Videos of me

[cheesesteak]

225 - 207

225lbs
http://www.youtube.com/watch?v=guhgehCl9_g


207
http://www.youtube.com/watch?v=vfmmx1VJwkQ


Please tell me of any improvements, declines, whatever.

[waderow]

i wouldn't be concentrating so much on losing, but in fact on gaining.

You need to put on some meat. If you cut all your fat, you will be down to 145pounds. Just start building muscle and recomp a bit.

[cheesesteak]

How do I gain and recomp a bit?

[waderow]

lift weight and eat slightly above maintenance. stick it out for about a year straight.

Your body will begin to burn more calories as it will have a higher LBM

your metabolism will improve.

[cheesesteak]

I don't even know what my maintenance would be. I was told from some test machine at the gym that I had 161lbs of mass.

Will you guys help me build a diet?

I guess I'd rather be fat for another 12 months but look better when all is said and done than end up looking like a stick from dieting down to nothing.

[nii]

i wouldn't be concentrating so much on losing, but in fact on gaining. Just start building muscle and recomp a bit.

First off mate, I give you a lot of credit for coming out straight and posting pics and vids. Not alot of guys would do what you did.

As for the recomp bit, i say focus on dieting til you're at a reasonable BF%, something you're comfortable with. However long it takes. THEN start bulking. As Pro usually says, stop trying to lose fat and gain muscle, it doesnt work that way, do one or the other. Plus, eating the cals u need to grow at 245 and a high BF% - is one of the toughest things you can do mentally. I mean, you feel fat n like shit, and you're supposed to eat 3-5K cals? its tough :(

But keep up the good work bro. Theres nothing wrong with being 145, diet til you reach it, then start putting on muscle.

[waderow]

there are way better guys here to help you then me when it comes to diet, but if I were you, being at a beginner level. I dont think you need to get too complicated. You dont need keto, and food scales, and complex math.

Shoot for 2800 calories a day. Break it up into 5 meals, and try to get about 40-50% in protein, 30-40% in carbs, and the rest in fats. Go ahead and take some supplements, but good food is better.

Train consistently and do your cardio.

Watch your body and how it responds over the next 2 months. Adjust diet accordingly by increasing or decreasing calorie count.

In a year, maybe you will be 210 instead of 207, but instead of 25% BF, you will be 12%.

[vlad]

I agree with waderow. Try to build muscle rather then lose fat. I would hit the weights hard and forget about the cardio. I am bulking right now so let me know if you want to take a look at what I am doing. I write it all down.

P.S. You look like little Jimmy Norton

[vlad]

there are way better guys here to help you then me when it comes to diet, but if I were you, being at a beginner level. I dont think you need to get too complicated. You dont need keto, and food scales, and complex math.

Shoot for 2800 calories a day. Break it up into 5 meals, and try to get about 40-50% in protein, 30-40% in carbs, and the rest in fats. Go ahead and take some supplements, but good food is better.

Train consistently and do your cardio.

Watch your body and how it responds over the next 2 months. Adjust diet accordingly by increasing or decreasing calorie count.

In a year, maybe you will be 210 instead of 207, but instead of 25% BF, you will be 12%.

Never mind then this is not what I meant.

I went from 253 to 172 from June 08 to May 09 but I always had lots of muscle. From what I see with you, you are not that fat! It's mostly loose skin. For me it's always been easier to lose fat when I have lots of muscle on me so that is where I am coming from.

[cheesesteak]

To the last 3 replies....

I would rather just do one super ****ing long diet and be at a very happy size than yo-yo down and up. I don't care about being fat anymore since if I'm getting hella stronger I'm gonna feel really good (currents... bench 95, squat 155, dead 165). Nobody sees me anyway except people at the gym and my family I live with. So it won't kill my social life.

How much cardio would I do? My current 2 sessions a day? Or drop it altogether? I don't know anything at all about bulking.

I could drop keto and go with carbs. Not a big deal. I don't feel any different either way.

I feel that if I were 145 I would feel really lousy with myself and I would put the weight back on in a hurry to try and hide a small frame. I don't wanna look like I don't even workout, or like an tv model. I want thick, striated muscle. If it takes a few more years (I'm in this for at least 9 more years... I made a promiss to myself that I would train for 10 years before deciding if I wanted to give it up) it's not a bad thing looking at the big picture.

[cheesesteak]

Never mind then this is not what I meant.

