Bodybuilding Classic Physique Division Offseason log
You know you who it is already. Can't recall my old password or even what email I used so here we are. I promised I'd start logging if legend n1h did. So that's why I'm logging.
Short term goal:
Successfully formulate a relatively optimized and easy to adhere to offseason diet model. In terms of food selection, I am more or less following Chris Tuttle's recommendations. Our very own BGP has been getting some free diet stuff from Chris since he has a full client load but will send a handful of emails to people for free if you ask nicely and want help. If you don't know who that is, go on youtube/instagram and see the man's work.
Remain injury free, which is easy with my new exercise selection which loco would describe as "leg press and lat pulldown 4 lyfe"
Adjust to a more strictly bodybuilding programming style as opposed to a "powerbuilding" style.
Here is the medium term goal:
2024 summer on stage in classic physique division at a level that would be competitive for winning a pro card. Winning the card itself is immaterial for the medium term, it'll happen when it happens and I will be patient.
Possible obstacles to this goal are gym closers due to continued zero covid policy, possibly moving countries and being unable to focus on prep in the interim, or international political disaster. All of which are legitimate risks.
Ostensibly we will start competition prep late winter 2024 and do a very long slow 20-24 week prep where I never need to bring carbs lower than 200g/day.
Long term goal:
Compete in one professional level show in the classic physique divison in the next 10 years. Don't really give a **** about placings.
Natty: No. Test, deca, mk677, humalog, cjc with 1295 with DAC, berberine (although the last one is both a PED and a general health supplement). Low doses. high dose AAS are massively overrated for hypertrophy, the real magic is the insulin and gh (or gh secretagogues in my case). less than 1g of injectables with PEDs that work on the IGF pathway is much better than 3g of injectables, for example. I'd advise anyone who wants to go down the PED route to incorpoate gh or gh secretagogue peptides along with insulin while they are still taking 1cc of test per week before you ever add any other AAS or increase test dose. You can keep your AAS doses much lower if you actually address this very critical muscle building pathway rather than solely relying on AAS, which are harsh... man...
No prep drugs or harsh AAS until the aforementioned 2024 late winter date.
Diet: High carbohydrates with carbohydrate cycling (2 high days the day before my 2 leg days, 1 low day on the day off, 4 medium days per week offseason), moderate protein around 1.125g/lb of bw, low to moderate fats. I tried a high fat Palbumo approach in both offseason and precontest this academic year. It was a ****ing disaster; this is a terrible way to diet for bodybuilding. Although if somebody is not trying to look lean/dry/hard on stage and maintain athletic performance in the gym, it'd be a great diet to follow because antecdotally it can lead to very high compliance for some individuals because it just destroys so much of your physiological cravings and lowers appetite considerably. Somebody like the apple-pied obese woman who's username I don't even remember might do well on this because she could probably eat 80/20 ground beef bunless bacon cheeseburgers twice a day for an emotional high, not feel hungry the rest of the day, and have only consumed like 1800~ calories daily.
More detailed post with training program and food log to follow. I'm a busy man.
4 months. Before you shout “steroids！” he had already been enhanced 7 years and benched 172.5kg at 100 before we started.
Still coaching for free. Other coaches will get you less shredded with more needless suffering. Pivoting more toward the hardcore crowd, not the first 3 years of training crowd.
as one dude who has been on the whole pharmacy - massive eternal respect to that ****ing physique.
woah, i'll start looking into very simple and easy to follow programs
my main problem is when i look at programs i don't know what half the exercises listed are so instead i'll be like "today is a shoulder day" and hit the machines that have shoulders highlighted on the chart
woah, i'll start looking into very simple and easy to follow programs
my main problem is when i look at programs i don't know what half the exercises listed are so instead i'll be like "today is a shoulder day" and hit the machines that have shoulders highlighted on the chart
Day A
Hamstring curl
leg press
incline db press
pullup
machine row
ez bar bicep curl
tricep pushdown
cable hip height side delt machine
Day B
Leg extension
Paused SLDL
flat db press
machine fly
barbell row
pulldown
cable curl
tricep pushdown
cable hip height side delt machine
1-3 warmup sets for each lift. 2 working sets for big lifts, 3 working sets for small lifts. Train a few reps away from failure on everything. Quads 12-35 reps, hamstrings 8-20 reps, arms+delts 12-25 reps, chest+back 8-15 reps. Arms+delts do as a big triset without much rest. Chest+back can do superset but with long rest if you prefer. Legs do on their own without any supersetting.
