**Marcus's HIT Dungeon**

[kelkel]

Kel asked me over to the States all expenses paid so I could wrestle with him naked covered in baby oil but I had to decline his offer, I'm not into weird stuff like that

So, so wrong. Anything to get me to jump the pond!

Yes very bad, you use baby powder first to get into latex....or so Kel told me

Negative. For some reason you're thinking of DSM and Sholva and accidentally typed my name......horrible accident.......tragic actually......painful....

[GirlyGymRat]

So, so wrong. Anything to get me to jump the pond!

Negative. For some reason you're thinking of DSM and Sholva and accidentally typed my name......horrible accident.......tragic actually......painful....

I thought I was in ask DSM anything thread. Extremely disturbing. Extremely!

[marcus300]

Why did you drop the hgh??

I had a fever and was in bed for a few days, felt like shit and I stopped most things until I got better. Few days later I started to piss blood which worried me and the last thing on my mind was to inject hgh or even training so everything stopped until the problem was fixed. The only reason why I didn't inject it is because I didn't feel like it I was ill and pissed off

[marcus300]

This looks hideous, but is unreal crunchy pnut butter, mixed with choc protein in a bowl lovely stuff can be a bit heavy if you mix too much pnut butter in it but it's a lovely high protein sweet to have with good fats.

Whole Earth peanut butter with 30gs of choc protein and hand full of oats, mix together and bake for 5-10 mins and you have your own flapjacks....I have these everyday while working If you cutting take out the oats

[marcus300]

So, so wrong. Anything to get me to jump the pond!



Negative. For some reason you're thinking of DSM and Sholva and accidentally typed my name......horrible accident.......tragic actually......painful....

I have pm's from you stating different my friend

[marcus300]

Chest day today

Incline DB press
1, high reps warm up set
1, increased the weight and another warm up set - feeling good and strong and elbow feeling good
1, working set - 6 reps + 2 forced + 2 negative - blow my chest right up


Incline flyes
1, feel set - high reps
1, working set - 6 reps+ 2 forced + 2 negs
1, same as above

Flat hammer strength machine

1, feel set
1, heavy set to failure
1, felt I had more in me so went heavier and did 5 reps + 2 forced and 2 negs - totally killed my chest

pec deck
3 working sets - 8-10 reps to failure + forced


abs

crunches
leg raises


Elbow is sore, had to wear some support over it but manage to lift some decent weight, not my best weight but still stimulated some serious growth. Chest was blod red after the session and looked like it had grown an inch in thickness due to the blood flow.

[DCI]

Whole Earth peanut butter with 30gs of choc protein and hand full of oats, mix together and bake for 5-10 mins and you have your own flapjacks....I have these everyday while working If you cutting take out the oats

Legend for some ewason the pic didn't upload but will be doing this at tge weekend how hot do ya have the oven?

[marcus300]

Legend for some ewason the pic didn't upload but will be doing this at tge weekend how hot do ya have the oven?

I put the oven on 140 and I have a feel of it after 5mins because I like it slightly soft, usually its around 7-10mins and its done. Below is the tin I use and I cut them into 2 finger size chunks which I have in-between meals or as a meal if something happens at work I can't stop for food. I sometimes add raspberries to taste or more peanut butter for the added crunch.

[DCI]

Excellent I have them tins at home too. Willdef be making that at the weekend yummy. There is only so many protein shakes chicken etc you can have.

Have you tried any of Yates supps?

[marcus300]

On occasion, I will have a phone client ask, "Mike, you make such a big deal about doing only one set per exercise. Would it really matter if I did a second set?" Having stimulated the growth mechanism by going to failure on the first set it is neither necessary nor desirable to do a second set; not just a waste of time, but counterproductive. Going from one set to two is not just a mistake: it is the biggest mistake possible because going from one set to two represents the biggest increase possible. It is not merely a linear increase of one unit; it represents a 100 percent increase in the volume of exercise; which is a negative factor.

Mike Mentzer

[RaginCajun]

On occasion, I will have a phone client ask, "Mike, you make such a big deal about doing only one set per exercise. Would it really matter if I did a second set?" Having stimulated the growth mechanism by going to failure on the first set it is neither necessary nor desirable to do a second set; not just a waste of time, but counterproductive. Going from one set to two is not just a mistake: it is the biggest mistake possible because going from one set to two represents the biggest increase possible. It is not merely a linear increase of one unit; it represents a 100 percent increase in the volume of exercise; which is a negative factor.

Mike Mentzer

interesting

[kelkel]

Whole Earth peanut butter with 30gs of choc protein and hand full of oats, mix together and bake for 5-10 mins and you have your own flapjacks....I have these everyday while working If you cutting take out the oats

Toss a banana in that mix as well.

