learned the hard way

-confusing fat and water with real,pure muscle size for too long.wasted too much time with this delusional mindset.as outlined in this book, theres a time frame for bulking, but other than , theres no need to ever go over 8% for gains.the gains above that will be mostly fat and water, youll find out when you diet down again and weigh yourself.if you think one can gain mmore than few lbs pure muscle per year,then you need urgent reality check.

-“you grow outside the gym”-have enough rest.

This mantra I fell for and was the biggest mistake ever.

I was avoiding moving around too much and laying around in my fat and bloat, thinking its neeed to preserve my non existent size haha.it went so far, id keep sex with my girl short and after climax,id walk with imagine lat syndrome to the kitchen and pop couple dianabol and have protein

shake,thought I must make up for the sperm loss

What the fuck does the grow outside gym sentence wanna tell us?enough rest?

Enough rest is, if you sleep every night,that’s all the rest one needs, when youre awake,nature meant you to be active, doing stuff.does this make sense from evolutionary point of view?:-) Enough rest is simply getting sleep and not partying from Friday night on rec drugs until Monday morning.so yeah no need to become a asocial hermit permafatso who sits at home awaiting his next scheduled meal ghostwritten in some fraudulent fitness mag, being afraid if he misses that his mass will wither away.

Think about this, if this were the case, thisd be too much effort to bother, wouldn’t it.

Quite the oppsite it should be, be active,don’t think about the next meal,eat when hungry,not when some clock says so.the Neanderthals didn’t have watches either.

If the growth-thatll come from peds anway-doesn’t happen during sleep,andneither in thegym, what makes you think itll happen while you sit there with ils,daydreaming of looking jacked, awaiting your next anabolic window meal?

And yes, train as much as possible,the best schedule imo is 1 bodypart a day,its far superior to any other split programm.you simply do thebodypart that feels best that day,instead of following a schedule.and go every day until you feel the true overtraining setting in, wich can be avoided or delayed if you train lighter half the time and less sets to failure.

-pre and postworkout meals:

Extremely retarded things to do.yo tell me-not the supposed,but the ones you’ve felt-the “benefits”

from those you’ve had.did they make you bigger?stronger?leaner?fuck did they,or you wouldn’t be reading this.a pre workout shake will not add to your bench, stronger bench lift don’t mean bigger muscle, and bench is overrated for chest anyway.see,it’s a chain of false beliefs,its hard to put in words how retarded this concept is.

I tell you what those meals did, these so hard advertised(always be alert when something is

pushed)meals THWARTED the best time and opportunity for fatloss.over long time.every single time you’ve payed moneys for a useless shake or “protein”bar(is rather choklat bar btw), you destroyed fatlos environment.thatll contribute up to easy 10lbs of pure lard on your body over time.

Bet you felt trendy and hardcore doing that, it happened to me too

Training fasted and awaiting for 1-2hrs ,or longer,is the absolute most superior fatloss tool, and I don’t care what any science study says about how something else works on twinks who do 1 set each bodypart “trainings”.nothing compares.science says theres no afterburn effect from training, galeniko and no one say there is.how can there not be, the body has to rebuild fibers after training and replentish glycogen or lose fat afterwards,as direct effect from training.we have a “huge”

bbuilder in our gym as clerk who wanted once to sell me a postworkout protainbar,bc I apparently

“needed it”, I told him to have it himself, hes so fat it wouldn’t matter anyway for him.

-eating every 2-3 hrs or 4 hrs, keeping anabolic state mantra.

Some say this keeps blod glucose constant.i say,yeahj, constantly too high.with that,comes constant insulin release, you don’t want insulin when dieting.

Very dumb to follow this, body will permanently release insulin, yes even if its only protein meals,that’s how the body works.

It dawned on me when I increased meal frequency to 4 hours,in fear to lose size haha, and realized im getting leaner than usual that way.the obvious followup thing was, to try to have even bigger gaps between meals, and these days I simply wait for as long as I can stand it,it’s the best way as far fatloss is concerned.

