You know you who it is already. Can't recall my old password or even what email I used so here we are. I promised I'd start logging if legend n1h did. So that's why I'm logging.

Short term goal:
Successfully formulate a relatively optimized and easy to adhere to offseason diet model. In terms of food selection, I am more or less following Chris Tuttle's recommendations. Our very own BGP has been getting some free diet stuff from Chris since he has a full client load but will send a handful of emails to people for free if you ask nicely and want help. If you don't know who that is, go on youtube/instagram and see the man's work.

Remain injury free, which is easy with my new exercise selection which loco would describe as "leg press and lat pulldown 4 lyfe"

Adjust to a more strictly bodybuilding programming style as opposed to a "powerbuilding" style.


Here is the medium term goal:
2024 summer on stage in classic physique division at a level that would be competitive for winning a pro card. Winning the card itself is immaterial for the medium term, it'll happen when it happens and I will be patient.

Possible obstacles to this goal are gym closers due to continued zero covid policy, possibly moving countries and being unable to focus on prep in the interim, or international political disaster. All of which are legitimate risks.

Ostensibly we will start competition prep late winter 2024 and do a very long slow 20-24 week prep where I never need to bring carbs lower than 200g/day.

Long term goal:

Compete in one professional level show in the classic physique divison in the next 10 years. Don't really give a **** about placings.

Natty: No. Test, deca, mk677, humalog, cjc with 1295 with DAC, berberine (although the last one is both a PED and a general health supplement). Low doses. high dose AAS are massively overrated for hypertrophy, the real magic is the insulin and gh (or gh secretagogues in my case). less than 1g of injectables with PEDs that work on the IGF pathway is much better than 3g of injectables, for example. I'd advise anyone who wants to go down the PED route to incorpoate gh or gh secretagogue peptides along with insulin while they are still taking 1cc of test per week before you ever add any other AAS or increase test dose. You can keep your AAS doses much lower if you actually address this very critical muscle building pathway rather than solely relying on AAS, which are harsh... man...

No prep drugs or harsh AAS until the aforementioned 2024 late winter date.


Diet: High carbohydrates with carbohydrate cycling (2 high days the day before my 2 leg days, 1 low day on the day off, 4 medium days per week offseason), moderate protein around 1.125g/lb of bw, low to moderate fats. I tried a high fat Palbumo approach in both offseason and precontest this academic year. It was a ****ing disaster; this is a terrible way to diet for bodybuilding. Although if somebody is not trying to look lean/dry/hard on stage and maintain athletic performance in the gym, it'd be a great diet to follow because antecdotally it can lead to very high compliance for some individuals because it just destroys so much of your physiological cravings and lowers appetite considerably. Somebody like the apple-pied obese woman who's username I don't even remember might do well on this because she could probably eat 80/20 ground beef bunless bacon cheeseburgers twice a day for an emotional high, not feel hungry the rest of the day, and have only consumed like 1800~ calories daily.

More detailed post with training program and food log to follow. I'm a busy man.

Pull

Pullups: bwx19, 14, 9
Underhand rows: 70kgx20, 11
Plate loaded pulldowns: 95kgx17, 9
EZ curls: 20kgx23, 4 more sets failure
seated hammer curls: 7.5kgx3 sets fail

Wanted to do another 2 sets of a horizontal pull but gym was closing so had to economize.

Morning bw hovering around 93.xkg up from 88kg stage weight around 3.5 weeks ago.

High carb day today
M1
70g dry measured cream of rice
300ml skim
1 banana
cinnamon
20g honey
2 scoops whey
12g almond butter

M2
150g chicken, 200g rice, green beans, 125g air fryer potato, costo bagel with low fat margarine

M3
Protein pancake (digestive issues immediately from eating this so no pancakes for this guy).


M3
150g chicken breast, 200g rice

M4
175g chicken breast, 300g rice, 20g honey, 125g apple pie filling, 12g almond butter

M5
70g coco puffs

Training

M6 will be sum more chicken breast, rice, green beans when I get to it later tonight.

Training Legs/push/pull/legs/push/pull off repeat. High days pull. Day off carbs down to 200g and moderately isocaloric with sum cardio.

Training program is kinda whatever, you guys will figure it out along the way.

GL

Welcome, non-mysterious non-stranger. I'd bet a mod could help you with accessing your old acct, but I haven't seen one around in a while. I guess you could reach out if you are so inclined. I seem to recall that a tallish associate of yours that is aficionado of certain elements of lower extremity anatomy may be resuming his logging on H&F as well. Is that in the cards?

Also, good luck reaching your goals. I shall be following your log with great interest.

It's weird that I live a 16 minute bicycle ride from his house and see him often now. Yeah that happened in the interim... I moved to same city as him. He's a dad now. Crossfit beast. Still fairly strong even without training for strength and just crushing middle aged moms in the box wods 4-5 days a week. loco is right that endurance is a massive part of overall health and just straight up strength is not all you need to work on if you want to be "fit" and healthy. That's part of the reason I ultimately went with bbing over pl, easier to accomodate cardio and bbing training is more cardio intensive too. I like cardio a lot, makes me feel good even though i don't like running. Anyway, he told me he's scared you guys will find his WOD logs boring but I'll pester him.

