**Marcus's HIT Dungeon**

[Hazard]

I saw my sister drop 7lbs a week for a few weeks when she did her first show. She came in super lean. 75mcg t3, 20mg var, .25mg Adex.

She would go from all egg white days to all fish days. Her coach had to figure out what metabolized the best, what bloated her, how carbs affected her. Once everything was perfectly dialed in she made huge huge strides.

My point here is that your diet can be great but there may be some things you can tweak or change to net that extra few % of BF.

[numbere]

The lower you get the harder it seems to be. I'm no expert on this as I haven't gotten that low but being around those that have..... The diet seems to be a science.

Have you attempted to get this low before? Are you carb cycling? Maybe list your diet so others who have direct experience can chime in.

Yes I've gotten down to about 6% before but was not trying to minimize muscle tissue loss and wasn't training legs. It was about 9-10 years ago before I got into the lifestyle.

I'm doing fine in just a calorie deficit. Have some gw and 9009 coming next week hopefully that helps.

My main issue is cardio runing leg day. If I stay with incline treadmill walking I know things will fine. I just prefer higher intensity to burn more calories. I guess we can't have it all.

Thanks for the great description of your sister cut. I understand what you mean by tailoring diet.

Why was your sister taking dex?

[Hazard]

Yes I've gotten down to about 6% before but was not trying to minimize muscle tissue loss and wasn't training legs. It was about 9-10 years ago before I got into the lifestyle. I'm doing fine in just a calorie deficit. Have some gw and 9009 coming next week hopefully that helps. My main issue is cardio runing leg day. If I stay with incline treadmill walking I know things will fine. I just prefer higher intensity to burn more calories. I guess we can't have it all. Thanks for the great description of your sister cut. I understand what you mean by tailoring diet. Why was your sister taking dex?

To cut the estrogen.... It turned her legs around in almost 10 days.

[almostgone]

FFS AG when do you not work. If it wasn't for you that place would be closed down.

LOL, you made an overseas call to my wife, didn't you? She said literally the same thing. Seriously, I would like to cut back to 6 days 1 week and work 5 days the next. Got soooo much stuff that need to be done at home and miss spending more time with the wife, the beast, and my weights.

[kelkel]

Yes I've gotten down to about 6% before but was not trying to minimize muscle tissue loss and wasn't training legs. It was about 9-10 years ago before I got into the lifestyle.

I'm doing fine in just a calorie deficit. Have some gw and 9009 coming next week hopefully that helps.

My main issue is cardio runing leg day. If I stay with incline treadmill walking I know things will fine. I just prefer higher intensity to burn more calories. I guess we can't have it all.

Thanks for the great description of your sister cut. I understand what you mean by tailoring diet.

Why was your sister taking dex?

Do you have a show or comp of some sort coming up?


ps: I can give you a much better description of Haz's sister if you need one.....

[numbere]

Do you have a show or comp of some sort coming up?


ps: I can give you a much better description of Haz's sister if you need one.....

No show or comp.

I cut for the summer around this time every year.

I started lower than I usually do so thought why not cut for the same amount of time and take it to the limit.

Do you think it's a waste if I'm not competing?

[almostgone]

Ok, going to get this part made and see if I can the fvck out of here before something else shoots the crapper.

[Hazard]

Do you have a show or comp of some sort coming up? ps: I can give you a much better description of Haz's brother if you need one.....

^^^^ fixed ^^^^

[Mp859]

Yes I've gotten down to about 6% before but was not trying to minimize muscle tissue loss and wasn't training legs. It was about 9-10 years ago before I got into the lifestyle. I'm doing fine in just a calorie deficit. Have some gw and 9009 coming next week hopefully that helps. My main issue is cardio runing leg day. If I stay with incline treadmill walking I know things will fine. I just prefer higher intensity to burn more calories. I guess we can't have it all. Thanks for the great description of your sister cut. I understand what you mean by tailoring diet. Why was your sister taking dex?

do fasted cardio and cardio post workout everyday. On leg day do fasted in the morning only.

[marcus300]

So I heard this is where I have come to get big.

I'm on a cut and my leg workouts have been suffering because of cardio.

I have no issues getting to 10% on diet alone, but I'm trying to hit the mythical 5% in the next 17 days.

I usually do wind sprints on a recumbent bike because they seem to burn the most amount of calories per time.

What kind of cardio do you guys do on a cut that minimally interferes with your legs days?