I went from 253 to 172 from June 08 to May 09 but I always had lots of muscle. From what I see with you, you are not that fat! It's mostly loose skin. For me it's always been easier to lose fat when I have lots of muscle on me so that is where I am coming from.

So what are you trying to say then? lol I don't understand

[waderow]

To the last 3 replies....

I would rather just do one super ****ing long diet and be at a very happy size than yo-yo down and up. I don't care about being fat anymore since if I'm getting hella stronger I'm gonna feel really good (currents... bench 95, squat 155, dead 165). Nobody sees me anyway except people at the gym and my family I live with. So it won't kill my social life.

How much cardio would I do? My current 2 sessions a day? Or drop it altogether? I don't know anything at all about bulking.

I could drop keto and go with carbs. Not a big deal. I don't feel any different either way.

I feel that if I were 145 I would feel really lousy with myself and I would put the weight back on in a hurry to try and hide a small frame. I don't wanna look like I don't even workout, or like an tv model. I want thick, striated muscle. If it takes a few more years (I'm in this for at least 9 more years... I made a promiss to myself that I would train for 10 years before deciding if I wanted to give it up) it's not a bad thing looking at the big picture.

you need gym time. food and gym time. cardio twice a day is not necessary. I would do it a few times a week if I were you, but mostly, move some weight and eat right. My opinion. As you see, many different opinions, so you need to decide what you think is best for you.
Personally, I think you need a solid year in the gym though before you start playing with cut routines and designer diets (IMHO)

http://www.canadabodybuilding.com/forums/showpost.php?p=284949&postcount=23

[69challenger]

Yeah, way too much cardio. focus on lifting heavy and EATING. Build some solid muscle mass, then cut. Good luck cheesecake....

[cheesesteak]

I guess it's bulking then. When I do it I'm gonna have to do it where I don't look at myself much so I won't feel like crap. If I'm getting stronger but not having to look at myself putting on pounds I know I'd feel alright.

I'll do that then. I'll workout a diet over the next couple of days with you guys and see where it goes. I have no way to monitor my bf% except by the mirror.

[CanadianIron]

Eat clean and train hard.... Add some mass to your chest/shoulders and by the time you make some decent muscle gains, the fat will have dissappeared.

Kudo's for posting vids, I admire the honesty/bravery! You're hilarious!

[cheesesteak]

Is hilarious good? I'm the most honest guy you'll ever meet, but that trait of mine usually gets me chased off of message boards.

Where I think I'm lagging is right where CI says, chest/shoulders. I'm lacking all over but these places, especially chest, I have nothing.

[CanadianIron]

Train it hard, if your strength isnt increasing on a weekly basis, you arent training right. If you could build your upper body and lower your BF while doing it, you'd be happy with the results. You could likely transform your entire upper body within a year if you wanted.

Hilarious is good btw. You're different in an interesting/funny way.

[natenator]

lift weight and eat slightly above maintenance. stick it out for about a year straight.

Your body will begin to burn more calories as it will have a higher LBM

your metabolism will improve.
hard to do it unassisted.

I saw lose it then build it if you are going the unassisted route.

[Ritch]

I`d say go the route Waderow is saying. You`re still in the beginner phase where you can build muscle and loose fat just by eating well and training hard. Because you`re bodyfat is high, limit the junk food to maybe once a week and in a year`s time you look alot better.

[cheesesteak]

I'm gonna take the day off the gym tomorrow and figure out a diet and workout plan. Wish I hadn't of bought all those tanning minutes now.

[natenator]

I'm gonna take the day off the gym tomorrow and figure out a diet and workout plan. Wish I hadn't of bought all those tanning minutes now.
wtf man?

I thought you were doing keto?

**** yuou flip flop more than anyone I've ever known - real or internet. Pick a path and stay the **** on it. Consistency in this game is what matters. Pick one and stay on it for 8-12 weeks to see results. Jesus ****ing christ almighty!

[slick rick]

wtf man?

I thought you were doing keto?

**** yuou flip flop more than anyone I've ever known - real or internet. Pick a path and stay the **** on it. Consistency in this game is what matters. Pick one and stay on it for 8-12 weeks to see results. Jesus ****ing christ almighty!


bahaha.. I'm with Nate.. lose it and then build it. Stay the course bro.

[gsxr750]

Good job so far.

