Lean gains, "IF" bulking log

[smileybeast]

Hey guys, I am a young fitness freak with the goal to put on 6 kg of muscle the next year!

21 years old, 188 cm, 75 Kg today and bodyfat % is 8-10 while bulking.

I have already changed my body composition completely the last 6 months where I have taken my work out and nutrition serious.

I train natural atm. but maybe I will do my first cycle in a year or 2, if I need it to achieve my goals!

I am doing the "IF" lean gains diet together with my friend, mentor and personal trainer.. who has taught me everything he knew and now we are trying to make even more small changes to improve our workout rutine and diet.

My workout rutine is a 4-split bodybuilding program.. where we aim to hit every muscle group twice every 8th day.

At the moment we are doing 5 sets 8 reps where we it the reps to forced on each set for 1½ month and then we do 8 sets 8 reps for another 1½ month.

Chest and tricpes -> Bench press, Incline dumbbell press Chest machine press, tricpes pulldown
Back and Bicpes -> Chin ups, rows, lat pulldown, one arm dumbbell rows, bent over rows( only 2 drops sets), biceps curls
Shoulders, tricpes and abs -> Seated Military dumbell press, lateral raises, back shoulder exercise, military press, tricpes pulldown, evil wheel and leg raises.
Legs and Biceps -> Hack squat, calf press standing and seated (Supetset), lying leg curls, leg extentions (isolated), biceps curls

I also do cardio + abs and back extentions 2 times a week and extra cardio other days if I want to.

I am always dieting and it gives me structure on my life.. Normally I cook all my meals once every two weeks so I don't have to spend all my time in the kitchen

I do intermittend fasting every day, this leads to that I only eat post work out.

Nutrition plan 2 PM
Water and sometimes caffeine pre work out.

Meal 1 4 PM
Smoothie: Blueberries, 100 g Raspberries, 5 Dl Applejuice and 4x 500mg tablets Creatine Ethyl Ester Kcal: 208
20 min after I take my:
Shake: Whey protein 75 g, 6 Dl organic milk Kcal: 682

Meal 2 5.30 PM
Beef 300g, Brocolli, 200g, Carrots, 200g, Red pepper 50g Kcal: 770

Meal 3 (snack) 7 PM
Almonds 50g Hazel nuts 50g dark chocolate 50g Kcal 865

Meal 4 8 PM
Chicken breast 250g, Brocolli 200g, Cottage cheese 50g Kcal 450

Meal 5 9 PM
6 whole eggs, 100g Bacon Kcal 695

Sleep around 10.30 PM

Total Calories: 3670 Kcal
Protein intake is around 250g daily.

I also focus on my micro nutriants: Where I take multivitamin and b12 with the first meal, Vitamin C 1500 mg, taurine and Selenium (2nd meal), Cod liver oil (3rd meal), Zink, Magnesium and taurine (5th meal)

I have cheat meals if I go out with friends, GF and family, but thats okay when I am fasting 14 to 16 hours every day and train this hard I can keep the gains coming and my BF low

I appreciate comments, feedback and questions, thank you and have a nice day!

[Provita]

I have cheat meals if I go out with friends, GF and family, but thats okay when I am fasting 14 to 16 hours every day and train this hard I can keep the gains coming and my BF low

I don't know how people can do that. But hats off...

[--->>405<<---]

Total Calories: 3670 Kcal
Protein intake is around 250g daily.

3670cals
protein = 250g

what about carbs and fat?? how many grams total?

u got a current pic??

also u said u already completely changed ur body composition?? what were ur beginning stats? u got a beginning pic as well?

[Soar]

If there's anyone you wanna take advice from for IF its 405, you'll learn allot!

[cj111]

You only eat post workout? I don't know a lot about IF but from the guy that started the whole thing he was not preaching that you shouldn't eat before you work out.

[smileybeast]

I don't know how people can do that. But hats off...

Thank you, it took me about 2 weeks to get used to it, I was hungry all the time and feeling bad.. but at that point I was just eating "normally" while on IF, you really have to get in some proper meals in your eating window

The lean gains lifestyle is totally a part of my life now.. and I never have a day where I don't fast.. even when I have an off day from training I still do it!! If you have any questions you are welcome to ask, else I will be writing more here in the log and I will share my experience and progress with you guys

[smileybeast]

3670cals
protein = 250g

what about carbs and fat?? how many grams total?

u got a current pic??

also u said u already completely changed ur body composition?? what were ur beginning stats? u got a beginning pic as well?

