Pwmp

Not talking about hulk hogan types walking around bench pressing cadillacs.. just solid lifters who have some knowledge about iron, supplements etc?

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CurrentlySober

Everytime I stand up, I lift just over 400 lbs...

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My Dream Gal... XXX

Joshua G

one word: dianabol.

Harmon

Choopa Phil lifts

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Seth Manson

You'll have better luck finding Weight Watchers here than weight lifters

Nicky

Currently I lift ~1,5h four times a week. Trying to come back from a long time off though. Did a 445lbs deadlift yesterday so It's going in the right direction

Supplements: whey protein, BCAA, L-Glutamin and a PWO

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CaptainHowdy

I levitate ...

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Pseudonymous

yep i do.

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bronco67

I lift twice a week. Just the big three... Squats, deadlifts, bench in the heavy range.

It's really all you need. I see guys swinging weights every which way with all of these complicated exercises and machines. I've been sticking with basics, and maybe some pushups or pullups to finish my workout and the superhero body is forming.

For supplements, I like Carnivor beef protein.

I do sprints once or twice a week for cardio and intermittent fasting most days.

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PR_Glen

what? you don't work out your back and shoulders? If you ever wonder why you can't get past 200 lbs that is why... I don't do isolation either but if you aren't doing a shoulder press or weighted chinups you are just jerking off in there...

Bodybuilding.com - What Is The Best All Compound Workout?

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bronco67

I do incline dumbbell presses once in while, but that could be categorized as benching. My shoulders look pretty good.

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SmutHammer

Yeah I never worked my back either and my shoulders were getting to big.

I would just go with creatine 189, whey protein and lots of water. nothing else really needed. oh yeah, eat chicken!

Choopa Phil

I've lifted a thing or two in my day. What type of info are you lookin' for?

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Grapesoda

I use this: •Testosterone-Cypionate (Moderately Large Ester)
and this: https://www.norditropin.com/

Choopa Phil

That norditropin is a pretty penny. How many IU's a day?

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Pwmp

Ive been lifting for a while.. dead lift around 400, bench 220 or so.. my thing is I'm 6'2 and 290 right now. Im not some beer belly porn slanger lol but ive got about 50 lbs i need to cut. Everybody i talk to says eat 4,000 cals a day to bulk up.. im like 290 i think im already bulked up, i just want to cut up some.. I been on about 2,000 cals a day.. mostly protien foods.. eggs and sasuage for breakfast, beans cornbread for dinner, very small snacks in bewteen(fruit, tuna, veges) sup. wise I take the 6star creatine, whey protien about 90 grams a day (on top of the 50 grams from food)

On lifting everyone says lift one day, take the next off and so on.. for muscle recovery.. the average person that would make sense.. I sit in my office daily from about 8am to 11pm working on here, so it seems to me that that would help muscle recovery somewhat where i dont do anything with my muscles other than type. I lifted a hour yesterday heavy lifts bench, heavyweight squats and some curls.. arms was jello when i was done.. today, arms feel fine, not much pain and feel like i could go right back and lift another hour no problem... all i get is if you lift daily, you wont gain shit muscle or cut wise.. any useful imput here?

fuck.. that was way long.. nobody gonna read all this lol

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Choopa Phil

Well the first thing I'll point out is your calories are pretty low for your size. I cut on around 3600 at 180lbs. Beans and cornbread for dinner is horrible too...carb city. 140G protein/Day is WAY too low for your size.

If you could list out your daily diet that would be very helpful. Also include any workout routine you currently do. If any muscle group feel fine after hitting them the day before youre not training properly. I train 4-5 days a week about 90 minutes per session. 1 or 2 main muscle groups per workout. Eg. back/bis, chest/shoulder/tri, quads calves, hams calves, and a clean up day where I hit side/rear delts, traps, and arms

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kittykatt

will the real Jeff Dillon please stand up?

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Phoenix

Are supplements really needed? I am asking because i have been thinking of adding to my diet.
I have dropped 5kgs over the last several months.
3-4 times a week. Always a push and a pull.
chest and biceps
back and triceps
legs shoulders.
My weight is not dropping as fast as I'd like but my stomach is smaller. Arms chest back legs....bit bigger and harder. I am getting stronger for sure.


