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  1. That's strange that your country doesn't have cottage cheese. It's a very popular heathy low fat food here in the US...Been around forever...The strange thing is that it's not really cheese. Like the kind you put on a sandwich...it's in a small tub and is a milky soft substance made from bacteria. I know it sounds gross and a lot of people can't stomach it...like I said. I can't eat it unless it's covered in some other flavor like fruit or honey. But it is a high slow digesting protein. A great night time snack to feed your muscles for several hours and it's also loaded with aminos.
  2. For anyone who hates cottage cheese: I cant eat plain cottage cheese.. I dont know why by I hate it. But if I mix it with certain things it taste great. Like a desert treat. Mix it with sugar-free Jell-O - it tastes amazing! - you can blend it or chop it up Mix it with PB Mix it with Splenda/Equal/or any other sweetner Mix it with fruits (If you don't care about carbs - it's a full meal) My favorite is pinapple. Blend it with a diet soda - make sure it does not contain phosphiric acid My favorite is cottage cheese drizzled with pure honey on it...Excellent.
  3. Everyone trains differently but I dont think 16 sets is to much. Its only 4 sets doing 4 different exercises on that one body part...I like to constantly change things up and do lower sets and back to high sets to keep the muscle growing. But if on cycle you cant over train...But it all comes down to what works for you. Do you find yourself getting better results doing high sets? or high reps? Or doing lows sets? or low reps with more weight? Or get the best results and do both?
  4. Day 6 Delts Dumbell front shoulder raises 4 sets of 20 reps supersetting with upright rows 4 sets of 20 to 12 . Shoulder raises 4 sets of 20 to 12 Standing dumbell pushpress 4 sets of 20 to 12 Shrugs with dumbells 6 sets of 20 to 16
  5. Here is one of my keto meals Things Needed 8oz Chicken Breast 1 cup Stirfry Vegetables 2 Packets of Splenda 1/2 tablespoon Olive Oil 1 dash of ginger 1 dash of black pepper A few squirts of soysauce Cook the chicken as you normally would. Then chop into small chunks. In a bowl mix the two packets of splenda, ginger, black pepper, 1/4 tablespoon of olive oil, and a few squirts of soy sauce. Fry veggies with remaining olive oil, then throw the chicken chunks into the hot pan then dump in the sauce. Stir around for a bit then serve. Each makes one serving that has 270 Calories 10.5 grams of fat 6 grams of carbs 36 grams of protein
  6. Day 5---Chest Bench Press 5 sets of 10 reps Bench Press 5 sets of 6 reps Pyramid set bench press by increasing weight with each set with reps 10-9-8-7-6-5-4-3-2-1 then going back with reps 2-3-4-5-6-7-8-9-10 with no rest between the sets.
  7. This is really delicious and a favorite for when i am cutting up: Take 5-6 oz fresh salmon, place it on 3 slices of lemon and put it on a double sheet of aluminum foil. Sprinkle the salmon with some olive oil, lemon juice and oregano. Place another sheet of aluminum foil on top and close it up in a pocket. Place it in the oven for 20 min and serve! The steam from within the pocket cooks the salmon which is great, it makes it very tender and juicy!
  8. Day 4---Leg day Leg Extensions 5 sets of 20 Seated Hamstring Leg curls 5 sets of 20 Body weight bent knee calf raises squeezing at the top 5 sets of 40
  9. Day 3-=--Bis and Tris Lying Dumbell Tricep Extensions Supersetted with Seated bicep dumbell curls----4 sets 0f 20- to 10 reps One arm cable tricep curls 4 sets of 20 supersetted with One arm hammer curls 4 sets of 20 Lying cross face tricep extensions 4 sets of 20 reps each arm Bicep barbell curls 4 sets of 10 Cable rope over head tricep extensions 4 sets of 20 Standing cable curls to the head 4 sets of 20
  10. Day 2 ---- Forearms and abs Forearm palms up curls with barbell sitting on bench----5 sets of 30 to 20 reps Supersetting with Forearms palms down barbell curls---5 sets of 20 to 12 reps Behind the back forearm curls with barbell rolling the bar to the fingertips ---5 sets of 30 to 20 reps Reverse grip bicep curls---5 sets of 20 reps Hand grippers---100 reps for both hands Ab crunches lying on back ---5 sets of 100 reps supersetting with Cable ab crunches with rope---5 sets of 30
  11. This thread is going to be a day to day work out program and it will be intense and it will get you results. If you like a challenge then follow my program. If you hit a plateau or our bored of your current workout. Try this to put new life and excitment back into your training... I will post a new workout everyday. So just copy it or remember it and hit the gym and do it each day and you will get leaner and you will add muscle mass and if your on cycle then you will be a beast. Before we get into this program I want to add you need to do a few other things to make this perfect. You need to eat right. Immediately after training drink down a Protein/carb shake or meal. Then within one hour get in a good protein meal. Try your best to keep your body in a anabolic mode all day and night which means feeding your body some kind of protein every 2 hours all day and into the night if you can. If you work just bring beef jerky or protein shakes etc to make things easy. Next, I talked about this before. Feeder workouts...Get your self some dumbbells and every night either before bed or even right before dinner do your feeders. Right now everyday 7 days a week we are going to do 100 reps of hammer curls and 100 reps of tricep kick backs...Start with 35 rep sets of each as the burn will be intense and work you way up on reps. But still get to 100 reps on each muscle each day from day one. If your bf is alittle high then do 45 min of cardio each day. This program is so intense it will burn fat and be great cardio as well as long as you keep moving with little to no rest between sets...No matter how much its burning...Dont rest more then one minute between sets and when we are doing supersets then no rest at all. Before each workout you will do a full body warm up. This will take about 20 to 30 min. even before you start training the muscle of the day. So you pick the exercise and do 3 sets for each muscle. For example...3 sets of lat pull downs from the front supersetted