You'll want to read this!

[Ronnie Rowland]

[QUOTE=Archangel.;5116610]

Oh OK, I get it.

Could you please describe in detail the proper/most beneficial way to do incline bench on the smith machine. I know you suggest setting the bench at a 15 degree angle, but could you please advise on:

1. Hand spacing PLACE OUTSIDE OF HAND JUST ON THE INSIDE OF BIG RING ON THE OLYMPIC BAR SO ARMS ARE AT ABOUT A 90 DEGREE ANGLE AT BOTTOM OF MOVEMENT. WITH DECLINES PUT RINGS IN MIDDLE OF HAND-HENCE USE A SLIGHTLY WIDER GRIP.
2. What part of the chest should the bar line up with? Lower, upper? UPPER 1/3

3. Should you let your elbows flare out to the side on the negative portion, or keep them tucked down and closer to your body? FLARED OUT WORKS THE UPPER PECS BETTER BUT DO NOT DO IT IN EXCESS OR IT CAN CAUSE STRAIN ON ROTATOR CUFF.
Oh, and would it be beneficial at all to add var to my second reload of test only at 750/week, or is that unnescesary? UNECCESARYThis is my first test cycle.

p.s. what is smart balance peanut butter and ezekiel bread??? DO A SEARCH ON THE NET. SMART BALANCE PEANUT BUTTER HAS NO TRANS FATS AND EZEKIEL BREAD A A VERY LOW GYCEMIC INDEX LEVEL

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[Archangel.]

[QUOTE=Ronnie Rowland;5118480]

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Thanks Ron.

I have a Q regarding the cardio during the carb cycling phase of the slingshot diet. You wrote that during the carb cyclign phase one should perform high intensity cardio, and during the keto phase one should perform low intensity cardio. However, I read one of your fairly recent replies to someone on this thread, where you advised him NEVER do high intensity cardio (I think he said he was doing HIIT). Why then do you say to do high intensity during the carb cycling??? I am currently in the carb cycling phase and really want to know how intense AND for how long I should be doing my cardio. Could you please also state the heart beat range I should be in so I can really get the right idea, thank you

[Ronnie Rowland]

[QUOTE=Archangel.;5119065]

Thanks Ron.

I have a Q regarding the cardio during the carb cycling phase of the slingshot diet. You wrote that during the carb cyclign phase one should perform high intensity cardio, and during the keto phase one should perform low intensity cardio. However, I read one of your fairly recent replies to someone on this thread, where you advised him NEVER do high intensity cardio (I think he said he was doing HIIT). Why then do you say to do high intensity during the carb cycling??? I am currently in the carb cycling phase and really want to know how intense AND for how long I should be doing my cardio. Could you please also state the heart beat range I should be in so I can really get the right idea, thank you WHAT I WAS TRYING TO RELATE IS THAT YOU PERFORM HIGHER INTENSITY CARDIO DURING CARB CYCLING AND LOWER INTENSITY CARDIO DURING KETOSIS . FOR KETOSIS YOU ARE LOOKING AT A HEART RATE OF AROUND 120. WHEN CARB CYCLING YOU ARE AROUND 140. THERE ARE NO ABSOLUTES IN TERMS OF HOW MANY DAYS AND HOW LONG. IT DEPENDS ON YOUR DIET AND METABOLIC RATE. I WOULD NEVER DO CARDIO ON LEG DAY AS IT CAN BURN OFF MUSCLE FAST! I USUALLY ONLY NEED 15 MINUTES 3 TIMES PER WEEK WHEN CARB CYCLING AND I DO NOT NEED ANY CARDIO WHATSOEVER WHEN IN KETOSIS. I MAY BUMP IT UP TO 30 MINUTES 4-6 WEEKS OUT FROM A SHOWI HAVE FOUND I DO NOT NEED KETOSIS TO GET CUT AND IT MAKES ME MORE TIRED, I LOSE STRENGTH AND IT CAUSES ME MORE JOINT PAIN. KETOSIS ALSO LOWERS MY SEX DRIVE. I AM SOMEWHAT OF AN ECTO-MESO BUT A HARD GAINER AS WELL. KETO IS USED ONLY AS A TOOL FOR THOSE WHO NEED IT. THIS IS USUALLY ENDOMORPHS AND SOME FEMALES. SOME USE IT THE LAST 4 WEEK BEFORE A SHOW IF THEY PLATEAU ON WEIGHT LOSS. THERE NOTHING SPECIAL ABOUT KETOSIS OTHER THAN IT LOWERS INSULIN LEVELS A LITTLE FURTHER THAN LOWER CARB DIET.

