+ 18 Are you holding a little water
So over the time I've been here I've learned a lot and tried a lot of different tricks in this game. One of the reoccurring cutting themes I here about is new found water retention. Whether it's from Orals or Nandrolones or HGH. At one point or another you'll experience bloat. So how do you get that shit under control? Fuck it took me a minute to get to the point where I felt comfortable giving a bit of advice. Let me also say that I am not a competitive bodybuilder nor am I aspiring to be one. So the tips I'm going to give you are for the average Joe gym rat or newer TRT/HRT folks.
A lot of folks tend to assume that water bloat is a direct correlation to our estrogen. And yes IMO a lot of the times it is. But really you simply cannot zap all of the water on you with Adex or Aromasin or Letro or for the old school folks Nolvadex. All of them will regulate your E2 but IMO there are much more ways besides AI's to control water. Let me lay a few of them out in simple knuckle head talk. I ain't no Doctor so fuck trying to sound like one:)
The King of all Water retention control! Cardio!!!
Cardio is the biggest driver in zapping the bloat. I recommend a HIIT principle cardio program. Using that set up of high intensity intervals mixed with a slower change of pace you can really get a sweat going and knock off some of that extra water. Here's what I've used in the past.
30 minute sessions 3-4 times a week of HIIT cardio. 2minute intervals of either the stair climber or treadmill(personally id much rather do this at a local park or the streets then indoors on a treadmill) of a moderate warm up pace. Followed immediately into 2mjnutes of high intensity sprinting or stairs.
Do that combo for 30minutes 3-4x a week. Preferably your 5-6th day of cardio you take it easier and hit the stair climber for an hour at a easier pace ideally just enough to get your heart rate up to 135-140bpm.
Next up is vitamins. Getting to know your vitamins is huge for all of us who want a healthy immune system and overall well being including physical and mental health.
Some vitamins are key in assisting the body in metabolizing at the cellular level. Some are also natural diuretics. Having a healthy amount of B vitamins is a key component to assisting the body with metabolism and immune system health. They also help with water retention.
Vitamin C is a natural diuretic and after seeing our Guru Viking mention this to Pankration and seeing the results Pank showed I immediately tried vitamin c myself. Trust me it works and works almost overnight. The key thing to remember is to limit the use at the dosages Viking recommends. Give yourself 5-7 days at those dosages at the maximum. Do not run high doses of vitamin c for long periods of time. You could really mess up your levels over using this vitamin. If u want the dosages talk to Viking or Pank or PM me.
Next up is Apple cider Vinegar. We've all read about the benefits to the liver and heart but folks fail to see the known benefits to folks with weight problems and even diabetes. It is also great for stomach issues because it has antibiotic properties to it. It's is a great piece of the puzzle not a stand alone fix for water retention IMO. 2tsp daily is where I'd start.
Another great addition is Green Tea. The real shit not the pre bottled sugar drink u buy at the gas station. Go to a natural health good store and buy it in bulk. 2-3 cups of this tea will help increase thermagenics and it is a great anti oxidant.
Those are a few of my little tricks I've picked up along the way. Not meant to help the hardcore BBer guys cutting for a show but for us average Joes they will definitely help you out. So before you double or triple your AI dosage give some of these tricks a go.
I'd love to see some other members chime in on what has worked for them in their battles with water retention. Please feel free to spread the knowledge guys and grrrls!
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I always bloat up really bad with water and I hate the shit! Intense cario is the way to get rid of it and keep it under control. But is there some other way than cardio? I hate cardio!
DCHI1Fr sent. Interested in that dosage.
great post +1
Ps. Amazing what that lil search magnifier can learn ya when you take the time ;)
Great post bro. Very useful to me right now.
AnonRight on bro. Hope the results come
Keep slamming that vitimin c
Potassium pills will dry you out as well
AnonGreat addition bro. Sodium and potassium go hand in hand. They counter balance
Each other. Finding a sodium intake like Sea salt which has a proportionate balance of sodium and potassium can help keep water retention from sodium alone pretty well.
Passes 1000.....
AnonLol thank you Sir:) I learned that from my hippy sister.
Give them a vote if you find it helpful.PermalinkAwesome read. Nice to see advice that doesn't consist of just drugs. Thx this will help me a ton.
Very refreshing post!
Lots of water intake, vitamin C, minerals and some good old fashion "sweatin your ass off" cardio, does it for me.
AnonBump
Just read this whole thread again.. and enjoyed the glimpse into a rich,deep thread like we used to create back in the day.... and i must admit i enjoy nutritional/supplementation threads far more than the usual 1G tren ball-swinging bullshit we have to adhere with fkn daily lately.
Good shit Carlos.
Adding this to the "library"....good info on this thanx for the bump
AnonLots of good info on this thread. A must read for guys/girls learning.
good read thanx
Absolutely fantastic post brother..... and fantantasta tastic responses, i am glad the girls got involved on this one because it is such a major issue with women and retention..... great stuff and all the tips are kosher
I just put about a dozen +3s on this thread to members the info is that GOOD.
