**Marcus's HIT Dungeon**

[milky01623]

Man U nail it every time lol
I never realised just how much of a man monster you are wow 250+ mahoooossssive

Of course I used to be 230 but carrying 35% bf Iol

[marcus300]

Man U nail it every time lol
I never realised just how much of a man monster you are wow 250+ mahoooossssive

Of course I used to be 230 but carrying 35% bf Iol

hey dont forget the 2lbs........ 252 lb but I am suppose to be cutting up for my hols lol

[marcus300]

Just ate 2 chicken breast, walnut oil, tomatoes,garlic, chilli peppers, broccoli and sweet potato

[kronik420]

hey dont forget the 2lbs........ 252 lb but I am suppose to be cutting up for my hols lol

questions for the big guy..

so from what i gather when you cut, you eat around maintenance cals and then just add in cardio?

also in your opinion is fasted cardio still best for cutting? or is that too muscle wasting for you?? or doesn't it make any difference?


just that last time i cut i lost a bit of strength, so im assuming i lost some LBM too. im cutting atm and am aiming to keep my LBM while loosing fat, obviously...


thanks

kronik

[marcus300]

questions for the big guy..

so from what i gather when you cut, you eat around maintenance cals and then just add in cardio?

also in your opinion is fasted cardio still best for cutting? or is that too muscle wasting for you?? or doesn't it make any difference?


just that last time i cut i lost a bit of strength, so im assuming i lost some LBM too. im cutting atm and am aiming to keep my LBM while loosing fat, obviously...


thanks

kronik

I always do cardio even when bulking,

I increase it when cutting and eat alot cleaner but around maintenance cals or slightly under while carb cycling which manipulates the body burning fat as fuel. I never restrict calories alot otherwise you lose muscle tissue to much and every lb is vital to me so I would rather do the cut slower by increasing cardio and carb cycling.

To many people restrict cals to much and change there training which just wastes tissue away, ive been there and done that and the above works a lot better for me..

Fasted cardio is good but dont over do it, my cardio is much like my training and cycling short intense bursts

[kronik420]

I always do cardio even when bulking,

I increase it when cutting and eat alot cleaner but around maintenance cals or slightly under while carb cycling which manipulates the body burning fat as fuel. I never restrict calories alot otherwise you lose muscle tissue to much and every lb is vital to me so I would rather do the cut slower by increasing cardio and carb cycling.

To many people restrict cals to much and change there training which just wastes tissue away, ive been there and done that and the above works a lot better for me..

Fasted cardio is good but dont over do it, my cardio is much like my training and cycling short intense bursts

thanks buddy, ill keep this in mind.

[marcus300]

Not trained for 3 days, but need the rest from the assault I gave my body last week, seem to be growing daily.......adjusted my carbs due to not training but still pumped and repairing

[AD]

How much cardio do you do a day, Marcus? On gym days and on rest days?

[marcus300]

How much cardio do you do a day, Marcus? On gym days and on rest days?

I normally do cardio 4 times per week.
Depending on my work schedule it can vary alot just like my training sessions
but its normally something like 30-45 mins per session but when time is
limited I do alot of Tabata cardio which is amazing and my version of it
last for 16mins and really does burn fat while maintaining muscle . My
main concern and importance is manitaining the muscle tissue I build I
don't want to lose or burn it away which is easily done if your not careful
so I find the best way to do this with my intense training, carb cycling
and cardio

[ironbeck]

I'm not really a big grunter in the gym... I prefer to save my grunting for the bedroom, I find it gets my girl to cum quicker

lol its so true, it goes both ways does it not if she is really getting into it it turns me on, if I'm getting into it it turns her on and then its a cascade effect until climax........awesome!

[stpete]

Not going to the gym for 4 days is probably killing you. I know it does me. Let us know when/what you tear up when you get back at it. giving me a little pep in my step.

[marcus300]

Not going to the gym for 4 days is probably killing you. I know it does me. Let us know when/what you tear up when you get back at it. giving me a little pep in my step.

I was glad of the rest to be honest. Been training very heavy and hard but I'm getting itchy now but won't be able to get back in until Monday. Then the assault starts again.

