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  1. #1
    Senior Member TheRuleMaster's Avatar
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    Story/Log of a Skinnyfat Part 2 - Ibiza/Summer Cut Log (

    Welcome to my new Log. For the people who don't know me here is a little backstory about myself:


    -Obese when young (Age 12-16)
    -Growth spurt when i was 16, went a lot up in height which made me look "normal" in clothes. However without clothes i still looked like shit
    -Started lifting at 18, just as a hobby with friends, fucking around etc. More so to socialise with friends lol
    -Started lifting more serious at around 20, did a bulk, was misinformed and the typical broscience guy. Ate 8 meals a day 3000+ cals, got fat as fuck (im dumb yep)


    Here are some pics from around that period



    Leanest i've ever been natty (170-180lbs):






    -Started first blast of 500mg test in April, got decent results at first



    -From here on it went all downhill. I won't go too much in detail but it would be a combination of: Stupid decisions by me (Diet/Training/Drug Wise) Basically spinning my wheels for a long long time, trying to recomp with tren and all that balony instead of listening to my body. (Tren doesn't agree with me at all). Using T3 and binging a lot, using DNP the wrong way and then binging it all back again. This all in combination with some real life situation that left me temporarily depressed made my progress pretty shit.






    Current Situation:



    This is me right now weighing 192Lbs. Pic taken after 1.5week of not training (small neck strain) , feeling really flat..

    Current Stack:

    -200mg Test E
    -350mg Mast E
    -30mg Anavar
    -30mg Winstrol

    0.5mg Adex E4D (Pin Days)

    Current Diet:

    Calories: 1500-2200/Day - Calories depend on the day itself. On the lower range on rest days and on the higher end on workout days/days where i go out with friends.
    Protein: 150-220g
    Fat: 30-50g
    Carbs: 50-200g - Also depends on the day, im cycling carbs, higher on days where i workout, low on rest days.

    I do have the occasional 3000 calorie day here and there. When i go out in the weekend with friends/girlfriend and go out for dinner i don't watch my calories and just enjoy myself. At most this will be one time a week but closer to once every two weeks.

    Basically i am not really that strict/anal about counting every calorie/macro. I feel like an approach like this actually helps me in sticking to my diet a bit more. Being very strict with myself makes me binge more i feel.

    I also think i have a small eating disorder, but i have it under control. For example: When i go to work i don't bring any money with me. If i do i end up buying food in the grocery market that i will end up eating at work (out of boredom mostly).

    My parents also put all the chocolate and treats at a "secret" place where i can't find them (lol). Because what would happen in the past: I get home after work, hungry (I eat my biggest meal before i go to bed). But preparing the food will take 10-15 minutes. Then in those 10-15 minutes i will see a lot of delicious mini chocolate bars in the kitchen, twix, snickers, whatever you name it. At this point i cannot resist eating one while preparing my meal, then it tastes so good and you get that chocolate rush and i end up eating 3-4 of those mini chocolate bars, all while i am going to eat my biggest meal right after that. Those chocolate bars contain around 100-120 calories each so by basically hiding them in my house it made me eat 300-400 calories less each day.


    Current Workout Program:

    Push:

    -Bench Press 3x6-8
    -Incline Dumbell Press 3x8-12
    -Skullcrushers 3x8-10
    -Tricep Pushdown 3x8-10

    Pull:

    -Barbell Row 3x6-8
    -Chin Ups 4x Bodyweight (I respond super well to chin ups, both my lats and bicep grew the most they ever did after incorporating them 2-3 months ago, all while in a deficit..)
    -Cable Pull 3x8-12
    -Barbell Curl 3x8-10

    Legs:

    Haven't trained legs in a year... It started out with a small injury, but i never got back into training them after that. Luckily i have decent leg genetics as in that they are still looking good/ok compared to the average Joe..



