The Galeniko-noone Method

Chapters overview

-chapter before the chapters 1 introduction

2 doing away with dieting and training myths-broscience 3 pointing out flaws of other diets

4 steroids, hgh, and other drugs 5 training-strenght

6 the liars of the business 7 for women

8 supplements

9 tricks to keep the hunger away 10 the diet itself

11 steroids and other drugs side effects 12 the maintaining

13 errors, learned the hard way 14 bulking-beginners

15 difference between hunger and apetite 16 the saying “its all drugs”

17 genetics

18 general fatsoness of society 19 naturalos

20 personal trainers 21 cardio

22 difference between natty and ped athletes 23 bulking-permabulkers

24 faq+additions 25 “size”

26 training protocol 27 foods

28 shootouts and contact

Chapter before the chapters

This book is dedicated to the many misled, delusionals and the truly interested in dieting, training, the bodybuilding lifestyle.

I first want to thank all the great people who made this book happen, like first and foremost, myself, haha, and no one.

Ok, seriously many thanks to the co author and true friend and brother in iron(no homo,no tbombs) “no one”, it was essential to have 2 or more people experiencing and sharing the success of this method, even the 2 of us for long time had fears of maybe withering away with this approach, until we found a workable way.

Ron, the owner of getbig.com and its forum, the one and only place in this business which allows full freedom of speech with no moderator interventions , this is what makes getbig , getbig.

Ofc this policy leads to many loudmouths and idots having their say, but that is the price and can be turned into something entertaining.thanks ron for giving us a platform to spread our

“propaganda”

The whole getbig community, even the idiots, damn, every one has once said something valueable or funny there, so no hard feelings.specific shout outs later on at the end of the book.

Legal disclaimer:we don’t take any responsibility for other peoples actions, everyone knows PEDS are harmful and all that, the media told us so.

Disclaimer for start of book

We are not science guys. We are do it guys, if you are looking for a text book explanation, based on or in 'science', for the effects that take place within the course of this system you'll be sorely disappointed.

The truth is we cannot explain using 'science' a lot of the things that occur on this diet. Some things we can, some things we cant. We can offer speculation, summation, and assumptions based in logic, but to pin point the 'whys' of why this system works using widely acknowledged 'truths' is not possible, for the simple reason that we just don?t know why, and for the second reason that 'truths' are woefully inadequate in explaining what happens here.

that?s being said, I am not a 'why' guy. I am a results guy. If im getting results the 'why 'for me is far removed and secondary to the practical application that bears a desired outcome.

If our lack of scientific explanations do not suit you, I urge pick up something by lyle mcdonald or any other number of the educated science guys out there, as you'll

find this program strictly lacking in such scope. If you want results, and a reasonable explanation for them, to the best of our ability, then read on. :)

Copyright belongs to “no one”and “galeniko” the 2 authors of this book

@publishing companies:we refuse any negotiations,we want no less than a murcielage each upfront

Galeniko+no one approved

chapter 1: introduction

for most people, by the time they read this, theres no need for any introduction, I have made myself notoriously known as the guy who came down from being quite the disgusting fatso swine with bigger waist than chest, to the character known as “galeniko”.

The name galeniko comes from, well, that’s not hard to figure out,is it

The guy who satyed at5-7% bodyfat for 3 years straight and counting.And with some decent size to that.

So, one might argue, whats so special about getting lean, its been done before blabla.

Well, no shit, “columbo”, its been done before, by few, and its seemingly never maintainable, and its often ever only done by use of fatburning drugs like thyroid hormones(if you wanna risk frying your thyroid forever, go ahead, but youll still ned to diet anyway), efedrina,clenbutrelol,and some nutcases even go as far as using DNP.

-one interesting thing about the dnp,whoever claimed use of it online,and posted usage protocols like some guru,NONE of these clowns have posted before and after pics, none to my knowledge.i cant remember anything impressive.

-all the drugs in the world will not replace a diet,you can take that to the bank.tren will not melt off fat etc.its not like I haven’t tried, but in 15 years of this “sport” I haven’t found anything that could replace dieting.because no such thing exists.

-it comes down to will, consiostency and diet.many suckers think efedrina and co make such a brutal difference,like 1000cals a day, but they don’t, they don’t even come remotely close.

-here you will get presented-on a silverplate-the way how to get shredded and stay like that, while getting away with loads of junkfood for maintenance,if thts your dietary preference.and yes, ofc it works on everyone.