Legs
Hip thrust machine: 1.5ppsx20, 14, 9
Leg extensions: 30kgx20, 13, 9
Hamstring curls: 40kgx13, 9, 7
Hack squat: 2ppsx15, 8, 8

I do essentially everything paused now. All lifts above were done paused. there's a handful of lifts like barbell rows and Pullups I don't do paused still, but on leg days yes everything paused always.

Gyms closed as of post workout today for 7 days because pestilence returneth to these lands. Me and my friends have a small powerlifting studio with very limited equipment for bbing I may be able to use in the interim. pretty anticlimactic start to the log...\

wb

sup bro. Good to have you in. Still in Estonia?

Used the very limited equipment powerlifting gym. Been having some chronic shoulder pain and most free weight pressing other than incline db press at 15 or 30 degrees aggravates it. Not sure why, but both flat and overhead irritating. Next time I'll do 3 sets of incline, then close grip pushups. That should be enough volume with how high my frequency is.

Push
Paused 30 degree incline: 30kgx18, 13
prone side delt raises: 5 sets
Paused db ohp: 20kgx22, 11
flat db rest pause set: 25kgx19, 7, 4
DB skullcrushers: 5kgx4 sets


I started using ghrp6 for appetite. I think it cost me like 25 dollars for a half year's supply. Generally I have very poor appetite. Even during contest prep this year my appetite never got out of control hungry, it was more just extremely fatigued and low energy. Great PED, although it's probably not doing anything for boosting IGF/growth hormone since I'm already running mk677. I get no appetite increase from the mk, weirdly.

I've more or less figured out how to get shredded. I'm a lot less scared to bring my bodyfat and bodyweight up fairly high. Realistically gonna need 110kg around 17-19% loco scale bodyfat. I actually agree entirely with how loco measures bf... visible abs start around 20-24% for larger more muscular inviduals, crotch veins come in around 14-16%, 8-11% is true contest shredded.

Well I don't know about that bro. 20+% is visible abs. 15% is basically 6pack.

But 10% is not contest shredded. That's legit sub10.

I was looking up some of these new goodies. Usually stop reading halfway.

Looked up Cjc1250 and yeah stopped when that one study with 10 participants had a fatality due to cad. I have atherosclerosis from my fatty days!! And running big mileage makes it worse!!

Obviously they think that dude that died because it was already present. But easy pass, we continue the natty life.

What you think this girl on?






My guess is primo + sarm + possible liposculpturing.

Very aesthetic. That's what girlfriend wants and I am like, maybe after you have kids.

The biggest thing I see is that these girls train way too easy and suddenly quads popping like that. Not with that skinnyfat before, not possible natty.

I don't know, maybe she is/was natty for a long time. I went through her whole Instagram and the whole transformation is there.

So frustrating to be clueless about natty status with these girls. But abs and ass roared suspiciously in 2014. I think that's too far back to have gotten a sweet skinny BBL. I do think those skinnyBBLs are getting ridiculous.

My gf's transformation has been pretty solid but damn, how do we get to this girl? 10 years? Or chemical assistance?

I just recalled a while back some YouTuber said he could get a bubble ass on any girl. 5 MG anavar for 12 weeks. That's my final answer.

https://www.aidsmap.com/news/jul-200...-patient-death

With my highly active lifestyle, chronic hypotension and BP readings being low even on gear, age, and diet, I'm not so worried. But I understand why you might be given that you have a family history of heart disease, former obesity, and age getting up there. I definitely plan to be done with anything beyond trt around early to mid 40s. Juice ain't worth the squeeze at that point. All you can do is assess the risks and decide for yourself.

I think girls' results can be surprising, particularly if they were formery sedentary and never played sports or anything, when they start lifting the change can be more dramatic than males. Males usually have something to start with from being more active/sports as children. It's generally much harder to tell if natty or not. From the above pics, I'm not sure. My gut says probably natty and smart training; cosmetic intervention more likely than hormonal intervention. Sorry I can't be more help.

@loco also I wouldn't worry about the "what's he on what's she on" type of questions. Steroids all kinda work the same way and it barely matters what you take when you get down to long-run muscle growth. Whether it's test and tren or test deca primo they all basically do the same thing and the main thing that determines the way you look is your body composition. Different drugs have different short-run cosmetic effects (and temporary effects on the power of existing contractile tissue), but these effects are greatly overestimated and only bodybuilding judges will ever really notice most of the time. It doesn't matter what you take really... get something to stimulate the androgen receptor pathway and something to stimulate growth via hyperplasia/IGF1 axis, eat for medium term body composition goals, train hard but not too hard, and make sure your stack doesn't lead to huge side effects. Chasing a specific look through different compounds or attributing a specific look to a type of compound is naive noob stuff. Except clenbuterol, there's something magical it does to the way muscles look at any given body composition, but that's not even a steroid.

