Any misc brah's from Melbourne? (serious)

[Jacked_Brah]

nice progress kouran brah u gonna do another bulk or slow clean bulk?

[KouRon]

nice progress kouran brah u gonna do another bulk or slow clean bulk?

Well i finish my cut on 20th basically. I am going to give my self the rest of the week off, let my CNS recovery from all the cardio and gym i have done. I will use that break to re-introduce carbs back into my diet.

On the 25th i will start a clean bulk brah. I am not were i want to be bf% wise. I still want to get down to around 8% for a nice visibile and cut 6 pack. So i will clean bulk for around 8 months, put on as much lean mass as possible and then do a another cut. Around 8-12 weeks long (the normal amount a cut should take, not fukin 20 weeks like mine!!).

[Master.D.]

I dunno i've plateaud a bit.. lost a bit of muscle in the holidays which sux and just stopped creatine so less water weight...

I'm gonna get a mass gainer protein i think... made some protein bars etc to try and turn it around... I do wanna stay decently cut tho... I don't put on alot of fat stay pretty lean

If you wanna stay lean I've found carb cycling to be the best way to go about it. Structure it around your workouts like so:

M - Back/forearms
T - Chest/abs
W - Legs
T - Rest
F - Biceps/triceps
S - Shoulders
S - Rest

Then pick which days are the muscles you think lag or want to bring up, say for instance it's your chest and your arms (you're only human, right?). Then I'd go something like:

M - Back/forearms - Moderate carb (carbs only breakfast and pre/post WO)
T - Chest/abs - High carb (carbs with each meal, low fat all day)
W - Legs - Moderate carb (carbs only breakfast and pre/post WO)
T - Rest - Low to no carb (carbs only breakfast, increase fats for rest of day)
F - Biceps/triceps - High carb (carbs with each meal, low fat all day)
S - Shoulders - Moderate carb (carbs only breakfast and pre/post WO)
S - Rest - Low to no carb (carbs only breakfast, increase fats for rest of day)

This will help keep you lean by making sure you don't hold too much water etc and will help you bring up your lagging body parts.

For more info:

http://www.bodybuilding.com/fun/par30.htm

[Jacked_Brah]

If you wanna stay lean I've found carb cycling to be the best way to go about it. Structure it around your workouts like so:

M - Back/forearms
T - Chest/abs
W - Legs
T - Rest
F - Biceps/triceps
S - Shoulders
S - Rest

Then pick which days are the muscles you think lag or want to bring up, say for instance it's your chest and your arms (you're only human, right?). Then I'd go something like:

M - Back/forearms - Moderate carb (carbs only breakfast and pre/post WO)
T - Chest/abs - High carb (carbs with each meal, low fat all day)
W - Legs - Moderate carb (carbs only breakfast and pre/post WO)
T - Rest - Low to no carb (carbs only breakfast, increase fats for rest of day)
F - Biceps/triceps - High carb (carbs with each meal, low fat all day)
S - Shoulders - Moderate carb (carbs only breakfast and pre/post WO)
S - Rest - Low to no carb (carbs only breakfast, increase fats for rest of day)

This will help keep you lean by making sure you don't hold too much water etc and will help you bring up your lagging body parts.

For more info:

http://www.bodybuilding.com/fun/par30.htm

wow thanks master yer i've always just done the same routine... might give this a try soon...

[Master.D.]

wow thanks master yer i've always just done the same routine... might give this a try soon...

Ya.. structure your workout style around that too.

High carb days you can do a bit more volume. I'd also add a technique each high carb day designed to 'bring up' lagging parts. I'd pick one of the following, or alternate between the three:

-FST7 (at end of workout, 7 sets of 10 reps with no more than 30 seconds rest in between)
-Pre exhaustion (starting workout with an isolation movement to pre exhaust the muscle group before hitting a big compound lift)
-Drop sets

Then on your lower carb days I'd just focus on moving around as much weight as you can in as little time as possible haha. For example a workout for shoulders might be:

Lateral raises 20, 15, 12, 12 (warm up)
DB shoulder press 12, 12, 12
Behind the neck smith machine shoulder press 12, 12, 12
Wide grip upright rows 12, 12, 12
Behind the back cable lateral raises 12, 12, 8/12/16 (<-- drop set)

You would of course be increasing the weight for each set.

[TrailBlazer00x]

fst7 FTW
training with gav hurts my CNS

brb uploading pics soon so not everyones stylin on me

[Master.D.]

fst7 FTW
training with gav hurts my CNS

brb uploading pics soon so not everyones stylin on me

Dw brah we'll be smashing it again soon

[TrailBlazer00x]

we'll be smashing it weekly in march

srs

[Master.D.]

Hell yea brotha

[ex3e1989]

solid cut kouron, looking much better brah.

[AussieTrapezius]

we'll be smashing it weekly in march

srs

How are you looking after your cycle? You increase a lot in strength.


Also whens the next meetup? Can't make the 19th of Jan as I have an interview.

[KouRon]

solid cut kouron, looking much better brah.

Thanks brother!

Still not were i want to be bf% wise, however i feel like i have done enough for 20 weeks, both physically and mentally.

I am now at a reasonable bf to clean bulk from and then cut again in about 8 months time to around 8%.

I am about to go do my 3rd last cardio session . WHOOOOO!!!!!!!

[Jacked_Brah]

nice brah congrats...



Went to a pretty in pink party... posted thread on misc phraggots hardly ne responses :P

[starting-big]

we still doing this beach party on sat....???? if so how much is entry??

[Master.D.]

we still doing this beach party on sat....???? if so how much is entry??

sat????

[KouRon]

we still doing this beach party on sat....???? if so how much is entry??

tuesday brah.

10$ entry if you use my guest list

[ex3e1989]

why the fuk do they have it on a tuesday! got work the next day at 7.30 :<<<<<<<<

[TrailBlazer00x]

i took annual leave lol been waiting for this for months

MONTHS!!

[Master.D.]

why the fuk do they have it on a tuesday! got work the next day at 7.30 :<<<<<<<<

Annual leave/call in sick/neck up and work

[ex3e1989]

i would have taken leave, but i just started vac work with a mech eng firm so i can't. we go on site quite a lot so i gotta be there.

tear it up brahs

[SiMON2g]

If i brought my resume into big w & kmart and asked to speak to the manager, do you think they'd hire me? On the phone they are always saying just apply on the internet, but they never contact you back or give u a job it sucks.

I applied at K-Mart, got an interview but there were 100+ people who applied lol, i didn't get it. ;<

[iLoLd]

did u get another job?

[SiMON2g]

did u get another job?

Na i didn't, i've been looking darn hard but.. sort gave up now, all i need the cash for is next years schoolies, like $700 bucks and i've already saved up $400 in 2 months.. But hey, if i can get a part time job i'll take.. the only thing is im doing year 12, thats why im niether here nor there about it..

[AussieTrapezius]

I hate DOMS, I hate it.

Didn't squat for 3 weeks, then did 95kg for 3 x 5 after I maxed last time out at 105kg 3 x 5 and now I can't walk......

[ex3e1989]

may be going to the hawthorn tonight brahs

[AussieTrapezius]

may be going to the hawthorn tonight brahs

I have been there when I went to Swinburne.

[iLoLd]

u know where the rivoli is, hot bishes in that area man

[Da_MiLkY_bar_Kid]

any brahs at Deakin uni burwood?

or even any deakin?

i hoppe i get a good timetable this year FCUK I HATE LIFE

[iLoLd]

whats your course?

[BigAnf]

exe got banned lulz...

how come?

anyway whoever reps me from melb/aussie i will rep back

laterz guys