Good work Mike, I have stepped it up a little. I know have hemp hearts on my yogurt and have that everyday I work from home.
Plain greek yogurt, berries, honey, hemp hearts. I really enjoy it.

Good to see this thread still ongoing.

I've started kicking it into overdrive. Four times a week, with emphasis on the growth.

Found a sweet time to hit the Gym at Dundas Square.

Sweet because there's some good eye candy for either sexual persuasion. And very few hoggers.

SH!T...I h8 the hogs.

Good work Steve. I am looking at grabbing some focus mitts and tai pads, and the wife and I are looking to take a kickboxing class together so that will be cool.

Haha the hulk is actually a really nice guy and a bit of a nerd so he is easy to relate too.
Even though he is huge he is primarily been doing powerlifting so he can push some big weight.

Looking at maca and moringa, I am curious as to why you are taking the moringa. Plenty of benefits of maca that I can see but moringa seems to be more on helping health issues.

I have both maca and Moringa daily. Moringa is definitely an energy booster, and also helps strengthen the immune system. It also has anti-inflammatory properties, along with many other benefits

Cool, good to know! I will check them both out.

I ll second Kevin and also add that the vast spectrum and immense amount of potency of minerals, vitamins, and amino acids it contains just help boost my daily intake that much more. Trying to see if it helps build me lean muscle, and I think it is.
Look up some nutritional info on the stuff. It is quite astounding.

Maca seems to mix well with chocolate or coffee. Sorta peanutbuttery but rich.

Does Moringa come in pill/powder form or can you actually find the leaves?

Ok cool, going to see if I can find either next time we go to costco.

I have only ever seen pill and powder. I like the powder

I hardly get on the web anymore, so busy with work and teh gym life.
Keto for about a month now and training solid for almost 2 months.
I've found the diet really easy to stick with, I aim for 30g of total carbs a day and even if I go over a bit I still stay in Ketosis. I'm tracking my macros and counting calories, might seem excessive to some people but works perfect for me. I treat it kind of like a game lol.

My work out routine is a very basic beginners route that consists of 2 different work outs.
A consists of
Squats 3 sets 8-10 reps
Bench press 3 sets 8-10 reps
Bent over rows 3 sets 8-10 reps
Tricep press down 3 sets 10-12 reps
Calf raises 2 sets 10-12 reps

B consists of
Dead lifts 3 sets 8-10 reps
Lat pull down 3 sets 8-10 reps
Overhead barbell shoulder press 3 sets 8-10 reps
Bicep curls 3 sets 8-10 reps
Abs 2 sets 10-12 reps
Shoulder shrugs 3 sets 8-10 reps

This is done on a 2/1 split, I hate taking a day off though!

As you can see its nothing crazy but works great for me and the very limited gym I have at work. I've seen my big 3 shoot up. Bench started at 90lbs and is now 135lbs, Squats started at the same weight and is now 225, Dead lifts are at 185lbs. I'm happy with that progress in such a short amount of time.
I'm down to the low 240s now for my weight, I haven't weighed that in at least 10 years. My goal is to be around 200 by Christmas.

Keep in mind when I lived in Toronto I was around 320lbs. Moved back to NL, changed my diet and got to 255-260 and stayed there for years. Cannot wait for more progress!

Wow, nice work Anthony!!
You definitely have amazing motivation!!
I would agree the split is basic, but it seems to be working well.

If you want me to build you a routine send me a PM with the equipment you have and what your goals are.
Based on what you are doing now it's more of a body building type split, so we can set something up like that that isolates the muscles better and gives each of your muscles more time to recover.

Keep it up!

Thanks Bryan.

Honestly I'm going to stick with what I'm doing. It's working for me and if I took anytime off Id go stir crazy. The gym here at camp is very lacking but what I'm doing works.

No you would probably end up taking less time off, you can do 5 or 6 days on and one day off.
I have a rack and a bar, I am sure your gym has more than I have, you don't need much to make good progress.

Your routine looks a bit odd but as long as it's sustainable for you, it will likely work out in the short run.