You heard right this is the place for big boys

I would stay away from any cardio on leg day what uses your legs IMHO, do some of those rope pulley's which is purely upper body or even rows but concentrate on the pulling with the arms and back rather than legs. Or simply miss cardio on leg days and shorten your rest periods between sets and depending on what your doing in the session the whole leg workout can be like a cardio session anyway.

[marcus300]

Session yesterday was just biceps and forearms

Because ive got a bit of time to my self and training will be daily for a few days now ive cut things up and made sure I destroy each muscle.

Biceps was insane and the pain I feel now is beautiful and they still feel pumped

It was HIT all the way except for forearms.

[marcus300]

Nope insane week. Dug and drilled concrete all day Thursday. Billionaire home owner came today and be-littled the foreman for 10 minutes because the house isnt ready. Makes me happy she will burn in the end. Thanks for caring pal

I'd love to see the pictures of the house once you finish it mate

[almostgone]

Hope you guys don't mind, but this looks to be somewhat interesting. Mainly the physio therapy @ beginning.

https://youtu.be/WjXuAivrFYM

Edit: Shaw has tremendous flexibility, IMO.

The second link is more of a general Q&A, but I always enjoy the strength athletic applications because some of their tips and tricks apply to heavy training/HIT.

https://youtu.be/S9984iGqVfA

Just finished up the last job here at work and should be headed home here in a bit.

Y'allet me know if the videos detract from the thread and I'll abstain.

[numbere]

Shaw has tremendous flexibility, IMO.

Wow he is really flexible for a big guy, but I'd like to see how flexible that masseuse can be.

[NACH3]

Watching Shaw is ridiculous... I believe he was a basketball player in college, too! Very agile especially for as big as he is!

Hope you guys don't mind, but this looks to be somewhat interesting. Mainly the physio therapy @ beginning.

https://youtu.be/WjXuAivrFYM

Edit: Shaw has tremendous flexibility, IMO.

The second link is more of a general Q&A, but I always enjoy the strength athletic applications because some of their tips and tricks apply to heavy training/HIT.

https://youtu.be/S9984iGqVfA

Just finished up the last job here at work and should be headed home here in a bit.

Y'allet me know if the videos detract from the thread and I'll abstain.

[GirlyGymRat]

1 hr fasted cardio

[NACH3]

K

Session yesterday was just biceps and forearms

Because ive got a bit of time to my self and training will be daily for a few days now ive cut things up and made sure I destroy each muscle.

Biceps was insane and the pain I feel now is beautiful and they still feel pumped

It was HIT all the way except for forearms.

Did you split up bis and tris?? I know you do if you've got some extra time...if you really wanted to do 'more' damage in tearing them down(though I think your gtg)

[marcus300]

yeah I have been doing and the results have been good, bigger and thick lower biceps and peak had started to grow bigger, and forearms are out of control

[NACH3]

yeah I have been doing and the results have been good, bigger and thick lower biceps and peak had started to grow bigger, and forearms are out of control

Fvkin awesome mate!! Great to hear!

One thing I noticed once I started to really hit my peaks and brachialis mine also have thickened from bottom up!

Cheers Big Man!

[BG]

I saw my sister drop 7lbs a week for a few weeks when she did her first show. She came in super lean. 75mcg t3, 20mg var, .25mg Adex.

She would go from all egg white days to all fish days. Her coach had to figure out what metabolized the best, what bloated her, how carbs affected her. Once everything was perfectly dialed in she made huge huge strides.

My point here is that your diet can be great but there may be some things you can tweak or change to net that extra few % of BF.

All fish w/asparagus was what worked for me. Now just for my normal diet I switch out steak with fish. I eat steak 3 times ew and think its was to much. So every other week its 3 days steak then the next week 3 days fish. I feel and look much better.

[BG]

Do you think it's a waste if I'm not competing?

I dont, its always good to get your bf into single digits every year. This way with age you can realize how your body is changing. I didnt drop it that low for the past 4 years and now Im having a difficult time getting below 12%. Its got to do with my diet dedication for sure, but before turning 40 it was much easier. If I had dropped it the year before it wouldnt be a problem, but now Im stuck.

[Hazard]

All fish w/asparagus was what worked for me. Now just for my normal diet I switch out steak with fish. I eat steak 3 times ew and think its was to much. So every other week its 3 days steak then the next week 3 days fish. I feel and look much better.

I try to eat beef 3x a week now..... Otherwise I eat chicken exclusively. I hate fish.....

[GirlyGymRat]

I admire ppl who can get to single digits.

[NACH3]

All fish w/asparagus was what worked for me. Now just for my normal diet I switch out steak with fish. I eat steak 3 times ew and think its was to much. So every other week its 3 days steak then the next week 3 days fish. I feel and look much better.

