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goober
Member
(04-17-2016, 05:55 AM)
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when you're too jacked

https://vine.co/v/itwztFK5ii1
No Love
Banned
(04-17-2016, 12:30 PM)

Originally Posted by M52B28

I'm going to subscribe to this thread now.

I'm expecting some major changes this summer.

Did you turbo your M52?
JCX
Member
(04-17-2016, 01:45 PM)
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Great work Chocobro!

Think it's time to finally get my diet right. I have a music festival in June so I plan to lose 10-15 lbs by then.
Jacksinthe
Banned
(04-17-2016, 02:19 PM)

Originally Posted by shadowsdarknes

Yeah if this is easy to do and can save me some serious $$, I'll be all over it.

200mg Caffeine pill or 8-12oz of strong coffee - if coffee, don't mix this stuff in it. It's pretty horrible. Just drink the coffee on its own.

Mix:
4g Beta Alanine
Creatine (if you use it, 1g per 40lb bodyweight)
6g Citrulline Malate (minimum single dose, some people take 8-18g per day, split doses)

Everything else in a pre is pretty much filler. The store bought pres are also horribly underdosed with CM and BA. Now flavor with whatever sugar free powder or squeeze flavoring you like.

Caffeine:
http://www.amazon.com/ProLab-Caffein...feine+capsules

Beta Alanine:
http://www.amazon.com/BulkSupplement...=A8MA32QEVO3GI

Citrulline Malate:
http://www.amazon.com/BulkSupplement...+malate+powder

Creatine:
http://www.amazon.com/BulkSupplement...t-items&sr=1-1

-

Down another pound this week on "rest week", fml. I ate below maintenance, slept like shit and overall not feeling it. This week starts my last 3 weeks on a bulk. Going to try to hit 5k per day and sleep as best as I can the last 3. There might be other issues knowing my health so I'll keep an eye on the needle for now and schedule with my doc if necessary.
Last edited by Jacksinthe; 04-17-2016 at 03:34 PM.
M52B28
Member
(04-17-2016, 02:37 PM)
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Originally Posted by No Love

Did you turbo your M52?

Lol, I don't drive an M52, I just like the engine. I should be driving a M50 for E34 pretty soon. Gonna test drive it today.
goober
Member
(04-17-2016, 02:57 PM)
goober's Avatar

Originally Posted by Jacksinthe

200mg Caffeine pill or 8-12oz of strong coffee - if coffee, don't mix this stuff in it. It's pretty horrible. Just drink the coffee on its own.

Mix:
4g Beta Alanine
Creatine (if you use it, 1g per 40lb bodyweight)
6g Citrulline Malate (minimum single dose, some people take 8-18g per day, split doses)

Everything else in a pre is pretty much filler. The store bought pres are also horribly underdosed with CM and BA. Now flavor with whatever sugar free powder or squeeze flavoring you like.

Caffeine:
http://www.amazon.com/ProLab-Caffein...feine+capsules

Beta Alanine:
http://www.amazon.com/BulkSupplement...=A8MA32QEVO3GI

Citrulline Malate:
http://www.amazon.com/BulkSupplement...=A8MA32QEVO3GI

Creatine:
http://www.amazon.com/BulkSupplement...t-items&sr=1-1

-

Down another pound this week on "rest week", fml. I ate below maintenance, slept like shit and overall not feeling it. This week starts my last 3 weeks on a bulk. Going to try to hit 5k per day and sleep as best as I can the last 3. There might be other issues knowing my health so I'll keep an eye on the needle for now and schedule with my doc if necessary.

You have the amazon link to Beta Alanine under Citrulline Malate.
Looking through the bulksupplements storefront I found two versions of citrulline:

L-Citrulline DL Malate and L-Citrulline

which one is better? what does it do?
mdsfx
Member
(04-17-2016, 03:09 PM)
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Had a 6 mile run today and tried my best to sprint hard at the finish. Ended up hitting over 14mph. Now I'm wondering how fast I could sprint if I wasn't winded.