Curious how your deadlift work weight is less than your squat weight... that's very unusual. Very. Are you pulling in sumo or conventional stance? Why are you doing so many reps of the big 3 also? Optimally, you'd want to be between 3-5 reps for those 3 (which would mean increasing the weight) depending on your goals... and deadlifts, heck, unless you're a complete beginner, you should either be aiming for ONE work set of 5 reps or just do singles up to your max.

Anyway, I'm probably coming across critical and that's not my intent, I'm just trying to understand; I don't want to knock your progress at all, keep up the good work!

Typically beginners will be like that Mark, it was only after 2 years that my deadlift surpassed my squat.

I would be curious to hear what stance you are using too and weather you think your core is stronger or your legs.

If you are doing conventional than you need to work more on your core.

I had great success following this routines. It's an 8 week program, and it includes a diet plan. I did a four week bulking program before I started this routine
http://www.mensfitness.com/training/build-muscle/take-the-2013-rock-hard-challenge

This is me in April this year @175lbs, one week left in the routine. Not bad for a 38 year old.


Sadly, a string of injuries followed afterwards. First I broke my toe playing soccer. Than I got this kink in my neck. I did not think much of it, but it spread to my lats. I have not been lifting for two months now, and the kink is still there.
Once it completely goes away,I'll go back to bulking and start this routine again in February next year. This time I'll give myself a 2-3 week break between each program. My old body can't handle it anymore.

You have some wicked arm development! Seems to be the thing I struggle with the most, although since doing strength training they haven't gotten as much attention as when I was body building.
How tall are you?
Any idea on bodyfat? based on the picture I would say 10
You shouldn't completely stop, I would pick up some 5s and just do stuff, it will take longer to recover if you avoid it fully.

I'm 5'11", no idea of body fat, but 10% in that picture sounds about right. I've been weight training on and off since I was 15. I've been training regularly for the past 12 years, excluding injuries, which I've had a lot of. BTW, that's my left arm, the right one is a little bigger
I've gained the most size when I went on a serious bulking cycle, probably 10 years ago. I've gone up to 220lbs. There is no secret, pick a routine with basic compound movements, and some isolation exercises for arms. You need to make sure you maintain proper form, and through full range of motion, with slow controlled movement. Quality over quantity! Throwing weight around for the sake of going the heaviest will yield the least results. And remember to give every rep 110%.
The next two things are nutrition, and rest. You need to take in enough calories and sleep enough to help repair the damage. I get in the best shape when I sleep at least 10 hour a day.
Regarding injuries, time and time again I make the same mistake. I feel something is not right, but I keep going until it gets bad and then I have to completely stop. It's my head though, I always go full out at the gym and it's very hard for me to hold back. This is how I got a torn quad,disk herniation, numerous strains..etc.
I just can't help it.

BTW, for most of my training days, I used my own routines. I always thought they were hardcore, especially since people I've trained with couldn't handle it.
I realized they weren't so hardcore, when I decide to change things up a bit and started researching other routines.
This is a seven day split for hyper growth. I've had good gains while shedding fat on this program.
http://www.muscleandfitness.com/hyper-growth-workout

The good thing about this website is that each program explains the reasons for each exercise and how it benefits you. It also explains nutrition and supplementing and reasons behind it.
I've since abandoned putting together my own routines. Why reinvent the wheel, when someone has already figured out the details.

As a bonus this is a good place with supplement reviews:
http://www.bestworkoutsupplementsblog.com/

Nice work!

Hoping I can get some people to share what their peri-workout setup is.

I was doing:
Pre-Workout I was taking my preworkout drink, that was extend up until recently
During workout I was taking BCAA
Post Workout which ended up being about 2ish hours later.

Now:
Pre-Workout I was taking my preworkout drink, that was extend up until recently
During workout I was taking BCAA(but updted my dosage)
Post Workout within a half hour after I finish.

When I finish my cut, I will be clean bulking.
So it will be:
Pre-Workout I was taking my preworkout drink, that was extend up until recently (If I need more calories, I will be doing protein and carb drink here too)
During workout I was taking BCAA(but updted my dosage)
Post Workout ASAP Carb drink and protein drink, with breakfast an hour later.