Hey champ, I have not calculated carbs and fats, but will do it now and post it here aswell.. I get most of my carbs in my smoothie shake.. and the rest is from veggies.. then I turn to protein and fat meals to get on my body back into a fat burning stage

I have picture from 6 months ago (before I started training and eating like this) and my friend took pictures of me today.. he says im 8 % body fat now.. I will be posting the pictures as soon as possible!

405: I read some of your log aswell and sounds awesome that you are doing the fasts aswell... and very into it.. looking forward to follow your progress

[smileybeast]

You only eat post workout? I don't know a lot about IF but from the guy that started the whole thing he was not preaching that you shouldn't eat before you work out.

You are right about that, the leangains guy.. he took BCAA's pre workout.. The amino acids will most likely also affect the insulin level.. and what I am interested in is a huge insulin spike from my smoothie shake post workout and just get the creatine, vitamins and protein straight to the muscles!!

I have also tried eating eggs and bacon a couple of hours pre workout, because it is fats and protein it shouldn't affect the insulin levels that much.. but that stuff didn't really do it for me.. I prefer fasting, training hard and eating like an animal.

Me and my workout body are going to buy a glucose meter (or whatever you call it in english) to test our insulin levels to check insulin levels during the day, under the workout, with the spikes and other stuff like that.. to improve the way we do it and get new ideas

It really do makes my life easier since I don't have to focus on all the small meals

[cj111]

He also had 25% of his daily food pre work out 2 hours prior if I remember correctly. I could be wrong I just skimmed his site

[cj111]

Also his idea is based around eating more carbs than protein, you are eating absolutely not carbs?

[--->>405<<---]

He also had 25% of his daily food pre work out 2 hours prior if I remember correctly. I could be wrong I just skimmed his site

i think i remember this as well. also IMO pre workout carbs are very important. as a matter of fact IMO they are more beneficial than PWO carbs especially as it relates to cutting. i ran a good alternate day fasting diet where the only carbs i ate were pre workout. i was able to cut into single digit bf (sub 10%) from 13% in 8 weeks with no loss in LBM and actually gained some strength if memory serves correctly.

now im not saying IF cant be done without pre workout carbs, im just saying IMO ur training is not gonna be as productive. if u have carbs already present in ur system, then u will also have circulating insulin and fuel to start the recovery process immediately PWO, not to mention the energy from dietary carbs in the form of blood glucose..

just my opinion..

[smileybeast]

Hey guys now I calculated everything in my diet program, if you have questions please ask and every feedback is very appreciated, thank you!
Total:3597 Kcal Protein: 252,3g Carbs: 160g Fats:162,5g




Blueberries 100g: 48 Kcal 0,7 g 12g
Raspberries 100g: 54 Kcal 1,4g 11,3g
Apple juice 6 Dl: 43 Kcal 16g
Whey 2 scoops : 250Kcal 50g 7g 5g
Organic milk 6 Dl: 384Kcal 21g 30g 21g
Total Meal 1; 779 Kcal 73,1g 76,3g 26g

Beef 300g: 660 Kcal 58, 5g 8g
Broccoli 200g: 68 Kcal 1,5g 13g
Carrots 200g: 72 Kcal 0,7g 9g
Red Pepper 50g: 15 Kcal 0,7g 3g
Total meal 2 815 Kcal 61,4g 25g 8g

Almonds 50g: 265 Kcal 11g 15g 20g
Hazel nuts 50g: 300 Kcal 8g 15g 25g
Dark Chocolate 50g:302 Kcal 4,3g 10g 27g
Total meal 3 867 Kcal 23,3g 45g 72g

Chicken breast 250g: 330 Kcal 50g 5g
Broccoli 200g: 68 Kcal 1,5g 13g
Cottage cheese: 52 Kcal 6g 0,7g
Total meal 4 450 Kcal 57,5g 13,7g 5g

