[Tor-Andre Kongelf]

It may feel good, but in terms of carry over to conventional squats which is what youre looking for, v squat is sub par. – but by all means continue if you enjoy it

Understood. And what if look at purely potential for hypertrophy and ignore the carry over to squats etc.

I can go much deeper on a V Squat (hams hugging the calfs) on a V Squat and I can go half an inch below parallell on Squats. So the V Squat stresses the lengthened position a lot more.

[Tor-Andre Kongelf]

dislike V squat – the degree of knee flexion you get is pretty crap

Pendulum or a hack is the best, with a pause in the hole.

For actual translation into a proper squat – something like a deadstop pin squat or anderson squat will very quickly help you build that confidence in the hole. – just be sure to use a much lighter weight

I see. I actually tried the V squat again 1 hour ago after doing my cardio, and I felt I got quite a lot of knee flexion if I position my feet far up on the bad actually. And it felt really good. 🙂

[Tor-Andre Kongelf]

You need to focus on getting close to 10% Imo for the best gains from he growth phase.

Sounds like you are already at the bottom end food wise – What is your daily steps.

what are you currently running drugs/supplements wise?

Are you having any off plan food and if so how regular and what.

I also fully agree with max this jump will just get you fat quick.

Start with 500kcal addition and work up from there slowly Imo for best results based ono progress and body comp changes.

Thanks Hilly. Hope you are well.I agree. 10% has been a goal for me. I have never been that lean before. Always been on the fluffy side since I was a little kid. Even my current body composition is as good as it has ever been. Would you recommend me going on a cruise for as long as its needed for me to reach that 10% or should I try to get to 10% within my 10 week timeframe before I start my bulking cycle?My daily steps sits at around 5000 steps. And then you can add 2 x 30 mins of cardio on top of that.I do have off plan food yes on saturdays. Which is semi-calculated into my diet. It’s usually some meat like pork-chops or fish with mashed potato and some gravy with my familiy on saturday evening, some ice cream for desert and when I get home that evening I usually have some chocholate. Having this mental I feel really helps me adhere to me diet rest of the week. My thought process is to be low enough on the weekdays to have room for an extra treat on saturday evenings.Currently I take 125mgs of Test C and 125 mgs of EQ a week. I went off cycle 4 weeks ago where I can 12 weeks of 437 grams of Test P and 350 grams of Tren. The Tren really helped on losing some fat. At the end of that cycle my bodyweight was 94kg. And currently at 91.5 Kgs. Some of that could be water from the Test that is no longer there I guess.I assume my “set point” of my maintainance level for my calorie intake has gone down because I have dieted for so long, so by gradually increasing it I will raise the maintainance level right? ?Thanks a lot for your help so far.[/quote]
So personally i would up your steps to 8k daily.

I would switch the current drug set up to 150mg test and 100mg primo – I would not be using Eq in a cruise phase.

IMO you can hit 10% on these drugs no issues without risk of muscle loss for most.

You do not want to drop food any lower but have ample room to drive fat loss through output as yours is drastically low.

I would include high carb days potentially once per week were you double carbs to start with.

there should be no issues hitting 10% here if done right and then move to a growth phase[/quote]

Hi again Hilly. I have monitored my daily steps more accurately this time and it seems I underestimated how many steps I take. Yesterday which was a typical day I did 8800 steps. And 1 hour of cardio on top of that.

Thanks again for your assistance. 🙂

[Tor-Andre Kongelf]

Hi. Hope you are doing well.I am very curious about the amount of Primo you take (1100mg a week). I heard Justin Harris say that there is nothing builds lean as as taking Primo at or above 1 gram a week if you can get proper Primo.Do you feel this is the case as well? Or are you using it for other reasons? ?

Sorry I don’t understand

Are you saying that Justin Harris is claiming that 1000 mg of a compound is maximum for its effectiveness ?

That’s just like saying 500’mg of test is maximum you can take and 750 won’t do
More

That statement is ridiculous, drugs work and unfortunately to a degree more does more.[/quote]

Sorry. I was probably unclear. No haha, he didn’t say it was an upper limit. He said that if you take an advanced bodybuilder as yourself and you add in primobolan to his cycle, and you go close to 1 gram (or more), he (Justin) has never seen another compound that can add so much muscle mass as primo (assuming the dose is high enough).

