BLOOD AND GUTS! JUST NO CRYING! "Per Ferrum, Ad Astra"

[CHRIS925]

Read that article you just linked... put a FATTY smile on my face coach. Towards the end...

'If your current physique was built without much focus on strength development with compound movements, try this out and you will see a very drastic change in your physique.'

son I am stoked.

[FATHER FLEX]

All sounds good in hear boss

Been a bit quiet, but should be back the regular routine in a second here.

Berto, are you planning on doing anything differently with your nutrition ratios this offseason then you did before?

Yes! I had a few mini cuts last time, this time I don't plan to

Berto, I'm thinking of doing some Occlusion training for my legs, have u seen some improvements using them?
did u just use your knee wraps, How tight???
THNX DUUUDE

I used it on my ME days when I was dieting. It let me get it and do my heavy work, and get some fluff in without having to load my joints anymore. Really aided me on my ME days big time and when I go back to WSB I will likely go back to something similar to that.

Read that article you just linked... put a FATTY smile on my face coach. Towards the end...

'If your current physique was built without much focus on strength development with compound movements, try this out and you will see a very drastic change in your physique.'

son I am stoked.

So you are going to go powerlift and not just go to meets for the sake of eating cake, and getting footlongs Ewwwww

[CHRIS925]

LOL so much damn pressure to do a meet! I just learned how to deadlift last month! LOL

[Bmarchio]

Berto, or anyone who has something to add….

any recommendations for a belt? or is it not a bid deal on brand/type. Just get a simple cheap one from Dick’s, etc….?

[CHRIS925]

Inzer 13mm lever belt (god of all belts) . Cheaper option (the one that I had and LOVED until I lost it): Titan Support Systems 10mm Toro Lever Belt. Both 10cm (4 inches) wide.

[B-Neva]

LOL so much damn pressure to do a meet! I just learned how to deadlift last month! LOL

notsureifsrs

[CHRIS925]

notsureifsrs

srs

[devinh]

Berto, or anyone who has something to add….

any recommendations for a belt? or is it not a bid deal on brand/type. Just get a simple cheap one from Dick’s, etc….?

Don't waste your money on one of those rubber bands they call belts at sports stores. Spend your money the right way the first time and you'll be forever happy. Like Chris said, inzer forever lever, they make a 10 and a 13mm. Most people are perfectly fine with a 10mm if money is tight. But you will have it for years and years (unless you leave it on a bus). Seriously laughing hard at that, sorry Chris. Inzernet.com

[CHRIS925]

Don't waste your money on one of those rubber bands they call belts at sports stores. Spend your money the right way the first time and you'll be forever happy. Like Chris said, inzer forever lever, they make a 10 and a 13mm. Most people are perfectly fine with a 10mm if money is tight. But you will have it for years and years (unless you leave it on a bus). Seriously laughing hard at that, sorry Chris. Inzernet.com

Let's not talk about it!!! I hate myself lol. I am the definition of beta. Next time I get one I'm fukin WEARING it on the bus. WITH the lever secured. srs. lmao

[DREhova 87]

On a bus? Lol

Brb... Had to get a new belt cuz I got too shexy fat

[toddbz]

LOL so much damn pressure to do a meet! I just learned how to deadlift last month! LOL

If you do those like you took down that cake with peppers you'll be fine.

[FATHER FLEX]

Express Update!

So far things have been good! If anything has been a bit on the meh side it has been the nutritional side of things. More than anything I have just been cruising, but not how you would think. For example yesterday I had a bowl of raising bran, was out the door, had a danish for lunch with some joe, and a pot pie after. Kind of a nutritional deload, and the main issue is that it affects my performance right away. Not to mention the skinny bastid in me will eat himself away until I look like Steve Urkel. So no more Top Ramen and an orange for lunch, I need to get back on that nutrition train. So its five meals at 15-20/100/45-50 and its that simple really.

Also my bench sucks! But my rack pulls are getting sharper!

Bench Press

265 x 3 x 3

Rack Pulls

475 x 3 x 3 and form was sickness!