6 Whole eggs 300g: 429 Kcal 21g 30g
Bacon 100g: 257 Kcal 16g 21,5g
Total meal 5 686Kcal 37g 51,5g

Total 3597 kcal 252,3g 160g 162,5g

[cj111]

That's a lot of fat and calories for someone of your size, you have a hard time gaining weight? Id eat more carbs and less fat. Hope this all works out for ya

[951thompson]

Hey guys now I calculated everything in my diet program, if you have questions please ask and every feedback is very appreciated, thank you!
Total:3597 Kcal Protein: 252,3g Carbs: 160g Fats:162,5g

Blueberries 100g: 48 Kcal 0,7 g 12g
Raspberries 100g: 54 Kcal 1,4g 11,3g
Apple juice 6 Dl: 43 Kcal 16g
Whey 2 scoops : 250Kcal 50g 7g 5g
Organic milk 6 Dl: 384Kcal 21g 30g 21g
Total Meal 1; 779 Kcal 73,1g 76,3g 26g

Beef 300g: 660 Kcal 58, 5g 8g
Broccoli 200g: 68 Kcal 1,5g 13g
Carrots 200g: 72 Kcal 0,7g 9g
Red Pepper 50g: 15 Kcal 0,7g 3g
Total meal 2 815 Kcal 61,4g 25g 8g

Almonds 50g: 265 Kcal 11g 15g 20g
Hazel nuts 50g: 300 Kcal 8g 15g 25g
Dark Chocolate 50g:302 Kcal 4,3g 10g 27g
Total meal 3 867 Kcal 23,3g 45g 72g

Chicken breast 250g: 330 Kcal 50g 5g
Broccoli 200g: 68 Kcal 1,5g 13g
Cottage cheese: 52 Kcal 6g 0,7g
Total meal 4 450 Kcal 57,5g 13,7g 5g

6 Whole eggs 300g: 429 Kcal 21g 30g
Bacon 100g: 257 Kcal 16g 21,5g
Total meal 5 686Kcal 37g 51,5g

Total 3597 kcal 252,3g 160g 162,5g

If you are following leangains, the protocol is to consume most of your days carbs post workout, 70% of your carbs post workout.
Some might say your fat is abit high, but I actually think that's a good amount if you are bulking, the higher fat with help your body to produce more natural testosterone (which is a good thing)

[smileybeast]

i think i remember this as well. also IMO pre workout carbs are very important. as a matter of fact IMO they are more beneficial than PWO carbs especially as it relates to cutting. i ran a good alternate day fasting diet where the only carbs i ate were pre workout. i was able to cut into single digit bf (sub 10%) from 13% in 8 weeks with no loss in LBM and actually gained some strength if memory serves correctly.

now im not saying IF cant be done without pre workout carbs, im just saying IMO ur training is not gonna be as productive. if u have carbs already present in ur system, then u will also have circulating insulin and fuel to start the recovery process immediately PWO, not to mention the energy from dietary carbs in the form of blood glucose..

just my opinion..

Hmm sounds interesting, but if I get pre work out carbs my insulin will spike already, so I loose the point with my huge insulin spike. And if I get carbs I will be using them as fuel instead of the fat on my body.. I understand you and it may give a minor strengh increase, but the question is if it's worth it?

I know personally if I get any carbs in my fasted stage I will get hungry like an animal immediately, because I affect my insulin level, what do you think about that 405?

The thing I really like about working out fasted is an incredible focus I get aswell.. because I have not affected my insulin level in any kind of way during the day

And btw which carbs do you take pre work? sounds interesting

[smileybeast]

That's a lot of fat and calories for someone of your size, you have a hard time gaining weight? Id eat more carbs and less fat. Hope this all works out for ya

I don't have a hard time gaining weight both muscle and fats I put on quiet easy.. I was a bit fat before I began working out and getting serious with my nutrition
Thank you for your suggestion mate, really appreciated!!
I do eat more carbs some days.. when I go to my parents house or have a nice cheat day with my GF!! and these days I try to cut down the fat and that works well for me to

If you are following leangains, the protocol is to consume most of your days carbs post workout, 70% of your carbs post workout.
Some might say your fat is abit high, but I actually think that's a good amount if you are bulking, the higher fat with help your body to produce more natural testosterone (which is a good thing)

Thank you! Yes the fat is to get my natural testosterone as high as posbile, thats why I end the day with my eggs and bacon.. I also take zink, taurine and magnesium before bed.. and I do feel it helps with my sleep even though I was already sleeping like a baby before

I try to sleep before 11 PM on the most days and to get my 8 hours for max natural testosterone and growth hormone release.
My eggs are organic as well btw to get all the good healthy vitamins and animal fat my body needs to keep testosterone levels high..

