Advice on training intensity during my first AAS cycle

[Clark Cooper]

Uh what?

your organs feel weird when you eat..?

Yea unfortunately they do.. when I overindulge on fats, carbs proteins basically when I'm dirty bulking. I had symptoms of NAFL 1 month ago and I was taking creatine and bulking 3400 kcal per day but unfortunately a lot of it was fat and sugar, not most of it but a lot of it, it was kind of unavoidable: fried steaks, eggs, deserts, weight gainers, whole milk, condensed milk etc). It could also be from Creatine though as I read it affects liver. So I'm trying to clean bulk now every time reduced my saturated fat intake greatly and trying to compensate it by eating more complex carbs, casein+whey+chicken/beef meat.

Also I think I do actually eat more than 130 grams of protein now after all. I'd say it is like 170 grams on work out days. SO you think if I up my protein intake to > 230 grams per day, it will certainly make me grow?

 

[Test_Subject]

Yea unfortunately they do.. when I overindulge on fats, carbs proteins basically when I'm dirty bulking.

Let me introduce you to eye of round steak. The protein to fat ratio is fantastic.

It's not the tastiest cut, but you can make it pretty palatable with a good marinade. It's also cheap as hell. You can pick up an entire roast for less than the price of a tub of protein.

 

[Clark Cooper]

@Clark Cooper

If your organs can't handle 1g of protein per pound of lean mass..... Then AAS will probably kill you lol.

I'm on the road but I will send some stuff soon

No actually 1 g per pound is great for me! I think I might just stay at this sweet spot for now. Don't know if it is very necessary to go more than that for muscle growth though. Many people who have done PhD in sports nutrition and dietology say that any more than that and your body just not gonna utilise that protein.

 

[Mac11wildcat]

Symptoms of NAFL and your doc did? What?

 

[cochino]

Let me introduce you to eye of round steak. The protein to fat ratio is fantastic.

It's not the tastiest cut, but you can make it pretty palatable with a good marinade. It's also cheap as hell. You can pick up an entire roast for less than the price of a tub of protein.

Dip those puppies in some eggs, roll them in Italian bread crumbs and bake @450 degrees for 20 minutes.

 

[Human_backhoe]

Let me introduce you to eye of round steak. The protein to fat ratio is fantastic.

It's not the tastiest cut, but you can make it pretty palatable with a good marinade. It's also cheap as hell. You can pick up an entire roast for less than the price of a tub of protein.

Salt, Pepper, BBQ high heat until rare! They don't even get tough!

 

[cochino]

No actually 1 g per pound is great for me! I think I might just stay at this sweet spot for now. Don't know if it is very necessary to go more than that for muscle growth though. Many people who have done PhD in sports nutrition and dietology say that any more than that and your body just not gonna utilise that protein.

That is true if you're not enhanced and training natural without AAS. You can make gains with 1lb per lbm. With aas its different. When you're in an enhanced state the aas is asking your body "where is that fucking protein? I need to build muscle dammit. Where's those fucking carbs? I need to push some water in these fucking muscles." In other words you gotta eat when you are taking aas or its basically a waste.

 

[Michael Scally MD]

[OA] Schoenfeld BJ, Vigotsky AD, Grgic J, et al. Do the anatomical and physiological properties of a muscle determine its adaptive response to different loading protocols?. Physiol Rep. 2020;8(9):e14427. doi:10.14814/phy2.14427 Error - Cookies Turned Off

It has been proposed that superior muscle hypertrophy may be obtained by training muscles predominant in type I fibers with lighter loads and those predominant in type II fibers with heavier loads.

Purpose: To evaluate longitudinal changes in muscle strength and hypertrophy of the soleus (a predominantly slow-twitch muscle) and gastrocnemius (muscle with a similar composition of slow and fast-twitch fibers) when subjected to light (20-30 repetition maximum) and heavy (6-10 repetition maximum) load plantarflexion exercise.

Methods: The study employed a within-subject design whereby 26 untrained young men had their lower limbs randomized to perform plantarflexion with a low-load (LIGHT) and a high-load (HEAVY) for 8 weeks. Muscle thickness was estimated via B-mode ultrasound and maximal strength was determined by isometric dynamometry.

Results: Results showed that changes in muscle thickness were similar for the soleus and the gastrocnemius regardless of the magnitude of load used in training. Furthermore, each of the calf muscles demonstrated robust hypertrophy, with the lateral gastrocnemius showing greater gains compared to the medial gastrocnemius and soleus. Both HEAVY and LIGHT training programs elicited similar hypertrophic increases in the triceps surae. Finally, isometric strength increases were similar between loading conditions.

Conclusions: The triceps surae muscles respond robustly to regimented exercise and measures of muscle hypertrophy and isometric strength appear independent of muscle fiber type composition. Moreover, the study provides further evidence that low-load training is a viable strategy to increase hypertrophy in different human muscles, with hypertrophic increases similar to that observed using heavy loads.

