New pics.

[DANIEL8]

200 - 300

lol thats for beta phaggots

you are a beta phaggot, phaggot

keep being a skinny phaggot I dont care lol

lol. are you 12 bro? your come-backs are about as good as kid in intermediate.

[JOSEF RAKICH]

Bro serious question it seems to me that you can eat whatever you want and stay near ripped if not perpetually lean as f*ck,you say you don't do cardio and have recently had two weeks off eating shit food and apparently lots of it yet in that photo you are fucking near contest condition all you would need to do would be to crisp up a little by dehydrating,If I eat llike that I can gain 10kg in two weeks?

Knowing your calories and macros, anyon can eat anything if they hit there correct macronutrient breakdown of protein, carbs and fats and its in there calorie requirements. Donuts dont automatically make you fat.

[Tinguerilla]

Bro serious question it seems to me that you can eat whatever you want and stay near ripped if not perpetually lean as f*ck,you say you don't do cardio and have recently had two weeks off eating shit food and apparently lots of it yet in that photo you are fucking near contest condition all you would need to do would be to crisp up a little by dehydrating,If I eat llike that I can gain 10kg in two weeks?

Knowing your calories and macros, anyon can eat anything if they hit there correct macronutrient breakdown of protein, carbs and fats and its in there calorie requirements. Donuts dont automatically make you fat.

Just like Jenny Craig/Weight watchers point system.

[Reaper47]

All this macro bullshit is ancient history to me Mike mentzer was eating cake days before competing back in the 1970s what I find hard to believe is that you honestly say that you only eat what fits your macros all the time,Too get down too your level of lean I will be fighting hunger 24/7 and having too eat boiled breast,etc any deviation from this ie McDonald's or whatever would usually result in binges leading to major setbacks in the cutting process.I suppose I am just jealous because I have to fight really hard to lose BF but I guess its harder for guys like you to gain mass and hold muscle so its always a tradeoff.Ta.

[Shutupandsquat]

How is it harder for him to hold muscle? He does no cardio, and he's eating enough so there's nothing to make him go catabolic.

I think you're just jealous because you're an idiot and don't know how to achieve the same physique. I agree it could be hard for him to gain muscle, but you're the only one mentioning him holding muscle.

Also, there were f*ck loads of people who had better conditioning than Mike Mentzer, so not really that great of an example. (not saying he wasn't good)

[tomsammce]

It does work, but I find I have more energy in the gym getting my macros from real foods.

Good for body composition as far and weight gain/loss goes but for optimal performance it's no good. Oats are much better than gummy bears for sports performance.

Personal prefernce and opinion based on my personal experiences from both ways.

[thatwaslight]

ITT people forget how religious JR is with his diet

[Mike Zero]

It does work, but I find I have more energy in the gym getting my macros from real foods.

Good for body composition as far and weight gain/loss goes but for optimal performance it's no good. Oats are much better than gummy bears for sports performance.

Personal prefernce and opinion based on my personal experiences from both ways.

This! And let's not forget that your performance in the gym influences your body composition.

[Diab0lic]

mmmmmm... gummy bears......

[JOSEF RAKICH]

It does work, but I find I have more energy in the gym getting my macros from real foods.

Good for body composition as far and weight gain/loss goes but for optimal performance it's no good. Oats are much better than gummy bears for sports performance.

Personal prefernce and opinion based on my personal experiences from both ways.

This.

[Dinahlady]

What I dont understand about IIFYM is how people know the macros of the fast food. Is it listed somewhere? or do you just guestimate.

On 150-200p/90c/40f I reckon if I did it all I'd be able to eat in a day would be like a bigmac and a couple of pieces of fried chicken then the rest would have to be like low fat protein or shakes, I'd be so hungry...

Also just read this posted by poliquin in an article about gastrointestinal health and estrogen:

Poor gastrointestinal health can inhibit excretion of unwanted estrogen from the body and promote its reabsorption. A healthy gut with dietary fiber in the form lignan, such as flaxseeds, can bind to estrogen in the digestive tract so that it will be excreted from the body. Dietary fiber also reduces the amount of an enzyme (called B-glucouronidase) that uncouples or breaks apart bound estrogen that is on its way out of the body. When the estrogen breaks free in the large intestine, it re-enters circulation and is not removed from the body. This is a bad situation.

The solution is to eat adequate fiber and include lignans in the diet, including flax, leafy greens, and bran (oat, rye, barley—if you’re not gluten-free). A probiotic is essential because it will increase the “good bacteria” in the gut and support neurotransmitter function.

