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

[superqt4u2nv]

QT
depends how hardcore you are really
Also by and large I think more people hurt themselves than hinder themselves by trying to change too much in the final week.
Fact of the matter is the depletion and loading part of the prep is for MINOR adjustments. Most bbers would have probably done better if they didnt deplete and load at all but instead work on losing more bf.
that being said I am a big beleiver in the bodies water heirarchy.
Broken down basically the ost important water store in the body is the blood and vascular system. 2nd on the big 3 is muscle tissue. laslty in this heirarchy is subQ water.
The key to sub Q water control depends on aldosterone. Obviously estrogen control is hugely important too(for some hardcore girls nolva/proviron stacks alleviated this problem as well as the difficulty most girls have in really drying out their legs). But our main focus is salt and water control, so aldosterone is key.
Beggining 15 days out from the show increase salt intake 20-30%. of course this is assuming salt was never reduced to begin with.The amount must stay high and steady daily. This creates a state where the body does not have to release aldosterone. Obviously the salt will stay in the muscle and the subsequent attraction of water stores there. The sodium-potassium pump is accomodated as well, which during dieting phases, is great.
During this time water intake MUST remain high. 1.5-2 gallons minimum(i personally do 3-4). This helps the body excrete excess sodium.
On thursday night before a sat show, stop water intake(except of course for enough to take vitamins and such). This will force a decrease in blood volume and of course muscle water volume. As a survival mechanism, the body will give up water from the skin and pump it into muscle and blood. The result is vascularity, full muscle bellies and paper thin skin.

As far as carb loading goes I am a huge beleiver in loading with wwhatever carbs you were using during your program. If rice was in the diet, load with rice, yams=yams etc. Ive seen so many people bloat up terribly eating a food that they werent used to. 2 days of loading should be fine depending how flat you were. I prefer 3 G per lb of BW. 50 mg test proprionate is also used with great effectiveness in women(done 2-3 days out, of course some people are very sensitive to water bloat from prop so they would obviously avoid it)
Also 2x a day a mix of 10 G creatine with 75 mg dextrose is very helpful.


:coffee

I am like a camel I hold a sick amount of water it sucks so I would completely pass on the test prop. What if you don't use carbs ala Palumbo's diet I only get them once a week in my cheat meal? My biggest problem last show was my legs never came in right not sure what happen if it was the directic or I was simply not lean enough possib'y even walking too much the last week of prep I think. I am doing Ontatio's which is my provincal the competition is going to be real tough especially if I don't get down to middle weight.

 

[Wulfgar]

so like an hour and a half lifting and 30 min cardio? u dont believe in overtraining?

I am not sure if psychologically you could handle that type of intensity at first. And yes I am a big beleiver in over training.
But remember the actual training itself is more a matter of personal preference, nutrient levels, energy levels etc. If you canhandle 1:30 min of high intensity strength training with 30-45 second rest periods and still have energy for 30 min of HIIT cardio afterwards then you are an epic beast and more power to you

Id stay more within the sets per BP guidelines I gave you and just put as much as possible into those work sets rather than go arnold styleat first broly

 

[Wulfgar]

are you a fan of r.a. salvatore's books?

of course brother
i am also a fan of drizzt, Breunor and cattie brie.
actually i think my 2nd fav character in those books was artemis entreri.

 

[Wulfgar]

wulf - when you perform a lift, do you focus hard on the muscle you are trying to train? or do you focus more on trying to get the weight up, but with reasonable form.

I am all about going to the hardest contraction and pump of the muscle I can.
Id have to say my personal form would be considered "loose" by some standards. But I just want to feel the muscles working the most and try to get the skin splitting pumps and buurns I can.
Bodybuidling not powerlifting right?

 

[Wulfgar]

I am like a camel I hold a sick amount of water it sucks so I would completely pass on the test prop. What if you don't use carbs ala Palumbo's diet I only get them once a week in my cheat meal? My biggest problem last show was my legs never came in right not sure what happen if it was the directic or I was simply not lean enough possib'y even walking too much the last week of prep I think. I am doing Ontatio's which is my provincal the competition is going to be real tough especially if I don't get down to middle weight.

How did you load last time?
some people who really have a major problem holding water I just recommend you dont even do the depletion/loading phase. just keep estrogen levels in check and maybe pop a dyazide or 2 a day or 2 before and cut the water a bit friday and sat morning you know?

the palumbo diet is going to set you up for a massive carb rebound since it is highly keto

you tried shitloading yet?

