me....

**scriptfactory** · 10-15-2006, 01:22 AM

Originally Posted by audis4

no worries, everyones giving me there honest imput and I really do appreciate that! I will be keeping closer tabs to my diet and up the cardio to at least 3 days a week for 30 minutes. I will do a serious cutter after my bulk and get down to 10% or lower! Thanks again for the honesty guys.

Awesome attitude, man! Much respect. Keep us posted.

**audis4** · 10-15-2006, 02:41 AM

Originally Posted by scriptfactory

Awesome attitude, man! Much respect. Keep us posted.

Will do! I tweaked my diet a bit tonight and I'm starting up cardio again tomorrow so I'll see where this lands me. Thanks again guys for the helpful input.

**bruno_muscle_power** · 10-15-2006, 07:58 AM

To Be Honest ,i,m Still Amazed About The 130lb Dumbell Presses

**daytrader** · 10-15-2006, 09:08 AM

Originally Posted by audis4

no worries, everyones giving me there honest imput and I really do appreciate that! I will be keeping closer tabs to my diet and up the cardio to at least 3 days a week for 30 minutes. I will do a serious cutter after my bulk and get down to 10% or lower! Thanks again for the honesty guys.

heres one of the problems IMO... i disagree with the serious bulking than cutting... thatll get ya back to square 1!..just got done doing that last year personally...not a good idea... especially since your natty(im assuming) like me.. You dont compete.. so why not just shoot for QUALITY gains 24/7/365... keep a strict/clean diet year round... tweak it here and there... but i know for myself, when i was "bulking" it was an excuse to follow an unregimented diet

**IBdmfkr** · 10-15-2006, 09:11 AM

IMO Veggies are a must in a well-rounded diet.. I'll get atleast 3-5cups/day while bulking and more when cutting.

Audi, with your LBM 4K calories is much too high.. I don't even eat that much while bulking and I am consistantly adding LBM in my offseason and keeping my bodyfat low, and this is with no cardio.
With your build and LBM I'd say start with 2800 and work your way up slowly over a months time until you find your maintenance. Ppl on these boards way overshoot their caloric needs, therefore most of them are pretty fat and out of shape. It doesn't take fat to build muscle, not sure how that myth came about.

***Narkissos*** · 10-15-2006, 09:59 AM

Veggies...bah

**IBdmfkr** · 10-15-2006, 10:38 AM

lmao! your just a carnivore.

**Columbus** · 10-15-2006, 10:40 AM

Damn Audi.....Getting absolutley SLAMMED when most don't ahve the balls to post pics. Although I do agree with many of the posters, you are definately +15% and need to first work on getting the fat under control.

Not sure that I'd slam anyone else's diet anymore.....

However, the numbers you posted are quit impressive (what about squats????) I need to see a few of those lifts for a complete stamp, but no matter...good luck and keep hittn it hard!

**chuck89gt5.0** · 10-15-2006, 10:43 AM

I have always been heavier (235-245) like you, I thought I was hot shit walking around all big and powerful cause I weighed alot. Now that I am lean, I look back and realized I was kinda a fat ass. You will look and feel so much better once you get your bf down to around 10%

**timtim** · 10-15-2006, 10:44 AM

heres one of the problems IMO... i disagree with the serious bulking than cutting... thatll get ya back to square 1!..

not really. if you want to get big and do it naturally, there must be a specific time set aside for growth and expansion. this cant be adequately done with a strict year round diet. in my experience, i had to take a good 2 years of my time to build what was there and that did mean some fat. your not going to push your structure to grow without time alloted for it. this is my experience and it worked. theres alot to be said about deep, dense muscle tissue but it doesnt grow easy on low calories.

i dont practice this anymore because like i said i accomplished what i wanted by it and i did it naturally at the time.

for a beginner with a novice physique i dont think its a great idea, the lean diet would be better. i just have experience and believe that bulking done right at the right time is very beneficial to enhancing structural growth.

**SnaX** · 10-15-2006, 01:47 PM

I like this thread! You all are getting along so nicely. I'm going to call my mom and tell her! Maybe she'll make us all some cookies!

