Body Transformation Competition

johnmatrix said:
There are similar studies using already trained individuals, I can't be bothered trying to convince someone like you anyway. Come back when you tear something.

For everyone else, this is Serge Nubret who lifted girly weights for his size, yet was built like Arnie.

serge2.jpg

He still had 20 inch arms at age 70...

Sets of 12-20 reps with 30 seconds rest in between sets. So it is impossible to train with very heavy weights. I used to do 225 kg max on bench press and I trained with only 70/100kg. I always use high volume and high reps. - Serge Nubret

But of course you can just ignore people with decades of experience.
Click to expand...

Anabolic steroid - Wikipedia, the free encyclopedia

Totally changes the game.

I see fuckwits doing the shittest training programs to man in the gym who take steroids who are huge compared to drug free people who have trained properly for years.

Bodybuilders for the most part train badly, as any good strength coach will tell you. They pump themselves full of drugs to compensate, as an example, here's the cycle of a pro working up to the main mr olympia event:

Week 14

400 mg/wk Testosterone [specific ester name not given]

200 mg/wk methenolone enanthate

25 mg/day methandrostenolone

Total weekly androgen dose: 775 mg


Week 13

400 mg/wk Testosterone [specific ester name not given]

200 mg/wk methenolone enanthate

25 mg/day methandrostenolone

0.70 mg/day tiratricol

3 IU growth hormone M, W, F

Total weekly androgen dose: 775 mg


Week 12

300 mg/wk Testosterone [specific ester name not given]

300 mg/wk methenolone enanthate

25 mg/day methandrostenolone

0.70 mg/day tiratricol

3 IU growth hormone M, W, F

Total weekly androgen dose: 775 mg


Week 11

300 mg/wk Testosterone [specific ester name not given]

300 mg/wk methenolone enanthate

25 mg/day methandrostenolone

0.70 mg/day tiratricol

3 IU growth hormone administered M, W, F

Total weekly androgen dose: 775 mg


Week 10

200 mg/wk Testosterone [specific ester name not given]

400 mg/wk methenolone enanthate

25 mg/day methandrostenolone

0.70 mg/day tiratricol

3 IU growth hormone administered M, W, F

Total weekly androgen dose: 775 mg


Week 9

152 mg/wk trenbolone hexahydrobenzylcarbonate

200 mg/wk nandrolone decanoate

200 mg/wk methenolone enanthate

200 mg/wk dromostanolone

1.05 mg/day tiratricol

3 IU growth hormone, change to daily injections here until Mr. Olympia

Total weekly androgen dose: 752 mg


Week 8

152 mg/wk trenbolone hexahydrobenzylcarbonate

200 mg/wk nandrolone decanoate

200 mg/wk dromostanolone

200 mg/wk methenolone enanthate

3 IU/day growth hormone

1.05 mg/day tiratricol

Total weekly androgen dose: 752 mg


Week 7

152 mg/wk trenbolone hexahydrobenzylcarbonate

200 mg/wk nandrolone decanoate

200 mg/wk dromostanolone

200 mg/wk methenolone enanthate

4 IU/day growth hormone

1.05 mg/day tiratricol

Begin alternating daily dose of 30 mcg clenbuterol and 100 mg ephedrine (i.e. one day C, next day E)

Total weekly androgen dose: 752 mg


Week 6

100 mg Testosterone suspension administered twice per week

100 mg injectable stanzozolol administered three times per week

228 mg/wk trenbolone hexahydrobenzylcarbonate

200 mg/wk dromostanolone

5 IU/day growth hormone

1.05 mg/day tiratricol

Alternating daily dose of 30 mcg clenbuterol or 100 mg ephedrine (i.e. one day C, next day E)

25 mg/day oxandrolone

Local injections with formyldienolone begin here until Mr. Olympia (upper chest, biceps, and side delts)

Total weekly androgen dose: 1,103 mg*


Week 5

50 mg nandrolone phenpropionate administered twice per week

100 mg Testosterone suspension administered twice per week

100 mg injectable stanzozolol administered three times per week

228 mg/wk trenbolone hexahydrobenzylcarbonate

200 mg/wk dromostanolone

5 IU/day growth hormone

1.05 mg/day tiratricol

Alternating daily dose of 30 mcg clenbuterol or 100 mg ephedrine (i.e. one day C, next day E)

25 mg/day oxandrolone

Local injections with formyldienolone (upper chest, biceps, side delts)

Total weekly androgen dose: 1,203 mg*


Week 4

100 mg nandrolone phenpropionate administered three times per week

200 mg/wk dromostanolone

100 mg Testosterone suspension administered three times per week

100 mg injectable stanozolol administered three times per week

1.05 mg/day tiratricol

Alternating daily dose of 30 mcg clenbuterol or 100 mg ephedrine (i.e. one day C, next day E)

