Some tips that might come in handy (bodybuilding related)

Here are somethings i've learned in the past couple of years from experimenting with different shit:

* do some high volume work (lots of sets per bodypart) 1-2 reps short of failure (to try to avoid overtraining) for 4 weeks, then do low volume (very few sets) work reaching failure on every set for 4 weeks... don't change the diet, don't change your rest pattern, supplements... etc. only change the training. Take pictures on a weekly basis. compare the pictures from week 1-4 with each other and see if you improved. then compare the pictures from week 5-8 with the first pictures and see if you improved. based on your comparison, you will find which training method works best for you.

* Low car, moderate carb, and high carb are all relative. they are not determined by ratios, but determined by how you feel. Experienced bodybuilders will know what i mean. if you don't know the difference between going "flat", holding water, looking stringy, gaining fat, and looking "full", you will never know how to manage your carb intake. 40% carbs might mean low carb for someone, and it might mean very high carb for someone else. if you are going flat in 3-4 days, that's low carb for you... i don't care if you take in 350 grams per day... if you are going flat, it's not enough. there is, of course, a difference being going flat from low carb, and looking stringy from the wrong method of training. you have to have experience to know. if you are feeling extremely bloated on low calories and are losing definition but not going flat, you are taking in a large amount of carbs. take it down a bit. If it feels right, there's no bloating, you look good at relatively low bodyfat levels, and your strength is great... you hit the spot with carbs.

* Protein should always be kept above the 1 gr/lb of bodyweight if you are under 15% fat. If you have a lot of fat on you (15+%), estimate your fat percentage and calculate your lean body mass and use 1.25 gr/lb for it. Again, i said keep it ABOVE and not at the 1 gr/lb mark. it depends on other nutrient intake. let's say if you feel good on 200 gr carbs and they are enough, it's ok to take in 400 gr of protein (your body probably prefers protein over carbs). if you go flat on 300 gr of carbs, and you feel better at 400 gr, then protein should be taken down to the 1.25 gr/lb mark or so.

* Fat is probably going to be responsible for your overall health and hormonal production. yes, fat is probably the most important nutrient when it comes to health. Plus, saturated fats aren't that bad for you if you are in a deficit. read all the medical research and publications on saturated fat (the good ones, true research and not just opinion or "theories") and you will find that they are as confused as you are... shit doesn't relate. but what they are absolutely right about is that triglycerides are worse than fucking cancer!! the type of fat in a deep fried KFC chicken breast isn't the same kind of fat in a charbroiled sirloin steak. Anyway, try to keep it at 50/50 of saturated fat and mono/poly unsaturated fat. the fat should make up the rest of your caloric requirement. if you are at 200 gr of carbs, 300 gr of protein and you are shooting for 2800 cals, well, that means you need 800 cals of fat (around 90 grams).

* full range of motion in exercises is a crock of shit. if you want to get injured and work all the muscle that are involved in the exercise almost equally (ex. bench press: you want to work chest, not delts and tris equally with chest) then go ahead and do teh full range of motion. It usually feels "wrong" because your body isn't going to move that way naturally. find out the range the works the targeted muscle the most and stick with that range. i don't care if a 2 inch squat is what works your quads (and not your hams and ass)... that's what you stick with. say you want to bench 315 lbs... you can do it for 60% of the range of motion, but it's to heavy to lock out at the end, or return fully to the negative position (when it's 1/2 inch above your chest)... so what do you do? you say "i'll do 245 lbs so i can get the full range of motion"... and by this, you are robbing your chest of it's maximum potential. if you used the 315 lbs for that 60% range of motion and didn't leave that range, you will reap more benefits for the targeted muscle.

* you have to understand this carefully.... YOUR BODY DOES NOT HIT A RESET BUTTON EVERY 24 HOURS WHEN IT COMES TO DIET!!!! let me explain this... if you eat 2000 cals everyday, and one day you ate 3000 cals, the next day you won't turn that extra 1000 cals to fat or muscle... no body on earth knows the time system of your body. If you eat something right now, when will it be absorbed? when will it be digested? when will you shit it out? how long will it take for your cells to reap its benefit or get fucked by it? do you take a shit at 12:28 pm every day? you can shit 3 times one day, and then get plugged for 4 days straight, right? you can eat a meal and feel full for 8 hours... next day eat the same diet but get hungry within 30 minutes of eating... why? BECAUSE YOUR BODY WORKS THE WAY IT WANTS TO WORK... NOT THE WAY YOU WANT IT TO WORK! understand what you want to understand from this paragraph or point or whatever... am i saying to eat when hungry? am i saying to keep calories stable all month long? am i saying.... blah blah blah... no, i'm just telling you how it is. you figure it out.

