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  • [QUOTE=klhowell2;1303133361] Thanks for the...

    [QUOTE=klhowell2;1303133361]
    Thanks for the tips.
    1) But I don't believe in doing "extra cardio" for cheats. You messed up, you move on. It's not a tit for tat thing so I shouldn't like at it that...
  • Best way I've found to deal with reversing 1) do...

    Best way I've found to deal with reversing
    1) do an extra Hiit session on the days you overeat
    2) keep most of the "clean foods" in your diet
    3) 1 glass of wine or 1 beer with dinner (count...
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    Yes, problem is you need to go to a GYM.

    Yes, problem is you need to go to a GYM.
  • 1) start dieting 24+ weeks out 2) count macros,...

    1) start dieting 24+ weeks out
    2) count macros, not eat bro-science food
    3) ditch all the LISS sessions for some HIIT cardio
    4) modest peak week protocol with zero to no water manipulation
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    Some recent studies have shown it increase...

    Some recent studies have shown it increase effects of beta and creatine.

    http://biohacksblog.com/creatinebaking-soda-drastically-enhanced-workout-cocktail/

    I use the xtend between meals to try...
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    Update: Weight is still at 179 in the mornings...

    Update:

    Weight is still at 179 in the mornings at around 7-8% bf. However my macros are almost back to normal numbers-
    Daily right now is 325c 240p 60f. One or two days a week I'm eating a bit...
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    391

    Weight class has really heated up as of late. ...

    Weight class has really heated up as of late.
    War Cruz
  • http://forum.bodybuilding.com/attachment.php?attac...

    http://forum.bodybuilding.com/attachment.php?attachmentid=7296731&d=1411608795

    515 @ 179.2lb
  • Thanks guys Naturally thick and stays in...

    Thanks guys



    Naturally thick and stays in place. Style with crew fiber and I only use shampoo 1/2 a week.



    A lot of frequency and volume. Blood flow restriction training also.
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    In experience I stay much leaner and healthier if...

    In experience I stay much leaner and healthier if I do Hiit often (and during reversal/offseason).
  • Replies
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    Body weight: 179.2 (lowest yet) Macros: 270c...

    Body weight: 179.2 (lowest yet)
    Macros: 270c 235p 50f (+75c -25p +5f)
    Hiit: 5 times a week

    Today's workout
    Dead lifts
    135 5
    225 5
    315 5
    405
  • Replies
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    Well, got a sick because of the seasonal change...

    Well, got a sick because of the seasonal change and dieting for so long. Calories ended up getting a little higher accidentally. Essentially reversed by mistake.

    Current shape with flash:...
  • Poll: If Dexter somehow put on another 10lb of muscle,...

    If Dexter somehow put on another 10lb of muscle, then I'd argue he could place 2nd. But even in the year he tried to retain he couldn't do that. Even if he's on at this point I don't think he can...
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    1. phil - looking about the same, slight increase...

    1. phil - looking about the same, slight increase in size, slightly worse gut/neck/head
    2. kai - looking about the same but come in really flat or really full - guessing flat
    3. dennis - comes in a...
  • I agree totally, I have a Y shape frame to begin...

    I agree totally, I have a Y shape frame to begin with too and my traps/erectors tend to over power my lats. Thanks man! Delts and lats are the main priorities come post-dieting
    What have been your...
  • Flat but it's coming together ... ...

    Flat but it's coming together ...

    http://forum.bodybuilding.com/attachment.php?attachmentid=7266361&d=1410382033
  • Starting to feel like ****, yay! ...

    Starting to feel like ****, yay!

    http://forum.bodybuilding.com/attachment.php?attachmentid=7266291&d=1410377844
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    Starting to feel like ****, yay! ...

    Starting to feel like ****, yay!

    http://forum.bodybuilding.com/attachment.php?attachmentid=7266291&d=1410377844
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    Sept 9 Speed bench 200 7,6,7,6 SA incline 70...

    Sept 9
    Speed bench 200 7,6,7,6
    SA incline 70 8,7,8
    Db shoulder press 60 7,6,6
    incline machine 95 10,8,8
    Lat pull down close 220 8,7,7
    Lat pull down wide 200 9,6 180
    Spider curls SA 35 8,7,7...
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    Sept 7 upper lat pull down ramp up to 240 for...

    Sept 7
    upper

    lat pull down ramp up to 240 for 3x 5
    cable row up to 240 for 3x 8-12 reps
    rear delt raise 3x 30lb's for 12
    alt curls 3x 50 for 8
    hammer concentration curls 3x 55 for 8

    bench...
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