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Wishing you all a joyous and patriotic 4th of July! On this special day, as we celebrate the spirit of freedom, let us also reflect on the incredible determination and resilience that define our great nation.

May this Independence Day bring you moments of unity, strength, and inspiration. As we honor the values that our country was founded upon, let us also appreciate the camaraderie and support we find within our group.

May your celebrations be filled with laughter, good food, and cherished memories. Stay safe, enjoy the fireworks, and let the spirit of freedom propel you towards achieving your goals.

Happy 4th of July to each and every one of you! Together, we rise and uphold the pursuit of greatness.

💪🏻💪🏻💪🏻

Touchdown!!! Ordered----->Recieved 💪🏾

Bodybuilders as presidents 😂😂💪🏾

Shout out to my newest followers! Excited to have you onboard!

Rahul Girje, Godwin Jerome, Peter Che, Angel Rosell, Ryan Cropper, Khan Siwanii, Tom Retov

Basic workout principles for cutting

Once again this is just going to be the guiding principles when setting up your own routine. I am not going to be outlining specific exercises/sets/reps etc. but the basics for you to consider when designing your own specific program. This is what I am going to touch on here:

Cardio
Tempo
Volume
Frequency of workouts
Setting up your split
Types of exercises and order
Reps
Rest intervals

I am kind of tailoring this to fit in with the cyclic bulking approach that I have talked about before but if going on an extended all out cut the same principles apply. What we are trying to do during this cut is to reduce bodyfat and increase insulin sensitivity to set the stage for massive lean body mass gains during our bulking session. Now is when we want to maintain all our muscle we have put on during our bulk and it is not the time to be focusing on hitting PR’s.

To accomplish this, instead of volume training like during a bulk, we are now going to switch into density training instead. So you are going to be doing more work within a given time period with less rest. So short rest periods between longer higher rep sets. We want that lactic acid burn to occur so focus on achieving that and not necessarily how heavy of a weight you are lifting. This is where all of our intensifiers come into play. Now you want to be doing supersets, giant sets, running the rack etc.

Cardio

We are cutting so obviously we are going to be doing cardio, but all cardio is not created equal. HIIT is going to be are preferred method here. It is one the best ways to get leaner faster during our cutting phase. It burns a lot of glycogen in short period of time. 2-3 sessions/wk for about 30 minutes is probably ideal. There are many ways to do HIIT but I like working up to a 60 sec work period with an equal rest period. Do that 3x/wk for 30 minutes and you will be golden. If you just can’t survive without your steady-state then add in 15 minutes post training or after your HIIT sessions. HIIT is where it is at though.

Exercise Tempo

What holds true for bulking also holds true for cutting. You need to slow the tempo down. Don’t just bang out your set. Keep that eccentric phase slow and controlled. 3-4 seconds/eccentric are what you should be shooting for. You want a TUT of between 50-90 seconds. You will feel the burn if doing this correctly. If you can’t complete your set using that tempo then you need to lower the weight and get rid of the ego. Slow controlled eccentrics and contract your muscles on the concentric. Get that mind-muscle connection going.

Volume

Like I mentioned before we are not so worried about volume in this phase. Workout time should now be around 45 minutes and the number sets/bodypart should be topping out at around 12 or so max, BUT, many of these sets will be longer in duration and incorporating finishers like giant and drop sets. This is going to be harder than your bulking workout. Shoot for at least half of your sets using a finisher. This will result in the best and fastest results.

Workout Frequency

Since we are now consuming fewer calories are recovery time is going to be much slower so you can’t train the same muscle as frequently as you were when bulking. You should only be hitting each muscle group only 1/wk and definitely no 2-a-days. Be sure to hit each muscle 1/wk and get your HIIT sessions in and you will be on your way.