    I lost a lot of size on them, they were always my best part. Not sure what to do at the moment, i was thinking of doing just 3 Sets of Squats (Again a excersise that i respond very well to) a week or once every 2 weeks in order to get them back up a bit, maybe a bit of musclememory kicking in. Although with summer being here right now im not sure if it will be too late to start training them. (Lets be honest summer is the only time people will get to see your legs)

    I rotate this workout, 3-4x a week.

    To be honest: My training intensity/motivation is really low right now. I just don't feel like being in the gym for 1.5-2 hours like i was in the past. Funnily enough i look and feel way better right now not being as strict and not training as intense as i used to.

    I also have the bad mindset of: "Im cutting, i won't gain muscle so training intense is just a waste of effort/energy". I know this is a bad mindset and that it is not completely true, its just a mental block i need to get past.


    Cardio:

    No cardio done for the past 3 weeks. Wich sucks, i feel cardio really works wonders for me and it made me feel better mentally somehow Anybody knows why cardio makes you feel better mentally?

    I'm going to start the cardio back up next week. I'm not quiet sure what kind of cardio to do, im open to suggestions/tips. I was thinking of HIIT once or twice a week or just 20 minutes stepmaster after workouts.


    Future Plans:

    -Leave to Ibiza 4th of July, hope to not die from a overdose, come back fat.

    No but seriously, last vacation i was in an All Inclusive resort and gained 17lbs in 8 days. I really hope and will do my best to not fuck up my progress too much this holliday. It really helps that it's not All inclusive and we have to pay for food and drinks ourselves.

    --

    After holliday i want to keep on cutting. I will probably have gained a few lbs but hopefully not too much. I'm planning on just running 200mg Test throughout summer and keep cutting/at a respectable bodyfat. Ill run the orals till im out (Prob mid-july)

    After that is maybe a bit too far to decide what to do. But one thing is for sure, i want to keep my doses minimal. I want to focus on improving my training intensity/form and everything. I feel as if the past year really made me lose track of the essentials (Training/Diet) and im just starting to get into that right now.

    I plan on slowly bulking up after summer if im able to maintain a good level of leanness (10-12%). The plan i have in my head right now is just 300mg Test maybe a short run of a non-aromatizing oral (Superdrol/Tbol). I really want to bring up my chest and arms after this cut.

    My goal physique is actually a physique from someone posting on this forum. @MrBorat

    http://i.imgur.com/kLYGUdT.jpg

    (Hope you don't mind me posting this here)

    I hope i will reach a physique somewhere similar to that in the next few years. I know a lot of it has to do with insertions/muscle bellies etc. But the thing that i mean is just the amount of mass on the right places, and not looking too "Freaky". (Not that looking like a freak is something what would even be possible for me). I also feel it is a physique that can be attained/maintained without running harsh compounds. For example im not planning on running tren ever again.


    Questions:

    I have a few questions at the moment, if anyone feel like chiming in please do

    1. Cardio - Im not sure what cardio protocol to follow at the moment. I never done HIIT in my life but i hear lots of good things about it, i also hear a lot of people get burned out from it or get recovery issues, what would be a good middle ground?

    1.5. Why does doing cardio make you feel better mentally? Really curious about this.

    2. Proviron - Got 2000mg of Proviron. Thinking of using it at 25mg/day for just Libido. Would there be any purpose in using a higher dose in order to appear a bit leaner/drier? (Considering im also on 350mg Mast + 30mg Winny already)

    3. Metformin - Got some Metformin, heard a lot of story's about how people use this when they have a binge/cheat day and it prevents some fat gain or whatever. It was dirt cheap so i picked some up, figured it would maybe help a bit during my holliday to prevent some fat gain from overeating. Is there any truth to it limiting fat gain and what dose should be used?

    I've read multiple protocols like 250mg Metformin for every 100g of carbs with your meal. Also heard of people dosing it 500-1000mg in the morning and leave it at that. Hope someone could give me some insight here

    4. Legs - Start training them or just leave them till the start of my bulk ?

    --------------------

    Any questions/comments/tips are welcome!
    Last edited by TheRuleMaster; 2017-06-21 at 06:42 AM.