If you wanna “grow” and don’t believe me, and want stick to the “rules”,feel free to do so.the anabolic state, bw, comes from….uhhhh..anabolics

And the claim that it comes from insulin, yeah, true, but is it desireable?

-receptor saturation:

Instead of training and eating right, upping the dosage.fatal error.being impatient, very bad idea, will cause chain reaction of bad things.dont do it,use minimum amounts over long times.if you don’t have good physique after 1 year on 500mg test weekly dieted down, seek other hobby, youre lacking several things if that’s the case.upping dosage at this point will only lead to agony and self

humiliation.if that didn’t work, nothing will.restart from scratch, or do something else, become philosof, or haircutter.

-not interpreting body signals right,resp,properly

Socalled reefed when I felt flat, very dumb.flatness happens randomly and even more often when permabulking,I swear you will feel full and jacked at all times when dieting hard and already lean, believe me on this.you need much less calories than you think.you think those few lbs of muscle and 3omin a day lifting weights make the huge difference?thats not very bright thinking,mate.guess what the twink soccer player who goes out clubbing needs more food than you need.generaly, if youre shitting during dieting, youre eating too much.you can laugh about this, but essentialy,its true.1 shit a week is good judging benchmark.homos will shit more often for they rectum is circumstantialy bit ,you know, loose.:-)

No need to count calories,its literaly better to listen to hunger, befriend him and watch your shit

And misinterpretation of lethargy!try going to the gym when you originaly felt like shit(esp on gear!)and seemingly lethargic,I had some of the best sessions on such days.lethargy is not to be confused with overtraining.steroids, big meals,heat,low cals,many things may lead to feeling lethargic.i bet the lethargy would suddenly be gone if someone pointed a gun at you,right?see what I mean?

-trainign “heavy” instead of focussing on form

This id actually classify as biggest personal error.in your bulk year, bit cheating on form is ok,but never ever make it a habbit.if you don’t learn to hold muscle amnd hefty contraction every rep, full rom,sek other hobby, youll be just swinging weights and destroying your joints.become a barber instead, it better for some people to engage in less dangerous,potentially harmful hobbies.

Pros form sometimes looks sloppy, but believe me, they know what they doing.

Besides if you don’t concentrate fully every rep every set, always full rom, your limiting yourself from best results.

-again:taking too much gear:

This was another error.yeah it was fun times, but taking too much will just invite side effects like shit invites flies, like watermelon invites black people

And the huge and most hefty crash when coming off or even on just lower dosage, is pre

programmed.coming of 2 gramms down to 1 or 500mg weekly, youll feel like being natural again.

The hugest step in this is from natural to hrt doses, this is the most remarkable difference, after that, for me, anything over 500mg week I get diminishing results and more sides.

Only ever take as little as needed.dont play the mass game, stay somewhere on the level that hrt will give you above natural,and call it a day.this way you will keep firm,small waist and need less mass to look impressive.accept the limits, even gear users have limits, huge doses will burn you out and what you gonna do?permanenetly increase dosage?this don’t work.a natty should accept that after 1 year leanrining and bulking, he should for rest of life concentrate on staying lean, that’s the best he can do.a sane steroid user will alternate between off,or always on on low dosage and be happy with the 20-30lbs of PURE muscle he gets over natural state.dont be greedy, more doesn’t mean always better.those who go high dosage often soon disappear and to be never heard of again until you meet themcouple years later being humongously fat or walking toothpicks.and they often the ones who yell “all drugs” this guy must be taking shitloads and secret drug etc.just bc that was their approach ,doesn’t make it biblical canon.

Steroids give best results long term on low to moderate dosage period.

-stacking, cycling,believeing receptor saturation:

Just because you don’t grow anymore doesn’t mean your receptors are saturated.steroids always work,lol.