-this is also the fastest possible way to shed of the beta male chub off of yourselves.lets cut the bs, nobody wants diet for long time,the want results yesterday.

-lets be honest,if one isn’t very lean and trains,they will look like a pile of garbage,like some hillbilly red cheeked fatso who just recently joined a gym

-more on all this in the dedicated dietary chapters, allow me to get through with my introduction first.

I am white, and have-from building perspective-a few structural flaws, bit flat shoulders, long torso, long legs, ive worked with what I as handed by nature and got the best out of it.my point is, I have pretty average genetics, started as skinny fat kid.

And hellno im not going to tell you fairy tales how im some lifelong natural lifter, haha, these kind of liars will be mentioned later on in this book, don’t worry.and addressed properly.

Im far from lifetime natural, but lets do step by step.

Somewhere at age 16 or so, it was the era when peter andre,that little homo, had his popularity peak.it then doubtlessly dawned on me that many women dig that look.

Arnolds and stallones physiques seemed outsid of the humanly achieveable to me, but peter andre was ok goal for a start, with outlook on something like van damme body for later on.

So first thing I got myself that ridiculous peter andre haircut haha(just like some fatso women first get hair done and develop superstar attitude, but only to never become one),a gym membership, and like a retard I delusionaly did too many situps to count, always the goal of the chiselled sixpack in mind, full focus.

In retrospective,im glad I didn’t break my spine or something back then

I had no idea whatsoever about diet,I just ate what mother put on table,and thus, looked like garbage,that fat on the stomach just didn’t seem to go away,despite situps.

Think dj181,just fatter, that’s what I looked like.

There was no internet back then,fuck,I didn’t even know peds existed.i had the saddening naïve perspective which is common with the many blind naturals out there who think it just takes more time for them.

So I “trained”in that beginners fitness temple,with some basic,random results.ofc at that age, frends etc, wed go out every weekend, pumping up our “Guns” in the club toilets and hahaha show off our (piss poor)”results-gains”.but that 1 spanish guy,I didn’t see him for a while, 2months or so,he had my build before(ie fuck all muscle)and now suddenly he had some dbol bloat in face and arms,but as

ive never seen anything like that in person before,it left me deeply impressed.one could say”shut down”

I wanted that too and asked the guy what the hell he was eating,meaning his diet.he said those rosa dbol things,man.the rest, as they say, is history.

Got started, read all the mags like a gulibel sucker,followed every broscience “advice” I could pick up and predictably ended up looking like a total turd.the women in the clubs would point fingers and literaly scream”dbol face”(I still was bit proud of that, I thought it cant just be the face, they sure also seen the brutl muscle I amssed,haha you see the permabulker mentality was already taking over there).i seen pic of flex weehler in MMI drinking raisin juice from a gallon canister,so I drank a gallon of that trash daily too,it borders a wonder that I didn’t turn all kinds of diabetic there

So I went through that phase in life where id drink water and soak my training towel in water before stepping on the scale, haha.i too believed that getting shredded was just a matter of switching to socalled cutting steroids and couple weeks of diet cleanup, while being up to 20% at 270lbs

permafatso.yes the ppl who had no clue would say im “big”,but the mirror and ppl who knew better said otherwise.i remember one guy”yo,gal,you gained again” I was like”yeah man,2lbs more”and him”fat and water,haha”.he was right,and while I believe theres a place and time for bit bulking,I overdid it,and thus, wasted much time.

I did all the steroids in raw amounts, I tried some of the diets recommended in mags,book, but never seemed able to hit sub 9%, until I just disregarded all diets and just starved myself with similar system I use today.see it has nothing todo with neither age,or fatburning drugs,back theni used clenbutrolo (with body temp measure protocols haha),efedrina, t3,the whole lot, with poorer results than today.

Ive taken breaks from training,at times for years, and the fatleniko pic is the result of that.actualy at one point I was thinkingim done forever with any kind of lifting,thought I been places and seen it all blabla, any excuse was right.worst thing, I actualy thought I still look kinda ok,until!-and this is what drives me-atholidays in spain,one day I felt my back feelsmassive and askedmy ex gf to take a pic from behind.i even flexed my lats slightly(to not make it obvious haha).then when I saw the pic I realized that ive drifted into delusions about my look(permafatso syndrome.chronic),my v taper on the pic was actually INVERTED ,I was as shocked as I was disguted about myself.