Setting up your WO Split

The focus here is setting up the split so each muscle group gets worked 1/wk as well as fitting in our HIIT sessions. Everybody likes chest workouts so let’s start with that for an example:

Mon: Chest/tris
Tues: Legs
Wed: Shoulders/calves/abs
Thurs: HIIT
Fri: Back/bis
Sat/Sun: HIIT

Or do whatever split floats your boat. Just make sure to hit each bodypart1/wk.

Picking exercises and ordering them properly

Couple of ways to go about this. You can either use just a few exercises and crank out much higher reps or you can add in some super-sets or tri-sets to bump up the number of exercises. When doing legs I would focus on fewer types of exercises and just adding in a finisher in like a drop set. For upper body it is best to do more different types of exercises so you can hit the muscle from all the different angles that they require. Just like bulking, you want to start with your big foundational exercises first even when doing supersets or tri-sets. Start with the big exercise and finish off with the isolation movements.

How many reps?

It goes without saying I hope that we need to use higher rep ranges now because we need to get that lactic acid burn. If your set doesn’t incorporate any extended set methods then make sure to keep the reps for that set over 12. We are trying to deplete our glycogen stores and get the body shifting to more preferentially focus on fat for energy. This is why we need those intensifiers/extended sets and higher rep sets if no intensifiers are used.

What about rest?

This is a biggie here and where we really diverge once again from our bulking training. The rest intervals are short to increase the density of the workout and elevate the lactic acid levels in your muscle. These workouts are hard and fast. Get in there and get out. You are not going to grow during your cut. We are priming our muscles for accelerated growth when we add the cals back in during our bulk. You are going to be gassed during these workouts and will be using incomplete rest periods for most of your sets. Your performance will obviously go down since you are not fully recovered between sets. If this isn’t the case then you are resting to long and need to shorten it. As far as rest periods, keep the large muscle groups like chest/back with rest intervals of no more than 60 seconds. For little muscles like bi/tri it should be around 30-45 secs. Hard and fast like I said. If you are using supersets you can add on an extra 15 secs or so. Just don’t use it as an excuse to get an extended rest. You better be dripping with sweat.

Hopefully this is enough to get you going in the right direction for setting up a successful routine for your cut.

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Best Post Cycle Therapy (PCT), for Test and Deca Cycle
You will need to complete a PCT after your cycle is over. A PCT serves several purposes:

As soon as possible, restore your natural hormone background
Protect your muscle mass and resist the rollback phenomenon.
Side effects of steroid cycles can be reduced
Exogenous testosterone can prevent testicular atrophy.
You should not be concerned about any side effects of Arimidex or Caber if you’ve been using them as directed. Although most hormones will not be balanced at this stage, they will gradually return to normal. Love you all please keep sharing the group so we can learn more together for both bulking and cutting tips and PCT

"So what is the law of attraction? It states that whatever you focus your energy on will come back to you. By focusing on what you want to achieve, the law states that you'll emit positive energy to attract those achievements to you"💪🏻

Ever heard of oral testosterone? If you did — you’re in the minority.

And here’s why:

💢 It’s not a thing in the bodybuilding community, oral test is more discussed among FTM gender transitioning crowd;
💢 It was just recently approved in the United States and in Canada, though other countries have oral testosterone pills since 1970s;
💢 And finally — it’s useless anyway. Poor bioavailability and inconvenient administration, and you’d have to overdose to get the effects from those tiny 40mg pills.

So, injectable Testosterone is still the way to go. And if you’ve never heard of oral testosterone, you know you haven’t missed anything important. At least based on the info we have now.

Here’s the full article on it — if you want to learn more 💪🏻
https://roids101.com/how-oral-testosterone-works-and-why-you-dont-need-it/

HGH Fragment 176-191
HGH Fragment (HGH Frag 176-191) is a peptide hormone of the Growth Hormone (GH) class. Specifically, HGH Frag 176-191 is as its name implies a fragment of the GH hormone, a piece or part of the GH hormone. Human Growth Hormone (HGH), the tail end of the hormone is cut off and what’s removed is HGH Frag 176-191. This is the part of HGH that represents its fat burning power. This will be the primary and perhaps only purpose of HGH Frag 176-191, for use in fat loss and dieting. The studies on HGH Frag 176-191 date back into the 1970’s and in the early 1980’s were confirmed in terms of the fragments ability to directly affect adipose tissue.