* if you sleep for 8 hours and you wake up tired and have no energy... you slept too much... you know how sometimes you wake up after 4 hours of sleep for no reason but feel like you have a ton of energy and can't go back to sleep? yeah, your body recharged... sleep more and you'll fuck it up. I know, it's not practical at all... but this is rest... if you sleep without waking up after 8 hours (not even once) that means you have a lot of repairing going on in your body. remember, this is just my own speculation... there are sleep cycles and deep sleep and shit we can't understand without a lot of fucking research on 20 million different individuals, and that aint happening soon. there's one thing for sure... 6-8 hours is the range for repair... anything less, you have a hormonal problem, anything more means your body is fucked beyond belief and you need to give it a break... again, speculation and it's just what works... for the past week i've been waking up between 4:45 and 4:57 am and sleeping between 9 and 9:30 pm... i wake up 3 times to pee... if i wake up just before 5 am and i feel tired, my whole day is fucked and i'm as tired as hell... if i wake up feeling like a million bucks before 5 am and not go back to sleep... the day is mine and i'm full of energy. just something i usually notice.

* liquid protein supplements (LBA and whey) are just as good (if not better, depending on your goal) as regular solid food. but make sure to follow a diet with the same food sources and if you feel bloated and uncomfortable, smelly gas, constipation or ass piss... etc. there's something wrong. take out one food source at a time... usually it's eggs or dairy that cause this when it comes to protein... when it comes to carbs it's either wheat products, dairy, or fructose (i'm talking about non processed food... all processed foods will make you feel like ass... again, like i see, there are people who have lived with bloat and constipation long enough to think it's normal and don't even know how if feels to be comfortable)... fat usually never causes any problems (if it's non processed fat, again) unless you are G6PD and eat certain kinds of nuts and shit then you die, or you have allergies to nuts, especially peanuts (peanut butter is one of the best fat sources around... the difference between natural PB and regular PB is just sugar content, and it's not that much... so you make your choice)

* THIS IS IMPORTANT
take a serving of the following (follow the label) with your first and last meal of the day
1- acidophillas
2- bromelain
3- ginger root
4- papayan

you can thank me later.

Sometimes i feel like a lot of writers read my blog :)


why is it that everytime i write something most people disagree with, 6-12 months later there's research that proves i'm right? LOL!!!

suck on this, bitches!!!!
this is for everyone who said "you deliberatley use a stupid program to make people lose weight as slow as possible when they can actually lose it much faster. you're basically ripping people off"

http://www.nytimes.com/2009/01/22/health/nutrition/22best.html?_r=3

remember... the people in this article that actually lost "weight", still look like absolute shit.

"The only flab in my midsection is excess skin, but I am not vain enough to have an operation"
... yeah... news flash... it's called FUCKING FAT!!! and you can't get rid of it riding a damn bike and cutting out junk and beer.

Current progress... or the lack of... or whatever

well... last thursday my weight was up to 199 lbs and I was as lean as i was the week before. my legs are catching up again, so that's good news. Anyway, i've been on low carb for close to 14 weeks now and i don't feel "healthy", per se. 3 weeks ago, after i got sick with a fucked up flu and throat infection, I took some anti-biotics and they probably killed off all my intestinal flora or whatever. This is pretty much bad news, and even worse if you have SSHS (Shaky Shit-Hole Syndrome... A.K.A. IBS to the general public) as i do. I've been feeling bloated, having abdominal cramps, and feel like i have to shit non-stop for the past 3 weeks or so. Very uncomfortable. Since we live in a shit stained part of the world, where all "herbal" medicine is basically "7abba soada, honey, and garlic", i had to order some probiotics and shit online and have to wait for about a week for them to arrive (acidophilis, bromelain, ginger root... etc).
Since i really don't give a carbonated can of ass piss about the competitions i'm competing in, i've decided to change my diet to something more balanced, higher in calorie, and has lots of variety. I will also cut down on my cheat days from 2.5 days to 1 day, and increase my cardio from 45 minutes in the morning to 2x 45 minute sessions per day (i don't do high intensity shit, just walking or walking on an incline... something that would make my heart rate go up to 140 bpm or so, but since i smoke 18 frillion packs a day, it goes up to 155 bpm).
Am i contradicting myself by saying i'm changing my no carb approach? fuck no... i've been on that shit for a long time, and the days where i eat carb i just stuff myself with junk. It is responsible for getting me as lean as i am right now, but it's not a fucking lifestyle anyone should "adapt" to. Low carb, yes. NO CARB, NO!
The carbs that i have chosen in my new diet should not be a problem, with regards to my GI track. I'm eliminating all wheat products and minimizing dairy as much as i can (15 gr of lactose per day max). I'm gonna make my own "bread" out of corn flour and olive oil. Grits will replace oats, and i won't consume any fruits, but will consume lots of veggies, which will basically ass-rape my wallet.

