Q&A with Praetorian - National Level Competitor

[ubcpower]

Do you do this pyramiding warm up for all exercises or just the initial one?
Once you are warm, i could assume you could go right in to Exercise #2 Heavy set?

[fathead]

so to clarify... bench press might look like:

barx12
135x10
185x8
225x5
315x5
295x8
275x10

or there abouts?


same idea on smaller parts like arms, calves, rear delts etc?

i find low reps to be difficult to use for parts like these myself

[Vitamin S]

p,

do u think digestive enzymes are a good thing if taken with a solid meal to help break it down? any brands u suggest, and is there any side effects when coming off,, like iwll the body have torubles breaking down food on its own after stopping them.

thx

[Praetorian]

Do you do this pyramiding warm up for all exercises or just the initial one?
Once you are warm, i could assume you could go right in to Exercise #2 Heavy set?

Not straight into the heavy set...usually one or two warmups stil...remember the body is in a different position and hitting things at different angles.
P

[Praetorian]

so to clarify... bench press might look like:

barx12
135x10
185x8
225x5
315x5
295x8
275x10

or there abouts?


same idea on smaller parts like arms, calves, rear delts etc?

i find low reps to be difficult to use for parts like these myself

You got it...smaller muscle groups like bis etc Ill usually do three sets 8-10....my strength is a limiting factor on those exercises now...where going heavier just doesnt illicit muscular gains it just opens you up to injuries... if i barbell curled 225 for 10 reps does curling 275 build that much more muscle or put more stress on the tendon etc.
P

[Praetorian]

p,

do u think digestive enzymes are a good thing if taken with a solid meal to help break it down? any brands u suggest, and is there any side effects when coming off,, like iwll the body have torubles breaking down food on its own after stopping them.

thx

If you need them they work well...if you dont need them they wont do anything and are a waste of money.
P

[japh]

I hope its OK to chime in a little on warm-ups?

My bench press looks like this

bar for 50 reps

95 for 15

135 for 10

185 for 5

225 for 3

275 for 2

315 for 1

335 for 1

365 for 1

I then start my working sets with 315. Everybody warms up a little differently but that works for me. I'll stretch my back between sets as well as follow various tempos on the way up.

Anyone who preps their nervous system properly should immediately see at least one extra rep on the weight they use for their first working set normally.

If they've been following a pyramiding type template they'll see a few extra reps with the weight they used to do their heaviest set with. Logic dictates that that will make you stronger.

[FitnessModel45]

Thank you for all the advice so far P! I was just wondering, how many times a week do you recommend doing abs and calves? Where in my routine do you think would be most beneficial to train these 2 muscle groups? Thanks again!

My routine is as follows:
Mon - Chest
Tues - Back
Wed - OFF
Thurs - Legs
Fri - Shoulders
Sat - Arms
Sun - OFF

[Praetorian]

Thank you for all the advice so far P! I was just wondering, how many times a week do you recommend doing abs and calves? Where in my routine do you think would be most beneficial to train these 2 muscle groups? Thanks again!

My routine is as follows:
Mon - Chest+calves
Tues - Back + abs
Wed - OFF
Thurs - Legs
Fri - Shoulders+calves
Sat - Arms + abs
Sun - OFF

P

[FitnessModel45]

Thanks P! Earlier in this thread you mentioned that for the carb up meal on a keto diet you recommended 400-500g of carbs; do you recommend this amount for everyone no matter what their bodyweight is? I'm asking this because on first glance this seems like a huge meal. For example, that would be like eat 8 cups of oatmeal.
Also, what are your favorite foods to carb up on?

[natenator]

Thanks P! Earlier in this thread you mentioned that for the carb up meal on a keto diet you recommended 400-500g of carbs; do you recommend this amount for everyone no matter what their bodyweight is? I'm asking this because on first glance this seems like a huge meal. For example, that would be like eat 8 cups of oatmeal.
Also, what are your favorite foods to carb up on?
do

not

carb up

with

clean

foods lol

pancakes + 200ml real syrup and call it a day. Trust me on this, less food the better. Syrup is 90% of the carbs so its easy to get the meal down.

I remember once I did:

2 cups pasta, 8oz ground beef (cooked) in a tomatoe sauce
1/2 tray of low fat brownies and low fat icing
8 eggo waffles (with sugar free syrup)

the pain I was in after it was done...

[FitnessModel45]

Nate, why do you not recommend carbing up with clean foods? Didn't Praetorian say it's best to stick to cleaner foods for carbing up because they are lower in fat?

Did you make the pancakes from scratch? Or did you get a premade mix? As well, how many pancakes did you eat? Around 400-500g worth (of carbs)?

[Praetorian]

Thanks P! Earlier in this thread you mentioned that for the carb up meal on a keto diet you recommended 400-500g of carbs; do you recommend this amount for everyone no matter what their bodyweight is? I'm asking this because on first glance this seems like a huge meal. For example, that would be like eat 8 cups of oatmeal.
Also, what are your favorite foods to carb up on?

It all depends on the client..the diet isnt cookie cutter so you have to individualize it to each clients needs....lean body mass is a huge factor. I prefer foods that are not diet foods...so no oatmeal or yams etc....pancakes with syrup and fruit, pasta with meat sauce and garlic bread, garlic mashed potatoes with gravy....you get the idea.
P

[Praetorian]

do

not

carb up

with

clean

foods lol

pancakes + 200ml real syrup and call it a day. Trust me on this, less food the better. Syrup is 90% of the carbs so its easy to get the meal down.

I remember once I did:

2 cups pasta, 8oz ground beef (cooked) in a tomatoe sauce
1/2 tray of low fat brownies and low fat icing
8 eggo waffles (with sugar free syrup)

the pain I was in after it was done...

Good times buddy!! ;o) Yep pancakes are the easiest!
P

[Praetorian]

Nate, why do you not recommend carbing up with clean foods? Didn't Praetorian say it's best to stick to cleaner foods for carbing up because they are lower in fat?

Did you make the pancakes from scratch? Or did you get a premade mix? As well, how many pancakes did you eat? Around 400-500g worth (of carbs)?

Dirty carbs are better....more of a shock to the system...again it depends on the client..some cant handle sugar well.
P

[Sandwiches]

mmmm funnel cakes

[z83]

All I want as a refeed is a poutine, fries, hot dogs.
Everything good is fat :(

[natenator]

Good times buddy!! ;o) Yep pancakes are the easiest!
P
the problem is it only took me about 5 weeks before I finally figured that out lol

[FitnessModel45]

Ah I see, so you're saying that not everyone has to eat 400-500g of carbs in that meal; just eat until you are full?

[FitnessModel45]

Nate, sorry I didn't get an answer from you. Did you make the pancakes from scratch? Or did you buy the premade (Aunt Jemima) pancake mixes?

[natenator]

Nate, sorry I didn't get an answer from you. Did you make the pancakes from scratch? Or did you buy the premade (Aunt Jemima) pancake mixes?
just premade. No need to get fancy.

[fathead]

just premade. No need to get fancy.

what exact temperature did you heat the griddle to? did you make them round or a different shape like mickey mouse? big pancakes or small ones?

[bigtavi8]

choclate chips, blueberries inside? use a cookie cutter to make them shaped like hearts and stars? hahaha

[FitnessModel45]

LOL! Easy there guys... Just wanted to ask a simple question. When I do things, I like to do them right! =P

[Hugheser]

A few things I wish i knew when i was younger....

You dont need carbs when dieting
You wont lose muscle by eliminating carbs
You wont lose muscle by doing 1-2 hrs cardio...everyday



REALLY?........hmmmmmm been going at things all wrong.

Question: CAN you build muscle without carbs?

[btufts]

REALLY?........hmmmmmm been going at things all wrong.

Question: CAN you build muscle without carbs?

noooo

[Praetorian]

REALLY?........hmmmmmm been going at things all wrong.

Question: CAN you build muscle without carbs?

Nothing significant no.
P

[Hugheser]

What do you think about singles for bodybuilding.

Numbers have been sky rocketing post contest for the last 6 weeks and hope that is building some dense muscle that I didn't have before from the 8-12 rep range that I have been following for a year in a half or so.

Thanks

[Praetorian]

What do you think about singles for bodybuilding.

Numbers have been sky rocketing post contest for the last 6 weeks and hope that is building some dense muscle that I didn't have before from the 8-12 rep range that I have been following for a year in a half or so.

Thanks

Testing your strength every so often is ok but it does nothing to build muscle and it does put you in a very risky situation regarding injury.
P

[fathead]

Prae- what do you think of shrimp/prawns for a protein source? is it a suitable substitute for chicken/tilapia on palumbo type diet, or a diet with carbs in it?

would the portion be the same as you would eat for chicken? (7oz cooked). i feel like you would need more of it...

thx

[Praetorian]

Prae- what do you think of shrimp/prawns for a protein source? is it a suitable substitute for chicken/tilapia on palumbo type diet, or a diet with carbs in it?

would the portion be the same as you would eat for chicken? (7oz cooked). i feel like you would need more of it...

thx

Yes about 7oz cooked would be fine.
P

[Vitamin S]

hey p,

i know that palumbo recommends keeping heart rate at around 120bpm when using his diet for cardio. generally speaking what is the ideal heart rate for fat loss? like if not using palumbo diet is there another number one should aim for, and what is the minimum heart rate for fat loss.

and would these numbers be any different if performing cardio later in the day not on empty stomach?

thx

[Vitamin S]

p, when is the best time to stretch the muscle u just finished working out. woul di tbe right after or next day or later that night? i know it increases recovery and growth if the muscle bellies are supple and loose reight?

right now i just leave the gym wigth a pump and have my pwo shake. i hardly stretch and it is catching up i think.

thx

[theslime]

Im trying to qualify for the canadian nationals next weekend. Its my third show and I dread the carb loading of thursday and friday. My trainer has me carb loading on potatoes and rice and I just feel like its so bland and Im force feeding. Am I just bad at dieting? For my whole diet, my only carb source has been oatmeal with splenda, which tastes good to me. 600 g of carbs in potatoes and rice without salt or butter is really a pain. Any tips?

[Praetorian]

p, when is the best time to stretch the muscle u just finished working out. woul di tbe right after or next day or later that night? i know it increases recovery and growth if the muscle bellies are supple and loose reight?

right now i just leave the gym wigth a pump and have my pwo shake. i hardly stretch and it is catching up i think.

thx

Immediatley after training.
P

[Praetorian]

Im trying to qualify for the canadian nationals next weekend. Its my third show and I dread the carb loading of thursday and friday. My trainer has me carb loading on potatoes and rice and I just feel like its so bland and Im force feeding. Am I just bad at dieting? For my whole diet, my only carb source has been oatmeal with splenda, which tastes good to me. 600 g of carbs in potatoes and rice without salt or butter is really a pain. Any tips?

Its always wise to use the same carb source you have been eating on yoru diet to carb up with...changing the carb source to something else is asking for BIG trouble...never do that. Also carbing up efficiently requires sodium and fat...not eating these while carbing is again a big mistake. Sodium need only be restricted on the Friday. Also if you feel you are force feeding carbs you are overdoing it and will most likely spill over...not good.
P

[Praetorian]

hey p,

i know that palumbo recommends keeping heart rate at around 120bpm when using his diet for cardio. generally speaking what is the ideal heart rate for fat loss? like if not using palumbo diet is there another number one should aim for, and what is the minimum heart rate for fat loss.

and would these numbers be any different if performing cardio later in the day not on empty stomach?

thx

On a keto diet 120-130 bpm is ideal. On a low carb diet you can do HIT cardio so the heart rate would be higher...ideal numbers would vary pwerson to person so i cannot answer that...depends on a multitude of variables..ie metabolic rate, lean body mass, age, etc etc
P

[theslime]

Its always wise to use the same carb source you have been eating on yoru diet to carb up with...changing the carb source to something else is asking for BIG trouble...never do that. Also carbing up efficiently requires sodium and fat...not eating these while carbing is again a big mistake. Sodium need only be restricted on the Friday. Also if you feel you are force feeding carbs you are overdoing it and will most likely spill over...not good.
P

Thanks p. I think Ill stick to oatmeal then since it is the carb source i used almost exclusively during my diet. Ill take the splenda out on friday just in case.

[fathead]

On a keto diet 120-130 bpm is ideal. On a low carb diet you can do HIT cardio so the heart rate would be higher...ideal numbers would vary pwerson to person so i cannot answer that...depends on a multitude of variables..ie metabolic rate, lean body mass, age, etc etc
P

for someone dieting down with carbs would you recommend hiit cardio INSTEAD of low intensity? or some of each? would you still do this hiit cardio on an empty stomach in the am?

[ubcpower]

hey Prae,
I want to cut down on the number of shakes I have to just pre and post workout.
In my current diet I am consuming:
1 Whole Egg and Oats meal
2 Chicken, rice and nut meals
3 Shakes (50gwhey, 1tbsp ex v olive oil and oats)

Wondering what you think a good meal to add in and replace one of the shakes would be? I was leaning towards another egg or a fatty protein source meal?

[Praetorian]

hey Prae,
I want to cut down on the number of shakes I have to just pre and post workout.
In my current diet I am consuming:
1 Whole Egg and Oats meal
2 Chicken, rice and nut meals
3 Shakes (50gwhey, 1tbsp ex v olive oil and oats)

Wondering what you think a good meal to add in and replace one of the shakes would be? I was leaning towards another egg or a fatty protein source meal?

Sure that woudl be fine....doesnt make a whole lot fo difference unless you are dieting hard for a show.
P

[Praetorian]

for someone dieting down with carbs would you recommend hiit cardio INSTEAD of low intensity? or some of each? would you still do this hiit cardio on an empty stomach in the am?