One top set at a given weight and then keep the weight and do another set with fewer reps OR one top set at a weight then drop down in weight and do a set of more reps. Both are fine. ABABABA MO/WE/Fri.
You're welcome.
(no this is not my coaching)
as one dude who has been on the whole pharmacy - massive eternal respect to that ****ing physique.
Figuring out how to use pharmaceuticals correctly in a way that minimizes side effects, negative health impacts, and impediments to one's daily life is one of the most important parts of bbing and of coaching. In the era where you competed and even still today, a lot of protocols are just throwing tons of crap at the wall and seeing what sticks with regard to contest prep. It's really bad in Europe and Asia, but Anglospheric coaches, especially the British, are realizing that you don't have to be a walking pharmacy and feel like crap from PEDs to get this kind of look. Nowadays, there are lots of smart coaches who have paired down what compounds are actually having the important impact and what is just crap being thrown at the wall creating unpleasantry and side effects.
Clen never went over 40mcg. No thyroid meds were used. The only 3 anabolics we used were test, masteron, and winstrol with winstrol being the last 4 weeks only. No formal cardio was done, but he did do BJJ 1x/wk. Very large step count at a brisk pace, but no stairs or treadmills or anything boring like that. I wanted him to do 25mg/day of trenbolone, but he has a history of getting into conflicts with the wife so we agreed we'd just skip the tren both this time and when it comes to contest day later in August.
We've been off the diet around 4.5 weeks now and he's just hit 140kgx11 on comp bench weighing 93kg in the morning. His previous best was 140kgx12 at 104-105kg. So he actually got stronger on the diet once glycogen had been filled back out.... I basically handled his rebound the way I was supposed to handle my own but failed this summer.
To clarify what I mean, in the 90s and up until the late 2010s, lots of coaches just throw in the kitchen sink in a contest prep cut. This resulted in people looking really good, but the coaches and athletes were unsure of what drug is doing what. But after some theory crafting and trial and error, people started to realize certain things were contributing a lot less to the look than previously thought while other things were contributing a lot more. Trenbolone, halotestin, anavar, and proviron weren't doing all that much. Masteron and winstrol were doing a lot of the work when it comes to pure cosmetic effect.
Masteron Enanthate is now basically the most popular compound in enhanced bodybuilding. Good anabolic effect with very little androgenic activity, very nice cosmetic hardening effect, stops estrogen from binding at the receptor site in breast and a few other tissues but doesn't actively lower estrogen so estrogen can still exert its positive effects on sex drive, mood, and neuroprotective activity. It can cause shedding/balding in some users, but it's probably the safest compound out there. You don't "feel" it in the same way you feel things like tren, orals, or test because it has so little androgenic activity; you don't get the nice fullness, water retention, or acute increases in strength. It's just there working quietly in the background building extra muscles from your training.
Primo is similar, but its easy for low estrogen converting people like myself to accidentally crash estrogen and feel really bad on primo. Primo acts as an AI rather than blocking estrogen at the receptor sites the way masteron does. But for a normal person who converts at a normal or higher than normal rate, primo is often even better than masteron. A lot of steroid noobs are like 'OMG YOU'RE ADDING ANOTHER COMPOUDN1!! TEST ONLY IS SAFERRR!!!!!" but usually pairing your test with one of these two ends up reducing the amount of side effects you have, not increasing them.
phd lectures to kindergarteners who have not yet mastered fingerpainting.
