**Marcus's HIT Dungeon**

[kelkel]

Kel if shipping is no probs with you then have a look this. I get my whey from here there own stuff is good and does not clump when you mix it ever

Bodybuilding Supplements | Sports Supplements | Bodybuilding Warehouse
oh and ask bib he know a good few places from here.

Thanks Clarky!

[marcus300]

Best protein ive tried Whey Protein Shakes UK | Isolate & Concentrate | BULK POWDERSâ„¢ various type to suit what ever you goal is.......

[kelkel]

Words of wisdom. I feel good, this needed to happen, I was humbled and had to step back and see who I really was........and I didn't like it. The fire is going again, after 20+ years of training it doesn't get extinguished, just smoulders out a bit.

Ive always think to myself if all the time Ive put into this site was worth it, but now I realize that Im getting paid back now. Yourself, Kel and AG have taught me that I just cant go jump under heavy weight and get it on. I have to think now, feel my body out and train for the day but respect the future. Thats why I ultimately stuck around when I was going to leave last year, it wasnt for the forum it was because I was so fortunate be around some real good guys and that would lead back on the road to getting back in shape.

As far as tren , it calls my name all the time, but I know thats how the enemy is trying to get me back in his grips.....damn DEVILS JUICE !

This is a big turning point BG. As we age we can still train balls to the wall but our focus also has to be on longevity and health right! More time has to be spent on warm-ups, more rest between work-outs for growth and recuperation. There's no doubt in my mind that EOD training has been incredibly helpful to me. Plus it's simply nice to have the added free time. Hell, I love a gym and training but I don't want to spend every day in one. The only way I'd change it would be if I decided to compete. I sincerely think you'll find renewed growth and motivation from this new style of training! Keep us in the loop and let us know how it goes please!

Nothing but respect from one of the resident old guys....

[kelkel]

Best protein ive tried Whey Protein Shakes UK | Isolate & Concentrate | BULK POWDERSâ„¢ various type to suit what ever you goal is.......

Good price and stats Marcus.

[uhit]

Best protein ive tried Whey Protein Shakes UK | Isolate & Concentrate | BULK POWDERSâ„¢ various type to suit what ever you goal is.......

Can vouch. Brother orders his protein from here and has no complaints

[BG]

Had a good work out today. Just some minor tightness in my arms but a complete training session in. Very happy, talked to a guy I met a few weeks ago, 46 years old and in insane shape. We had a good talk, picked up some "old guy" tips and left the gym looking forward to abs and a little cardio tomorrow.

[kelkel]

left the gym looking forward to abs and a little cardio tomorrow.

That's where I draw the line....

[almostgone]

^^^^

[clarky.]

^^^^

A know i had a good wee chuckle when i read that as well

[marcus300]

Understood.
Again, thank you. If it's not too much of a hassle could you repost some information for me?

This is a repost, ive taken some stuff out what really answers a question I was asked but tis will give you a good idea and approach I recommend. But if you go another route let me know who its working out.


Year after year I would count every single calorie and change accordingly to which ever goal I wanted to achieve. I met a guy ( I wont mention his name) who started to show me how to train different, design stacks and also look at my diet in a whole different way, this guy 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. I started to eat a lot more and sometimes introduced the 24/7 feeding when on cycle this worked for me 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. This would be a starting point and this will be adjusted because we are all different many guys read what it says in diet books and stick to it like glue but that's why we have a load of know it all's in forums and internet who have no idea how to produce big freaky monsters because they stick to what someone else wrote in the book instead of looking at what works for that individual. Some guys may come out at 3500cals per day on paper but in reality they may need 4000 or even 2500 its what ever works and that person.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 1-2 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 others a lot less don't forgot that. Its just 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 1-2 weeks 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, he's also a freak of nature

Again, I am having another go at the beach bodybuilders who know fuk all who give advice around forums, when your a guy who 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.


My daily/weekly diet doesn't really change that much I usually stick to the same foods if you want an example what I had yesterday which wasn't much to be honest

M1 - shake consisting of - Whey pro, oats, banana, creatine, pumpkin seeds and dried cranberries

M2- turkey mince balls with chilli's, onion and peppers on a bed of rice and some asparagus

Trained

M3 - shake -oats, whey and banana

M4- 7 eggs 4 yolks and potatoes with a sprinkle olive oil and curry powder on the potatoes before cooking them

M5 - 2 chicken breasts, salad, sweet chilli, garlic, peppers mixed with some rice

M6 - Tuna and 7 eggs mixed together with some mayo and some of my rice mixture

M7 - whey, peanut butter, and cottage cheese


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 ever 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

[uhit]

My lats still ache when I flex them :/

Might have to do more volume training in future looks like!

