**Marcus's HIT Dungeon**

[DCI]

I'm not in a good mood.........................................

Not training for 3 days

I want to see some serious fuking training so I can feed of you lot.. Stop fuking around and go beyond failure and stop micro managing your food,

You want to be big, thick and out size every fuker you stand next to?? eat big, train heavy, go crazy with your intensity and never stop going to failure

Don't forget to rest your body, feed it and then attack it like its your last workout for the rest of your life.

Never ever waste reps, wasted reps are for *****s!!!!!!!!

Mother fcker. I was like that tonight was a mission to fck shit up.

Did chest and all of us where feeding off each others intensity you could smell the rage to push through the pain and bang out some serious reps on heavy ass weight.

Started with flat db pressing 2 warms ups one feeler. One heavy high rep set with a dd drop the blood was pumping chest was tight and hard felt fcking strong. Streched the muscle.

Then db incline pressing same as above the heavy and hard really was pushing through the pain a lot but felt like as if I was looking at myself from the outside in was crazy.

Decline same as above was fcked by then was hard reps but pushed on hard.

Then flies was in bits.

Came home hanging for food from the damage.

[GirlyGymRat]

Language DCI. Rate x today. LoL

[IronClydes]

I'm not in a good mood......................................... Not training for 3 days I want to see some serious fuking training so I can feed of you lot.. Stop fuking around and go beyond failure and stop micro managing your food, You want to be big, thick and out size every fuker you stand next to?? eat big, train heavy, go crazy with your intensity and never stop going to failure Don't forget to rest your body, feed it and then attack it like its your last workout for the rest of your life. Never ever waste reps, wasted reps are for *****s!!!!!!!!

Good inspiration before's arms workout...let the burning commence

225, 6', 33, 15% bf, bench 320, squat 405, dead 465.

[ghettoboyd]

todays training chest/biceps:
flat bench barbell
incline dumbbell
decline dumbbell
cable crossovers

preacher curls
hammer curls dumbbell
barbell curls

abs


another great day...I wish I had something inspirational to say but I enjoy all of your banter so keep at it...later on...

[almostgone]

My sleep was sh!t today. May have gotten 3.5 hours. Meh, screw it. Drinking a high octane shake and then headed to get in a shoulder session.

[Sfla80]

Took marcs post as great motivation.....watched dorians back workout before heading in!

Pull ups and stretches to warm up.

Tbar rows 1 warm, 2 feel, 2 working 2 half reps on last set into 2 drops

Under hand grip bent over rows, 2 working 1.5 RP reps, 1 drop

Under hand grip pull downs 2 working 2 drops

Dorians Deads to half way to shins ( haven't done deads for back in a long time) 2 working

Hypers to finish. 1 set no weights, 2 more sets holding 3 10#s, last set holding 3 till failure, dropping to 2ec failure, then 1 then zero....

Walked out of there like someone stabbed me in the back....

Writing this workout down doesn't seem like enough, but there was no way I could get any more in. Great workout.

Back is my laggin part....I have good strength (besides deads) but doesn't seem to develop separation.

[Bio-Active]

Took marcs post as great motivation.....watched dorians back workout before heading in! Pull ups and stretches to warm up. Tbar rows 1 warm, 2 feel, 2 working 2 half reps on last set into 2 drops Under hand grip bent over rows, 2 working 1.5 RP reps, 1 drop Under hand grip pull downs 2 working 2 drops Dorians Deads to half way to shins ( haven't done deads for back in a long time) 2 working Hypers to finish. 1 set no weights, 2 more sets holding 3 10#s, last set holding 3 till failure, dropping to 2ec failure, then 1 then zero.... Walked out of there like someone stabbed me in the back.... Writing this workout down doesn't seem like enough, but there was no way I could get any more in. Great workout. Back is my laggin part....I have good strength (besides deads) but doesn't seem to develop separation.

I been watching dexter get ready for the Arnold. Pretty motivating I hope he does well. He has such good cemetery

[Sfla80]

I been watching dexter get ready for the Arnold. Pretty motivating I hope he does well. He has such good cemetery

I'm gonna have to look him up honestly. Never been a big follower of any kind, actors, body builders, sports.....I know the basics and the popular ones because everyone talks about them...