[--->>405<<---]

Hmm sounds interesting, but if I get pre work out carbs my insulin will spike already, so I loose the point with my huge insulin spike. And if I get carbs I will be using them as fuel instead of the fat on my body.. I understand you and it may give a minor strengh increase, but the question is if it's worth it?

I know personally if I get any carbs in my fasted stage I will get hungry like an animal immediately, because I affect my insulin level, what do you think about that 405?

The thing I really like about working out fasted is an incredible focus I get aswell.. because I have not affected my insulin level in any kind of way during the day

And btw which carbs do you take pre work? sounds interesting

im not suggesting u abandon ur protocol by any means, just giving u my perspective. i also did not use leangains or IF, but ADF (alternate day fasting).. martin berkhan definitely is a smart mofo and far be it for me to question what he says..

i moreso posted what i did just to give u a difft perspective and maybe an idea for something in the future. i suggest u go with what u have as i think u will do well as long as u do it the way it was intended and have good compliance..

my pre workout carbs range from oats to capn crunch cereal..

one thing u will learn about diet: there are a bunch of difft methods and most of them are very effective on someone! the key is finding out what is effective on you! once u do this u can then play with the others if u like or stick with what works..

[Provita]

Hmm sounds interesting, but if I get pre work out carbs my insulin will spike already, so I loose the point with my huge insulin spike. And if I get carbs I will be using them as fuel instead of the fat on my body.. I understand you and it may give a minor strengh increase, but the question is if it's worth it?

I know personally if I get any carbs in my fasted stage I will get hungry like an animal immediately, because I affect my insulin level, what do you think about that 405?

The thing I really like about working out fasted is an incredible focus I get aswell.. because I have not affected my insulin level in any kind of way during the day

And btw which carbs do you take pre work? sounds interesting

I have tried the no carb before training and it sucked. I had no energy in the gym, and did not get any good results from it. But that is just my exp.

And if you train at a high intensity, your body will barely touch the fat, if it does at all. Energy from fat is released too slow for a high intensity workout.

I take it you take a pre workout?

[smileybeast]

im not suggesting u abandon ur protocol by any means, just giving u my perspective. i also did not use leangains or IF, but ADF (alternate day fasting).. martin berkhan definitely is a smart mofo and far be it for me to question what he says..

i moreso posted what i did just to give u a difft perspective and maybe an idea for something in the future. i suggest u go with what u have as i think u will do well as long as u do it the way it was intended and have good compliance..

my pre workout carbs range from oats to capn crunch cereal..

one thing u will learn about diet: there are a bunch of difft methods and most of them are very effective on someone! the key is finding out what is effective on you! once u do this u can then play with the others if u like or stick with what works..

I like your perspective and I may try it soon to see how it works for me.. The "problem" for me is the fact that I am very insulin sensitive, which makes me hungry immediately after I eat anything high in carbs and then I just want to sleep ;D

I have tried eating brown rice, pasta and oats with my meals and that didn't make it for me.. because I had to sleep after my meals..
With the higher fat intake and carbs from fruits and veggies I don't get tired after my meals any more I just feel good

I think you are a cool guy 405.. and if you have any questions about IF I will be glad to assist you aswell on your journey (if I can)

You are right about the key is findng out what is the most effective for me.. and that's also why I decied to start being active here on the forum.. Even though I train in a hardcore gym.. most people don't care that much about there rutines and diets.. and I want to discuss stuff with other likeminded individuals looking for progress and succes

May I ask the question if you have any diet books or some articles that have inspired you, then I would be happy to read them?