Originally Posted by Jacksinthe

The store bought pres are also horribly underdosed with CM and BA.

Yeah this is one thing I noticed once I started trying to make my own. I see like 1g of each in my old preworkout. Wtf!

Also, 4g beta alanine, Jack? Damn lol I thought 3 was a lot!
Last edited by mdsfx; 04-17-2016 at 03:16 PM.
Dany
Member
(04-17-2016, 03:11 PM)
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Managed to walk 8 miles at work, after I did squats yesterday.

I really can't today. It all aches
BruceLeeRoy
Banned
(04-17-2016, 03:16 PM)
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Haha that has to be the best title yet
Dead Prince
Member
(04-17-2016, 03:21 PM)
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Originally Posted by Dany

Managed to walk 8 miles at work, after I did squats yesterday.

I really can't today. It all aches

It gets better
Jacksinthe
Banned
(04-17-2016, 03:24 PM)

Originally Posted by mdsfx

Yeah this is one thing I noticed once I started trying to make my own. I see like 1g of each in my old preworkout. Wtf!

Also, 4g beta alanine, Jack? Damn lol I thought 3 was a lot!

I took 6g yesterday :P Had me like BZZZZZZZZZZZZZT

Was a long day tho.

Originally Posted by goober

You have the amazon link to Beta Alanine under Citrulline Malate.
Looking through the bulksupplements storefront I found two versions of citrulline:

L-Citrulline DL Malate and L-Citrulline

which one is better? what does it do?

Edited thanks!

http://www.amazon.com/BulkSupplement...+malate+powder

As for what it does - Citrulline increases Arginine production in the body which increases NO production which increases the "pump" by opening blood vessels. More blood to the muscle tissues brings more nutrients and increases the pump during a workout.

The Malic Acid in Citrulline Malate increases Citrulline absorption by the body meaning you need less Citrulline. Citrulline is more expensive than Malic Acid so pairing the two reduces cost slightly.

You could just take Arginine but it is absorbed poorly by the body, you would need to take a LOT of it to get the same production value for NO as Citrulline provides by increasing your body's own production of Arginine - so we take Citrulline Malate since we use far less of it and it performs much better at increasing NO production in the body over straight Arginine powder.

2:1 is the sweet spot for Citrulline and Malic Acid. So for 6g of CM you are taking 4g Citrulline and 2g Malic Acid at once. Less Citrulline, greater absorption via Malic Acid and you take less compared to Arginine for better results.
Last edited by Jacksinthe; 04-17-2016 at 03:35 PM.
BruceLeeRoy
Banned
(04-17-2016, 03:34 PM)
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Originally Posted by Jacksinthe

I took 6g yesterday :P Had me like BZZZZZZZZZZZZZT

Was a long day tho.

6g! Damn bro at that point your just a back-alley 7-11 visit away from meth
Jacksinthe
Banned
(04-17-2016, 03:54 PM)

Originally Posted by BruceLeeRoy

6g! Damn bro at that point your just a back-alley 7-11 visit away from meth

Fitness supps are the real gateway drugs :O
mdsfx
Member
(04-17-2016, 04:02 PM)
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Originally Posted by Jacksinthe

Fitness supps are the real gateway drugs :O

I think we already narrowed gateway drugs down to just creatine in OT8.
Imp the Dimp
Member
(04-17-2016, 04:06 PM)
Been sneezing all day due to hay fever. Should I go to the gym regardless? I don't feel weakend like I would if I had a cold or some sickness. It's just annoying. Or rather leave it?
esmith08734
Member
(04-17-2016, 04:07 PM)
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Anyone have a good method to increase chest size? I have really wide shoulders so I feel my chest is stretched a lot and looks small. No one likes a small chest :(
bchamba
Member
(04-17-2016, 04:14 PM)


Kai Greene was at my gym today. Always covers himself up when he's working out.
FreddieQuell
Member
(04-17-2016, 04:28 PM)
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I've been doing some new stretches since Thursday to help my shin splints (putting my toes on a step and doing calf raises with my heels going below my toes) and man my run felt way better. Took another 30 seconds off my mile time. Can't wait to run without shin pain at all though, that is a thing right?
Dead Prince
Member
(04-17-2016, 04:31 PM)
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Originally Posted by FreddieQuell

I've been doing some new stretches since Thursday to help my shin splints (putting my toes on a step and doing calf raises with my heels going below my toes) and man my run felt way better. Took another 30 seconds off my mile time. Can't wait to run without shin pain at all though, that is a thing right?

