**Marcus's HIT Dungeon**

[Capebuffalo]

OK I can use the old man card when I have to...............

First HIT Leg workout

Seated leg extensions
265x7, 245x3,225x3,210x3

Standing plate loaded leg curl
190x6, 165x3,140x3,115x3

Squats
285x6, 235x4, 185x4----puke not really but wiped

V-squat
720x5, 630x4, 540x4

Seated Plate loaded calf raise
225x7, 180x6, 135x6, 90x6

I will feel the pain for sure.

No old man excuse with that leg day. Nice work.

[Capebuffalo]

Nice biker. No doubt you'll be feeling it. See of you can go bak a few pages and read a excerpt from Marcus's post on rep range, I posted it the other day for someone.

With respect to each movement, including your drop sets or four straps, you'll want to keep the rep range at a maximum of 12. So essentially, moving forward, you can increase the weight even more, and do less reps, while stimulating more growth and recruiting new muscle.

Let me know if you can't find it, and I'll send it to you, I'm on my phone right now or else I would have.

And so the student becomes the teacher.

Fast learner. Quit telling everyone the secret. Now everyone will get big. Well some anyway.

[bikeral]

Nice biker. No doubt you'll be feeling it. See of you can go bak a few pages and read a excerpt from Marcus's post on rep range, I posted it the other day for someone.

With respect to each movement, including your drop sets or four straps, you'll want to keep the rep range at a maximum of 12. So essentially, moving forward, you can increase the weight even more, and do less reps, while stimulating more growth and recruiting new muscle.

Let me know if you can't find it, and I'll send it to you, I'm on my phone right now or else I would have.

Thanks Igi, yep I was thinking that as I was writing this. Still need to work on good starting weight and planning the drop weights better. Hopefully by 2-3 weeks I'll get this down better.

[bikeral]

No old man excuse with that leg day. Nice work.

Thanks, I'm definitely liking these techniques.

[Java Man]

1 set, absolute failure of the muscle in 12 reps or less. Then do one more rep. Lol.

That's my super condensed version.

[Capebuffalo]

Alright. Work is killing me. I can get to the gym about 5:30-6 am most mornings. But the time to eat like I should has been less than stellar for about a month now. That's why I'm under 200 now. I look full but in my mind I know what I weigh. I know f the scale but you all know we need a number. I am not a fan of shakes that aren't made from scratch. That being said I have started taking a pre made shake. It comes in a 12 lb bag. 1 serving is 24 oz of water and 2 huge scoops. It's almost 1400 cals. This is going to be my wake up and go to bed shake. Anyone have any thoughts? Or had something similar?

[Sfla80]

Alright. Work is killing me. I can get to the gym about 5:30-6 am most mornings. But the time to eat like I should has been less than stellar for about a month now. That's why I'm under 200 now. I look full but in my mind I know what I weigh. I know f the scale but you all know we need a number. I am not a fan of shakes that aren't made from scratch. That being said I have started taking a pre made shake. It comes in a 12 lb bag. 1 serving is 24 oz of water and 2 huge scoops. It's almost 1400 cals. This is going to be my wake up and go to bed shake. Anyone have any thoughts? Or had something similar?

I do shakes. And the one product I have now is 100% pure protein. But taste like ass alone. I always blend berries or natty pb in it. But no way is it close to 1400 cals. Never heard of that. With everything I add to mine its usually 350 which is normally an average meal for.me.

Funny thing I work in a resturant and have access to tons of meat chicken and fish. But we are so busy hard to get time to eat.

[kronik420]

Alright. Work is killing me. I can get to the gym about 5:30-6 am most mornings. But the time to eat like I should has been less than stellar for about a month now. That's why I'm under 200 now. I look full but in my mind I know what I weigh. I know f the scale but you all know we need a number. I am not a fan of shakes that aren't made from scratch. That being said I have started taking a pre made shake. It comes in a 12 lb bag. 1 serving is 24 oz of water and 2 huge scoops. It's almost 1400 cals. This is going to be my wake up and go to bed shake. Anyone have any thoughts? Or had something similar?