[951thompson]

I don't have a hard time gaining weight both muscle and fats I put on quiet easy.. I was a bit fat before I began working out and getting serious with my nutrition
Thank you for your suggestion mate, really appreciated!!
I do eat more carbs some days.. when I go to my parents house or have a nice cheat day with my GF!! and these days I try to cut down the fat and that works well for me to

Thank you! Yes the fat is to get my natural testosterone as high as posbile, thats why I end the day with my eggs and bacon.. I also take zink, taurine and magnesium before bed.. and I do feel it helps with my sleep even though I was already sleeping like a baby before

I try to sleep before 11 PM on the most days and to get my 8 hours for max natural testosterone and growth hormone release.
My eggs are organic as well btw to get all the good healthy vitamins and animal fat my body needs to keep testosterone levels high..

An important point if you are following leangains is to consume most of your carbs straight after your workout on training days.
If you are looking to boost your hormones, you want to be doing the 2 main heavy compound movements, squats and deadlifts are the two most anabolic exercises, doing heavy loads will rises your hormones though the roof. I notice you don't do deadlifts, I recommend you do. Squats and deadlifts are the two most important exercises for building mass imo. If there is two exercises you should pay close attention to, its those.

[smileybeast]

I have tried the no carb before training and it sucked. I had no energy in the gym, and did not get any good results from it. But that is just my exp.

And if you train at a high intensity, your body will barely touch the fat, if it does at all. Energy from fat is released too slow for a high intensity workout.

I take it you take a pre workout?

Yes no carb diets sucks, I totally agree with you.. that's why I get my fruit smoothie post work out and that really makes it for me

The nuts and dark chocolate is an awesome snack and it gives me life quality even.. it helps me to keep the diet as a lifestyle with out any problem, im just feeling good living the life

You are right about high intensity doesn't burn fat it uses the glykogen stored in the liver.. but when the body is in a fasted stage I burn fat all the day even when im not working out..

When I do cardio on my workout days I do 45- 1 hour low intensity to burn fat, because I need the glykogen for the work out in the after noon.

Fasted cardio + fasted work out the same day is not a problem at all.. it doesn't affect my work out in any negative way if I have done the cardio 4-8 hours before workout.

I was used to take 200 mg caffeine tab pre work out, but I don't use any pre work out atm.

The caffeine may sometimes give me an energy burst in the beginning, but I don't really feel it that much anymore.. I still do recommend it as pre work out.. Just taking a couple of weeks break and then I will take it if I feel low on energy

[smileybeast]

An important point if you are following leangains is to consume most of your carbs straight after your workout on training days.
If you are looking to boost your hormones, you want to be doing the 2 main heavy compound movements, squats and deadlifts are the two most anabolic exercises, doing heavy loads will rises your hormones though the roof. I notice you don't do deadlifts, I recommend you do. Squats and deadlifts are the two most important exercises for building mass imo. If there is two exercises you should pay close attention to, its those.

I do squat sometimes, but I prefer hacksquat atm. I switch between them once in a while

Yes I don't deadlift, I know it's an awesome exercise.. but there is a lot of risk involved with it aswell. In my gym a lot of people get problems with their back because of it..

I want to develop my body as a bodybuilder and so I focus most on my rows and pull downs to work on my V-form.

I will consider doing deadlifts again maybe in 3 month and see if it works better for me next time, thank you!

I have only been working out serious in 6 months and I don't want to take any risks with the deadlifts atm. I know a lot of people love them.. but my workout body and I want to focus on more rows and chin ups instead atm.

[951thompson]

I do squat sometimes, but I prefer hacksquat atm. I switch between them once in a while

Yes I don't deadlift, I know it's an awesome exercise.. but there is a lot of risk involved with it aswell. In my gym a lot of people get problems with their back because of it.. and I have never really spend time on them either..

I want to develop my body as a bodybuilder and so I focus most on my rows and pull downs to work on my V-form.

I will consider doing deadlifts again maybe in 3 month and see if it works better for me next time, thank you!

If you go on YouTube and learn the correct form you shouldn't have any problems. Your back won't develop properly if you don't work your lower back, because all the back muscles work together, deadlifts don't just work your lower back, it works the whole of your back. Deadlifts will give you a thick wider back, but also deadlifts work your whole body. I know squats and deadlifts are'nt pleasant to do when you haven't done them much before, but there are essential. Give it time you will learn to love doing them.
Do some research into compound movements, the benefits are endless.