[Bio-Active]

I'm gonna have to look him up honestly. Never been a big follower of any kind, actors, body builders, sports.....I know the basics and the popular ones because everyone talks about them...

dexter is a legend man. He won the mr O once and has been a pro BB for like 20 years. Generally he is in the top 5 at every show

[BallSak]

dexter is a legend man. He won the mr O once and has been a pro BB for like 20 years. Generally he is in the top 5 at every show

He's also humble and a class act, which seems to be hard to come by nowadays.

[Bio-Active]

He's also humble and a class act, which seems to be hard to come by nowadays.

he is I mean have you ever seen him trash talk?

[Mp859]

He's also humble and a class act, which seems to be hard to come by nowadays.

Humble is one thing Dexter is not! Lol

He is cocky but it is well deserved. I couldn't tell you when he has placed outside the top 5. With dexter you know what you are going to get every single show.

[BallSak]

I'm not in a good mood.........................................

Not training for 3 days

I want to see some serious fuking training so I can feed of you lot.. Stop fuking around and go beyond failure and stop micro managing your food,

You want to be big, thick and out size every fuker you stand next to?? eat big, train heavy, go crazy with your intensity and never stop going to failure

Don't forget to rest your body, feed it and then attack it like its your last workout for the rest of your life.

Never ever waste reps, wasted reps are for *****s!!!!!!!!

Marcus, I've read where you say, "when I bulk, I bulk". Could you expound on that a little? How much do you typically increase your calories?

My body has a strong tendency to bloat very easily so I get hesitant to increase my cals by too much. One thing that helps with the bloat is cycling carbs but then I wonder if I'm hindering growth because of it. I blow up so damn easy, I hate it.

[BallSak]

Humble is one thing Dexter is not! Lol

He is cocky but it is well deserved. I couldn't tell you when he has placed outside the top 5. With dexter you know what you are going to get every single show.

He's confident, but not a self absorbed ass like some guys.

[Bio-Active]

He's confident, but not a self absorbed ass like some guys.

right watch Phil Heath and some of the other guys before the O

[hawk14dl]

I've been gone a while.

got a bit discouraged when my first 'order' didn't work out. Just placed another order with a more reputable source, I feel a lot better about it.

Still been hitting it hard. Looking forward to hitting it even harder in the next few weeks.

[kelkel]

Bout time your back hawk.

[AllKindsOGains]

Marcus, gonna hit back extra hard for you today. Lets tear shitt up!

[almostgone]

Decent pullback lift.

R/C exercises and broomstick stretches
D'bell shoulder press- 2w/u, Work1- 5, drop weight, Work2-7
Cable side lateral-2 w/u, Work1-7 reps per side, Work2- 5.5 reps per side
High cable rear pulls- 2 w/u, Work1-7.5, drop weight. Work2-10.5
B'bell shrugs- 2 w/u, Work 1(front)-7, Work 2(rear)-6.5
D'bell shrugs- Work1- 7 nice, slow reps w/ my heaviest bells, drop weight, Work2-8.5 good reps. Seeing spots at this point.


Traps pumped up really well tonight, even the wife was kinda freaked about it. Stayed busy and tried to keep the intensity up w/o beyond failure techniques. Rest periods between sets= 1 minute by the clock.

39 minutes ( not including RC exercises and stretches)

[clarky.]

dexter is a legend man. He won the mr O once and has been a pro BB for like 20 years. Generally he is in the top 5 at every show

Once once that's pish

[clarky.]

right watch Phil Heath and some of the other guys before the O

Can't stand that cvnt i really hope kai wipes that smug fvcking look of his face.

[DCI]

Language DCI. Rate x today. LoL

Lol pre warming tonights post will be more of the same

[DCI]

Can't stand that cvnt i really hope kai wipes that smug fvcking look of his face.

Lol yeh sometimes i like phil other times he comes out with some right stupid comments

[clarky.]

Ok just did bi's ccc for a warm up.