On that very day I went to the gym and trained legs,my first training in 4years.used a whooping 80lbs for squats,yes that’s counting the bar too, and my legs felt like theyd break in various places.so I put 1 ampoula of the magical hrt stuff into my obese glutes,using extra long needle to make sure it goes through all the fat,and some 2 months of harsh dieting later,I was already in the single digits

bodyfat.

Ive gotten down to 6% soon and maintained that for non stop 3 years,sometimes even leaner,at max maybe 8% when off gear,and grew into shreddedness fast after being off.

I believe fiercly that this will work for anyone,f they follow the protocols.neither me nor “Noone” are gentic prodigys or 1 hit wonders.

So how come the ideafor this book?

Obviously many ppl online and irl ask me how,what,which,when to do what etc,and often theyr just some wankers who want do some chitchat, which im not interested in, repeating everything all the time gets tiresome and old.so having a the galeniko-noone bible at the ready is very useful, no much talking heres the book take it or leave it.many youngsters just wont haveit, they think im not

tellingthem everything, that there must besuper secret trick or shenanigan, but there aren’t tricks,its just amassed knowledge over the years of how a body reacts to what.

So no one and myself have held close to competition level bodyfat year round

nonstop,andgottenmore shredded than many competitors(who look like shitallyear cept 1 month or so leading toa show)ever become.and faster than they did.

Furthermore,withno fatburners,no efedrina,no diuretics,not3,no cardio, the fatburners would actualy be counterproductive for this diet,causing people to waste away, many get flat and catabolic on t3 and efedrina mix.

I was osting for fun and entertainment for years on getbig forums,got to know “no one” we at first didn’t getalong all too well haha, but eventually found we agree on most everything, and are experiencing the very same things on this diet,including the maintenance.

And both are different bodytypes,and different peds somewhat, so it IS the diet that’s so good. The results and pics speak for themselves.one day on getbig.com a now monumental thread was started by the most honourable member “calfzilla” “galeniko please share your nutritional strategy” after the word on the internet spread that theres some random guy whos always shredded.

Google “galeniko nutrition” itll be there.its frankly and modestly the best and most valueable building thread on the internet,and has its hilarious pages.very informative.theres pics and videos, everything.

So afgter this thread grew and the questions flooded in, no one and me decided to write down everything we know, down on paper and to share it with whos interested.and not entirely

broke.haha.to offer alternative to all the bs diets out there by twinks who don’t even train and were spread for too long andindoctrinated into gullible fools minds.

We have no contracts to abide by, we have no shame to admit ped use, we have no fear of thegovt swat team kicking in our multimillion mansions doors haha, theres no hidden agenda behind this, we truly believe weve found a revolutionary way to fastest possible fatloss,while not losing muscle,and the maintenance of that condition,with quite leniency on the diet.

In the mentioned thread , top competitors were proven wrong and SHUT DOWN

,they had emotional meltdowns, they claimed up and down and would bet their steroid shrunk balls that this cannot work and one would wither away.but no one and myself have smashed all doubts out of the universe with no option to fly back.with pics, videos,updates and proven this

Here we share something priceless(but not free of charge)in a way more valueable than having a badass car, a baddass ripped physique for as long the advice is followed.nobdoy can just walk into a dealership and buy such a physique.

Everyone knows the jealousy such looks get.and the admiration.and amount of pussy.so, lets go;-)

Chapter 2:doing away with diet and

training myths

-overtraining:

Is not when you been bingedrinking on weekends,that’s you doing dumb things.overtraining is generally overrated and promoted to advertise useless supplements as solution to the

“problem”example “rest more and eat this and that brand of protein powder,blabla”.overtraining will not occur for oed athletes unless they train 20 days in a row,run a severe caloric deficit AND are already very low on bodyfat.just because you lift 5lbs less on bench than previous session doesn’t mean youre overtrained.overtraining is a process which slowly creeps in,is easily avoided and fixed anyway.naturals, yes, for them it can become a reality quick.

“pct”, “natural test levels wont recover”: Ofc it will and if it doesn’t, so what. -“the brain needs carbs to work!”

