HiRO (Beast Arc)

@mikeddonatelli „I have a bad relationship with food“ ……

Would not recommend making your training split nor your diet your identity Bad bad bad idea

@FattyNoNatty Get off my TL you roided out freak „Catching - Roid Freak batch unlocked“ 🔓

The go-to insult on X is calling me a roided out freak Achievement unlocked

@olajaysadewale I can relate. I could fly to the gym and do my push pull or upper body day with 40 fever. But if I only have the slightest tickle in my throat I’d better stay at home and rest on a leg day 🫥

Who else sees upper body days as rest day??

@BigDadEnergyX Looks pretty fun though 😅

Progressive White women give normal White women a bad name.

@fitcapdefi When I was younger I used to believe that too. Now I see it very different. But if you make the best progress killing yourself during leg day then keep doing it 👍🏻it’s also an experience that only few can understand 💀

if your leg days dont have you walking different for 2-3 days after, hate to break it to you but you didnt actually do a leg day

@ElieJarrougeMD Was about to write a rage post when I read „metabolism“ without any context but after reading the whole thing actually it’s pretty accurate what you have written down here. The fine nuance that makes the difference is comparing vs a metabolically unhealthy person 👍🏻

A bodybuilder tells you he eats 400g of carbs a day and he’s shredded and metabolically healthy. So carbs can’t be the problem, right? He’s missing something fundamental about his own metabolism that doesn’t apply to you. 🧵

@BowTiedYukon I don’t get it Is benching 225lbs (100kg) suddenly some magical unreachable task or why do I constantly keep hearing about it on my TL?

First up on I can’t bench 225 BJ! Non-verbal image #2

@zachary135791 That’s true. But I always look 10 years older when I am lean 💀

One of the best parts about getting lean is seeing your face and jaw get chiseled No one wants a fat face

@Mangledpolitics 200mg caffeine 5g salt 800mg potassium 4g taurine 10g citruline 15g creatine 800mg magnesium 1 big teaspoon of honey

I need to cop some new pre workout. Drop your favs below.

@CoachFHM „Bro why do you show us warm up sets - use some goddam weights lol“ is what anyone would say who never got humbled by doing them🫥

45 degree back extension curls. Upper arm braced in, hard to cheat, nails the biceps. Been running these for a while. Stimulus on the money!

@Fett533 @user_mm_ As a German I love it when a guy named Fett knows everything about fats 🥰🥰🥰 Similar to you I have my highest carb meals just before and after my workouts. Usually my first and last meals of the day are a bit lower on carbs and a bit higher in healthy fats (Olive oil)

In general I agree with it, but that does not mean that very lean, highly insulin sensitive individuals need to fully separate fats and carbs. The main value of the Randle Cycle in practice is reinforcing that a chronically high fat and high refined carbohydrate diet is not a good approach for metabolic health. I apply it where it has the most practical impact, peri workout, keeping fats relatively low and carbs higher to support carbohydrate use and avoid slowing gastric emptying. My pre-meal 60~90 minutes prior is 15g fat/137g carbs, and my post-meal is 8g fat/116g carbs. Outside of that I simply fill in my macros, with my late meal being higher in fat and lower in carbs compared to earlier meals.

Actual daily calorie/macro numbers thus far of bulk (minus 2 bad...and i mean BAD...days of overeating)

@DeanTTraining Sometimes, when I feel a little crazy, I eat stuff like this 🤯

You don’t have to eat all 6 at once but if you…. - tack 2 onto Breakfast - tack 2 onto Lunch - tack 2 onto Dinner ….you will NEVER have a problem hitting your protein intake for the day THAT’S A PROMISE

@schober222 Haha sorry Not my intention at all 🫥

@realhirogames Had me worried for a minute 🤣

If I could only do 4 exercises to grow my back’s thickness and width, they would be: Pull-Ups: Every workout I start with a minimum of 3 sets till failure of wide grip pull-ups. This is by far my favorite exercise. I’ve been doing pull-ups since a kid and they can be done anywhere. Deadlift: The ultimate compound movement that not only hits your back to make it thick, but it also hits just about every body part. Deadlift as heavy as you can but be sure to give your CNS a break from it as you start to creep into higher weights. Any variation of deadlift works here (rack pull, RDL, etc). DB Pullover: A great exercise to build width. Lower the dumbbell to the floor slow and controlled and use your lats to bring it up, not your triceps. Rows: I can’t just pick one exercise for rows. There’s so many different variations. Find one that you like and feel the best contraction with and focus on progressive overload with it.