[hawk14dl]

Do you guys think a 4-5% bf decrease could be achieved through a first cycle? recomp diet? 6'1 and im up to 190 now but around 16%, would rather be around 11-12% but still 190 (future goal is 200 at 11-12%). Just wondering if that kind of recomp would be possible

[hawk14dl]

Btw, I'm thinking 8 week prop blast. 100mg eod, as well as my trt at 120mg/wk

[uhit]

Btw, I'm thinking 8 week prop blast. 100mg eod, as well as my trt at 120mg/wk

Think anabolics should be used for gaining mass and then dieting down natty.
Suppose you could use them for cutting but I feel like why put all those extra hormones in your body that were designed to promote muscle growth and not maximize the growth potential

[marcus300]

My lats still ache when I flex them :/

Might have to do more volume training in future looks like!

Why would you go back to volume when you did a HIT routine for you back and its in bits?

Do you guys think a 4-5% bf decrease could be achieved through a first cycle? recomp diet? 6'1 and im up to 190 now but around 16%, would rather be around 11-12% but still 190 (future goal is 200 at 11-12%). Just wondering if that kind of recomp would be possible

Dropping bf should be done slowly to preserve muscle tissue. Anything is possible it depends how well you can diet and your body drops bf but without doubt I would do it slowly over time, introduce one thing at a time so your body can adapt and then you hit it with something different. If its your first cycle I would first attack your bf with an increased cardio routine, then when you hit a brick wall I would start looking at your diet and using some kind of deficit to drop the cals out to increase the fat burning process then when you hit another wall go on cycle and tighten everything up and go for it. Remember your on TRT so you can start like in this fashion you already have a slight edge

[marcus300]

Shoulder yesterday went with pre exhaust HIT

DB seated side lateral
3 warm up sets - starting with high reps, stretches.
1 working set - to positive failure plus 2 forced with 2 negatives

DB bent over laterals
2 feel sets
1 working set - to positive failure plus 2 rest pause

seated smith machine front press
2 feel sets
1 working set- to positive failure plus 2 forced reps plus 2 negative reps

BB shrugs
2 feel sets
1 working set plus 3 drop sets

single DB upright row
2 working sets to failure

Abs

[marcus300]

Motivation

[marcus300]

Come on guys I have a dream...........I'm getting ready to go to the gym and I am on fire I feel like a god

COME ON LETS DO THIS

[uhit]

Whoops, I said volume >>>>.>>>

Meant to say HIT

[marcus300]

Just come back from training arms and it was an amazing workout, I was so pumped up watching these videos pre workout nothing was going to stop me going to my limit and believe me I did. My arms are numb and visually bigger due to the pump. I'm still high from the workout and trust me no one could match me, o one could stand nexct to me training like I do I 100% feel this inside of me I am the strongest more intense trainer there is that's how I feel right NOW.

Pre workout I had 3 lot so of coffee (remember I don't drink coffee) in my shake

Biceps, triceps forearms

Seated DB curls
3 warm up sets - done slow and concentrated on the positive and negative with an extra squeeze at the top
1 working set - heavy set to failure, then drop set to failure then one more drop to failure right down to halfs and quarters until I couldn't move the weight.

DB preacher curls
2 feel sets
1 working set to failure -2 drops sets to failure

Bent over concentration curls on the low pulley - constant tension
2 feel sets
1 working to failure plus 2 drop sets and at the last drop assisted for the last 2 reps

Fuk me I was on fire at this stage, 1 min rest between sets and movements, arms are solid

Hammmer db curls
2 working sets plus 2 drop sets to failure right down to halfs and quarters

wrist curls
2 working sets to failure

Triceps
DB lying extension
2 feel sets
1 working set to failure plus 2 forced

single arm cable pushdowns
2 feel sets
1 working set to failure plus 2 drops

machine dips
3 working sets to complete failure

Arms didn't feel like mine afterwards, the blood was pumped so hard and the only way I could get ease the pain was to elevate them high up.

