**Marcus's HIT Dungeon**

[Dpyle]

Had to skip leg day this morning. Quads are still too tight to do much. Get em good and stretched out by the end of the day but by morning they're locked up again. Any suggestions fellas?

[thunderthor70]

Had to skip leg day this morning. Quads are still too tight to do much. Get em good and stretched out by the end of the day but by morning they're locked up again. Any suggestions fellas?

I know if I had to train legs in the morning I would have to walk on a tread mill for a good 20 minutes then do a lot of stretching beforehand. Takes a while to get the blood flowing on the morning.

[kelkel]

That's amazing to hear that this thread has made a difference to your life and your whole well being. The mind set and motivation you have to have to make a big difference is very hard to obtain. I've had this thing in the back of my head with bodybuilding all my life what just makes me push and focus on building tissue, with our every day lifestyles its hard because things get in the way and it takes us off the road to building size and cutting bf but if you have the right mind set it can really make you a better man and give you a tremendous feeling of well being.

I adore training so much it makes me feel so good, the pump and hardness when I train is like the best drug you could ever take and the high from people looking at you and asking you questions cant be found anywhere. I wish I had the knowledge what the guys now have when I was younger because I know I would be a walking monster without a doubt lol.

It's a part of me, its who I am

Can you imagine Marcus?

[-KJ-]

Markus, how low do you cut carbs on non training days when carb cycling? I was thinking none, with a high carb day, and 3 moderate carb days.

[marcus300]

Can you imagine Marcus?

I know lol

I wasted many years but at least I found out what worked for me, many don't

[marcus300]

Markus, how low do you cut carbs on non training days when carb cycling? I was thinking none, with a high carb day, and 3 moderate carb days.

I am going to do a re-post for you because I think it will answer your question but what works for me might not work for you. It all depends how you react to low carbs and zero carbs for me my body needs them even when dieting.

I use to calculated my TDEE and then put together a daily meal plan with the correct marcos to suit what ever my goals were, I did this for years and I would weigh every single thing what went into my mouth and I actually wrote it down when on cycle to see what gave me the better bigger gains, yes I was slightly obsessed when younger I had my own business which gave me the free time, money and opportunities to push forward with bodybuilding, these days are so different but that's not the reason why things changed for me regarding my diet.

Year after year I would count every single calorie and change accordingly to which every goal I wanted to achieve. I met a guy who wont mention his name who started to show me how to train different, design stacks differently and also look at my diet in a whole different way, this guy was coached pro's and was very active in the UK on the underground scene. On the diet side of things he said I wasn't eating enough and my body was ready to explode if I fed it differently and didn't hold it back. I could see through my obsession calculating every calorie that i was gaining but also holding myself back. Oh no I am starting to waffle again but in all honestly if I just answered your two question without any explanation on the why's and don'ts it wouldn't serve any purpose so forgive me but I will expand on the questions you asked me to hopefully help you get a better understanding on what I do. Anyway I will just concentrate on the diet things I started to change for now and I started to follow what he told me, I started to eat a lot more and sometimes introduced the 24/7 feeding when on cycle this worked for me and my metabolism at the time and I would study my body how it changed with every aspect of bodybuilding diet, training, aas and I would change things up in which ever area what I needed to.

I would advice everyone to calculated their TDEE and put together a daily meal plan with the correct marcos otherwise you have no idea what you putting inside yourself or what you need to adjust. But for me these days I don't calculate my TDEE or work out my marcos I know how much I need to eat to maintain just by looking at it and I know by understanding my body and watching it if I need to change things up, usually I will know within 2 weeks that I may be eating to much and I am adding bf or I am not eating enough but I don't yo yo I maintain because I know exactly what I need to eat. All these calculations what many advice by these beach bodybuilders who look like they have never lifted a weight in their lifes are just reading out of text books but our bodies are all different some guys may need far more than what their TDEE is telling them and other a lot less. Itsjust a rough guide you follow but the best guide to watch is your own body how it reacts over a set period of time. I always go with 2 weeks you know if your not eating enough or eating to much by knowing your own body and then you adjust the cals to suit by the response your body is giving you, learn your own body is my advice and watch it and adjust accordingly. I know Kel is exactly like me and doesn't count one single thing because he's been doing that long and knows his body inside out and doesn't need to know how may grams of pro are in 2 chicken breasts or how much carbs are in a handful of brown rice because he knows what his body needs just by learning from over the years.