No, Einstein, it needs glucose and can generate that by other means than metabolising carbs. -“metabolism slowdown”or metabolic damage:

Haha are you serious,jst because you lay down the fork sooner in the diet and aren’t engaging in gluttony all the time doesn’t mean your metabolism will slow down, you obese clown.the leaner you get the more efficient it becomes,actually, but how would you know.metabolic rate has everything to do with activity levels and how much muscle you carry, not with how much you eat, or religious 3hr eating patterns.

And if youre so afraid of slowdown, you can just re-kickstart it, by the just as ridiculous statement that a reffeed cheat meal(the fatsos first choice)will just fix that, right?next.

-“aspartame causes insulin release”:

No it doesn’t.have a look at studys, or try it on yourself with the diabetics tools.i did both.aspartame on its own doesn’t cause insulin release.it was also developed for diabetics,what does that tell you? -“getting stronger progressievely”:

You’re a (wannabe)bodybuilder, strength is not so important.what strength you build in first 2 years(1natural bulk+1on gear,thatll be pretty much it and more than enough.you don’t wanna look like powerlifter fat swine,do you.and surely you prefer muscle over shot joints andbeing an invalid by age 30.

-“fat turning into muscle and vice versa”:

If this needs pointing out to you as myth, youre a semi mongoloid.open a scientific book once in a while.the source of this urban legend is permafatsos who stop training(why bother)but keep their eating habbits.this person will go from fatso straight to diabetes city obese level.

“natural,it just takes longer”,”natural muscle lasts longer” Yeah right, next-lifetime-longer.

Youll learn in this book why this claim is ridiculous.itll wither away just as fast as steroid gains,if you stop dieting and training.infact the steroid guy will often look better for longer if they both stop at same time, before they both end up looking like dierrhea eventually.

-“anabolic window”:

Anabolics make you anabolic, not windows.this will be addressed kinda in depth later on.dont fall for this scam, read the book as ifit s gospel and thank us later.

-confusing muscle pump with high blood pressure:

This happens to salt and sugar loaded permafatsos all the time, they feel full and stuff, when its just their elevated blood pressure and the waterfalls of subcutane water pressing against their pig-pink skin.

-“higher reps for cuts”:

“cut” the bullshit buddy, cuts come from low bodyfat and nothing else.theres a training chapter in this book, it should be an eye opener,should open your water clogged eyelids,no doubt

-“schedule your meals”:

Why?who you think you are?obama?eat only when hungry, youll know everything about eating for shreddedness when youre through this book.

-“you need a healthy breakfast”:

Your body doesn’t have a clock in it,why schedule ANY meal at all?do you schedule gasoline refuelling for the car?not having breakfast has great benefits,one being fatloss,better trainings on empty stomach,yes you read that right,try fasted trainings,it’s the best way hands down to lose bodyfat,imo, most important.from experience.nothing creates a better fatloss environment than training starved.

Also if theres less blood in the stomach doing digesting work, itll be ready to be used in the muscle,isn’t that kinda the prupose of training?this was explained to me by a doctor, for what its worth.

I found it to be true,try it, eat yourself full and go train, and train fully fasted.give both ways a couplke trys and see whats better for fatloss.some ppl will say they need the energy, but the food needs 10 hours roughly until the energy is ready for use in the muscles, and youre going to burn some 300 calories in a weightlifting workout, do you know whats 300 calories?

In general, if you want to become and stay ripped,learn to eat by hunger not by schedule,or by some clock.dont be a dumbass.

-“eat big to get big”:

Do not.youll just get fat.so,if youre past your bulking time, just don’t.eat the right amount of necessary foods.see your diet as like gasoline for a car, don’t think of yourself as some French metrosexual “food-haute quisine connaiseur”

“bodybuilders”,much like society in general, are overfed pigs,and it shows.

The galeniko-noone book will explain to you the twilight zone and will show you why,when and how you will get away with plenty of junk food and stay ripped .dont ever eat mindlessly,don’t behave like a dumb animal.be smart and ripped instead.

-“only 30gramms of protein per meal”:

Hellno, what gonna happen if you eat all at once?will you explode?anyone believing this doesn’t know how digestion and metabolism work.do you know how long it takes the body to digest meat?educate yourself on that,it takes very long.

It don’t matter if you do it like Sergio Olivia who ate one big meal a day, or 10 small ones as long it’s the same total food.i tend to say the less meals the better.will explain later why.