Edit: I'll add something useful here:

(I'm with the ones who say lose some bf to expose yourself.)
As im seeing it.... you're wanting to get big now and cut up for spring for the ladies maybe, right?
Well after you do that, say maybe you didn't slim down to expose weak points on your body, and this in turn means you didn't work on them.... So now you are unproportional maybe?... And you did something for the short term, but what about the long term? Go about this the right way, because it may take years to get to the shape you want. And by THAT time, you have made more progress than a bunch of short term hop,skip,jumps..

This make any sense to any of you? lol Damn i want some cookies.

**audis4** · 10-15-2006, 02:12 PM

ahaha ya everything you guys mentioned has made sense....now where the fvck are those cookies!!

I have changed my diet with the help of I B D. I am going to carb cycle and see how that does for me with cardio every morning. I will post updates when I feel the need. Thanks guys, audis4.

**Columbus** · 10-15-2006, 03:41 PM

GL Bro.........

**THE_DOME** · 10-15-2006, 05:26 PM

keep up the hard work audis looks liek your strength is gonig thorough the roof on this cycle

**zodiac666** · 10-15-2006, 06:02 PM

Originally Posted by audis4

ahaha ya everything you guys mentioned has made sense....now where the fvck are those cookies!!

I have changed my diet with the help of I B D. I am going to carb cycle and see how that does for me with cardio every morning. I will post updates when I feel the need. Thanks guys, audis4.

how long have you been training?

not trying to continue on with the flaming but you do look like you have never taken your diet or training seriously although i do believe that you have most of the necessary knowledge you need, you just have to put it to better use. you should go through your house tonight and throw out or give away all the unhealthy foods you have. then use the knowledge you have to make up a very strict diet. i wouldnt worry about carb cycling, that will just give you another excuse to cheat. i would just make up a very simple high protein, low carb, and low fat diet. after you make up your diet, go to the grocery store and stock up only on the foods you need for your diet. you dont want any cheat foods in your house, for those times when you do feel weak. once you are ready, pick a day to start your diet and once you start it FOLLOW IT TO A T. you can give yourself one cheat meal a week just make sure that cheat meal doesnt turn into a cheat day. dont lie to yourself and dont ever try to justify cheating on your diet. like ive said before no matter if you feel tired, lazy, or depressed always stick with your diet. if you cheat it will just make you feel worse.

now use the same strictness you used on your diet to make up and follow a good training schedule as well.

you are naturally a very big guy but i would get your bodyfat under control first then concentrate on gettin big. you've definitely got potential to be a monster. also when using very heavy weights, make sure your form is perfect and that your target muscle is doing most of the work. too many people just go as heavy as they can to show off when they would get a much better workout if they lowered the weight and focused on the muscle more.

you do seem like a good guy although looking back through some of your other posts does seem pretty funny right now. but hey, every human does dumb shit occasionally.

fvck what anyone else thinks just get motivated to wake up and follow your diet and training schedule every single day.

**zodiac666** · 10-15-2006, 06:23 PM

Originally Posted by Narkissos

Veggies...bah

you have to at least agree that veggies are healthy though right?

dont you think it would be healthy if you just force fed yourself a few servings of veggies a day? when i eat veggies i dont expect them to give me bigger muscles, i just eat them because i know my body needs them for health reasons. also you do absorb a much higher percentage of vitamins from foods than from pills.

**IBdmfkr** · 10-15-2006, 06:43 PM

That's doesn't even make sense.. you can cheat just as bad using a barbell as you can dumbbells..

**1buffsob** · 10-15-2006, 08:24 PM

Why does everyone question his db press? There are 100 guys in the gym, all smaller and crappier looking than me, but can move a lot more weight than I can.

The man posted pics that he knew would probably catch a lot of flack. Do you really think he's going to lie about how much he bench presses? Who gives a shit? Seriously. Grow up, critique his pics, and give him some solid advice.

IB-D has helped him out so I'm sure he's now on the right track.

Oh, and I agree with Nark. **** veggies. LOL

**1buffsob** · 10-15-2006, 08:29 PM

Oh, and Audis4, props for posting your pics. You know where you need to go from here.