Again, I am having another go at the beach bodybuilders who know fuk all who give advice here, when your a guy is carrying some serious muscle lets say something in the region of 220lbs+ - 260lbs+ it takes a hell of a lot of food to maintain this kind of size and structure this is what many of these diet beach guys don't understand because they carry 160-200lbs of shit and to maintain some serious muscle you got to eat a hell of a lot of food unless you have some unbelievable genetics and you can eat like a 200lbs man and carry extremes amounts of muscle. You got to eat all day long and clean to support this tissue and also build further tissue. Things changed for me once I started to eat serious and I mean I ate and ate all day long and sometime through the night and I didn't gain any fat, at one stage I was 6% bf at 245lbs and I looked like I was carved out of granite and the amount of food I was eating was gut wrenching thats because I knew my body and I knew what I had to do to maintain, build and lose bf while eating big, I've also been up to around the 270lb mark which isn't good for me.

When I had internet clients it would take me weeks to compile a proper eating plan and I would need daily/weekly feedback and photos of how they look at a certain amount of calories I've put them on, only after weeks I would know that this guy needs to eat a lot more or less or maybe just fine adjustments every week, but things cant be worked out by just your height, weight and bf it takes weeks to understanding your own body and then you work off that. Its fine as a guide like I've mentioned but watch and learn from your body it will tell you a lot of things no text book can.

I also snack on nuts throughout the day or make pro flapjacks with nuts. I will eat around 6-8 meals per day the amount of meals change for me depending what I am doing these days when I am working things can be very hard at times its impossible to suddenly stop and eat a meal so I do have shakes and I have a few of them because if I cant eat something because something is happening what is very important I will just drink a shake out of my bag and I am ready to go, sometimes even though its not ideal I will end up having 3-4 shakes due to what I had to do that day but when I have free time I will eat around 6-7 small meals throughout the day, if I go on cycle and I want to burst out of my skin I will eat or drink during the night and when I haven't ate that much that day I will eat during the night when I get up to add further cals my body needs to maintain the tissue I've got.

When I am on cycle I will eat the same things as I normally do but more or bigger meals, I will add around another 500-1000 cals and adjust after 10-12 days, as my weight increases I will adjust the cals further upwards to 1500-2000cals and see what happens, it also depends on how much I want to gain and maintain because it all needs maintaining afterwards which again were many fail, so my daily meal plans of what I eat doesn't change just the amounts and more meals does on a bulk, but what I do is adjust around every 10-14 days to how my body is reacting, these days I put on bf easy than when I was younger so I do fine adjustments. I also cheat usually one day at the weekend were I will eat a ton of food which includes nothing what would aid maintaining my size/tissue but this kind of speeds my metabolism up and springs me into further growth or speeds up the cutting just depends how my glycogen levels are if I slightly depleted them during the week or not. I am not a robot anymore but I use to eat clean all the time no matter what everything what went into my mouth was to support or build new tissue. These days I do add sauces and add things to help me get down the amount of food I have to, all I will do is adjust cardio to suit.

My prime diet is worked off my maintenance diet, I use my prime to do many things I can adjust it to do a pre cycle prime or I can adjust it further to help cut bf while maintaining tissue. I love carb cycling and it also helps me to eat what every I like at certain times when I've depleted a little to much on purpose so I can binge. For a pre cycle prime its simple I will cut my carbs which are worked off my maintenance diet by 40% for 3 days and then do 1 day high carbs which would be 15% higher than my maintenance diet carbs, I will adjust thing over the next 7 days and extend the low carb days to 4 and to even 5 as time goes on depending on how many body is reacting. Pre cycle prime will last around 6 weeks - 8 weeks then spring board right into the building phase into the cycle, if your carb sensitive then reintroduce your carbs slowly over the first two weeks if your not hit them hard and grow.