with 3 sets of cable tri push downs with the rope. Then jump on 3 sets of hammer curls with the rope super setted with 3 sets of lateral shoulder raises with the rope. Do every muscle from traps to calfs with no rest at all. Mix it up each day and try something different for each muscle... You will be pumped and this is great motivation also when you look into the mirror when done the warm up and every muscle is pumped and veins are popping out everywhere and your covered in sweat. This will get you in beast mode and get you into this workout to give it your all. Also each day in the gym you will do your own ab trainning. I wont be posting up much ab work so just be sure to do it somewhere either before or after training and atleadt 10 minutes of intense abs each day. On alot of training days we will be doing high reps so pick a weight that you can hardly lift by the time you hit that last rep. Now just because I said do 20 or 30 reps or even 10 reps. If you can push out more then do it to failure every time. As we move along with this program chime in on what you think and if you have any questions or comments just post it up. Some days I might no be able to post so in that case just go back and do one of the workouts from a earlier post. And remember. You got to go beyond the burn...If you want results it happens when the burn starts and every rep after is what gives you results. Most people stop when it burns and hurts but if you want to go all the way and change your body and get the results..You have to go beyond the burn and I promise...it will burn, so learn to love it. ---------------------------------------------------------------------------------------------------------------------- So here we go DAY 1...(Back and Lat day) CABLE FRONT PULL DOWNS---5 sets of 20 CABLE FRONT PULL DOWNS---5 SETS OF 10 (adding more weight for these sets) BENT OVER V-BAR ROWS---5 sets of 20--8 adding more weight each set SEATED MACHINE ROWS---5 sets of 20 to 8
  12. Execellent pics brother. I can see him benching that weight by the time he's 5 if he starts training now.
  13. A co-worker has suggested that I go with Anavar and Anavar alone for my first cycle. He has quite a bit of experience but all the research i've done so far tells me that Anavar while a quality product will produce little results used by itself. I'm not looking for huge mass gains. Some strength gains, hardening and a little size increase is all I'm after (for right now). Any advice? Wanting to only grow a little doens't compute to me... I learned early on that i have to do everything i can in this sport to gain a few lbs at a time... if i only wanted to gain a little, .I probably wouldn't get too far at all. ...just the way my logic works now. You can grow using just anavar... it's not that the cycle wouldn't work. it is a good drug and has it's place... it's just my opinion that it isn't ideal for a standalone for males.
  14. Hi bro,got one quick question i got around 1200 iu hgh (hercules Auctus somatropin) its my first time on it,so first question is how much sterile water to mix in one bottle (8iu),also second question: whats the best dose for 28 years old and first time user ? 6 iu or 8iu ED ? im going for full 6 months Ok, for starters, you want bacteriostatic water. it's different than sterile water... after your gh is reconstituted, it will last much longer in bac water than sterile water. Let me next say, i am completely jealous that you have 1200iu's of herc's GH ! that is my personal favorite gh that i've run... Worked great for me... start out with 2IU and every couple of wks, you can go up 1/2iu until you reach your goal dose. as you're going up in dose, if you feel side effects, ie. pain in joints, carpel tunnel, stay at that dose until the sides subside, the continue ramping it up. As far as what dose is best, there is a lot of room for discussion on this question... some guys will say 10iu, some will say 2iu. i've found that 4-5iu has treated me well personally. some will say you need to take at least 6 to see muscle growth. i personally don't agree... over the long run, i've seen my physique transform on 3-4iu over a year period of time, more than i feel it would have changed without it... the main benefit i've seen is that i can eat a lot more...and i mean a lot more without getting fat... i see gh as a tool to help me be able to use more calories without having to deal with the fat that often comes along with it. this is just my experince though and my opinion. like i said, some guys will tell you to take 10-15iu if you can afford it.
  15. I'm looking into Clenbuterol for losing some fat, with diet and exercise I managed to get down to an estimated 12% (through calipers), but I"m looking to get down to 6% or 5% because I've hit a wall and my diet is good but right now I'm just worried about losing muscle. I've heard to take roughly 60 mcg a day and up the dose if it goes well, but my question is how long should a cycle be run for and what works best in your experience (if you've used it). There is a couple ways to run it... commonly, it is run 2 wks on, 2 off... your receptors down regulate over time, and thus the 2 wk break... if you use this method, start at 20 mcg and build up no faster than 20mcg a day, as you get used to the side effects. take the dose no higher than 120mcg... after your first 2 wk cycle, you'll find you'll feel less side effects and can build the dose up faster... when i first started clen, i get an awful tremor in my hands... i've ran it a number of times now and i rarely get the same tremor and if i do, it isn't nearly as bad. The other way to run clen that i've tried was to run for 10 wks straight... i strart with 20mcg and every wk would boost the dose by 20mcg or more... that way, as i got used to the dose, i would up it and it would start working again... i feel that fat loss was better with the first plan, but this worked ok... if your fat loss has stalled, clen will help, but there is something about your diet that has to change... if you want help with that. post up your diet in the diet section and let me know. Not sure what you're doing with your diet, but when i diet, i slowly pull my carbs as i up my cardio. after carbs are low, i start to carb cycle and thats when the magic really happens. carb cycling.