Lastly I went rock climbing at I got some 5 10s which is pretty studly for 9 month lay off. But yeah starting today no more eating like college student/hippie LOL

Lastly went to support the 3DMJers competing at a local powerlifting meet, and it also happen to be Melissa's 21st birthday! We were not supposed to celebrate until Sunday, but I wanted to surprise her.

[CHRIS925]

If you do those like you took down that cake with peppers you'll be fine.

What the..... i don't even..... are you a wizard?

How'd you know about this?! When I get punk'd by an 11 year old girl I would rather it not be spread all over the internet like a wild fire......

tasted extremely horrible. gotta do what you gotta do sometimes

[Blazed]

Hey Berto, really interesting that you plan on going 2-3 years without any mini cuts.

If I may ask, what is the logic behind it?

I just recently read one of Laynes articles on cyclical bulking and now I are confused =)

[FATHER FLEX]

Hey Berto, really interesting that you plan on going 2-3 years without any mini cuts.

If I may ask, what is the logic behind it?

I just recently read one of Laynes articles on cyclical bulking and now I are confused =)

I will entertain the lazy Ha ha ha! But start here Slow and steady...nobody likes it, but that's what always wins

http://www.3dmusclejourney.com/artic...approaches.php

[ErickStevens]

I will entertain the lazy Ha ha ha! But start here Slow and steady...nobody likes it, but that's what always wins

http://www.3dmusclejourney.com/artic...approaches.php

When people ask me why I'm cutting now I just tell them it's so I don't have to do it later!

[domingochavez]

When people ask me why I'm cutting now I just tell them it's so I don't have to do it later!

Word!

[CHRIS925]

I will entertain the lazy Ha ha ha! But start here Slow and steady...nobody likes it, but that's what always wins

http://www.3dmusclejourney.com/artic...approaches.php

This article is bad ass..

Everyone be sure to read it if you haven't done so yet

When people ask me why I'm cutting now I just tell them it's so I don't have to do it later!

Why would people ask you why you're cutting?

I'd ask something more along the lines of.. hey you TRX ******* do you even lift? Love you. srs.

[B-Neva]

Not to mention the skinny bastid in me will eat himself away until I look like Steve Urkel.

living that life style right now!

[Blazed]

I will entertain the lazy Ha ha ha! But start here Slow and steady...nobody likes it, but that's what always wins

http://www.3dmusclejourney.com/artic...approaches.php

I have read the article 2-3 times already.....I just read it again haha =)

So you think that say in my case of taking a 2 year offseason....doing a 3-4 week mini every 6 months for example would really hinder overall progress? I figured cutting 5lbs of fluff 2x a year would ultimately lead to starting my diet for 2014 at a lighter/leaner condition. I know myself and if I gain for 24 months without any caloric deficit I will be sitting pretty at 250lbs haha. even gaining "slowly" >..<

I guess The optimal approach would be to grow at a snails pace and never cut?

[CHRIS925]

I have read the article 2-3 times already.....I just read it again haha =)

So you think that say in my case of taking a 2 year offseason....doing a 3-4 week mini every 6 months for example would really hinder overall progress? I figured cutting 5lbs of fluff 2x a year would ultimately lead to starting my diet for 2014 at a lighter/leaner condition. I know myself and if I gain for 24 months without any caloric deficit I will be sitting pretty at 250lbs haha. even gaining "slowly" >..<

I guess The optimal approach would be to grow at a snails pace and never cut?

Keep in mind there's not only 'cutting' and 'bulking'... there's the 'maintain' option.. which if done correctly you will eventually reach, IMO. I've found a weight I'm happy at with good strength / performance and it seems to be my 'spot'.... hold onto that for your off season and make the quality gains you can... I really think that is the way to go [keep in mind I'm saying this KNOWING how easy it is to gain weight.. as I have to fight to avoid this myself]

[toddbz]

What the..... i don't even..... are you a wizard?

How'd you know about this?! When I get punk'd by an 11 year old girl I would rather it not be spread all over the internet like a wild fire......

tasted extremely horrible. gotta do what you gotta do sometimes

Well considering that was my kid and I was sitting right across from Bert it wasn't very tough to see.
Be glad you didn't put money up. I watched that kid eat a raw thai chili for $5 one time
But yes...I am a wizard.