Always on an empty stomach...i would mix it up HIT and lower.
P

[FitnessModel45]

Hey P, I have a question about keto dieting when you get to the point where you need to alternate pro/veg and pro/fat days. For pro/veg days do you simply take all the fats out of the diet that you follow on pro/fat days? Do you increase the protein intake on pro/veg days?

[fathead]

Always on an empty stomach...i would mix it up HIT and lower.
P

good to know. im at 1hr cardio a day now (am empty gut, low intensity). what would you recommend for an alternative in the HIT department? 30 min?

also what is the standard intervals? 1:1?

and is this HIT still acceptable post training or is this a bad idea?

thx

[IronMan]

Ok, I don't ask too many questions, especially gay ones, and I think this one sounds a bit gay, but.... Is rollerblading considered high or low intensity cardio? I guess it depends on speed and if there is lots of rises and falls in the roads or bike paths I'm on. I'm asking this because I finally got myself a pair of inline skates, first pair I've ever owned in my life. Found a pair that would fit me and they are pretty high quality, I have size 16 feet so this was a pretty big deal! I went for my 4th session yesterday and got an insane cardio workout. I would like to do this 2-3 times a weeks as I'm JUST starting to do cardio for the first time in 6 months lol. I know more "tough" guys consider rollerblading to be a bit fruity, but I don't care. They are fun, fast, and low impact cardio which I find good for my knee's as I've had 3 operations on each knee thus far and don't want anymore knee surgery's or injuries. So in all, is rollerblading a good alternative for the traditional treadmill cardio sessions? I'll be doing both, but just want to know if its a good idea. Thanks P!

[Vitamin S]

p,

with all the latest supplements coming out these days is there any particualr ones that are really needed. i wanna eliminate as much as i can and only stick to real foods, or a whey isolate product.

i mean during arnods days im sure there was only food and maybe egg protein or something simlar with nothing else. u walk into any supplemnet store and u get confused as there are so many categories and brands etc. i mean was the same stuff avaiable even 10-15 years ago.

so far i think the ones needed are
wholesome food
whey isolate
maybe an otc efedra free fat burner to wake u up before cardio or cup of coffee.
and healthy fats and omegas.

like the pre-workout drinks or powders are they needed., for a time i was hooked on them but wanna stop using them and maybe rely only on food. i heard the prewkout stuff is good as it opens up muscles and expands them during the pump allowing greater up take of nutrients post workout?

thx

[Praetorian]

Ok, I don't ask too many questions, especially gay ones, and I think this one sounds a bit gay, but.... Is rollerblading considered high or low intensity cardio? I guess it depends on speed and if there is lots of rises and falls in the roads or bike paths I'm on. I'm asking this because I finally got myself a pair of inline skates, first pair I've ever owned in my life. Found a pair that would fit me and they are pretty high quality, I have size 16 feet so this was a pretty big deal! I went for my 4th session yesterday and got an insane cardio workout. I would like to do this 2-3 times a weeks as I'm JUST starting to do cardio for the first time in 6 months lol. I know more "tough" guys consider rollerblading to be a bit fruity, but I don't care. They are fun, fast, and low impact cardio which I find good for my knee's as I've had 3 operations on each knee thus far and don't want anymore knee surgery's or injuries. So in all, is rollerblading a good alternative for the traditional treadmill cardio sessions? I'll be doing both, but just want to know if its a good idea. Thanks P!

If you are climbing alot of hills etc I would say it would be more HIT cardio...you can check your heartrate and tell by that...if its over 130 it pretty well HIT.
P

[Praetorian]

p,

with all the latest supplements coming out these days is there any particualr ones that are really needed. i wanna eliminate as much as i can and only stick to real foods, or a whey isolate product.

i mean during arnods days im sure there was only food and maybe egg protein or something simlar with nothing else. u walk into any supplemnet store and u get confused as there are so many categories and brands etc. i mean was the same stuff avaiable even 10-15 years ago.

so far i think the ones needed are
wholesome food
whey isolate
maybe an otc efedra free fat burner to wake u up before cardio or cup of coffee.
and healthy fats and omegas.

like the pre-workout drinks or powders are they needed., for a time i was hooked on them but wanna stop using them and maybe rely only on food. i heard the prewkout stuff is good as it opens up muscles and expands them during the pump allowing greater up take of nutrients post workout?

thx

The truth be told food is by far the most important. As for supps...a good whey islolate is next, Creapure creatine monohydrate, fish oil, multi vitamin....coffee is fine for a pick me up. Pre and post workout powders ie NOS, etc are unnecessary and wont do much at all.
P

[Praetorian]

good to know. im at 1hr cardio a day now (am empty gut, low intensity). what would you recommend for an alternative in the HIT department? 30 min?

also what is the standard intervals? 1:1?

and is this HIT still acceptable post training or is this a bad idea?

thx

Cardio type is diet dependant.
P

[FitnessModel45]

Hey Praetorian, you forgot about my question! =( Haha!

[Praetorian]

Hey P, I have a question about keto dieting when you get to the point where you need to alternate pro/veg and pro/fat days. For pro/veg days do you simply take all the fats out of the diet that you follow on pro/fat days? Do you increase the protein intake on pro/veg days?

Yep remove the fat..protein is not necessarily increased.
P

[FitnessModel45]

Would it be okay if you take a look at my layout for pro/veg days below? Thank you Prae!

On pro/fat days it looks like this (just like how you helped me set it up previously):
Meal 1:
3 whole eggs
6 egg whites
Meal 2:
1.5 scoop of whey protein
1 tbsp of natty pb
Meal 3:
6.5 oz of chicken breast
1/3 cup of almonds
Meal 4:
1.5 scoop whey protein
1 tbsp of natty pb
Meal 5:
6.5 oz of salmon
1 cup of asparagus
1 tbsp of olive oil
Meal 6:
1.5 scoop of whey protein
1 tbsp of natty pb

So on for pro/veg days it would be like this??
Meal 1:
9 egg whites
Meal 2:
1.5 scoop of whey protein
Meal 3:
6.5 oz of chicken breast
Meal 4:
1.5 scoop whey protein
Meal 5:
6.5 oz of salmon
1 cup of asparagus
Meal 6:
1.5 scoop of whey protein

Would the salmon have to be replaced on pro/veg days?
Also, should I add more veggies on pro/veg days?

[FitnessModel45]

I hate to be a bugger, but one more question: Just to confirm, for cheat meals, pizza and hamburgers are too high in fat to serve as cheat meals correct? Are fruits okay?

[Praetorian]

Would it be okay if you take a look at my layout for pro/veg days below? Thank you Prae!

On pro/fat days it looks like this (just like how you helped me set it up previously):
Meal 1:
3 whole eggs
6 egg whites
Meal 2:
1.5 scoop of whey protein
1 tbsp of natty pb
Meal 3:
6.5 oz of chicken breast
1/3 cup of almonds
Meal 4:
1.5 scoop whey protein
1 tbsp of natty pb
Meal 5:
6.5 oz of salmon
1 cup of asparagus
1 tbsp of olive oil
Meal 6:
1.5 scoop of whey protein
1 tbsp of natty pb

So on for pro/veg days it would be like this??
Meal 1:
9 egg whites
Meal 2:
1.5 scoop of whey protein
Meal 3:
6.5 oz of chicken breast
Meal 4:
1.5 scoop whey protein
Meal 5:
6.5 oz of salmon
1 cup of asparagus
Meal 6:
1.5 scoop of whey protein

Would the salmon have to be replaced on pro/veg days?
Also, should I add more veggies on pro/veg days?

looks fine
P

[Praetorian]

I hate to be a bugger, but one more question: Just to confirm, for cheat meals, pizza and hamburgers are too high in fat to serve as cheat meals correct? Are fruits okay?

They are fine for some people...make sure to get enough carbs...some fruit is fine yes....but you want starchy carbs predominantly for glycogen replenishment.
P

[pseclint]

Wow P you are extremely knowledgable.......... I have read through most of your thread and your knowledge astounds me...... you are a vault! The best I can give you is some green rep but man you deserve so much more

[Vitamin S]

p,

do certain compounds increase vascularity more than others, or is that genetics and how lean ur body fat is.

[Praetorian]

Wow P you are extremely knowledgable.......... I have read through most of your thread and your knowledge astounds me...... you are a vault! The best I can give you is some green rep but man you deserve so much more

Much appreciated!
P

[Ritch]

Wow P you are extremely knowledgable.......... I have read through most of your thread and your knowledge astounds me...... you are a vault! The best I can give you is some green rep but man you deserve so much more

I think he deserves a free banner on this site to promote his business. It`s more than earned.

[Praetorian]

p,

do certain compounds increase vascularity more than others, or is that genetics and how lean ur body fat is.

Vascularity is a combination of three things:

1. being lean enough
2. blood pressure
3. genetics

First you need to be lean...if you are not you wont see much vascularity. Then you need to make sure your sodium levels are adequate for blood pressure. Third some people just have more vascularity then others the first two things being equal.

P

[yooN]

I think he deserves a free banner on this site to promote his business. It`s more than earned.

I didn't know he had a "business" and thought that he just took on random clients until I PMed him.

Praetorian is definitely the biggest asset to this board by far! The reason I read this board over others.
I find that there's hardly a need to post questions once you've read through this thread!

[natenator]

I think he deserves a free banner on this site to promote his business. It`s more than earned.
1000% agree here.

Other than MP no one here has contributed more to this board.

[Big D]

1000% agree here.

Other than MP no one here has contributed more to this board.

X2

I'm planing on hiring P as soon I as I stop traveling to camp job sites, the only thing you can eat is whatever the cook makes ya or you dont eat at all :(

[FitnessModel45]

I would definitely hire Praetorian too! But unfortunately I am in university and trying to get into med school so I'm broke! =(

[FitnessModel45]

Hey Praetorian, when bulking naturally do you recommend BCAAs?
What do you recommend? 5g of BCAAs with waxy maize during the workout, and whey protein by itself after the workout?

[Ritch]

Since I`m sure Prae is tired of answering this question I`ll take the liberty to do so myself. Prae is not an advocate of bcaa`s.

Fitness dude, you certainly have a lot of questions. Nothing wrong with that, but maybe you should take the time to read every page in this thread. For sure you will pick up some good stuff. And really don`t think it`s fair you ask so many questions. Not trying to be a prick, but if you have so many q`s, it`s time you set your priorities and hire Prae.

[natenator]

Since I`m sure Prae is tired of answering this question I`ll take the liberty to do so myself. Prae is not an advocate of bcaa`s.

Fitness dude, you certainly have a lot of questions. Nothing wrong with that, but maybe you should take the time to read every page in this thread. For sure you will pick up some good stuff. And really don`t think it`s fair you ask so many questions. Not trying to be a prick, but if you have so many q`s, it`s time you set your priorities and hire Prae.
uhhh, Vitamin S has asked WAYYYYYYYYYYY more questions than this fitness guy has.

[Ritch]

uhhh, Vitamin S has asked WAYYYYYYYYYYY more questions than this fitness guy has.

For sure, I think it`s taking advantage of someone`s niceness. If I`m out of line, I apologize, but prae seems like such a nice guy he wouldn`t voice his displeasure. At one point it`s just too much.

[FitnessModel45]

Ritch I honestly don't mean any harm, and I have indeed read this entire thread once before. I do recall Prae mentioning something about BCAAs but I cannot remember. I ask questions because I believe it's the most efficient way people learn. I would most certainly hire Prae if I had the money; although because like I mentioned in my previous post, I am a student and much of my money is spent on my education at the moment.

[Ritch]

Ritch I honestly don't mean any harm, and I have indeed read this entire thread once before. I do recall Prae mentioning something about BCAAs but I cannot remember. I ask questions because I believe it's the most efficient way people learn. I would most certainly hire Prae if I had the money; although because like I mentioned in my previous post, I am a student and much of my money is spent on my education at the moment.

I totally understand what you`re saying. And congrats on doing what you`re doing. I don`t know about you, but every student I hear who says "I`m broke, I`m a student" has more $$$ than they think. They`re always buying energy drinks and at minimun $3 a pop, that adds up. Plus they drink 2 a day. Drinkng beers on the weekend...

Do you have a car? Man it used to piss me off when I was in retail (supplements) and some guy would say "can you give it to me for such and such price, I`m broke"

Well guess what? I don`t have a car, so don`t tell me you`re broke. I`m broke dude... Please!

Just saying, anyway, I don`t want to create drama here, just saying what I think is fair.

But dude, multiple questions, every day, day by day is just pushing it in my opinion. In the end it`s about being respectfull towards another person`s time.

[FitnessModel45]

I totally understand the point you're trying to get across and it makes sense. Unlike the majority of university students I do not drink at all, nor do I like to. I don't have a car because I can't afford the car itself, insurance, not even the gas! Because I am trying to get into medical school, my time goes to studying for the MCAT, volunteering at a hospital, spending time with the gf, and working out. No time even for a job this summer unfortunately.

I don't mean to be disrespectful toward anyone and I am only here to learn.

[Praetorian]

Hey Praetorian, when bulking naturally do you recommend BCAAs?
What do you recommend? 5g of BCAAs with waxy maize during the workout, and whey protein by itself after the workout?

You get more than enough BCAA's in whey protein...unnecessary.
P

[bottleneckblooz]

Hey Praetorian,

What type of whey protein do you use when on keto? Most of the ones I've seen have some carbs. Even the isolates.