[cj111]

Deadlifts work your quads,hams,traps,lower back, upper back....
If you could pick ONE back exercise, it should be dead lifts. I seriously encourage you to include them in your routine. If I could do one exercise only , it would be deads.

[smileybeast]

If you go on YouTube and learn the correct form you shouldn't have any problems. Your back won't develop properly if you don't work your lower back, because all the back muscles work together, deadlifts don't just work your lower back, it works the whole of your back. Deadlifts will give you a thick wider back, but also deadlifts work your whole body. I know squats and deadlifts are'nt pleasant to do when you haven't done them much before, but there are essential. Give it time you will learn to love doing them.
Do some research into compound movements, the benefits are endless.

Thank you for your feedback, I will do some more learning on them from youtube and reading and I will start practicing them on my back days

Just with light weight until my back develops and I need to learn them!!

My back training is already 2,5 hours long and I don't want to cut anything out of it.. but I will make it work with the deads too

[951thompson]

Thank you for your feedback, I will do some more learning on them from youtube and reading and I will start practicing them on my back days

Just with light weight until my back develops and I need to learn them!!

My back training is already 2,5 hours long and I don't want to cut anything out of it.. but I will make it work with the deads too

2 and a half hours is way too long to be working just one muscle group, you should be done in the gym after a hour tops.
You should look into getting a workout plan, do some searching on the net. Check out baselines workout plan in the training section of the forum. It's a good routine.

I will bump it for you

[cj111]

How the **** do you train for 2.5 hours, explain please.

[Provita]

How the **** do you train for 2.5 hours, explain please.

At a very low intensity, to burn fat . Naaah... Just kidding, but I'm with you. I totally destroy my back in 45min.

[smileybeast]

I train as hard as possible and go with the heaviest weight I can do my reps with.

I always train together with my training parthner and friend who is also a personal trainer, who knows the bodys limits pretty good.


But what we do is we train to forced reps never muscle failure. This means that we always spot each other and help each other out on the last rep if it's required.

When you have trained with the same good parther for a long time things get easier and everything just rock and rolls!
Because you feel very secure and can take a bit of risks while progressive training.. because your parther is there for you.. if the weight gets too heavy or anything happens..


We follow a bodybuilding training program where we do 5 reps for 8 sets for 1½ month and the we do 8 reps 8 sets for another 1½ month. We always hit the weights as hard as possible, so it is not like the "normal" german volume where you begin with low weights.. We just do 2 warm up sets and straight to the heaviest weight we can do the 5 or 8 reps with.

It really does work out for us and I will tell more about it later when I got the time and post pictures of my progress aswell for you guys..

But 2,5 hrs is absolute max and thats only on our back training

[951thompson]

I train as hard as possible and go with the heaviest weight I can do my reps with.

I always train together with my training parthner and friend who is also a personal trainer, who knows the bodys limits pretty good.

But what we do is we train to forced reps never muscle failure. This means that we always spot each other and help each other out on the last rep if it's required.

When you have trained with the same good parther for a long time things get easier and everything just rock and rolls!
Because you feel very secure and can take a bit of risks while progressive training.. because your parther is there for you.. if the weight gets too heavy or anything happens..

We follow a bodybuilding training program where we do 5 reps for 8 sets for 1½ month and the we do 8 reps 8 sets for another 1½ month. We always hit the weights as hard as possible, so it is not like the "normal" german volume where you begin with low weights.. We just do 2 warm up sets and straight to the heaviest weight we can do the 5 or 8 reps with.

It really does work out for us and I will tell more about it later when I got the time and post pictures of my progress aswell for you guys..

But 2,5 hrs is absolute max and thats only on our back training

Sounds good, if there is 3 of you it will take abit longer, so no sweat, sounds like you have your shit together.
I highly recommend you ad deadlifts and squat to your routine, then it sounds like you have a decent plan.

Tho do check out baselines workout plan (which is in the workout section of the forum) it was designed by one of the best strength and conditioning coaches in the world.