Ccc 1 working 2 neg

Incline db curl 2 working DD with RP

Seated db curl 1 working + RP 1 drop

Cable curl 1 working 1 drop straight bar

DB Hammer curl 1 working + RP 1 drop

Done in 40 min Really really never had the nrg the day don't know why but battered through anyway. Bi's are sore so i did the damage

[Bio-Active]

Can't stand that cvnt i really hope kai wipes that smug fvcking look of his face.

Kia is an amazing BB as well but always seems to be one step behind Phil. I am not a big Phil fan either he is pretty arrogant

[almostgone]

I just put in for 3 days of vacation. Hopefully I don't get called in. Need to tidy up my lifting area and make room for some upcoming purchases and catch up on chores around the house. I hope to be back.up to 100%+ after this week of pullback lifts.
I have a new arm routine that a good friend worked up for me and I'm really looking forward to it.

[Bio-Active]

I just put in for 3 days of vacation. Hopefully I don't get called in. Need to tidy up my lifting area and make room for some upcoming purchases and catch up on chores around the house. I hope to be back.up to 100%+ after this week of pullback lifts. I have a new arm routine that a good friend worked up for me and I'm really looking forward to it.

I look forward to seeing that arm routine. One of my favorite workout is arms

[zempey]

Well marcus wanted us cvnts to step it up and go into uncharted territory, so that is what I did this morning for chest. Hit a couple pb's and took myself to the edge.

Bench: 1 warm, 2 feel, 2 1-rep max with 1 drop. Had a spotter so pushed it passed what I normally would by myself.

Inc db: 1 feel, 1 working (pb), 1 working (new pb) 1 drop. I have never went past the 100's but went 110's then 115's, was feeling marcus yelling at me to go harder.

Incl fly: 2 feel, 2 working 1 drop. Went to 70's on my last set, that is a pb for me, my rc have never let me go that heavy. Again thinking of the big man and his request.

Hammer decline: 3 working

Pec dec: 3 working with partials at the end of each set to tear the shit out of what was left of my pec's. Hit the stack again then backed off a bit to get some reps in.

Dips: 3 sets.

Most of my working sets were to failure and beyond, only way to get any more would be to sacrifice form in a dangerous way. My chest was pumped, as were my shoulders and tri's, felt like a fuking monster. My upper chest is starting to fill in and I was really trying to feel the muscle on the incline work, squeezing trying to tear it off the bone. For the first time in my life I am starting to feel my chest come together where I actually feel the muscle doing the work and can push past my sticking points by focusing in on the muscle. It is a great feeling for me since chest has been a bane of my existence from the first time I ever laid down on a bench.

Going in for cardio tomorrow, trying to drop a bit more bf. Started manipulating my diet a bit and cycling carbs trying to bring in some mid section detail without losing too much overall weight. Going to start adjusting my ai as well, just switched from aromasin 25mg/day to arimidex 1mg/day. Will see how I feel over the next few days, might cut back on the adex a bit more if my libido doesn't come back.

[Sfla80]

Sitting drinking pre workout....watching some vids. ....getting ready for chest.

Going heavy today

[clarky.]

Well marcus wanted us cvnts to step it up and go into uncharted territory, so that is what I did this morning for chest. Hit a couple pb's and took myself to the edge.

Bench: 1 warm, 2 feel, 2 1-rep max with 1 drop. Had a spotter so pushed it passed what I normally would by myself.

Inc db: 1 feel, 1 working (pb), 1 working (new pb) 1 drop. I have never went past the 100's but went 110's then 115's, was feeling marcus yelling at me to go harder.

Incl fly: 2 feel, 2 working 1 drop. Went to 70's on my last set, that is a pb for me, my rc have never let me go that heavy. Again thinking of the big man and his request.

Hammer decline: 3 working

Pec dec: 3 working with partials at the end of each set to tear the shit out of what was left of my pec's. Hit the stack again then backed off a bit to get some reps in.

Dips: 3 sets.

Most of my working sets were to failure and beyond, only way to get any more would be to sacrifice form in a dangerous way. My chest was pumped, as were my shoulders and tri's, felt like a fuking monster. My upper chest is starting to fill in and I was really trying to feel the muscle on the incline work, squeezing trying to tear it off the bone. For the first time in my life I am starting to feel my chest come together where I actually feel the muscle doing the work and can push past my sticking points by focusing in on the muscle. It is a great feeling for me since chest has been a bane of my existence from the first time I ever laid down on a bench.