-“calorie is calorie”:

No shit , inspector culombo,a calorie is a calorie?a car is a car, a homo is a queer and a sucker will be a sucker.

Whats new?

Well, while for the non working out skinnyfat twink who overdid beinge drinking lately and has ganed some love handles, just eating less he will lose some weight, but keep the love handles using calorie is calorie diet.or people beyond help might lose some weight onthis, but for bodybuilding this is not any good in bodybuilding.we want to keep the muscle while losing the fat.

Why a calorie isn’t just a calorie as far its use goes, here, very simple,theyre metabolized differently.duuh.different macros release more or less (substantional amounts)insulin.

You know what insulin presence in bloodstream means?fatloss comes to a halt or is very much reduced.i hope this helps.

If you still somehow believe this diet could work for you, well, haha, give it a try, millions average joes who work out in fitness temples do this, they train and just eat whatever they want and stay about maintenance level.check them out how they look.lol.really, do try this “diet” for yourself.and see.some can only learn by the way of mistakes, some will only believe a hot oven is hot when they burnt themselves.

-“just holding a bit water”:

Well, the water always comes with fat,unless very lean, so don’t delude yourself,and will only go away by dieting, reducing salt for a day or some bs like that wont make any worthwile difference.it don’t matter anyway both water and fat under the skin make you look like waterbaloon filled with shit.

-“different bodytypes meso endo ecto morf”:

-stop with the excuses youa re what you are.the metabolic rates from these alleged bodytypes are all within 10%.only difference is structure(this includes stomach size)and how much one eats and moves around.forget about bodytypes, talk less,train more, learn to lay down the fork , you wont die of starvation if you don’t have the whole 3lbs spaghetti every day.

And the socall ectomorphs, give me a break, put these twinks on 5k cals diet for 2 weeks and see how ectomorph they are.theyll gain fat.

Make the best out of you, that’s effectively all you can do. -“muscle shape, genetics, insertions, structure”:

These are all given factors and cant be changed.period.you can only become bigger,or leaner and muscle will then look different.it don’t matter what angle your feet for legpress,your quads gonna look the same in the end.scott curls wont give you biceps like larry scotts.and genetics do matter, pes aren’t the great equalizer of everything.however, even hrt dose is a huge difference to natural, much more than doubling the dosage of some cycle would be.the step from natty to just hrt is enourmous.

-“pre and postworkout meals”:

Don’t be overly enthusiastic about these, it’s a scam to sell you protein supplements bar and powders with sugar in it for post workout.you think a pre workout meal does you good?yes?ok then have 2 pizzas before workout and see how that goes.then have a workout on empty stomach and see how that goes.this should make sense to you, if not, I see a permafatso destiny heading towards

you.you burn like 300 cals in a weightlifting workout,this includes the social typing into you ifone writing to your boyfriend in what restarant you gonna have dinner.

A meal takes roughly 10 hours to be metablozied and absorbed until that energy is available, cept for sugar only meals but those kill fatloss and make for unstable bloodsugar levels, youre not a

marathon runner, nor a sumo.

Same goes for your post workout meal, you can “visualize” how it enters your muscle all you want and daydream about that, but that don’t mean its happening.

-“muscle loss”:

Have you ever broke a bone and had it unmoveable for a while?did the bodypart lose muscle overnight?

This muscle loss balony was indoctrinated into the fatsos minds.ppl so afraid to lose something they never had in the first place.its like the 30 year old virgin being afraid Sandra bulldog whom he never met beyond jacking one off to her on tv, him being afraid their affair might come to an end.

feeling smaller in clothes,losing half inch arm size on diet, this isn’t muscle loss.do you think your fat and waterbloof take up no space?haha.they take upmost space, look at bodyfat and muscle on ann opened corpse.also being “weaker” in the gym is no sign of muscle loss, just like being stronger is not a sign of muscle gain.could be all fat and water lubricating the joints and help you to lift more, while fuck allmuscle was gained.and ofc,this works same the other way around.

And if they somehow get lost, how would that be?do they grow feet and walk away?the srgument that too little calories intake can cause muscle loss,oh brother, wouldn’t they just get back if the cals are increased again?see where im going?jesus wept!have you heard of the Minnesota study?they tested men on low calories,no training and not enough protein at all, lets not even mention steroids.theyd only losemuscle if they didn’t eat anything for 3 days in a row and were under 5% bodyfat.so how would a guy who trains, gets enough protein and takes steroids,lose muscle?are you out of your mind?try to actually lose muscle those factors given,it wont work.