 

[Raptorex]

Bro - Week 4 M4OHN only (24 mg/day) - no change in diet or activity, I lost 4-5 lbs? whats up...

thanks.

 

[GUARDIAN]

man i feel so stupid compared to all this knowledge flowing out of u. makes me never want to post in the steroid forum again.

how do u handle weak point training? i see u r a big proponent of "overtraining". when i notice something lagging i end up hitting it my normal once every 5 days and then at the end of two other workouts or later in the day i would punish them some more. i always felt u have to punish some weak body parts and give them no choice but to grow.

 

[BlueBird]

This looks PERFECT! I want you to make sure you dont let your muscles get too flat eating as little carbs as you are.Asses your physique in the mirror each sat before your cheat meal to make sure your body is making the changes you want it to and also to asses your energy levels. What is your current BF? Also make sure to get a good olive oil/flax oil/vinegar dressing on your green salad at night.

I could cut the rice cakes out and substitute another serving of the bean/rice combo (together, a complete protein, I thought). I'm not sure what my bf% is, I think someone guessed it was around 18% at 127, 5'6". I'll try the oil/flax/vinegar dressing!-Thanks

For the next 6 weeks your training should change a bit for weeks 1-2 then go into a bit higher intensity 4 week protocol using the High/low days you are currently doing.

The 2 week protocol would be something like this:

Monday: Chest, Shoulders triceps(1 min rest periods at the most)

1. 20 degree incline cable fly( 15 reps) SS w/ 30% incline bench press ( 5-7 reps 2 warm ups 2 working sets
2. Cross bench DB pull-overs(15 reps) SS w/ Hammer strength Flat press (5-7 reps) 2 warm ups 2 working sets
3. Cable cross 1-2 sets 30-40 reps
4. Incline bench front DB Raise 15 reps
Seated DB Press 5-7 reps tri-set 2 warm ups 2 working
Seated DB side laterals 5-7 reps
5. Standing EZ Bar tricep ext(15 reps) ss w/ Cable pushdowns(to failure) 1 warm up 3 working sets

Wednesday Back and Biceps

1. Cable str8 arm Pulldown(wide bar) 15 reps ss/ 2 warm ups
Cable front pulldown(narrow) 5-7 reps 2 work sets
2. Bent over str8 arm DB rows 15 reps ss/ 2 warm ups
70% reverse grip Barbell row 5-7 reps 2 work sets
3. Bent over cable rear delt raise 15 reps ss/ 1 warm up
Hammer str seated row(double) 5-7 reps 2 working sets
4. DB shrug 15 reps 1 warm up
Upright row 5-7 reps 2 working sets
5. Cable rope hammer curls 12 reps
Narrow EZ curls 5-7 reps 1 warm up 3 tri sets
DB double Hammer curls

Friday Legs

1. Sissy squats 15 reps ss/ 2 warm ups
DB lunges 8-10 reps 2 working sets
2. Lying leg curls 15 reps ss/ 2 warm ups
SLD's 8-10 2 working sets
3. Leg Extensions 15 reps ss/ 2 warm ups
Bottom squats(squat ATG and only up 3/4) 10 reps 2 working sets
4. DB 1 leg calf raise 12 reps ss/ 1 warmup
Single seated calf raise 10 reps



the other days just do some light cardio and take the weekends off.

Sounds excellent! I'll start a chart incorporating these for weeks 4 and 5.

For the subsequent 4 weeks we will go back to the original program but we will be incorporating things like compound-isolation sets, cheat reps, forced reps, Double compound sets, Negative-Positive sets, Partial-full sets and a host of other intensity principals.


Let me know if all this makes sense so far!!

I'll have to google this terminology because I'm not familar with most of those.

Thanks again Wulfgar! I'm starting this monday.

 

[Wulfgar]

Bro - Week 4 M4OHN only (24 mg/day) - no change in diet or activity, I lost 4-5 lbs? whats up...

thanks.

it is most likely a drop in estrogen and a shift in your androgenic/anabolic ratios that is making you drop some water weight.
How is your energy? strength? appetite?

 

[Raptorex]

it is most likely a drop in estrogen and a shift in your androgenic/anabolic ratios that is making you drop some water weight.
How is your energy? strength? appetite?

Interesting thoughts, I have been peeing like a race horse so that makes sense.

Energy is moderate, strength is high, appetite is low

THanks bro