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  1. #1
    Registered User bropheus's Avatar
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    Natty and <10% year-around. Ask me anything

    After 10+ years of trial and error finally figured out how to stay lean and muscular while still enjoying life.
    Ask me anything about food, training, and lifestyle.
    Disclaimer: NOT a coach, NOT a nutritionist.

  2. #2
    我学习汉语 Bigdumogre's Avatar
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    Also add not a green and no avi
    Good looking miscer crew *Rank 4*

  3. #3
    Registered User George2100's Avatar
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  4. #4
    Registered User bropheus's Avatar
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    Originally Posted by Bigdumogre View Post
    Also add not a green and no avi
    If that's the prime currency in your life

  5. #5
    Retired at 42 wave_length's Avatar
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    Let me guess: you workout and limit how much you eat?
    How to lose fat for Noobs: http://forum.bodybuilding.com/showthread.php?t=129247741

  6. #6
    Registered User bropheus's Avatar
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    Originally Posted by wave_length View Post
    Let me guess: you workout and limit how much you eat?
    Holy ****, how did you know? Seriously though, of course I do.
    But beyond basic stuff like cals in vs cals out there's a whole realm of things that make the difference between sustainable and unsustainable lifestyle.
    Last edited by bropheus; 06-06-2020 at 12:55 PM.

  7. #7
    Retired at 42 wave_length's Avatar
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    Originally Posted by bropheus View Post
    Holy ****, how did you know?
    Seriously though, of course I do.
    But beyond basic stuff like cals in vs cals out there's whole realm of things that make the difference between sustainable and unsustainable lifestyle.
    What makes it sustainable is not adding any other unnecessary restrictions.
    How to lose fat for Noobs: http://forum.bodybuilding.com/showthread.php?t=129247741

  8. #8
    Registered User risingstarl96a1's Avatar
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    Well, I’ll take you seriously if you say your natty. What type of diets do you have and limits. Also the type of workout you use? Been looking for a routine to run a diet and workout to cut and get lean. Srs
    “It is not the strongest of the species that survives, nor the most intelligent; it is the one most adaptable to change.” -Charles Darwin, 1809

  9. #9
    Registered User Ghawk21's Avatar
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    Natty, >10%, a 2000lb powerlifting total, 12 inch cock and 4.2 40 speed, Ask me anything.

    See anyone can make bold claims on the internet.
    Bench: 365
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    Deadlift: 535

  10. #10
    Train hard play harder Tommy W.'s Avatar
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    Originally Posted by bropheus View Post
    After 10+ years of trial and error finally figured out how to stay lean and muscular while still enjoying life.
    Ask me anything about food, training, and lifestyle.
    Disclaimer: NOT a coach, NOT a nutritionist.
    thats easy if you are a teen or you eat like a bird. Sub 10 with decent muscle is a different story. No pic, no claim
    If you don't get what you want you didn't want it bad enough

  11. #11
    Verified Aesthetic rhadam's Avatar
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    Great pics, amazing size, keep us updated on your progress OP.
    Currently: traveling

    Last country visited: Costa Rica - 2020
    Next country booked: Netherlands + Croatia - 2020

  12. #12
    Registered User bropheus's Avatar
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    Originally Posted by Tommy W. View Post
    thats easy if you are a teen or you eat like a bird. Sub 10 with decent muscle is a different story. No pic, no claim
    I'm pushing 40 hard. Very average genetics. Lifestyle optimisation is key.
    There'll be no pic because I don't want to enter the old "I call roids" debate. Sorry.
    I'm just trying to help people who are at wits end, just like I once was, wondering why they can't get their goals physique.

  13. #13
    Han shot first! TolerantLactose's Avatar
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    I feel helped already.
    I can tell time. Time cannot tell me.

    Formerly LactoseTolerant. I'm not very imaginative.

  14. #14
    Train hard play harder Tommy W.'s Avatar
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    Originally Posted by bropheus View Post
    i'm pushing 40 hard. Very average genetics. Lifestyle optimisation is key.
    There'll be no pic because i don't want to enter the old "i call roids" debate. Sorry.
    I'm just trying to help people who are at wits end, just like i once was, wondering why they can't get their goals physique.
    lol
    If you don't get what you want you didn't want it bad enough

  15. #15
    Registered User bropheus's Avatar
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    Originally Posted by wave_length View Post
    What makes it sustainable is not adding any other unnecessary restrictions.
    If something puts you under mental or physical stress (both are intimately interconnected), you'll eventually break.
    Anything you can't do continuously without experiencing constant stress, is not sustainable.
    That's why most people in those "my goal body" photos regain 5kg/11lb days after the photoshoot.
    Last edited by bropheus; 06-06-2020 at 09:42 AM.

  16. #16
    Han shot first! TolerantLactose's Avatar
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    Originally Posted by bropheus View Post
    If something puts you under mental or physical stress (both are intimately interconnected), you'll eventually break.
    Putting myself under mental and physical stress is what I do in the gym.
    I can tell time. Time cannot tell me.

    Formerly LactoseTolerant. I'm not very imaginative.

  17. #17
    Registered User sunsean's Avatar
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    Originally Posted by bropheus View Post
    There'll be no pic because I don't want to enter the old "I call roids" debate. Sorry.
    Lol weak. There are thousands of people who've posted pictures of their bodies here with no drama. Right now - you are a 2020 join date RED with no pics talking big...plenty of reasons for people to not take you seriously.

  18. #18
    Train hard play harder Tommy W.'s Avatar
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    This is OP asking an elementary question and one of the few posts not in MISC. Doubtful of any physique worth postin a pic of.....