If your wanting to cut bf I would us the prime/ carb cycling approach again but remember I don't recommend these calories restricted diets what reduce your bf at the cost of your precious muscle tissue you have gone through hell to build to just waste away, yet again these stupid beach bodybuilders who look like they have never lifted a weight in their life recommend and have no idea what they are talking about, you better not getting me on this one or all hell will break loose as the odd one you will know but when your big you got to eat big its that simple. You don't go straight into a calories restricted diet and increase your cardio and step into a t3/eca stack or clen all at once for gods sake its muscle tissue suicide. What you do is minor changes little things. Me personally don't even touch my cals all I do is increase my cardio slowly and watch my body change once it comes to a brIck wall with results I introduce or add something else like carb cycling but again slowly a bit of glycogen depletion and some reloads, then adjust as the body gets use to it. The body adapts to things all the time that's why you don't do everything all at once you do it slowly and add things over time. This is a huge mistake what more or less 90% of guys do build some muscle and then do a cut and drop your bf right down which is great but at the cost of precious muscle tissue what's one of the hardest things to build and maintain. The secret is to drop bf while maintaining huge amounts of muscle, that's why you see these beach bodybuilders who look like shit sprouting their mouths off sounding like they know everything what know fuk all and look like shit, do you really thing they want to look like they have never lifted a weight in their life's, hell no its because they cant build and save the muscle they are trapped in the dark ages and totally brain washed.

Sorry guys going off track but you get my point this is what I do and recommend all my clients to do and everyone who asks me for advice to do

[marcus300]

Had to skip leg day this morning. Quads are still too tight to do much. Get em good and stretched out by the end of the day but by morning they're locked up again. Any suggestions fellas?

They will ease up as the days pass, hot baths and massage will help and do plenty of stretching

What are your long term goals?

[Dpyle]

They will ease up as the days pass, hot baths and massage will help and do plenty of stretching

What are your long term goals?

Long term? Find out just how big I can be. Right now it's eyes on the prize. To compete in August this year. More than likely as a lightweight possibly middleweight.

[Cuz]

How many pounds of meat do you eat on average day Marcus?

[kelkel]

Long term? Find out just how big I can be. Right now it's eyes on the prize. To compete in August this year. More than likely as a lightweight possibly middleweight.

First show DP?

[Dpyle]

First show DP?

Yeah. Was shooting to make it happen last August, but things didn't pan out for me.

[Igifuno]

You'll do it this year dp.. nose to the grindstone man. btw, we just sold our last deal in Knox.. was hoping to get down there again and maybe get a training session in with you but doesn't look like it now.

Going to have to dig into that post by marcus later tonight.. looks like a good read.

[Dpyle]

You'll do it this year dp.. nose to the grindstone man. btw, we just sold our last deal in Knox.. was hoping to get down there again and maybe get a training session in with you but doesn't look like it now.

Going to have to dig into that post by marcus later tonight.. looks like a good read.

That would have been awesome Igi. I've only had one potential training partner, and he didn't make it to leg day that week haha.

[Sfla80]

Off day yesterday, today was shoulders.

Got great news at work a few weeks ago. But today got remmed by the big boss. Over something stupid. Great at my job but need to be friendly with the employees type of thing. Just put me in a shit mood really. So took it out n my shoulders today.

Been trying to pre-exhaust everything lately. Today killed it with this.

Side laterals
2 warm ups
feel 30# x 10 working 40# x 5 drop 30 x 3

Bent over laterals
30# x 8 40# x 6 drop x 3

Upright rows
60# x 9 90x 6 drop x 4

Smith machine Press
145x 8 185 x 6 drop x 3

Rear delts are on fire. Good workout.....still pissed though lol

[Cuz]

Off day yesterday, today was shoulders.

Got great news at work a few weeks ago. But today got remmed by the big boss. Over something stupid. Great at my job but need to be friendly with the employees type of thing. Just put me in a shit mood really. So took it out n my shoulders today.

Been trying to pre-exhaust everything lately. Today killed it with this.

Side laterals
2 warm ups
feel 30# x 10 working 40# x 5 drop 30 x 3

Bent over laterals
30# x 8 40# x 6 drop x 3

Upright rows
60# x 9 90x 6 drop x 4

Smith machine Press
145x 8 185 x 6 drop x 3

Rear delts are on fire. Good workout.....still pissed though lol

Awesome workout bro

[Cuz]

Well its obvious cheat meals are out of the question. Just pinned and now stomach is upset. Gonna have to break up the injections into smaller more frequently ones.