[Praetorian]

Hey Praetorian,

What type of whey protein do you use when on keto? Most of the ones I've seen have some carbs. Even the isolates.

Any good isolate is fine.
P

[Praetorian]

Thanks for all the positive feedback guys....Nate, Ritch, Yoon etc...Im happy to help and hope guys learn from the discussions on here. I dont get really specific on certain things as that would be more of a chargeable thing but most questions are good.
P

[Vitamin S]

hey p,

question on trying to have a baby when on gear. is this true, being on gear will make it harder to get a girl pregnant coz your sperm count is lower than it would be if you were not on gear, but still possible to get a girl pregnant (this makes sense to me as i know lots of guys who said they had gotten their wives pregnant while on cycle)

and lastly does being on gear, or that fact that you have used it in the past effect the outcome of your baby being born healthy or not, i was told and believe the following is true as it makes sense (being on gear only makes it harder to get a girl pregnant due to lowered sperm count, it does not change the dna or genetics of the sperm so it makes no difference on the outcome of the baby being born.

last thing i want is getting my girl pregnant while on gear and finding out baby has a defect coz of my gear use or past use.


thx

[Praetorian]

hey p,

question on trying to have a baby when on gear. is this true, being on gear will make it harder to get a girl pregnant coz your sperm count is lower than it would be if you were not on gear, but still possible to get a girl pregnant (this makes sense to me as i know lots of guys who said they had gotten their wives pregnant while on cycle)

and lastly does being on gear, or that fact that you have used it in the past effect the outcome of your baby being born healthy or not, i was told and believe the following is true as it makes sense (being on gear only makes it harder to get a girl pregnant due to lowered sperm count, it does not change the dna or genetics of the sperm so it makes no difference on the outcome of the baby being born.

last thing i want is getting my girl pregnant while on gear and finding out baby has a defect coz of my gear use or past use.


thx

Being in gear makes it more difficult for some...easier for others...happens all the time. No it should not affect the babies health at all.
P

[Vitamin S]

if not too much to explain, can u tell why its actually easier for some on gear? is it coz of the mental part of getting erection and all that while being on high amount of test?

[natenator]

Hey caption ritch you're needed on patrol in this thread.

[Ritch]

Hey caption ritch you're needed on patrol in this thread.

All hits were called off by the boss yesterday...

[Praetorian]

Being on gear makes it more difficult for some...easier for others...happens all the time. No it should not affect the babies health at all.
P



,,,

[Praetorian]

if not too much to explain, can u tell why its actually easier for some on gear? is it coz of the mental part of getting erection and all that while being on high amount of test?

Just happens that way nothing scientific.
P

[uphgrn]

P,
Can you explain the relationship between T4 and HGH. Could you also give you opinion on when is the best time to take HGH. Also if you are taking 4-5 I/U should this amount be split into 2 injections and again what would be the best times to inject. Thanks.

[tiramisu]

I've been working on short, intense programs for the last couple of years; SS, DC, 5/3/1 and they have been EXTREMELY productive.

... BUT While I'm starting to get middling strong I have the endurance of a 90 year old cardiac patient.

I am both getting stronger and growing but when I compare myself to young elite athletes ( first mistake ) the big difference that I see is that they are able to apply larger work loads per session and more sessions than I am able to recover from.

I've been thinking about adding some sled dragging or sprint intervals into my week in order to increase my ability to handle more work OR prove to myself that I'm neither young nor elite.

I'm currently doing a 5/3/1 triumvirate on a 4 way split.

Do you have any recommendations on how to add conditioning work into a program effectively?

[Praetorian]

P,
Can you explain the relationship between T4 and HGH. Could you also give you opinion on when is the best time to take HGH. Also if you are taking 4-5 I/U should this amount be split into 2 injections and again what would be the best times to inject. Thanks.

T4 = inactive thyroid hormone
T3= active thyroid hormone
By taking exogenous GH the amount of T4 converted to T3 is increased...thus you have more active thyroid and thus TSH (thyroid stimulating hormone) is reduced. Therein lies the misconception...a low TSH has been misinterpreted for years as low thyroid thus people assume T3 is necessary when taking GH. This is not the case as a low TSH actually means higher thyroid...its an inverse relationship.
The best times to take GH are when the body is the most catabolic...ie morning and post workout. If you are taking more than 4iu per day i would split the dose up between these two times. The least effective time to take GH is before bed because the negative feedback loop created will shunt the bodies natural GH production (occurs approx two hours after falling asleep) which should be utilized in addition to the exogenous GH.
P

[Praetorian]

I've been working on short, intense programs for the last couple of years; SS, DC, 5/3/1 and they have been EXTREMELY productive.

... BUT While I'm starting to get middling strong I have the endurance of a 90 year old cardiac patient.

I am both getting stronger and growing but when I compare myself to young elite athletes ( first mistake ) the big difference that I see is that they are able to apply larger work loads per session and more sessions than I am able to recover from.

I've been thinking about adding some sled dragging or sprint intervals into my week in order to increase my ability to handle more work OR prove to myself that I'm neither young nor elite.

I'm currently doing a 5/3/1 triumvirate on a 4 way split.

Do you have any recommendations on how to add conditioning work into a program effectively?

Not sure I understand your overall goals...if you are doing HIT trainign I assume you are trying to build muscle...ie bodybuilding Why do you need to increase work load if HIT is already building muscle? Are you just looking to increase cardiovascular efficiency?
P

[uphgrn]

Thankls P, once again wealth of information,I work shift work so my sleep patterns are not consistent, so irregardless of when I sleep that is when the natural GH is produced. So with that thinking when I get up 2 i/u and post work out 2 i/u. After reading the relationship with T4 and T3 is there a benefit to take T4 if you are staying around 4-5 i/u. Thanks again.

[tiramisu]

Not sure I understand your overall goals...if you are doing HIT trainign I assume you are trying to build muscle...ie bodybuilding Why do you need to increase work load if HIT is already building muscle? Are you just looking to increase cardiovascular efficiency?
P

Goals are strength and size for this season.

It would be nice if I could build more muscle and strength faster. I believe that my work capacity may limit the effectiveness of both my workouts and my recovery.

i.e. If I were not completely gassed I'd be getting more reps/weight on squat/deadlift days. And possibly (not sure) if my work capacity were higher my recovery abiility would also be improved allowing me to get back into the gym to do more squats/deads sooner.

I'm not looking to switch to volume training but I am finding there's not enough air in the gym on squat or deadlift days lately and I've been needing an extra day or two for recovery every second or third week.

[Praetorian]

goals are strength and size for this season.
Hit training is fine for this

it would be nice if i could build more muscle and strength faster. I believe that my work capacity may limit the effectiveness of both my workouts and my recovery.

***Not if you are training hit

i.e. If i were not completely gassed i'd be getting more reps/weight on squat/deadlift days. And possibly (not sure) if my work capacity were higher my recovery abiility would also be improved allowing me to get back into the gym to do more squats/deads sooner.

***Recovery ability is not based on work capacity...more volume because of a higher work capacity will require longer recovery times...if you are gassing because of inefficient cardio then that can be improved with hit cardio

i'm not looking to switch to volume training but i am finding there's not enough air in the gym on squat or deadlift days lately and i've been needing an extra day or two for recovery every second or third week.


***improve cardio...this will help with o2 uptake and capacity

p

[Praetorian]

Thankls P, once again wealth of information,I work shift work so my sleep patterns are not consistent, so irregardless of when I sleep that is when the natural GH is produced. So with that thinking when I get up 2 i/u and post work out 2 i/u. After reading the relationship with T4 and T3 is there a benefit to take T4 if you are staying around 4-5 i/u. Thanks again.

No it wont do much at all...
P

[tiramisu]

***improve cardio...this will help with o2 uptake and capacity

p

Thanks p, I always appreciate your input. While I'm sure much of this seems obvious to you. Cause and effect are still often a bit of a mystery to me.

[LonelyBedouin]

Hey P, any benefits of longer cycles (20+weeks)? I know you said this "Not only test but your entire endocrine system as well as liver, cholesterol, thyroid etc All of these are affected. You can be on HRT but not higher doses indefinitely.
P "
http://www.canadabodybuilding.com/forums/showpost.php?p=275802&postcount=19

[Praetorian]

Hey P, any benefits of longer cycles (20+weeks)? I know you said this "Not only test but your entire endocrine system as well as liver, cholesterol, thyroid etc All of these are affected. You can be on HRT but not higher doses indefinitely.
P "
http://www.canadabodybuilding.com/forums/showpost.php?p=275802&postcount=19

If 16 weeks is not long enough to gain significant muscle Id really suggest BB is not for you.
P

[uphgrn]

P,
is a 30 g short needle fine for GH, is there a desired depth or is the short fine.

[Praetorian]

P,
is a 30 g short needle fine for GH, is there a desired depth or is the short fine.

29-30 short or regular is fine.
P

[fathead]

i apologize if i missed it somewhere in this thread but... what is your general suggestion for an off season diet?

do you follow something close to the palumbo mass gaining diet? could you post a generic sample diet for say a 200lb man?

thanks

[z83]

i apologize if i missed it somewhere in this thread but... what is your general suggestion for an off season diet?

do you follow something close to the palumbo mass gaining diet? could you post a generic sample diet for say a 200lb man?

thanks

x2

[Praetorian]

Very similar philosophy to Dave...6-8 meals per day...balanced macro nutrient ratios...40-50g pro+15-20g fat+30-50g carbs....depending on lean mass of the athlete in question. I prefer low glycemic carbs the majority of the time with protein from the usual sources...beef, fish, chicken, eggs, game meat, whey isolate, etc Im big on dark green veggies for a better PH balance and some fresh fruit as well.
P

[gingerbreadman]

Very similar philosophy to Dave...6-8 meals per day...balanced macro nutrient ratios...40-50g pro+15-20g fat+30-50g carbs....depending on lean mass of the athlete in question. I prefer low glycemic carbs the majority of the time with protein from the usual sources...beef, fish, chicken, eggs, game meat, whey isolate, etc Im big on dark green veggies for a better PH balance and some fresh fruit as well.
P
:yeahlike this........something I always thought was neglected in most Palumbo-like diets

[benP]

Hey P, I've been doing landscaping work for the past month, and would like some advice on what I should be doing to cut down. It's usually 40+ hours a week of really intense work, but I don't seem to be looking better, or coming down. Should I still be cutting carbs when I'm working like this? Will the occasional fast food lunch really effect me? Any advice is appreciated. Thanks.

[Praetorian]

Hey P, I've been doing landscaping work for the past month, and would like some advice on what I should be doing to cut down. It's usually 40+ hours a week of really intense work, but I don't seem to be looking better, or coming down. Should I still be cutting carbs when I'm working like this? Will the occasional fast food lunch really effect me? Any advice is appreciated. Thanks.

One cheat meal per week only. Carbs need to be cut for sure...youll have to experiment to see what levels allows you to start dropping..it tough to say and the only way to know is to try it.
P

[btufts]

hey p, long time since i popped a question on this page, when your bulking and you plateau at a weight whats the first thing you change to keep gaining? more cals coming from protein, carbs, fats? less training days? i'm maintaining at about 200 right now. framing houses has me moving all day aswell which must burn a ton of cals and i'm training 2 days on 1 day off thru the week.

thanks,

b

[ubcpower]

Hey P,
I am going to place a protein order with TS. I am in the last 2 months of a summer diet. Diet is in check, training and cardio sessions are faltering a little with lack of energy/exhaustion. I was wanting to create my own pre workout stack using the compounds available from TS. At my disposal are:

Caffeine tabs
L-Carnitine
Green Tea Extract
Hoodia
AAKG
L-Arginine

Can you suggest which ones to use , if any for a little jolt?
Dossages?
I want to stay away from Clen and Ephedrine. Thanks

[Praetorian]

hey p, long time since i popped a question on this page, when your bulking and you plateau at a weight whats the first thing you change to keep gaining? more cals coming from protein, carbs, fats? less training days? i'm maintaining at about 200 right now. framing houses has me moving all day aswell which must burn a ton of cals and i'm training 2 days on 1 day off thru the week.

thanks,

b

You cannot indefinitely gain weight unless you don't mind putting on fat. If you are getting enough protein and essential fats then you'll be building muscle if you take in adequate carbs to offset any extra energy requirements. 16 weeks is long enough to gain...then you should come off clean out and normalize the body. Then prepare for the next phase.
P

[FitnessModel45]

Hey Praetorian, when bulking, what supplements do you believe a natural bodybuilder should take besides whey isolate, creatine, and multivitamins? What do you think of fish oils, primrose oils, and extra vitamin C? And is there is difference/benefits between taking fish oil supplements in the capsule vs liquid form? Thanks in advance!

[uphgrn]

P,
First try at HGH. I mixed 1st bottle with 1 m/l of bact water, under instruction to give me a 10i/u bottle. Using 30 unit syringe, I thought I was taking 2 i/u a day. Started on Wednesday and on Saturday upped it to 3i/u, but I still 1/3 of the bottle remaining, so far I've taken 12 i/u, but something is wrong with either how I mixed it or how I am measuring i/u's. With the 30 unit syringe it is marked of units of 5 so I thought the second line would mean 2 i/u, is this incorrect? I thought it was a very small amount to inject but it makes since if 30 unit is the same as 30i/u's, thanks for any suggestions.

[Vitamin S]

hey p,

can u heat up protein powder when cooking? like i use it in my protein pancake recipe along with egg whites, will that make the protein powder go bad, i see soo many people making protein pancakes just wondering if it all good to go.

thx

[tiramisu]

I've been having a tough time finding the will to put myself on an "offseason" diet. I'm leaning towards palumbo's template as it's drop dead simple and having used his keto template twice I know how to do the shopping and follow it.