Use milk instead of water and add oats and egg whites and each shake will be like 2000 cals lol..

[satisfaction1822]

Alright. Work is killing me. I can get to the gym about 5:30-6 am most mornings. But the time to eat like I should has been less than stellar for about a month now. That's why I'm under 200 now. I look full but in my mind I know what I weigh. I know f the scale but you all know we need a number. I am not a fan of shakes that aren't made from scratch. That being said I have started taking a pre made shake. It comes in a 12 lb bag. 1 serving is 24 oz of water and 2 huge scoops. It's almost 1400 cals. This is going to be my wake up and go to bed shake. Anyone have any thoughts? Or had something similar?

Is it a mass gainer? When I know I am crunched on time I pre make my shake. 2 scoops of whey protein oatmeal, peanut butter, 1-2cups of egg whites Nd almonds and sometimes a banana. A few months back wen I was sick of chicken ill cool it plain and throw it in a blender. Nasty I know but whatever to get the job done. Also you could use olive oil for the cals.

[satisfaction1822]

Quick question. For the past year now legs have been a hit or miss. Sometimes on the right knee it will feel bruised on the bottom of the knee cap, like its filled with something ie)popped a vain? I've been doing some reading and I came across bursa. But I aint jumping to any conclusions. Anyone experience this?
(Trying to get an appointment at a orthopedic center)

[Capebuffalo]

Is it a mass gainer? When I know I am crunched on time I pre make my shake. 2 scoops of whey protein oatmeal, peanut butter, 1-2cups of egg whites Nd almonds and sometimes a banana. A few months back wen I was sick of chicken ill cool it plain and throw it in a blender. Nasty I know but whatever to get the job done. Also you could use olive oil for the cals.

My fav has always been 1 c egg whites 2 packs instant grits or oats and a Greek yogurt with fruit. Nowhere near the cals.

Yes this is a mass gainer. 50 gr p 252 gr c 4.5 g f

[Cuz]

Looks like by the posts I'm reading that some of us might be slipping just a bit....but I know work comes first. We gotta hang in there guys.

[Capebuffalo]

Looks like by the posts I'm reading that some of us might be slipping just a bit....but I know work comes first. We gotta hang in there guys.

No work no gym no food no goodies. Oh yeah no house no wife. Lol

[Java Man]

Alright. Work is killing me. I can get to the gym about 5:30-6 am most mornings. But the time to eat like I should has been less than stellar for about a month now. That's why I'm under 200 now. I look full but in my mind I know what I weigh. I know f the scale but you all know we need a number. I am not a fan of shakes that aren't made from scratch. That being said I have started taking a pre made shake. It comes in a 12 lb bag. 1 serving is 24 oz of water and 2 huge scoops. It's almost 1400 cals. This is going to be my wake up and go to bed shake. Anyone have any thoughts? Or had something similar?

Damn dude. You're serious about wanting to gain weight. I wouldn't try to drink that all at once.

Seriously though, I get whey isolate or concentrate depending on my budget. I don't have a problem processing concentrate. That's the only difference from what I've been able to find - some people get gassy or nauseated from concentrate. Isolate is processed past that point mechanically so is tolerated easier by sensitive people.

I only drink about 70g of protein per day. I notice both physically and mentally when I don't. I don't adjust my solid food intake at all. The shakes are purely supplemental to my normal solid food diet.

What you've got there sounds like a weight gainer type powder. That's a lot of calories imo but maybe you don't hold fat in the midsection like I do. I get fat with weight gainers. Where are the extra cals coming from vs protein only? Sugar? More complex sugar IE carbohydrates?

I mix 2 scoops (50g pr, 4g f, 8g c, 2g sugars) with 16oz 2% milk which adds another 20g protein, 10g fat, 28g carbs and 280 cals. Just noticed this: the milk adds 26g sugars! Dayum.

I prefer purer protein only vs weight gainer. I do believe bodybuilders need one or the other as supplementation to get the most efficient use of our gym time though. Put hot water in a sipper cup with dry oatmeal if you need solid.food but don't have time. 10 min later its cooked perfectly and cooled enough to 'drink'.