Test and var as the only anabolics. Masteron was causing hair loss so we dropped it. 4x/wk lifting upper lower (I had him on this split months before I myself used it), 2x/wk bjj, stepcount started around 10k and has risen up to 17k. 0 other cardio. Some acne after adding anavar and we're going to take care of it with isotretinoin in a low microdose.
Carved out of granite. Clen just now up at 80 but was 20-40 most of the cut.
Jesus - both those dudes look incredible, but this guy is ****ing shredded.
well done for the impact you've had on him
Tbh the women thing is going very well. Albeit I’m chasing women in the early 40s and up age group. I’m really not interested in messing around with women that have any interest in wanting kids and even really women with young kids. And having 18 and 17yo daughters….I’ve just trained myself not to lust after the sib 25 ones
Red pill grifter voice:
Listen man, the best revenge for a breakup/divorce is to BANG HOTTER WOMEN. You gotta get shredded with veins in your crotch and penetrate 27 year old 5'1 105lb c cup vietnamese hotties while your ex-wife and her dipshit therapist are diagnosing you with various disorders to explain your "controlling" behaviour and she's on 4 psych meds at once ballooning up to 200 bills with no hope of remarrying or having fluid exchange with another attractive members of the opposite sex in her life.
You know where to find me when it's time. Why settle for being 18% bodyfat and women in their early 40s? lol
Good Christianity voice:
Discipline, revoking material desires and hedonistic pleasures, embracing suffering, and the meditation of hard physical exertion bring us closer to God. Undoing the damage of the satanic hormonal environment you were raised in as an anglospheric denizen is a holy thing, not something to be shamed. Come to me, my child, so that you may strengthen your relationship with our lord and saviour, JC.
It was. I'm not sure if he is dishonest as a learned skill or a heritable skill. Being brown puts him at an obvious heritable IQ disadvantage (lol science). But is being a liar something that is heritable? Hard to know.
It's always projection with you MAGA types isn't it?
I've got a moment so, let me help you with your "summary".
If you want a quick summary:
1) Allegedly read 1984 but apparently didn't know what the capital letters indicated proper nouns.
What actually happened: Themp claims it's obvious I didn't read a book (which we both know he doesn't actually believe, but he's honest, right), because I didn't know the definition of something in that book. Of course, I pull out the book definition, at which point he says "No not that definition, this one that doesn't make reference to the book". Themp's not quite dumb enough to fail to realize the obvious contradiction at which point he starts shifting some goal posts around. To be fair, it's some elite goalpost shifting.
2) Repeatedly lied about addressing a post in LC. Think it took him 6 posts to quasi-admit he was dodging? Clearly spinless shitskin behavior.
LOL "lied". "Dodging" is especially LOL, because if there one Melk is known for it's "dodging"
I addressed it. He didn't see it. Went on a diatribe about how I never responded. So I addressed it again in greater detail. Then it all ends in disappointment when my answer was not what he expected.
Oh, the best part, is that I asked him something repeatedly that he never really responded to. Maybe quasi-responded at best. He of course never addressed it. See, if he does it, it is totally fine! Smart move though. He was basically agreeing with me and lacked the reading comprehension to understand that.
3) Blatantly doesn't understand science. Including a comical misrepresentation of the current state of skin color/IQ research. (Some part is obviously heritable even by our current comically biased research.)
LOL, dude posts a cite from a guy who has known white supremacist ties as if it is the gospel truth. Ignores sourced info that I post. But I'm the one who doesn't understand science. GJGE.
Ya, that's kind of a text wall. That's the thing about spewing bullshiet. It's much easier to spew it than it is to sift through it and sort out the true bits. Hence, the text walls. Apologies again, Emoken.
LOL, dude posts a cite from a guy who has known white supremacist ties as if it is the gospel truth. Ignores sourced info that I post. But I'm the one who doesn't understand science. GJGE.
.