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[Archangel.]

[QUOTE=Ronnie Rowland;5118480]

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Just curious, how much time between the before and after pics of you holding up a fish then doing a double biceps pose??

[Ronnie Rowland]

[QUOTE=Archangel.;5120916]

Just curious, how much time between the before and after pics of you holding up a fish then doing a double biceps pose??

About 3 years.

[Archangel.]

[QUOTE=Ronnie Rowland;5122360]

About 3 years.

That's awesome progress Ron, congrats. Could you please tell me just from your experience (cause there probably hasn't been a test done on this ever), on average, roughly what percentage of gains would one lose out on IF they were to run armidex along with a test cycle, as opposed to if they DIDN'T run armidex with a test cycle?

Thank you

[Ronnie Rowland]

[QUOTE=Archangel.;5122401]

That's awesome progress Ron, congrats. Could you please tell me just from your experience (cause there probably hasn't been a test done on this ever), on average, roughly what percentage of gains would one lose out on IF they were to run armidex along with a test cycle, as opposed to if they DIDN'T run armidex with a test cycle? ONE THING DEPENDS ON HOW MUCH ESTROGEN YOUR BODY PRODUCES WHILE USING AROMATIZING STEROIDS. APPARENTLY I CONVERT VERY LITTLE ESTROGEN BECAUSE GYNO HAS NEVER BEEN A CONCERN AND MY STREGNTH DROPS WHEN ON ANTI-ES. SOME PEOPLE PRODUCE A LOT OF ESTROGEN WHILE USING AROMATIZING STEROIDS AND ITS THESE PEOPLE WHO ARE STILL ABLE TO MAKE GOOD GAINS ON ANTIES BECAUSE THEY HAVE ENOUGH LEFT OVER ESTROGEN TO STILL MAKE THE GAINS.

THREE OTHER THINGS THAT CAN GO AGAINST PEOPLE WHO USE ANTIES ARE STEROID LETHARGY FROM THE ANTI-ES LOWERING THEIR SEROTONIN LEVELS TOO MUCH WHICH HINDERS THEM TO TRAIN HARD IN THE GYM. ANOTHER THING IS JOINT PAIN. ONCE JOINT PAIN KICKS IN YOU LOSE STRENGTH AND MAKE NO GAINS. SOME ESTROGEN IS ALSO NEEDED TO MAKE RECEPTOR SITES MORE SENSITIVE TO ANDROGENS.

SO, WITH SOME PEOPLE WHO PRODUCE A LOT OF ESTROGEN AND TAKE ONLY A LOW DOSE OF ANTI-ES TO GET BY THEY STILL MAKE GOOD GAINS. THOSE WHO DO NOT NEED THEM YET TAKE THEM OUT OF PRE-CAUTION (I.E.; IN FEAR OF GETTING GYNO) CAN REALLY HURT THEIR GAINS. I WOULD SAY MY GAINS ARE REDUCED BY AROUND 40% WHILE ON ANTIES BUT THIS HAS A LOT TO DO WITH JOINT PAIN, LOSS OF WATER, AND FEELING TIRED ALL THE TIME. IF YOUR SEX DRIVE DECREASES WHILE ON ANTIES, OR YOU DEVELOP JOINT PAIN OR FATIGUE YOU KNOW YOU HAVE WENT TOO FAR WITH ESTROGEN SUPPRESION. SOME PEOPLE CAN TAKE ANTI-ES AND STILL MAKE GREAT GAINS WHILE OTHERS CANNOT. ONCE AGAIN WE ARE BACK TO EVERYONE BEING A LITTLE DIFFERENT.
Thank you

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[Archangel.]