Going in for cardio tomorrow, trying to drop a bit more bf. Started manipulating my diet a bit and cycling carbs trying to bring in some mid section detail without losing too much overall weight. Going to start adjusting my ai as well, just switched from aromasin 25mg/day to arimidex 1mg/day. Will see how I feel over the next few days, might cut back on the adex a bit more if my libido doesn't come back.

1mg a day of adex is a lot zempy.

[kelkel]

1mg a day of adex is a lot zempy.

X2. A shiatload.

[Sfla80]

Chest done!!! Great session.....side note home digital scale and gyms scale are way off....so im going by gyms :/...187# today.

Stretches to warm up

Incline DB press did 4 warms this time getting loose and mind set up. 2 feels, 2 working (100's x 6) haven't done that in awhile next heavy day 105-maybe 110 if I can get a lift. 1 drop after

Flat db press 1 feel, 2 working no drop but went to complete failure...arms, body, eye balls shaking to get that last half rep in

Incline Db flies 2 working 2 drops

High cable flies 2 working 2 drops

[AllKindsOGains]

Guys! I need some help. I finally have everything ready for TB, but it's going to be my first self-administered injection of any kind. I have looked up several vids on how to reconstitute and inject, but I would love your guys' advice on one that you guys think is best. I really want to do this right, and I don't dare ask anyone other than you guys for help, because everyone I know would immediately think it was roids and it just wouldn't be pretty. So, if you could link a vid that most of you agree on, I would really, really appreciate it! Thank you guys

[marcus300]

Marcus, I've read where you say, "when I bulk, I bulk". Could you expound on that a little? How much do you typically increase your calories?

My body has a strong tendency to bloat very easily so I get hesitant to increase my cals by too much. One thing that helps with the bloat is cycling carbs but then I wonder if I'm hindering growth because of it. I blow up so damn easy, I hate it.

I am going to repost something I wrote for someone else which you might find interesting. First thing I want to say is don't micro manage your diet, adjust accordingly to suit your goal then monitor how things go and after 2 weeks adjust again. Let your body tell you what to do next don't let some ridged diet plan ruin or hold you back. I will go on record and it will probably upset some people in the diet section but to many people don't let the body tell you which direction to go in, some just come out with some fuking study done on normal people eating normal fuking foods and these guys giving the advice are either fat, skinny and will never make serious gains. Ask any to post a picture and see what they say lol.....anyway sorry about that rant, here is the repost hopefully you will find the answer in here if not just let me know.

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.


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]

Marcus, I've read where you say, "when I bulk, I bulk". Could you expound on that a little? How much do you typically increase your calories?

My body has a strong tendency to bloat very easily so I get hesitant to increase my cals by too much. One thing that helps with the bloat is cycling carbs but then I wonder if I'm hindering growth because of it. I blow up so damn easy, I hate it.

Also to address your bloating issues - keep sodium low and increase water intake. Watch how many carbs you first start increasing when you start the bulk, if your sodium is low and your not on cycle then you may be increasing to fast and to much so just slow the increased cals down over around 2-3 week period. If your on cycle control your estrogen by taking an AI and make sure your taking enough and its pharm grade.

[marcus300]

Well marcus wanted us cvnts to step it up and go into uncharted territory, so that is what I did this morning for chest. Hit a couple pb's and took myself to the edge.

Bench: 1 warm, 2 feel, 2 1-rep max with 1 drop. Had a spotter so pushed it passed what I normally would by myself.

Inc db: 1 feel, 1 working (pb), 1 working (new pb) 1 drop. I have never went past the 100's but went 110's then 115's, was feeling marcus yelling at me to go harder.

Incl fly: 2 feel, 2 working 1 drop. Went to 70's on my last set, that is a pb for me, my rc have never let me go that heavy. Again thinking of the big man and his request.

Hammer decline: 3 working

Pec dec: 3 working with partials at the end of each set to tear the shit out of what was left of my pec's. Hit the stack again then backed off a bit to get some reps in.

Dips: 3 sets.