25 mg/day oxandrolone

5 IU/day growth hormone

Local injections with formyldienolone (upper chest, biceps, side delts)

500 mg/day testolactone

500 mg/day tolbutamide

100 mg/day mesterolone

Total weekly androgen dose: 1,975 mg*


Week 3

100 mg nandrolone phenpropionate administered three times per week

200 mg/wk dromostanolone

100 mg Testosterone suspension administered three times per week

100 mg injectable stanozolol administered three times per week

1.05 mg/day tiratricol

Alternating daily dose of 30 mcg clenbuterol and 100 mg ephedrine (i.e. one day C, next day E)

25 mg/day oxandrolone

5 IU/day growth hormone

Local injections with formyldienolone (upper chest, biceps, side delts)

500 mg/day testolactone

500 mg/day tolbutamide

100 mg/day mesterolone

Total weekly androgen dose: 1,975 mg*


Week 2

50 mg nandrolone phenpropionate administered twice per week

100 mg/day mesterolone

1.05 mg/day tiratricol

100 mg injectable stanozolol administered three times per week

100 mg/day Testosterone suspension

600 mg/day testolactone

500 mg/day tolbutamide

750 mg/day aminoglutethimide

Alternating daily dose of 30 mcg clenbuterol or 100 mg ephedrine (i.e. one day C, next day E)

25 mg/day oxandrolone

5 IU/day growth hormone (GH stops this week)

Local injections with formyldienolone (upper chest, biceps, side delts)

Total weekly androgen dose: 1,975 mg*


Week Preceding the Mr. Olympia

50 mg nandrolone phenpropionate administered twice this week

100 mg/day mesterolone

100 mg injectable stanozolol Monday, Wednesday, and Friday

100 mg Testosterone suspension Saturday, Tuesday, Thursday

600 mg/day testolactone

500 mg/day tolbutamide

25 mg/day oxandrolone

Alternating daily dose of 30 mcg clenbuterol or 100 mg ephedrine (i.e. one day C, next day E)

750 mg/day aminoglutethimide

Local injections with formyldienolone (upper chest, biceps, side delts)

Total weekly androgen dose: 1,575 mg*

Total androgen dose for 14 week cycle: 15,937 mg*

*Androgen totals do not include site injections of formyldienolone or oral administration of testolactone.
Click to expand...

Any man doing that cycle doing practically anything in the gym would be fucking huge in no time at all. Some sources even said those kind of doses are low.

Thus, what some top level BB'er is doing is virtually irrelevant to the average trainer unless they're spending $20k on 14 weeks worth of drugs, too.
 


mituozo said:
Thus, what some top level BB'er is doing is virtually irrelevant to the average trainer unless they're spending $20k on 14 weeks worth of drugs, too.
Click to expand...

Keep in mind Serge Nubret was at his peak in 1960, 52 years ago. The steroids available then, if any, were nothing compared to what is available today.
 
johnmatrix said:
There are similar studies using already trained individuals, I can't be bothered trying to convince someone like you anyway. Come back when you tear something.

For everyone else, this is Serge Nubret who lifted girly weights for his size, yet was built like Arnie.

serge2.jpg

He still had 20 inch arms at age 70...

Sets of 12-20 reps with 30 seconds rest in between sets. So it is impossible to train with very heavy weights. I used to do 225 kg max on bench press and I trained with only 70/100kg. I always use high volume and high reps. - Serge Nubret

But of course you can just ignore people with decades of experience.
Click to expand...

Thanks for proving my point. Scroll up and have a look at the graph and check the % of RM of 12 reps.
 
Hey guys,

I can't manage to lose the weight. I am 30 years old,185cm, 100 kg and pretty strong - been lifting for 3 years. I just can't seem to lose any serious weight. I think I eat too much and spending too much time before a computer.

Can anyone of you recommend a combined diet + training program which is effective at weight loss and simple enough to follow - particularly the diet.
 
I can't manage to lose the weight. I am 30 years old,185cm, 100 kg and pretty strong - been lifting for 3 years. I just can't seem to lose any serious weight. I think I eat too much and spending too much time before a computer.

Can anyone of you recommend a combined diet + training program which is effective at weight loss and simple enough to follow - particularly the diet.
Click to expand...

Sounds like getting your diet sorted should be the main focus if you're already training with weights, so you need to:

1) Figure out the calories/macros to reach your goal (don't aim to lose weight - fat loss should be your goal if you want to look better)
2) Figure out how to comply with the above calories/macros consistently
3) Track what you're eating -- at least in the short term -- so that you can be certain that you're within your calorie/macros guidelines

For me, the easiest way that I've found to do this is with intermittent fasting and specifically a 16 hour fasting period followed by an 8 hour eating window.