[QUOTE=Ronnie Rowland;51b22360]

About 3 years.

When it comes to the fat grams during the cutting phase, I have been following your example diet to the T, but could I substitute some of the fat grams I get in the 4 tbl spoons of olive oil I take with my one evening meal for the fat in whole eggs and low fat cheese??? Would this still be as effective??

Also, how do I determine how much fat I'm supposed to consume? For carbs I'm doing 150 g, and protein I'm doing 1.25 g/pound. I'm just confused how to calculate the fat, thanks

[Ronnie Rowland]

[QUOTE=Archangel.;5124880]

When it comes to the fat grams during the cutting phase, I have been following your example diet to the T, but could I substitute some of the fat grams I get in the 4 tbl spoons of olive oil I take with my one evening meal for the fat in whole eggs and low fat cheese??? WHOLE EGGS ARE FINE. BE CAREFUL WITH LOW FAT CHEESE IF IT CONTAINS CARBS.Would this still be as effective?? I WOULD DO WHOLE EGGS FOR BREAKFAST AND OLIVE OILVE OR SMART BALANCE PEANUT BUTTER LATER IN THE DAY AS YOU NEED SOME HEALTHY FATS IN YOUR DIET TO PRESERVE MUSCLE
Also, how do I determine how much fat I'm supposed to consume? IF YOU ARE LOSING 1-2 LBS PER WEEK YOU ARE ON TARGET. IF NOT, DECREASE FAT INTAKE For carbs I'm doing 150 g, and protein I'm doing 1.25 g/pound. I'm just confused how to calculate the fat, thanks IF YOU ARE USING ANABOLICS TAKE IN 50 GRAMS OF PROTEIN 6 TIMES PER DAY

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[Archangel.]

[QUOTE=Ronnie Rowland;5125556][QUOTE=Archangel.;5124880]ABOVB

But peanut butter contains almost as many carbs as it does protein, so why would I take that in the evening? That's why I thought maybe whole eggs, which you said were OK, and low-fat cheese (the one I use contains next to no carbs). Why do you say you need "some good fats in the evening to preserve muscle, like peanut butter and olive oil"?? Are the fats in eggs and cheese not "good, muscle preserving" fats??

[Ronnie Rowland]

[QUOTE=Archangel.;5126022][QUOTE=Ronnie Rowland;5125556]

ABOVB

But peanut butter contains almost as many carbs as it does protein, so why would I take that in the evening? FOR THE HEALTHY FATS! YOU WILL GET SATURATED FATS FOR BREAKFAST IN WHOLE EGGS That's why I thought maybe whole eggs, which you said were OK, and low-fat cheese (the one I use contains next to no carbs). Why do you say you need "some good fats in the evening to preserve muscle, like peanut butter and olive oil"?? ITS A GOOD IDEA Are the fats in eggs and cheese not "good, muscle preserving" fats??NOT AS GOOD AS HEALTHY FATS BUT YOU CAN STILL USE CHEESE IF DESIRED. HEALTHY FATS DO MANY GREAT THINGS FOR THE BODY!

ABOVE

[Archangel.]