I like the hype of carb cycling and lean bulking but being a northern european white guy putting on muscle without putting on fat seems to be insanely inefficient and bouncing carbs around generally makes me want to kill women and children.

I don't like getting fat (ala 20%) but I'm comfortable doing so for 4 or 5 months at a time if it helps me put on muscle and gets my bench/squat/deadlift solidly into the mid 3/4/5's this year.

Who else should I be looking to for dieting strategies/base templates that have similar approaches?

[ubcpower]

^^^^
have you tried that Anabolic Diet?

[btufts]

hey p, so if i'm sitting at the same weight and taking the right supplements and still eating plenty of carbs, good fats and high protein, could i be still building muscle?

[Praetorian]

Hey P,
I am going to place a protein order with TS. I am in the last 2 months of a summer diet. Diet is in check, training and cardio sessions are faltering a little with lack of energy/exhaustion. I was wanting to create my own pre workout stack using the compounds available from TS. At my disposal are:

Caffeine tabs
L-Carnitine
Green Tea Extract
Hoodia
AAKG
L-Arginine

Can you suggest which ones to use , if any for a little jolt?
Dossages?
I want to stay away from Clen and Ephedrine. Thanks

All that would really work is the caffeine...200mg pre-workout.
P

[Praetorian]

Hey Praetorian, when bulking, what supplements do you believe a natural bodybuilder should take besides whey isolate, creatine, and multivitamins? What do you think of fish oils, primrose oils, and extra vitamin C? And is there is difference/benefits between taking fish oil supplements in the capsule vs liquid form? Thanks in advance!

2000mg fish oil twice daily is great, primrose oil is ok but not necessary...vitamin C 2000mg daily is fine. Liquid fish oil kept refrigerated is best I would say...but some cant handle the taste or may burp it up afterwards.
P

[Praetorian]

hey p, so if i'm sitting at the same weight and taking the right supplements and still eating plenty of carbs, good fats and high protein, could i be still building muscle?

If you aren't gaining weight you aren't building muscle...as I said you cannot gain indefinitely...have you gone off since the contest and run PCT?
P

[Praetorian]

P,
First try at HGH. I mixed 1st bottle with 1 m/l of bact water, under instruction to give me a 10i/u bottle. Using 30 unit syringe, I thought I was taking 2 i/u a day. Started on Wednesday and on Saturday upped it to 3i/u, but I still 1/3 of the bottle remaining, so far I've taken 12 i/u, but something is wrong with either how I mixed it or how I am measuring i/u's. With the 30 unit syringe it is marked of units of 5 so I thought the second line would mean 2 i/u, is this incorrect? I thought it was a very small amount to inject but it makes since if 30 unit is the same as 30i/u's, thanks for any suggestions.

30units = 30iu, thus 2iu would be 2 units, 3iu would be 3 units etc
P

[Praetorian]

hey p,

can u heat up protein powder when cooking? like i use it in my protein pancake recipe along with egg whites, will that make the protein powder go bad, i see soo many people making protein pancakes just wondering if it all good to go.

thx

Yes no problem.
P

[Praetorian]

I've been having a tough time finding the will to put myself on an "offseason" diet. I'm leaning towards palumbo's template as it's drop dead simple and having used his keto template twice I know how to do the shopping and follow it.

I like the hype of carb cycling and lean bulking but being a northern european white guy putting on muscle without putting on fat seems to be insanely inefficient and bouncing carbs around generally makes me want to kill women and children.

I don't like getting fat (ala 20%) but I'm comfortable doing so for 4 or 5 months at a time if it helps me put on muscle and gets my bench/squat/deadlift solidly into the mid 3/4/5's this year.

Who else should I be looking to for dieting strategies/base templates that have similar approaches?

The best approach IMO is running the keto outline but adding a smal amount of carbs to each meal...or EOM and see how things go....you can try adding 40g carbs to meal 1, 3, 5 and go from there. If you are gaining keep it the same ..if not add another meal with carbs....youll have to experiment a bit.
P

[btufts]

If you aren't gaining weight you aren't building muscle...as I said you cannot gain indefinitely...have you gone off since the contest and run PCT?
P

Yes I've been off, ran pct and now back on

[btufts]

If you aren't gaining weight you aren't building muscle...as I said you cannot gain indefinitely...have you gone off since the contest and run PCT?
P

Yes I've been off, ran pct and now back on

[shredded_Tris]

Hey Prae,

I was wondering what your take is on Artificial sweeteners during Contest Prep.
-Crystal Light
-Sugar Twin
-Stevia
and other things like butter spray (0Cals) etc.

All these things have basically zero Cals but can they still have a negative effect on fat loss. or any other sort of crappy effects

Just curious what your experience is and what you normally let your clients have

Thanks Bro

[Praetorian]

Yes I've been off, ran pct and now back on

If not gaining either you have to increase intensity of training, increase food intake, increase dosage, etc....there are many variables at play here...are you getting the necessary rest and recovery, are you getting enough essential fats, are you training consistently, are you getting stronger on the basic lifts, are you eating frequently enough, are you eating the proper macro nutrient ratios, etc When I was young I had a hard time gaining weight...I had to eat every two hours by the clock, and I had to eat calorie dense foods...ie peanut butter, whole milk, whole eggs, also if you are trying to remain lean at the same you will find it extremely difficult to gain serious muscle.
P

[Praetorian]

Hey Prae,

I was wondering what your take is on Artificial sweeteners during Contest Prep.
-Crystal Light
-Sugar Twin
-Stevia
and other things like butter spray (0Cals) etc.

All these things have basically zero Cals but can they still have a negative effect on fat loss. or any other sort of crappy effects

Just curious what your experience is and what you normally let your clients have

Thanks Bro

In moderation crystal light is fine, so are diet sodas...just dont go crazy on them and realize they do not replace drinking water. Stevia is best for a sweetener in coffee etc...I use PAM cooking spray...go easy though its not difficult to over do it. If used correctly these things wont affect fat loss.
P

[btufts]

If not gaining either you have to increase intensity of training, increase food intake, increase dosage, etc....there are many variables at play here...are you getting the necessary rest and recovery, are you getting enough essential fats, are you training consistently, are you getting stronger on the basic lifts, are you eating frequently enough, are you eating the proper macro nutrient ratios, etc When I was young I had a hard time gaining weight...I had to eat every two hours by the clock, and I had to eat calorie dense foods...ie peanut butter, whole milk, whole eggs, also if you are trying to remain lean at the same you will find it extremely difficult to gain serious muscle.
P

I've been trying to eat as much as possible lately, stille at 6 meals a day just like contest prep. 60g protein at each meal, roughly 400g carbs each day and i would have to say 30g fat coming from peanut butter. I'm definately lactose intolerant so no milk. i have some lactese in my wheaties. I've definately had enough rest, ive been training 2 days on 1 day off sometimes 2 days off. all my basic lifts are going up! i'm the strongest i've ever been. eating every 3 hours as usual. 500mg test, 400eq, 50mg clostebol before my workout. just today i woke up 5 pounds lighter! then again i spent all yesterday trying to get my car to work in the rain with limited food (maybe 2500cals) but jesus. i don't know what else i could do but just stay at this weight

[shredded_Tris]

Whats your take on diuretics leading up to the show like the last few days before or the day of the show. and what kinds if you do encourage it

[fathead]

I've been trying to eat as much as possible lately, stille at 6 meals a day just like contest prep. 60g protein at each meal, roughly 400g carbs each day and i would have to say 30g fat coming from peanut butter. I'm definately lactose intolerant so no milk. i have some lactese in my wheaties. I've definately had enough rest, ive been training 2 days on 1 day off sometimes 2 days off. all my basic lifts are going up! i'm the strongest i've ever been. eating every 3 hours as usual. 500mg test, 400eq, 50mg clostebol before my workout. just today i woke up 5 pounds lighter! then again i spent all yesterday trying to get my car to work in the rain with limited food (maybe 2500cals) but jesus. i don't know what else i could do but just stay at this weight

clostebol?

[btufts]

clostebol?

clostebol acetate, check it on the hormone profiles. great stuff really mild rarely have any sides

[Flexxx]

I've been trying to eat as much as possible lately, stille at 6 meals a day just like contest prep. 60g protein at each meal, roughly 400g carbs each day and i would have to say 30g fat coming from peanut butter. I'm definately lactose intolerant so no milk. i have some lactese in my wheaties. I've definately had enough rest, ive been training 2 days on 1 day off sometimes 2 days off. all my basic lifts are going up! i'm the strongest i've ever been. eating every 3 hours as usual. 500mg test, 400eq, 50mg clostebol before my workout. just today i woke up 5 pounds lighter! then again i spent all yesterday trying to get my car to work in the rain with limited food (maybe 2500cals) but jesus. i don't know what else i could do but just stay at this weight

Is that 30g of fat per meal or total per day? If its per day, then just increase your fat intake, a quick and easy way to up your cals. You are eating only about 3500 cals a day, upping the fats can quickly bring you up.

I diet at about 3500 calories a day.

[Praetorian]

I've been trying to eat as much as possible lately, stille at 6 meals a day just like contest prep. 60g protein at each meal, roughly 400g carbs each day and i would have to say 30g fat coming from peanut butter. I'm definately lactose intolerant so no milk. i have some lactese in my wheaties. I've definately had enough rest, ive been training 2 days on 1 day off sometimes 2 days off. all my basic lifts are going up! i'm the strongest i've ever been. eating every 3 hours as usual. 500mg test, 400eq, 50mg clostebol before my workout. just today i woke up 5 pounds lighter! then again i spent all yesterday trying to get my car to work in the rain with limited food (maybe 2500cals) but jesus. i don't know what else i could do but just stay at this weight

Meals should be closer to 45g pro + 15g fat + 45-60g carbs...increase the amount of meals to 8...I would also drop the clostebol its pretty well useless.
P

[Praetorian]

Whats your take on diuretics leading up to the show like the last few days before or the day of the show. and what kinds if you do encourage it

Taking any diuretic for a few days is a mistake and will usually destroy your condition. Avoid loop diuretics ie lasix as well as aldosterone blockers ie aldactone...both will drop water yes but at the expense of flattening you out and messing with electrolyte balance. I don't encourage diuretic usage I just try to educate those who make that choice. The diuretic of choice these days is dyazide taken the night before the show.
P

[btufts]

Thanks p, I find it hard enough to find time for 6 meals a day though I don't know how I'd make enough time for 8. I'm usually not awake long enough during the day

[fathead]

P- is there a relationship between resting heart rate and fat burning cardio heart rate? if one has a higher resting heart rate then average would their cardio heart rate need to be higher or same BMP range?

ALSO- how long can one stay on t3 for and whats your advice for coming off of it (taper? any supps after?)

thx very much

[Praetorian]

P- is there a relationship between resting heart rate and fat burning cardio heart rate? if one has a higher resting heart rate then average would their cardio heart rate need to be higher or same BMP range?

ALSO- how long can one stay on t3 for and whats your advice for coming off of it (taper? any supps after?)

thx very much

Generally if you have a very efficient cardiovascular system you may need to get your heart rate slightly higher for the same amount of calorie burn as someone with less efficiency. You can run T3 for 16 weeks concurrently without issue...always taper up and down. Generally taper off one thing at a time..ie first T3 ..then clen...you can also run gh at a low dose 2iu for a couple weeks until the thyroid recovers.
P

[Praetorian]

Hey P,

i was running a palumbo style keto diet for around 16 weeks and i just changed my diet up abit by adding 3-5 cups of veggies per day spaced out with the 6 meals.... and also on workout days adding in abit of carbs timed around when i train (malto intra and some plain oatmeal PostWO)... also lowered my daily fat intake abit and dont take fats with the malto or meal with oatmeal.

the weekly refeeds on the palumbo diet really kept me sane (they were more so weekly cheats in my case because they were also pretty high fat)..... I'm still trying to lean out abit or at the very least maintain but I'd also like to keep a cheat scheduled for once a week where i have an hour time window to eat anything/everything i want..... so my question is....... is there anything i can take with these cheats in order to lessen the damage it puts on my efforts of leaness?... do any of those carb or fat blocker supplements work?

Thank You,
all your advice so far has worked wonders in my bodybuilding journey

I would not suggest continuing to diet...the body does not respond well to that...maintenance is fine at this point...you would be very insulin sensitive because of the keto so no sense in taking anything...carb and fat blockers are useless and detract from your health and will actually hurt your condition.
P

[Praetorian]

Thanks p, I find it hard enough to find time for 6 meals a day though I don't know how I'd make enough time for 8. I'm usually not awake long enough during the day

Get up at 6 and go to bed at 11...eat every 2-2.5 hours.
P

[fathead]

Generally if you have a very efficient cardiovascular system you may need to get your heart rate slightly higher for the same amount of calorie burn as someone with less efficiency. You can run T3 for 16 weeks concurrently without issue...always taper up and down. Generally taper off one thing at a time..ie first T3 ..then clen...you can also run gh at a low dose 2iu for a couple weeks until the thyroid recovers.
P

would an efficient cardio vascular system have a higher or lower resting heart rate? i would think lower??

i have a higher resting heart rate then average, so im thinking to get the same "elevated heart rate" as generic bodybuilder i would need my heart rate slightly higher during cardio?

is there a # to shoot for such as 50bpm over resting?

[Praetorian]

would an efficient cardio vascular system have a higher or lower resting heart rate? i would think lower??

i have a higher resting heart rate then average, so im thinking to get the same "elevated heart rate" as generic bodybuilder i would need my heart rate slightly higher during cardio?

is there a # to shoot for such as 50bpm over resting?