Lol I was just doing calf raises and it loosened the tightness in my calves and I have running to do tomorrow.
FreddieQuell
Member
(04-17-2016, 04:46 PM)
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Originally Posted by Dead Prince

Lol I was just doing calf raises and it loosened the tightness in my calves and I have running to do tomorrow.

I don't know if you have shin splint issues, but it was really crazy what a difference it made for me. Still some pain but nothing like it was before. My shins hurt way less after the fact also. Last week after a run it was almost unbearable to rub my hands up and down my shins, now barely anything.
BumRush
Member
(04-17-2016, 04:58 PM)
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Originally Posted by esmith08734

Anyone have a good method to increase chest size? I have really wide shoulders so I feel my chest is stretched a lot and looks small. No one likes a small chest :(

Paused DB presses really are the best way in my opinion. I super set flat bench paused DB with incline DB press. I always had a small chest and I credit that exercise with my progress to where I am now.
Jacksinthe
Banned
(04-17-2016, 05:17 PM)

Originally Posted by mdsfx

I think we already narrowed gateway drugs down to just creatine in OT8.

That's just what the Beta Alanine and Citrulline Malate manufacturers want you to believe.

Soon, we'll all be snorting our supps.
M52B28
Member
(04-17-2016, 05:19 PM)
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Originally Posted by BumRush

Paused DB presses really are the best way in my opinion. I super set flat bench paused DB with incline DB press. I always had a small chest and I credit that exercise with my progress to where I am now.

I can agree with this. Though I'm already pretty big, this exercise definity works great
It has toned my chest fairly well.
Dead Prince
Member
(04-17-2016, 05:44 PM)
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Originally Posted by FreddieQuell

I don't know if you have shin splint issues, but it was really crazy what a difference it made for me. Still some pain but nothing like it was before. My shins hurt way less after the fact also. Last week after a run it was almost unbearable to rub my hands up and down my shins, now barely anything.

Oh. Well that's good stretching helped!

And mines just my calves.
JCX
Member
(04-17-2016, 07:43 PM)
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Originally Posted by Jacksinthe

That's just what the Beta Alanine and Citrulline Malate manufacturers want you to believe.

Soon, we'll all be snorting our supps.

Wait, you all haven't been snorting supps this whole time? Well at least I have a great tiny mirror collection.
Dead Prince
Member
(04-17-2016, 08:03 PM)
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Injecting it on the butt is the way to go tbh
Spiritreaver
Member
(04-17-2016, 08:06 PM)
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I see we're off to a good start already! :)
JCX
Member
(04-17-2016, 08:13 PM)
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Originally Posted by Dead Prince

Injecting it on the butt is the way to go tbh

Only for protein.
FallingEdge
Member
(04-17-2016, 08:27 PM)
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Originally Posted by bchamba



Kai Greene was at my gym today. Always covers himself up when he's working out.

he stretching?
Szu
Member
(04-17-2016, 09:03 PM)
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Originally Posted by JCX

Only for protein.

Ah yes, protein enemas are the way to go.
Szu
Member
(04-17-2016, 09:07 PM)
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Originally Posted by Spiritreaver

I see we're off to a good start already! :)

This is how I imagine a newbie's reaction to FitGaf after these two pages.



Wow, I'm getting some great mileage from this gif.
Jacksinthe
Banned
(04-17-2016, 09:10 PM)

Originally Posted by Szu

This is how I imagine a newbie's reaction to FitGaf after these two pages.



Wow, I'm getting some great mileage from this gif.