Good luck. PM me if you need anything.

**SnaX** · 10-15-2006, 08:49 PM

Originally Posted by PowerTotal2000

Sorry bro ...But bumbells doesnt prove power.The real TEST is the BARBELL!!!!...And if you quote a number on benching back it up with a pic.

Yeah, all i heard was "hello, I'm a dumbass. I have nothing useful to add to this thread. Please slap me."

**audis4** · 10-15-2006, 10:14 PM

hahah thanks buff and snax. Ya, I wasn't sure why people didn't believe me that I pressed that but oh well.
ya, I have my diet on the right track now, time to add some LBM and shed this damn fat!! Thanks again everyone.

**zodiac666** · 10-15-2006, 10:22 PM

Originally Posted by audis4

hahah thanks buff and snax. Ya, I wasn't sure why people didn't believe me that I pressed that but oh well.
ya, I have my diet on the right track now, time to add some LBM and shed this damn fat!! Thanks again everyone.

hell yea man, it takes about 5% knowledge and 95% "just fvckin do it" attitude.

good luck and definitly keep us posted

***Narkissos*** · 10-15-2006, 10:32 PM

Originally Posted by I**mfkr

That's doesn't even make sense.. you can cheat just as bad using a barbell as you can dumbbells..

You can actually cheat WORSE with a barbell...

Dumbbells are the benchmark test of neuromuscular recruitment (re: power)

Originally Posted by 1buffsob

Why does everyone question his db press?

Ditto?

AT 5'6" 212 lbs i was pressing the 120s (there's nothing heavier at my gym

)... So it's more than believeable. (Not that it matters anyway... who gives a fuck who believes or not?)

Good luck Audi

**audis4** · 10-15-2006, 10:38 PM

Originally Posted by Narkissos

You can actually cheat WORSE with a barbell...

Dumbbells are the benchmark test of neuromuscular recruitment (re: power)

Ditto?

AT 5'6" 212 lbs i was pressing the 120s (there's nothing heavier at my gym

)... So it's more than believeable. (Not that it matters anyway... who gives a fuck who believes or not?)

Good luck Audi

Thanks a lot Nark and Zodiac, means a lot coming from you guys!

***Narkissos*** · 10-15-2006, 10:42 PM

Originally Posted by zodiac666

dont you think it would be healthy if you just force fed yourself a few servings of veggies a day?

No.

Honestly the nutrient content of fruits/grains/vegetables etc. is markedly lower than it was half a century ago. Vegetables/fruits are no longer the 'best sources' of phytonutrients.. as their relative content is low.

RE: Soil leeching; short maturation rates; increased production needs; etc. Check it out. Even FDA-regulated grain-fed livestock's meat is lower in minerals (iron/copper etc.)

If i want fiber.. i'll hit a fiber supplement.

If i want phytos.. i'll consume it supplementally (whole-food extracts/concentrates)

But i won't delude myself into thinking: "Hey i eat 3 cups of veggies...that's 'healthy'"..cus 3 cups today = the 1/2 cup (nutritonally) of 50 years ago.

Nark

**zodiac666** · 10-15-2006, 11:49 PM

Originally Posted by Narkissos

No.

Honestly the nutrient content of fruits/grains/vegetables etc. is markedly lower than it was half a century ago. Vegetables/fruits are no longer the 'best sources' of phytonutrients.. as their relative content is low.

RE: Soil leeching; short maturation rates; increased production needs; etc. Check it out. Even FDA-regulated grain-fed livestock's meat is lower in minerals (iron/copper etc.)

If i want fiber.. i'll hit a fiber supplement.

If i want phytos.. i'll consume it supplementally (whole-food extracts/concentrates)

But i won't delude myself into thinking: "Hey i eat 3 cups of veggies...that's 'healthy'"..cus 3 cups today = the 1/2 cup (nutritonally) of 50 years ago.