More efficient = lower resting heart rate. Dont worry too much about the numbers...just do the cardio as a fast paced walk to start.
P

[z83]

Hi P,

I'm in the last 2-3 weeks of keto. Do you think having 2-3 beers on a refeed night would have a big impact ?

When coming off diet/gear, what's the best time for the week off/reintroduce carbs ?
I planned tapering/stopping Test C / Clen / T3 by first week of august. Second week would be off gym/cardio/gears, reintroduce carbs slowly each other meal. Start HCG for 2 weeks then 2 weeks after last shot/HCG done, start clomid/nolva.

Thanks

z83

[Praetorian]

Hi P,

I'm in the last 2-3 weeks of keto. Do you think having 2-3 beers on a refeed night would have a big impact ? YES...WAIT UNTIL YOU ARE DONE DIETING!

When coming off diet/gear, what's the best time for the week off/reintroduce carbs ? THE WEEK AFTERYOU ARE DONE DIETING IS GOOD TO TAKE OFF...REINTRODUCE CARBS EOD IN SMALL AMOUNTS 20-30G

I planned tapering/stopping Test C / Clen / T3 by first week of august. Second week would be off gym/cardio/gears, reintroduce carbs slowly each other meal. Start HCG for 2 weeks then 2 weeks after last shot/HCG done, start clomid/nolva. SOUNDS FINE, JUST START CLOMID NOLVA THE DAY AFTER STOPPING HCG...AND MAKE SURE YOU RUN AN AI WITH THE HCG AS WELL

Thanks

z83

P

[z83]

P

thanks a lot !!!

you say "REINTRODUCE CARBS EOD IN SMALL AMOUNTS 20-30G"

really each other day or it's each other meal ?

[Andre Gregoire]

Hey P, what are your favorite nutrition books?

[Praetorian]

thanks a lot !!!

you say "REINTRODUCE CARBS EOD IN SMALL AMOUNTS 20-30G"

really each other day or it's each other meal ?

You are correct Every other meal...im losing my mind on this diet lol.
P

[Praetorian]

Hey P, what are your favorite nutrition books?

Fat Wars by Brad King
Perfect Prison Physique by Dave Palumbo
Precision Nutrition by Dr. John Berardi
Fats that heal Fats that kill by Udo Erasmus PHD
BodyRX by Dr Scott Connelly
The Ketogenic Diet by Lyle MacDonald

P

[Victor85]

Hey P! I love the thread. You are like the Yoda of CBB! ; )
Keep it up. I got 2 questions.

1. Can the human body build tolerance to AAS, and if it does, that does mean that I have to increase dosages?

2. I am a alcohol drinker and many of my friends say that it increases estrogen levels and that I should not drink when 'on". Is there any fact to there comments?

[Andre Gregoire]

Fat Wars by Brad King
Perfect Prison Physique by Dave Palumbo
Precision Nutrition by Dr. John Berardi
Fats that heal Fats that kill by Udo Erasmus PHD
BodyRX by Dr Scott Connelly
The Ketogenic Diet by Lyle MacDonald

P

Cool thanks. I have only read one of those books. I will look at getting the others. I have read all of Lyle's books besides the new one on mixed sports.

If you haven't read his stubborn fat loss book, I recommend that you check it out. I just finished reading this book and LOVED it. Tons of info on Fat cells, very interesting if you are into this sort of thing. I had many ah ha moments. Lots of talk about alpha-adrenoceptors and adipose tissue blood flow explaining in detail why a keto diet, yohimbine and a mix of interval/liss cardio are best to remove that stubborn fat kind of explains on what he said in the keto book. Well worth reading.

[C.Cruise]

Prae,

How is your prep for Nationals coming along? any stat updates? what is your current weight? Are you doing both Nats and Masters?

[Praetorian]

hey p! I love the thread. You are like the yoda of cbb! ; )
keep it up. I got 2 questions.

1. Can the human body build tolerance to aas, and if it does, that does mean that i have to increase dosages?

2. I am a alcohol drinker and many of my friends say that it increases estrogen levels and that i should not drink when 'on". Is there any fact to there comments?

*Yes the body will attenuate to most any type of drug...over time dosage will have to be increased to a point...there are limits

* it is not wise to drink while on...if you are interested in increasing athletic performance there is no room for alcohol...save it for the victory celebration!


P

[Praetorian]

Cool thanks. I have only read one of those books. I will look at getting the others. I have read all of Lyle's books besides the new one on mixed sports.

If you haven't read his stubborn fat loss book, I recommend that you check it out. I just finished reading this book and LOVED it. Tons of info on Fat cells, very interesting if you are into this sort of thing. I had many ah ha moments. Lots of talk about alpha-adrenoceptors and adipose tissue blood flow explaining in detail why a keto diet, yohimbine and a mix of interval/liss cardio are best to remove that stubborn fat kind of explains on what he said in the keto book. Well worth reading.

My only concern with Lyles books is that some of the info is not 100% correct...ie he says you cannot train while on keto...this however has been debunked many times...trace carbs are all that is necessary...I'm also not convinced of yohimbine and interval cardio etc...i have never had to use that to get myself or my clients pealed.
P

[Praetorian]

Prae,

How is your prep for Nationals coming along? any stat updates? what is your current weight? Are you doing both Nats and Masters?

Its going very well...I'm 10lbs heavier at the same time 6 weeks out from the 2008 Nationals...only doing the Masters Nationals in Toronto and the North Americans if necessary.
P

[Andre Gregoire]

My only concern with Lyles books is that some of the info is not 100% correct...ie he says you cannot train while on keto...this however has been debunked many times...trace carbs are all that is necessary...I'm also not convinced of yohimbine and interval cardio etc...i have never had to use that to get myself or my clients pealed.
P

Lyle is my favorite nutrition author but that being said, he has his faults. His main problem is that he is too science based and doesn't have enough hands on experience. I prefer someone that has a mix of both.

Regarding getting ripped without Yoh and intervals I agree with you but to be fair Lyle says there are 3 ways to get rid of stubborn (lower) bodyfat.

1. Keto diet + cardio
2. Yohimbine + fasted cardio
3. A specific cardio protocol that starts with intervals, a rest period and then LISS for very specific reasons.

I believe you like to diet your clients on keto's so the that takes care of lower body fat by having low insulin, high catecholamines and an alpha2-antagonist like effect after 4 days of low carbs.

From my experience woman dieting on carb based diets can rarely get their legs very lean.

[gingerbreadman]

Prae,

If you remember I wound up with angiodysplasia Feb-Apr of this year from suspected excessive aspirin intake mostly from ECA off and on for over a year. During contest prep for April contest was some days as high as 800 mgs.

Haven't touched aspirin since. Now been about 3 months since the incident. I've been resting and been feeling stronger all the time.

Now back to 3x/wk basic full body weights (40 min) with 20 min cardio off days at 20 min 130 BPM with infared sauna yoga & stretching.

Question is I can't seem to get away from requiring a stimulant before exercise. Unually 2-3 cups tea, 200mg caffeine and sometimes 24mg ephedrine.

Is this bad? If so, Any other recommendations/substitutes? Or should I bite the bullet & go cold turkey?

Thanks P

[Praetorian]

Prae,

If you remember I wound up with angiodysplasia Feb-Apr of this year from suspected excessive aspirin intake mostly from ECA off and on for over a year. During contest prep for April contest was some days as high as 800 mgs.

Haven't touched aspirin since. Now been about 3 months since the incident. I've been resting and been feeling stronger all the time.

Now back to 3x/wk basic full body weights (40 min) with 20 min cardio off days at 20 min 130 BPM with infared sauna yoga & stretching.

Question is I can't seem to get away from requiring a stimulant before exercise. Unually 2-3 cups tea, 200mg caffeine and sometimes 24mg ephedrine.

Is this bad? If so, Any other recommendations/substitutes? Or should I bite the bullet & go cold turkey?

Thanks P

If you cannot train without a stimulant you have adrenal issues...most likely from the ephedrine to begin with. You need to get off stimulants and recharge your adrenals or things could get much worse.
P

[FitnessModel45]

Hey Praetorian! Do you believe/think it's necessary to creatine load before just taking 5g/day? Or just do 5g/day right off the get go?

Also, I was just wondering how do you go about deloading? I did a search on google and it seems like many of the articles deal with powerlifters and not so much bodybuilders. How do bodybuilders deload? Thanks P!

[gingerbreadman]

If you cannot train without a stimulant you have adrenal issues...most likely from the ephedrine to begin with. You need to get off stimulants and recharge your adrenals or things could get much worse.
P


K - gonna quit cold turkey, thanks

[Praetorian]

Hey Praetorian! Do you believe/think it's necessary to creatine load before just taking 5g/day? Or just do 5g/day right off the get go?

Also, I was just wondering how do you go about deloading? I did a search on google and it seems like many of the articles deal with powerlifters and not so much bodybuilders. How do bodybuilders deload? Thanks P!

Loading with creatine is unnecessary...its a marketing ploy by the manufacturers to sell more product. Just take 5g twice daily. Deloading for BB is basically reducing intensity for a week or two. You cannot train to failure non stop without running into severe CNS issues. Training on a deloading phase would be not going to failure...stopping at a specific rep count, not going extremely heavy etc. It is best to periodize your training into cycles of high intensity building and lower intensity deloading.
P

[Praetorian]

K - gonna quit cold turkey, thanks

You may want to pick up some adrenal support supplements to help with recharging things.
P

[z83]

Hi P,

After keto, week off/reintroducing carbs and waiting pct (a week later), should I train differently ? I'm actually doing your 6/8/10 training (recommendation by Nate), first set is the heaviest then drop weight. It's really effective ! Should I keep this method until i'm done with PCT ?

For protein sources, would you keep a good variety (eggs, fish, chicken, meat, powder)? I was eating mostly red meat before but want a different approach, healtier choice.

[Praetorian]

Hi P,

After keto, week off/reintroducing carbs and waiting pct (a week later), should I train differently ? I'm actually doing your 6/8/10 training (recommendation by Nate), first set is the heaviest then drop weight. It's really effective ! Should I keep this method until i'm done with PCT ?

For protein sources, would you keep a good variety (eggs, fish, chicken, meat, powder)? I was eating mostly red meat before but want a different approach, healtier choice.

During PCT you should not be training to failure...you want to reduce intensity and volume as your hormone levels need to normalize. This is a good time for a deloading phase...you can use the same rep count just reduce the amount of weight used and dont train to failure on any set...just stop at the specific rep count. A large variety of protein sources is always a good idea.
P

[gingerbreadman]

You may want to pick up some adrenal support supplements to help with recharging things.
P

Do you have a recommended one?

I've dropped coffee on your advice & substituted tea (hope that's alright)

I may actually be better than it sounds too - see I workout in my basement at about 6AM before the kids wake up so I'm just trying to wake up quicker I'll likley be fine once I get a sweat on without a stimulant - still interested in what you have to say though.

I also supplement with the following daily:

1g Folic Acid
500mg Vitamin B5
500mg niacin
1000mcg Vit B12
100mcg Vit K
Jamieson Multi-Vitamin Super Vita-Vim with Lycopene
600g Jamieson Wild Salmon Oil Complex
1600IU Vitamin D
1,500mg Glucosamine Sulfate

[japh]

I supplement with a product called ortho-adapt and a teaspoon of raw organic ashwagandha powder before workouts for adrenal fatigue.

[Hugheser]

Hey P

Been subscribed to this forum for a while. Everyday I seem to become a little more knowledgeable. Real good stuff your posting here.

My question for you is.....

I finished my first show 10 weeks ago and have gained some serious weight both fat and muscle. Did well in my first show taking 2nd in the novice class, now thinking about competing again in November (14 Weeks). Could I have made significant improvements over this 10 weeks to justify making another run? This time would be in the open class.

Thanks.

[Praetorian]

Do you have a recommended one?

I've dropped coffee on your advice & substituted tea (hope that's alright)

I may actually be better than it sounds too - see I workout in my basement at about 6AM before the kids wake up so I'm just trying to wake up quicker I'll likley be fine once I get a sweat on without a stimulant - still interested in what you have to say though.

I also supplement with the following daily:

1g Folic Acid
500mg Vitamin B5
500mg niacin
1000mcg Vit B12
100mcg Vit K
Jamieson Multi-Vitamin Super Vita-Vim with Lycopene
600g Jamieson Wild Salmon Oil Complex
1600IU Vitamin D
1,500mg Glucosamine Sulfate



Adreset by Metagenics if very good...also increase B5 to 3000mg ED and vitamin C to bowel tolerance.
P

[Praetorian]

Hey P

Been subscribed to this forum for a while. Everyday I seem to become a little more knowledgeable. Real good stuff your posting here.

My question for you is.....

I finished my first show 10 weeks ago and have gained some serious weight both fat and muscle. Did well in my first show taking 2nd in the novice class, now thinking about competing again in November (14 Weeks). Could I have made significant improvements over this 10 weeks to justify making another run? This time would be in the open class.

Thanks.

Even with a rebound effect the gains would not be significant. I would suggest doing one show per year.
P

[LonelyBedouin]

Hey P, do you know of any ways to increase V02 max? I have a testing for it next year and wondering what ways I can increase it, if I can.

[Praetorian]

Hey P, do you know of any ways to increase V02 max? I have a testing for it next year and wondering what ways I can increase it, if I can.