I'll make mine with oats, 8 oz eggs, banana and protein powder. Love them. Makes enough for two meals actually. Toss blender in fridge for a bit to thicken and then cook em up.

[kelkel]

On occasion, I will have a phone client ask, "Mike, you make such a big deal about doing only one set per exercise. Would it really matter if I did a second set?" Having stimulated the growth mechanism by going to failure on the first set it is neither necessary nor desirable to do a second set; not just a waste of time, but counterproductive. Going from one set to two is not just a mistake: it is the biggest mistake possible because going from one set to two represents the biggest increase possible. It is not merely a linear increase of one unit; it represents a 100 percent increase in the volume of exercise; which is a negative factor.

Mike Mentzer

I met both Mike and Ray many, many years ago in Florida at a contest. It was the "Night of Champions 2, Southern Professional Cup." It was the only time the NOC was held out of NY. I actually attended the very first NOC as well in the Beacon Theater in NYC. Sat next to Danny Padilla who was nice as well.

The Mentzer brothers were very interesting guys to talk to and learn from. Very approachable and talkative. Definitely beyond their years in training methodology.

[marcus300]

Excellent I have them tins at home too. Willdef be making that at the weekend yummy. There is only so many protein shakes chicken etc you can have.

Have you tried any of Yates supps?

No I haven't, have you?

[marcus300]

I met both Mike and Ray many, many years ago in Florida at a contest. It was the "Night of Champions 2, Southern Professional Cup." It was the only time the NOC was held out of NY. I actually attended the very first NOC as well in the Beacon Theater in NYC. Sat next to Danny Padilla who was nice as well.

The Mentzer brothers were very interesting guys to talk to and learn from. Very approachable and talkative. Definitely beyond their years in training methodology.

That's a cool story Kel

[DCI]

No I haven't, have you?

Nope. Just follow him on that twitter thing he does be posting a lot bout them was wondering has anyone had a go. Pic today just in from work here. Cant seem to upload pics? Was grand before

[chi]

Marcus two questions for you:

1. What are you weighing these days?

2. Can you give me an example of a carb cycling week with carb amounts for let's say a week?


*If this is off topic to your diary I understand and disregard

[gearbox]

Marcus two questions for you:

1. What are you weighing these days?

2. Can you give me an example of a carb cycling week with carb amounts for let's say a week?

*If this is off topic to your diary I understand and disregard

He has explained his carb ideas about every 3 pages bro.
He is back to 250lbs.
Yes mini Marcus knows!
He does not do restricted diets or real low carb stuff. Every once of his tissue is precious so he chooses to lose bf with eating clean and more cardio.

[gearbox]

His way works but for him kel and a few others have to do a different path then myself seeing how much muscle tissue they hold. You waste away a lot quicker when your way way way past what your genetic potential is.

[gearbox]

Looking great too chi!

[DCI]

Shoulders tonight, seated hammersmith shoulder press, arnie db press, bb plate shrugs front and side, rope pulls, shoulder flies, shoulder raises with db's and db shrugs.

Called out to a buddy who owns a chinese and became a pig, had chicken satay and fried rice, then he gave me malaysian authentic curry chicken which consists of chicken wings, chicken thighs was unreal, also had pork kung po serious cheat night lol. Got free boiled rice which is the nicest long grain rice I've ever had.

[ppwc1985]

Man mouth watering, they have place in middle of Singapore with the best chicken satay I ever had mmmm

[DCI]

Yeh the quality of the food is class amazingly for a restaurant the food is quite clean.

Yeh the malaysian food isn't on sale in the restaurant this was after hrs food was yummy and different flavours with the wings and thigh cuts of meat really flavoursome food if a but heavy. Kept the boiled rice for saturday lunch etc

[chi]

He has explained his carb ideas about every 3 pages bro.
He is back to 250lbs.
Yes mini Marcus knows!
He does not do restricted diets or real low carb stuff. Every once of his tissue is precious so he chooses to lose bf with eating clean and more cardio.

haha i guess my laziness strikes again thanks for lmk

Looking great too chi!

thanks gearbox im trying

[Dougiefresh7707]

I liked ur post on carb cycling now I have a pwo and ppwo meal on training days and I cut those out on off days which I do my cardio on is that ok? Or should I do a couple days of carb cycling. Also watch the videos you posted on DY great stuff and I instantly switched, did his leg workout yesterday and its deffinetly best leg workout I have done. The split he had also was right in line with what I'm already doing except I'm on a 8 day one on one off. This thread is great too one of the best on the site IMO good sh1t Marcus!