[Ritch]

If you choose not to do keto, I strongly suggest you split your meals as such: First 3 meals protein and carbs, the rest are protein fat. You get the best of both worlds. This is especially efffective if you train after breakfast. You get pre workout carbs to fuel your workout, have a post workout shake that is very efficiently absorbed and the next is you last carb meal with protein to make sure glcycogen levels are well replenished. This approach keeps any bloat to a minimum and keeps you sensitive to the carbs.

[waderow]

i think the logic behind NOT losing it, and then building it, is that there is currently no muscle base to work with.

I firmly believe cheese needs a year in the gym lifting and eating right. Build a base, then start to play around with percentages.

His LBM is too low to be cutting.

With Nates opinion on doing this unassisted... perhaps a little test eventually, but first, i would just concentrate on training right, and eating right.

If he had a LBM of 170, sure, cut another 15 pounds, look awesome and then train hard.... but infact his LBM is likely less than 150

[natenator]

i think the logic behind NOT losing it, and then building it, is that there is currently no muscle base to work with.

I firmly believe cheese needs a year in the gym lifting and eating right. Build a base, then start to play around with percentages.

His LBM is too low to be cutting.

With Nates opinion on doing this unassisted... perhaps a little test eventually, but first, i would just concentrate on training right, and eating right.

If he had a LBM of 170, sure, cut another 15 pounds, look awesome and then train hard.... but infact his LBM is likely less than 150
Consistent Diet + Consistent training + Consistent (but minimal) test supplementation + Continuous Therapy sessions (like every single day sessions).

That will get you on the rigth path.


And I thought I was ****ed in the head lol Thanks for helping me feel normal Cheese! I love you!

[Andre]

You guys make it sound like being 145lbs would be a disgrace... look at all the MMA fighters and boxers that fight in the 145-150lbs range... pretty athletic guys with good physiques... if his goal is to get lean, then this is what he should do!

[Andre]

Yeah, way too much cardio. focus on lifting heavy and EATING. Build some solid muscle mass, then cut. Good luck cheesecake....

Mmmm "cheesecake", Freudian slip :ht

[JacktheThriller]

http://www.mininova.org/tor/1783436

download this software it helps track your cals and has a few useful tools

[natenator]

You guys make it sound like being 145lbs would be a disgrace... look at all the MMA fighters and boxers that fight in the 145-150lbs range... pretty athletic guys with good physiques... if his goal is to get lean, then this is what he should do!
Exactly but for god sakes pick a ****ing path and stick to it. If I catch another one of these "I don't know what to do threads" from Cheese I'm gonna hunt him down and ass rape him with Mr. O's dick

[waderow]

cheese has said a number of times he want to have big muscles. cutting to 145 is counter productive

[natenator]

cheese has said a number of times he want to have big muscles. cutting to 145 is counter productive
he's also said a number of times he wants to be lean

[vlad]

I agree with natenator the first thing to do is figure out what you want to do. With being a beginner I understand how hard that is so I have no problem with you asking around for advice on what you should do and also flip flopping a bit to figure out what is best for you. Just don't do it for too long since doing one thing then stopping, doing the other then stopping is a waste of time. I made a shit load of mistakes when I started lifting and I still do since I don't know everything. In 2004 I lifted all summer, fall and winter and got nothing out of it. lol
IMO you need muscle first but it's what you want to do.

[L3]

from what im seeing

you're just an attention whore

stick with the fat chick stories, they are funnier

[baza]

His problem is everyone tells him to do something different.
I agree with Waderow. He wants to be big and isn't in a rush. SO what's the point of dieting now, if he gets lean and isn't anywhere near happy with where he is at.
Try and put on muscle, get bigger, and worry about dieting later.

[nii]

from what im seeing

you're just an attention whore

stick with the fat chick stories, they are funnier

You're on a bbing forum, get used to it =D

[jack_krauser]

Pretty obvious, you need to cut down to about 150lbs then start bulking. Lose the fat first so it will be easier to put size in the end.

[baza]

How exactly does losing the fat make it easier to put on size?

[Ritch]

How exactly does losing the fat make it easier to put on size?

Many will argue that you`re body`s insulin sensitivity is lowered when you have high bf levels. And per 5lbs you gain or so 4 lbs will be extra fat. Making it the job to get leaner after even tougher. When you get lean the insulin sensitivity plays in your favor, favoring leaner gains.

But since he`s still a beginner, I`d say enjoy the honeymoon phase you`re entitled to as being one and embark on a lean bulk journey.