[Hazard]

I havnt had a single protein shake in 3 months. Except for my pwo carb shake.

Will be adding one or two in soon

[Sfla80]

I havnt had a single protein shake in 3 months. Except for my pwo carb shake.

Will be adding one or two in soon

Curious why the carbs and not protein?

[Capebuffalo]

Damn dude. You're serious about wanting to gain weight. I wouldn't try to drink that all at once.

Seriously though, I get whey isolate or concentrate depending on my budget. I don't have a problem processing concentrate. That's the only difference from what I've been able to find - some people get gassy or nauseated from concentrate. Isolate is processed past that point mechanically so is tolerated easier by sensitive people.

I only drink about 70g of protein per day. I notice both physically and mentally when I don't. I don't adjust my solid food intake at all. The shakes are purely supplemental to my normal solid food diet.

What you've got there sounds like a weight gainer type powder. That's a lot of calories imo but maybe you don't hold fat in the midsection like I do. I get fat with weight gainers. Where are the extra cals coming from vs protein only? Sugar? More complex sugar IE carbohydrates?

I mix 2 scoops (50g pr, 4g f, 8g c, 2g sugars) with 16oz 2% milk which adds another 20g protein, 10g fat, 28g carbs and 280 cals. Just noticed this: the milk adds 26g sugars! Dayum.

I prefer purer protein only vs weight gainer. I do believe bodybuilders need one or the other as supplementation to get the most efficient use of our gym time though. Put hot water in a sipper cup with dry oatmeal if you need solid.food but don't have time. 10 min later its cooked perfectly and cooled enough to 'drink'.

Did you see a post that AD made last week ? It was an article that men over 40 required more protein than their same size counter part. It was a few pages back. Maybe he will repost it.

[kelkel]

My fav has always been 1 c egg whites 2 packs instant grits or oats and a Greek yogurt with fruit. Nowhere near the cals.

Yes this is a mass gainer. 50 gr p 252 gr c 4.5 g f

How much sugar is in that Cape?

[Hazard]

Curious why the carbs and not protein?

The carb shake also has protein and aminos.

No real reason except I didn't want to drop $50 on a bag of protein - I had a lot of left over bills left for me. Then I just made everything and ate instead of drinking a shake.

I'm going to start having one at night tho

[almostgone]

Damn dude.......
Seriously though, I get whey isolate.....


What you've got there sounds like a weight gainer type powder. That's a lot of calories imo but maybe you don't hold fat in the midsection like I do.
.

Same here. I generally stick with WPI. Less bloated feeling/ TF.

[AD]

Did you see a post that AD made last week ? It was an article that men over 40 required more protein than their same size counter part. It was a few pages back. Maybe he will repost it.

"Get More Protein As You Age
by Jerry Brainum-

A recent study compared protein intake after a workout in young and over-40 subjects. The young men showed elevated muscle protein synthesis after they got 20 grams of protein, but the older men did not experience significant changes with that dose. When the older subjects took in 40 grams of protein postworkout, however, they matched younger men's protein synthesis.

As you get older, your body exhibits a type of "anabolic resistance," in that it requires greater amounts of protein to produce the same increase in muscle protein. This study is similar to other studies of older people that showed better muscle-protein-synthesis response in those who got most of their protein in fewer meals rather than spaced out in multiple feedings. Again, the greater amount of protein consumed in one larger meal--compared to several smaller meals--overcame the anabolic-resistance effect.

If you're age 40 or over, you'll need to take in larger doses of protein but in fewer meals. If that isn't convenient, consider using a combination whey -and-casein protein supplement, which provides both rapid amino acid delivery and long-acting--seven-hour--delivery of aminos via its casein content. Older bodybuilders should make sure to get at least 2.5 to five grams of leucine per protein feeding to overcome anabolic resistance and maximizing protein synthesis. Using a whey supplement will make it easy to do."

http://www.ironmanmagazine.com/get-m...in-as-you-age/

[Fcastle357]

Looks like by the posts I'm reading that some of us might be slipping just a bit....but I know work comes first. We gotta hang in there guys.