So my question was if this is the reason you use primo, or you just like it for other reasons. 🙂

[Tor-Andre Kongelf]

Hi. Hope you are doing well.

I am very curious about the amount of Primo you take (1100mg a week). I heard Justin Harris say that there is nothing builds lean as as taking Primo at or above 1 gram a week if you can get proper Primo.

Do you feel this is the case as well? Or are you using it for other reasons? 🙂

[Tor-Andre Kongelf]

So personally i would up your steps to 8k daily.

I would switch the current drug set up to 150mg test and 100mg primo – I would not be using Eq in a cruise phase.

IMO you can hit 10% on these drugs no issues without risk of muscle loss for most.

You do not want to drop food any lower but have ample room to drive fat loss through output as yours is drastically low.

I would include high carb days potentially once per week were you double carbs to start with.

there should be no issues hitting 10% here if done right and then move to a growth phase

Ok I will try to up those. I will start counting from when I wake up to morrow to see how much steps I get in outside of the 1 hour of daily cardio. 🙂

I will also get my hands on some primo.

Thanks for your help. 🙂

[Tor-Andre Kongelf]

You need to focus on getting close to 10% Imo for the best gains from he growth phase.

Sounds like you are already at the bottom end food wise – What is your daily steps.

what are you currently running drugs/supplements wise?

Are you having any off plan food and if so how regular and what.

I also fully agree with max this jump will just get you fat quick.

Start with 500kcal addition and work up from there slowly Imo for best results based ono progress and body comp changes.

Thanks Hilly. Hope you are well.

I agree. 10% has been a goal for me. I have never been that lean before. Always been on the fluffy side since I was a little kid. Even my current body composition is as good as it has ever been.

Would you recommend me going on a cruise for as long as its needed for me to reach that 10% or should I try to get to 10% within my 10 week timeframe before I start my bulking cycle?

My daily steps sits at around 5000 steps. And then you can add 2 x 30 mins of cardio on top of that.

I do have off plan food yes on saturdays. Which is semi-calculated into my diet. It’s usually some meat like pork-chops or fish with mashed potato and some gravy with my familiy on saturday evening, some ice cream for desert and when I get home that evening I usually have some chocholate. Having this mental I feel really helps me adhere to me diet rest of the week. My thought process is to be low enough on the weekdays to have room for an extra treat on saturday evenings.

Currently I take 125mgs of Test C and 125 mgs of EQ a week. I went off cycle 4 weeks ago where I can 12 weeks of 437 grams of Test P and 350 grams of Tren. The Tren really helped on losing some fat. At the end of that cycle my bodyweight was 94kg. And currently at 91.5 Kgs. Some of that could be water from the Test that is no longer there I guess.

I assume my “set point” of my maintainance level for my calorie intake has gone down because I have dieted for so long, so by gradually increasing it I will raise the maintainance level right? 🙂

Thanks a lot for your help so far.

[Tor-Andre Kongelf]

Hey Tor

Hope you’re well. It’s for the added vitamin and minerals it gives to us, for the added gut health benefits also. Right now with food being high kuba literally sits and makes me eat it haha. I think it’s nice to have some extra veggies not just the greens ?

I am! Thanks for answering. What you say is a good point. I will add some berries and fruit to my diet as well. 🙂

[Tor-Andre Kongelf]

so currently youre at 15% bf, 2000 calories a day, and 50-60min cardio 5x a week – and you want to continue this diet for another 8-10 weeks. My worry is that is you havent got much more room to go, without really ending up in a place where calories are extremely low and cardio v high.

Thyen off the back of that youll be going straight onto 3800 calories a day – this is a recipe to putting on uneccesary fat on very quickly.

If you are to still go down the path of dieting, – at the end id bump calories up by 500-700 or so immediately in your transition, then increase by about 150calories per week thereafter

Yes I agree, its quite extreme. There is still some belly fat and fat on my hips that has to go. Any ideas on how to try to get that off the next weeks?

Ok the transition thing seems very logical. I will do that 🙂 And increase. Thank you!

[Tor-Andre Kongelf]

Hey Guys

Hope you’re well

So my BW has been the same for some time, to see some more progression – muscle, performance and physique wise Kuba upped my food yesterday at check in.

