[Hilly]

Just curious on people’s thoughts so don’t have a pop..
Why do you think no one from the UK as been able to emulate dorian Yates.
Was it is genetics?
Training?
Consistency?
Diet/drugs?
Or any other suggestions? To be honest I’m totally in awe of the bloke and what he achieved from a dungeon gym in Birmingham but how did he do what most of us can only dream of?

For the same reason no one from the USA has emulated Ronnie.

The genetic make up of these men both Physiologically and psychologically.

Both are well known for being consistent to every aspect of there BB lifestyle for 10 years with no slips, time off etc etc. Both have openly stated they would not miss a meal, a training session or anything inbetween for anything.

I think in this day and age its harder than ever to do this as things are so social and people just don’t want to.

Im sure dorian has said apart from maybe a meal after the Olympia he didn’t even eat meals out all year lol

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[Hilly]

Taurine is depleted through training. I prefer taking post workout for it’s cellular re-hydration properties and the effect it has on reducing CNS stress.

As here Taurine has been showing to boost cellular hydration and increase the swell of a muscle so to speak, it also plays a part in many body functions including the contraction of a muscle I believe.

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[Hilly]

Just wanna gauge some opinions here.. do you guys believe that if someone truly tries to conceive at some point they will be able to? Despite steroid use? Obviously there are outliers when talking about genetic predisposition and how hard the individual pushed the dosages over the years, but for the most part, can people who are enhanced and have been bodybuilding for 10+ years have kids if they follow an appropriate protocol?

Also do you know of a mr Olympia that doesn’t have kids?

or a mr Universe that doesn’t ?

Ronnie has like 8 kids lol

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[Hilly]

Your asking this without thinking logically.

How many people on this board and in your gym use gear and have used in the past and have kids

Then ask yourself do you know any one that doesn’t have kids? that has tried and failed?

because I know a lot of people that have used gear and I know a lot with kids.

I do not know of any one who has not been able to have kids

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[Hilly]

– I dont like long esthers in prep, but thats my personal preference.

– I would choose the second one, more anabolic protection as cal get low.

– Same with t3, 12,5 up to 50mcg

– Clen we always did as how much is needed ! If we needed the shed down the fat, but to 160mcg per day (only 1 time in my life), otherwise in the range from 40-120.

– anavar G2G

– I worked with letro every diet, personal decision and I feel comfortable with letro. Dry’s me out like shit (((:

– caber for prolactin also g2g. I prefer bromo

Just my thoughts mate, hope this helps

Agreed with this 🙂

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[Hilly]

Depends on how much money you want to invest !

Do you use an intraworkout product?
Carbs/Aminos intra?

I switched from a PWO shake onto pwo meal (cornflakes + isolate + ricemilk) after the workout and intra I use 3 scoops sustain intra 2 scoops mps max and a little creatine.

To answer your question.

a good whey in combination with maltodextrin as PWO is cheap and will do the job.
If you want something better, you can switch malto to vitargo, isolate for hydro whey, extra glutamine/eaa/creatine, ….

as said, depends on how much money you want to invest

Great post here.

Only thing I would say that may differ is that for PWO I wouldn’t even bother switching to a more expensive carb. I would look for a very good isolate and then any form of easy to digest low fat carb.

Again tho as stated I prefer a solid intra workout mix and then use food pwo which for me is an egg white and EAA fruit smoothy (immedient and then medium availability proteins) with fast sugars from the fruits as well as vitamins and some fibre and then cereal for more fast carbs

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[Hilly]

Funny thing is I have never seen one decent old school bodybuilder mention this thin your skin crap lol

What I do believe is going low fat and low kcal diet forces the body to use all of its fat stores which if done for long enough (contest prep properly) will have you that lean your skin will thin lol.

I think switching to fish is a way of getting your protein from one of the leanest sources possible as well as egg whites and I also know that eating fish instead of white meat means I have more actual food on my plate to eat – 60g protein from white fish is more food than from chicken for example.

These reasons I can see merit for switching to fish for some people however there is no real need to when all else is in order.

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[Hilly]

I use a rice cooked, have used the same one for years that has pre made measures on it.

I weigh all my rice cooked, so do most of the American BB it seems from there videos and documentaries and I know many of the top level coaches give things out in cooked amounts.

Im not disputing it may not be as accurate as dry but I would argue it makes very little difference if you are using a rice cooked with the same measurements all of the time etc.

If you are boiling it in a pan etc and guessing stuff then yes this isn’t what I would advise.