  2. #2
    Senior Member mew's Avatar
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    metformin --> if you have 500mg met, take 1.5 or 2 a day. if you have 850mg met, take 1 a day. you can start with a carb meal, but honestly i just pop my 850 tab whatever time i remember

    provi --> give it a shot, it's mild, libido should be noticeable at 25mg, but remember you're leaning out so sex drive bound to be low no matter what

    cardio --> hiit will probably burn you out at your food intake, you're right. if you do 3x 20 min sessions on the bike or elliptical each week, not hiit but at a fairly intense pace, that's about the minimum that's needed to maintain heart health
    I advise through PM.

  3. #3
    Senior Member TheRuleMaster's Avatar
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    Quote Originally Posted by mew View Post
    metformin --> if you have 500mg met, take 1.5 or 2 a day. if you have 850mg met, take 1 a day. you can start with a carb meal, but honestly i just pop my 850 tab whatever time i remember

    provi --> give it a shot, it's mild, libido should be noticeable at 25mg, but remember you're leaning out so sex drive bound to be low no matter what

    cardio --> hiit will probably burn you out at your food intake, you're right. if you do 3x 20 min sessions on the bike or elliptical each week, not hiit but at a fairly intense pace, that's about the minimum that's needed to maintain heart health
    Thanks mate

    The met is 500mg but its instant release i think. Would you recommend me starting the metformin about a week before leaving? Heard some people get diarrhea etc. the first couple times they take it.

    Btw Didn't you write a while ago about taking met year round and it changed the way you store fat or something? Might be mistaking you for someone else but i recall something like that

  4. #4
    Senior Member mew's Avatar
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    Quote Originally Posted by TheRuleMaster View Post
    Thanks mate

    The met is 500mg but its instant release i think. Would you recommend me starting the metformin about a week before leaving? Heard some people get diarrhea etc. the first couple times they take it.

    Btw Didn't you write a while ago about taking met year round and it changed the way you store fat or something? Might be mistaking you for someone else but i recall something like that
    yeah i started taking in january

    took about five months to kick in, but now fat loss is equal from all parts of body

    (so lower back, where i usually carry the most, is going away just as fast)

    start it today, and stay on it forever, it's a very good lifetime drug
    I advise through PM.

  5. #5
    Senior Member mew's Avatar
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    actually you know what, i was getting better results from higher dose

    2-3x a day of 850mg

    i'm going to go back to that. only did it for a few weeks. but that's the usual prescribed dose for anti-aging benefits, methinks
    I advise through PM.

  6. #6
    Senior Member MrBorat's Avatar
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    In! Really detailed log and solid progress from where you were. Hopefully you reach your goal in the future.

    No doubt you're gonna look really good once you're shredded

  7. #7
    Senior Member DLTBB's Avatar
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    Remember the times when you didn't get particularly good results in the past even though you stuck to your diet? Did you actually stick to it completely or did you cheat a little bit and just not mention it? Genuinely curious.
    Buy AAS and every bodybuilding related drug you can think of
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  8. #8
    Senior Member swole01's Avatar
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    Don't forget about delts fella. Don't want to have to play catch up later on

  9. #9
    Senior Member TheRuleMaster's Avatar
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    Quote Originally Posted by DLTBB View Post
    Remember the times when you didn't get particularly good results in the past even though you stuck to your diet? Did you actually stick to it completely or did you cheat a little bit and just not mention it? Genuinely curious.
    The big problem was that i kept on trying to "recomp". The only times i was really focused on cutting was also the times i would run DNP to speed it up. It is/was really hard to start a proper cut without DNP to be honest. Once you ran DNP and see the results you get on cycle, you feel like trying to cut without it is a waste of time/effort. I know this isn't the truth but it is how i felt about it. But after binging it back a lot of times i realised it was just a trap.