I know myself I have to remember to push. I've dropped two pounds in pct and wasn't that big to begin with. At times there's a part of me that says ah it's not a big deal than theres the other part that says I have to remember my goals. I'm at 182 right now. I'd like to be 195 200 at about 14% bf. 5.10" I have no desire to look like like Marcus or Hazard( you guys look great buy the way) that's just not what I'm after. At 34 starting out at 155 my body likes to be a certain weight. I will not stop.

[Java Man]

I havnt had a single protein shake in 3 months. Except for my pwo carb shake.

Will be adding one or two in soon

That explains why youre so skinny.

[Java Man]

Did you see a post that AD made last week ? It was an article that men over 40 required more protein than their same size counter part. It was a few pages back. Maybe he will repost it.

No need. I read it. I'm getting minimum 400g daily. I don't count anything extra. Some days I eat more food than others. I'm not a hardcore macro counter. Takes the fun out of it. I mix up 70g in the morning and drink it throughout the day. Sometimes I'll make an extra single scoop as a snack. Nuttra bio makes tasty.vanilla isolate. Lol. Tastes like an actual vanilla shake.

I also add a scoop to pancake mix when I make pancakes. Often pre workout. Good carbs for energy.

Why did you point that particular post out?

[Java Man]

I know myself I have to remember to push. I've dropped two pounds in pct and wasn't that big to begin with. At times there's a part of me that says ah it's not a big deal than theres the other part that says I have to remember my goals. I'm at 182 right now. I'd like to be 195 200 at about 14% bf. 5.10" I have no desire to look like like Marcus or Hazard( you guys look great buy the way) that's just not what I'm after. At 34 starting out at 155 my body likes to be a certain weight. I will not stop.

Push through that. That's just unbalanced hormones talking. I ended my cycle at ~228lbs 8 weeks ago. There were a couple of weeks where I wasn't training or eating like I was on cycle. About 2-5 weeks after I stopped injections. That period is the only time I felt I had lost some weight. I didn't. It was in my head. When I got my head screwed back on and started going in at least 4x week and eating as usual I weighed myself. Still over 220. I don't count +/- 5lbs as weight loss unless it persists over time. That's only a 2% change which happens on a daily basis between am/pm. Strength is actually going up again. Not as fast but if you don't lose any after coming off youre doing great.

Point is, don't change anything. You can't push your body like you can when on cycle and need more recovery time but other than little necessary adjustments due to not being enhanced try to pretend youre.always 'on'.

You should expect to lose a little strength and weight during pct. Look into the muscle sparing effect of clen . I used 80mcg daily for the 6 weeks following the last injection. That's the first time I used it for that purpose, and its also the first time I have come off, gone through and exited pct, and didn't lose any strength or weight. . Causal? Who knows but its damned interesting.

[Igifuno]

Alright. Work is killing me. I can get to the gym about 5:30-6 am most mornings. But the time to eat like I should has been less than stellar for about a month now. That's why I'm under 200 now. I look full but in my mind I know what I weigh. I know f the scale but you all know we need a number. I am not a fan of shakes that aren't made from scratch. That being said I have started taking a pre made shake. It comes in a 12 lb bag. 1 serving is 24 oz of water and 2 huge scoops. It's almost 1400 cals. This is going to be my wake up and go to bed shake. Anyone have any thoughts? Or had something similar?

Shakes are great for adding cals, a weight gainer should really help out. Do you have time to pre-cook meals for the week or at least for a day or two in advance?

[Igifuno]

The carb shake also has protein and aminos.

No real reason except I didn't want to drop $50 on a bag of protein - I had a lot of left over bills left for me. Then I just made everything and ate instead of drinking a shake.

I'm going to start having one at night tho

just mixed mine and is sitting next to my bed. I shall down it when I must pee.