Amazingly enough, with all this bloat and shit, my waist is still at 32.25"... i'm expecting it to go down under 32" for the first time in fucking ages.

As for the contest schedule... i've decided to compete in 5 out of the 7 contests in this season. Why not compete in all of them? am i afraid of the big boys? no... i couldn't care less if i get 1st place or dead last in a 20 man line up. The first 4 contests are going to be in khobar (20 minute drive from my house) and the last 3 are going to be in Qatif (knowing how slow i drive, it'll take me a good hour to be there)... I hate driving, I hate driving at night, and even worse I hate driving for an hour at night to go to a place i don't know and stand in front of 7 old men while being oiled up and wearing nothing but a thong. So, i've decided to compete in only 1 of the competitions in Qatif just to see what's going on over there.

Here's the schedule for anyone who wants to attend (I'd appreciate it dearly if anyone came, but if it's too much trouble, as in you'd rather fart alone in your car and savor the smell, please don't get out of your way to attend. It's as boring as fuck and i wouldn't blame any of my friends if they don't want to come)

Thursday, March 5th
1st class, Eastern province championship, 3rd division

Thursday, April 9th
1st class, National championship, 3rd division

Thursday, April 23rd
1st class, Nation championship for first place qualifiers

Thursday, May 7th
Open National championship (all ages)

Thursday, May 14th
Elite championship (1st class)

Current Progress

8 weeks out

well... here they are... i'm probably the leanest i've ever been in a while... if you look at last year's one week out pics, you'd see that at 8 weeks out this year i'm leaner than i was 1 week out last year. anyway, my weight is 197 lbs this morning, with a 32.25 inch waist. gonna work on bringing up the legs and back thickness these two weeks, then it's shredding time.
one thing i haven't noticed until i took these pictures today is that my left arm has grown exponentially bigger than my right arm. it's starting to become obvious and rediculous. the real problem is that there's nothing i can do about it :(