[ErickStevens]

Why would people ask you why you're cutting?

I'd ask something more along the lines of.. hey you TRX ******* do you even lift? Love you. srs.

Because some people think "I'm fine the way I am". If you disparage TRX one more time, Migs and I are going to have to stomp you out.

[Ryanmckd]

Because some people think "I'm fine the way I am". If you disparage TRX one more time, Migs and I are going to have to stomp you out.

Similar to the "it's just baby fat, you'll grow out of it, you don't need to diet" comments I got as a teenager lol.

[Quelly]

I have read the article 2-3 times already.....I just read it again haha =)

So you think that say in my case of taking a 2 year offseason....doing a 3-4 week mini every 6 months for example would really hinder overall progress? I figured cutting 5lbs of fluff 2x a year would ultimately lead to starting my diet for 2014 at a lighter/leaner condition. I know myself and if I gain for 24 months without any caloric deficit I will be sitting pretty at 250lbs haha. even gaining "slowly" >..<

I guess The optimal approach would be to grow at a snails pace and never cut?

1) growing at a snails pace or a rabbits pace will likely net the same amount of muscle growth
2) 6 months to 3 weeks isn't a bad ratio of bulk to cut, I'd say you're doing it right

[FATHER FLEX]

I have read the article 2-3 times already.....I just read it again haha =)

So you think that say in my case of taking a 2 year offseason....doing a 3-4 week mini every 6 months for example would really hinder overall progress? I figured cutting 5lbs of fluff 2x a year would ultimately lead to starting my diet for 2014 at a lighter/leaner condition. I know myself and if I gain for 24 months without any caloric deficit I will be sitting pretty at 250lbs haha. even gaining "slowly" >..<

I guess The optimal approach would be to grow at a snails pace and never cut?

No but you bring up a good point Paul, and while I am not against cleaning up a bit, or even in some cases getting a bit heavier than you would like I do think most bodybuilders go into their offseason with too big of a caloric surplus. Think back to your contest prep for a minute, as you workout, and you recover. At a slower pace of course, but you do, and while its surely not enough to gain new muscle it goes to show you that most tend to overeat a bit too much while dieting and gain too much of the other stuff when in the offseason. A few set rules for sure, is that you need to be at your setpoint or right above it. You are just not going to make any gains when you are in a place that your body is not comfortable with, although as you become more advanced and get closer to your genetic ceiling the less you will likely get from being too far above that setpoint. So the snails pace would start right at were I have the person feeling like a human being again, so if we come out of the gates gaining 4-6lbs the first month in order to get there I am fine with that to. As Eric recently found out he is likely about 3-4lbs and like he told me at the dinner table the other day..."No more 181s for him!"

If you did a clean up phase every 6 months you would be a whole lot better than 90% of guys right now IMO. Sure you the argument is that as you regain all the great nutrient partitioning effects as you get heavier, well my argument would be similar to what Chris said. Find that right weight for you, and hang around there. Everyones case is a bit different, and it should be handled differently, I know what it looks like for me on paper.

In my case I know my setpoint as to were I can actually start making progress and feel 100% normal is somewhere in the 164-165 range. So I will be gaining 2lbs a month for about 7 months or so and by June I should be right at were I started my prep this season. A nice 180, and from there things will likely be even slower and I will likely chill here. From there access the situation and decide what is next

[mattjansen]

^^^ this makes me feel so confident in you as my coach! Dead on with my thought process, but at the same time sometimes for sake of progress we need to be told we need a little extra fluff as opposed to on our own holding back for the sake of loosing all our prep work

[Frankdaddy]

I like when people see my ******** page and see my ab shots but when they ask to see in person im like I only have those things 1/4 of my life but let me show you my glute ham tie ins LOL

[COZ999]

I like when people see my ******** page and see my ab shots but when they ask to see in person im like I only have those things 1/4 of my life but let me show you my glute ham tie ins LOL

i thought you deleted your ********

[Frankdaddy]

i thought you deleted your ********

I did, Im just remenising. I miss ******** for quick updates, but it took up my whole life outside of the gym. I thought about it more than working out with updating and seeing what everybody was doing. No balance for me bro lol.