[jimmyinkedup]

Your thread inspired me Marcus. i did the best leg workout I have in months early this am. On the verge of nausea , walking down the step afterwards felt like i was just gonna keep right on going. Insane appetite post work out. How it should be. Thanks Brother!

[marcus300]

Your thread inspired me Marcus. i did the best leg workout I have in months early this am. On the verge of nausea , walking down the step afterwards felt like i was just gonna keep right on going. Insane appetite post work out. How it should be. Thanks Brother!

That's how you do it my friend, if your in there doing a job get it done hard and intense then get home and feed the furness to the max. Take yourself to the limit and beyond and that is were a lot fail because they don't know how to or even how to eat to grow.

Sounds great and I love training legs, takes fuking hardwork and heart of a lion, well done

[DCI]

Excellent read there and think I haven't read more sense spoken in a thread in a long time on here. I think I will start with some cardio soon been leaning out carbs and steering clear of beer for the last 6 weeks and seeing some nice bf lowering by just doing that. One question, do you do cardio before or after weight training personally?

[stpete]

Your thread inspired me Marcus. i did the best leg workout I have in months early this am. On the verge of nausea , walking down the step afterwards felt like i was just gonna keep right on going. Insane appetite post work out. How it should be. Thanks Brother!

Yeah, it is me too jimmy. I've had the last 2 days off and i started picking up where i left off just this last week after a unwanted vacation. Chest and bi's today. Going to kill it.

Thanks, marcus.

[jimmyinkedup]

Yeah, it is me too jimmy. I've had the last 2 days off and i started picking up where i left off just this last week after a unwanted vacation. Chest and bi's today. Going to kill it.

Thanks, marcus.

Yeah man , somewhere for me in the last few months it got lost. Going to gym , outwardly prob looking like good workouts , but somewhere along the line that "leaving every ounce of me at the gym" got lost. Nice to get it back ....

[kelkel]

6-8 whole eggs, asparagus, brown rice - - camera is on charge

Christ, I can smell that already on the east coast...



ps: keep this thread rolling Marcus. Good inspiration for a lot of members! Gives them a good idea of how things "should" be done to make and maintain gains!

[marcus300]

Excellent read there and think I haven't read more sense spoken in a thread in a long time on here. I think I will start with some cardio soon been leaning out carbs and steering clear of beer for the last 6 weeks and seeing some nice bf lowering by just doing that. One question, do you do cardio before or after weight training personally?

I never do it before my workout, it also depends on time but after or early morning or on even rest days I go in and do what I need to do to keep control.

Thanks for your comments

[marcus300]

Jimmy, stpete, kell....thanks


I can't express it enough and I know
it lands on deaf ears with most guys but what separates the really big
guys who turn heads and the guys who just look ok is what you do in the
gym and what you eat. I see it all the time and I must admit I was one
of these guys who couldn't grow and explode like I wanted to but once I
mastered how to really train correctly with the right amount of intensity
and eat the right foods 24/7 , yeh you heard me right 24/7!! I spent
years feeding my body 24/7 and you know what happened I exploded in size.
When I train I train like someone has a gun to my head and my life depends
on the last rep, that last dropsets, that one last forced rep what's making
my eye balls shake and my ears blowing out with the pressure.....................I
will take myself through so much pain training to build muscle tissue I
wont just waste it away by restricting my food, I eat big and I train big
and I slowly cut body fat by eating clean and manipulating my intake to
use fat as fuel...........

[marcus300]

Up early making the food for the day. Will be able to get in the gym Monday can't wait

[calgarian]

Jimmy, stpete, kell....thanks


I can't express it enough and I know
it lands on deaf ears with most guys but what separates the really big
guys who turn heads and the guys who just look ok is what you do in the
gym and what you eat. I see it all the time and I must admit I was one
of these guys who couldn't grow and explode like I wanted to but once I
mastered how to really train correctly with the right amount of intensity
and eat the right foods 24/7 , yeh you heard me right 24/7!! I spent
years feeding my body 24/7 and you know what happened I exploded in size.
When I train I train like someone has a gun to my head and my life depends
on the last rep, that last dropsets, that one last forced rep what's making
my eye balls shake and my ears blowing out with the pressure.....................I
will take myself through so much pain training to build muscle tissue I
wont just waste it away by restricting my food, I eat big and I train big
and I slowly cut body fat by eating clean and manipulating my intake to
use fat as fuel...........