HGH Frag 176-191 Functions and Traits
HGH Fragment 176-191 is the end of the 191-amino acid Human Growth Hormone molecular chain. GH is a hormone produced by the pituitary. HGH is the synthetic version produced in a lab; both are comprised of the same 191-amino acid chain. GH, in particular elevated levels through the use of HGH have long been associated with fat loss. They have also been associated with increases in muscularity, recovery and a host of health and anti-aging benefits. For HGH Frag 176-191, the concentration of action is only on the adipose fat cells, specifically by increasing lipolitic action.

Test 600x
HGH Frag 176-191 has been shown to be such an effective fat loss tool it actually inhibits the formation of lipids and fatty acids. Equally important, as it is only a portion of the full GH hormone, the issues of hyperglycemia often associated with HGH use are absent. This means there is no blood sugar issues as can occur at times with HGH.

Effects of HGH Frag 176-191
There isn’t much to say about the effects of HGH Frag 176-191 other than to say it directly promotes fat loss. The individual’s metabolism runs stronger and the existing fat burns away faster. Is it a better option than regular HGH for this purpose? That’s a hard question to answer. Some data shows that it is a stronger or more suitable option. If fat loss is the only concern it does make sense to choose this fragment over the full form. If blood sugar issues are hard to control with HGH, again it makes sense to give the fragment a try. However, you’re also doing away with the almost innumerable benefits of HGH when you rely only on the fragment. Recovery, a stronger immune system, healing, and all the related anti-aging properties, on this basis alone HGH will always be the better option.

In terms of a fat loss agent, the effects of HGH Frag 176-191 will not include the appetite suppressant effect of many over the counter fat burners or stimulant based effects like Clenbuterol. The individual may find he runs a little warmer (slightly) but that should be about it.

HGH Frag 176-191 has no place in an off-season diet for the individual looking to pack on mass.

Side Effects of HGH Frag 176-191
The most common side effect of HGH Frag 176-191 will be an irritation of the skin at the injection site. Injected areas may be slightly sore or itchy post injection. Changing or rotating the injections sites can help. Users may find certain areas of the body are more pleasing to administer the hormone than others. If severe pain occurs due to an injection, the user may want to question the purity of his product as this should not occur with quality HGH Frag 176-191.

The side effects of HGH Frag 176-191 should not include those commonly associated with HGH, such as swelling of the extremities. Headaches, while possible are highly unlikely, as is water retention or any type of edema commonly associated with HGH. Users should also not experience drops in blood sugar with this compound. HGH Frag 176-191 will not affect thyroid or testicular function and presents no issues of virilization with female use.

1. Exercise for a longer period. One of the simplest ways of increasing the collective demands you place on your body during your physical activity regimen is to extend the duration of your exercise session. To a given point, the longer you work out, the greater the exercise-related rewards you'll achieve.

2. Lift more. The basic concept underlying sound strength training is progressive overload. In that regard, to properly develop your level of muscular fitness, you must place a demand on your muscles beyond the load that they normally can handle. As your muscles become stronger, a proportionally higher level of resistance is required to further stimulate an increase in their strength. All factors considered, the more you lift, the more work you do.

3. Exercise at a higher rate of speed. All factors equal when you exercise aerobically, the faster you move your body, the more you'll perform within a given amount of time.

4. Increase the distance you cover when you exercise. Regardless of whether you're walking, running, cycling, or whatever, the greater the distance you move when you're exercising, the more work you'll do (work = force × distance). As one of the underlying elements of work, distance is one of the relatively easiest factors to manipulate when you want to increase the amount of work you perform during a particular exercise bout.