    Although i must say my last DNP Cut (The one where i used amphetamines) was and still is a big succes. I gained back a few lbs after it but nothing crazy.

    At my "recomp" period (I believe i even made a seperate log for it) I would eat maybe perfect 5-6 days a week. Then in the weekends i would overeat. One thing that i did a lot was do a 1.5/2h workout on Sunday, go back home and order 3000-3500 calories of Pizza/Garlic bread in the evening. (I didn't even knew it was this high in calories at the time, but i did know it was a lot).

    The mindset i had was stupid. "I'm on tren, i just did a intense 2h workout, it's ok/good for me to eat this". I would basically talk myself into saying it was ok because i was also trying to gain muscle. My relationship with food was/is not the healthiest one and having the mindset of "Food will gain me muscle" made it just that much worse.

    The pizza thing was just one example btw, had other things that played a part in it (Like the mini chocolate bars in the kitchen while making food etc. lol.) So basically i was cheating on my diet but i didn't see it as cheating at the time if that makes sense.

    Here's a pic from my first week trying to recomp..



    Here's after 4? weeks or so:



    At this point i look like shit and i want to cut again. What would happen is i would not update the log anymore and try to cut and end up in the same/worse spot as before

    The only thing that is/was good at the period where i wanted to recomp was that i was super motivated to go to the gym! I felt like every workout would gain me muscle so i would really look forward to training, i'd spent maybe 1-2 hours in there too. Might be too much but yeah.

    Also there is something with Trenbolone and my body. I don't know what but somehow it only makes me look worse after being on it. If think if i would take Tren right now in a few weeks i will end up looking worse than i do right now. I don't plan on ever running it again anyway so its w/e.



    Also found a old pic of my legs, i bet they would look a lot better right now if i had the same mass on it as before but oh well.


  10. #10
    Senior Member TheRuleMaster's Avatar
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    Quote Originally Posted by swole01 View Post
    Don't forget about delts fella. Don't want to have to play catch up later on
    I can't even remember the last time i trained Shoulders tbh. Delts are a strong bodypart of mine. Training them indirectly with presses at the moment is enough to keep everything in proportion right now. But you're right once i change up routines i will definitely add some Shoulder Presses once a week or so

  11. #11
    Senior Member gabe2500's Avatar
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    I don't mean to come across rude but based on your pictures, your delts do not overpower your physique whatsoever.

    I would recommend looking maybe changing up your workout plan. Push pull legs is great but you need a bit more exercises in there in my humble opinion.

    It might sound bro scientific but hitting your body parts from multiple angles will def help your gains.

    For ex for something like bis

    Barbell Curl
    Preacher Curl
    Alt Curl
    Inc Curl
    Hammer Curl

    Even if you were an extreme ecto hardgainer, I don't think your program is optimal for hypertrophy purposes.

    Aside from that, I'm happy you are getting your diet under control and getting lean. Stick to it, a lot of guys here to help you out and encourage you.
    Last edited by gabe2500; 2017-06-21 at 11:14 AM.

  12. #12
    Senior Member TheRuleMaster's Avatar
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    June 22th

    My weight is the lowest it's been in years this morning, 190lbs. Not really a surprise because i had 3 very low carb days. Today will be my first day back in the gym after 1.5 weeks of rest. I have a party all day at the beach tomorrow so i'm going to train multiple bodyparts this session since i can't train tomorrow. Also decided to add some extra carbs today:



    Calories: 640
    Protein: 43g
    Fat: 11g
    Carbs: 94g


    -----------------



    Quote Originally Posted by gabe2500 View Post
    I don't mean to come across rude but based on your pictures, your delts do not overpower your physique whatsoever.
    I don't necessarily mean they overpower other bodyparts, more in the sense that they are proportional right now even when only hitting them indirectly. I have a wide frame so my shoulders automaticly look good if that makes sense?