If all else fails, time to break out the DNP...

[ironwill]

Well, i hired a pretty good trainer as of late, and if you guys read that post about good food etc, you will see there are experts out there, much more experienced than myself and many, maybe most on this board that say you actually can build muscle whils losing fat.....
I have my new diet from one of them and it is sweeeeet...I will be starting on monday and i will say again that he can do both....
I do however agree when one is advanced BBer it takes a lot more to do both at once, but for cheesesteak and many others it can be done easily.....

If you want some help cheesesteak i will help you out bro via pm...I am not an expert, but ive done it myself, and i was on the right track while i was dieting for my show until i mind****ed myself that it was all wrong.....I now have confirmation by some very good trainers that it can be done, and without to much diffculty..
I wont post details to the diet as others on here have paid for it, and he specifically asked me to keep to myself...
I have a fella that works for me and is maintaing 240-245 while dropping a whack of fat also and progressively getting stronger, and stronger........
Again, before i get ju'mped on, im not an expert, BUT....it does work..

[gsxr750]

You look alot like me when I had low testosterone. Have you ever been checked? This may explain the problems you've been having with strength, fat gain, mood etc.

My vote is low dose test, 150mg-200mg 2x a week with HCG and 40mg anavar. Try and put on 10-15 pounds over the fall/winter and then worry about dieting. The new mass should help make dieting easier on you. That worked for me.

[Danger]

Personally when I went from 240lbs (fat) to 160lbs w/ visable abs the biggest mistake I feel like I made was losing too much weight before hitting the gym and trying to pack on some muscle. If that 207 vid is recent I dont think you have alot of weight to lose before you start trying to add muscle at most mabey 5-10lbs.

Also really focus on diet, you only spend what an hour a day at the gym but you have opportunities to eat shitty food almost all day long, I think as long as you are consistantly making the right choices about what you put in your mouth and working hard at the gym your gonna be REALLY surprised by what you see in even 6 months. GL bro!

[cheesesteak]

wtf man?

I thought you were doing keto?

**** yuou flip flop more than anyone I've ever known - real or internet. Pick a path and stay the **** on it. Consistency in this game is what matters. Pick one and stay on it for 8-12 weeks to see results. Jesus ****ing christ almighty!

Everyone thinks different. I haven't changed my keto diet yet. But it looks like I'm spinning my wheels. Hate me all you want, I'm a beginnner.

I'm on still on keto as of right now,

[Sandwiches]

cheese you need to be worrying about having a proper nutritional intake with basic hard training with morning cardio and after training cardio... do this for a solid year get a good base going loose some of that sub-q fat and then worry about tweaking things

take in no dead end foods

[Sandwiches]

You look alot like me when I had low testosterone. Have you ever been checked? This may explain the problems you've been having with strength, fat gain, mood etc.

My vote is low dose test, 150mg-200mg 2x a week with HCG and 40mg anavar. Try and put on 10-15 pounds over the fall/winter and then worry about dieting. The new mass should help make dieting easier on you. That worked for me.

yes, go get some blood work done and not just test levels.. get everything tested

[Andre]

yes, go get some blood work done and not just test levels.. get everything tested

Agreed 100%, this could explain the ED issues as well!

[GYMBRAT]

x3, nuff said

[Andre]

This could also explain his depressed attitude!

[ianfxmen]

i just seen this thread.chessesteak you are a brave guy and i wich you all the succes in the world.theres really no magic trick eat well and clean and train in a reasonable matter 3 or 4 time a week for like 1 hour with weight and cardio 2 or 3 times a weak for like 30 minutes.doing so annyone would see changes in there body. good luck and keep us posted.

[megwell]

years ago i was talking to a buddy of mine......... thorazine......
he told me this and i always remembered it.

it's easier to build muscle while putting on fat,,,,,,,,,,, and it's easier to lose fat than it is to gain muscle.

you need calories to give you energy to lift weights........ that being said....... have a good distributed diet and be consistant

[C-money]

i think the logic behind NOT losing it, and then building it, is that there is currently no muscle base to work with.

I firmly believe cheese needs a year in the gym lifting and eating right. Build a base, then start to play around with percentages.

His LBM is too low to be cutting.

With Nates opinion on doing this unassisted... perhaps a little test eventually, but first, i would just concentrate on training right, and eating right.