@schober222 Holy 🫥looks even more impressive

@realhirogames Probably just the pose Just took a look at a few other back pictures of mine and symmetrical in them

@Akxyl_ Stairs on a diet is smth else. Approved maniac 😅

Cut week 5 ✅ Morning weigh in - 173.9 Weight moved 🔥(went “heavy” with last set of almost every movement today and made them all drop sets 🤪 pretty decent pump) Stairs climbed 😮‍💨 (no proof but we all know that I’m a psycho and actually enjoy the stairs) Date night with wifey up next 😎 Gonna do some bowling and eat all kinds of fatty foods so I can ruin all of my cutting progress in one day 😂 (Marking face out because idk what the hell I was doing there lmfao)

@C8ishop You‘re killing it man!!

Cut progress. Took a week off of cutting while I was away so I could enjoy bread & olive oil ice creams and affogatos. Back at it with .8lbs lost this week, closing in on 20lbs total since March. Let’s see what May brings ⚖️

@DeanTTraining To anyone doubting it: Try it! Give max carbs especially around and if needed during your workout a try and I promise that you will feel the difference! Also if you can eat 400g carbs at all times it makes dieting so freaking easy 🥰

Here’s what CARBMAXXING means and why you should be doing it: - You only need a limited amount of Protein before extra intake stops providing additional muscle-building benefit…realistically ~.75g per lb of bodyweight is probably good and ~1g per lb bodyweight is definitely plenty - You only need but so many Fats in your diet to maintain good hormone function…realistically .25-.3g per lb of bodyweight is likely enough for most people - You only have so many Calories to allocate each day (cut, bulk, recomp doesn’t matter…the budget is the budget) - When you overshoot Protein and/or Fats, those Calories must come from somewhere…this means you’ll need to displace calories from Carbs - Carbs are what drive training performance - Better training performance = more robust stimulus = more growth - So, if you’re eating more Protein or more Fats than needed…this is BY DEFAULT going to result in you eating fewer Carbs than is optimal which means poorer performance which means a less robust stimulus which means less growth Thus, the goal for building AS MUCH MUSCLE AS POSSIBLE is simple: - minimum necessary protein - minimum necessary fat - carbs comprise the rest of your calories This means the specific formula is: - Calories in line with goal - Protein ~.75-1x BW - Fats ~.25-.3x BW - Carbs fill in the rest Again, once you pass as certain threshold on Protein/Fats, every gram you add means a gram of Carbs you lose!

@BigDadEnergyX Chilling in the garden with the family, pull day done, belly full of delicious food. Life couldn’t be better if you ask me! Great to hear life treats you well too🔥

@realhirogames Crushing it. You big dog?

Remember: it takes zero effort to ask someone how their day is going.

@user_mm_ @DeanTTraining I took the exact opposite direction. I went from 4 days to 5 because my sessions where getting too long and I felt my last sets where not as powerful as they are now on 5 🤷🏻‍♂️

It's definitely tempting to want to do more. But yeah, with the exception of legs, my weekly volume is the same as usual, just more time to rest and allow for better sessions. Having so many rest days, basically every other day, really makes me wanna push harder on the sets that I do

Monthly physique update - May 1 month of bulk down, up to 206 from my lowest of 196.2 Initial jump in weight yes, but now rate of gain has stabilized Switched to lifting 4x/wk for the first time at start of bulk, and so far so good. Able to/wanting to put more into each session 350 test 200 primo 4iu gh