Also due my trt shot tomorrow 1000mgs of nebido

[almostgone]

Really liking these videos, big guy! Just finished up a 12 hr. shift and watching while waiting to buy food for the beasts. Hoping to keep some of these in mind for motivation to lift this evening.

[almostgone]

Just come back from training arms and it was an amazing workout, I was so pumped up watching these videos pre workout nothing was going to stop me going to my limit and believe me I did. My arms are numb and visually bigger due to the pump. I'm still high from the workout and trust me no one could match me, o one could stand nexct to me training like I do I 100% feel this inside of me I am the strongest more intense trainer there is that's how I feel right NOW.

Pre workout I had 3 lot so of coffee (remember I don't drink coffee) in my shake

Biceps, triceps forearms

Seated DB curls
3 warm up sets - done slow and concentrated on the positive and negative with an extra squeeze at the top
1 working set - heavy set to failure, then drop set to failure then one more drop to failure right down to halfs and quarters until I couldn't move the weight.

DB preacher curls
2 feel sets
1 working set to failure -2 drops sets to failure

Bent over concentration curls on the low pulley - constant tension
2 feel sets
1 working to failure plus 2 drop sets and at the last drop assisted for the last 2 reps

Fuk me I was on fire at this stage, 1 min rest between sets and movements, arms are solid

Hammmer db curls
2 working sets plus 2 drop sets to failure right down to halfs and quarters

wrist curls
2 working sets to failure

Triceps
DB lying extension
2 feel sets
1 working set to failure plus 2 forced

single arm cable pushdowns
2 feel sets
1 working set to failure plus 2 drops

machine dips
3 working sets to complete failure

Arms didn't feel like mine afterwards, the blood was pumped so hard and the only way I could get ease the pain was to elevate them high up.

Also due my trt shot tomorrow 1000mgs of nebido

That is one hell of a session!!! Wish my Dr. prescribed Aveed, but I can't complain too much. Even the protocol I'm on now has me feeling better than this time last year.
I recall reading that on rare occasions you add coffee to your shake....do you just dump in the coffee grounds and go with it or do you brew some and add to your shake?

[marcus300]

That is one hell of a session!!! Wish my Dr. prescribed Aveed, but I can't complain too much. Even the protocol I'm on now has me feeling better than this time last year.
I recall reading that on rare occasions you add coffee to your shake....do you just dump in the coffee grounds and go with it or do you brew some and add to your shake?

I just drop it in my shake and down the hatch

[almostgone]

I just drop it in my shake and down the hatch

Gotcha. I may try it w/ 1 scoop at first, been ages since I regularly drank coffee. Don't want to wreck the loo/crapper.

[marcus300]

Gotcha. I may try it w/ 1 scoop at first, been ages since I regularly drank coffee. Don't want to wreck the loo/crapper.

Ive calmed down now I don't ever drink coffee but now and again I will drop some in my shake and it really sends me hyper in the gym....

[zempey]

Those videos are inspiring, I haven't followed the BB scene as much as I used to. I used to go to see comps back in the mid 00's. The guys today are enormous, I miss those days. I'm getting old but want to try and get that back/trap/delt tie in before I can't. Looking back I wish I had stayed consistent over the years, keep at it, seems you are heading in the right direction. Thanks for the motivation.

[almostgone]

Lol....most of the guys in here have a few miles on them, some of us are "higher mileage" but none of us are old......just "mature". Just hit 50 myself a couple of months ago, think there may be a couple that have a few more years on them than I do.

[zempey]

I'm 42 and it feels much more some days, then I go out and see the general public and start to feel younger, lol.

[kelkel]

Lol....most of the guys in here have a few miles on them, some of us are "higher mileage" but none of us are old......just "mature". Just hit 50 myself a couple of months ago, think there may be a couple that have a few more years on them than I do.

Easy big fella.....

[uhit]

Shoulder yesterday went with pre exhaust HIT

DB seated side lateral
3 warm up sets - starting with high reps, stretches.
1 working set - to positive failure plus 2 forced with 2 negatives

DB bent over laterals
2 feel sets
1 working set - to positive failure plus 2 rest pause

seated smith machine front press
2 feel sets
1 working set- to positive failure plus 2 forced reps plus 2 negative reps

BB shrugs
2 feel sets
1 working set plus 3 drop sets

single DB upright row
2 working sets to failure

Abs

Looking forward to this

For abs would this suffice?