"Welcome to FitGAF, newbies! Be sure to pick up your syringe, spoon and lighter at the front desk!"
SeanR1221
Banned
(04-17-2016, 09:21 PM)
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I just found out the gym that opened next to my Retro Fitness (called Crunch Fitness) has bumper plates, a prowler and a power rack, all for 10.00 less a month....

It might be time to look into leaving retro.
_Isaac
Member
(04-17-2016, 09:34 PM)
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Does it look goofy putting little 5 lb plates under my heels for a squat?

Doing a squat with a wider stance kinda hurts my groin/hip area because of a previous injury I think. When I got narrower to try a high bar squat there's no pain, but then I think my ankle mobility isn't quite there because I fall back. I've been working on that mobility with stretches and foam rollers, but I also wanted to try squatting with a higher heel. I tried at home with bar-less squats using roughly .75 inch books (sorry Manhattan Projects you weren't that great) and it definitely felt better. Does it look goofy to do something like this in the gym with some little plates? I'm afraid someone is going to try to correct me or worse put me on their Instagram. This is me trying to experiment with a higher heel before buying lifting shoes and stuff.
CherryWoodFuton
Member
(04-17-2016, 09:41 PM)
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Woo hoo new thread


Anyone doing LISS cardio? Thinking about incorporating that in my routine. How long and how many days is optimal?
frontieruk
(04-17-2016, 10:06 PM)
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Shesh fitGAF moves fast, it only feels a few months since I last posted but it was on OT7...

Since I last posted I've had two OPs one that finally has got my back to the best it could be after the RTA the other was apparently a totally un-needed OP on my knees according to 3 consultants and 4 MRIs (again relating to the RTA), the operating surgeon described both knees as a mess and couldnt believe I'd been training like it! oh well...

So anyway recovery was obviously slower than I'd realised, I guess it took nearly 4 months to rebalance my legs out, but I thought for a return to exercise I'd take up a rowing challenge from concept2.

Nailed it..



I'm now training for a 10km run (picked an event 4 months away as I've never been a runner but it's always something I've wanted to achieve) and will probably attempt the 26mile rowing challenge next month.

Sorry for the long post just chuffed with myself.
Irobot82
Member
(04-17-2016, 10:18 PM)
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Originally Posted by Jacksinthe

200mg Caffeine pill or 8-12oz of strong coffee - if coffee, don't mix this stuff in it. It's pretty horrible. Just drink the coffee on its own.

Mix:
4g Beta Alanine
Creatine (if you use it, 1g per 40lb bodyweight)
6g Citrulline Malate (minimum single dose, some people take 8-18g per day, split doses)

Everything else in a pre is pretty much filler. The store bought pres are also horribly underdosed with CM and BA. Now flavor with whatever sugar free powder or squeeze flavoring you like.

Caffeine:
http://www.amazon.com/ProLab-Caffein...feine+capsules

Beta Alanine:
http://www.amazon.com/BulkSupplement...=A8MA32QEVO3GI

Citrulline Malate:
http://www.amazon.com/BulkSupplement...+malate+powder

Creatine:
http://www.amazon.com/BulkSupplement...t-items&sr=1-1

-

Down another pound this week on "rest week", fml. I ate below maintenance, slept like shit and overall not feeling it. This week starts my last 3 weeks on a bulk. Going to try to hit 5k per day and sleep as best as I can the last 3. There might be other issues knowing my health so I'll keep an eye on the needle for now and schedule with my doc if necessary.

Weird amazon doesn't sell powdered caffeine. Anyone know much about powder city? They sell it Here
Psychotext
Member
(04-17-2016, 10:20 PM)
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Originally Posted by _Isaac

Does it look goofy putting little 5 lb plates under my heels for a squat?

No, and fuck any stupid son of a bitch who was too ignorant to realise why.
Dead Prince
Member
(04-17-2016, 10:34 PM)
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Oh man. Saw that Walmart carried the pb&c white chocolate peanut butter (and the honey one)
frontieruk
(04-17-2016, 10:43 PM)
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Originally Posted by _Isaac

Does it look goofy putting little 5 lb plates under my heels for a squat?