Excerpts from the Diary of a Pissed Off Bodybuilder

Being delusional usually leads to being an ass

People usually mix up terms like “respect” and “fear”… to some, those are interchangeable. As in “I respect my father, that’s why I don’t smoke in front of him” and “I’m afraid of my father, that’s why I don’t smoke in front of him”… they have two totally different meanings, and reflect the morals and mentality of two different people, yet still people usually think they mean the same thing and find them interchangeable. This brings me to another word that people use and they really don’t know what it means. Self esteem!
Listen, there is a huge difference between having high self esteem, and being delusional. Also, there is a huge difference between having low self esteem and having a severe psychological problem. Let me first explain what brought this subject up.
I have been talking to a lot of guys from all over the world, and the general consensus is that gold diggers (bitches who want nothing from a man except money) are on the rise. Especially with a fucked up economy these days, they have basically increased exponentially. That’s not the problem… the problem is that probably 90% of the new generation of gold diggers are fugly. How can you be a gold digger, and want to trick a man into marrying you so you can have his money when you have nothing to work to advantage? These women usually end up broke, 40 years old, no social life, then they blame it on society for not giving women equal rights. Remember, I’m not talking about saudi women here (most of them are gold diggers, yes, and a lot of them are fucking ugly, but let’s face it, they have no rights), I’m talking about women all over the world. I have talked to many gold diggers way way back in the day, :), and the general idea running in their mind is:
“I’m confident, I have high self esteem, I love myself, I’m beautiful, actually I’m gorgeous, I deserve all the money I want to have, men should thank god that I even look at them, any man who I allow to marry me is the luckiest person on earth, I deserve to be treated like a queen, have money, and spend it like a queen. I deserve the best in life… because I know how to match colors.”
This comes from a women who is butt ugly… the kind of ugly where even if you’re drunk out of your mind, you’d rather sleep with John McCain than sleep with her… what are her qualifications and why does she deserve the best in life without giving back? Basically because she has an IQ of 3, and she knows how to match colors. Regardless of the fact that she is ugly, fat, stupid… etc. I know it’s bad to generalize, but sadly, among men, we find that more than 75% of the women out there are gold diggers. It’s sad, I wish it wasn’t like that, but it’s fucking true. Just like when women say that 75% of married men cheat on their wives… yup, it’s fucking true… and guess what? Most of them brag about it in front of their friends. Anyway… generalizations are usually true… that’s why they’re called generalizations :) … anyway…
This is all a result of mixing the words “high self esteem” or “confidence” with the word “delusional”. “high self esteem” means that you believe in yourself, and know that you have what it takes to do something right and will not accept failure because you have what it takes. “Delusional” means you have no qualification what so ever, yet you still believe that you are the most qualified person for the “job”.
Let me give you a good example of this… say you want to drive a car. You have no previous experience in driving, and don’t know shit about driving a car. If you say “I am confident, and I know how to drive this thing on the freeway because I’m a smart person and I believe in myself… I’m gonna floor this bitch and show everyone how it’s done.” You are fucking delusional, stupid, and you will bother everyone on the road, if not kill them. If you practiced for weeks, and actually knew how to drive, and your driving instructor or whoever told you that you are doing very well and so far you have made no mistakes… if you want to take it up to the freeway then and say: “I can do this… it’s gonna be a piece of cake”… that’s confidence. That’s high self esteem. You already know how to do it, and you just assure yourself that you do. Low self esteem is when you know how to do it, and you tell yourself that you can’t. Delusional is the worst, you don’t know shit, and you tell yourself that you are the shit!
There are other things that I wanted to say but it will dwell far into the realm of being too racist and sexist (which I believe is just human nature to be like that, and we are just fucking hypocrites and don’t want to look like insensitive ass holes when we say it’s wrong… example, make fun of an asian dude and you get laughs, make fun of a black dude and everyone will jump on your case… anyway).
Bottom line (for women)… yes, if you are insanely gorgeous, have big knockers, a 2 inch waist, and a bubble butt… yeah, maybe it’s a good idea for you to be a gold digger… basically a prostitute with a nicer name. If you are fat, ugly, stupid… etc. and you are a gold digger? Oh… crap… you are … wow! LOOOOOOOOOOOOL…. I think of it like bodybuilding… you know the fat dude with no muscle wearing his thong and all oiled up on stage? Yeah, it’s like that person expecting to win! LOOOOOL… sometimes, he gets lucky, and he’s the only person competing in his weight class… so he wins! You get what I’m saying?



They are really fucking clueless…

Are they serious? Is this what it all comes down to? Bullshit and laziness? First they classify obesity as a disease, and then they say that exercise won’t cure it? if you don’t want to read the whole shit, here’s an abstract:
They’ve concluded that exercise is healthy, but it won’t help you lose weight. Your only hope to lose weight is through a high carb, low fat, low protein diet. How did they come up with this conclusion? They conducted a study that basically compares African American women in Chicago with women in Nigeria. The Chicago women weighed a helluva lot more than the Nigerian women when surprisingly the Nigerian women didn’t get a lot of exercise. What does that mean? AHA!!! It’s the diet!!! NO FUCKING SHIT, SHERLOCK!!! When you have both groups not moving, and one group is barely eating due to poverty and shit, and the other is pounding down fried chicken, waffles, watermelon, corn bread, and grape soda, who the fuck would you think would be fatter? Their rational for exercise not helping in losing weight? “the more you exercise, the more food you’ll eat due to hunger!” … wow!!! What a fucking revelation!!! Dumb asses… I swear… I will talk about related shit more in a bit


Study: Exercise Won't Cure Obesity


LiveScience StaffLiveScience.com Livescience Stafflivescience.com – Tue Jan 6, 12:06 pm ET


