**Marcus's HIT Dungeon**

[AllKindsOGains]

I saw that and it's full of nothing as kk and marcus pointed out just cos you can "weigh out food" supposedly and are not getting results you clearly aren't doing it right.

As I said re read the posts come back with a better attitude and amazingly you might not only grow muscles but you might grow as a human and be actually sincere in your thoughts.

Who said I am not getting results? I said I was gaining weight slowly. I am natural, so that is kind of expected. Also, I am pretty secure in my ability to do basic math and weight out my food according to grams and how many calories are in each serving. So next time someone calls you a liar, I want you to not defend yourself, because that would mean you have a bad attitude.

[hawk14dl]

Smash it, Clarky!! ....and the underhand grip on the wide grip pulldown vs. the overhand grip I usually use really targeted my lats differently.

That sounds interesting. May have to try it

[DCI]

Who said I am not getting results? I said I was gaining weight slowly. I am natural, so that is kind of expected. Also, I am pretty secure in my ability to do basic math and weight out my food according to grams and how many calories are in each serving. So next time someone calls you a liar, I want you to not defend yourself, because that would mean you have a bad attitude.

This is my last post to you. Go back read some solid info and read marcus' long post that re posted for you to re read again. You diet is muck. I literally don't care that you weigh out your food at your weight you should be firing as much quality food not supps notice I said food into you to grow.

Now do I have I had said 10 times re read this thread and the nutrition section then you might figure out what you know isn't an awful lot and you might he humbled.

[AllKindsOGains]

This is my last post to you. Go back read some solid info and read marcus' long post that re posted for you to re read again. You diet is muck. I literally don't care that you weigh out your food at your weight you should be firing as much quality food not supps notice I said food into you to grow.

Now do I have I had said 10 times re read this thread and the nutrition section then you might figure out what you know isn't an awful lot and you might he humbled.

Thank you for your help, but you better believe that when someone calls me a liar, I'm going to defend myself. I will reread it.

[marcus300]

I mean the number of exercises, not sets...
Also, I believe I CAN do anything that I put my mind to. I truly do not want to be sounding negative, but a lot of people here seem to think that I came into this forum not knowing a thing about bodybuilding, or nutrition, or anything, and that I have no experience at all. Just not true.

This is a repost of a question someone asked me in this thread, some of it wont apply to you but other bits will be very interesting. There's not much more to say except put into practise what we have said..



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. 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 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, when your a guy 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 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.

[clarky.]

Smash it, Clarky!! ....and the underhand grip on the wide grip pulldown vs. the overhand grip I usually use really targeted my lats differently.

I tried the overhand a long time ago but i felt i was using more of the bi's but that was a long time ago so i will try that the mora again mate.

keep on it clarky boy

Will do big man. Yous all know what it's like when you can't get to the gym it's fvcking annoying you kind of grumpy lol.

[kelkel]

My french maid prepares all my meals. Makes it easy. She messed up my food the other day and I was getting ready to spank her below...

[DCI]

Chest tonight was on my own so hammered through really fast.

Started with incline bb press. Did rc warm up and 3 feeler/warm ups then into heavy weight felt nice tonight not too heavy so hammered out two heavy sets one useless drop lol.

Then decline love doing these slow and controled the same as above serious steam off me from the intensity.

Flat bench same as above. Tris and chest at this time where exploding from the blood felt unreal was on form.

Finished with yates style flies was very very intense.

[zempey]

kelkel I hope you gave her a tongue lashing for that mistake, she looks like she is in need of a good spanking.

[Hazard]

kelkel I hope you gave her a tongue lashing for that mistake, she looks like she is in need of a good spanking.

Yea that's a butt hole I'd lick back to pink again haha

[DCI]

Haz youre filth

[RaginCajun]

My french maid prepares all my meals. Makes it easy. She messed up my food the other day and I was getting ready to spank her below... <img src="http://forums.steroid.com/attachment.php?attachmentid=154418"/>

Spanking counts as cardio

[zempey]

Especially when you use your hips to do the spanking.