AnonGlad you liked it bro. When we talked about hitting the forums again I meant every word I said. Glad to see the outpouring of legit responses that are on this thread. This is how it used to be around here:)
In some cases water retention is due to the lack of minerals and salt in the system. In this case, if ANY salt is introduced the body, sensing a lack, will hold on to it creating a situation where water is retained in excess as the body recognizes the lack and wants to keep what it has. This happens more often because in response we tend to cut back even further on our salt in take resulting in even more bloating and water retention. It is good to keep in mind that balance is the key to everything we do. When we are out of balance the body is quite good at reminding us to take a look at what we are doing and fix it. lol.
I totally concur...the best way to fuck up yr system is sodium depletion! i drink celtic sea salt every morning with vitamin C and MSM and i retain zero water.....ppl cringe when i say this bec the media or moronic doctors have vilified sodium meanwhile its actually the conductive part or our cells and is paramount in the maintenance of our electrical system in our bodies i.e. the heart and BP...our cells are primarily composed of sodium.....
back in the day i used to avoid sodium like the plague...fast forward 10 years BP of 70/ 50, resting heart rate of 46, dizziness, skipped heart beats smh every dr wld say what great condition i was in meanwhile i felt like i was dying slowly.....drinking sea salt changed all that...so I dont get the science behind sodium avoidance....but i do understand why eating lots of shitty foods loaded with table salt can cause bloating....my solution for that dont eat tons of processed fast food simple
this is a great example of how the media and doctors are not always correct.. my bp was excessively low as well with low resting heart rate .. all becase I was so anti salt ... lol.. I ve never felt better ... I don't drink the drink but I add sea salt to my diet ... processed foods are a different issue and they are the worst thing you can eat ... next to the fake grains etc.. oooh don't get me started..
Me & you are def on the same page when it comes to the fucked up governance we have now in this country....we could create a forum all of our own that wld be 100 pages long with all the fucked up shit going on! ugh so god damn frustrating and infuriating.
BigBmajI'll join that one.
I agree with GRRRLY.....Keep in mind women and men are completely different in just simple standards. Like women are prone to hold water during menstrual cycles and naturally as child birth up to a certain age is prevalent. So that being said we need to gauge each other differently but in agreement with GRRRL I say the same thing we have to look at the bodies composition and natural genetics to decipher proper sodium intake and retention. I noticed years ago that since I love tuna in the can if I took a spaghetti strainer and ran the tuna under water and then drained/squeezed it my retention/bloat was less then prior. Also better on my heart burn! But I also added grits to my egg whites in the AM and went from using flavored instant to plain 5 minute grits with a dash of olive oil and (Natural almond butter) sounds gross but mixed and fast its great! I also have a hard time with just water so I switched to green tea bags boiled and then put into the gallon jugs for the day. I started shopping for low sodium cottage cheese for my midnight snacks and also started making my own hot sauce instead of the store bought brands (major sodium). I also started making my food in advance in the crockpot so I did not need to buy anything already canned or jarred and made via sodium packaged. I was hooked on canned mackerel and salmon but the sodium is NUTS! I will still eat it from time to time when I know my intake can manage the sodium since it's like 90 grams of protein per can!
i LOVE potato chips ;-) lol.. but the thing with salt and water retention just used to kill me. I got the point where I NEVER put salt on my food or used it when cooking ... I cut out all the salt I possible could and was still holding water.. I did some research and found out that I a heart condition I have is aggravated by the lack of salt and in return my body was going to extreme efforts to retain any and all salt that I was taking in... once I figured this out I ve been able to almost completely eliminate water retention with the exception of being on cycle running decca and or npp...
Plenty of Water / Taurine / High regular dose of Vit C / B6 / B12 and limit your salt intake.
hi guys sorry i come in late but just finished work, so over the years ive experimented with different things to keep bloat and water retetion down, and its done with anti aromatase drugs, vitamins ( mexy u got a good point about the vits crucial to burn fat),aerobic excercise( not to exaustion but to a ponit were u feel u done enough plus a a tip ill tall ulater) and food, there are some foods that make u loose water, people need to that to be sucefull u need to take every little advantage,( asparagus, egg white,etc..
AI, found that a combination of low nolvadex 10mg 2 times a week pluse 12.5mg of exemestane EOD helps me keep a lot if not all water away, have tried to do combos with other combos toremifene, raloxifene, anastrazole, letrozole, and noticed that the first solution just did best over all, paper thin skin also........
Vitamins, ok theres different types of vits best ones for cutting got to be, b6, b12, taurine(never tried but eard a lot of good things to keep water down) and last but not least vit c, very important in the art of muscle bulding, A recent study published in Seminars in Preventive and Alternative Medicine that looked at over 100 studies over 10 years revealed a growing list of benefits of vitamin C.