    Anyone has any proven programs for grip strength training?

    Preferably personal experience and beyond standard stuff like CoC drops and negatives.

    Also, any advice regarding equipment/methods: best gripper, dynamic vs static, reps vs holds etc.
    If you don't get what you want you didn't want it bad enough

  19. #19
    Registered User bropheus's Avatar
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    Originally Posted by risingstarl96a1 View Post
    Well, I’ll take you seriously if you say your natty. What type of diets do you have and limits. Also the type of workout you use? Been looking for a routine to run a diet and workout to cut and get lean. Srs
    As far as diet, the biggest thing was not the diet itself, but making it easy and sustainable, without counting calories, weighing stuff, and cooking *all the time*. I counted calories and quantities for a few recipes I could rotate, that took only ~20min to make, and that I could get 3-4 preps out of.

    Diet is mostly logistics, making sure you have everything in the fridge/freezer ahead of time. Learning how to make large quantities of food fast and tasty takes some practice, but once you figure it out, it's an invaluable skill. I use a wok and stir fry everything.

    In training, instead of trying to progress infinitely within same program, I broke it down into 3 cycles: strength, hypertrophy, and anaerobic, 8 weeks each, the last one being not cardio, but explosive exercises like snatch, thrusters, clean etc.

  20. #20
    Registered User bropheus's Avatar
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    Originally Posted by sunsean View Post
    Lol weak. There are thousands of people who've posted pictures of their bodies here with no drama. Right now - you are a 2020 join date RED with no pics talking big...plenty of reasons for people to not take you seriously.
    So don't, it's a free country. You obviously don't need my advice.

  21. #21
    Registered User bropheus's Avatar
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    Originally Posted by Tommy W. View Post
    This is OP asking an elementary question
    Glad you noticed. Perhaps you have a brilliant answer? No sarcasm, would be appreciated.

  22. #22
    Kanye is the GOAT alec935's Avatar
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    The secret is salmon.

  23. #23
    Registered User sunsean's Avatar
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    Originally Posted by bropheus View Post
    So don't, it's a free country. You obviously don't need my advice.
    Are you accusing me of drinking OJ??????!!!!!

  24. #24
    Registered User Ghawk21's Avatar
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    OP you probably do mean well and might even have some good advice, however, as long as you have that red bar (which tends to mean you give bad advice) and don't substantiate any of your claims why should anyone take you seriously?
    Bench: 365
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  25. #25
    Retired at 42 wave_length's Avatar
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    Originally Posted by bropheus View Post
    If something puts you under mental or physical stress (both are intimately interconnected), you'll eventually break.
    Anything that's not something you can do continuously without experiencing constant stress, isn't sustainable.
    That's why most people in those "my goal body" photos regain 5kg/11lb days after the photoshoot.
    Mental stress comes from unnecessary restrictions. All you need is training, protein, and intake control. Everything else can be used to make it as convenient as possible for the individual.
    How to lose fat for Noobs: http://forum.bodybuilding.com/showthread.php?t=129247741

  26. #26
    Verified Aesthetic rhadam's Avatar
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    Originally Posted by bropheus View Post
    As far as diet, the biggest thing was not the diet itself, but making it easy and sustainable, without counting calories, weighing stuff, and cooking *all the time*. I counted calories and quantities for a few recipes I could rotate, that took only ~20min to make, and that I could get 3-4 preps out of.

    Diet is mostly logistics, making sure you have everything in the fridge/freezer ahead of time. Learning how to make large quantities of food fast and tasty takes some practice, but once you figure it out, it's an invaluable skill. I use a wok and stir fry everything.

    In training, instead of trying to progress infinitely within same program, I broke it down into 3 cycles: strength, hypertrophy, and anaerobic, 8 weeks each, the last one being not cardio, but explosive exercises like snatch, thrusters, clean etc.
    Holy phuck. Groundbreaking info. This type of information has never been seen on this forum or the nutrition forum, ever. It's definitely not given many times per day. You're an inspiration to us all with this new and exciting advice.
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  27. #27
    Registered User chapz's Avatar
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    chapz is offline
    what is you weight, when ripped to the bone?
    i am 5'11.5 and 170 when properly ripped natty ( tiny), i look small in clothes and am much weaker in the gym, but its all worth it when people see you shirtless or in tight clothes...
    some of the better photos on my profile are when im ripped (scroll down), the difference from 180 to 170 for me is astounding and you can see it in the photos

  28. #28
    Registered User bropheus's Avatar
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    bropheus is offline
    Originally Posted by rhadam View Post
    Holy phuck. Groundbreaking info. This type of information has never been seen on this forum or the nutrition forum, ever. It's definitely not given many times per day. You're an inspiration to us all with this new and exciting advice.
    Why are you here then? Judging by your pics you've no problem with weight loss.

  29. #29
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    Originally Posted by wave_length View Post
    Let me guess: you workout and limit how much you eat?
    And pins with prescription doses like you do
    What people lack in genetics they can make up for in dedication

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  30. #30
    Registered User bropheus's Avatar
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    bropheus is offline
    Originally Posted by chapz View Post
    what is you weight, when ripped to the bone?
    i am 5'11.5 and 170 when properly ripped natty ( tiny), i look small in clothes and am much weaker in the gym, but its all worth it when people see you shirtless or in tight clothes...
    some of the better photos on my profile are when im ripped (scroll down), the difference from 180 to 170 for me is astounding and you can see it in the photos
    185cm (6'1), 100kg (220lb) bulk, 95kg (209lb) at ~10%, and 90kg (198lb) cut.
    Last edited by bropheus; 06-05-2020 at 03:15 PM.

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