[Igifuno]

Off day yesterday, today was shoulders. Got great news at work a few weeks ago. But today got remmed by the big boss. Over something stupid. Great at my job but need to be friendly with the employees type of thing. Just put me in a shit mood really. So took it out n my shoulders today. Been trying to pre-exhaust everything lately. Today killed it with this. Side laterals 2 warm ups feel 30# x 10 working 40# x 5 drop 30 x 3 Bent over laterals 30# x 8 40# x 6 drop x 3 Upright rows 60# x 9 90x 6 drop x 4 Smith machine Press 145x 8 185 x 6 drop x 3 Rear delts are on fire. Good workout.....still pissed though lol

Glad you were able to channel it Sfla. I know you work for a corporate outfit and politics will always play a role.

Way to get it done in there.

[Igifuno]

Well its obvious cheat meals are out of the question. Just pinned and now stomach is upset. Gonna have to break up the injections into smaller more frequently ones.

Still fighting bloat? You think the size of your dose is upsetting your stomach?

[Sfla80]

Thanks chad and igi.

Just sucks cause after 7 years and after them telling me that im the top three at my job in this company...they tell me my job is in jeopardy because basically I dont say hi to people and converse. Maybe im just a dick that way :/

[Cuz]

Still fighting bloat? You think the size of your dose is upsetting your stomach?

Probably. I thought maybe to much at one time. Need to split up doses more and quit bein a little bitch.

[Igifuno]

Thanks chad and igi. Just sucks cause after 7 years and after them telling me that im the top three at my job in this company...they tell me my job is in jeopardy because basically I dont say hi to people and converse. Maybe im just a dick that way :/

Bro, I have a few rules in business and I'll let you in on one of them that's relevant here:

Never play politics, unnecessarily. Keep in mind, however, that sometimes, it's necessary. In order to reach the top, you have to be regarded as a leader, someone who people WANT to follow.

You can be amazing at your job, but if people think you're a prick, they won't follow you and your tenure will be shorter than you think.

So do you just not like the people you work with or are people complaining that you're not friendly with them? What can you do to work on that and find a happy medium?

[Igifuno]

Probably. I thought maybe to much at one time. Need to split up doses more and quit bein a little bitch.

Find out what works for you man. Never got an upset stomach from shots but everyone is different.

[Sfla80]

Bro, I have a few rules in business and I'll let you in on one of them that's relevant here:

Never play politics, unnecessarily. Keep in mind, however, that sometimes, it's necessary. In order to reach the top, you have to be regarded as a leader, someone who people WANT to follow. You can be amazing at your job, but if people think you're a prick, they won't follow you and your tenure will be shorter than you think.

Exactly what I was told today. Thank you igi

[Igifuno]

Exactly what I was told today. Thank you igi

Edited/added a couple more things to the original post FYI.

I'm responsible for many people and have several direct reports so I see all kinds of personalities in leadership roles. Some are naturally successful and then others have to work on certain aspects of things in order to be the most successful. Very often it has to do with the personality type. All very interesting stuff!

[Java Man]

Off day yesterday, today was shoulders.

Got great news at work a few weeks ago. But today got remmed by the big boss. Over something stupid. Great at my job but need to be friendly with the employees type of thing. Just put me in a shit mood really. So took it out n my shoulders today.

Been trying to pre-exhaust everything lately. Today killed it with this.

Side laterals
2 warm ups
feel 30# x 10 working 40# x 5 drop 30 x 3

Bent over laterals
30# x 8 40# x 6 drop x 3

Upright rows
60# x 9 90x 6 drop x 4

Smith machine Press
145x 8 185 x 6 drop x 3

Rear delts are on fire. Good workout.....still pissed though lol

Nice way to channel that. I have been chewed for the same thing more than I can count. The old 'everything you said was right, but the way you said it blah blah blah' please. Grow some balls. My reply to such nonsense is usually 'fvk you' which just plays into the reason I just got chewed out sooo well. Lol. Never been fired so just proves the point. Actions not words. Leave the feelings discussion for the wife.

Everybody is grinding away. Been busy with work but still reading along for inspiration. training/diet are suffering a bit :/

[kelkel]

Thanks chad and igi.

Just sucks cause after 7 years and after them telling me that im the top three at my job in this company...they tell me my job is in jeopardy because basically I dont say hi to people and converse. Maybe im just a dick that way :/

Hi!....

[Igifuno]

Hi!....

It's too early.. He's not ready. Start with a wave.