5. Change your grip. The width and/or type of a particular grip being used while strength training tends to vary with the individual and the exercise being performed. To the degree that your grip increases the range of movement during a given exercise or enhances the level of isolation of the specific muscles or group of muscles being exercised, changing how and where you hold the bar (or lever) can increase the amount of work you're doing.

6. Change the position of your feet. Regardless of whether you're lifting weights or exercising on a machine (aerobic or strength training), modifying the placement of your feet when you exercise can alter the degree of involvement of the muscles responsible for the exercise movement. This exercise modification can help increase the training stimulus for the involved muscles.

7. Vary your exercise modalities. Research has shown that some exercise modalities involve doing more work than others. Although a strong argument can be made that individuals should engage in a mode of activity that they personally enjoy, considerable evidence also exists concerning the benefits of both cross training and adding variety to a workout. In that regard, you should occasionally incorporate more physically demanding activities or modalities into your exercise-training regimen.

8. Vary the elevation at which you exercise. One of the most challenging ways that you can increase how hard you work when you're exercising is to increase the vertical incline at which you are moving your body. Such a step requires your body to overcome the demands imposed by gravity, as well as to meet the basic physical requirements of the exercise modality itself. Two of the more common examples of using enhanced elevation while training to increase the level of work are running/walking hills and exercising on a treadmill that has an elevation feature.

9. Do negative-only or negative-accentuated training. Performing a strength-training exercise involves two types of muscular actions - concentric (positive work where the muscle is shortening) occurs when the weight is being lifted and eccentric (negative work where the muscle is lengthening) happens when the weight is being lowered. Because you can generally lower more weight than you can lift, primarily because of the effects of gravity, one of the most effective ways to increase the amount of work you do while strength training is to perform negative-only training (i.e., do only the negative phase of the exercise). This technique requires that either you have a spotter (partner) to raise the weight for you or equipment that facilitates doing such a method. Negative-accentuated training involves performing the concentric phase with both limbs (arms or legs) and then lowering the weight with only one limb.

10. Avoid off loading your body's weight while exercising on a machine. Far too many people lean on an exercise machine while working out. Although such a practice usually enables a person to train longer, seemingly harder, or feel more comfortable, it should strictly be avoided because it can dramatically decrease the amount of work you're actually doing.

Pump Cover Training Explained
Step 1: wear a dope oversized tee, long sleeve or hoodie to the gym so no one can see how small you look without a pump

Step 2: Once you feel that you have achieved a nasty pump, the cialis has kicked in, and the 3 different pre workouts you took reach their peak, you then reveal what really is under the big tee, letting people only see you with at your best

Angry?
Get in the gym.
Anxious?
Get in the gym.
Stressed?
Get in the gym.
Frustrated?
Get in the gym.
Works every time.

1 hour of running = 800 calories
30 seconds eating cake = 800 calories

This is why nutrition should always be a priority over cardio for fat loss.

Building muscle is simple.

With all the information online, you can get confused on how to do it right.

If you're always unsure if you're doing the right thing, I was there to.

After 10 years of learning and experience, this is what I KNOW works:

1. Set a muscle gain goal

If you're a beginner in the gym, you can expect to gain between 1-2.5 lbs. of muscle per month.

If you want to 10 lbs. of muscle, prepare for 4-10 months of work.

2. Map out a plan (and stick to it)

You don't have proof of progress in the gym because you're always switching programs.

If you want continuous progress, you need a SET PLAN to keep track of your progress.

3. Track your progress in the gym

Aim to improve in at least 1 every workout:

- Better form
- More Volume
- More reps at the same weight
- More weight with the same # of reps

As you improve in those, you maximize your strength and muscle.

4. Consume more protein

To maximize your muscle growth

- Have protein with every meal
- Eat protein every 3-4 hours when awake
- Consume 1-2 grams of protein per pound of lean body weight (bodyweight minus fat).

5. Eat frequently

The truth is, you aren't gaining muscle because you aren't eating enough.

