**Marcus's HIT Dungeon**

[marcus300]

500cal daily from food (weekly average) plus training sessions and LISS cardio. I wasn't best pleased either! I leaned up good, but at what cost.

Exactly, don't listen to these skinny diet gurus sprouting shit out of studies and books, listen to your body and adjust with the priority of keeping your lbm at all cost

[krugerr]

That sounds better IMHO, or do the carb cycle slower. doesn't matter how long it takes so long as you keep your lbm. Even Haney did a 20 week slow depletion to contain his lbm. Slow is always better IMHO tissue is to precious to lose always keep that in the forefront of your mind.

Agreed! I think I was trying to rush it. I ended up way too hungry, and with the lbm loss , I didn't end up much happier!
Going to go for a slow 16week cut this time. I'll post up the revised diet into my log. Which I've neglected for a while :/

[Tron3219]

Its good you work with your body and see how it responds, fasting is retarded to me and ive never seen a huge BB'er implement this process its always the skinny ones but if it works go with it. I need a constant supply and I am not interested in studies regarding fasting I am interested in how my body reacts to it and mine hates it. I have done a keto with a reefed but again I lost LBM in the long run so ive always gone back to how my body holds, maintains and build tissue and that's by manipulating carbs very slowly. My priority is always my muscle size no what my goals are, its fuking hard to build it so I enevr want to lose it but at my age its like a constant battle lol

nice feedback thanks

Agreed 100%...I've worked my fvckin ass off to get where I'm at. I'm sure you remember how little I was. I believe I was 195 when I joined. 245 now with less bf%. And it's been painful the whole way. And it wasn't until about 10-11 months ago that it really clicked for me after experimenting with my body. And I'll b damned if I let it go to waste!

As far as the fast goes its not like an intermittent fast or anything of the sort. It's more or less letting my clean up a little from eating so damn much. My cheat day is not eating at all haha and it's usually only once every 10-14 days.

[marcus300]

Agreed! I think I was trying to rush it. I ended up way too hungry, and with the lbm loss , I didn't end up much happier!
Going to go for a slow 16week cut this time. I'll post up the revised diet into my log. Which I've neglected for a while :/

Ive done it many times with different approach and hated going around in circles of losing bf and lbm then cycling to get the lbm back on then cutting again to end up at the same place. I learnt which method my body responds best to and as I got bigger and started to carry some heavy size there is one thing you need whether dieting or bulking and that's calories.

[krugerr]

Exactly, don't listen to these skinny diet gurus sprouting shit out of studies and books, listen to your body and adjust with the priority of keeping your lbm at all cost

Agreed again! I'm 260lbs and ~18% bodyfat currently. So I am carrying a lot of muscle under it all. I want to keep that as much as possible! Otherwise I'll end up starting from scratch! I know my bodytype, I gain very easy, it's the dieting I don't like!

[Tron3219]

Do u do cardio at all Marcus? Or just lift faster? Lol

[DCI]

This thread is getting more and more exciting every day ye fukers who are all posting in it now make me wanna get as big and lean as possible its infectious keep on posting guys and girls

[DCI]

Do u do cardio at all Marcus? Or just lift faster? Lol

30 mins in morning and 30 mins in the evening iirc from his posts

[Tron3219]

This thread is getting more and more exciting every day ye fukers who are all posting in it now make me wanna get as big and lean as possible its infectious keep on posting guys and girls

I'm only in here cuz I'm gunning to b bigger then Marcus! Lol hope everyone's got about 20 years to wait lol

[Tron3219]

30 mins in morning and 30 mins in the evening iirc from his posts

Thanks. I'm hit or miss in here, and this thread grows to fast to look for the answer lol

[kelkel]

During ur 5-7 meals is it typically like 8oz lean meat or more or less?

Well, I don't weigh or measure anything but it could be that or more. I eat ton's of eggs, chicken, steaks (had one last night for dinner and today for lunch,) tilapia, cottage cheese, fruit, etc. Just clean food and as much as I can handle. Thank god for Prilosec or I couldn't do it anymore.