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[Hilly]

I´m with Hilly ! when you´re on a diet I would keep the pre and the post workout carbs as they are, having no carbs intra workout never effected my training but cutting them pre or post made me even hungrier

exactly the same for me.

Plus I like to go as far as to say the more you chew and the more you digest the more your body has to work and the more kcal you burn.

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[Hilly]

So a good pull session Tuesday and shoulders/tricep Wed and rest yesterday. Again just playing with exercise selection from when I return from holiday.

One amendment to the training is that I do feel I will be keeping my FOURs sets within the workout as I feel these are responsible for some of the fantastic growth I have seen in my physique and I do not want to remove them during prep although I may drop them for a straight set later on depending on how things go.

Today is legs and it will be very similar to the above with just slight variation.

seated ham curl – 1 set and 1 set of Fours
seated HS 1 leg extensions – 1 set and 1 set of fours – we will decide after this if we do the 1 leg one or the 2 leg one.
banded leg press – 2-3 work sets
1 leg press – 2 work sets
lie leg curl – 1 leg – 2 sets
adductor – 1 RP set
abductor – 1 RP set

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[Hilly]

I am going through some issues at the moment with suspected ibd and its a nightmare waiting on hospital. Anyway my main thing seems to be in relation to bile acid malabsorption and struggling with fats. I am thinking of totally taking these out my diet apart from some fats i may get from meats etc but no additional. I know we need fats in the diet which is my concern about doing this but does anybody else diet like this with no detrimental effects. Would be interested to know others opinions on it.

So I am going to go against the grain here and from a hormonal and health perspective fats are essential however as stated correctly above we don’t need a lot but we do need enough good fats.

So I feel a better approach would be to go for leaner/low fat meats and fishes and then just add in very clean high in mono fats (our EFA) such as olive oils/mac oils/ salmon/omega 3 and fish oil tablets etc etc and see how this works.

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[Hilly]

Clare Barks wrote:

Either use your will power and stop at 2 or cut them out. If you find that sweet foods trigger cravings and could cause you to overeat, then maybe switch to more of a savoury post workout meal instead.
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I found the other day I ate all the pack which is 4.

Cut the chicken wraps out, use a isolate shake and all 4 rice crispy bars. The make your next meal the chicken wraps.

problem solved

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Post workout meal

[Hilly]

Thank you for answers!

I’m currently on surplus and trying to gain some mass.

I have before felt very depleted when starting to reach higher calories on bulk, so i thought that would be a good idea to replace some of the carbs with fat and protein at least on rest days..

So, if i dont misunderstand this..should i reduce little carbs from ntd and add those in my pre workout meal on tdays ?

High,

I don’t think any one has picked up on this but you start to feel depleted when reaching higher kcal on a bulk? Im not sure if you have written this wrong but on a bulk usually CHO are high and there should be little to no chance of being depleted so there must be an issue wiyth how you are digesting your food or your macros are set up if this is the case.

When bulking you still need food high on rest days but there is what some of us believe a way to keep bodyfat a little more in check by keeping CHO lower on these days. Always remember what we eat tends to fuel us during the following 90 minutes or longer in terms of blood sugar but fuels our muscles 12-24 hours after due to the time it takes for glycogen to be stored and then used via our energy systems.

So I like to keep CHO lower in the earlier parts of the day to keep blood sugar low, this means as we do some cardio and move about our body will use any extra sugars floating around in the blood and liver which may go to be stored as fat if not mobilised(eating a lot more carbs). I do then like to bring carbs in later in the day to start fuelling my muscles for the work to come the following day.

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[Hilly]

Try beef isolate first, Works fantastic for myself and several friends/clients that use

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[Hilly]

So im not logging workouts currently as im using this 2 weeik ‘limbo’ periods to work out new exercise selection that I will push through during prep. So I am just seeing what I can really push with and what works well looking at both exercises used these last 6 months and a couple of different ones.

I do believe the overuse of the D handles has been good for my back development but also caused a lot of my tendinitis issues so I am looking at reducing this happening going forward.

Obviously due to my 2 slipped discs and right torn pec quite a lot of things I just cant go to town on and go all out so again these exercises are of no use so it takes me a little longer than others to come up with a exercise selection for myself when adapting my programmes

Food is between 4000-4500kcal as weight was dropping a little quicker than expected and I also missed a fair few meals sunday and Monday so just having a little down time these 2 weeks until I crank things up.

Holiday will be all meals nailed as best as possible with cardio and training, I would rather over eat and maintain/keep building than under eat etc while away as when I get back I have 13 weeks exactly which I feel is ample for prep if pushing hard for myself

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