3x20 cable crunch
3x12 weighted leg raises
3x12 roll-outs
2x60 weighted plank

[Mp859]

Looking forward to this For abs would this suffice? 3x20 cable crunch 3x12 weighted leg raises 3x12 roll-outs 2x60 weighted plank

Abs get indirectly worked from all overhead movements as well as squats and dL. Throw in like 1 or 2 exercises to your workouts. By really diet is key here for abs.

[uhit]

Abs get indirectly worked from all overhead movements as well as squats and dL. Throw in like 1 or 2 exercises to your workouts. By really diet is key here for abs.

I agree with diet being the main thing hence my mentality of rarely doing any pure ab work.

However as of late I've got my bf to 14% and can see abs when I tense so I'm figuring now would be a good time to start slowly developing them.
Perhaps just the cable crunches and roll outs would work then

[zempey]

I rarely do weighted ab work, I want to keep my mid section as tight as possible, don't want distended abs. I do a set of crunches during my warm up stretches along with a 2 min plank. I sometimes do side knee raises in the dip rack. I only add extra time to them when I get lean enough to see some nice definition, and it still isn't much.

[marcus300]

Looking forward to this

For abs would this suffice?

3x20 cable crunch
3x12 weighted leg raises
3x12 roll-outs
2x60 weighted plank

Sounds like a lot of ab work to me, I really don't think you need to do all that but just pick a couple of movements and see how things go. Once the bf gets low enough they'll shine through don't worry.

[marcus300]

Really finding it hard to get in a good sleeping position, if I sleep on my back I snore like a cvnt, if I sleep on my side with my arm up my arm goes numb and my shoulder really hurt, if I sleep on my stomach with my arms up same things happen. The only way what seems to be ok if I put a pillow behind my back and sleep half on my side with my arm down but its still fuking hurts. Anyone else have any issues

[zempey]

I wish I didn't have to sleep, I am in pain most of the night depending on where I am in my weekly routine. I sleep part of the night on my back with a pillow under my knees, then I roll on my side with the pillow between my knees. Shoulders ache, elbow was but it is getting better, and my knee aches after legs. I toss and turn a fair bit and get up to piss at least once a night. I get about 7-7.5 hours, go to bed 9-930 up at 430 and at the gym for 5am. If I sleep more than 8 I hurt all over.

[RaginCajun]

Really finding it hard to get in a good sleeping position, if I sleep on my back I snore like a cvnt, if I sleep on my side with my arm up my arm goes numb and my shoulder really hurt, if I sleep on my stomach with my arms up same things happen. The only way what seems to be ok if I put a pillow behind my back and sleep half on my side with my arm down but its still fuking hurts. Anyone else have any issues

i am similar but not a big thick guy like yourself. snore if i am on my back, get the numb arms, i think this is from shoulder impingement. i have some issues going on with my right shoulder at the moment, muscles feel tight and aches at the top, right where the joint is. def makes it uncomfortable. have you been checked for sleep apnea? i know my dad where's a mask (i know you love masks!) that helps with his sleep apnea, and i have heard others on here doing it also.

[marcus300]

i am similar but not a big thick guy like yourself. snore if i am on my back, get the numb arms, i think this is from shoulder impingement. i have some issues going on with my right shoulder at the moment, muscles feel tight and aches at the top, right where the joint is. def makes it uncomfortable. have you been checked for sleep apnea? i know my dad where's a mask (i know you love masks!) that helps with his sleep apnea, and i have heard others on here doing it also.

I haven't been checked out but I know what my doctor would say lose some weight lol, I have a few mask's but I think they would make it even harder to sleep the latex really makes you sweat and if the air pipe gets blocked I could die Sleeping on my back feels good but the other half doesn't like me snoring and I also dream a lot on my back and do a lot of shouting which scares the fuk out of her. Might get her some ear plugs see if that helps.

[zempey]

My wife uses ear plugs, I used to snore real bad when I was drinking a lot.

[almostgone]

Really finding it hard to get in a good sleeping position, if I sleep on my back I snore like a cvnt, if I sleep on my side with my arm up my arm goes numb and my shoulder really hurt, if I sleep on my stomach with my arms up same things happen. The only way what seems to be ok if I put a pillow behind my back and sleep half on my side with my arm down but its still fuking hurts. Anyone else have any issues

Yes sir, basically deal.with the exact same issues. Generally wake up sore/ all tensed up....especially my left shoulder believe it is due to the bursa I ruptured years ago??