Originally Posted by Psychotext

No, and fuck any stupid son of a bitch who was too ignorant to realise why.

Seconded, it's a common practice at the gyms I've used, you're not going to get the stability of a lifting shoe, but it'll improve form no end.
esmith08734
Member
(04-17-2016, 10:49 PM)
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I was slightly sick yesterday and worked out anyway, and man, I am hurting, lol. My muscles are especially sore from it.

Damn.
TripOpt55
Member
(04-17-2016, 10:52 PM)
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New thread, I guess I will post my progress (no pics... not really confident in those yet). Basically got out of shape due to some health issues. Started up at a new gym a year and a half ago. Spent until last July trying to get some strength and size back. Then started cutting weight. Started at 207. This week I weighed in at 179, under 180 for the first time in years. Pretty good progress. Mostly dieting to thank for the weight loss. Don't really do much cardio. Lifting three days a week. Not a whole lot of progress on the lifts since I I started cutting. I have some bright spots here and there. Did hit a PR in Bench in September (315 when I weighed about 200), but lost a bit of strength in that lift since then. Been really working on bettering my pull-ups and started doing weighted ones this past year which I really enjoy.

Anyway, trying to get back to 10% BF (or around there) like I was when I was younger. I'm guessing that is in the 165-170 area, but I'm not totally sure. So just going to keep chipping away. Hoping I can be there by around July about a year after I started losing weight. Will try and post in here more often. Love seeing the progress pics from others. It is very motivating.
mdsfx
Member
(04-17-2016, 11:31 PM)
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Originally Posted by Irobot82

Weird amazon doesn't sell powdered caffeine. Anyone know much about powder city? They sell it Here

I believe powdered caffiene is all but banned in a lot of places since it's basically lethal. Guess I can't say how that differs from pills, but there were a few deaths associated with it in powdered form.
Dead Prince
Member
(04-17-2016, 11:46 PM)
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Originally Posted by mdsfx

I believe powdered caffiene is all but banned in a lot of places since it's basically lethal. Guess I can't say how that differs from pills, but there were a few deaths associated with it in powdered form.

I might see why.
SeanR1221
Banned
(04-18-2016, 12:00 AM)
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I wonder how powdered caffeine would taste in a cold brew with an extra shot of espresso 🤔🤔🤔🤔
Dead Prince
Member
(04-18-2016, 12:05 AM)
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Originally Posted by SeanR1221

I wonder how powdered caffeine would taste in a cold brew with an extra shot of espresso 🤔🤔🤔🤔

bchamba
Member
(04-18-2016, 12:09 AM)

Originally Posted by FallingEdge

he stretching?

He always starts his training sessions with a long ab routine.

Short clip: https://www.instagram.com/p/BETdWufDi7c/
Dead Prince
Member
(04-18-2016, 12:10 AM)
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Originally Posted by bchamba

He always starts his training sessions with a long ab routine.

Short clip: https://www.instagram.com/p/BETdWufDi7c/

cut the first bit and end and just make an endless loop
mdsfx
Member
(04-18-2016, 01:00 AM)
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Originally Posted by Dead Prince

I'm quoting this gif because it's f*cking amazing and gave me flashbacks to my childhood as well as the realization that cartoons for kids used to be kind of F***ed up.

Also, pretty sure that IS Sean. "I have a v-v-very h-h-hi-high c-c-c-caffeine t-t-t....t-tolerance."
Last edited by mdsfx; 04-18-2016 at 01:07 AM.
SeanR1221
Banned
(04-18-2016, 01:26 AM)
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Originally Posted by mdsfx

I'm quoting this gif because it's f*cking amazing and gave me flashbacks to my childhood as well as the realization that cartoons for kids used to be kind of F***ed up.

Also, pretty sure that IS Sean. "I have a v-v-very h-h-hi-high c-c-c-caffeine t-t-t....t-tolerance."

Lol I read this as I drink my nightly cup of coffee, listening to soothing music, reading some research for work. I feel I can gently drift off to sleep any moment...

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