I have been thinking of adding a protein shake..something mixed with glucosamine.
So if you guys have a favourite one, preferably sold at Costco because they have Costco over here. Let me know

Started @ 102kgs...now 97kgs.
on the way to 90.

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Dugan

I've been back at it for a month now. Had about a 2.5 year hiatus and weighing in at 210 currently.
Muscle memory is a beautiful thing though, I'll be back in pretty good shape after another 30 days (5x a week). I've started doing legs this time around, haven't really done legs (proper lifting) in about 7 years so it's pretty cool to feel like I'm getting in good form all around.
Only upping protein intake so far and cut out fast food. Protein is easy, who the heck doesn't want a milk shake every morning? Adding in Glucosamine in the next few weeks as I start lifting heavier.

Morning Shake:
Scoop of protein, 2 cups milk, 1 large tablespoon organic peanut butter, half banana, 1.5 cups cubed ice...delicious

Dugan

Gold Standard Chocolate from Costco...$60 for 6 lbs.
edit: that's U.S. price though

Phoenix

Sweet...pun intended.

Looking it up now

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Grapesoda

IU is such a mystery .. doing .3 ml twice a week... the pen holds 1.5ml and cost a bit over $500 usd

Choopa Phil

Dont pay attention to the scale pay attention to the mirror and your measurements. As you gain muscle you are going to gain weight since muscle is much more dense than fat. Stick with a protein shake or possible intraworkout carbohydrate based drink such as Karbolyn. Take 50G carbs intra workout and 50G immediately after along with a protein shake.

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Choopa Phil

Seems like a very small amount...what benefits do you see from that?

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Pwmp

my diet is the same daily.. 3-4 eggs for breakfast.. with 2-3 sasuage patties.... thats about 11am... around 2.. ill have a protien shake... just whey 1 scoop.. around 5pm i'll eat about 3 servings of beans with a reg size slice of cornbread.

my work out routine... after i get warmed up.. I start out lifting heavy my max to about 5 reps.. ill go do some curls 10 reps... then 10 squats.. back to bench pressing i'll switch the weights up from 100 lbs for more reps and move higher in weights with less reps.. slow lifting.. i got from bench, curls to squats.. some dead lifts mixed in... usually a hour at a time, i'll get around 150 reps on benching, 50-60 squats, 50-60 curls.

I finish up with a protien shake right afterwords with some creatine.. daily creatine nitake is about 15gs

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Choopa Phil

Your diet is really not good at all. Beans are all carbs and some protein...you need more protein and less carbs. More meals, more calories. I am not kidding when I tell you my girlfriend eats more calories than this and shes 95lbs @ 4'8 , haha! You also need to get an actual workout routine down pat. You're all over the place with both your diet and training. 15G's of creatine is WAYYY too much. 5g's max a day after you have reached saturation levels (about 7 days). I guarantee you lower you creatine dose down to 5G and you start dropping some water weight. IMO you dont need any supplements..the only supplement you need is more food.

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Choopa Phil

Here is what I follow on a pretty strict basis with some slight deviation

Meal 1:
1.5 scoops protein (Mixed in water) or 10oz liquid whites
1cup oatmeal OR 4 slices Ezekiel bread OR 1.25 cups rice
¼ cup berries (black/blue/rasp) (OPTIONAL)
2 Fish oil caps

Meal 2:
8 oz Steak
1 cup green veggies
Digestive Enzymes

Meal 3:
6-8oz Chicken or tukey or tilapia
1 cup jasmine rice or 8 oz yam

Meal 4:
8 oz chicken, turkey, or tilapia
1 cup green veggies

Meal 5:
1-1.5 hr before workout
6 oz Chicken or 6 oz tilapia
8oz sweet potato OR 1 cup jasmine Rice (10oz or 1.25c on legs and chest day)

TRAIN AS INTENSE AS POSSIBLE-- intraworkout (during) 1 scoop Karbolyn (50G Carbs)