I'm with you on that one Haz.

[hawk14dl]

Between trt, cialis, and kels picture.. i won't be rolling out of bed for a while

[Times Roman]

what up mate?

thought I'd stop by and say hello. You know, it has been awhile since the last time of one of your famous interviews. You are the interview king, no question about that, so.......?

................who's next?

Any thoughts?

[Times Roman]

Yea that's a butt hole I'd lick back to pink again haha

tch tch tch!

willing to lick chocolate icing off a chocolate donut........

..............but afraid of spiders.

That was you that freaked out about spiders, right?

Big nasty creepy crawly things?

[Times Roman]

quick aside for a really stupid, short story


I was the undisputed, undefeated, chess champ in highschool. No one even came close. Cap'n of the chess team, with all the rights and priveleges that extend from such a honorous position....

....my pick of the women on the chess club cheer leading team, and so forth....

........so anyways, even skinny back then, still pretty strong and lots of vascularity and striation.

so this one guy in PE. He walks up to me and says he hears me talking about "chest" all the time................

[Times Roman]

..........get it? "Chest"?

thought I was talking about "chest" since I could do crazy pushups?

..........I was actually talking about "chess"?

get it?

................oh, never mind!

[hawk14dl]

Roman, are you on the wine tonight?

[Times Roman]

uh...............?

[Times Roman]

yeah, I've been working crazy hours. 80 to 90 hours a week, no days off, no days off since back surgery over two weeks ago, worked til 11pm last night. then my woman's mum passed, so yeah, I'm decompressing a bit. Didn't think I was that obvious. Sorry

[hawk14dl]

No harm mate. Just wondered.

And yes, it's obvious. Lol

[almostgone]

My french maid prepares all my meals. Makes it easy. She messed up my food the other day and I was getting ready to spank her below...

If she cooks as good as she looks, I bet she throws together a mean BBQ chicken pizza.

[almostgone]

That sounds interesting. May have to try it

I was watching a DY video and saw him going w/ the underhand grip so I gave it a whirl myself. Really targets the back differently compared to the overhand grip. Going to alternate grips each back session.

[almostgone]

The correct side you mean im off for light chest session tonight fuelling up on oats cinnamon and coffee

What's this light chest session, DCI...don't think I've seen one of those posted.

[AllKindsOGains]

Marcus, I have found that rest pauses are much more suitable to free weights than drops (eg. db shoulder press) being as how you stay with the same weight. With drops you pretty much have two options: go the hunter-gatherer route and have like three sets of dumbells at your feet, or rerack the weight each time you hit failure, grab the lighter weight, take the shit back to the bench, and go again. This way I run out of breath by the time I get to my second drop lol. With a weight stack its different (tricep pushdowns, leg extensions) as you can just move the pin. Do you have a good method for drops with free weights? Or should I just start working more on my cardio?

[marcus300]

Marcus, I have found that rest pauses are much more suitable to free weights than drops (eg. db shoulder press) being as how you stay with the same weight. With drops you pretty much have two options: go the hunter-gatherer route and have like three sets of dumbells at your feet, or rerack the weight each time you hit failure, grab the lighter weight, take the shit back to the bench, and go again. This way I run out of breath by the time I get to my second drop lol. With a weight stack its different (tricep pushdowns, leg extensions) as you can just move the pin. Do you have a good method for drops with free weights? Or should I just start working more on my cardio?

When doing dropsets with DB's you will have all your bells next to you for your working set so you have the minimum amount of rest it takes to swap bells.

[marcus300]

what up mate?

thought I'd stop by and say hello. You know, it has been awhile since the last time of one of your famous interviews. You are the interview king, no question about that, so.......?

................who's next?

Any thoughts?