Nark

interesting way to look at it although i would need to see some proof that there was no benefit to eating vegetables. honestly i hate eating most of my vegetables, i chop up spinach, broccoli, carrots, onions, tomatoes, and garlic into as small of pieces as i can. then i stuff as much as i can in my mouth, take a sip of water and chew it until it is mushy enough to swallow. its really a big pain in the ass to eat 3 bowls of that everyday. so like i said if i saw some proof that there were not many vitamins and nutrients in any of the vegetables today, i would definitely consider cutting out most of my vegetables.

fresh uncooked broccoli just tastes so bad that i would think it would have to be good for you. nothing that tastes that foul could be unhealthy.

**AnabolicAndre** · 10-16-2006, 12:13 AM

Get to work bud.

Keep this pics handy and track your progress see what you are doing right and what you are doing wrong.

***Narkissos*** · 10-16-2006, 09:19 AM

Originally Posted by zodiac666

interesting way to look at it although i would need to see some proof that there was no benefit to eating vegetables.

Note I didn't say there was no benefit. I said that the benefit is not as immense as some would have us believe. Additionally i would never tell someone not to eat veggies. I just personally am not for or against 'em.

Originally Posted by zodiac666

so like i said if i saw some proof that there were not many vitamins and nutrients in any of the vegetables today, i would definitely consider cutting out most of my vegetables.

While such proof exists.. I'd say don't. If consumption is part of your regime...adhere to your regime

Originally Posted by zodiac666

fresh uncooked broccoli just tastes so bad that i would think it would have to be good for you. nothing that tastes that foul could be unhealthy.

...cept this part about raw broccoli.. lmao! Just reading it brings up a memory of a smell in my mind

You've certainly got the right approach regarding their consumption.. raw preserves the majority of the enzymes; phytos; vitamins etc. I know garlic is awesome healthwise when consumed raw (for some reason i don't count garlic and onion in as 'vegetables' tho.. and i consume both in large amounts.. great sources of sulphar-based phytochemicals

)

Altho some veggies consumed raw can be indigestible.. So check which.

**audis4** · 10-16-2006, 11:25 PM

Today I did flat d-bells (bench) again and it my #'s looked like this:
2 warmup sets for 8 @ 65lbs
1 working set for 8 @ 120lbs
1 working set for 8 @ 125lbs
1 working set for 8 @ 130lbs (didn't have any more magnetic weights)

Incline d-bell press:
2 sets for 8 @ 65lbs
1 working set for 8 @ 100lbs
1 working set for 8 @ 110lbs
1 working set for 8 @ 115lbs

Chest flys d-bells
1 set for 8 @ 45lbs
1 set for 8 @ 50lbs
1 set for 8 @ 55lbs
1 set for 8 @ 65lbs

I then did other chest flys on cables and didn't receive any help on any chest exercises. I went deep and had control of the weights...sqeezed my chest and focused on the weights. My chest is killing me, I felt it work so good!!
Just though I would post what I did for today.

**doctadank** · 10-17-2006, 01:22 AM

dude im sorry bro but i just dont see you throwing up 130lbs on dumbell press 8 times, no way i will believe it. even though you posted pics and there really is no reason to lie, if your busting 130lb dumbells for 8 your defiantely not concentrating on working the muscle at hand hopefully your not using momentum.

eat clean and train/sleep and everything will fall in place like everyone else said.

**CSAR** · 10-17-2006, 07:13 AM

Let's give audis the benefit of the doubt. He took it upon himself to post his pics and get feedback, even when he knew he was not in the greatest of shape. As for busting 130lb dumbells for 8 reps, who cares if he's cheating a little? Ever seen a pro BB'er use perfect form every time they lift? Cheating (to a certain extent) will get his muscles used to handling the heavy dumbells and over time, he should be able to exert a greater amount of control and focus on the muscle(s) being worked. If need be, he can always post a vid of his lifts for further critique - but let's stop dumping on the guy and try to be a bit more supportive of his efforts.

**audis4** · 10-17-2006, 11:16 AM

Originally Posted by doctadank

dude im sorry bro but i just dont see you throwing up 130lbs on dumbell press 8 times, no way i will believe it. even though you posted pics and there really is no reason to lie, if your busting 130lb dumbells for 8 your defiantely not concentrating on working the muscle at hand hopefully your not using momentum.

eat clean and train/sleep and everything will fall in place like everyone else said.