By limiting the amount of time I have to eat to 8 hours each day, I can eat relatively bigger meals and it doesn't feel restrictive in terms of portions.

I use daily carb/calorie cycling so that rest days are low carb, moderate fat, high protein and training days are low fat, high carb, high protein.

This also means my diet isn't restrictive in terms of the types of food that I can eat either and I can fit almost any food within either a workout or a rest day.

If you want to read more, here are some links:

Intermittent fasting diet for fat loss, muscle gain and health
RippedBody.jp | Intermittent Fasting guide & Training guide to your dream body.
LeanGains FAQ
IF Calculator
 
mituozo said:
It's a general thing really, I eat a lot of chicken, to the extent if I was to try and get the same amount of protein from steak I'd eat far too many kcals.

Certainly if you cut out carbs you can lose a ton of weight on that kind of diet, ketosis/lipolysis is less efficient than other pathways your body uses for energy in the end.

The only problem I have with going super low on the carb front is that I struggle energy wise in the gym. If you don't have the same problem then it's probably the best way to go about things. It seems to be quite variable, I know lots of people that can do a full-on weights sesh at max effort after 16 hours of fasting even, if I was to do it I'd probably pass out.
Click to expand...

I'm not after ketosis, more insulin / blood sugar control. I certainly couldn't go all low carb. A couple of weeks back, I made the mistake of going for my squats session before my carb-laden evening meal instead of after, and nearly died. Never again.

I've cut back to 2 sessions a week, partly because of time and partly to see what happens. Broke through 130kg x5 x5 no problems on Squat on Friday, then totally failed with Bench Press (was struggling at 65kg! ) :D

Still haven't tried to 1RM yet, but suspect it would be over 300lb, which is 1.5x my bodyweight, so happy with that. The goal I have in mind now is 180kg (400lb), but I suspect that's going to take me a while to get there.
 
amateursurgeon said:
I'm not after ketosis, more insulin / blood sugar control. I certainly couldn't go all low carb. A couple of weeks back, I made the mistake of going for my squats session before my carb-laden evening meal instead of after, and nearly died. Never again.

I've cut back to 2 sessions a week, partly because of time and partly to see what happens. Broke through 130kg x5 x5 no problems on Squat on Friday, then totally failed with Bench Press (was struggling at 65kg! ) :D

Still haven't tried to 1RM yet, but suspect it would be over 300lb, which is 1.5x my bodyweight, so happy with that. The goal I have in mind now is 180kg (400lb), but I suspect that's going to take me a while to get there.
Click to expand...

I did my squats last tuesday having just had a trail mix bar worth of carbs all day, was really hard. I'm going to increase the cals a bit more in the afternoon on my training days (mainly add in a few carbs) to make my sessions more bearable I think.

With regards to lifting they reckon the "average" guy can achieve 3/4/5 without assistance if they're on a good program and training consistently for years. (I.e. 3/4/5 plates for bench/squat/dead or 140kg/180kg/220kg).

Can't see myself getting a 140kg bench ever, just don't seem to be geared for it. I reckon I can manage the other two though.
 
rusvik said:
Hey guys,

I can't manage to lose the weight. I am 30 years old,185cm, 100 kg and pretty strong - been lifting for 3 years. I just can't seem to lose any serious weight. I think I eat too much and spending too much time before a computer.

Can anyone of you recommend a combined diet + training program which is effective at weight loss and simple enough to follow - particularly the diet.
Click to expand...

If you aren't counting calories and eating at a deficit, then you aren't going to lose weight regardless of what you're eating. No workout is going to compensate for lack of diet.
 
rusvik said:
Hey guys,

I can't manage to lose the weight. I am 30 years old,185cm, 100 kg and pretty strong - been lifting for 3 years. I just can't seem to lose any serious weight. I think I eat too much and spending too much time before a computer.

Can anyone of you recommend a combined diet + training program which is effective at weight loss and simple enough to follow - particularly the diet.
Click to expand...

I'd recommend looking into Leangains.
 
Rest Day or No rest Day I am eating like a Mother Fucker.. I lost like 9 KGs in 3.5 months of weight training, But looks like I am slowly gaining everything back hahaha..

I just hope Mehdi and Mark are right and I lose all my body fat, at least to 10-12% as I lift more.. I can squat 100 KG, and bench 75-80 KG.. But now I am in week 3 of 5X5 from beginning. SQuat 70kg, Bench 52.5 etc. (was increasing 10 lbs earlier) But the full ATG squats are taxing man...

BRB eatin sumthin
 
So you guys doing the %x% or any PL, do you eat less on rest days?? You do need to eat on recovery days right? Or better recovery etc? I am planning to maybe eat a little less oats and other carbs.. Maybe protein too. On training day I try to hit like 350 gram proteins
 
I am loving this lifting bizness but only i don't want to become a fat azz, which I already almost am. 25% bf.. Can i at least cut to like a decent 15% while gaining strength using the SS/5X5, or I need to keep my fat level at 20%s.