I will drop what the details of that are below

All weights are raw uncooked

M1 –
50g salmon
60 carb ( 2 English muffins ) 20g avocado
100g veggies
20g iso
75g cor 100g berries

M2
100g steak
100 g pasta
100g’pineapple
100g greens

M3 pre
50g smoked salmon
70g prawns
100g rice
100g pineapple
1 rice Krispy

Intra
20g eaa
30g cyclic dextrose
200ml coconut water
200 ml pomegranate

M4 post
120g cor 60g whey iso 150g berries
1 rice Krispy

M5
100g steak or salmon
100 g rice
100g spinach
75g peppers 25g mushrooms

M6 shake and blend
30g whey
100g cor
30 g nut butter
100g berries

Rest day

M1
100g steak
100g spinach
75g peppers
75g mushrooms

M2
100g chicken
80g carb bread
50g avocado
100g veggies
75g peppers 75 g mushrooms

M3
30 g iso
100g oat mix
30g dark choc
150 berries

M4
120g prawn 100g rice
100g green beans
50g avocado
50g mushroom 50g peppers

M5
100g salmon 100g carb from
Bread
100g peppers 50 mushrooms

M6 shake and blend
30g iso
40 g almond butter
100g cor 100g berries

I like how you/Kuba add in all the berries, pineapple, spinach, peppers and mushrooms. As a someone who eats very basic and boring I wonder if its for added vitamins and minerals or just for flavour? 🙂 Probably a silly question, but I will be happy for any answer anyway 🙂

[Tor-Andre Kongelf]

Epic epic epic bjj session , fuck me im buzzing after that , learnt a lot. Can’t wait to learn more next week

Resting for the rest of the day; we have site development for the USA site and some product management with our American partners to sort

Leg day tmo ! I will make sure I smash again

Next week not sure if I’m running upper lower or ppl , I need to make sure I get 5 bjj sessions in , so ppl works in some ways as days i have double training I can run low volume weights , if I do upper lower , the volume is low regardless per body part but total session work is very high , so just need to see how I feel and what I can recover from as a whole

Sorry if this is off topic, but you mentioned BJJ and I am a 2 stripe white-belt myself. It’s cool to see you enjoying BJJ. Have you considered what kind of style you will try to go as you get better? I am your height and 220 lbs and to for shorter and heavy guys half-guard is fantastic. Its a style where you have to slow down the game because speed will never be our thing, and you have a lot of cool sweeps from botton half guard. I can’t even imagine being under you in a side-control lol. What a nightmare haha!

[Tor-Andre Kongelf]

I am a fan of using it during prep cycles and for some athletes in the off season.

I feel the issue with most using it is they try and compare it to nandrolone for expected results.

Its not a compound I would be using as my main anabolic but something ran as part of the cycle for the different benefits it can provide when needed.

Anti estrogen effects
Increased oxygen and nutrient delivery around the body

I think in a dose of 3-400mg it can really benefit an overall cycle for some – some simply dont need it or dont get on with it but that’s the same for all drugs

I see. Thanks for your input Hilly.

[Tor-Andre Kongelf]

For me EQ felt great especially during training. Fulness and pump was always really good on it. That’s when I tan it with just test. I didn’t need more then 400mg to feel the benefits, off season only in my opinion, milder gains but a tighter look compared to deca Thanks for your input Sas. ? I will try to notice that specifically next time. Maybe a low dose of test and medium dose of EQ is a good idea. Personally I always felt better keeping test higher in all my cycles but I know it’s popular to switch that up so what ever feels best for you ?

As always. Start low, get the most out of it and taper up as and when you need to so you keep gaining

I agree with you actually. I notice people run 150 test and higher doser of the 2nd compound as well. I like to keep them even or test slightly above. Always have. I am not a testophobe! haha

[Tor-Andre Kongelf]

For me EQ felt great especially during training. Fulness and pump was always really good on it. That’s when I tan it with just test. I didn’t need more then 400mg to feel the benefits, off season only in my opinion, milder gains but a tighter look compared to deca

Thanks for your input Sas. ? I will try to notice that specifically next time. Maybe a low dose of test and medium dose of EQ is a good idea.

[Tor-Andre Kongelf]

As someone with terrible arms I had to go from PPL split to a more brosplit type where I took the biceps from pull and triceps from push and put in on a seperate arm day. For me it helped very well and now I have at least arms that are on par with the rest of my physique. They are still small though haha!