how many of you said "id love to have that build" before reading the spoiler :troll:










I did :okay:

not me cause im more jacked then that
:fuckyea:

I thought berz was posting an updated pic of himself, and i thought to myself ... "man he's really leaned out"... or maybe he was showing off his guns after your post about your guns ...

wait wtf :heckno:





should be a law that girls should have breasts, to avoid awkward moments like this

Oh I did too haha. That's why I posted it up... :suspicious: loves company !

Berz out.

^how the heck is that a girl? need pics of genitals or i won't believe it.

so woke up... felt better

finally reached 5x5 45+35 lbs on bench press @170lbs

last time i did that was like 3 years ago weighing at 180lbs doing only 1x3

feels hella good man

You still won't be able to tell....

Doing a fasted workout for the first time today. usually I have breakfast first. heavy day too! Scared :\

Enlighten me on fasting,

I always though fasting + weight lifting = loss of muscle and fat?

If I go to a workout hungry I lose strength noticeably, If I'm carb deprived, same thing. Are you trying to gain strength+lose weight, or just lose weight?

I know crazy right! But I have been reading up on IF, it is being promoted a lot lately. Maybe it's a trend, but who knows. The science makes sense to me, and there are studies backing it up.

I have also been reading this site all week. A lot of good info there, probably the best IF oriented site out there... At the very least, I am going to give it a try this time!

Right now I am just trying to lose weight, but since I have been off for 4 months I will gain strength as well. BTW I am taking in 10g of BCAAs pre-workout, and another 10g during workout. i guess it still counts as fasting nonetheless.

Fasted training is more of a personal preference I think, some people think it works well for cutting. I usually workout first thing when I wake up without eating but that's just cause it fits into my schedule that way. It doesn't really bother me going on an empty stomach but everyone is different. As far as results go I think as long as you eat the same amount in a day it's not going to make much difference, although I'm sure people who do IF will disagree.
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Normal dieting works for me when I diet just fine
Like strkyn knows , basics works wonders :p
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HOLY SHIT that is unexpected! I have never felt this good after a workout before. EVER.

Usually I am dragging my ass after my HIIT but not this time. And it was a hard workout too... Dips, chinups, overhead squats at 5RM for 20 reps each, only 45 seconds rest.

Never going back.

Now I think I am going to eat half a goose. Later!
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From what I learned at a seminar...It's basically the assumption that, what ever you ate prior, (the night before) should have kept you saturated enough and your body will only tap into or focus on the fats sooner as the glycogen stored is much more easily used and already depleted. Though, you should be consuming your adequate amount of protein and some form of carbs as soon as you can afterwards. But, you should always be doing this anyway...maybe a difference in carb amount.

I don't prefer this method,

basic=more manageable. To me at least. Try it for a week maybe? I am interested in how people feel after a certain period. Report back, please!

I dunno. I lost 20lbs to get down to about 10% bf in 6 weeks by simply by cutting out breads. I dont think starving myself would be the first weight loss method Id try.

My new favorite day by far

Seated 3/4 rotation Arnold Press
Wide grip chins
Standing barbell press
Wide neutral grip pull downs
Face pulls
Front raises
Lateral raises
Reverse cable crossover flies


Fuck ya upper/outer back and shoulders


The arnolds have really got my shoulders growing

To me, eating once a day is as simple as it gets. Low carb high fat on rest days, opposite on work days. As long as you get enough protein it should be all good.

To those who can easily lose fat just by cutting a bit of carbs, must be nice being you ;)
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i feel you man, bout a month and a half ago i was doing strength and before it i could not push 185 yet =[ and now month n a half later im doing 185 1x5

feeels goood

Why do most of the surrey rec centers do not have a squat/power rack?

Dippers don't do Legs brah... Bi's and chest only.

Berz out.

lol hahah not all

Taking next week off and the bulking begins!

lucky charms for breakfast whooooooooooo

Be sure to add some dried fruit and honey!

1mr is by far the best

assault jack3d are okay but nothing beats 1mr

^ take 1mr for like 2months straight tell me how u feel ^_^