The Official Gym & Fitness Thread

Do you recommend the bro split? I'm trying to get lean and big. Any suggestions on gnc supps would be great too!

 

Poor newbies coming in to this thread for the first time don’t know what they’re in for

 

Well, not exactly what I expected to hear this morning. She said my “test levels were off.” Then said “do you take any test supplements? Injectables maybe?”

You can look at me and if you know my lift numbers, you know that’s a big negative.

So basically my total T was high, SBHG was high, but my free test was low. So even though I have plenty SBHG to bind to, And plenty of total test, I’m not getting enough of it into my bloodstream. Retesting it along with the other hormones to see if I’m making too much Of anything else to counteract the test I’m making.

As far as cholesterol goes, good cholesterol was great, but bad cholesterol was real bad. I eat a ton of red meat and eat eggs every morning. She didn’t even recommend medicine, just said to eat leaner meats for a while and see what happens.

 

Brand new TW account named Trav? I'm not convinced it isn't just @Travish325 bored and in disguise.

 

My first thought, too...

 

Apparently he lifts more than one ID can handle.

 

What are the numbers? People throw out arbitrary adjectives instead of factual numbers and scales. Total T is useless. Free T is all that matters. She/you are right that High SHBG should be binding to your free T, but it's not.

What was your E2?

Cholesterol is a thing in the past. We use data from 100 years ago with no new education or studies on Cholesterol. My LDL is constantly, and has been, for 5+ years, over 150. Sometimes 200. My HDL is always low (sub 70). It's fucking meaningless. Those numbers don't tell me a fucking thing. Cholesterol is particles, it's the size of the particle that matters, and we don't test for that. https://www.diagnosisdiet.com/full-article/cholesterol

 

A Dr, whose first pass isn't to drug you up and send you on your way? Better hold onto that one.

 

https://www.youtube.com/channel/UCoLNk-4LAYsbfsQwjFWG2gQ


Lots of good info on this channel, they debunk a lot of myths and bro science associated with TRT/HRT if you are interested.

 

I don’t see E2 on this test. They took another sample for a more complete test this time. Originally I just threw in the Test check to see what the numbers were.

Total T is 696 ng/dL
SHBG is 61.4 mmol/L
Free test is 94 pg/mL (1.35%)

 

Lmao

 

That's a low free test number?? The "scale" I've always seen is between 9.3 to 26.5 pg/mL

 

I saw the other Trav's as well. Safe to say def a different person.

 

Post your specs bro! We need nudes

 

The scale I use is 46-226, which if his scale is the same, it's a hint low

 

Damn where is that scale lol all my results always have the 9.3-26.5 referenced

 

Also a great example of why total T is useless. It's hardly over the range, yet my free T is 3x the range.

 

The "Bro Split" If i remember is Back/Bi's, Chest/Tri's, etc correct?
From a programming stand point there isn't really any secret here. Look crossfitters get jacked doing a ton of different movements at relatively low weights and not always the best technique. Powerlifters same deal, basic compound lifts with low volume high intensity. Traditional body building is compounds followed by single joint movements usually close to failure.
I say all this to point out mostly all training will work, especially for beginners, to some degree. So my recommendation is to do what you like that gets you results, for now, until you advance to a stage of training that needs more directive. Heres what to consider: 1)Progressive Overload 2)Metabolite Damage 3)Fatigue Management

Progressive Overload- You should be able to either add a few reps (1-2) from the previous week or increase weight slightly (2.5-5lbs) or add 1 additional set to the work you did the previous week. This requires you keep a log book and to keep exercies/movements the same week to week for at least a month at a time. If every training session your picking new shit in new orders you have no idea what works and what doesn't.
Metabolite Damage- Bascially do you get a pump in the muscle group you are targeting? If you do a heavy set of 2 on bench, is there really any pump there? But, if you do a drop set of cable flies and you tits are going to pop its a safe bet you've done enough to cause some serious growth.
Fatigue Management- If you aren't eating and sleeping enough you can bet you arent maximizing your growing potential. If you are so sore from Legs on Monday that on Friday you can't beat your work from the week before than you have probably over reached and need to allow for more recovery.

"Lean and Big" -
Lean tends to mean less body fat in my world. Big means mass. You can't get massive and stay shredded year round. anyone who says you can is lying. to put on maximum muscle you will always add some body fat. the goal is to keep it to a minimum. For the average person if you clean up your diet and continue to train and progress your training. you'll add muscle while dropping body fat. from there you can further define your goal. Example: for next year I plan to push to 240 body weight without allowing myself to go over 15ish% bodyfat.

Supps-
1)Stay the hell out of GNC unless you are going to get the cheapest version of Creatine they offer. Creatine is probably the most researched sport supplement. no need to get any fancy type or worry with loading etc. its cheap as shit and works on a basic level. none of that super human, retain massive amounts of water bs.
2) After Creatine, the next supplement thats proven to work isnt a sport supplement at all. Its caffeine. Any source will work, if calories are an issue stick to black coffee.
3) Intra workout Carbs if you train over an hour and lose alot of water. Nothing fancy here. Gatorade marketed it the best back in the day, i use a couple teaspoons of country time lemonade in a Nalgene of water. Your just giving your body quick carbs to burn and restore muscle glycogen.


I'd encourage you to look at the science and watch a few of the body part guide on youtube from Renaissance Periodization. If you want more explanation hit it. i can talk training all day

 

I asked for nudes, damnit!

 

Fuck yeah i hear ya, I've got a shoulder issue on flat bench, long arms, and small pecs compared. So poverity bench gang here. 285lbs
OHP is 225