 

[Michael Scally MD]

[OA] Morton RW, Colenso-Semple L, Phillips SM. Training for strength and hypertrophy: an evidence-based approach. Current Opinion in Physiology 2019;10:90-5. Training for strength and hypertrophy: an evidence-based approach - ScienceDirect

Highlights

• Changes in muscle mass and strength are mediated by the FITT principles.
• Frequency: more sessions per week may mediate (volume-dependent) muscle size.
• Intensity (effort): volitional fatigue and internal focus increase muscle size.
• Type: exercise selection and high loads mediate muscle strength.
• Time: performing more repetitions (volume) may mediate muscle size.
• Other variables (e.g. inter-set rest, time under tension) have little influence on outcomes.

Resistance exercise training (RET)-induced increases in voluntary 1RM strength are greater if the RET is performed with higher loads and replication (or close) of the strength test. In contrast, RET-induced muscular hypertrophy is primarily mediated by intensity of effort, which is achieved by performing RET to volitional fatigue and with an internal focus on contracting a muscle throughout the exercise range of motion.

In addition, RET-induced muscular hypertrophy is augmented by increasing training volume, but with diminishing returns. Other training variables such as volume-load, inter-set rest, and time under tension have negligible effects on RET-induced changes in muscle size or strength. We conclude that an uncomplicated, evidence-based approach to optimizing RET-induced changes in muscle size and strength follows the FITT principle: frequency, intensity (effort), type, and time.

 

[Clark Cooper]

Symptoms of NAFL and your doc did? What?

Yea I had liver pains for like three days and then suddenly a spider nevus appeared on my forehead after a big meal which looked super weird like a red long mark. My doc sent me to a blood test: liver enzymes, cholesterol etc. It turned out all normal. But needs to be noted the test happened about two weeks after I had symptoms as there was a queue. The next day after I had symptoms I threw away all the high fat foods and started eating clean/low fat.

 

[Mac11wildcat]

Since you’ve come to terms with eating like you wanna be bigger is trying to kill you i highly suggest forgetting about AAS...

 

[Clark Cooper]

Since you’ve come to terms with eating like you wanna be bigger is trying to kill you i highly suggest forgetting about AAS...

Nah I'm still gonna do them just gonna eat less fats and listen to my body I guess xD

 

[Human_backhoe]

Nah I'm still gonna do them just gonna eat less fats and listen to my body I guess xD

There are a LOT of threads in the nutrition section. A lot of us have had digestive issues. Many tips in there on how to eat clean and treat your organs well while cycling!

Just as a example I personally cut the rice and switched to barley. By adding high fiber foods it will slow the absorption of your protein while regulating blood sugar and making digestion easier. There was a time when I would immediately vomit after eating any animal proteins.

There is much discussion in that sub forum.

I strongly suggest reading a lot and getting diet dialed in before using AAS

 

[Villain]

Nah I'm still gonna do them just gonna eat less fats and listen to my body I guess xD

Why ask for advice then if your mind is already made up? You have knowledgeable people here and you basically tell them to sod off when they offer advice.

 

[Clark Cooper]

Aha! Here is also what I found by watching the aforementioned Mountaindog youtube video Natural vs Enhansed. He actually mentions that people who are on AAS their bodies are much more efficient at handling protein and nutrition. I am still natural hence maybe why my body is struggling to digest excessive amount of food.

 

[JoeBlob12]

Aha! Here is also what I found by watching the aforementioned Mountaindog youtube video Natural vs Enhansed. He actually mentions that people who are on AAS their bodies are much more efficient at handling protein and nutrition. I am still natural hence maybe why my body is struggling to digest excessive amount of food.

Dude, really?

 

[Clark Cooper]

Why ask for advice then if your mind is already made up? You have knowledgeable people here and you basically tell them to sod off when they offer advice.

I never told them to sod off oO

I am just determined to do my thing? Just because my nutrition was not on point and I can't eat a lot of fat does that mean I am not allowed to try AAS like millions of other guys (with much worse health conditions) did and it worked out for them.

 

[Villain]

I never told them to sod off oO

I am just determined to do my thing? Just because my nutrition was not on point and I can't eat a lot of fat does that mean I am not allowed to try AAS like millions of other guys (with much worse health conditions) did and it worked out for them.

Your actions and replies told them to sod off. When you ask for advice and then you say “I’m just going to do my thing” you have, in essence told them to sod off.

 

[Clark Cooper]

Your actions and replies told them to sod off. When you ask for advice and then you say “I’m just going to do my thing” you have, in essence told them to sod off.

Can you just not start an argument because that is not what my thread is for? Thanks dude. I am here just asking for some questions about nutrition and diet. And I respect Mac11wildcat comments greatly as well as his experience and even like his comments because they are all valuable. Just because I said no does not make me a bad guy and because I am determined to do my thing does not mean I do not value someones advise Thanks.

 

[Stretchnuts4u2]

I never told them to sod off oO

I am just determined to do my thing? Just because my nutrition was not on point and I can't eat a lot of fat does that mean I am not allowed to try AAS like millions of other guys (with much worse health conditions) did and it worked out for them.

You might want to rethink this. Your hard head is showing. By all means though stab your self with a rig and when you get nowhere but side effects we’ll be here.