Anyone curious about more PED stuff can see this compilation of Q+A responses by Ben Pollack. https://docs.google.com/document/d/1...jc/mobilebasic

Pull:
BB rows: 90kgx22, 14
Pullups: bwx14, 10, 8
HS high rows: 3 sets failure
EZ curls: 5 sets failure
Hammer curls seated: 7.5kg dbsx4 sets failure

It does matter what you take. Some of these people look terrible. She looks fantastic.

Could be just a combination of of low dosing and my opinion. But nah, I think some of the sarms and lower androgenic roids lead to better aesthetics. I was going to mention Christian Guzman but looks like clearly is on the heavier stuff. Way too facking vascular.

I am a freak of natty vascularity, do not want any more of that. Looks terrible IMO.

So I gather that Emoken and Synd0m are neighbors (Somewhere in PRC #1 I presume)? And NH1 is back too. And Monte is AWOL. Wild times. Good to see you back and hope everything is going well with you and yours.

On the current topic at hand, the biggest problem (or so I have heard) with the girls that have the asses from surgery/lifting/steroids is when you go for a slap/grab it is hard as a rock and gross. Walking around in clothes is one thing, but when it comes to tactile sensation give me a soft ass (even if it isn't a perfect shape) any day of the week.

Also, in case anyone was curious why heterosexual males are mostly universally attracted to a pert female derrière and arched lumbar spine, many people erroneously think it is all about the ass itself. And that is part of it. But the real factor that is believed to have been selected as an honest indicator of future fecundity is the pelvis/lumbar angle which gives the derriere its pert shape, which is optimal for future childbirth.

On the same note, it is believed by some evolutionary biologists that the main function of high heels is to artificially alter the angle/shape of the female pelvis/lumbar area to mimic this optimal anthropometry and make the wearer more attractive towards heterosexual males.

Okay I see what you're saying now. I'm coming at it from the perspective of competitive bber, not beach goer. Yes, you're right, trenbolone/winstrol/anadrol and stuff with lots of androgenic activity will lead to more vascularity/fullness/"hard" kind of a look. Yes, you can safely rule those out for the woman in the pictures.

Glad you're back, buddy. The gang really is getting reunited.

I'm consciously trying to spend less time thinking or commentating on this kind of stuff. But please do post away.

I will say that I actually rather enjoy the flat butt+big tits look. freak and weird dude and all that, I still get what you're saying.

I remember way back the original BTM posted one of his instagram follows. IIRC she was natty (at least she was then) and was squatting ~4 plates for a 1RM. I think that's probably the level effort it would take to get there natty, which is no easy task.

China living checking in.


You are an embarrassment to your father's compatriots.

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bro my spanish has gotten so terrible after immersing into Chinese far more than most foreigners. I ran into another Colombian who learned Chinese through spanish and not through English and I could only communicate with him in Chinese. And then on the top floor of my building is a Chinese guy who spent several years in latin America in various countries with great Spanish... same thing, i can't communicate with him in Spanish effectively at all.

Only Colombian bro in the world who speaks Chinese but not spanish checking in. I think I spoke 0 words in Spanish from 2016-2021.

Were you ever fluent in Spanish (or close)?

Actually while I'm here I'm thinking of maybe lifting more again. Can you recommend me some good beginner BB programs to consider. I only plan on lifting 2x a week (maybe 3 if time permits), so I only expect mediocre results. But I figure something is probably better than nothing.

A jordan peters style upper/lower 3 day per week split. He has a sample program laid out in the book "training principles". You don't have to copy that exercise selection exactly, of course, but it's a great way of structuring things

week1: Upper1/Lower1/Upper2 week2: /Lower2/Upper1/Lower1

With sufficient time between sessions and multiple exercises, you're going to end up adding either sets or reps on something each session. The trick is optimizing exercise selection for your bodytype and picking stuff that you connect well with.

When I arrived in China I was still around intermediate level. That first school I worked at was unusual because it had an actual spanish program and I was able to have basic conversations with the Chinese and foreign spanish teachers without too much difficulty. I'd say my oral spanish was never as good as my Chinese has gotten now.

Paused HBBS: 120kgx6, 100kgx10, 75kgx20

That was it. It took me like 20 minutes of mobbing to be able to do a proper ATG hbbs.

I train beltless now. Just coming back to squatting after a break mostly doing machines. I hit some pretty dece squat numbers this offseason but ran into knee soreness. It went away during prep. I never use belt or sleeves on squat anymore, but I might start soon. I'm going to keep doing the ATG paused raw HBBS thing for a few more weeks/months and decide from there.







I think heaviest I worked up to last offseaason wasw 155kgx8 or 150kgx8? I can't recall. Not terrible for beltless/sleeveless weighing around 99-101. It looks very easy/smooth on video, but the day after both of these I was crawling out of bed and felt like I'd been in a severe car accident for the first 10 hours of the day. That's because: 1. I am really ****ing good at this movement pattern and even high effort lifts look easier than they are, and 2. I'm 33 years the **** old and all beat up and was trying some test only offseason without nandrolone for joints.