So I went ahead and squat anyway, despite the pain. Now I know why I had that funny pain. I was wearing a thick azz velcro wrap around the knee. It was good when I did half squats but when I did ATG, I was sqeezing that stuff between my Hams and my Calf... It also dis-orients the knee I guess. Anyway I did without the wrap today and felt better, but the pain from the previous day was still there..

And I was dead tired after my squat and OHP..

And I failed my Dead Lift of 95 Kgs...
Wrong form and could only do 4 reps. I tried again for 3 reps but wrong from again.

Will attempt the same weight next week.. But duh...

Either my accessories were resulting in overtraining, or my food. I ate a wee bit less yesterday.

Today also I had only half litre milk with my oats. Earlier I was having 1 litre and more oats. But I hope that wasn't the reason :-)
 
Why do so many deadlift reps? You're not meant to do normal reps with deads, rather do some heavier doubles and singles. Much too taxing on your back to do reps.
 
blogspotter said:
I am loving this lifting bizness but only i don't want to become a fat azz, which I already almost am. 25% bf.. Can i at least cut to like a decent 15% while gaining strength using the SS/5X5, or I need to keep my fat level at 20%s.

So I went ahead and squat anyway, despite the pain. Now I know why I had that funny pain. I was wearing a thick azz velcro wrap around the knee. It was good when I did half squats but when I did ATG, I was sqeezing that stuff between my Hams and my Calf... It also dis-orients the knee I guess. Anyway I did without the wrap today and felt better, but the pain from the previous day was still there..

And I was dead tired after my squat and OHP..

And I failed my Dead Lift of 95 Kgs...
Wrong form and could only do 4 reps. I tried again for 3 reps but wrong from again.

Will attempt the same weight next week.. But duh...

Either my accessories were resulting in overtraining, or my food. I ate a wee bit less yesterday.

Today also I had only half litre milk with my oats. Earlier I was having 1 litre and more oats. But I hope that wasn't the reason :-)
Click to expand...

My advice would be to cut down your kcals if you're 25% bodyfat, that's high, and definitely overweight (much like I currently am).

Just reduce your calories a bit and focus on getting plenty of lean protein sources in. Look into leangains as recommended in this thread too. The general concept is that you fast for 16 hours a day. So say your last meal at night is at 8pm, you don't eat again until after midday the following day. (Basically skip breakfast). You then eat all your food between midday and 8pm. Focus on things like chicken, vegetables, salad, nuts, fruit, etc.

You should be able to make progress in a small deficit for a while, however you probably will hit a time where you can't move much further in a deficit, but at 25% bf I think losing the fat is more important (unless you just don't care about your health/physique, which I assume is unlikely). If you carry on bulking up you'll end up 30% bf or something, which'll make for a hell of a hard cut.

You definitely do not need any kind of knee wraps at all with what you're lifting.

Again I recommend you stop doing the accessory work and just focus on building strength in the big compounds. You can worry about accessory stuff when you're stronger. Accessory work is more for tuning problems with your physique that develop rather than anything else. If you can bench 100kg, row 90kg, overhead press 65kg, squat 140kg and deadlift 180kg you'll have a good physique by 90% of people's standards when lean.
 
I am loving this lifting bizness but only i don't want to become a fat azz, which I already almost am. 25% bf.. Can i at least cut to like a decent 15% while gaining strength using the SS/5X5, or I need to keep my fat level at 20%s.
Click to expand...
You can cut on SS but your diet is what will determine how much fat you'll lose and you can gain strength whilst cutting if you are relatively untrained.

The main question is do you want to be stronger, or do you want to look better because these two don't necessarily go hand in hand.

At 25%BF, you're not going to notice the muscle you build anyway really, so personally I would cut if I was you and with that in mind, put all your effort into cutting.

If you want to look better, being less fat is going to improve your appearance more than having slightly more muscle whilst being fat.
 
Stronger muscles allow for longer, harder workouts, but SS is too bottom heavy for most who want to train to look good imo.
 
rusvik said:
Stronger muscles allow for longer, harder workouts, but SS is too bottom heavy for most who want to train to look good imo.
Click to expand...

Chin-ups are a good addition to SS if you're training to look good. Most people on SS complain they end up with huge legs/a good core and back, but lack in arm development (particular bi's) which chins can help with.

SS is just great for getting into a groove of lifting, learning how to do the lifts, seeing what linear progression is like and generally gets a beginner trainer into good habits, which can then transfer later to whatever their goals are.
 
You must log in or register to reply here.
Top Bottom