An author having white supremacist ties does not make something untrue. The Nazis were the OG white supremacists and had a far more realistic understanding of human beings, heredity, genetics, and ethnicity than modern woke leftists do. Just because someone is morally reprehensible and some of the things they believe are wrong does not mean you can dismiss everything they believe.
The truth about ethnicity and race is out there in the open; whether you react to it by going down the ethno-supremacy route or a more sane and rational route (ya'know... treat people as individuals who can still individually deviate hugely from the means of their respective ethnic groups and don't try to engineer society such that all outcomes are equal across ethnic groups and attribute all differences to systematic discrimination and demonize white people as some sort of conspiracy to oppress and subjugate everyone else while saying its impossible for non-whites to be racist) is up to you but that doesn't change the truth that group difference exist and genetic differences explain some non-zero part of these differences.
Melk, I don't want any more posts from you in my thread unless you post a pic of yourself with visible abs or a video of you squatting 2ppsx10 atg.
FRankly, that goes for anyone who posts political content. If you haven't controlled your own life sufficiently to achieve these two very basic health and fitness milestones, you have no right to an opinion on the way the world "should" be or how coercive political power "should" be wielded.
back to HC about BODYBUILDING and not some silly trump nonsense:
echoing what I was saying earlier in this thread. Nandrolone is mostly done in high level bodybuilding these days. It was part of steroid culture and cycles for decades but after better communication via the internet and people actually accessing the research done in decades past regarding the drug, we're kinda realizing that it's not worth the squeeze and things can be done in a safer, more comfortable, and healthier way.
A "standard" offseason cycle for big open bodybuilding amateurs was like 1.5g test 800mg deca per week, possibly with an oral or tren on top. I can't imagine being on a stack like that... sounds incredibly uncomfortable and quality of life reducing.
Red pill grifter voice:
Listen man, the best revenge for a breakup/divorce is to BANG HOTTER WOMEN. You gotta get shredded with veins in your crotch and penetrate 27 year old 5'1 105lb c cup vietnamese hotties while your ex-wife and her dipshit therapist are diagnosing you with various disorders to explain your "controlling" behaviour and she's on 4 psych meds at once ballooning up to 200 bills with no hope of remarrying or having fluid exchange with another attractive members of the opposite se
it may be my turn to EMO the thread up.
ALL of my friends are saying the same thing to me - I just spent a long weekend with 3 of my closest friends (all married) and they're all super disappointed in me for not being out there slaying. I was very active with the women when I was in my 20s and I think they were all expecting more of the same since I separated.
the truth is, that I actually want a girlfriend. Being married to an addict is way lonelier than being single in so many ways and so I actually feel like I've been single for like 5+ years. And then to answer the next part...in the same way that me or Monte or others might say or think things that come across as Super annoying boomer stuff to you well...so women in their 30s are often in a really different place in terms of attitudes to life, values etc. Not to mention the thought of one of them wanting kids or having a young kid is ****ing terrifying.
I have done some rooting over the last 3-4 months. All of them were gym fit and very lean and that was great in itself. Mainly in their 40s but one was 59 and was honestly the fittest and best body by a mile. Unbelievable stuff. But I've walked away from quite a lot of others as soon as it became clear they wanted a boyfriend because I'm just not prepared to lie about it.
I am doing very well with a mid 40s Brazilian surf girl from my village who is a smoke show and a very nice woman. No sexy time yet but I'm hoping that one develops. If it doesn't I'll keep looking while also rooting, but it'll be 40-50 range I'd guess
Guy,
lolled. It has been years since I've had "visible abs" to your definition. I'm at a point where I'm happy I can totally see my weenus without leaning over. (jk I still have ab definition, just not to the point where I feel it'd pass your test.)
I'm not even sure what 2xpps even means. But considering I stopped back squatting prob 10 years ago, I prob won't pass that one either.
Melk,
You really think I'm gonna read that? Do you feel your darker skin color affects this?