[marcus300]

Marcus two questions for you:

1. What are you weighing these days?

2. Can you give me an example of a carb cycling week with carb amounts for let's say a week?


*If this is off topic to your diary I understand and disregard

At present I am 250lbs with around 13-14% bf at 5ft 10". I have an obsession with trying to keep every lb of muscle tissue what I've built which does have an effect on how I run my diet, let me try and explain the obsession I have. I use to bulk and then cut and like most things in this game I would try many different ways to cut and bulk to see how I responded the best. No matter what latest diet was doing the rounds I would try it and what I noticed was I was in a vicious circle of building muscle and then cutting my bf right down but at the expense of precious muscle tissue. This is the main problem I see over and over again with many people.

Once you start getting big and your weight is high it gets harder and harder to build tissue and I go through hell to maintain and build new tissue at my size so my main concern when cutting bf is preserving my muscle tissue what I've gone through hell to obtain.When I train I am totally focused on recruiting every muscle fibre possible and creating a serious overload on my body were it has no alternative but to grow bigger and larger to cope with the extreme intense overload I put it through.One thing I always do no matter what my goals are is to feed my workouts and fill the tank to promote muscle tissue growth.

When I am trying to cut my bf I first start running my cals at maintenance and use cardio to create a deficit. You can reinvent the wheel its all about calories in calories out and when your carrying a lot of body weight and tissue you need to feed it to keep it and that's my main concern to preserve all my tissue no matter what. So I will start off with using cardio and then increase the cardio when my body adapts to what I am doing to it. Once I am at certain level I start carb cycling off maintenance but use my rest days to really deplete my glycogen stores and refeed on training days this confuses the body into burning fat as fuel and again once my body adapts I will change things up again by carb cycling still off my maintenance cals by using a 40% less carbs from my maintenance and then refeed by using a 15% increase on my maintenance carbs, once you work this out it isn't that much of a dramatic drop but what it does is confuse the body into using fat as fuel yet again while preserving muscle tissue.The low and refeed days are not set in stone its varies depending on my workload and how I look. I usually carb cycle all the time whether bulking or cutting and I use cardio and carb calorie trickery to achieve my goals.I also change things around on none training days and also meal timing but I don't do anything dramatic and I never drop my calories to much at the cost of my muscle tissue, if it takes months to drop bf while preserving my tissue that's what I will do. In some cases I will drop off my maintenance cals but only by 200-300 and carb cycle again but the secret is not to put on bf in the first place and just add lean tissue while maintaining low bf which is another obsession I have and its all done via carb cycling. CC works for me and I when you carrying a lot of tissue its so hard to maintain and build more but I do this by the intense training I do and also my carb cycling methods.

I never have a fixed plan with carb cycling because I go by how I look and how I feel on a daily basis. I am so intune with my body I know when I am depleted to much or flat and I am risking losing tissue or I am to full I am going to add bf, so I adjust daily to how I look and feel. I don't weigh my food anymore those days are over I know what 300-400grams of protein looks like and I know if I am eating to much or less. When my body is screaming from my work out that it needs feeding I feed it to the max even when I am in a cut I fill the tank. The training style I have is intense and if you want to be big you got to lift intense and eat big, its all about calories in and calories out and once you understand how your body responds you can maximise your training and diet to produce some remarkable gains in size and strength.

[canesfan804]

I had back tonight and instead of going all the way down on deads I did the Yates style just below the knee. WOW my lower back didnt get inflamed like usual. I also was wondering if its common to feel this in my lat? I mean they were burning like hell but I had done a few pull down exercises before so that was prob why. I am still helping MrsCanesfan get ready for her show next month so we are doing high reps, well mid reps I guess 12,10,8,8, but I am still trying to get the mental aspect in check so we can go HIT come July.

Great thread and finally caught up!

[chi]

At present I am 250lbs with around 13-14% bf at 5ft 10". I have an obsession with trying to keep every lb of muscle tissue what I've built which does have an effect on how I run my diet, let me try and explain the obsession I have. I use to bulk and then cut and like most things in this game I would try many different ways to cut and bulk to see how I responded the best. No matter what latest diet was doing the rounds I would try it and what I noticed was I was in a vicious circle of building muscle and then cutting my bf right down but at the expense of precious muscle tissue. This is the main problem I see over and over again with many people.

Once you start getting big and your weight is high it gets harder and harder to build tissue and I go through hell to maintain and build new tissue at my size so my main concern when cutting bf is preserving my muscle tissue what I've gone through hell to obtain.When I train I am totally focused on recruiting every muscle fibre possible and creating a serious overload on my body were it has no alternative but to grow bigger and larger to cope with the extreme intense overload I put it through.One thing I always do no matter what my goals are is to feed my workouts and fill the tank to promote muscle tissue growth.