Meal 6
:Immediately POST WORKOUT::
1.5 scoops Protein
1 scoops KARBOLYN

1 HOUR LATER

Meal 7:
10oz liquid whites or 8 oz tilapia
1 cup any green veggie
2 fish oil caps + 1 serving natural PB

If still awake::: another meal is okay must be 6oz tilapia OR can of tuna (plain)

SLEEP

NOTES:
-Fluids - Must have at least 1.5 gallons of water per day (count the Green Tea as water). Stay away from fruit juice. Keep the sugars low to zero. Diet Soda is okay once a day
-Splenda, truvia, mustard, hot sauce, sugar free ketchup, and seasonings are all okay
-CHEAT MEAL—1-2 cheat MEALS per week

Keep in mind im also over 100lbs lighter than you.

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Choopa Phil

My old training split:

Back
1. Lat Pull downs to the front– 2 sets 10-12 reps
2. Close grip lat pull downs- 2 sets 10-12 reps
2. DB Rows or barbell - 4 sets 10-12 reps -
3. Heavy deadlifts- 4 sets 8-12 reps
4. Seated close grip Cable Rows 4 sets 12-15 reps - Squeeze for 1 second every rep (Do wide grip nxt week and pull to chest instead of belly botton.)
5. Hammer strength high row- 3 sets 10-15 reps
6. Shrugs- 5 sets- 10-15 reps (Any style)

Chest
Incline Bench press- bar or dumbbell or smith machine—4 sets 8-12 reps
bench press- bar, smith machine or dumbbell—4 sets 8-12 reps
Dips- deep—legs pulled back a bit- 12 reps
Cable flys- 2 sets normal form, 2 sets down and around, 2 sets from bottom 15 reps
Ledges- lay on flat bench---hold DB;s in a press postion over your forehead. Then to a fly motion. So its really hitting the ledge of the upper chest

Legs
Leg extensions- 3 sets warmup
Squats (deep) 5 sets 8- 12 reps
Leg press 4 sets 10-15 reps
Lying Leg Curl 4 sets 10 to 12 reps –Squeeze for 1 second every rep
Stiff leg Dead lift with dumbbells 4sets 10-12 reps (Focus on Ham stretch—Not so much the core/top of the movement)
Leg Extensions- 3 sets- 2 heavy sets and 3rd set will be a drop set and burn out til you cant take it.
Seated Calves –-4 sets 10-12 reps

Shoulders
Exercise to be performed in order
1. Seated Dumbbell Press (or Smithmachine shoulder press) 4 sets 10 – 12 reps
2. Standing side lateral raise - 5 sets 10-15 reps
3. Bent over rear lateral raises (Dumbbell, cable, or pecdeck) – 4 sets 12 - 20 reps – keep arms in natural bend. It’s a short control motion
4. Wide grip upright rows - 4 sets 10-15 reps
5. Dumbbell front raise- 4 sets 10-12 reps
6. Barbell shrugs- 4 sets 10-15 reps. (Squeeze at top for one full second then let it stretch)

Arms
(Switch the order up every week with arms)
Tricep pressdown- straight bar- 2 sets 12 reps; rope 2 sets 12-15 reps; reverse each arm 2 sets 12-15 reps
Overhead tricep extension- 3 sets 10-12 reps
Dips- on dip machine- 4 sets- 12-20 reps
Skull crushers or Close grip bench press- 4 sets- 10-12 reps
Alternate dumbbell bicep curls- 4 sets—10-12 reps each arm
Preacher curl (machine or free) 3 sets- 8-15 reps
Barbell curl 3 sets—wide, neutral, closer grips- 10-12 reps
Hammer or reverse curls- 3 sets- 8-12 reps

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Grapesoda

energy, mood... etc... more for maintenance due to age than anything else.. in combo with the cyp twice a week.... I have scripts for this stuff

Choopa Phil

I figured as much as per your dosage. Those pens go for some serious coin if not covered...what is your HRT cyp dose if you dont mind me asking? Would love to get a script in the future haha

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VladS

Who can hook me up with some quality Anavar?

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xXXtesy10

bro we all about mma and lifting here. what you need?