I'm doing a lot more beef atm - and i feel it's slowing my GI track down(even with mag chelated/& probiotics)... But fish & chicken is my other food(P) choices

[numbere]

I admire ppl who can get to single digits.

It just requires some lucky genetics and the ability to say "no thanks" to just about everything lol.

[BG]

I try to eat beef 3x a week now..... Otherwise I eat chicken exclusively. I hate fish.....

Ya I still eat chicken everyday, sometimes twice. I start to have digestive issues when I eat tons of beef. I still eat it 3 times a week, but sometime counting chopped beef Im at 6-7 times. Cant be good lol.

[Mp859]

It just requires some lucky genetics and the ability to say "no thanks" to just about everything lol.

Genetics may help but everyone can get that low. You just have to have the willpower.

[BG]

I'm doing a lot more beef atm - and i feel it's slowing my GI track down(even with mag chelated/& probiotics)... But fish & chicken is my other food(P) choices

Agreed, it gets to me, I feel good on my fish weeks

[BG]

I try to eat beef 3x a week now..... Otherwise I eat chicken exclusively. I hate fish.....

Fish I feel is the best protein available, it really makes a difference. You should try to find a way to eat it.

[Sfla80]

Fish I feel is the best protein available, it really makes a difference. You should try to find a way to eat it.

Typical types of fish do you eat bg??

The normal ie: tuna, tilapia salmon?

[Proximal]

Just finished hurting my delts, but damn the gym was slammed! Speaking of fish, gonna have some killer wild Canadian Salmon in a moment. Happy Memorial Day folks!

[IronClydes]

So I've been following Marcus's HIT training and workout templates for a couple years now with good results. However, I've been running into a deadend growing my lat width and back thickness.

Any recommendations? My back shot is below:

Attachment 163681

For reference, I just started a 20 week EQ/NPP/Test C cycle. I know there are better compounds out there, but I wanted to give this stack a try.

Thanks fellas.

[almostgone]

Ya I still eat chicken everyday, sometimes twice. I start to have digestive issues when I eat tons of beef. I still eat it 3 times a week, but sometime counting chopped beef Im at 6-7 times. Cant be good lol.

I've cut back on beef slightly and am eating more chicken. My gut can generally process it as long as I keep up the plain Greek yogurt intake, but I'm tinkering around to see if it will help any with hematocrit. I was eating flank steak, 90/10 ground, and roast almost every meal.

[almostgone]

Fish I feel is the best protein available, it really makes a difference. You should try to find a way to eat it.

I've been eating more canned salmon, but need some good recipes to tolerate fish. If I even think of lemon pepper tilapia, I have the urge to hurl.

[almostgone]

Drinking a shake then off to the shop before work.

[Sfla80]

So I've been following Marcus's HIT training and workout templates for a couple years now with good results. However, I've been running into a deadend growing my lat width and back thickness.

Any recommendations? My back shot is below:

<img src="http://forums.steroid .com/attachment.php?attachmentid=163681"/>

For reference, I just started a 20 week EQ/NPP/Test C cycle. I know there are better compounds out there, but I wanted to give this stack a try.

Thanks fellas.

I'll let Marcus, kel, nach and others chime in....but this thread has helped my back dramatically.

ROWS first and for most.

Thickness best movement is old school tbars (thanks kel).

Maybe post up a typical back day routine for u and will help some critique it

[Sfla80]

I've been eating more canned salmon, but need some good recipes to tolerate fish. If I even think of lemon pepper tilapia, I have the urge to hurl.

Freaking hate tilapaia. ..would rather eat canned tuna everyday lol.

But I did used to wrap in tin foil. Fish, onions, peppers, couple lemon or lime wheels. Herbs if u want. Throw in oven like that. Kinda steams all things together

Papillote is the term. Basically wrapped in parchment and the server is suppose to open table side with two forks.

[Hazard]

Ya I still eat chicken everyday, sometimes twice. I start to have digestive issues when I eat tons of beef. I still eat it 3 times a week, but sometime counting chopped beef Im at 6-7 times. Cant be good lol.

I was counting chopped beef lol. I'll Have sirloin usually once or twice a week and chopped twice.

[Proximal]

Personally grill everything, including fish. Do you guys have Costco? Nice pre-cut frozen salmon & tuna filets at a reasonable cost.

[Hazard]

Personally grill everything, including fish. Do you guys have Costco? Nice pre-cut frozen salmon & tuna filets at a reasonable cost.

also cheap frozen chicken breast