When I am trying to cut my bf I first start running my cals at maintenance and use cardio to create a deficit. You can reinvent the wheel its all about calories in calories out and when your carrying a lot of body weight and tissue you need to feed it to keep it and that's my main concern to preserve all my tissue no matter what. So I will start off with using cardio and then increase the cardio when my body adapts to what I am doing to it. Once I am at certain level I start carb cycling off maintenance but use my rest days to really deplete my glycogen stores and refeed on training days this confuses the body into burning fat as fuel and again once my body adapts I will change things up again by carb cycling still off my maintenance cals by using a 40% less carbs from my maintenance and then refeed by using a 15% increase on my maintenance carbs, once you work this out it isn't that much of a dramatic drop but what it does is confuse the body into using fat as fuel yet again while preserving muscle tissue.The low and refeed days are not set in stone its varies depending on my workload and how I look. I usually carb cycle all the time whether bulking or cutting and I use cardio and carb calorie trickery to achieve my goals.I also change things around on none training days and also meal timing but I don't do anything dramatic and I never drop my calories to much at the cost of my muscle tissue, if it takes months to drop bf while preserving my tissue that's what I will do. In some cases I will drop off my maintenance cals but only by 200-300 and carb cycle again but the secret is not to put on bf in the first place and just add lean tissue while maintaining low bf which is another obsession I have and its all done via carb cycling. CC works for me and I when you carrying a lot of tissue its so hard to maintain and build more but I do this by the intense training I do and also my carb cycling methods.

I never have a fixed plan with carb cycling because I go by how I look and how I feel on a daily basis. I am so intune with my body I know when I am depleted to much or flat and I am risking losing tissue or I am to full I am going to add bf, so I adjust daily to how I look and feel. I don't weigh my food anymore those days are over I know what 300-400grams of protein looks like and I know if I am eating to much or less. When my body is screaming from my work out that it needs feeding I feed it to the max even when I am in a cut I fill the tank. The training style I have is intense and if you want to be big you got to lift intense and eat big, its all about calories in and calories out and once you understand how your body responds you can maximise your training and diet to produce some remarkable gains in size and strength.

Great read I am going to begin to employ this method because I totally agree that precious muscle gets sacrificed when you bulk then cut since it has happened to me a bunch and it is really irritating.

[Zodiac82]

im sure yours looks better than this but....I gave it a whirl marcus lol

Attachment 138811

-Release the Kracken!!!-

[DCI]

Looking good man

[gearbox]

Great read I am going to begin to employ this method because I totally agree that precious muscle gets sacrificed when you bulk then cut since it has happened to me a bunch and it is really irritating.

I agree. I have been doing Marcus method of maintenance during my current cut. I still do carb cycling of zero to low days and a Refeed cheat day day but I changed the fact that I stay st or extremely close to maintenance. So yes I am taking in a lot of protein and good fats on zero carb day

[gearbox]

I agree. I have been doing Marcus method of maintenance during my current cut. I still do carb cycling of zero to low days and a Refeed cheat day day but I changed the fact that I stay st or extremely close to maintenance. So yes I am taking in a lot of protein and good fats on zero carb day

Forgot to add I am using HIT cardio as my key to lose some bf.

[chi]

I agree. I have been doing Marcus method of maintenance during my current cut. I still do carb cycling of zero to low days and a Refeed cheat day day but I changed the fact that I stay st or extremely close to maintenance. So yes I am taking in a lot of protein and good fats on zero carb day

Oh very cool since I am paleo right now which is basically deriving energy from fats and proteins so it will be easy for me to carb cycle. It will be very easy to employ this method then!!

[marcus300]

Great read I am going to begin to employ this method because I totally agree that precious muscle gets sacrificed when you bulk then cut since it has happened to me a bunch and it is really irritating.

Thanks, hope it helped in some way

[marcus300]

im sure yours looks better than this but....I gave it a whirl marcus lol

Attachment 138811

-Release the Kracken!!!-

Hey looking good. Ive just done some with blueberries, peanut butter, oats and choc whey

[gearbox]

Oh very cool since I am paleo right now which is basically deriving energy from fats and proteins so it will be easy for me to carb cycle. It will be very easy to employ this method then!!

Can't do paleo cause my cottage cheese and artificial sweetner

[gearbox]

So I mix pb protein powder maybe a banana and water? Mix and pop in the pan you showed above?

[marcus300]

So I mix pb protein powder maybe a banana and water? Mix and pop in the pan you showed above?

yes mix it all up with water, any fruit you like and bake in the oven. They are great for when your on the go or you need to get those cals in to support your bodyweight. They also taste great aswell. My fav are made with raspberries I adore them

[milky01623]

Whole Earth peanut butter with 30gs of choc protein and hand full of oats, mix together and bake for 5-10 mins and you have your own flapjacks....I have these everyday while working If you cutting take out the oats

Is that a full jar of whole earth and 1 scoop of protein big man :-)

[marcus300]

Is that a full jar of whole earth and 1 scoop of protein big man :-)

That depends on how much you like it lmfao,