Stop training, yeah that ll cause muscle loss, stop dieting properly, that too, lowering the steroid dosage or going off,thatll have that effect too, and dying.naturals going under 6% may lose some bit muscle,keyword may.get that parmafatso thinking out of your head.and also don’t say you have to build up some more size first before diet, for after diet youll look exactly the same.if it was so easy everyone would be shredded.

Chapter 3:pointing out flaws of other

diets

There is a reason why conventional 'pre contest diets' fall so miserably short in comparison to this system.

Do conventional pre contest diets work? Of course they work, but they are tremendously

inefficient. In many aspects, not just from a 'length of time' point of view, but in that they do not allow the body to utilise properly the nutrients it gets, or efficiently (your going to see this word a lot by the way- efficiency- it is one of the cornerstones of this system) the anabolic compounds used to hold onto lean tissue during this time. Curious? Thought you would be. Read on.

First of all, what Gal and I have discovered is that in a severe deficit, for some reason- and I say for some reason as we don’t know why- we are 'do it' guys, not 'science' guys- the body becomes remarkably adept at taking what little nutrients we give it (ie protein) and utilising it as efficiently as possible. We think the body does NOT recognsie protein as just a calorie, or unit of energy, but specifically knows it is to be used for lean tissue maintenance and repair and partitions it as such. So much so that you may actually gain lean tissue thru the course of this system. Impossible, given everything we've been taught, but true. This also gos a long way to explain why im finding it so hard to over train on this system. Im hitting each body part up to 3 times in 8-9 days and am still growing and feel great. The key is to listen to your body and back off when you feel that lethargy setting in. we'll tell you how to recognise and off set this later in the book.

What else makes them tremendously inefficient? Well, we can get into contest shape in half the time of other diets. How? Well at its base, when you run a 8-12k cal deficit a week, which you should be doing, you HAVE to lose weight. Its that simple. What we've done is made it tolerable, and designed a system that keeps your body burning off fat even when you hit sub 5's when even the best pre contest diets fall short- Gal walks around leaner every day than most pros do on the day of. Without gh and fat burners and t3. that’s should tell you something as to the power of the system.

What else? Typical diets give you too many calories, then ask you to do an hour of cardio a day to burn them off. Does this make sense to you? Why not let your body use its own fat for fuel, stay off the elpitical or treadmill and enjoy life? Lets all diet on 2k cal a day, give our body cals it does not need, do an hour a day of cardio to burn off those cals, and do it all over a period of 12-16 weeks. Sounds pretty ridiculous when I put it to you like that, doesn’t it? But that’s what everyone does.

Finally, well not finally- cause as we go one you'll see how this system rips apart whats 'common knowledge' in the dieting/ competing world. but to end this 'where diets fall short' chapter, they make for inefficient use of the anabolics that you use to preserve lean tissue. You can literally keep as much lean tissue, if not create more using less anabolics over a shorter period of time. We'll tell you how. Sounds impossible I know. Cause its not 'supposed to happen'.

-why the diet sin the mags are no good:

You will find diets of competitors and professionals in the mags, with claims like 300-400gramms carbs a day for dieting.well first off, those diet plans are ghostwritten aka pulled out of the authors backsides.

Secondly they don’t mention the drugs(while praising the supplements haha),for example somepros do have carbs in their diets, but they don’t need it for energy and well feeling, they have them because their insulin use requires them to do so.

This is just one example, simply regard the magazine diets as comedy,that’s what they are. -the “diets” in the lifestyle mags shouldn’t even be honoured with mention, for theyre extremely stupid, its like the authors taking the piss who will come up with the most retarded claims, but we will go as far and mention them only to dismiss them all by default, for clarification sake.do not bother with any of those “pure grapefruit “diets, or any fashionable “detox” trends.

Or vegan.

-the diets with cheat days:

Ever wondered why those don’t really work?youll know why when you’ve read through this book.they do get ppl to 10%,after long time,but at that point they typicaly come to a halt, you hit a plateau and wonder why.heres why, a whole cheat day is simply too much,after 1 big meal of

junkfoods,the body will be flooded with insulin,that the next meal of junk will all be stored as fat.one meals of same calories like whole cheat day doesn’t do the same damage, more on that in the diet chapter.