If he had a LBM of 170, sure, cut another 15 pounds, look awesome and then train hard.... but infact his LBM is likely less than 150

Awesome advice.. thats what i would recommend... Bust your ass in the gym and on the diet and your body composition will change for the good.. dont overthink it right now...dont worry about cutting/bulking. Get that good base first, get that LBM up!

[GYMBRAT]

x3, awesome advice wade!!!!

[nisser]

Whoever is suggesting for him to bulk while he's already obese is out of their mind and you aren't being very nice.

Even at 207lbs he's got a gut that would make most women run for the hills; take a good luck at his vids.

Yes, I realize he has no base at all but that's no reason for him to not lose all that fat. He looks fat, bloated and is probably uncomfortable with himself; not to mention the physiological effect of carrying all that fat (insulin sensitivity, response to leptin etc..).

Gaining muscle is incredibly more difficult than losing weight when you're obese.So what's the advantage in carrying all that weight around him when he can take 3-4 months, do a drastic cutting phase (remember he has barely any muscle mass to lose) and then start from a clean slate?

[Andre]

I would have said it in a little nicer way... but I do agree with you :a+



Whoever is suggesting for him to bulk while he's already obese is out of their mind and you aren't being very nice.

Even at 207lbs he's got a gut that would make most women run for the hills; take a good luck at his vids.

Yes, I realize he has no base at all but that's no reason for him to not lose all that fat. He looks fat, bloated and is probably uncomfortable with himself; not to mention the physiological effect of carrying all that fat (insulin sensitivity, response to leptin etc..).

Gaining muscle is incredibly more difficult than losing weight when you're obese.So what's the advantage in carrying all that weight around him when he can take 3-4 months, do a drastic cutting phase (remember he has barely any muscle mass to lose) and then start from a clean slate?

[C-money]

Whoever is suggesting for him to bulk while he's already obese is out of their mind and you aren't being very nice.

Even at 207lbs he's got a gut that would make most women run for the hills; take a good luck at his vids.

Yes, I realize he has no base at all but that's no reason for him to not lose all that fat. He looks fat, bloated and is probably uncomfortable with himself; not to mention the physiological effect of carrying all that fat (insulin sensitivity, response to leptin etc..).

Gaining muscle is incredibly more difficult than losing weight when you're obese.So what's the advantage in carrying all that weight around him when he can take 3-4 months, do a drastic cutting phase (remember he has barely any muscle mass to lose) and then start from a clean slate?

We are not suggesting doing a full on bulk bud(if that was directed at me, wade and GB... by just EATING BALANCED and training hard his body comp will change for the better... Yes once you get to a more elite level of fitness its harder.. but being a beginner it wont take anything too drastic to get a positive change in body composition..

[Ritch]

^^^ Well said.

[nisser]

We are not suggesting doing a full on bulk bud(if that was directed at me, wade and GB... by just EATING BALANCED and training hard his body comp will change for the better... Yes once you get to a more elite level of fitness its harder.. but being a beginner it wont take anything too drastic to get a positive change in body composition..

I disagree; yes it's possible but it'll take a long time. He could easily drop 30lbs of fat with a more concerted cutting effort in a short period of time and then start eating a balanced diet with a caloric surplus and gain the mass that he needs.

Cheese isn't a "skinny-fat" teen with a little fat around the midsection who thinks he needs to cut because he doesn't have cum-gutters like the stars on TV. He's got a serious body fat issue that in my opinion needs to be dealt first and fast.

[C-money]

I disagree; yes it's possible but it'll take a long time. He could easily drop 30lbs of fat with a more concerted cutting effort in a short period of time and then start eating a balanced diet with a caloric surplus and gain the mass that he needs.

Cheese isn't a "skinny-fat" teen with a little fat around the midsection who thinks he needs to cut because he doesn't have cum-gutters like the stars on TV. He's got a serious body fat issue that in my opinion needs to be dealt first and fast.^ Well i disagree^:popc2

[natenator]

I'm with Nisser as well.

[BAM]

I assume natty?

[waderow]

but you have to remember that he is a beginner. the first year of hard training with a balanced diet will change his body.

If he loses another 30-40 pounds of fat, his bench of 95pounds will be what?

I think a year of solid dedicated gym time will really surprise everyone.