OMG are you kidding me right now....I'll post pics on monday when I do chest again

fvck, I'll take a movie for you

**audis4** · 10-17-2006, 11:17 AM

thank you csar...I'll post a vid next monday

**JohnboyF** · 10-17-2006, 11:24 AM

Audis impressive weight.. Mind you he is 246ish... so 130lbs dont see to crazy to me.

**audis4** · 10-17-2006, 11:33 AM

thanks faizaka!
No one believes me....why do I even bother saying what I lift

**Chad B** · 10-17-2006, 11:33 AM

Originally Posted by Narkissos

No.

Honestly the nutrient content of fruits/grains/vegetables etc. is markedly lower than it was half a century ago. Vegetables/fruits are no longer the 'best sources' of phytonutrients.. as their relative content is low.

RE: Soil leeching; short maturation rates; increased production needs; etc. Check it out. Even FDA-regulated grain-fed livestock's meat is lower in minerals (iron/copper etc.)

If i want fiber.. i'll hit a fiber supplement.

If i want phytos.. i'll consume it supplementally (whole-food extracts/concentrates)

But i won't delude myself into thinking: "Hey i eat 3 cups of veggies...that's 'healthy'"..cus 3 cups today = the 1/2 cup (nutritonally) of 50 years ago.

Nark

The answer to this is to buy a juicer. Juice your raw FRESH veggies, and drink. Now you can forget about eating 10 cups when you can drink 1 cup of pure food enzymes and vitamins.

**C_Bino** · 10-17-2006, 03:56 PM

Originally Posted by I**mfkr

IMO Veggies are a must in a well-rounded diet.. I'll get atleast 3-5cups/day while bulking and more when cutting.

Audi, with your LBM 4K calories is much too high.. I don't even eat that much while bulking and I am consistantly adding LBM in my offseason and keeping my bodyfat low, and this is with no cardio.
With your build and LBM I'd say start with 2800 and work your way up slowly over a months time until you find your maintenance. Ppl on these boards way overshoot their caloric needs, therefore most of them are pretty fat and out of shape. It doesn't take fat to build muscle, not sure how that myth came about.

Hey bro just wanted to comment on this. I love sharing/exchanging knowledge with you so I thought this was a godo time to talk about veggies. I didnt used to eat them when I first got into all this. Now I eat a cup with almost all meals except for breakfast.

Vegetables (an fruits somewhat for that matter) are some of the ONLY places in nature where you can get oligosaccharides. Since we know we can easily get mono and polysaccharides from a variety of sources we need to harness all of the oligo's that we can. There are a few different kinds and none are digested too well but rather metabolized and expelled, but it doesnt stop them from working their magic. They really help to level off blood sugar and also help with cholesterol and triglyceride levels. Even the undigested portions help to feed the good bacteria in your intestines. Stearing completely clear of veggies is never a good choice, and sure some people dont know why they should eat them but these reasons are a good start.

I mean inulin is something that has helped many people with lipid levels and people with diabetes to naturally help stabilize levels. So consuming your veggies has a host of benefits just beginning with the fact that they contain two important oligosaccharides.

**guest589745** · 10-17-2006, 05:16 PM

Originally Posted by 1buffsob

Why does everyone question his db press? There are 100 guys in the gym, all smaller and crappier looking than me, but can move a lot more weight than I can.

I hear ya. There was this really unintelligent (Doesnt say much for me when I cant spell the damn word) guy who weighed 135lbs and could bench 25 more lbs than me when I outweigh him by nearly 100lbs!!! WTF!!?? I hate him.

My only explanation thus far: "retard strength" .

**guest589745** · 10-17-2006, 05:18 PM

Originally Posted by C_Bino

oligosaccharides.

I think I'll call em "Olig's" instead.

**THE_DOME** · 10-17-2006, 05:21 PM

audis bro thats some good weight like i said. i do belive that you can do that 120db is pretty damn good. Hey if you have that updated diet do you want to send it my way, i too damn skinny