But I guess if you're on gear this has no relevance :pfft: (general statement)

But if you're natty could be an argument against IIFYM?

and I guess if you're doing everything else right like supping with all the right vitamins and stuff then it might not have such a big effect.

Heres the rest of the article:

http://www.charlespoliquin.com/Articles ... Load_.aspx

(I know some of it is trying to push his supps but the extract I took didn't seem to be)

[bang_bang]

Pretty sure there's more than 40g of fat in a big mac alone. I think they list nutritional information on their websites. I didn't eat any of that kinda crap when I was cutting but there was the odd day I'd fit a chocolate bar in.

[thatwaslight]

Macros are listed on packaging at maccas and info for KFC is in store and website.

[Shutupandsquat]

Macros are listed on packaging at maccas and info for KFC is in store and website.

40g fat, 50g trans fats. With MacDonalds, it's possibru!

[greemah]

I eat clean all through the week but use IIFYM in the weekends so I can eat out or get some "bad" foods etc. Allows me to live normally while still keeping my bodybuilding diet.

On 150-200p/90c/40f I reckon if I did it all I'd be able to eat in a day would be like a bigmac and a couple of pieces of fried chicken then the rest would have to be like low fat protein or shakes, I'd be so hungry...

Yes IIFYM is much easier when you are eating extra calories, because when cutting on low calories clean foods tend to be a higher amount of food volume so you feel fuller

[icecream]

I follow a few IIFYM blogs and they're not eating big macs or anything too shitty.. seems to be a poptart pre training or icecream post training.

Also dinahlady, without reading your post properly, IIFYM isn't about eating crap to fill your macros, it's about filling your macros with clean food, and whatevers left you can have something 'dirty'.. So I highly doubt you would see results eating fried chicken and a big mac with protein shakes..

[bang_bang]

I follow a few IIFYM blogs and they're not eating big macs or anything too shitty.. seems to be a poptart pre training or icecream post training.

Also dinahlady, without reading your post properly, IIFYM isn't about eating crap to fill your macros, it's about filling your macros with clean food, and whatevers left you can have something 'dirty'.. So I highly doubt you would see results eating fried chicken and a big mac with protein shakes..

Lol do you even iffym?

There is no clean or dirty foods... Only their nutritional values. If fried chicken, a big mac and protein shakes fits your macros you'll see results no different than if u ate the equivelent in tuna, olive oil and oats...

If it fits your macros- eat that shit

[icecream]

Nup.

Ok I read a bit more about it - yeah it says fill your macros with whatever you want, BUT try to get the majority from whole foods.. then whatevers left can be the things you want that may not have the micronutrients needed to maintain overall health. Which is basically what I said but I used 'clean' and 'dirty', and IIFYM'ers do not like those words :naughty: my bad.

[bang_bang]

Pretty sure we were discussing results i.e changes in body composition not overall health. I could also argue you can meet your micro nutrient needs with a good multi vitamin. I'm not saying eating crap food everyday iifym is ideal or optimal for performance but it could be done.

/thread

[icecream]

OKAY BRAH 8)

[hhhh1]

while i dont see why iifym wouldnt work on an energy deficit for fat loss (duh, youre on a deficit), i disagree with the idea that nutrient timing is irrelevant when trying to gain muscle. if you really beleive IIFYM you are ignoring the effects of insulin and other processes going on within the body which are dependent on timing of specific macronutrients/macronutrient types

[bang_bang]

Guess I'm not a fulltime iifym phag cos I don't believe nutrient timing is completely irrelevant. I try to have majority of carbs before training, majority of fats in the evening and protein every 3 hours etc

[Vader69]

while i dont see why iifym wouldnt work on an energy deficit for fat loss (duh, youre on a deficit), i disagree with the idea that nutrient timing is irrelevant when trying to gain muscle. if you really beleive IIFYM you are ignoring the effects of insulin and other processes going on within the body which are dependent on timing of specific macronutrients/macronutrient types

yer and why is it the guys who say that are all skinny phaggots

hipster phaggots

[startinfromscratch]

while i dont see why iifym wouldnt work on an energy deficit for fat loss (duh, youre on a deficit), i disagree with the idea that nutrient timing is irrelevant when trying to gain muscle. if you really beleive IIFYM you are ignoring the effects of insulin and other processes going on within the body which are dependent on timing of specific macronutrients/macronutrient types

yer and why it the guys who say that are all skinny phaggots

hipster phaggots

repped.

[PeterDolan]

Haha your photos continue to be very homo...

Regardless, good physique, fairly balanced from what we see and you show.

Has your training changed much in the last year or 2?