[Hilly]

First I lower total volume
Then take a little longer between sets
Eventually I will lower the weight a little and as J says focus on quality

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[Hilly]

Join in would be my first go
To

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[Hilly]

The ladies above smashed it

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[Hilly]

Okay I think I owe you a little more context:
A couple of days ago, I saw a video with Chris Bumstead. He said that today, he has very controlled and clean off-seasons because he is already so advanced in his physique. But back in the days, he did really dirty bulks to get big in the first place. Also, today, he would advise against this kind of bulking.
This made me realize:
Pretty much every successful bodybuilder I ever saw in an interview or I talked to in person said the same:

They did real bulking themselves to get big, but they would advise against it today.

An exception is Markus Rühl, who to this day says you gotta force-feed yourself relentlessly for real muscle growth.

In a mentorship position, people tend to focus on impression management. That’s why publicly given advice always has a tendency to be socially acceptable. “Do as I say, not as I do”. Plato coined the term “noble lie”.

A bodybuilder dirty bulks for maximum results, knowing it’s not optimal health-wise. But he advises clean bulking to others because it’s safer, healthier, and more responsible advice.
So I asked ChatGPT on the matter. And to my surprise, ChatGPT said clean bulking is not recommended for optimal results.

I let GPT4.5 (highest-end version) create a white paper on this matter. I told it to create if for a pro bodybuilder who is also a medical doctor. I will paste it in the following comment.
What’s interesting is that the AI autonomously narrowed the use case down to “post-diet” in this whitepaper. So I think while compiling the information, it realized that the matter might be situational and not universal.

Your now changing it chat G is now changing lean bulking to clean bulking

So either you or chat G are confused and not discussing the same thing or there is a confusion in place

I think most BB have done a dirty bulk n realised it was not a good move

I also think all Big BB have done real serious bulks and gotten real big.

Dirty bulk n big bulk are not the same neither is clean bulk n lean bulk.

N I ain’t reading that huge chat G post there either lol

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[Hilly]

Unless you’re going out on Friday night with your top off makes no sense to mess abt to much.

If the aim is to simply look better in your t shirt you need to be fuller. Not dryer

Taper carbs up each day from Monday. Find your best look n hold.

You’re already depleted if you are truly pretty lean currently so can just taper up over the week.

Heck if your that fussed through a lil oxy in to 😎🤷‍♂️

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[Hilly]

Why would you slow down the loss ?

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[Hilly]

Very normal
For most muscles when going into a new site.

Next time will probably be fine

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[Hilly]

Tuesday – rest day and day with Arilena

No cardio
Trip to centre parcs for the day as my brother is there all week so steps will be high

5 meals to go in today

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[Hilly]

4 total sets presses , 2 chest 2 overhead , triceps from iso

This is also what I would do

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[Hilly]

 

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[Hilly]

 

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[Hilly]

@Jordan: Thanks for taking your time to answer and sharing your insights. I really appreciate that.

@Peter

Thanks for your reply as well. You guys are a great help.

I work in enterprise tech, so I work with AI a lot. Implementing it into existing systems, automating boring stuff, creating information gathering or reporting routines, etc. So I have access to a lot of tools, with so-called “Large Language Models” (LLM) like ChatGPT among them. For some tasks, you can increase productivity immensely: what took you a month of boring work before, can be done in less than 30 Minutes with AI.

So of course I play around with these tools and ask them all kinds of stuff to find out their strengths and weaknesses. How else would I be able to find the perfect use case?

Here’s GPT’s definition of Lean Bulking from the chat that I used to generate the content mentioned in my initial post:

“Lean Bulking” means eating in a caloric surplus, but only just enough to avoid gaining visible fat – staying as lean as possible while building muscle:

• Low caloric surplus like 200 kcal per day or lower
• Constant mirror-checking and scale-watching
• Usually less than 0.5 kg of weight gain per month
• Fear of water retention, a “softer” look, or slight fat gains

Result:

• Glycogen stores fill up -> you feel “fuller”
• Maybe 100-200 g of actual muscle gain per month
• Mostly just a temporary cell pump, not real growth
• In the next cutting phase: almost all of it disappears again

See now I would disagree here n think it’s backwards

If you take your time n eat slowly in a slight surplus. Yes progress will be slow but it will defo stick around. As long as you keep the increases going and scale moving.

How could added muscle just disappear because it was gained from a small surplus not a large ?

• This reply was modified 1 year, 2 months ago by  Hilly.

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[Hilly]

After 24 weeks blast can maintan the muscles whit cruise life time user 200 test 200 mast or eq if blood are good and never blast again

Hi Mehdi – so to confirm you are looking for advice on a off season blast – for 12 months duration? I would never advise this personally.

I would look to cycle for 18-24 weeks depending on how things play out then cruise for 8-10 weeks and repeat –

[/quote]
Impossible to answer. Very possibly

However I would not suggest cruising on EQ

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[Hilly]

Monday – no cardio done

Weight holding around 210lb still

Trained push

Lateral Machine – x 8, x8, x 7f, x 13f
DB rear delt – x 8, x 8, x 10f
Narrow grip press – x 16f, x12f

1 arm cable PD – 8, x9f, x 7f
Crucifix cable PD – x 8, x 6f, x 13f
Overhead cable extension- x 10f with 2 drop sets

Decline Hs press – x 8, x8, x7f, x6f
Incline HS – x 8, x 5f, x 9F , x 12f

Hang leg raise – x 19f, x 13f, x 11f

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[Hilly]

I dont understand the need to debate this – why would we ever need to pick?

I mean if I had to I would go with 10/10 for effort/intensity as these IMO count above all else

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