If you struggle to eat more at once, eat more meals:

- 3-5 meals a day is ideal
- Choose a # that is ideal for your lifestyle
- Don't be afraid of liquid calories like fruit juices

6. Get your rest, avoid stress

Muscle growth requires muscle recovery

- Quality training needs Quality food
- Quality food needs Quality sleep

Here are some best practices for sleep:

For quality sleep

• NO SNOOZE
• 7 hours a night is ideal
• Warm shower before sleep
• No screens 1 hour before bed
• Sleep in a cool temp and dark room
• Sleep and wake at the same time daily

7. Allow yourself to have treats

Gaining muscle requires more calories.

Whole foods make it hard to get calories in.

When it's hard to get calories in it's okay to have pizza, ice-cream and cake or to drink juices.

8. Be patient, results come with time

If building muscle was easy everyone would have it.

When you earn it, you also earn respect for it.

Progress can feel slow even if you show up everyday, but always remember:

goal + plan + persistent action = guaranteed results

Bulking and Cutting
Bulking and Cutting/Weight Gain and Weight Loss
How do I gain or lose weight?

Gain weight: First and foremost, you need to train for hypertrophy. If you want to gain weight, and don't want it to be fat, you need to train your muscles. Secondly, you need to eat more - especially protein.

Lose weight: You don't have to change your workouts just because you are cutting. Cutting isn't
accomplished in the gym as much as through diet.

Forget formulaic approaches (TEE calculators) to
determining what your caloric intake should be.
Instead, start with determining your individual baseline caloric and macro intake. Write down everything you eat for two weeks - everything. Classify your entries into grams of fats, grams of carbs and grams of protein. Use calorie calculators to determine the macro content of what you eat. At the end of the two weeks, determine your average daily intake of each macro nutrient (fats, carbs, protein) in grams (add each category and divide by 14 for a daily average based on a two-week baseline). Once you know your baseline, you can either gain weight by increasing carbs, fats
(but only if fats were lower than 20% of your average daily intake), and protein or lose weight by decreasing your carbs (again, keeping protein and fat intake at optimal levels). Weigh yourself only at the end of the week after making these changes. If you have gained weight and you wanted to, keep steady at that level of intake and only increase macro intake again if after the next week you
have stopped gaining. If you have lost weight and you have stopped gaining. If you have lost weight and you wanted to, keep steady at that level of intake and only decrease macro intake again if after the following week you have not lost any more weight. In other words,monitor weekly weight gain or loss and adjust accordingly.

This thread has some great information regarding how much protein you should be eating. Typically .6-1 gram per pound of bodyweight.

Eating more can be very hard for some skinny people.

Snack on calorie dense foods. Eat nuts such as almonds, cashews, and peanuts throughout the day. Also try eating two tablespoons of peanut butter a few hours after every meal (it won't affect your hunger).

High Calorie Meals
One of the easiest ways to make sure you're eating
consistently is to eat the same few meals repeatedly.Here are a few high-calorie meals to try out.

General;
Have a protein shake. Total calories: ~800
Herman_Gill also has a great shake recipe Total
calories: ~1500, ~450 per serving

Breakfast;
Scramble 5 large eggs with at least 25 grams of
cheddar cheese on top. Have 4 slices of buttered
toast on the side and drink 2% or whole milk. Total
calories: ~1500

Try Zahrada's Protein Pancakes with lots of peanut
butter on top, milk to drink, and 5 slices of bacon.
(Note: Be sure to add 1/2 scoop of protein powder) Total calories: ~900.

Dinner
Meat Slop by Silverhydra is great to make in bulk.

Tips and Tricks;

Keep a journal. Whether it's for calories consumed or weight lifted, it doesn't matter. Buy a dedicated book for this, record your numbers, and write down how you feel. This may seem stupid, but you will benefit from it in a few weeks time when you look back at it.

Do one step at a time. Start with your diet.

One cheat day a week may help keep you going, but don't go overboard. Eating 7 cakes on a cheat day isn't going to help you. Putting the cheat day on a normal weekday, rather than a weekend, is usually a good idea, to keep from binging.