And yeah instead of stacking peds, just find 1 or2 you tolerate good enough and run that long term.thats all any gymrat will ever need.those short term bursts on winstrol and such aren’t worth it.

And cycling on and off, don’t do that.

Look, you go on, own test production gets shut down and needs time,long time, to recover, you stay on say test e for 3 months, this stuff takes 2weeks to work fully, and 10 weeks later you go off?

Youll be left with no test in system, own production shut down, and too much estrogen in blood.

Thatll be some shit 2-3 months.then you go on again, inject peds into a body flooded with estrogen and own test production hasn’t even full y recovered yet, you shutting that down again.

Etc,see why this pattern is stupid?

See how the false belive of receptor saturation makes this even more stupid?

Just philosoph less, youre not plato or Socrates, shut up, train, eat, and run the same stuff all year.same dosage, no experiments.

Galeniko-noone approved

Chapter 14:bulking-beginners

Bulking is an outdated and obsolete practice which will simply make you fat, bloated and look like a mess.theres no need to do this, dieting from this state will extremely hard, and the longer you engage in this, the more youll develop the mentality that dieting will make you lose muscle.

Our maintenance plan is the perfect “bulking” plan, itll work once youre shredded, its basically a short frequency bulk-cut programme, youl learn in the diet chapter why it’s the best way for gains.

Now!if you are complete beginner,you should just eat whatever you want with only emphasis on increased protein intake 1 gramm per lbs of bodyweight is a good standard rule for this.just eat the daily protein and fill upwith whatever else you like and can down for the first year, and train, learn to train properly.there are some videos of the authors and there’ll be more for educational purposes on training, can be useful for newcomers.maybe ill do a tutorial.

Do not be impatient, do not take any steroids at thins point.dont even think about using them yet, don’t assume arrogantly that you can just skip this important first year of learning and bulking, its actually the best time in life as far eating goes,lol.

You can or may go on steroids and this diet straight away, but will have worse results long

term.usualy the guys who start training with steroids from the getgo are the ones who soon give up forever and then proceed to walk earth as bitchtittes estrogen pools of self pity and misery.telling everyone how bigger guys must be on tons of drugs etc.

You know the type.

Now, after a year of this, or if you honestly already did this and know how to eat and train correctly, no matter if you look like shit, THEN you can consider steroid use.

If you start them, follow the rather sane and conservative approach from this book, don’t listen to people who tell you about cycles and high dosages.theyre dealers most likely,after your money.

When you start peds, after this year, you can still try to get bit bigger and max out on hrt, this may take a year btw, and then diet, or you may just do the diet right away, up to you.

But building some more strength at this point for 1 year on steroids while eating cleaner than before is no bad idea, this will reward you with a solid foundation which wont all go away,ever.itll be always there,or back in no time

However, no later than after 1 year on first 1 year cycle, its urgent time for first cutting diet.

So you see, you can go natural with no base into the diet, you can do natural1 year bulk then diet natural, you can do 1 year natty,then ped dieting,or 1year natty,1year ped foundation build,then diet, its all up to you, whaterver path, youll be lean after this anyway.

Youll be somewhat bigger if you do the total 2 years, which are great fun btw, eating mindlessly for good purpose etc.

Itll also benfit you in the way that youll be able to grow into shape in no time, the one with no foundation wont be so fortunate to pull this off.they will, but later on.after diet and a while on our

“maintenance” programme, which is actualy the perfect conservbative bulking way imo.

In this time youll build base strength(so later on it don’t matter anymore, but its good to have)mass, learn to flex properly, don’t be a smartass and think this can be ignored,this is rather hard thing to learn.its what makes the difference between jacked guy and non progressing one.

Its not a necessary step, but its an advantage.

After this, groth and strength increase will be kinda limited, but there’ll be tima and lace to eat tasty food,as explained in the maintenance chapter.

Galeniko-noone approved

Chapter 15:the difference between