1. High intensity interval cardio....between 90-95% of MHR 3-4 min to start
2. Reduce bodyfat levels

P

[Abu Ja'far]

Hi P,I was wondering do you think it's possible to keep up a keto diet while fasting? Ramadan is like 20 days away and I chose last moth to try out the PD.

[Victor85]

Whats your take on Omnadren? yeah ot neah?
I wanna run it but couldint I just take sustanon?

[Praetorian]

Hi P,I was wondering do you think it's possible to keep up a keto diet while fasting? Ramadan is like 20 days away and I chose last moth to try out the PD.

I dont see why you couldnt run a keto diet while fasting...sure give it a try.
P

[Praetorian]

Whats your take on Omnadren? yeah ot neah?
I wanna run it but couldint I just take sustanon?

Very similar products...a few ester changes....omnas tend to make guys retain more water due to a few longer esters...but otherwise identical results.
P

[ubcpower]

Hey P,
Curious how you change the structure of your client's diet and training if they are a fitness model or an athlete..etc, outside of bodybuilding specific. Do you still stick to your staple diet and training philosophies? thx

[Praetorian]

Hey P,
Curious how you change the structure of your client's diet and training if they are a fitness model or an athlete..etc, outside of bodybuilding specific. Do you still stick to your staple diet and training philosophies? thx

Training for a fitness model vs a bodybuilder really isnt much different...its just the amount of development that changes. As for diet again you can use a similar diet but depending on the level of conditioning required the diet would be more or less restrictive. The difference between a fitness model and a bodybuilder is conditioning and muscularity levels.
P

[slin_shady1]

P,

Read through your posts and you have a pretty good handle on things.

I've noticed in a few of your posts that you repetedly do not like aldactone as a diuretic, as it interfers with sodium uptake and can flatten you out.

What if you have carbed up sufficiently(to the point you are holding water), on thursday, back to normal diet friday, cut water through the day friday, and take a small amount of aldactone at night. As the glycogen is already in your muscles, and you are full and perhaps a little overfilled, would the aldactone be a bad idea still on friday?

Thanks for your insight.

[Delt King]

P,

Read through your posts and you have a pretty good handle on things.

I've noticed in a few of your posts that you repetedly do not like aldactone as a diuretic, as it interfers with sodium uptake and can flatten you out.

What if you have carbed up sufficiently(to the point you are holding water), on thursday, back to normal diet friday, cut water through the day friday, and take a small amount of aldactone at night. As the glycogen is already in your muscles, and you are full and perhaps a little overfilled, would the aldactone be a bad idea still on friday?

Thanks for your insight.

Remember you'd still need sodium to increase blood pressure on Sat for vascularity.

[slin_shady1]

Yes,, It will be lowered a bit on friday(still high, but a difference of manipulation will work,), then again back in on Saturday.
I do think its awesome to have fellow competitors helping as opposed to hindering...

That is probably the one thing I have come to hate about the sport, is that nobody wants to share knowledge which has lead to so much misinformation out there.

Thank you

[MMASTAR]

hey prae, i wanted to share my upcoming cycle with you and get your opinion. I will be running 560mg T400/EW, 490mg EQ/EW, 350mg NPP/EW (weeks 1-8) and d-bol at 30mg/ED(week1-5) for 16 weeks. It is going to be a bulker of course and my diet is tight. I want to run an AI while running the d-bol to prevent to much water retention, i was thinking aromasin at 12.5mg/ED, how does that sound? And i would stop it when i stop the d-bol, or should i continue it throught?? Some people have mentioned that proviron would be enough if im just looking to lower estrogen a little, is there any proof on how much proviron reduces estrogen?? Any other comments are welcome to, thanks prae.

[Praetorian]

P,

Read through your posts and you have a pretty good handle on things.

I've noticed in a few of your posts that you repetedly do not like aldactone as a diuretic, as it interfers with sodium uptake and can flatten you out.

What if you have carbed up sufficiently(to the point you are holding water), on thursday, back to normal diet friday, cut water through the day friday, and take a small amount of aldactone at night. As the glycogen is already in your muscles, and you are full and perhaps a little overfilled, would the aldactone be a bad idea still on friday?

Thanks for your insight.

Use Dyazide on Friday evening instead...youll thank me later. Aldactone takes days to do its job...it does not work like other diuretics...it works by blocking the hormone aldosterone...in turn with low aldosterone the body will release water and sodium....the problem again being because aldosterone is blocked you cannot reabsorb sodium...so no pump, low blood pressure etc. Plus you need to take aldactone at least 3 days before a show...it does not work as fast as say dyazide, lasix etc.
You never want to carb up to the point where you are retaining water...once you do this you now are in a push pull hormonal battle which most likely you will lose....the body tends to win most of the time so dont chance it. Carb up until you are full but not watery. Then use a small amount of dyazide to pull a small amount of water and voila...shrink wrapped muscles.
The idea is dont overdo anything...it leads to disaster....small calculated changes and tweaks will give you consistently great results.
P

[Praetorian]

hey prae, i wanted to share my upcoming cycle with you and get your opinion. I will be running 560mg T400/EW, 490mg EQ/EW, 350mg NPP/EW (weeks 1-8) and d-bol at 30mg/ED(week1-5) for 16 weeks. It is going to be a bulker of course and my diet is tight. I want to run an AI while running the d-bol to prevent to much water retention, i was thinking aromasin at 12.5mg/ED, how does that sound? And i would stop it when i stop the d-bol, or should i continue it throught?? Some people have mentioned that proviron would be enough if im just looking to lower estrogen a little, is there any proof on how much proviron reduces estrogen?? Any other comments are welcome to, thanks prae.

Aromasin is light years ahead of Proviron...I dont see any reason anyone would ever use proviron nowadays...its antiquated to say the least. 12.5mg ED should be fine...stop it when you stop the Dbol. You may want to bump your test up slightly with EQ and NPP in there...your libido will most likely tank.
P

[IronMan]

Use Dyazide on Friday evening instead...youll thank me later. Aldactone takes days to do its job...it does not work like other diuretics...it works by blocking the hormone aldosterone...in turn with low aldosterone the body will release water and sodium....the problem again being because aldosterone is blocked you cannot reabsorb sodium...so no pump, low blood pressure etc. Plus you need to take aldactone at least 3 days before a show...it does not work as fast as say dyazide, lasix etc.
You never want to carb up to the point where you are retaining water...once you do this you now are in a push pull hormonal battle which most likely you will lose....the body tends to win most of the time so dont chance it. Carb up until you are full but not watery. Then use a small amount of dyazide to pull a small amount of water and voila...shrink wrapped muscles.
The idea is dont overdo anything...it leads to disaster....small calculated changes and tweaks will give you consistently great results.
P


This is very good advice, that I should have taken before my last contest. Instead, I over did it with Aldactone and Dyazide, for days before the competition which ruined my outcome. I should have taken his advice and just taken the Dyazide as he told me, and used water as he lined out. I will be hiring him as my trainer for my next show with out a doubt.

To add to this, didn't you say somewhere that Aldactone has a type of reverse effect after a few days of taking it? I remember something along those lines.

[Praetorian]

This is very good advice, that I should have taken before my last contest. Instead, I over did it with Aldactone and Dyazide, for days before the competition which ruined my outcome. I should have taken his advice and just taken the Dyazide as he told me, and used water as he lined out. I will be hiring him as my trainer for my next show with out a doubt.

To add to this, didn't you say somewhere that Aldactone has a type of reverse effect after a few days of taking it? I remember something along those lines.

All diuretics can have a rebound effect..the trouble with Aldactone is the rebound is not just water and sodium it is aldosterone....when aldosterone rebounds it takes days to normalize...thus you are puffy for most of the week after the show...not good if you are scheduled for photo shoots etc. With Dyazide just increase water intake and the body will normalize in a day or so.
P

[Vitamin S]

Hey P,

is this true, i got it from mdmag.com lastest research on gh, and how to make the most of it.

Making Growth Hormone Work Better

Hormones work by binding with specific receptors in the cells, which turn on chemical pathways that cause the hormone's effects. Poor receptor sensitivity decreases the effectiveness of the hormone. Australian scientists discussed factors affecting growth hormone receptor sensitivity. The most important factors in people taking supplemental growth hormone include nutrition, insulin, testosterone, estrogen, and thyroid hormone. Growth hormone works best in the presence of insulin and adequate nutrition, but excessive insulin levels interfere with growth hormone action. Higher levels of thyroid hormone and testosterone enhance the action of growth hormone, while estrogen decreases its effects. Exercise enhances metabolic health, which helps optimize the action of growth hormone. (Review Endocrine Metabolic Disorders, 10: 145-156, 2009)


1. so basically u need lots of test while on gh, decent amount of insuline, cytomel and an anti-estrogen?

2. is this to get the most out of gh's fat loss effects, or growth of muscle size or both?

thx

[fathead]

prae- when it comes to training triceps, do you advocate elbows in (tight to the body, point of the elbows pointing backwards) or elbows flared out (point of elbows pointing away form the body at say 45 degrees or so).

for a very long time i always tried to keep my elbows very tight to my sides doing anything (narrow grip presses, skulls, pushdowns, etc) as i believed this to be "proper, strict form"

however i see a lot of vids of pros with their elbows flared out (perhaps cause they are huge and muscle bound) but when i do train this way i often feel much more load on my tris...

thoughts? thx

[Praetorian]

prae- when it comes to training triceps, do you advocate elbows in (tight to the body, point of the elbows pointing backwards) or elbows flared out (point of elbows pointing away form the body at say 45 degrees or so).

for a very long time i always tried to keep my elbows very tight to my sides doing anything (narrow grip presses, skulls, pushdowns, etc) as i believed this to be "proper, strict form"

however i see a lot of vids of pros with their elbows flared out (perhaps cause they are huge and muscle bound) but when i do train this way i often feel much more load on my tris...

thoughts? thx

Ive trained them both ways...flared out tends to put alot more stress on the joint I find.
P

[MMASTAR]

Is it ok to take clen with food? or will it ruin the absorbtion? thanks.

[Praetorian]

Is it ok to take clen with food? or will it ruin the absorbtion? thanks.

Perfectly fine.
P

[Vitamin S]

what is some things to look out for or avoid when on cycle in terms of ligament tendon damange. i know thye dont grow at same rate as muscle, so is there better aas for this or ones to avoid, i know some increase college synthesis and cross linking etc.

any supplements also.

thx

[jurr]

hey prae could you give me some quick advice on how i can gain 5-10lbs muscle currently im 185lbs at around 6-8% b/f i want to be 190-195 @ 5-8% b/f. i dont use anabolics, the most potent thing im on right now is novadex and halodrol liquid gels. i want to reach this goal by spirng/summer next year.....im thinking i try to bulk till jan or march then lean out??? your thoughts!

J

[Vitamin S]

hey jurr

not sure if p will agree,

1. increase your protein by 50-100 grams daily for a while, see how that goes like for 4-6 weeks and then increase fats if it gets hard to increase protein, then lastly carbs, u will find where u spill over and start gaining more body fat then muscle, but expect to put on some fat for sure, which can be dieted off aftwards.

[jurr]

hey jurr

not sure if p will agree,

1. increase your protein by 50-100 grams daily for a while, see how that goes like for 4-6 weeks and then increase fats if it gets hard to increase protein, then lastly carbs, u will find where u spill over and start gaining more body fat then muscle, but expect to put on some fat for sure, which can be dieted off aftwards.

thanks for the input vitamin, can you explain "spill over"

[Praetorian]

what is some things to look out for or avoid when on cycle in terms of ligament tendon damange. i know thye dont grow at same rate as muscle, so is there better aas for this or ones to avoid, i know some increase college synthesis and cross linking etc.

any supplements also.

thx

Things to avoid offseason when lifting heavy would be winny as it tends to dry out the joints and make tendons brittle etc Deca, EQ, Tren all seem to help in regards to tendon strength and durability. I would suggest keeping offseason cycle very simple...ie test plus an anabolic ie deca/tren/eq and maybe dbol for a few weeks in the middle. Also let your strength increase gradually...avoid doing heavy singles and triples too often.
P

[Praetorian]

hey prae could you give me some quick advice on how i can gain 5-10lbs muscle currently im 185lbs at around 6-8% b/f i want to be 190-195 @ 5-8% b/f. i dont use anabolics, the most potent thing im on right now is novadex and halodrol liquid gels. i want to reach this goal by spirng/summer next year.....im thinking i try to bulk till jan or march then lean out??? your thoughts!

J

Food is the ultimate anabolic. Make sure you are eating quality food...not processed crap...ie eggs, steak, chicken, potato, brown rice, sweet potato, fish, turkey, whey isolate, oats, berries, nuts, fish oil, olive oil, vegetables, plenty of fresh water.
I would scrap the novadex and halodrol...they no longer contain the ative ingredient 6-oxo and are basically useless.
Eat every 2.5-3 hours 6-8 meals per day, 40g protein, 50g carbs, 15g fats roughly per meal. Train heavy and hard 5 days per week with 2 days off. Get 7-8 hours sleep every night...avoid alcohol.
P

[jurr]

Food is the ultimate anabolic. Make sure you are eating quality food...not processed crap...ie eggs, steak, chicken, potato, brown rice, sweet potato, fish, turkey, whey isolate, oats, berries, nuts, fish oil, olive oil, vegetables, plenty of fresh water.
I would scrap the novadex and halodrol...they no longer contain the ative ingredient 6-oxo and are basically useless.
Eat every 2.5-3 hours 6-8 meals per day, 40g protein, 50g carbs, 15g fats roughly per meal. Train heavy and hard 5 days per week with 2 days off. Get 7-8 hours sleep every night...avoid alcohol.
P

Hey P thank you! i have copied this to a word document so i wont fish for it later! i will post pics in a dif thread please take a look and tell me what i need to do in order to achieve a very fit athletic look at or near 200lbs i cant get that jason c powell guys fitness out of my mind, i want that type of look! but can i get there? thanks for yout time P much respect!

