kgGreat to know we are on the same page. Cardio done correctly is part of the whole equation cupeled with an effective fat burning diet. While during my prep I stair stepped the amount of time as I got closer to the week before the comp. Started at 30 min and added 5 minutes every week till I reached 45 minutes and held it there and three weeks out from the final week I started to descend by 5 minutes increments.
is it possible to gain much muscle while on a carb cycle ? Or its basically used to cut ? Thanks
tread-mMy little brother has been running carbs off after 2 for about 3 months now getting ready for some summer competitions and has gained quite a bit of muscle although its mostly net gains given his bf is now down to mid singles and only up about 6 lbs overall. Still a a gain though and you have to figure in the trade off of fat leaving and muscle coming the net gain is much higher than 6 lbs. Its a slow methodical thing though, not something where you can plan on gaining 20 lbs in a cycle and have wicked abs all in one shot....(without really abusing compounds). Its tough for sure but the answer is yes. Again, for me at my age tougher, I work very hard to hold what I have and maybe squeek out a couple pounds of good recomp a year so the carb games are always "some" sacrifice for me. Eat big train big is my thing and since I'm not blowing up the clubs anymore looking for a 9 way with Tread the only male in the limo its cool! Lol i don't need cut abs yr round.
Sound pal thanks, iv done really low carbs (keto) and got good and lean but always struggled to stick with it long enough to see really ripped results, gonna keep carbs (oats) for breckfast and rest of day protein high, green veggeies see where it gets me!
tread-mIt works brother, thing is you will see results soon so its not like you have to wait months for motivation.
hey tread you are the man for giving me such in depth response man i couldnt appreciate it enough! Ya is weird for me im 6'5 currently at about 218, im lean everywhere but have fat on my stomach which sucks. I have letro on hand would you recommending using that? and how much for how long? also im about to look into the carb manipulation but i feel like its hard to get enough calories when doing carb manipulation, what do you feel about sugars should they be totally cut also?
tread-mI'd get some aromasin or adex for that coming later but to the sugar, you're still talking conversion so yes as to cutting it in the manipulation periods or time frame. Such as in the first one, after 2 you simply stay with your proteins and as you wake up in the mornings by day 3 and 4 even but especially by week 2 and 3 its pretty obvious you are melting away stomache fat. Its a pain in. the ass with any carb program though. Many to choose from but its serious sacrifice and any competitor will tell you the carb work as you cut and close to a show is serious work, pain in the ass , hard on the body and joints, its just a lot of work really is. i only cut abs out about once a year for that reason. 8kll run through all the motions, hard cut and lean out and then spend the rest of the year maintaining and trying to add just a little more. My age is part of it, you can't stay ripped and maintain and expect to add something so I don't. I stay lean enough that I never cross the 10% mark but I still have to get to 10% ish to appreciate or I begin to recomp in the wrong direction for my personal goals...being I like my width and in carb cutting mode I have to sacrifice some of that. In your case I really do think you can cut that fat quicker than you think. I think i n fact based on your descriptions the 2 week mark will show you that you may have found some answers. Again, don't expect to have abs cut up and deep yr round without some sacrifice in composition or using frequent compounds you don't need to frequently use. these magazine guys don't look like magazine guys yr round brother. They work cutters between shoots and use short cycles with specific compunds and play the carb games. Before 30 my genes allowed me to stay pretty ripped in the stomach but post 30 it required a lot more work, we are all different so many have to employ that work from a young age unfortunately. I will say, once you get the abs popped and find your sweet spots with carbs it will become easier and easier to make things happen in those areas. I think this opens some new doors for you though as you learn to manipulate your body. Vikeing has done a lot of carb work as well so he may weigh in on this or you could PM him as well for a few more tips. Don't let him sell you any of that bath gear he makes, he makes that shit in an old cat pan man, not sterile at all!!!
