Dutch bags. Any BBing questions you may have Ill answer in this thread ..

[the_alcatraz]

again entirely goal dependant
Gernally for bros who want to get large and ripped. check muscle fullness and fatigue levels. when they get too low. you need to force a layoff

I'm 195lbs with 10% BF. I recently started boxing prof. so I knw my BF% will probably go down to 5-6%. I'm doing cardio, abs and workin the bag, jumpin rope, etc..daily...

I'm also a pretty big guy, muscle mass wise...as I'm only 5'7 - 5'8.

I want to lose 4% BF, but don't want to lose any muscle. I'm off the juice because I'll be testing in a few months for a big fight that I have comin up...

How much cardio is too much in that case? dnt wanna over-train, lose muscle, etc...

 

[Wulfgar]

Yes is that bad ? I have a protein shake right before i do it ...

No you are str8. If you want to jack up cal burning make sure too add some BCAA's to that protein shake

 

[calveless wonder]

I always enter in a high androgenic mode and exit in a high anabolic mode. I am a big proponent of phase cycling. Total daily and weekly steroid blood plasma levels will differ for the individual but I can give some guidelines. It is LBM dependant.
I am not a big beleiver in dirty bulking. Worst I ever allow is 2 cheat meals a week. Any bodyfat levels over 12% if you are a competitive BBer or just want to have a good beach bod are unacceptable IMHO

so you never go above 12%? interesting

and can you give me an example of phase cycling?

Thnx brosky. this thread owns

 

[Kano]

No you are str8. If you want to jack up cal burning make sure too add some BCAA's to that protein shake

Thanks bro

 

[Wulfgar]

I'm 195lbs with 10% BF. I recently started boxing prof. so I knw my BF% will probably go down to 5-6%. I'm doing cardio, abs and workin the bag, jumpin rope, etc..daily...

I'm also a pretty big guy, muscle mass wise...as I'm only 5'7 - 5'8.

I want to lose 4% BF, but don't want to lose any muscle. I'm off the juice because I'll be testing in a few months for a big fight that I have comin up...

How much cardio is too much in that case? dnt wanna over-train, lose muscle, etc...

Id stay away from long duration cardio
you need explosiveness in your sport so your cardio should be reflective.
Circuit training would be best. make up a circuit of sandbags, kettlebells, BW shit, jumping rope, etc. blast each station at max intensity for 2 min, rest 1 min. hit it again. Keep that up for no more than 40 min. 5 days a week will get you fuckin shredded and you will keep 90% of your muscle as long as your protein levels are adequate. Stay at or above 350 Grams a day

 

[mendo]

General cutting philosophy has changed quite a bit over the years but has come back to a cyclic carb type program.
Ive tried them all and this seems to be the best way to maintain muscle mass and cut bodyfat most effectively. Ill generally have 3 types of day. A high carb day(3G per lb BW), moderate carb day(1.5 G per lb BM) and a low carb day (.75 G carbs per lb BM). Protein takes up roughly 2.5 G per lb LBM in pre contest mode. healthy fats make up the other 15-20%
The cycling changes as the show approaches. I am a big beleiver in eat my way IN to the show so as the show approaches I have less very low days and more moderate and high days depending on how lean I am.
Cardio changes almost weekly. By and far for the typical gym goer 3-45 min high intensity interval cardio 3-5 days a week is superior. A bodybuilder will vary between that, low intensity long duration cardio and double split sessions. this is ENTIRELY dependant upon energy, carb levels and the " look" the bodybuilder is currently at and after.

T3 is a great drug I use for gaining, cutting and maintaining gains. I could write a book on T3 use, benefits(and risks), protocols, and theories.

What kind of doses of t-3 might you use for gaining versus maintaining versus cutting (assuming all are on cycle of course)? Do you increase protein intake when on t-3 to compensate for wasting?

 

[Wulfgar]

so you never go above 12%? interesting

and can you give me an example of phase cycling?

Thnx brosky. this thread owns

1: High androgen phase weeks 1-4
2: Max anabolic phase weeks 3-7
3: cortisol/estrogen suppression weeks 3-9

High androgen phase:

Dbol Day 1 -2 80MG days 3-4 60 mg
Test enan Days 1-14 200mg ED
EQ days 10-20 200 MG ED

Anabolic phase:
Insulin 7IU 2xd Days 21-42
GH 2iu 2xd days 21-42
t3 50 mg 2 days on 2 days off starting on day 14 ending on day 50

cort/estro supression
.5-1 MG Adex Days 21-63
HCG 1000 IU EOD days 49-53
clomid 100 MG Days 53-58 50 mg days 58-68

this would be a good protocol for the intermideiate BBer about 200 lbs

 

[Wulfgar]

Thanks bro

 

[Jon79]

good lookin out wulf

 

[the_alcatraz]

Id stay away from long duration cardio
you need explosiveness in your sport so your cardio should be reflective.
Circuit training would be best. make up a circuit of sandbags, kettlebells, BW shit, jumping rope, etc. blast each station at max intensity for 2 min, rest 1 min. hit it again. Keep that up for no more than 40 min. 5 days a week will get you fuckin shredded and you will keep 90% of your muscle as long as your protein levels are adequate. Stay at or above 350 Grams a day

thnx a lot bro