The more fat one has the more damage cheat days will do, the body is ruthless in this aspect,it don’t care how fat you are with enough bad food youll get fatter and fatter,its an open scale, just have a look on American streets.cheat day is just another term for lack of willpower and discipline”ill hold through but only look forward to the cheat meal”.this is no good mindset.cheat meals have their place and time where you get away with them and where theyre needed, thatll be explained later on in this book.

If you do the math,it takes about 3 days to clear that food and be where you been previously bodyfat wise,and 3 days after that youre supposed to do such “refill” again?how does that not halt fatloss progress?

-2000calorie “diets”,aka, slightly under maintenance.nobody can calculate your maintenance,the best tool is to judge by hunger, all those calculations are unnesecary,ppl will look at you like you some retard.no day is the same, and the maintenance-fatloss change don’t happen at an exact caloris number,it’s a grey border zone.long time in permanent deficit yeah thatll work, or short time

in extreme deficit.for brutal fatloss and to keep going when In single digit bodyfat levels, you have to take extreme measueres, you have to be clearly under maintenance, by good margin.the body likes to stay in homoestasis, ie, always trying to be the same or get back to what its naturaly, forget all calculations.you don’t eat unless hungry.always.thats the one measurement you always always have to follow, if you don’t,forget about the whole thing.thewhole book will be useless for you.

Now if you add cheatmeals to such diet or cheat days, doesn’t need an Einstein reincarnation to figure out why this doesn’t work.

-anythin layn nortern says is basically excrement leaving his filth and semen filled loudmouth.just because he puts on intellectual kinda glasses doesn’t make him the jack of all trades.

I don’t care if hes natural or not, I don’t care how he explains his gyno, he looks like garbage either way, he looks like absolute shit 11 months out of a year.the guys form on squats is how you do a good morning, look at his followers , just don’t bother with him.

He looks like shit and therefore can only teach you how to do the same.

If your neighbour buys crocodile as pet,starts meth for fun,and jumps off a clif, doesn’t mean you gotta do that too.

-profesional bbuilders diets:

Don’t event try those, I did for you, haaha,spare yourselves the failure and hassles.

These guys have humongous active muscle mass on them, unlike you.theyre also more active than you think.they will often train twice a day with weight at an intensity level you cant even

fathom(yeha might look sloppy, but don’t be naïve to assume so)and do something crazy like 2 hours cardio a day.theyre also on every drug imagineable,resp, affordable.

Troy alves diets on 2000cals a day, Arnold and company dieted on 1000cals a day, what does that tell you?you think you need more cals than Arnold?

-ok to say it bluntly, this “no one-galeniko” diet is the absolute goldstandard for fastest fatloss period.all the other approaches are flawed, when it comes to fatloss,and by the end,to get all shredded, youll have to do something like this anyway.theres no way around this, nobody claimed its gonna be a picknick in a sunny park, but itll be easier than the classical diets out there.theres success stories, the pics of no one and me speak for themselves, it works on everyone I know who does it,too,including women.look up the best dieting thread online(our modesty know no

limits),google “galeniko nutrition getbig” and see the results even from others, videos and pics.every doubter was shut down muscle didn’t go anywhere,they didn’t get lost.

Take it or leave it,this is revolutionary.thank us later. Galeniko-none approved

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Check the manufacturer;-) Steroids….

Everyone accosiates steroids with big muscle.there is something to that.

Almost everyone thinks steroids will give everyone and particularly themselves big muscle, if they only bothered or tried to take them.if you belong to these ppl, congratulations, you are a 100% mentaly mongoiloid,over-the –brofer retard.

-steroids give thebest benefits if other factors are given too.on their own,they will do nothing but maybe give you a case of acne and bloaty face.

The above mentioned factors are training and diet and to a degree, rest.

That’s right,most people don’t have any idea what theyre doing in the gym, mere presence in gym don’t mean youre training, “personal trainers” are guys who paid for a weekend zourse and now have a title and theorize what training schedule is “best”(on gear, basically anything will work more or less anyway).lok upthe training chapter for this matter.

Ok, what do steroids do?

-they increase blood volume, ie, better pumps -they tremendously accelerate recovery -the do optimaize metabolism

-they make you stronger

They prevent muscle loss during hefty and severe caloric deficits,I find this to be their most valueable attribute.

-make you shredded.thats what dieting does, no matterwhich steroid you use.