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Pwmp

already got some good tips.. just now need to know whether to work and lift daily, or do one day on one off

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pornmasta

i'm curious to see the real photos of the members of this forum...

Choopa Phil

How about 2 on 1 off, 3 on 1 off?

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Pwmp

that sounds like a winner.. Choopa thanks for your input all thru this thread.. you have helped more than the god damn body building Prius pressing roid freaks around here and the gym have.

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Grapesoda

my dose is 200 mg or 1ml a week however I'm doing a bit more.... before obama care the 10ml bottle was $20 now it's $198 or something..... no coverage on the nord pen...full price is like $498 or $529 can't remember... it's hard to get scripts for that stuff... really need to pick and chose the dr's

Choopa Phil

Anytime man! Check back in with your progress and if you have any more questions let me know.

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bronco67

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aka123

My fake tattood arm at the summer of 2013.

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arock10

any tips for home/free weight workout?

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Sup

fetishwealth

my fave workout at home is....

1 continuous motion With two 50 lb bells x12to15 reps for Five sets

squat > straight leg lift > curl > Arnold shoulder press.

That gets your blood pumping.

mix with some push / pull up and you got a killer pump in less than 30min Wiwith 1 set of dumbbells

slapass

Make a routine where you lift for different parts. The current thing is 7 days off. So do legs, arms and core. Then do cardio or something else on off days. Lifting too much is anti productive.

Mobius Matt

Anyone do HIT/Heavy Duty training, like Mike Mentor/Dorian Yates style workouts?

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Phoenix

I think after reading this i need to start eating more. I will try to add one more meal of a protein mixed with veggies. This weekend i will pickup the whey protein also.

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Pwmp

Upped my calorie intake today going to stick with it. meat and some veggies, can of tuna chicken etc. at 180g of protien now and sipping off my last shake. got ballsy lifting and put 220 on the bar.. was able to break it, bring it down and rack for 1 rep. Not sure how eating more cals & meals (even if they are mostly protein based) is going to help me cut weight but everybody ive talked too says thats the thing to do lol. if it dont work fuck it back to the drawing board

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bronco67

Do whatever adds muscle.

Adding muscle is the key to everything. It takes seven times the calorie expenditure for your system to maintain the same amount of muscle vs fat. When you have more muscle than fat on your body, you burn more calories when you're not in the gym.

This is not a situation where you're going to "lose a few pounds" in a couple of months. This will take a couple of years, but the results will be close to permanent unless you choose not to do the little required to maintain it.

Two years ago, when I was out of shape I weighed about 196 pounds. I wasn't obese, but my midsection was round and I was beginning to develop a good set of man tits. I had been working with weights off and on since I was a teenager, but basically just swung around the same poundages every workout. I started focusing on proper form and progressive overload, and now I'm in the better shape than I was at half my age.

My weight is only 2 pounds less than when I started as a flabby guy. The best advice I could give you is to not focus on the scale number. Use the mirror and a tape measure to gauge your progress.

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aka123

Pull-up bar and two hand weights (not fixed weight) will get you far, in addition to exercises where you don't need any tools. Most important things are consistency and rest, so make things as easy as possible for yourself (within reason of course), so that you will actually do the exercises, and exercise only every other day at the hardest. I suggest resting "totally", not like many do; as they do upper body one day and legs at the other. Your legs or upper body are not separated from your body as a whole. You have to get rest.

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Nicholas FirstMobileCash

Insanity. it's all body weight and the people who I know did it properly for 2 months got in great shape. I bought P90X a few years back to get some evening workouts in at home, but without a chin up bar there's a lot I couldn't do. Nice programs though, anything based on intensity is a great workout.

I still prefer the gym, but don't go too heavy anymore. I'll switch up my routine every time I go and only follow a pattern for 2-3 weeks max.

I love push/pull splits. And it gives you that nice 2 on 1 off ratio.
Lately I've been doing 3 day splits: Bi/TRi, Legs/Core, Chest/Back/Shoulders. I'll throw in some steep uphill walking if I have time. Great cardio workout with minimal muscle loss.

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