I want to learn that

[baseline_9]

Up early making the food for the day. Will be able to get in the gym Monday can't wait

What's on the menu for today then big man....

Do u cook all your food fresh every day?

[milky01623]

Up early making the food for the day. Will be able to get in the gym Monday can't wait

Ditto I'm off for my early Sunday sesh in the gym
But not before I've put my stewing steak in the oven and got everything out for the weeks food prep
Menu this week includes
Chicken breast
Fish
Bulgar wheat
Cous Cous
Stewing steak
Potatoes

[marcus300]

I want to learn that

Cal, how are you?

I'll try and explain a bit more
on how I manipulate my intake to use fat as fuel. Its all done via carb
cycling and my primary objectives are muscle maintenance and energy deficits
both are priority if you want to stop wasting any of that hard earned muscle
tissue away. Now when I bulk I bulk and like ive said before it can be
a 24/7 approach, i'm very old shcool with this approach and I dont keep
ripped or low bf year round I bulk and build size and mass from serious
intesne training coupled with some extreme eating habits. Now I know everyone
is different and I am not preaching here at all, I am just giving you some
insight into how I do things. I bulk and then slowly cut the bf away so
I maintain as much tissue as possible, thats vital in my eyes. When I use
to do consulations for members/clients they all wouldnt follow one way
of bulking and cutting, I would work it off how they react and respond
and it was an individual work sheet they would follow to suit their body
type but I would use a lot of my own personal methods on how I keep low
bf while maintaining muscle tissue, thats the key here building and saving
that precious tissue while taking the fat off...I'm starting to waffle
so let me get back on track.


Carbs are needed to release insulin
to help grow, maintain and repair muscles so I will hit my daily carb requirements
but alter the intake of them to confused my body constantly. I will saturate
my glycogen stores for a few days usually on training days this will mean
I will eat a surplus over my requirements to push my insulin levels even
more which helps to drive the body into a stronger anabolic state, often
I will consume all these carbs morning up to mid afternoon then drop them
off. I will then continue with moderate carb approach for a few days
( nothing is set in stone with how many days, I go off how I feel and look)
which will allow me to pull back on my glycogen stores which inturn will
help keep my body fat from rising. Once my G stores have pulled back I
will increase again to bring in the drive needed to maintain the tissue
and drive my workouts. If I need to drop carbs lower for further few days
I will but usually I will make the energy deficit by using cardio differently
on high, mod and low carbs days so the bodyfat is used for fuel. I will
never ever restrict my calories for too long because this is when tissue
is wasted and every lb I build I want to keep so slowly carb cycling and
using cardio to do the majority of the "engery out" does hold
and maintain tissue better than going on these hard restricting diets,
my tissue is to valuable to waste once its been built so my cardio is short
and intense and my cals are more or less high end to attack the bf by manipulating
the intake via carb cycling, times of day they are induced and also using
cardio to make the energy deficit.


If I am starting to look
softer then I will shorten my higher carbs days and lengthen my mod/low
carb days and I will also increase my cardio further to increase the energy
out. I am very much in tune with my body so I know by monitoring how I
look and feel I know exactly if I should attack the carb approach or the
cardio approach.

Sorry for how its typed out , was done on my phone

[Flagg]

I've been following this thread over the last three days.

Marcus, you're a beast and a fountain of knowledge!

I love your old school attitude to training, eating as well!

I see a lot of people take diaries into the gym and record what they are lifting. I dont do that, I just go in, and start lifting iron. If it feels too light, I simply increase the weight until I feel that im pushing my muscle groups to their limits!

[DCI]

I never do it before my workout, it also depends on time but after or early morning or on even rest days I go in and do what I need to do to keep control.

Thanks for your comments

Thanks for the reply. Yeh, I think I need to get in the mindset for weekend training just for cardio for an hr or so.

[marcus300]

What's on the menu for today then big man....

Do u cook all your food fresh every day?

Yes I prepare my food fresh daily
if I am going to be out .

