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

[CHRIS925]

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.

LOL. How am I such a beta non-aware *******? Why didn't you give me a big bb.com forum initiation hug / ass grab? srs..

Your child owned me. Next subject.

Strong wizardry.

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.

I have a slight inclination to believe that you're mad. Big mig lifts and does TRX for the bishes to flock. You? You stay away from the iron and teach TRX to obese men. Srs.

Love, Chris

[Mschaid]

What is this high meal frequency? Berto eating 5 meals? My mind exploded : )

[CHRIS925]

What is this high meal frequency? Berto eating 5 meals? My mind exploded : )

How else you gonna ingest 14 thousand calories to maintain?

[AjarnD]

Hey Berto, you mentioned earlier that you want to be around 180 for your offseason. Can you post pics of you when you are at 180-200 in the past few years. Thanks

[FATHER FLEX]

What is this high meal frequency? Berto eating 5 meals? My mind exploded : )

Makes it easier to divide my daily so I can just "hunt" for a meal that fits around those ratios. But its always subject to change, I don't have a routine each day per say.

How else you gonna ingest 14 thousand calories to maintain?

Macros on posole Chris? Has to be at least 10k!

Hey Berto, you mentioned earlier that you want to be around 180 for your offseason. Can you post pics of you when you are at 180-200 in the past few years. Thanks

190-192



And for kicks about the same weight, but after hanging around there a bit longer



180



And for kicks 175



My body tends to hide the fluff pretty well, so even 190 doesn't look bad, but force feeding burgers can suck(eventually) as does waking up in a sweat at night. :P How heavy I get...we will talk about it when I get to 180 or so, but one thing is for sure I will likely start my diet tighter than last time. I was a bit under 180, next time I would like to be 169-172.

[bwelch1985]

Given the direction natty orgs seem to be going, I seriously think a 170lb Berto would beat a high 150's Berto. This is just my opinion obviously but I think once you drift into that WTF-shredded 165ish and below you lose a little of that crazy roundness and shape to your muscles. You're definitely a world class bodybuilder either way though!

[FATHER FLEX]

Upper Hyper Focus

A bit under the weather with a head cold, nothing major.

HS High Row

3p + 10 x 7
3p x 7,6

Decline BB

245 x 6,6,6

DY Row

3p x 8,7,7,7

Pulldowns (Underhand)

190 x 8,8,8

DB Press(Flat)

100 x 18

OHP

135 x 5,5,5
100 x 15

DB Curls

60 x 6
55 x 6

Nutrition

90
520
240

Misc

Lower today! Nothing I love more than squatting

[FATHER FLEX]

Given the direction natty orgs seem to be going, I seriously think a 170lb Berto would beat a high 150's Berto. This is just my opinion obviously but I think once you drift into that WTF-shredded 165ish and below you lose a little of that crazy roundness and shape to your muscles. You're definitely a world class bodybuilder either way though!

Believe me it has crossed my mind! LOL

While I do get flat regardless of kcals and how little cardio I might do, I think one thing you have to remember in those pictures is that anyone can look amazing and 100% mesormorph by themselves. Next to some pro mesomoprhs you get a much better idea as to what true round flamboyant muscle bellies are.

Hence me with normal people My family



With the FREAKS! Don't look so big and full now



'

Always going to be an uphill battle to fight the Urkel in me LOL One thing is for sure next time I start my diet I will most likely start with NO cardio and 300 grams of protein from the get go. Always little things you can improve, and notes you can learn from with every prep.

[impakt1]

What weight are you at in the above pictures?

[FATHER FLEX]

What weight are you at in the above pictures?

\

A buck sixty plus two pizza hut pizza's before the stage LOL

[andimoff80]

^^ haha pretty impressive and funny at the same time....goodness those guys next to you...all i can say is frick!

[XShreddedX]

Cant believe im this late, sub'd for sure, gl in the offseason!

Edit: any advice on how to do occlusions for hammies? I would love to try them after squatting

[Quelly]

Cant believe im this late, sub'd for sure, gl in the offseason!

Edit: any advice on how to do occlusions for hammies? I would love to try them after squatting

do you mean besides hamstring curls?

[CHRIS925]

That picture at the Mayhem with your family blows my mind every single time. That is reDICULOUS. Nuff said.

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[GHOSTN]

That picture at the Mayhem with your family blows my mind every single time. That is reDICULOUS. Nuff said.

Strongly agree

[XShreddedX]

do you mean besides hamstring curls?

no I do mean hamstring curls, i was just wondering exactly where to tie off the leg? slightly below where the legs meet the hips?