Physical activity has many proven benefits.
It strengthens bones and muscles, improves mental health and mood, lowers blood pressure, improves cholesterol levels and reduces the risk of cardiovascular disease, diabetes, breast cancer and colon cancer. Exercise is also good for your brain.
It may not be a cure-all for obesity, however.
Though better nutrition coupled with exercise has long been the favored prescription for losing weight and avoiding obesity, a new study suggests diet actually plays the key role.
Researchers from Loyola University Health System and other centers compared African American women in metropolitan Chicago with women in rural Nigeria. On average, the Chicago women weighed 184 pounds and the Nigerian women weighed 127 pounds.
Researchers had expected to find that the slimmer Nigerian women would be more physically active. To their surprise, they found no significant difference between the two groups in the amount of calories burned during physical activity.
"Decreased physical activity may not be the primary driver of the obesity epidemic," said Loyola nutritionist Amy Luke, a member of the study team.
Burn more, eat more
U.S. government guidelines state that each week, adults need at least 2 ½ hours of moderate aerobic activity (such as brisk walking) or 75 minutes of vigorous activity (such as jogging). Adults also should do muscle-strengthening activities, such as weight-lifting or sit-ups, at least twice a week.
The benefits to overall health are clear. Exercise has even been shown to improve kids' academic performance.
People burn more calories when they exercise. Thing is, they compensate by eating more, said Richard Cooper, co-author of the study and chairman of the Department of Preventive Medicine and Epidemiology.
"We would love to say that physical activity has a positive effect on weight control, but that does not appear to be the case," Cooper said.
Diet differences
Diet is a more likely explanation than physical activity expenditure for why Chicago women weigh more than Nigerian women, Luke said. She noted the Nigerian diet is high in fiber and carbohydrates and low in fat and animal protein. By contrast, the Chicago diet is 40 percent to 45 percent fat and high in processed foods.
More research seems to be needed, however, as the new finding conflicts with other studies. A study in the September issue of the journal Archives of Internal Medicine found that Old Order Amish people who had a gene related to obesity stayed thin nonetheless because they exercised a lot.
Yet results of the new study are similar to those of a 2007 study of men and women in Jamaica. Researchers from Loyola and other centers found there was no association between weight gain and calories burned during physical activity.
"Evidence is beginning to accumulate that dietary intake may be more important than energy expenditure level," Luke said. "Weight loss is not likely to happen without dietary restraint."
The results, announced in a statement from the university today, were published in the September 2008 issue of the journal Obesity.
Other centers involved in the study include University of Ibadan in Nigeria, Howard University, Johns Hopkins Bloomberg School of Public Health and University of Wisconsin.


Lies, Scandals, Bullshit Media… it’s all part of the bodybuilding and fitness industry


http://www.bodybuilding.com/fun/oprah_winfrey_weight_loss_solutions.htm

How many of you people believe this shit? Probably all of you. It’s not a coincidence that this piece of shit Jennifer Lee appeared not too long ago on the black whale’s show to promote her bullshit “mommy fitness” crap, then she starts promoting her own line of products and shit… now she’s the black whales personal trainer? And the 21 day detox diet that the black whale was on? Wasn’t that the greatest thing ever a couple of months ago? Now it’s the worst thing she ever did? What about her old trainer a few years back? Wasn’t he the greatest with the tried and true methods and his products that he promoted? And the one before? And the shit goes on and on…
Dumb asses should be able to connect the dots. Sadly, they can’t. There are things that I only mention to my wife, and sometimes to Bandar, about this stupid industry and the fuckers who promote it. I will not mention this shit over here because there are things that are better kept behind closed doors. There is a reason why I don’t “hang out” with the hardcore bodybuilding crowd. There is a reason why I stopped working with the IFBB pro who was training me. There is a reason why I only buy certain supplements and nothing else. There is a reason why I hate morons who start promoting their revolutionary ideas about diet and exercise and shit. There is a reason why I hate the medical community.
I’m not trying to sound like someone promoting a conspiracy theory or whatever. It’s no conspiracy, it’s just marketing 101… and they have the easiest, most naïve consumers ever.
I personally know 2 trainers who pay top amateurs some really good money to tell people that they train them, when they actually didn’t even do shit and have no knowledge whatsoever. One of them charges $1400 for a 12 week diet plan and an extra $650 just to tell you what to do the last 3 days before a contest. He promoted it like it’s some kind of secret method that he spent years developing and what not and screwed people over. In my case, the whole “cheap IFBB pro trainer” was just a set up to build the hype and ended with “you have reached a sticking point for the past 2 months because you are not using my product as your only protein source. Look at all the people I trained, they got phenomenal results by doing that… if you don’t use it, you’ll never progress”… that cheap training crap was going to cost me $580 per month just for my protein intake. No thank you. With this Jennifer Lee, it’s the same crap. Trying to trick people into thinking that she was fat all her life and she had had enough after her last baby and got in shape… just do a quick google search and research her past, will ya?
To be totally honest without exposing a lot of other disturbing shit… it’s all just a scam. They are using your fat ass to make a profit. This is if you’re into fitness and shit. If you want to be a bodybuilder… seriously, there is much more to it than you think or are being told. No one will ever tell you what their “secret” is, even if you pay them top dollar… why? When you get there, you’ll know.