[natenator]

Quick question, sir, if you don't mind...

What whole food combo could one use instead of a shake meal (50grams whey+2 TBSP almond butter)?

Not sure what to sub in terms of protein amount and fat source amount.

Thanks bud!

[Praetorian]

Quick question, sir, if you don't mind...

What whole food combo could one use instead of a shake meal (50grams whey+2 TBSP almond butter)?

Not sure what to sub in terms of protein amount and fat source amount.

Thanks bud!

7 oz chicken breast plus 1/3 cup almonds/cashews/walnuts OR 7 oz salmon or steak with some green veggies...lemon juice as dressing.
P

[natenator]

7 oz chicken breast plus 1/3 cup almonds/cashews/walnuts OR 7 oz salmon or steak with some green veggies...lemon juice as dressing.
P
thanks bud!

PS: Arthrolyze arrived!!!!! :D

[deletedandgone]

Many thanks to Praetorian and MP for this thread! Very educational.

Praetorian, could you please elaborate on training frequency and the volume of training? For example, I know that the basic HIT split is 5 days a week, so every body part gets trained once a week. How does the body respond to less exercises per muscle group and more sets, say 5-6 sets instead of 3? Also, can a muscle group be trained effectively say twice a week? What about splits where two muscle groups get trained on a specific day? I'm just curious how all these parameters fit together. Thanks!

[shredded_Tris]

Hey P,

Whats your take on Shirataki noodles?
Apparently they have zero Calories.
Could one eat a ton of these while dieting and not hinder weight loss at all?
Even though something is Zero Cals you still have to digest it right....so wouldn't this slow down your fat loss?
I'm interested to hear your opinion on this.

[Praetorian]

Many thanks to Praetorian and MP for this thread! Very educational.

Praetorian, could you please elaborate on training frequency and the volume of training? For example, I know that the basic HIT split is 5 days a week, so every body part gets trained once a week. How does the body respond to less exercises per muscle group and more sets, say 5-6 sets instead of 3? Also, can a muscle group be trained effectively say twice a week? What about splits where two muscle groups get trained on a specific day? I'm just curious how all these parameters fit together. Thanks!

Training each major body part once every 6-7 days seems to be ideal. There are many different types of training but to actually hit all types of fibres you need to vary the rep range and do more than one set. Training a muscle group twice per week can result in temporary increased gains but will tend to drop off quickly. There is really no perfect system but 99% of the time when these questions are asked it is because the athlete is not seeing the gains he wants. The main reason for this is NOT the training method, the system, the rep scheme, the days per week trained etc...it is because the athlete is avoiding the pain of pushing beyond with heavy weights.
You need to learn to perform the exercise correctly first off and then perform the exercise with heavy weights pushing beyond where you think you cannot go. If you do this consistently every rep, every set, every workout, every week, every month, every year for 5-10 years you will then have significant muscle mass...diet and rest notwithstanding.
In truth...read this article...its straight to the point....but 100% fact.
P


Time To Get Swole

Man, do I have some magical, mystical, mass building advice for you today. But I know – you’re extremely skeptical. You’re waiting for the bullcrap; to be let down by some cool sounding training system with overly complicated mumbo jumbo, and exercises that suck.

Sorry, no fail for you today.

I don’t hand out fail. I’m not pushing an agenda. You want to get big fast, then do the following.

heavy ass weight
1 – Stay with a Simple Routine

Listen, you have been searching for the ultimate routine for years. In fact, you spend more time reading about routines then performing routines. And each week you switch routines. I’ve found it, this week I’m making the change to blah, blah, blah and will grow!

Fail!

Enough with this foolishness. I’m about to carpet bomb your fantasies, so you have been warned. Brace yourself. Here goes…it doesn’t matter what routine you use. Yes, you heard me right. Doggcrapp, Max Stim, Dogg Stim, Max Crapp…whatever. Just pick something and stick with it. And make sure the routine isn’t complicated. You don’t need complicated.

A simple routine focuses on progression of weight using basic heavy compound lifts including:

* Squats
* Deadlifts
* Bench Press
* A form of the Overhead Press

E. T. C.

If you find that your routine has you doing giant sets, drop sets, or focusing on the dreaded mind-muscle connection, run like the wind. And worse yet, if it contains too many isolation movements…well…FAIL. You don’t need training techniques or isolation movements, you need to:
2 – Lift Heavy Ass Weights

Lift heavy ass weight. Heavy ass weight makes muscles grow. Heavy ass weight can be in any rep range, because it is heavy ass weight and is kicking your balls seven ways to Sunday.

What rep range should I use? FAIL! It doesn’t matter – Lift heavy ass weights!

What should my rep speed be? FAIL! It doesn’t matter – Lift heavy ass weights!

Should I do cable crossovers before or after flyes, and should incline bench be performed with a 22 degree angle, or a 24 degree angle? FAIL! It doesn’t matter – Lift heavy ass weights!

What split is the most effective for mass? FAIL! FAIL! FAIL!

GO LIFT HEAVY ASS WEIGHTS!

But I don’t want to lift heavy! So and so says that squats are bad for your knees, and my mom is afraid and wants me to take up knitting.

Both so and so, and your mom (no offense to moms) can barely lift a roll of toilet paper to wipe their own asses. If you want to look like your mom, listen to the training advice of your mom. If you want to pack on muscle, lift heavy ass weight!

The end!

ronnie coleman heavy ass weights
3 – Stop Bitching and Get Your Ass to the Gym!

I’m tired.

My toe hurts.

My right nut seems small today, maybe I shouldn’t train.

Want to know how to fail? I mean epic fail? Continue to make excuses, and avoid going to the gym. Want to know how to succeed? Gird up your balls, shut the hell up, and get your ass to the gym, 52 weeks a year. The end.

This isn’t complicated.

Of course your left nut hurts! You’re lifting weights. Lifting heavy ass weights will hurt from time to time. Pain is part of the equation. We aren’t collecting bottle caps here, Charles.
4 – Forget Your Damned Abs and Eat!

I want a six pack!

Bud, if you think you can pack on muscle and carve out a six pack in the same month, you need to lay off the crack pipe.

This just in…if you want muscle, you need to eat big. If you want to be a 220 mass monster, but only weigh 120, you need to start eating like you weigh 220 pounds.

How long should I bulk before I cut? FAIL! Eat until people at the gym start asking you where you get your steroids from. Then, and only then can you start cutting.

Should my bulk be dirty or clean? FAIL! Grab a shovel and get to gettin’.

Whole milk has fat! Almonds have fat! I can’t eat fat! FAIL! Listen, drinking whole milk and lifting heavy ass weights equals muscle mass.
Final Thoughts

1. Lift heavy ass weight using heavy ass compound lifts.
2. Eat big.
3. Never miss a workout.
4. Stick with a basic routine.

Follow these 4 rules for two years and you will dramatically change your body. The end.

[Praetorian]

Hey P,

Whats your take on Shirataki noodles?
Apparently they have zero Calories.
Could one eat a ton of these while dieting and not hinder weight loss at all?
Even though something is Zero Cals you still have to digest it right....so wouldn't this slow down your fat loss?
I'm interested to hear your opinion on this.

Well they are NOT calorie free...they are a soluable fibre carbohydrate. I dont believe in eating a tonne of anything while dieting...it just makes little sense. You may have some and it probably wouldnt slow fat loss much but I would use them as a fibre source. If you are looking for an easy way out while dieting there just isnt one. If you want to be shredded as a BB you will need to learn to love the pain the comes with training and dieting.
P

[deletedandgone]

Haha, damn fine article! LOL :)

OK, lift heavy ass weight, got it - but the technique has to be there too. I find it easy to use the correct technique as long as the weights don't have any momentum, which is from what I understand what HIT training is about - slow negative and fast and explosive positive, or like Dorian Yates explained it, "like compressing a spring" (OK, there are also forced negatives). So basically use heavy ass weights and HIT?

[shredded_Tris]

Well they are NOT calorie free...they are a soluable fibre carbohydrate. I dont believe in eating a tonne of anything while dieting...it just makes little sense. You may have some and it probably wouldnt slow fat loss much but I would use them as a fibre source. If you are looking for an easy way out while dieting there just isnt one. If you want to be shredded as a BB you will need to learn to love the pain the comes with training and dieting.
P

Cool Deal!
I love the pain haha I was just curious
Thanks buddy

[fathead]

can you explain what sugar alcohols are or how they work/effect the body? i see diet sodas (and other products like sauces) that have no carbs, no sugars, but contain sugar alcohols. this seems like a scam to me, im guessing sugar alcohols get turned into carbs in your body or something like this

alternatively, whole foods carries some form of "diet" soda sweetened with zyletol or something like that that has a similarly confusing nutritional label.

thx

[fathead]

here is the stuff:

http://www.zevia.com/

snippet taken from the FAQ page:

Why do the Zevia Nutrition Facts Panels show carbohydrates?

Erythritol theoretically has carbohydrates. However, the body does not process them, which is why Zevia® still has zero calories. Erythritiol is excreted through the urine unchanged from its original form. Of course, we disclose the carbohydrates, but we say Zevia® has zero "net carbs" because the carbohydrates have no effect on blood sugar, do not assist in weight gain, and do not provide any energy like other carbs which also have calories.

id appreciate some sort of explanation of these products with "net carbs" and such

[ubcpower]

Yes ,
also the significance of sugar alcohols in the form of gum when one is on a KETO diet. My gum has 2grams of sugar alcohols per piece yet says 0 cals. If one were to consume a pack a day it would be close to 40 grams of sugar alcohols.

[fathead]

Yes ,
also the significance of sugar alcohols in the form of gum when one is on a KETO diet. My gum has 2grams of sugar alcohols per piece yet says 0 cals. If one were to consume a pack a day it would be close to 40 grams of sugar alcohols.

brush your teeth. that has zero carbs

[Praetorian]

Haha, damn fine article! LOL :)

OK, lift heavy ass weight, got it - but the technique has to be there too. I find it easy to use the correct technique as long as the weights don't have any momentum, which is from what I understand what HIT training is about - slow negative and fast and explosive positive, or like Dorian Yates explained it, "like compressing a spring" (OK, there are also forced negatives). So basically use heavy ass weights and HIT?

Lift heavy ass weight with proper technique and with compensatory acceleration...in other words explode on the concentric part of the lift. Weights never have momentum...the human body imparts momentum onto the weights...so dont do that.
P

[Praetorian]

here is the stuff:

http://www.zevia.com/

snippet taken from the FAQ page:

Why do the Zevia Nutrition Facts Panels show carbohydrates?

Erythritol theoretically has carbohydrates. However, the body does not process them, which is why Zevia® still has zero calories. Erythritiol is excreted through the urine unchanged from its original form. Of course, we disclose the carbohydrates, but we say Zevia® has zero "net carbs" because the carbohydrates have no effect on blood sugar, do not assist in weight gain, and do not provide any energy like other carbs which also have calories.

id appreciate some sort of explanation of these products with "net carbs" and such


Beware the marketing hype around sugar alcohols...they tend to generalize and are not completely truthful Most sugar alcohols have 1-4 calories per gram not 0 and half of that is digested therefore is counted as carbohydrate and can kick you out of ketosis if you have too much...ie limit chewing gum etc.

Some info:
Sugar alcohols are neither sugars nor alcohols. They are carbohydrates with a chemical structure that partially resembles sugar and partially resembles alcohol, but they don’t contain ethanol as alcoholic beverages do. They are incompletely absorbed and metabolized by the body, and consequently contribute fewer calories than most sugars. The commonly used sugar alcohols include sorbitol, mannitol, xylitol, maltitol, maltitol syrup, lactitol, erythritol, isomalt and hydrogenated starch hydrolysates. Their calorie content ranges from zero to three calories per gram compared to four calories per gram for sucrose or other sugars. Most sugar alcohols are less sweet than sucrose; maltitol and xylitol are about as sweet as sucrose.



P

[deletedandgone]

Cool. One more question if you don't mind: for pressing movements, is it better to avoid certain exercises, such as the front shoulder press or decline bench press? Some people say that these exercises place a great deal of strain on the shoulder joint, is this true?

[razorsedge]

P,

As a newbie to the forum, it's amazing reading other people's experiences and ur detailed direction. We have experienced several of the scenarios that others have and learned thru trial and error what we could have learned from you in an instant. The solution / advice you give in each case that we went thru was exactly what we found out but after many painstaking days and disappointments...will be regular visitor and "sponge" for soaking up your expertise and that of many of your other contributors. Keep up the awesome posts all.....

[Praetorian]

Cool. One more question if you don't mind: for pressing movements, is it better to avoid certain exercises, such as the front shoulder press or decline bench press? Some people say that these exercises place a great deal of strain on the shoulder joint, is this true?

Nothing wrong either really if done correctly. I dont do much declines prefer to use the incline instead.
P

[Praetorian]

P,

As a newbie to the forum, it's amazing reading other people's experiences and ur detailed direction. We have experienced several of the scenarios that others have and learned thru trial and error what we could have learned from you in an instant. The solution / advice you give in each case that we went thru was exactly what we found out but after many painstaking days and disappointments...will be regular visitor and "sponge" for soaking up your expertise and that of many of your other contributors. Keep up the awesome posts all.....