Kel is next, then Austin but he doesn't seem to be around these days not sure what's happened to him but I will be compiling some questions for the big guy soon

[DCI]

What's this light chest session, DCI...don't think I've seen one of those posted.

Yeh the light session got lose in the abyss lol I had some motivation so was all good tbh not sore yet which means only one thing will be in bits xmas day lol.

Im glad that I have a few days break tbh. Have a great xmas everyone here

[clarky.]

Ok just back from doing back & bi's stretching and wp pd for a warm up.

CG pulldown 1 working DD + 1 RP on the last one.

WG pulldown under hand 1 working DD

Bb shrugs 1 working DD

Bent over BB rows 1 working DD

Bi's nothing really to write about

Incline db curl 3 straight sets to fail

Seated db curl 1 working 1 drop

Ccc 1 set to fail + a few neg.

Ok bi's were pure shit because i went all out on back so just never had the nrg they will be the first thing getting done when the gym opens in 2 days i think they are fvcking shrinking lol.

This is why i just like doing 1 muscle group so i can just go all out. AG i did under hand and it was very good so thank you will be doing one wk then over hand the next like yourself. Back was great really great full stretch on the cg/wg pulldown and the bb rows were great when pulling it in holding and the burn was great. Just a shame ma bi's didn't get a good session.

Merry christmas my friends hope yous all have a nice day.

[Hazard]

I was watching a DY video and saw him going w/ the underhand grip so I gave it a whirl myself. Really targets the back differently compared to the overhand grip. Going to alternate grips each back session.

I go with the UH grip a lot myself. I rotate them for lat pull downs but mainly use them for barbell rows.

[Hazard]

Kel is next, then Austin but he doesn't seem to be around these days not sure what's happened to him but I will be compiling some questions for the big guy soon

I can draw austinite out..... It's like the universe has connected us somehow. All I have to do is leave an open ended gay comment and he'll swoop in and call me out lol

[almostgone]

LMAO @ Haz...

[almostgone]

When doing dropsets with DB's you will have all your bells next to you for your working set so you have the minimum amount of rest it takes to swap bells.

Absolutely. I roll my adjustable bench over to my bells and get to work. Failure, drop to next bell, and back to the lift. Really puts the muscle under maximum stress.

[almostgone]

Just got back from tracking down my mail carrier and giving her Christmas present to her....she is a real sweetheart....always checks in on her "people" as she calls everyone on her postal route.

...and I'll throw out a Merry Christmas from a very rural part of SC to all of y'all here. Really appreciate all of you!!!
The wife is doing her cooking today, so I'm grabbing a short nap and then mix up one of the "Marcus super shakes" and hit chest after while.

[Hazard]

Just got back from tracking down my mail carrier and giving her Christmas present to her....she is a real sweetheart....always checks in on her "people" as she calls everyone on her postal route.

...and I'll throw out a Merry Christmas from a very rural part of SC to all of y'all here. Really appreciate all of you!!!
The wife is doing her cooking today, so I'm grabbing a short nap and then mix up one of the "Marcus super shakes" and hit chest after while.

A very jersey christmas to you my friend :-)

[DCI]

Have a great one ag

[zempey]

Merry Christmas from The Great White North, even though it is unseasonably warm out today. Hope you all have a great Christmas.

Good leg workout today, my knee didn't act up at all, and I was able to squat 3 plates with relative ease for 10 reps. I have been doing extensions the past couple weeks to warm up my knees and it seems to be helping a lot, I also have been throwing in hypers on back days which is also helping my balance. Tomorrow is an off day so I will eat as much as I can and enjoy the holiday with family, back at it Friday for a monster shoulder routine.

Cheers!!!!

[kelkel]

Kel is next, then Austin but he doesn't seem to be around these days not sure what's happened to him but I will be compiling some questions for the big guy soon

I'll be hiding under a rock.......

[marcus300]

No training today just did RC exercises and stretches, its not right but think things are getting better.