Shit like this article on bodybuilding.com really piss me off. Jennifer Lee is a sponsored fitness competitor… by who? Yup… BSN… look at how many products there are on Oprah’s meal plan that are BSN products… check out what this bitch says at the bottom. “IT’S ESSENTIAL TO USE BSN LEAN DESSERT FOR MANY REASONS”!!!!??? she got so much exposure on Oprah’s show and she’s telling people that Oprah is using these products… what will 99.9999% of these people do? You know Oprah’s followers… if she told them to drink bull semen for breakfast, they would do it without thinking.
This is just a small example of the con artists that they truly are…
Most sponsored athletes don’t even use the products they promote although they get them for free. Why? Because they know the products suck ass and there are better, cheaper, and more effective products out there.
Just by looking at this bitch, I know what the fuck she uses… and trust me, it aint no fucking lean dessert or whatever.
There are many things that I really want to tell you, but it’s going to do me more harm than good… and it will only break your spirit if you believe this kind of shit.
Bottom line is…

Cheap ass protein powder
Multi vitamin
4-6 years of really hard and smart work (diet and training)

That’s all you need to be better than everyone else… After that, the diet doesn’t matter that much… the training will make all the difference in the world.

Current Progress

I basically had my ass handed to me

After training yesterday, I asked some of the "trainers" at the gym who had a lot of experience in competitions to give me a TRUTHFUL evaluation... and not the usual stupid crap of "yeah, you look great. awesome.. first place..." ... after i gave the mandatory poses, one of the trainers said: "do you want the truth, or do you want me to sugar coat it?" i just told him that i wanted brutal honesty (and yes, it was brutal)... he said:
"first of all, which weight class are you going to compete in?... 85 kg? to be honest, i thought you'd say 75 kg or even maybe 70 kg. your limbs are 'overdeveloped' compared to your torso, you lack thickness in your chest and your back. if you can bring those two areas up to par, you'd be hard to beat. it's too late now and that's what you should focus on in your next off season. being lean is just a matter of time and it won't fix any flaws. it'll just bring them out more."

What he said made me want to quit the competition, but at the same time it made me want to work twice as hard on bringing my weak parts up. He reached a whole new level of respect in my eyes by being the only person to give me an honest opinion (with experience). Of course, 2 minutes later, that respect got flushed down the drain by him trying to give me advice on how to bring my weak parts up to par. I wish he just didn't talk at all after his evaluation. he kept on regurgitating all the shit that's printed in flex magazine month after month. you know, the usual:
"when you train chest, use dumbbells and try to get a really good stretch on the negative, this will elongate the muscles and make it wider while working all your muscle fibers. use an inclined bench when you work with dumbbells so that you make your upper chest thicker. do 30 sets for legs to bring out the definition more. do more sit ups to get the most out of your ab definition. blah blah blah..."

The problem is that most people usually believe this crap... i knew that i'd get into a shit storm if i tried to debate the issue (this guy has more than 25 years of experience in the game... big no no to argue with a genetic freak who trains with genetic freaks when most of the shit they're doing won't work for the general public). what i wanted to say was:
"If fixing weak points was a reality, markus ruhl would've had good triceps, jay cutler would've had a dry lower back, dexter jackson would have calves, dennis wolf would have high bicep peaks, nasser al sonbaty would have had more back thickness... and so on. but let's face it, if the pros can't do it, we sure as hell can't. Especially if the pro has a lot of knowledge like Nasser al Sonbaty or Jay Cutler. Look at phil heath. jay cutler is training him and he got stronger in all the strong parts in his body, and his chest is still the same... narrow! and we're talking about a man who probably has the best genetics for bodybuilding in the world!"

ofcourse, saying that would only mean i would waste another hour of my time debating some more bullshit.

Anyway, my chest can never be a strong part... not even a normal part... it'll always be my weak part. my back used to be thicker, but i stopped deadlifting to stop my waist from reaching the 80" mark. Basically, fuck it! :)


I'm around 196 lbs at the moment, i'm as lean, or maybe a bit leaner than last year and i will post pictures this thursday or friday. i'm gonna be 8 weeks out on thursday, and i will start a new approach to make me look bigger and tighter. If my waist gets bigger (it involves a lot of food), i will just switch back to what i've been doing all along and keep at it. I sure hope this shit works...

Later