[monkey]

I haven't read the entire thread.. but most of it.

my opinion.. ( not sure if this has been mentioned)

Get a trainer... judging based on your questions and body.. you have no clue how to eat and what you are doing.. but its good that you are asking
Getting a trainer at this early stage is gonna allow you to make real change...
you keep ****ing around without knowing what you do, it will take years until you have learned the toold

get a nutritionist if you can or learn about nutrion.. the key to changing is understanding WHAT food does. You don't understand it, you won't be able to use it.. if you can afford it get a plan or follow strictly somebodies plan here..

loose fat first... sorry, but you are overweight. in your case, you would look beter at 150 then if you gain another 10 pounds of muscle.. you are just gonna look fatter.. and why is everybody telling him that 2 cardio sessions a day is too much. I don't even think you can have enough cardio at this point..
btw.. you will get laid much easier being skinnier..most like big built guys, not sumo's

[bottleneckblooz]

Wow, just read this thread and the poor guy must be confused as hell right now lol.

All I can say is both sides of the argument make good points, and they probably both will work, He just has to decide which route to take and stick with it. The only problem I see with cutting first, is that when he is done and ready to bulk, he will have very little muscle starting out, and his metabolism will be slow from cutting cals, so when he starts increasing the cals again to build mass, all those hungry fat cells might swallow up any extra calories. It's obvious he has a very endomorphic body type, which presents a challenge.

Personally, I like the idea of taking in about 2500-2800 calories per day to help him build a little bit of muscle first. Stay consistant with it for 10-12 weeks and see what kind of results you're getting.

I also like the idea of getting your test levels checked. If your test levels are low you're going to have trouble no matter what you do.

[nisser]

^ Well i disagree^:popc2

no worries, I respect that. In actuality, both methods will work...it's just a matter of which one he prefers and I'd say most people would prefer not sitting around with a beer gut and bloato face. :)

[daande]

Looking way better in the 2nd video! Do you do juice or have you considered it? If no, get some protein shakes creatine and a multivitamin. Also, I am assuming you are older so you should probably goto an endo doctor and look into HRT. It is extremely hard to put on muscle / lose fat if you are 40+ as your natural test is down. Keep up the good work. I would hit heavy ass weights 6-8 rep range and if you want to do cardio just walk on a treadmill after your workouts for 30 minutes on an incline to help keep fat off.

[cheesesteak]

shit you think i look 40? I'm 27 years old. I've never taken juice and I doubt my doctor would put me on HRT. I'm gonna get my levels checked though anyways. Do they check for cortisol levels too?

[ironwill]

They do bro........I will give you a list of things to get checked when you go in my man......

[theboss]

agree with what most everyone is saying....dont concentrate so much on losing..i know others that do that end look like crap....concentrate on diet & building quality muscle.

wade is on the right track

[Sandwiches]

...

[cheesesteak]

The Cosby Show... ain't nothing wrong with that

Best Show Ever

[JacktheThriller]

i used to watch it then someone told me bill cosby was black

[buildinthaskinnys]

http://www.youtube.com/watch?v=OHFYJO9v5Xg&feature=related

[cheesesteak]

My brother found this on his old computer. This is probably my biggest.

http://www.youtube.com/watch?v=RclK5k7p6pk

Look at that and my 207 video. I can't believe the difference. Less than a year too. Too bad my arms never got any bigger.

[JacktheThriller]

great progess on the tummy tum tum lol doing great man keep it up and ul be a shoe-in for infiltrating WW2 concentration camps lol

[Jeff Vanco]

Take the next 5 years to

Get strong as a gorilla. I'm talking back squat 500lbX10 ass to grass and bench press 405lbX10

That means BASICS for YEARS.

It amazes me how many stupid, bean pole kids think leg ext's and curls, curls, curls, are going to build muscle mass.

Eat your way up to 320lb. That means at least 300g of protein a day, meat, eggs, milk, restaurant food

Then, and I mean slowly, cut your carbs back a bit and do some cardio

You have to train and eat your way up

Read what Dante Trudel writes

[theboss]

Take the next 5 years to

Get strong as a gorilla. I'm talking back squat 500lbX10 ass to grass and bench press 405lbX10

That means BASICS for YEARS.

It amazes me how many stupid, bean pole kids think leg ext's and curls, curls, curls, are going to build muscle mass.

Eat your way up to 320lb. That means at least 300g of protein a day, meat, eggs, milk, restaurant food

Then, and I mean slowly, cut your carbs back a bit and do some cardio

You have to train and eat your way up

Read what Dante Trudel writes


agree...Dante knows his shit.