When I was cutting I was doing a pre workout drink, BCAA during workout and a protein shake immediately after workout. If the workout called for steady cardio (not high intensity interval), the shake would come before the cardio.
I don't take pre-workout or BCAA when I'm not cutting, protein shakes only followed by a meal with complex carbs/fats/protein.
I also try to take in carbs one hour before the workout.

I only started taking pre-workout drinks, cause on a low carb diet I couldn't last a whole workout.

I'm currently doing a 2/1 split so it works out to 5 days a week.
I've also changed my routine but don't have it with me since I'm not at home.



No worries Mark, it's all a learning process. I've changed my routine quite a bit since that post. I am doing the conventional deadlift though.

I'm now doing a warm up set of 15 reps, then 12-10-6 and 6 reps pyramiding the weight up. Routine is Chest, shoulders and Triceps one day, then Back and Biceps another and finally a leg and abs day.

I'm doing 255 on my squat, 250ish on my deadlift and 175 on bench (I've always had issues with the bench so I'm focusing on it). I'm now down to 226 (started at almost 270 4 months ago). I couldn't be happier with my results and should have done this years ago! I feel better, I look like a different person, I'm able to do my job better. My current goal is to hit 200lbs by Christmas and then bulk up.
Here's a shot before a 225 lbs standing calf press (no machine at my gym). I still hardly do any cardio, maybe as a warm up and cool down on leg days.
[img]https://fbcdn-sphotos-d-a.akamaihd....5223568_5ebf3a650e01225d8854ab23aa41f111[/img]

I'm actually changing my routine yet again next week. I'm a bit of a program whore now haha.



I'm giving up my Pre Workout once it's gone. I find it doesn't hit me as much as it use to. I think this is due to the fact that I'm on a Keto diet. The lack of carbs actually gives me less of a pump too. I've even gone off the pre workout for a couple weeks and when I take it again it's still meh.

I do take my BCAAs during my workout and then a protein shake with Creatine and Glutamine right after my workout.

I'm also cutting out some other supps because I've found them to do nothing for me. Going forward it's just protein, creatine, glutamine, multi vitamin and fish oil.



Cannot agree more. Basic compound movements, proper nutrition and rest are key. I've seen some people I know try and fail because they are missing those key things.
Great job by the way, hope I'm in good shape like that in 8 years!



Are you on a Keto diet? I've never had an issue with low energy. Some times I have a coffee before.

I find that's the biggest issue with pre workout, you will find something that works but by the time you are halfway through it it sucks.
Although I am currently taking The Curse and it's as good as it was when I first got it. Very happy with it so far and will probably grab more after.

Anthony man you are looking good, I remember a picture of you when you were working on your car you have definitely lost a lot. Nice work!

I think now you should start measuring your body fat, and personally as well as what I have been reading from research it's best that you bring your body fat down to around 10 and try to maintain that while bulking. The more fat you have on you when you are trying to bulk the more your body will store. It's also good to keep an eye on your body fat cause than you can see how much fat you are losing vs how much muscle you are losing. I lost a bunch of muscle on my last bulk and it was also the most fat I have ever but on so that's why I suggest maintaining 10%, my bad bulk was the first bulk that I went over 12%.

+1 i saw that pic too! Nice progress Anthony

Hey Anthony, why not just take a break on your cut for a couple of weeks after Christmas, do a maintenance cycle, and then cut some more? Personally I wouldn't start a bulk until body fat is sub 10% and it usually takes some time/diet manipulation for stubborn fat to fall off.

Brian actually does have a valid point re: clean bulking; however, most people just straight bulk (eat anything not nailed down) because it's really hard to eat the volume of clean food required for a clean bulk.

Yeah that's why when I start my bulk I will be cheating a little and using carb drinks, I really struggle to eat all I need to and keep it clean so I am hoping that the carb drinks will help me out there.

I think my lack of reaction to PWO is in relation to my diet. I don't get pumps like I use to and I know that's due to the lack of carbs in my diet.

I have been measuring my body fat Brian, I'm down to 25% now vs 30% when I started. My scale hasn't budged in a couple weeks but I don't usually pay attention to it lol. I usually take measurements of my body to track changes.



