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Originally Posted by Ezskanken

Guns, with keeping your body fat low throughout the year, are your mass gains slower in regards to an all out bulk? Quality gains take longer to see on the scale?

yep much slower on the scale but at the same time everyone swears that i am bigger and heavier than i actually am. so in the 280s i look to be over 300lbs or so that's what people tell me but to me i dont look any bigger or different. to be honest though i am using light cardio to enhance metabolism stay more heart healthy and help my endurance in training. not to much emphasis put on the fat loss cause that is just a by product for me anyway. i do feel a whole hell of a lot better though

Tweeti am also going to throw out there that my damn knees elbows and back are wrecked from the damn weather change. being blown up and all the crap done to my body doesnt pay off when it gets cold. lots of warming up but man i sure pay for it when i cool down.

Tweetcontemplating adding in anabolic's dc stretches into my program as well. what does everyone think?

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Originally Posted by guns01

contemplating adding in anabolic's dc stretches into my program as well. what does everyone think?

Those stretches are the real deal bro. Especially getting into them as soon as your done with that particular body part is brutal! They all suck ass doing, but they work I know that.

Tweetquads only with new partner lol:

step mil warmup 15 mins
foam roller on it band area lower back upper middle back and front quads for 10 minutes. trying to loosen up the area from the weather
leg xtensions 45x50 60x40 75x30 105x25 120x20 135x20 150x20 180x15 (these are done with a 2-3 sec pause at the top followed by an extra 10-15 partials at the bottom when failure is met)
static holds on wall 1min/4sets
leg press 200x50 400x40 600x30 800x20
squats 135x25 225x20 315x15/2
sissy squats bwx20x15x15

done for the day and pretty wrecked. new partner hung pretty well. she is strong as a bull and i am breaking her in slowly so i dont knock her out all week with one leg workout

TweetDante's DC stretches can be added to any program.

Tweet15 min step mil warmup
hs incline 45x30 90x20 135x15 190x15/2 ds 190x10 135x8 90x10 45x10
pec dec flyes 45x30 60x30 75x25 90x20
machine press ds 180x10ds 150x10ds 120x10ds 105x10ds 90x10ds 75x10ds 60x10
dc stretches for 3 minutes
db incline curls 25x20 35x20 45x20 55x15 65x15
hs preachers ds 100x10ds 80x10ds 60x10ds 50x10ds 40x10ds 30x10
standing cable curls ds 150x10 120x10ds 100x10ds 80x10ds 60x10ds 50x10 did these for 2 rounds
dc stretching
hanging knee ups x12/5
cable crunches 50x15 60x15/3 50x15

done for the day

TweetGuns I know you said you take your coconut oil with non carb meals, why is that? I was thinking of getting back on it, and usually take a cople teaspoons with my meals, especially over hot rice.

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Originally Posted by Ezskanken

Guns I know you said you take your coconut oil with non carb meals, why is that? I was thinking of getting back on it, and usually take a cople teaspoons with my meals, especially over hot rice.

it is a super food. it adds a bunch of calories 1 2-it helps joints 3-skin 4-hair 5-aids digestion 6-good for your lipid profile and did i say it adds calories haha. i love the stuff man and if i miss a day or two and dont get mine in i can def tell a huge difference. like i said before i am a cheap bastard so i get mine from walmart. usually go with the lb organic for about 6 or 7 bucks.

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Originally Posted by guns01

it is a super food. it adds a bunch of calories 1 2-it helps joints 3-skin 4-hair 5-aids digestion 6-good for your lipid profile and did i say it adds calories haha. i love the stuff man and if i miss a day or two and dont get mine in i can def tell a huge difference. like i said before i am a cheap bastard so i get mine from walmart. usually go with the lb organic for about 6 or 7 bucks.

Damn, reading this just made me want to take a cople teaspoons right now! Be right back!

Tweetthis weeks eating setup is supposed to be high carb but because of thanksgiving i opted to stay in the 3-400 range only:

meal 1:
12 whole eggs
2 cups grits
acv
meal 2
16oz top round steak
2 tbl spns coconut oil
meal 3 (post workout)
100g whey with 2cups almond milk
2 cups cream of rice
meal 4
16oz top round steak
2 tbl spns coconut oil
acv
meal 5
16oz top round steak
2tbl spns coconut oil
meal 6
16oz top round steak
2tbl spns coconut oil
acv
meal 7
100g whey in water.

Tweetdelts/traps:

15 min step mil did something different today. last 10 minutes were done with me raising up on big toe for a pause with each step for calves. hurts like hell after about 2 mins for damn sure

bb shrugs 135x50 185x50/2 225x15 315x15/2
db lats 10x30 20x25 25x25 30x20
rear cable lats 50x20 60x20 70x20 80x20
sb upright rows 80x20 100x20 110x20 120x15
db rear lats 20x20 25x20 30x15/2
db front raise 15x25 25x20 30x20 35x20
machine press neutral grip ds 150x10ds 120x10ds 100x10ds 80x10ds 60x10 2d run 120x10ds 100x10ds 80x10ds 60x10ds 50x10
dc shoulder stretching 3mins

TweetLove the diet, may have to try coconut oil.

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Originally Posted by Anabolic5150

Love the diet, may have to try coconut oil.

stuff is like gold man. i dont bulk or diet without it ever. great for everything and adds a ton of good calories into the eating plan. dont warm it up and put it in shakes cause then you have to spoon it out and eat it anyway. just pull a cpl table spoons and eat it straight up. it is tasteless but the texture kind of sucks haha

TweetDo you ever give your digestive tract a break? just wondering with that much food if you ever take a day and eat light every so often.