I'm having today

M1- oats, whey pro, banana

M2- 7 whole eggs, brown rice, asparagus,
raspberries

M3- homemade turkey meat balls, brown
rice, broccoli

M4- 1 1/2 tins of tuna with onion
and 5 whole eggs, broccoli

M5 - 2 chicken breast with sweet chilli
and asparagus

M6 - Whey pro, peanut butter

(M7 reserve shake) just incase
my work schdule makes me miss a meal or I want more cals - oats, pro blend,


Only 6 meals today due to my work load
and none training day, no cardio!

[marcus300]

I've been following this thread over the last three days.

Marcus, you're a beast and a fountain of knowledge!

I love your old school attitude to training, eating as well!

I see a lot of people take diaries into the gym and record what they are lifting. I dont do that, I just go in, and start lifting iron. If it feels too light, I simply increase the weight until I feel that im pushing my muscle groups to their limits!

Thanks Flagg appreciate your comments


I've tried different styles of training,diets and cycles and what happens over time is you learn exactly what works as you get more in tune with how your body responds and grows. Eventually I found the best ways to use steroids, nutrition and training to really explode in size and for me its the old school approach. May not suit everyone and I am not taking anything away from any other methods or protocols because you use what works for you.


On many training days I spend 30 mins on youtube watching Dorian, Phil H, Ronnie or Branch training that body part I will be training in an hour and this for me motivates me and sends my aggression sky high, just a little thing like watching Yates doing his delts makes me push that last rep or go beyond failure. In all honesty I actually like pain I know this sounds stupid but I like the pain from training and pushing my body to extremes. Sometimes its how much pain you can take what makes the difference ( I don't mean bad pain as in injury) I really get a buzz out of breaking my body down and creating this assault of pain all over my body. I get alot of pleasure out of pain.

[jimmyinkedup]

I just "fed the machine". Hit up youtube - Ronnies Back Workout. Im off to the gym now , Im so fired up ....got my ipod , my towel , and a burning desire to tear it up ..I love this thread. The fire is lit again.

[marcus300]

I just "fed the machine". Hit up youtube - Ronnies Back Workout. Im off to the gym now , Im so fired up ....got my ipod , my towel , and a burning desire to tear it up ..I love this thread. The fire is lit again.

That sounds great, get yourself in the zone before going to war

[kronik420]

Jimmy, stpete, kell....thanks


I can't express it enough and I know
it lands on deaf ears with most guys but what separates the really big
guys who turn heads and the guys who just look ok is what you do in the
gym and what you eat. I see it all the time and I must admit I was one
of these guys who couldn't grow and explode like I wanted to but once I
mastered how to really train correctly with the right amount of intensity
and eat the right foods 24/7 , yeh you heard me right 24/7!! I spent
years feeding my body 24/7 and you know what happened I exploded in size.
When I train I train like someone has a gun to my head and my life depends
on the last rep, that last dropsets, that one last forced rep what's making
my eye balls shake and my ears blowing out with the pressure.....................I
will take myself through so much pain training to build muscle tissue I
wont just waste it away by restricting my food, I eat big and I train big
and I slowly cut body fat by eating clean and manipulating my intake to
use fat as fuel...........

your words are truly inspiring, did my chest/tri workout today with this in mind and i really pushed myself past my normal limit..

last week i failed on my drop set at about 6 reps, today i pushed myself beyond and got 9-10.... ouch... chest is going to be sore for a few days at least lol, i can feel it. im cutting atm, so i doubt ill see any gains from this... is it possible to build new muscle tissue while cutting? eating around maintenance maybe a lil under atm..

this would have to be the only useful thread in the lounge lol, please keep it going.

[marcus300]

your words are truly inspiring, did my chest/tri workout today with this in mind and i really pushed myself past my normal limit..

last week i failed on my drop set at about 6 reps, today i pushed myself beyond and got 9-10.... ouch... chest is going to be sore for a few days at least lol, i can feel it. im cutting atm, so i doubt ill see any gains from this... is it possible to build new muscle tissue while cutting? eating around maintenance maybe a lil under atm..

this would have to be the only useful thread in the lounge lol, please keep it going.