[QUOTE=Ronnie Rowland;5125556]

ABOVE

Ron, I have been following the carb-cycling for about 3 weeks now in an attempt to shed some bodyfat.
I have been trying to lean out ever since I finished my h-drol (PH) cycle back in late December, and I have lost almost 50 pounds. I started the h-drol at a weight of 200, and in 6 weeks was up to 218. Even before that cycle, I was able to climb from 170 to the above mentioned 200 all natural. I achieved the weight increases (both natty and PH) on a HUGE calorie diet of roughly 400p, 500c and I'm not sure of the fat intake. This worked GREAT for size and strength, but my bf increased significantly, I'd say 8-10%. The bulking diet program I used is called "no-nonsense muscle building" by Vince Delmonte. He claimed you can't get big and strong without getting a "little" fat in the process. Once I peaked at 218, I began cutting with his "Empowered nutrtion" cutting meal plans. I'm just really frustrated because as I said above, I have lost 50 pounds since the end of my h-drol cycle, and I am still no where near "cut" My arms went from 18in to 16in, my chest went from 48 to 42, not to mention strength losses etc. I'm just trying to fully explain why I'm frustrated. Is this sort of transformation normal when cutting? Am I just expecting too much? I just feel somethings wrong. Can you PLEASE help me with all of this, I'll post my current diet, cardio, whatever you want, but I need you to set me straight. I would GREATLY appreciate it.

p.s. I have been losing the 1-2 pounds/week following the carb cycling, but I don't seem to look any leaner.

p.s.s. What's your take on Vince Delmonte?

[Ronnie Rowland]

[QUOTE=Archangel.;5132528]

Ron, I have been following the carb-cycling for about 3 weeks now in an attempt to shed some bodyfat. THAT'S NOT LONG ENOUGH TO TELL ANYTHING! I have been trying to lean out ever since I finished my h-drol (PH) cycle back in late December, and I have lost almost 50 pounds. I started the h-drol at a weight of 200, and in 6 weeks was up to 218. Even before that cycle, I was able to climb from 170 to the above mentioned 200 all natural. I achieved the weight increases (both natty and PH) on a HUGE calorie diet of roughly 400p, 500c and I'm not sure of the fat intake. This worked GREAT for size and strength, but my bf increased significantly, I'd say 8-10%. The bulking diet program I used is called "no-nonsense muscle building" by Vince Delmonte. He claimed you can't get big and strong without getting a "little" fat in the process. A LITTLE FAT IS ONE THING BUT YOU GAINED A LOT OF BODY FAT AND THIS IS NOT GOOD!Once I peaked at 218, I began cutting with his "Empowered nutrtion" cutting meal plans. I'm just really frustrated because as I said above, I have lost 50 pounds since the end of my h-drol cycle, and I am still no where near "cut" My arms went from 18in to 16in, my chest went from 48 to 42, not to mention strength losses etc. I'm just trying to fully explain why I'm frustrated. Is this sort of transformation normal when cutting? MEASUREMENTS AND BODY WEIGHT MEAN NOTHING IF THE GAINS ARE NOT LEAN. YOU SHOULD STILL SEE SOME ABS AND HAVE SOME BICEP VEINS DURING OFF SEASON. IF YOU GAIN 3-5 POUNDS OF LEAN MUSCLE PER YEAR AS AN INTERMEDIATE/ADVANCED YOU HAVE DONE WELL. Am I just expecting too much? YES! I just feel somethings wrong. THERE IS SOMETHING VERY WRONG-YOUR BODY FAT LEVELS GOT SKY HIGH AND YOU NEED TO LEAN DOWN AND STOP WORRYING ABOUT WEIGHT AND MEASUREMENTS IF YOUR GOAL IS TO LOOK LIKE A BODYBUILDER . Can you PLEASE help me with all of this, I'll post my current diet, cardio, whatever you want, but I need you to set me straight. I would GREATLY appreciate it. YOU ALSO NEED TO BE USING PLENTY OF GEAR WHEN YOU CUT OR YOU CAN LOSE MORE MUSCLE THAN FAT.

p.s. I have been losing the 1-2 pounds/week following the carb cycling, but I don't seem to look any leaner. IT'S ONLY BEEN 3 WEEKS!

p.s.s. What's your take on Vince Delmonte? NEVER HEARD OF THE GUY?

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