[Tron3219]

Well, I don't weigh or measure anything but it could be that or more. I eat ton's of eggs, chicken, steaks (had one last night for dinner and today for lunch,) tilapia, cottage cheese, fruit, etc. Just clean food and as much as I can handle. Thank god for Prilosec or I couldn't do it anymore.

I gotcha, u go by the philosophy if u overshoot ur protein so b it. Better too much and waste it then not enough?

[DCI]

I'm only in here cuz I'm gunning to b bigger then Marcus! Lol hope everyone's got about 20 years to wait lol

Lol I may have thrown that gauntlet down a while back too and thanks to the two lads here I am on the rd.

Yes this thread does grow fast we are all on the same mindset here to push it all to the limit

[krugerr]

I struggle keeping up. I go for a shower, come back and I'm 4 pages behind! It's a popular thread, that's for sure!!

[kelkel]

I gotcha, u go by the philosophy if u overshoot ur protein so b it. Better too much and waste it then not enough?

Basically yes. My struggle was always to gain weight. After all this time I just know what works for me. If I had to count all that stuff it would take all the fun out of it.

[Tron3219]

Basically yes. My struggle was always to gain weight. After all this time I just know what works for me. If I had to count all that stuff it would take all the fun out of it.

Ur naturally and exomorph? ?

[marcus300]

Do u do cardio at all Marcus? Or just lift faster? Lol

Yes I normally do cardio, infcat that's the first thing I attack for fat loss. I never adjust cals I increase cardio and then slowly attack cals after ive come to a brick wall with the loss. I will try and do around 30 mins but I also do tabata training when I am stuck for time. More recently I haven't done any at all due to my work schedule and other personal projects I have going so I do need to step it up again. I will try and hit cardio 3- 4 times per week but it isn't consistent which is a problem sometimes when doing really heavy lifting with little rest in between

[Tron3219]

Yes I normally do cardio, infcat that's the first thing I attack for fat loss. I never adjust cals I increase cardio and then slowly attack cals after ive come to a brick wall with the loss. I will try and do around 30 mins but I also do tabata training when I am stuck for time. More recently I haven't done any at all due to my work schedule and other personal projects I have going so I do need to step it up again. I will try and hit cardio 3- 4 times per week but it isn't consistent which is a problem sometimes when doing really heavy lifting with little rest in between

I need to start doing cardio :-/ hopefully ill b able to soon. I work 16 hours a day so it's hard for me to do cardio without cutting into my lifting time :-|

[marcus300]

I'm only in here cuz I'm gunning to b bigger then Marcus! Lol hope everyone's got about 20 years to wait lol

I like that attitude I am sure you will keep getting bigger and bigger and I will be a small injured old man with white hair

once when I first started training with some power lifters the guys were huge and I mean fuking brick walls and so powerful. I was determined to be as big and stronger and after a few years I wipe the floor with floor with them, it was funny and we still laugh about it to this day

[marcus300]

I need to start doing cardio :-/ hopefully ill b able to soon. I work 16 hours a day so it's hard for me to do cardio without cutting into my lifting time :-|

I know what you mean, sometimes its impossible for me to train but in a way its good because I fully repair from the assault I put my body under. I train to an inch of my life and I find this easy for me because I like the pain and the overload I put my body under, sounds strange but I love it and once the rest days come even if they are 4 days in a row its nice because I see myself grow and repair...

[marcus300]

Agreed again! I'm 260lbs and ~18% bodyfat currently. So I am carrying a lot of muscle under it all. I want to keep that as much as possible! Otherwise I'll end up starting from scratch! I know my bodytype, I gain very easy, it's the dieting I don't like!

That's some size, do you have any pictures anywhere so I can have a look at you?

[Tron3219]

I know what you mean, sometimes its impossible for me to train but in a way its good because I fully repair from the assault I put my body under. I train to an inch of my life and I find this easy for me because I like the pain and the overload I put my body under, sounds strange but I love it and once the rest days come even if they are 4 days in a row its nice because I see myself grow and repair...