I will be taking a bit of a break just so my body can 'recover' for lack of a better word.
I'll be doing my damnedest to eat clean when bulking. I've already got a very hard time eating do to following a Keto diet. At home I'm fine but it I'm away at work, out for dinner or visiting family it's very hard.

Thanks for the kind words guys. I'm very pleased with where I'm at now.

You don't need to take pre-workout to keep energy levels up.
It's all in what you eat.
Of course, you would be restricted when cutting, that's where supplements help.
As long as I have complex carbs before and after my workout, I am able to maintain good energy level at the gym.
Right now, I still eat clean, but I've increased by carbs intake.
I don't mind gaining some fat before the next cut cycle, since I am on sort of bulking/strength program.

The diet I followed during my cat early this year was carb cycling, 4 days low carbs, and carb up every 5th day.
Low carb diet is designed to burn fat for energy, but your body is too smart to be fooled. If you are always on low carbs, your body will adapt and you'll loose the benefits. That's why you cycle carbs, to confuse your system.

I don't eat a ton of carbs due to my diet but that said I always have energy in the gym.

I'm actually thinking about adding a carb up day in now. I've been on a strict Keto diet for about 4 months now and I think it's time to give it a slight change.
I also changed my routine this week and it's awesome so far.

Where's all the gym bros at?!

Still doing my Keto diet, down over 100lbs total. Still lifting heavy sh!t too.

Day 86 of project mass, have had to restart the program 3 times because of what's going on in life so it's taken me a while to get this far. Very happy with progress, feeling stronger in most areas and feel like I have out on weight. Also cleaned up my diet but haven't checked weight in at least a few months and haven't checked body fat in the past month, will see if I can find the scale and check both soon.

Are you doing refeed days? Do you know what your body fat is? Nice work on the loss, that's a mad amount of weight to lose!

Awesome progress! Having done keto on a couple occasions for a not insignificant amount of time (3-6 months) I know how hard/tricky it can be to stick to it which makes it all the more impressive. Cheat/'refill' days were the best - makes you really appreciate fruit!

I just started going to the gym about a month ago, been going almost everyday so far.

Motivation is definitely the biggest obstacle for me, that and time. But I am trying my best, and going with a friend that's been going for years definitely helps! He won't cut me any slack, which is good

I don't do any refeed days; though this year I've had a bit of fuckarounditits and been a bit lazy on my diet at time.
Last time I checked my BF a couple months ago it was 20%, don't want to know what I was when I was over 330 lbs.
I'm now 216 lbs.

Picture from earlier this year, around 220 on the right.




Thanks man.
I try to avoid cheat/refeed days. I find going high on carbs makes me feel crappy and plugs me up for a couple days lol.
It can be a bugger to stay under 30 grams of carbs on the daily.
I eat meat and dark green veggies mostly.

Keep it up man, having a good work out partner really helps.
I wish I could find someone to go stupid early in the morning with me LOL.

Anthony you are doing it right!
I could text you in the morning, I am up at 5 for my workout, haha!
You would have been fine with refeed days up until a few BF%s ago but now that you are getting under 20 you will start losing muscle if you do refeed days.
Studies have shown that if you do weekly refeed days your body actually doesn't go into full ketosis.

This has a few studies referenced.
http://www.bodybuilding.com/fun/ketogenic-dieting-frequently-asked-questions.html

This isn't true at all, or not definitively anyways. I had weekly or biweekly (every other week, not twice a week) 'cheat' days and not only was I at significantly less than 20% BF (closer to 10%) I was still gaining muscle and losing weight without issue. Yes, I know this is at least somewhat dependent on body type but I actually found that I did much better and made better progress after a cheat/refeed day. Mind you, I only started the 'cheat' days after the first month or so to let my body get into ketosis properly and get used to it; once you're in ketosis it's quick to get back to it if you have the odd 'cheat' day.

Right but in that case you would have been at a surplus all the time, the study is referring to those that are at a deficit(pretty extreme on if you ask me). As for better after cheat/refeed that makes sense because your body can more easily use carbs.

That last part is good to know as I was not aware of that. My understanding was that your body take the same amount of time to get back in whether it's cheat after months or days.