Thanks I am glad my words gave you some kind of lift to push beyond your normal limits. It sounds like you had a great workout excellent

Are you on cycle?

There is one very important thing you should do in my opinion, if you have broken your body down in the gym and ripped those muscles to failure YOU HAVE TO FEED THEM so they repair and grow bigger, do not restrict your calories when your training like tIve. Read everything what ive written in this thread and it will become clear. Fuel your workouts, fuel the repair and growth and strip fat away via cardio. If your training to the extremes you need to feed the body so it repairs and grows and in my eyes restricting calories to much and doing an intense cardio program will burn precious muscle tissue, this is were I see a lot going wrong. I'm talking in general here and not pre-comp by the way.

If cutting bf is the goal there are many ways to attack this, its kind of find out what works best for you carb cycling, fiber approach,keto, timing of carbs,thermogenesis and calorie deficit by cardio but at all times feed the body what it needs to workout and repair because the the primary goals no matter what your trying to achieve is the maintain and repair muscle tissue and of course build.

There isn't one way what suits everyone, you will have to try and experiment what works best for your body and how you train, its kind of a work in progress system and listen to the body daily and adjust as you go along. Do you know how your body builds muscle tissue the best? do you know how to maintain it while dropping bf? which protocols work best for you? you tell me about how your body reacts and responds and I will tell you the best approach to attack and achieve your goals.

Do you know one of the best ways to burn bf and keep it off over the long periods of time is?

Increase your muscle mass via an intense weight training program coupled with a nutrition plan that inhibits fat storage because this is the best way to increase your basal metabolism which will produce a leaner muscular body what will drive fat loss and muscle repair and muscle maintenance. So keep this in the back of your mind when you are planning an assault on your bf because this will help you understand whats important to achieving your goals. Once you add slabs of muscle tissue to your body ( which don't get me wrong is hard work and takes a heart of a lion) coupled with the right meal plan the demand for glycogen increases with the increase of muscle mass and training loads so the insulin receptors on your muscle tissue become upgraded which will results in glucose being more readily deposited into the muscles instead of fat cells. So if you confuse the body via carb cycling or other methods ive mentioned above to trick your body into burning further fat without setting off starvation mode and muscles wastage process you will maintain tissue while burning bf. I know I am starting to waffle on and on here and i am sorry for this but if you get a better understanding on how precious muscles tissue is and how much food/calories are even when dieting and cutting you can attack it better and try and keep as much muscle tissue as possible

[marcus300]

First day back from 4 days off training, really need to get back in the gym by day 3 I was fully repaired and felt I needed to get back in so this morning as soon as I got up I was watching youtube videos of Yates and Branch training chest......

Started to refuel my G store's this morning with large helpings of food and shakes and off I went. On my first working set of incline DB press I started to feel the pump surging around my upper chest and the viens started to pop out of my forearms but I felt a twinge around my front delt pec tie-in when I was repping with the 130's so instead of any forced I went straight into a triple dropset which just exploded my upper chest with blood. I felt I was ready for the last working set so I stayed with the same weight due to the pain in my delt tie-in so I did another triple drop which had me gasping for breath and my upper chest was fully pumped with blood.

Incline flyes didn't aggravate my injury so did some extreme stretching in between sets and hit 2 working sets to failure coupled with 2 dropsets. Rest of the chest routine went fine but still have slight stabbing pain in delt tie-in but doesnt seem to bad now.....only did chest then hit the cross trainer interval for 30 mins and then went home and now i'm having 7 whole eggs, large baked Potatoe and broccoli..............

[kronik420]

Thanks I am glad my words gave you some kind of lift to push beyond your normal limits. It sounds like you had a great workout excellent

Are you on cycle? no, haven't cycled yet, want to do my first one sometime next year... can't wait .. although i am taking clen atm

There is one very important thing you should do in my opinion, if you have broken your body down in the gym and ripped those muscles to failure YOU HAVE TO FEED THEM so they repair and grow bigger, do not restrict your calories when your training like tIve. Read everything what ive written in this thread and it will become clear. Fuel your workouts, fuel the repair and growth and strip fat away via cardio. If your training to the extremes you need to feed the body so it repairs and grows and in my eyes restricting calories to much and doing an intense cardio program will burn precious muscle tissue, this is were I see a lot going wrong. I'm talking in general here and not pre-comp by the way.