I train pretty hard, I'm not gonna say as hard as you, but I get in there with some serious intensity and determination but no matter how much I hurt I feel like a slacker if I don't lift lol

[krugerr]

That's some size, do you have any pictures anywhere so I can have a look at you?

Sorry if they're not too great, the topless pic is about 4 weeks ago, the vest picture is last week.

[marcus300]

I train pretty hard, I'm not gonna say as hard as you, but I get in there with some serious intensity and determination but no matter how much I hurt I feel like a slacker if I don't lift lol

Well with you shape and size I can tell you do some serious lifting. We cant all train balls to the wall all the time but its bee n the major tool to help me keep the size ive got. I trained for 4 years not all that long ago without doing any kind of cycling, just my trt only and the sole tool what made me gains and maintain was the way I train. I had to dig deep and focus my mind on certain things to release adrenalin to get me into the zone I needed to be in to push my body to its limit. Of course we are all prone to injuries its apart of the game and I am worried more and more as I get older and older and see things hurting more but I cant stop the way I train.

[marcus300]

Sorry if they're not too great, the topless pic is about 4 weeks ago, the vest picture is last week.

Nice, my advice is cut very slowly, no matter if it takes 20 weeks cut slowly and preserve your tissue. I preach this all the time but its so important keep your tissue and slowly cut fat away. First attack the fat by cardio, then attack your diet, then introduce some chemicals what will aid some fat loss and slowly keep adjusting as thing slow and develop. Will be nice to watch your progress..

How do you train?

[Tron3219]

What would b your advice as far as cardio and weight training are concerned with someone with limited time?

I mean I can always stretch out my workouts from 45-60 minutes weight training and add in post workout cardio. But in all honesty idk how I feel about post workout cardio. One, I'm so fvckin dead after weight training last thing I wanna do is cardio, and I'm afraid it will hinder lbm

[kelkel]

Ur naturally and exomorph? ?

Natural ecto, yes.

(sorry cape)

[krugerr]

Nice, my advice is cut very slowly, no matter if it takes 20 weeks cut slowly and preserve your tissue. I preach this all the time but its so important keep your tissue and slowly cut fat away. First attack the fat by cardio, then attack your diet, then introduce some chemicals what will aid some fat loss and slowly keep adjusting as thing slow and develop. Will be nice to watch your progress.. How do you train?

Thanks bro.
My workouts are very similar to the Blood&Guts routine, with minor changes. I use dumbells mostly. On back I do deep rack lifts, instead of his way.

I've been lax on diet recently, just keeping protein high and eating carbs as I feel. Without tracking, I think I've added 1-2% bf. Nothing major.

My weight is deceptive, as I'm 6'4", it's spread over a big frame! I'll be back on top of my log soon, hopefully with a much better carb cycle, and slower weight loss!

[kelkel]

Legs today:

Extensions: 2 sets. Last with RP and drop.
Vertical press: 2 sets same as above
Static lunges on smith: 2 sets
Leg curls: 2 sets, RP and drop on last
Calves: Usual stuff

Took a day off from squats as I haven't done that in a while. Needed it mentally I think. Inserted the lunges instead. They hurt. Haven't done them in a while and will have to put them in more frequently. Very good exercise done in this fashion.

[marcus300]

What would b your advice as far as cardio and weight training are concerned with someone with limited time?

I mean I can always stretch out my workouts from 45-60 minutes weight training and add in post workout cardio. But in all honesty idk how I feel about post workout cardio. One, I'm so fvckin dead after weight training last thing I wanna do is cardio, and I'm afraid it will hinder lbm

I would slip in in after your workout or better still on your rest days, many times I do tatabta at home and it takes 15mins and I am done. If you feel you need to fule up after your workout forget cardio go home and eat then do cardio at home.

I kike being dead after a workout

[marcus300]

Thanks bro.
My workouts are very similar to the Blood&Guts routine, with minor changes. I use dumbells mostly. On back I do deep rack lifts, instead of his way.