Tread my brother you are right on it here! imo drop sugars completely stick with complex carbs just as you mentioned for morning use ONLY also investing in a digital kitchen scale thats weighs down to grams will be the best body manipulation tool ever invested in.
When i start to tear into abs i would take no more than 100 grams of carbs in the AM zero for rest of day,adding maybe a third more in quality proteins to make up the deficit in daily calorific intake,only you will be able to jiggle this figure around as you know if you are on 3500/4000 dropping grams in carbs and replacing with protein will give back the desired daily uptake.
Also jacking up protein will also speed up the metabolism to drawing adipose tissue and in turn assimilating it as fuel which if all done correct leads to major fat burn in a very short time.
Really pushing it you could just as we have suzy b right now at 50grams pr day but thats a little bit extreme unless its for show purposes best thing about getting totally ripped though is once you are there and have learnt about carb manipulation its pretty easy to maintain its just the dail up/down protocol in the kitchen.
Back to humour big T my new name is gonna be BigV Catpan Pharma all the gear is fucking terrible i wouldnt give it away not even to my enemys LOL...LOL.
hey okay well if im looking for a 3500 diet to maintain...what foods you recommend or what would be your exact carb manipulation diets? and times and all? you guys are amazingly helpful i love this site!
brother to save me typing a million words check out this link i think its pretty good,get your head around the basic foodstuffs learn about the calorie count in certain foods then you will be able to work out your own figures nobody but you can do this its all part of the learning game and will stand you in good stead forever when you have this knowledge.
http://www.eroids.com/forum/training-nutrition-diet/whats-for-dinner/bod...
so viking and tread... how does it sound
im 6'5 at 218 currently on test e 500 a week about to start anavar in the next 3 weeks
BMR= 2234cal
TDEE=3,842
what you think in doing a carb cutting, should be my percentages. i want to be eating about 3500 cals daily.
what you think about 150g carbs, 75g fats, 300g protein?
You get that ratio right every single day bro dont get lazy guessing weight of foods hit the scales every single time you food prep,this will become like second nature after a while and you can be confident in what you eat every single meal.
Works like this bro,none of us would just pull up any amount into a syringe and hit that thing up wondering what it will do so imo it is as important if not more so to know exactly how many grams of protein/carbs/unsat/and sat fats we are taking onboard,this is the holy grail of body manipulation/transformation we could all take the most massive amounts of steroids ever but without nutritional knowledge the only place we are headed is backwards.
Believe me brother when you get a result from the work that YOU have put in the buzz is phenomenol and gets addictive,thats why none of us that live this lifestyle could ever jump ship and go backwards that is the magic that makes us constantly looking for more growth or a cut here and there,nutrition is the power with which we can build and carve our bodies without that we are nothing,just worn out my finger typing this so its time to hit the protein and grow a new one LOL
Bye the way the ratio you set down is fine for the job in hand.
your the man viking!!! lol whats your height and weight and carb/fat/protein/cal intake daily like? jw
At the moment i am just touching 230 at 6.0 just finishing a heavy long ester bulk run so just ready to tighten this horse down for summer, plan then will be max 4000 cals with a ratio off 70% p 20% c and the rest in essential fats,keeping strict i can usually rip up in 6/8 wks had plenty of practice over the last 35yrs LOL cant believe its been that long shit now i feel old.
i think most of us do store fat on the belly ' its not really possible to eat 4500 calories on bulk and keep abs for me ' maybe some guys can' but i think its basically bulk up build your muscle in your 15 week cycle ' i know you probab feel bloated and thats what i feel in a bulk ' i think cardio is always important even on bulk 10 or 20 mins 3- 4 days a week ' helps me eat more when i run -increases my appetite ' i dont think you will put on so much fat ' and your body type is same as mine so when you choose to loose fat im sure its gonna be alot easier than building muscle ( ectomorph) do your bulk -gain some muscle and cut the fat later
ya its a difficult decision as summer is almost here...to bulk then cut or just try and do as clean as possible now
tread-mJust go with your "gut" instinct brother. Lol