[cj111]

But 2,5 hrs is absolute max and thats only on our back training

Its still to long, even for "back" training, bottom line 2.5 hours is counter productive, and you don't do deads ever. You should look into a new routine

[951thompson]

Its still to long, even for "back" training, bottom line 2.5 hours is counter productive, and you don't do deads ever. You should look into a new routine

Yeah I agree, is too long really, but if they're having fun hanging out, what the hell lol really op you should be aiming to be in and out in a hour.

[smileybeast]

Yeah I agree, is too long really, but if they're having fun hanging out, what the hell lol really op you should be aiming to be in and out in a hour.

You have to feel good with what you do and we train as hard as possible and like doing as much work in the gym as we possible can (without doing too much). 2-2,5 hrs workouts are fine for us 3 hrs is too much for us with out anabolics

We tried 10x10 on a back training and it too just over 3 hrs it was insane.. my back and arms where burning all the time and the pump was sick. But if we want to keep on doing that kind of training we would need to put in more rest days.

[krugerr]

I agree, I sometimes train with my Brother/Father as a 3, and it still only takes 1.5 hours to complete a workout. 2.5hours, I cant even imagine working out for that long. Unless you're all having insane rest periods, I think you probably are doing too much in that time.

[cj111]

3 hrs is too much for us with out anabolics

3hrs would be to much with anabolcs

[krugerr]

3hrs would be to much with anabolcs

Fair point, I usually drink 1.5 litres during a 45min workout, by the end of it Im rather hungry too, I just cant contemplate a 3hour workout, I dont think I have ever done more than 2 hours, including Cardio.

If I kept up with my water intake Id be on like, 6 litres :P, I use my water to regulate my rest periods, I take a few really slow sips and hold it in my mouth to slow my breathing.

If 3 hours works for you, then great, I just think you should probably take a look at HIT, you could achieve so much more in a shorter period.

[smileybeast]

Fair point, I usually drink 1.5 litres during a 45min workout, by the end of it Im rather hungry too, I just cant contemplate a 3hour workout, I dont think I have ever done more than 2 hours, including Cardio.

If I kept up with my water intake Id be on like, 6 litres :P, I use my water to regulate my rest periods, I take a few really slow sips and hold it in my mouth to slow my breathing.

If 3 hours works for you, then great, I just think you should probably take a look at HIT, you could achieve so much more in a shorter period.

Cool I will look at HIT, but I like long intensive work outs most of the time 1 hour doesn't do it for me.. 1,5 hrs is good but 2 hrs is perfect for me. I am having a good time with it aswell and since I have only been training seriously with weights for 6 months im still learning more on my form very time and it feels great!! To be moving forward and developing in strenght, volume aswell!!

[smileybeast]

Hey guys I promised to upload some photos of my transformation so far following this workout rutine and combined with my "IF" diet..

I made good muscle gains and lost most of my fat.

I did bulk for 2 months then I did a 2 months cut and have now been bulking for a month and took these new pictures.

What do you think? Got something in mind I need to work more on or anything?

Feel free to give me your opinion, thank you!

The next 6 months the gains will start being even better because my body has developed to be able to train heavy for long times every day!!! Im excited to go to the gym again tomorrow for chest and triceps

And if you got any questions about how I run my training and diet program im more than happy to answer you

Have a nice day and make the gains be with you!!

[951thompson]

<img src="http://forums.steroid .com/attachment.php?attachmentid=136354"/><img src="http://forums.steroid.com/attachment.php?attachmentid=136355"/><img src="http://forums.steroid.com/attachment.php?attachmentid=136356"/><img src="http://forums.steroid.com/attachment.php?attachmentid=136357"/>

Hey guys I promised to upload some photos of my transformation so far following this workout rutine and combined with my "IF" diet..

I made good muscle gains and lost most of my fat.

I did bulk for 2 months then I did a 2 months cut and have now been bulking for a month and took these new pictures.

What do you think? Got something in mind I need to work more on or anything?

Feel free to give me your opinion, thank you!

The next 6 months the gains will start being even better because my body has developed to be able to train heavy for long times every day!!! Im excited to go to the gym again tomorrow for chest and triceps

And if you got any questions about how I run my training and diet program im more than happy to answer you

Have a nice day and make the gains be with you!!

Nice work,Your doing well mate, keep it up

[cj111]

Good transformation, just curious, why so many ?