If cutting bf is the goal there are many ways to attack this, its kind of find out what works best for you carb cycling, fiber approach,keto, timing of carbs,thermogenesis and calorie deficit by cardio but at all times feed the body what it needs to workout and repair because the the primary goals no matter what your trying to achieve is the maintain and repair muscle tissue and of course build.

There isn't one way what suits everyone, you will have to try and experiment what works best for your body and how you train, its kind of a work in progress system and listen to the body daily and adjust as you go along. Do you know how your body builds muscle tissue the best?dont exactly know what you mean by this do you know how to maintain it while dropping bf?the first time i tried cutting i lost some strength, so i assume i lost muscle too, this time i have cut 6kg so far and still have maintained my strength.. which protocols work best for you?im not a big fan of cardio, so i tend to restrict calories, but your idea of cutting does make alot of sense so.. you tell me about how your body reacts and responds and I will tell you the best approach to attack and achieve your goals.

Do you know one of the best ways to burn bf and keep it off over the long periods of time is? not particularly, only been seriously training for 2-2.5 years. and only started watching my diet since about February this year (same time i joined the forum..)

Increase your muscle mass via an intense weight training program coupled with a nutrition plan that inhibits fat storage because this is the best way to increase your basal metabolism which will produce a leaner muscular body what will drive fat loss and muscle repair and muscle maintenance. So keep this in the back of your mind when you are planning an assault on your bf because this will help you understand whats important to achieving your goals. Once you add slabs of muscle tissue to your body ( which don't get me wrong is hard work and takes a heart of a lion) coupled with the right meal plan the demand for glycogen increases with the increase of muscle mass and training loads so the insulin receptors on your muscle tissue become upgraded which will results in glucose being more readily deposited into the muscles instead of fat cells. So if you confuse the body via carb cycling or other methods ive mentioned above to trick your body into burning further fat without setting off starvation mode and muscles wastage process you will maintain tissue while burning bf. I know I am starting to waffle on and on here and i am sorry for this but if you get a better understanding on how precious muscles tissue is and how much food/calories are even when dieting and cutting you can attack it better and try and keep as much muscle tissue as possible

i have a thread going in the nutrition section if you wish to check it out...

http://forums.steroid.com/showthread...d-cutting-diet

[kronik420]

just got back from the gym, did back today and...



lol, need to get a good leather one....

[marcus300]

i have a thread going in the nutrition section if you wish to check it out...

http://forums.steroid.com/showthread...d-cutting-diet

I'll give that a read when I have chance, keep up the good work

sounds like you have started and things are developing

[kronik420]

I'll give that a read when I have chance, keep up the good work

sounds like you have started and things are developing

thanks.

yea im loving it atm, its hard not to go to the gym 7 days a week, but i know i need rest so.. i try to limit myself to 5 days a week..

this is now my passion in life, i've actually applied to do a course in fitness next year, should find out soon if i've been accepted or not.. i highly doubt ill ever stop going to the gym.. i like the way people look at me when i walk past especially the girls

[marcus300]

thanks.

yea im loving it atm, its hard not to go to the gym 7 days a week, but i know i need rest so.. i try to limit myself to 5 days a week..

this is now my passion in life, i've actually applied to do a course in fitness next year, should find out soon if i've been accepted or not.. i highly doubt ill ever stop going to the gym.. i like the way people look at me when i walk past especially the girls

Thats great news I hope you get accepted on the course,

Yes you need to rest so you repair from the damage you have done in the gym, feed and repair is vital so make sure you rest....

You will change so much over the following months and years you will never go back to normality lol

If people are looking at you when your out and about then your doing something right,

[kronik420]

Thats great news I hope you get accepted on the course,

Yes you need to rest so you repair from the damage you have done in the gym, feed and repair is vital so make sure you rest....

You will change so much over the following months and years you will never go back to normality lol

If people are looking at you when your out and about then your doing something right,

i can only imagine what id look like in a few years time.. goal is 240 at 12%

currently 206 at 15% ish.. (6 ft)

speaking of rest, it's time for bed