[thunderthor70]

A quick meal for me is 2 Greek yogurts, a scoop of whey protein and 2 to 4 jars of gerber baby food sweet potatoes. Depending ok how many carbs you want

[Java Man]

I had completely forgotten about the magic of baby food. Lol. I used to eat baby food years ago, when I had a baby in the house. I forgot what she ended up getting great nutritional profile in the stuff. Too bad there aren't any huge jars made for giant babies like us.

[Java Man]

Quick question. For the past year now legs have been a hit or miss. Sometimes on the right knee it will feel bruised on the bottom of the knee cap, like its filled with something ie)popped a vain? I've been doing some reading and I came across bursa. But I aint jumping to any conclusions. Anyone experience this?
(Trying to get an appointment at a orthopedic center)

It would probably be discolored if it was a vessel. Any discoloration? By feels bruised do you mean it is painful to touch or just mushy like a bruise would be?

[thunderthor70]

I had completely forgotten about the magic of baby food. Lol. I used to eat baby food years ago, when I had a baby in the house. I forgot what she ended up getting great nutritional profile in the stuff. Too bad there aren't any huge jars made for giant babies like us.

I mix it all in a bowl ,add a little cinnamon, and it tastes like pumpkin pie filling

[Capebuffalo]

How much sugar is in that Cape?

20 gr of sugar. All from Greek yogurt w/ fruit
5 gr of fat. Total grits and yogurt.

[Capebuffalo]

No need. I read it. I'm getting minimum 400g daily. I don't count anything extra. Some days I eat more food than others. I'm not a hardcore macro counter. Takes the fun out of it. I mix up 70g in the morning and drink it throughout the day. Sometimes I'll make an extra single scoop as a snack. Nuttra bio makes tasty.vanilla isolate. Lol. Tastes like an actual vanilla shake.

I also add a scoop to pancake mix when I make pancakes. Often pre workout. Good carbs for energy.

Why did you point that particular post out?

Because we are over 40. . And you posted about feeling it mentally and physically when your protein intake is low.

[Capebuffalo]

Shakes are great for adding cals, a weight gainer should really help out. Do you have time to pre-cook meals for the week or at least for a day or two in advance?

I do and still do. It's more I've wound up in the truck 4-8 hrs a day all of a sudden. I find it very difficult to eat out of containers while in traffic pulling a trailer most times. While the phone is forwarded to my cell. And the text and emails having to be replied to still driving. Next year I'm getting an admin assistant for the office. I run the battery down on my phone and pad after lunch. I used to pre cook for the week on Sunday afternoon. Now I spend as much time with the wife and son because I just don't get to see them as much. My son is a sleep when I leave and is when I get home a lot. So that's my compromise for now.

Headed for the deer stand. It's 28 this morning 10 mile per hr wind. Going to be cold. That's when the beard comes into play"Marcus".

[Java Man]

Because we are over 40. . And you posted about feeling it mentally and physically when your protein intake is low.

Oh yes yes yes. I keep forgetting that minor detail

[Java Man]

20 gr of sugar. All from Greek yogurt w/ fruit
5 gr of fat. Total grits and yogurt.

In the weight gain shake or your homemade one? I'm confused!

[kronik420]

Muscle juice cape?

Had a tub of that before. Tastes nasty..

[kronik420]

15 hours until gym

chest/tri's, with my new found knowledge, gonna have to use rest-pause instead of drops since the dumbbells only go up to 88 lbs... never thought id be lifting them... and now they're not heavy enough..lol..

[Java Man]

Thought about taking pics to go with my measurements since I asked for critique. That's as far as I got with it haha.maybe tomorrow.

Did back width and calves in the gym.

Warm up, stretching, etc.
Wide lat pulldowns to front
" to behind neck
Close grip supine pulldowns
Bent barbell row, pronated, wide grip
DB pullovers

Seated calf raise
Standing "
Was going to do some donkeys but calves were feeling like they might cramp on the last few standing reps so skipped it. I still got them good nbd. Next time.

25min.

[satisfaction1822]

It would probably be discolored if it was a vessel. Any discoloration? By feels bruised do you mean it is painful to touch or just mushy like a bruise would be?

Hard to tell if it's discolored, and yeah hurts to touch and bend the knee.