[Quelly]

no I do mean hamstring curls, i was just wondering exactly where to tie off the leg? slightly below where the legs meet the hips?

oh ok, yeah just right beneath your butt, top of the thigh

[jiveinhere]

Berto, just out of interest, Ive been applying the IIFYM approach to my diet during the reverse (which is now over) and now into the bulk. Ive found that Im pretty watery a lot of the time. I would think its fat, but occasionally Ill feel really dry, pose and look still very lean. So Im wondering if the excess water could be just my body's reaction to eating over maintenance, or maybe to do with the food choices Im making? Its not like it really matters given it is the offseason after all, but its also summer and if its only water retention, Id kinda prefer not to be holding as much lol. Of course it might just be fat haha, but I do dry out every now and then, so :/

[Quelly]

Berto, just out of interest, Ive been applying the IIFYM approach to my diet during the reverse (which is now over) and now into the bulk. Ive found that Im pretty watery a lot of the time. I would think its fat, but occasionally Ill feel really dry, pose and look still very lean. So Im wondering if the excess water could be just my body's reaction to eating over maintenance, or maybe to do with the food choices Im making? Its not like it really matters given it is the offseason after all, but its also summer and if its only water retention, Id kinda prefer not to be holding as much lol. Of course it might just be fat haha, but I do dry out every now and then, so :/

If your food sources jump all over the place your sodium levels will too

[Frankdaddy]

Berto, just out of interest, Ive been applying the IIFYM approach to my diet during the reverse (which is now over) and now into the bulk. Ive found that Im pretty watery a lot of the time. I would think its fat, but occasionally Ill feel really dry, pose and look still very lean. So Im wondering if the excess water could be just my body's reaction to eating over maintenance, or maybe to do with the food choices Im making? Its not like it really matters given it is the offseason after all, but its also summer and if its only water retention, Id kinda prefer not to be holding as much lol. Of course it might just be fat haha, but I do dry out every now and then, so :/

Wait..Summer...I think it is time to visit australia

[jiveinhere]

If your food sources jump all over the place your sodium levels will too

Ahh true. I guess Ive kinda stopped thinking about sodium post comp haha. Will try limiting intake this week and see how I respond. Cheers man

Wait..Summer...I think it is time to visit australia

Haha yeah man, the weather is pretty freaking epic, not the worst time to live in a city peppered with beaches

[CHRIS925]

If your food sources jump all over the place your sodium levels will too

Brb chugging soy sauce during prep

[AustrianOakJr]

thing is for sure next time I start my diet I will most likely start with NO cardio and 300 grams of protein from the get go. Always little things you can improve, and notes you can learn from with every prep.

I must have missed this in your journal.....but why 300g of protein?

Berto, just out of interest, Ive been applying the IIFYM approach to my diet during the reverse (which is now over) and now into the bulk. Ive found that Im pretty watery a lot of the time. I would think its fat, but occasionally Ill feel really dry, pose and look still very lean. So Im wondering if the excess water could be just my body's reaction to eating over maintenance, or maybe to do with the food choices Im making? Its not like it really matters given it is the offseason after all, but its also summer and if its only water retention, Id kinda prefer not to be holding as much lol. Of course it might just be fat haha, but I do dry out every now and then, so :/

As Eric said, sodium swings can cause you to hold water, but just the fact that you are eating near or slightly above maintenance means that your muscle cells are usually chock full of glycogen. So you will constantly have excess glucose/water spilling out of the cell giving you that watery look. So while it is water retention, any excess glucose hanging around the outside of the cell is usually stored as fat.

[FATHER FLEX]

I must have missed this in your journal.....but why 300g of protein?




As Eric said, sodium swings can cause you to hold water, but just the fact that you are eating near or slightly above maintenance means that your muscle cells are usually chock full of glycogen. So you will constantly have excess glucose/water spilling out of the cell giving you that watery look. So while it is water retention, any excess glucose hanging around the outside of the cell is usually stored as fat.

I was around there through most of the second leg of my prep. Much of it revolves around my personal metabolic tendencies, and combine that with my work capacity. Might even go higher as I get leaner, but of course not at the cost of carbs, and fats.

Also I think you nailed this question on the head, after running around for weeks and months with glycogen inside the muscle cells, not only can it feel look, but it can feel different(that watery feeling) to have glycogen levels topped out, and be at a surplus more often that not. It always takes some relearning when I have athletes that are used to being a bit depleted feel okay with being "spilled over" as they will right that in their reports.

My answer is always somewhere around...So? or Good! Ha ha ha So its not the food really, or the sources, but the amounts that are to blamed. Currently sitting here spilled over and watery, and loving it very much. Don't know it if it was the Bran Muffins, Cold Stone, or the Ostrich Burger with the works.

[FATHER FLEX]

Sheiko!

This was Saturday's workout. Of late I have been doing my first round of squats low bar, and off a 12 inch box, and the second round high bar and picking up quarters with my arse.

215 x 4
255 x 4
295 x 3,3
320 x 3,3,3,3,3,3

Calves
5 sets of 6-8

High Bar

235 x 3
275 x 3
320 x 2,2,2,2

Abs and No MAS!

Misc

NEW ARTICLE BY BIG HEAD

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

AND MOST IMPORTANTLY!.....IT'S THAT TIME AGAIN!

We are starting to take applications for 2012 Sponsorship

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[andyboi]

awesome article, Berto! As always, awesome reading and putting everything into perspective.

[jiveinhere]

Thanks heaps for the in depth response Berto and AusOakJr! Really appreciate that

Will defs be applying for the 2013 Sponsorship when that comes around haha (along with 90% of this forum lol)

[CHRIS925]

Thanks heaps for the in depth response Berto and AusOakJr! Really appreciate that

Will defs be applying for the 2013 Sponsorship when that comes around haha (along with 90% of this forum lol)

< part of the 90%