I've been lax on diet recently, just keeping protein high and eating carbs as I feel. Without tracking, I think I've added 1-2% bf. Nothing major.

My weight is deceptive, as I'm 6'4", it's spread over a big frame! I'll be back on top of my log soon, hopefully with a much better carb cycle, and slower weight loss!

I was thinking what height you are to be 280lbs......always remember its not a race and think about how hard it is to build muscle tissue

[DCI]

Shoulders tonight was in a mood to wreck myself with weight and intensity.

Seated db pressing, built up to 50kg db per hand got 4 good strong reps with 2 assisted my shoulders were pumping. I was on a weight high because at the start of the year I was hard pushed to do 40's so 50's is great progress imo and something I thought I could never do personally.

Then hammerstrength heavyish for failure reps it was unreal as you can isolate the muscle so much

Then kk's fav plate shrugs these are a strange thing mid work put I know but they really work for me the blood was searing around my body.

Then front db raises really slow and heavy loved the pain.

Then db shrugs to finish crazy pump by the end of the session was broken lift my arms was sore and I had two boulders for shoulders.

Then 20 mins hard fast cardio

[Capebuffalo]

Natural ecto, yes.

(sorry cape)

Dang it Kel I warned you. See you in 9 hrs.

[RaginCajun]

I like that attitude I am sure you will keep getting bigger and bigger and I will be a small injured old man with white hair

once when I first started training with some power lifters the guys were huge and I mean fuking brick walls and so powerful. I was determined to be as big and stronger and after a few years I wipe the floor with floor with them, it was funny and we still laugh about it to this day

Just ask ole TR about the fountain of youth!

I think he close to 255 years old, give or take a few years

[kelkel]

Guys talking food lately so here's what I've eaten so far today:

1. Protein drink at 0300 or so (piss call)
2. 0730 two servings oatmeal, banana, protein drink
3. 1100 large steak, potatoes and beans

Broke wind steadily until:

4. 1330 Post workout: Protein drink, bagel and yogurt (love greek style yogurt)
5. 1500 smaller left-over steak, more potatoes and beans, yogurt, grapes
6. 1900 6 eggs with cheese and a bagel and kinda foraging for something else as we speak. Thinking half-fat ice cream as I can then eat twice as much!
7. 2200 or so will be a load of cottage cheese with fruit and something else just don't know yet

That's just a basic idea how meals go for me. Tomorrow will probably be all chicken instead of steak cause I already cooked a bunch up.

[Hazard]

Kel..... Try this one day this week..... You'll love it.


Get 1lb of ground chicken and cook up a bunch of rice.

Pan fry the ground chicken and season it to your liking..... If at all. I actually like low sodium seasoning or paprika, adobo, white pepper.

Put down as much rice as u want and if ur starving eat 16 oz of chicken or split it in half and make 2 meals of it.

This chicken is easier to eat IMO and its A LOT better cold compared to chicken breast.

Also too..... When you have cold rice..... You can throw it in the pan when the chicken is cooked and add some water and cook it all together. It adds some nice flavor to the rice also.

Lmk how u get on. I used to eat 2lbs of that a day plus rice. I'm still trying to expand my guts enough to eat more

[kelkel]

May try that. Chicken gets old at times so I'm always looking for new ideas. Hell, I've been pan frying most of my steaks anymore. I get great deals on top sirloins and I usually cook them like below:

Put some EVOO in pan
Sprinkle onion flakes in the oil

Apply steak rub and garlic powder to the steak. I tend to use lemon-pepper as well.

Great this way....

[Hazard]

I have a top secret chicken spice marinade I came up with. Not one person has ver said they don't like it. Can't give it to u tho ;-)

I'm havin smoked turkey legs tonite...... Will take pics when they're done.

[Hazard]

Steak is fairly straight forward..... Except for cuts like flank and skirt..... I've got some mean marinades for those. U eat them? Ill send u the marinade. I wouldn't use it on sirloin tho

[kelkel]

Never had them before.