Glad to see I can help!
P

[ubcpower]

Hey Prae,
What would be the max length of duration for the PWO cardio session while on the Palumbo diet. If it matters, this would be in regards to a non enhanced athlete.
I am now up to 40 mins post workout cardio after a weight session of anywhere between 40-hour tops. It seems like a hell of a long time without food and im wiped after getting off the treadmill and often light headed. Just wondering what the max is you would suggest for this cardio period. thx

[Praetorian]

Hey Prae,
What would be the max length of duration for the PWO cardio session while on the Palumbo diet. If it matters, this would be in regards to a non enhanced athlete.
I am now up to 40 mins post workout cardio after a weight session of anywhere between 40-hour tops. It seems like a hell of a long time without food and im wiped after getting off the treadmill and often light headed. Just wondering what the max is you would suggest for this cardio period. thx

60 mins.
P

[razorsedge]

P,

Female 2 weeks after show and off everything except GH...is 2 iu ED ok for maintenance before we start to crank her up again in about 6 weeks or should we shut down ...if so, explain.

[Praetorian]

P,

Female 2 weeks after show and off everything except GH...is 2 iu ED ok for maintenance before we start to crank her up again in about 6 weeks or should we shut down ...if so, explain.

The maximum dosage of GH any female should take is 2iu per day...so no that is not a maintenance dosage...more like .5 to 1iu daily. What are her plans? Is she a bodybuilder? How long has she been on? when is the next show?
P

[razorsedge]

The maximum dosage of GH any female should take is 2iu per day...so no that is not a maintenance dosage...more like .5 to 1iu daily. What are her plans? Is she a bodybuilder? How long has she been on? when is the next show?
P

Female heavyweight with no show until next Aug so a year..nationals. She has been on gh since april 1 at 3iu day pre show until 3 weeks out then off....started up at 2 iu week after show...so you think we should cut her back to .5 iu day. No cycle in plans until late Oct due to surgery in Sept.....

[z83]

Hi P,

What if I have red meat twice a day on keto/reintroduction of carbs (back to normal diet)? Is it a bad choice ? I feel better with more red meat, don't know exactly why.

[Praetorian]

Female heavyweight with no show until next Aug so a year..nationals. She has been on gh since april 1 at 3iu day pre show until 3 weeks out then off....started up at 2 iu week after show...so you think we should cut her back to .5 iu day. No cycle in plans until late Oct due to surgery in Sept.....

I would suggest going off everything and getting the body back to normal. After she is healhy post surgery she can start her offseason cycle along with GH and will repond much better. Her precontest diet will start approx April/May sometime so she has plenty of time to put additional muscle on in the offseason.
Remember females are much more suceptible to side effects from aas and gh then males....so less is usually more....especially when is comes to gh...smaller dosage longer duration.
P

[Praetorian]

Hi P,

What if I have red meat twice a day on keto/reintroduction of carbs (back to normal diet)? Is it a bad choice ? I feel better with more red meat, don't know exactly why.

If you are finished dieting and getting back to normal thats fine.
P

[z83]

If you are finished dieting and getting back to normal thats fine.
P

yes, i'm reintroducing carbs since sunday, is it too early or I should stick to basic keto + carbs EOM ?

thanks sir !

[razorsedge]

I would suggest going off everything and getting the body back to normal. After she is healhy post surgery she can start her offseason cycle along with GH and will repond much better. Her precontest diet will start approx April/May sometime so she has plenty of time to put additional muscle on in the offseason.
Remember females are much more suceptible to side effects from aas and gh then males....so less is usually more....especially when is comes to gh...smaller dosage longer duration.
P

Thanks...we're on board here

[shredded_Tris]

Hey P,
I was wondering if you have ever used the following:
-EMU Oil
-Hot Stuff
Before going on stage
If so what did you think and would you recommend them. I have them both and was planning on trying them but I wouldn't mind hearing your opinion first

[Delt King]

Hey P,
I was wondering if you have ever used the following:
-EMU Oil
-Hot Stuff
Before going on stage
If so what did you think and would you recommend them. I have them both and was planning on trying them but I wouldn't mind hearing your opinion first

Hot stuff has been banned from competitions for several years now. I snuck it in and used it a couple years ago, heats up your skin like mad (gets skin real red but also brings out vascularity) Messes up your tan though. All in all...NOT a good product and stinks. lol

[steve_d]

Hot stuff has been banned from competitions for several years now. I snuck it in and used it a couple years ago, heats up your skin like mad (gets skin real red but also brings out vascularity) Messes up your tan though. All in all...NOT a good product and stinks. lol

I think tuns of people still use it. I could smell it this years provincials. I like it and never found it messed up my tan...Although ever since I've been using dream tan, I find anything you put on top of it messes it up.

[Praetorian]

Hot stuff has been banned from competitions for several years now. I snuck it in and used it a couple years ago, heats up your skin like mad (gets skin real red but also brings out vascularity) Messes up your tan though. All in all...NOT a good product and stinks. lol

Agreed....same with EMU oil....the best is ProTan posing gel for oil ...goes on thick bt not greasy and gives you a nice shine without the basted turkey look. Avoid PAM, baby oil, etc like the plague.
P

[Praetorian]

yes, i'm reintroducing carbs since sunday, is it too early or I should stick to basic keto + carbs EOM ?

thanks sir !

If you are just finishing keto then carbs EOM....more than that and you will blow up.
P

[Praetorian]

Hey P,
I was wondering if you have ever used the following:
-EMU Oil
-Hot Stuff
Before going on stage
If so what did you think and would you recommend them. I have them both and was planning on trying them but I wouldn't mind hearing your opinion first

Blood pressure = vascularity....reintroduce sodium saturday morning.
P

[fathead]

prae- i see your suggestions for someone transitioning from cutting into "lean gains" with the reintroduction of carbs every other meal etc

what would your suggestion be for someone doing the same transition but who has been following a pro+carb cutting plan with low to no fats? same idea but add in fats slowly? in what form or amounts?

thanks

[Vitamin S]

p,

what is the course that is canada wide recongizned for being a certified personal trainer in a gym? i live in vancouver, bc, is it different for each province, is there a website or place i can get more info on?

thanks.

[Praetorian]

prae- i see your suggestions for someone transitioning from cutting into "lean gains" with the reintroduction of carbs every other meal etc

what would your suggestion be for someone doing the same transition but who has been following a pro+carb cutting plan with low to no fats? same idea but add in fats slowly? in what form or amounts?

thanks

Fats are completely different...they dont bind to glycogen so water retention isnt a problem. You can adjust fat levels to off season fairly quickly without issues...by the way those levels should be around 15-20g per meal approx depending on the athlete. Carbs would still be added in slowly because even on a carb cycling diet carbs are still reaonably low.
P

[Praetorian]

p,

what is the course that is canada wide recongizned for being a certified personal trainer in a gym? i live in vancouver, bc, is it different for each province, is there a website or place i can get more info on?

thanks.

Canfit Pro I believe is recognized across Canada...ISSA and/or ACE are much better but are American programs.
P

[benP]

Hey P, what are your thoughts on Mark Rippetoe's starting strength program?

[Praetorian]

Hey P, what are your thoughts on Mark Rippetoe's starting strength program?

Great program for beginners....focuses on the basic lifts and allows beginners the time to learn to execute each lift correctly as well as learn how to focus mentally...keep it simple works well.
P

[z83]

Hi P,

Would you consider this a normal rebound (from clen/t3/test/keto) ?

I took last week off, reintroduced carbs (25-30mg each other meals from ezekiel bread, rice cakes, oats). Went from 193lbs to approx 205-207lbs already. I'm not cheating exept on saturday night as planned. My face, abs arms look "fat/soft" :(

[Praetorian]

Hi P,

Would you consider this a normal rebound (from clen/t3/test/keto) ?

I took last week off, reintroduced carbs (25-30mg each other meals from ezekiel bread, rice cakes, oats). Went from 193lbs to approx 205-207lbs already. I'm not cheating exept on saturday night as planned. My face, abs arms look "fat/soft" :(

Sounds like a bit too much water retention...did you taper the T3, Clen sufficiently? Why are you having rice cakes...thats like eating sugar in a bowl....get rid of that stuff. Sweet potato, oats, brown rice, ezekiel bread...all good...drop the carbs to 20g per meal...keep water intake high.
P

[z83]

Sounds like a bit too much water retention...did you taper the T3, Clen sufficiently? Why are you having rice cakes...thats like eating sugar in a bowl....get rid of that stuff. Sweet potato, oats, brown rice, ezekiel bread...all good...drop the carbs to 20g per meal...keep water intake high.
P

I thought rice cakes were good. Is it too late, the actual weight is here to stay ?

and yes I did proper taper of clen/T3

[Praetorian]

I thought rice cakes were good. Is it too late, the actual weight is here to stay ?

and yes I did proper taper of clen/T3

Well i hate to be the bearer of bad news but rice cakes are pure glucose...you are better off eating a snickers bar...why would you think eating pure glucose is a good thing? The weight is water mostly so no not permanent...reduce carb intake. increase water intake...do some light cardio 3-4 days per week it will drop.
P

[z83]

thanks Prae !!!

your help is VERY appreciated

[bigtavi8]

Prae i dont usually ask questions just try and soak up all your info here but i got one now. Would you prefer NPP (nandrolone phenylprop) or Deca durabolin for a bulk cycle in which maximal mass is the goal. Being offseason im not too worried about a bit of bloat but more interested in which would provide better gains in muscle mass. I only ask this because in the brologic blp Q and A i see he really loves NPP over deca. Wanting your opinion on the issue. and good luck with the nationals sir. Ill be routing for ya.

[Praetorian]

Prae i dont usually ask questions just try and soak up all your info here but i got one now. Would you prefer NPP (nandrolone phenylprop) or Deca durabolin for a bulk cycle in which maximal mass is the goal. Being offseason im not too worried about a bit of bloat but more interested in which would provide better gains in muscle mass. I only ask this because in the brologic blp Q and A i see he really loves NPP over deca. Wanting your opinion on the issue. and good luck with the nationals sir. Ill be routing for ya.

Simple answer...off-season for optimum mass gains Deca is by far better...the reason for this is you do not get the same effect with NPP ie joint protection, fluid within the joint, anti-inflammatory effect as you do with Deca. When you are moving seriously heavy weights all of these things will help dramatically. The same goes for long ester test...much better then short for off season gains. Always remember as well....cycle do not need to be exotic or complicated...keep it simple....test cyp + deca for 8 weeks then sustanon or test enanthat + tren for 8 weeks...maybe some dbol thrown in there for 6 weeks for good measure. Obviously all of this will not do much if your diet and training dont measure up.
P

[fathead]

could you explain why the switch in test types? does your body really get "accustomed" to cyp and read enanthate as different? and what if one didnt want to use tren? switch from deca to equ?

[fathead]

also could you please post what in your opinion an ultimate calender year would look like for a competitor, who lets say is training for a single show?

ie- weeks 1-16 (gaining cycle, diet etc) weeks 16-24 off, week 24-xx cutting etc?

im curious to see how one would plan an entire year looking that far ahead

thx

[bigtavi8]

Dam right P. Ive been following ur advice for everything u told me so far and its been nothing but amazing. I appreciate ur quick and in depth response! UR THE MAN! :hu

[Praetorian]

could you explain why the switch in test types? does your body really get "accustomed" to cyp and read enanthate as different? and what if one didnt want to use tren? switch from deca to equ?

Different ester means a slightly different way the body recognizes the drug...like any drug used over time the body will attenuate...yes test is test but the ester still requires cleaving to allow the drug to work. If you cant use tren yes EQ is just fine.
P

[Praetorian]

also could you please post what in your opinion an ultimate calender year would look like for a competitor, who lets say is training for a single show?

ie- weeks 1-16 (gaining cycle, diet etc) weeks 16-24 off, week 24-xx cutting etc?

im curious to see how one would plan an entire year looking that far ahead

thx


52 weeks per year:

2 weeks preload aas prior to diet
16 weeks precontest diet
8-10 weeks PCT & blood work
16-18 weeks off season mass gaining
8 weeks PCT & blood work

P

[Victor85]

Question: In your opinion, what would be a great newbie cycle for my friend who is looking for increase lean muscle mass? (He knows how to diet and train properly already, but is interested on coming to the dark side.)

Thanxs in advance for any info.

[Praetorian]

Question: In your opinion, what would be a great newbie cycle for my friend who is looking for increase lean muscle mass? (He knows how to diet and train properly already, but is interested on coming to the dark side.)

Thanxs in advance for any info.

250mg test enanthate twice per week for 12 weeks is fine.
P

[Victor85]

250mg test enanthate twice per week for 12 weeks is fine.
P

Thanks BOSS.

[z83]

Well i hate to be the bearer of bad news but rice cakes are pure glucose...you are better off eating a snickers bar...why would you think eating pure glucose is a good thing? The weight is water mostly so no not permanent...reduce carb intake. increase water intake...do some light cardio 3-4 days per week it will drop.
P

Thanks a ton P, your advice were accruate as always. I've dropped a few pounds and can see some abs again. You know your stuff :)

[ironwill]

Hey prae, when are you going to show us what you have been up to for your prep???
Pics big daddy...!!!

[natenator]

Hey prae, when are you going to show us what you have been up to for your prep???
Pics big daddy...!!!
August 28th

[ironwill]

Thats to bad, we all know pics prior wont make a difference come contest day....Darn it, i cant take it anymore!!!

[ScorpioChiq]

Thats to bad, we all know pics prior wont make a difference come contest day....Darn it, i cant take it anymore!!!

Ok ok, just a little sneak peak. This is 3 weeks out. :sup