[marcus300]

Long term? Find out just how big I can be. Right now it's eyes on the prize. To compete in August this year. More than likely as a lightweight possibly middleweight.

That's great, do you cycle at all?

I wish you well and I am sure you will get there

[marcus300]

How many pounds of meat do you eat on average day Marcus?

Changes all the time, sometimes I will eat loads then other days stick with eggs and fish. I don't have a set amount what I eat daily but I eat a lot of everything

[marcus300]

Off day yesterday, today was shoulders.

Got great news at work a few weeks ago. But today got remmed by the big boss. Over something stupid. Great at my job but need to be friendly with the employees type of thing. Just put me in a shit mood really. So took it out n my shoulders today.

Been trying to pre-exhaust everything lately. Today killed it with this.

Side laterals
2 warm ups
feel 30# x 10 working 40# x 5 drop 30 x 3

Bent over laterals
30# x 8 40# x 6 drop x 3

Upright rows
60# x 9 90x 6 drop x 4

Smith machine Press
145x 8 185 x 6 drop x 3

Rear delts are on fire. Good workout.....still pissed though lol

Sounds good and looks great. Try and increase the weight so your total reps on the working set are around 12 reps or under, this will focus and stimulate the type 2b fibers which are the ones what grow the biggest and thickest. I like the set up and the pre exhaust well done

[marcus300]

Well its obvious cheat meals are out of the question. Just pinned and now stomach is upset. Gonna have to break up the injections into smaller more frequently ones.

With the amount of gear your on do ED injections Chad.

[marcus300]

Probably. I thought maybe to much at one time. Need to split up doses more and quit bein a little bitch.

Its probably something else what is upsetting your stomach but just do ED injection it will be more stable

[marcus300]

How is everyone feeling?

[almostgone]

Lol...sore, but satisfied. Bis and tris today....think it will be about 18°F in my shop when I get home to lift this morning. ..wind chill is around 8°F. I still will break a sweat.

[-KJ-]

How is everyone feeling?

Feeling good. I have never had the motivation to workout consistently and diet consistently but since just before the new year i have. I enjoy training HIT and it keeps the workouts exciting

Just back from legs. I usually do squats first but since this week I pre exhausted most of the week I done so today.

5 minute warm up on elliptical
5 minute dynamic stretches, leg swings etc

Leg extension
Leg curl
Lunges
SSDL
Squats
Standing calf press

Maybe a little much but quads were in fire and hamstrings are a little tight.

[marcus300]

Feeling good. I have never had the motivation to workout consistently and diet consistently but since just before the new year i have. I enjoy training HIT and it keeps the workouts exciting

Just back from legs. I usually do squats first but since this week I pre exhausted most of the week I done so today.

5 minute warm up on elliptical
5 minute dynamic stretches, leg swings etc

Leg extension
Leg curl
Lunges
SSDL
Squats
Standing calf press

Maybe a little much but quads were in fire and hamstrings are a little tight.

Looks good and you certainly pre exhausted those fukers

[marcus300]

Trained calves this morning, didn't do legs due to the old back injury playing up. I've been on my feet all week and I've also put on 4 lbs so I think that's why. Resting back and legs this week and will get back on it next week.

Really hit calves hard and put a lot more into them than I normally do, also put in some ab work which was nice and a tiny bit of cardio to finish

[marcus300]

Lol...sore, but satisfied. Bis and tris today....think it will be about 18°F in my shop when I get home to lift this morning. ..wind chill is around 8°F. I still will break a sweat.

Your all over it mate, well done on your motivation and dedication

what are your stats almostgone?

[Dpyle]

That's great, do you cycle at all?

I wish you well and I am sure you will get there

Have yet to cycle for now it's just my TRT.

[almostgone]

Your all over it mate, well done on your motivation and dedication

what are your stats almostgone?

Lol, fat, fat, and fatter. I'm a portly 288# and 6'2". I looked decent at 255# before I got sick and I hope to make it back there. Don't have the arms or legs I had before all the health problems but I really hope to get them back.
Now you can see why I asked so many diet and carb crying questions . Trying to get weight down at a reasonable pace but hold onto what I do still have. I'm hoping since the Dr is willing to discuss and test forTRT that I'll do my best to show her I'm serious about it...plus I know it would make my 49 year old butt feel better!