"Vitamin C has received a great deal of attention, and with good reason. Higher blood levels of vitamin C may be the ideal nutrition marker for overall health," says study researcher Mark Moyad, MD, MPH, of the University of Michigan. "The more we study vitamin C, the better our understanding of how diverse it is in protecting our health, from cardiovascular, cancer, stroke, eye health [and] immunity to living longer."
aerobic excercise of found that my sweet spot is a simple 30 min. 3 time a week on the stair masters does good for me, cause if i start doing more i loose muscle mass, dont want that of found that 3 times a week keeps fat and water down to a very low minimum, once so a video of dorian yates years ago when i first started and he was was sayng that doing weight and cardio in the same session is conterproductiove, well i belive him cause i keep my cardio away from lifting maybe il do my lifting in the morning and then come back at night, also recent study of what dorian was clayming as just come out and it turns out he was right it conterproductive cause the body in the moment of exaustion releases the catabolic hormone and ure body will stop feeding on fat and start feeding on muscle, we dont wont that...
food damn asparugus is a killer diuretic, i eat loads pre contest, greeb leaf salads i love arugula, spinach, kele, and egg whites man i was alway told my coach that egge white is the only food that makes ure skin paper thin and tight, i got to say he was right cause when im 3 weeks out the show all i fucking eat all day is egg whites, and man do i get ripped, when i mean alot i mean i buy 4 big ass tubs of egg withis from eggology, they know me really well, 1 tub will last me 2 days and half, thats a lot off eggs but worth doing............
if u need more info feel free to pm guys, and to carlos ( man im so used to calling u mexy) aniway, kick ass post water ritention in are biz is a problem but theres alot of ways to get tid of it.......... didnt go into the all diuretic lasix etc, cause that is only if ure competing even then alot of people choose to dont use, but u know every is different, the key is to know ure body remember.............
I agree with all this. Great write up Carlos. Green tea works very well especially while carb cycling. As for the cardio, I hear what your saying, but on a bulk I like to spare the HITT till cutting season due to the difficulty of putting on lean muscle.
Greg hit the nail on the head with the more water rids water theory. works like a charm. kudos
Most important is to stay away from high sodium meals. they make me feel like a bloated mess.
Re: Apple cider Vinegar. we supp to dilute this stuff?
Drink water to get rid of water. At first you'll piss like a racehorse.
When your body thinks water is in short supply it conserves and holds onto water like a camel.
When it thinks there is water in abundance, it'll shed excess water it thinks it no longer needs to store.
Everything else is a temporary "trick" Like wringing out a sponge. But as soon as you stop your body will suck up as much water as the sponge can hold.
The solution is to get a smaller sponge. You can do that be drinking plenty of water.
BigBmajWhat do you think about adding trace minerals to your drinking water. I've often thought that the water we drink is too clean and it will rid the body of minerals being so clean. Do you think that drinking minerals would help with a healthy hydrated state?
Boom!
AnonGood shit right here bro
One tip i wanna add here is Sodium. High ammounts of if in your food/drinks makes you hold water
BigBmajTake a hot yoga class. Nothing rids me of water faster. I can see a huge difference in 75 minutes.
I always mention yoga these days and maybe I should start a thread. The more I learn the more it applies to bodybuilding.
In my contest prep I was eating a lot of asparagus and cabbage. Both are natural diuretics.
Taurine and b6 together are great for shedding water...they actually expell salt which can be responsible for excess intra cellular while still allowing potassium to hold fluid inside of muscle cells...the result is similar in mechanism to their prescription counterpart aldactone, though not nearly as harsh. It will have you dried up, crisp and still looking full within a few days...I just realized you already put Vit b but this combo will work great
Anonlove Taurine. I take about 3G whenever I eat mexican or something I know will be packed with sodium or MSG.. Taurine was originally used by veterinarians because it helps our body push the fluids through the kidneys faster acting on the Adrenal Cortex and about 5 other body functions that I won't bore you with lol
Great post up top brother
AnonGlad to see you here Carnalito. Drop a few nuggets for the members man. I know you got a few tricks up your sleeve
AnonThanks for chiming in homie!
Give them a vote if you find it helpful.PermalinkA week of distilled water helps also, any charged particles(minerals) will form a temporary bond inside the body that can be responsible for temporary water retainage
Something similar I do is superset back to back to sweat it out.. nothing crazy with weights.. something like 8-12 rep range and go down in weight if you need to.. I get a serious ass pump and I look like I just got out of a pool with my clothes on by the time I'm done lmao.. to me it's a nice change of pace from just running.. you're still getting cardio.. if you do it right you should be out of breath for sure
Awesome read bro. I think for me cardio had been the key. I do 20 minutes a day on an arc trainer cranked up.
AnonFor sure no question about it. It's why it's the only thing highlighted. IMO the other stuff is to assist the cardio. Definitely the foundation brother
Killin it today Mexy..you're the man! Thanks for the good post
AnonI was lucky to have some really smart and experienced mentors help me out. Hopefully a little bit of this helps at least one person here. All I need is one to accomplish my mission:)
For sure man, it's going to be beneficial to many users including myself. Very cool of you to share what you've come to learn..passin all that info along is what keeps this place goin strong! Keep it up homie