    I am planning to changing up my workout routine indeed but i will do so after i return from holliday (3 weeks). I have yet to see what i will be doing but i hope i will get back some motivation to train again

  13. #13
    Senior Member raddic's Avatar
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    In on this.

    Don't be too hard on yourself man. You're a human. It's normal to spin wheels and fuck around. Yesterday is gone in the past, fuck it, forget about it. Start from today and stick to what you do.

    It's all in being disciplined. Motivation is temporary. Be harsh on yourself. Set some self-rules. Just tell yourself ''I'm stronger than this - I don't give up - I don't have to cheat on my diet'' you get what I mean..

    Be patient and disciplined. It's a marathon - not a race.

    Weight yourself and track it.

    Don't pay attention to how you look. Some days you'll be flat and you'll look like shit, others you'll look good but feel like shit. Embrace it. It's a part of the process.

    Good luck.

  14. #14
    Senior Member TheRuleMaster's Avatar
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    11 days till holliday

    Added in 25mg Proviron/day just for libido purposes, sucks having a girl but not having a libido. Currently 3 days in and it seems to have a positive effect on my libido . although i think food intake etc. is probably the most important thing libido wise in some way. I remember when i was on an All Inclusive holliday a couple months ago i literally ate 4000-5000 calories a day and my libido was through the roof

  15. #15
    Junior Member z33's Avatar
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    As for provi during cut, does it work better than mast? Acutally cutting on 300/300 test/mast weekly, but libido seems to be down :/ trying to figure out they way to increase it a little bit

  16. #16
    Senior Member Arian brah's Avatar
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    looking pretty good m8, solid transformation.

    as for cardio imo HIIT is good on paper but while cutting it really isn't sustainable. although if you aren't training legs currently you would probably be fine. doing sprints on a spin bike w/ the resistance up wrecks my legs just as bad as an intense weight session. although you're probably better off doing legs and doing low/moderate intensity cardio. srry if i missed it but why haven't you been doing legs?

  17. #17
    Senior Member TheRuleMaster's Avatar
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    Quote Originally Posted by z33 View Post
    As for provi during cut, does it work better than mast? Acutally cutting on 300/300 test/mast weekly, but libido seems to be down :/ trying to figure out they way to increase it a little bit
    If you're talking about libido purposes only then yes proviron works better than mast for me personally

    I guess it's all individual response to the drugs. Some people report high libido from mast. I've been on 350 mast for 2~ months now and didn't notice any libido increase at all to be honest. However 3 days after adding in proviron i notice a libido increase, im also positive it's not a placebo effect. So proviron really works amazing for me libido wise. I suggest giving it a try if you want to bump up your libido

  18. #18
    Senior Member TheRuleMaster's Avatar
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    Quote Originally Posted by arian brah
    srry if i missed it but why haven't you been doing legs?
    Got a small injury that made me not able to train them for 2 months, after that i couldn't be arsed training them because i saw no decrease in size/muscle at all during those 2 months of not training them. I just was/am too lazy to be really honest. I haven't trained them in over a year right now and i still get a lot of compliments on them from regular non-gym folks. Guess that works for me. I do plan on training them again, even if it's only once every 2 weeks

  19. #19
    MENTAL ILLNESS The Dude's Dude's Avatar
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    Quote Originally Posted by z33 View Post
    As for provi during cut, does it work better than mast? Acutally cutting on 300/300 test/mast weekly, but libido seems to be down :/ trying to figure out they way to increase it a little bit
    Up your fats, That helped me while dieting when my libido was gone.
    The Dude's Crew

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    UNDEFEATED Crew

  20. #20
    Senior Member Jack4d's Avatar
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    IN

    Great progress tho.

    Fuck.

    I have a dnb festival late july and I've embraced bloatmode but seeing everyone cutting for the summer makes me wanna cut as well.


 
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