Most of my working sets were to failure and beyond, only way to get any more would be to sacrifice form in a dangerous way. My chest was pumped, as were my shoulders and tri's, felt like a fuking monster. My upper chest is starting to fill in and I was really trying to feel the muscle on the incline work, squeezing trying to tear it off the bone. For the first time in my life I am starting to feel my chest come together where I actually feel the muscle doing the work and can push past my sticking points by focusing in on the muscle. It is a great feeling for me since chest has been a bane of my existence from the first time I ever laid down on a bench.

Going in for cardio tomorrow, trying to drop a bit more bf. Started manipulating my diet a bit and cycling carbs trying to bring in some mid section detail without losing too much overall weight. Going to start adjusting my ai as well, just switched from aromasin 25mg/day to arimidex 1mg/day. Will see how I feel over the next few days, might cut back on the adex a bit more if my libido doesn't come back.

lmfao well done ....love it

[BallSak]

Also to address your bloating issues - keep sodium low and increase water intake. Watch how many carbs you first start increasing when you start the bulk, if your sodium is low and your not on cycle then you may be increasing to fast and to much so just slow the increased cals down over around 2-3 week period. If your on cycle control your estrogen by taking an AI and make sure your taking enough and its pharm grade.

Thanks big man. Appreciate it. I drink 160-200oz water every day. Sodium stays pretty low on most days. My labs just showed e2 at 35. I ramped up my calories over the coarse of a few weeks when starting this bulk a couple months ago. Also take psyllium husk daily and green vegetables 2 meals per day. I eat the same foods now that I eat when cutting or any other time. I really don't know what else to do for bloat.

I do have adrenal and thyroid issues which I'm sure contribute but I'm on meds for that.

One thing that is odd is when I refeed with a really high carb, low fat day, I pee like I took a diuretic. But I have not done this during this bulk. Macros are 300 protein, 250 carbs and 90 fats roughly. I also stopped weighing and counting every little thing after many years of keeping food logs. As you put it, I stopped micro managing my food. I've gotten a lot bigger because of it.

But what's frustrating is that it is not always easy to differentiate water weight from fat gain in order to adjust food intake.

[marcus300]

Thanks big man. Appreciate it. I drink 160-200oz water every day. Sodium stays pretty low on most days. My labs just showed e2 at 35. I ramped up my calories over the coarse of a few weeks when starting this bulk a couple months ago. Also take psyllium husk daily and green vegetables 2 meals per day. I eat the same foods now that I eat when cutting or any other time. I really don't know what else to do for bloat.

I do have adrenal and thyroid issues which I'm sure contribute but I'm on meds for that.

One thing that is odd is when I refeed with a really high carb, low fat day, I pee like I took a diuretic. But I have not done this during this bulk. Macros are 300 protein, 250 carbs and 90 fats roughly. I also stopped weighing and counting every little thing after many years of keeping food logs. As you put it, I stopped micro managing my food. I've gotten a lot bigger because of it.

But what's frustrating is that it is not always easy to differentiate water weight from fat gain in order to adjust food intake.

Are you on cycle?
What are your csrb sources?
How slowly do you increase cals at the start of the bulk?
Explain your bulk process to me. Your having re feeds during bulk?
Do you bulk on a carb cycling approach?
Is your normal diet a carb cycle maintenance?
How long have you ran a maintenance diet before you start bulking?

[ghettoboyd]

leg day peeps:

barbell lunges
squats
deadlifts w/ hex bar
leg press
leg extensions
leg curls
yea baby I fuking love leg day, heavy as fuk on all exercises, cant believe I didnt puke...life is good...

[DCI]

Tonight was an insane fcking session again tonight.

Started with pre exhaust leg extensions this was crazy hard anf heavy had leroy in my head from yates bloods and guts screaming squeeze. Did a good mix of reps and negs with paused reps for the tension. 2 heavy set with a dd the pain was insane.

Lunges did really heavy ones for 2 laps each set this was crazy tough on my body. Breathing was hard as rest time was short. Hit a pb for weight.

Then hamstring curls same as above the pain now was searing and only getting worse by the minute.

Then leg press this was crazy and very intense took a lot out of the reserves where running low tbh.