[Rotties]

Not surprised your smashed, that’s a lot of drops sets! 🙂 One triple drop kills me after all the heavy stuff.

How far pre-workout would you take orals to get the max benefit?

[Rotties]

I’m the opposite in the fact that i like getting a bit soft after dieting down.

Being lean is cool when looking in the mirror with a pump, but being full, round and feeling big in clothes is just way better. I feel sucked down and skinny when lean. Every time i diet down and see friends who i’ve not seen in a while they always say “you not going to the gym anymore?”! Proper hacks me off. haha I also get that horrible sucked in face where i looks like you’ve been having Chemo (or have HIV) and family friends get concerned for you.

Just suck it up and appreciate the strength gains, healthy joints and food. Well, until you get to 9 months into off season and you cant stand the food and back pumps anymore. Then you can starve yourself again……….. Dat bodybuilder life brah!

[Rotties]

Yeah I just build them up a rep at a time while keeping form locked. When reps get high enough i’ll add 2.5kg. If I match the reps I’ll add weight like anything else.

Wide grip I’m up to 15kg for 8 and neutral grip 25kg. Plus my body weight has increased. But this has taken me a year pretty much. Plus the heavier neutral grip I’m starting to lose focus on the lats so will likely drop it soon.

I’ll be been the guy doing pull ups with 40kg hanging from me but it was bicep aided, back arched and lots of wiggling legs after the first rep or two.

[Rotties]

Yeah this is definetly a sport/hobby that can cause you eating and obsessive compulsive disorders if you let it. I remember Yates saying when he retired and could pretty much eat and train as he wanted, that he just felt lost and it took him a long time to adjust mentally.

So a relaxed approach is very wise for a while. It’s something I definetly need to do. The leaner you start the better as well as fat accumulation will be easier to spot.

[Rotties]

I like having as much peri workout as possible personally, and do feel i stay leaner and recover better doing this. But im very sedentary through the week. On weekends when im more active i’ll often add 30-40g of carbs to each meal. I do also think it depends on your total daily carb requirement. The more carbs you have, the more you can get away with spreading them a bit. I just base my carbs around when i expend energy. I walk my dogs after dinner so this is my highest fat meal of the day, and as im not gaining weight despite eating 700g of carbs a day i’ll often attack a gift selection box of Hotel Chocolate for dessert.

Off days i don’t think it matters overly but i again structure carbs around energy expenditure. This off season I’m doing some fasted cardio on off days, so i have a carb meal after that. Then again more carbs with dinner, and a bit pre bed. As i walk my dogs after dinner, and then train first thing the next morning i want the energy stored for that.

However if you want a break from being so rigid then 100% take a more flexible approach. You’ll grow either way. Look at Sasan. He dropped the rigid approach, and is now on bacon butties pre-workout and ben and jerrys at night and looks awesome. I’d 100% love to balance the life style like that. But i’d either end up over eating and become obese, or under eating. haha

[Rotties]

Hi Jordan/Stefan,

What is your take on orals pre-workout just on days of weak body parts? So if Push is a weakness taking something like Var,SD, or Oxys pre as a boost, but not getting the negatives that orals bring? Or would taking them once every 4-5 days be too infrequent to see any benefit?

Also are you no longer going to use intamuscular l‑carnitine? I know JM is a big fan, and even stated that he thought all the top US guys would be utilizing it when prepping.

[Rotties]

300g a day isn’t a lot so i doubt you’ll have much issues with insulin sensitivity.
If you want to diet for some fat loss then i’d reduce calories from fats as these seem very high.

[Rotties]

pre – 1 cup oats, 45g whey, 40g apple sauce, 50g banana, 2.5ml fish oil
intra – 75g dextrin, 20g peptopro
post – 100g Choco-shreddies, 100g cookie crisp, 1 large banana, 120g cream of rice, 2x C&R thin bagels, 25g jam, 50g isolate, 200ml almond milk
post post – 125g (uncooked) pasta, 130g (cooked) chicken breast, 2 rice crispy squares, 1 thin bagel with relish, 2/3 cup peas
mid-afternoon – 140g (cooked) chicken thighs, 70g avocado, 1 tsp olive oil, loads of sprouts
dinner – fillet steak cooked in butter, an egg on top, loads of greens
pre bed – 250g skyr, 20g casien and 20g almond butter, 1/4 cup blueberries and 2.5ml fish oil

total P: 335 C: 700 F:95 Total cals 5000

That’s my day of eating today 🙁 Glad tomorrow is only 150g of carbs!

[Rotties]

12.5mg eod would be over kill IMO.
I’d do e3d to begin with. Unless you’re mega unlucky, then there is little chance that 400mg test will give you gyno with Aromasin in the mix.
I can get away with 300mg before i need an AI, and i’m rather susceptible to growing titties.

400mg is a good dose for a first cycle. You shouldnt get sides (no more than using 300mg), and the results will actually be worth sticking pins in yourself.

[Rotties]

Yeah 3000 cals doesn’t sound like much if you’re training hard. But realistically if you’re natural, you wont be able to add loads of muscle so the last thing you want to be doing is drastically over eating. A pound a month of weight gain is probably a realistic target. I did the bulk and cut thing natty and just went fat to skinny constantly. I only really started progressing when i got lean and really slowly tried to add size via increasing strength. Natty guys really do need high frequency, and heavy loads to grow in my opinion.

Also sorry to say but you simply wont be “a fuckin unit” unless you join the dark side. You can have a good, healthy physique for sure. But unless you’re the 1% or fat, people probably wont know you lift unless you’re shirtless.

[Rotties]

You’re test looks fine dose wise for 500mg.
Estrogen is only just out of range so 0.5mg of Adex every 3 days should be fine. You want Estrogen to raise along with test, just not to a level where it causes water, gyno, libido problems etc.

[Rotties]

500iu every 5 days, and stop it a week before starting the PCT meds.

[Rotties]

Yeah i’ve used medichecks loads. For Test and Estrogen i guess they’re ok.
But for a full panel i would be getting it drawn from a vein.
I also just don’t like the fact that they’re (as far as i’m aware) not regulated.
I’m sure they’ve muddled up results before, and when i asked them to retest they refused.
I now use Blue Horizon for blood work.

[Rotties]

I personally have my doubts over the accuracy of medi-checks results.
Especially via finger prick tests.

[Rotties]

My calves genetically are crap. No shape and muscles insert high, so im limited in what i can develop.
But what has made a difference is training them frequently. I train them on every Push and Leg session. Just 3 sets. One set about 12-15, one around 8-12, and one 20+. All sets i make sure my form is spot on and i get a good stretch, pause and squeeze up and high as i can. The final 20+ set i dont log i just keep going till i cant complete a rep, then do partials and stretch.
This, along with pushing up body weight has actually made my calves grow, and they’re starting to look “OK”, which is actually a big improvement. haha
Exercises i just rotate between standing calve machine, leg press, toe press machine, and seated calve raise.