-magically blow you up in no time(yes,fat and water maybe, but pure muscle, good luck)

-make you a pr if you only took enough of them(and no, even if you took enough of other drugs,that still makes you a nothing,youre a pro when youre a pro.very easy).

Ok, all in al, steroids will get you ripped on such a diet,I have proven that, test e is my exclusive ped of choice, not your typically acknowledged “cutting drug”.until now.it might very well be the best one,actually.

Either way, its widely known what steroids do and don’t,its also described in other chapters here.no need to go indepth about them,but few things have to be said.

Some ppl see a shredded physique and will say that must be the result of trenbologne.or how tren supposedly burnsfat.how it’s a cutting drug.

Your diet will decide wheter you get cut or not, the steroid on itself wont.

All the way down to 6% nobody really needs anything but test, andeven lower than that can all be done with test.this doesn’t mean otherdrugs aren’t any good btw,but some really only make a slight diffenence when at 6% orlower.

Any steroid on shit diet will rather be punishment than anything else.first off the people on tren often tendto be on a diet, that’s why theyre lean,duh.tren can also be used as “Bulk”

drug.understand?all steroids cvan be used for cutting or bulking, the difference is much smaller than ppl generaly think it is.

But there are ,have been and always will be ppl who get shredded on typical alleged bulking drugs, the Arnold era guy certainly did so.i did so.zyzz did so(albeit with every other drug available haha).look, even anadrol and test cypwill not make you watery if the diet is clean most of the time AND the dosage has to be moderate to low, or all bets are off.

On the other hand, even the tren-winstrol combo of bloodwork parameters death will make you bloofy if the diet is shit.

This should undermine andmake clear to the last guy out there the importance of good dieting. And yes, steroids do work at their very best at low bofyfat levels on drastic caloric restriction diet, as long the factor of enough protein is a given.this is where they really shine,imo

Bulking anyone can do with bit gear(those who bulk on huge doses are kinda stupid, it’s a longterm recipe for failure)and loads off foods, but where steroids give their full advantage is during hard dieting.

The pumps will still be borderline or over the line painfull, recovery mindboggingly fast,and they “programm” the body to use the little food it gets in a most amazing, remarkable efficient way, almost scary.

Hgh:vastly overrated by retards who wish this is the magic solution for them,the easy way.but this doesn’t mean its useless.if one is strict on everything, it has good benefits.a pro told me

once”someone whos not so good 220lbs, will be a better 220lbs on gh”.i have very limited experience with gh, I see it as expensive fatburner which causes slight water retention and is benficary to joints, and admittedly,everyone whos typicaly chubby guy who had problems with dieting and getting shredded got their leanest ever on gh.if it bc motivation, makebelieve placebo or the gh, I don’t know.noone will tell you more on it, newcomers certainly don’t “need” it and its up to each individual to decide if the wants to give it a try or not.

I think its of best benefits for recreational, experienced lifters, but don’t delude yourself it could a vicne goodrum into a monster

Additionaly, hgh makes ppl sleepy, lethargic, make syou “fuller”,causes water retention(musntnt be a bad thing),up to 4ius daily seems ok for who can afford it and those doses don’t seem to cause extended guts.some pros swear it causes injection spot reduction.pharma or Chinese gh, typicaly you get what you pay for.from what I heard, but all local markets differ.

Fatburners:ephedrine,t3,clen etc:

Yes they work, but not to the degree that naïve suckers think.they are good help for competitors in last couple weeks if they done everything right and possible anyway.they wont let you get away with eating a pizza on topof diet every day.by far they wont.how I know I tried.:-)

You cant be on fatburners forever, espt3 and efedrina.this book is ofr long term results, steer clear away from promised fast fixes to problems.

Fatburtners on this diet aren’t just not needed, theyre infact counterproductive and could cause severe flattening out and actually,muscle loss.think about it, you take t3 or and efedrina,so what now?want flatten out or get away with eating 200cals more a day,if that?thought about the rebound effect when coming off?also this leads to the lazy mindset of “the drugs will do all”.they will not.

Insulin,:

Seems to be the new thing for brutal gains.has no place in this diet, as if you take insulin, you must eat carbs, or you die,very simple.also accosiated generaly with the pregnant turtle shell belyy so often seen on building stages.this is the wrong book for any insulin advice other than id stay away from it,its for diabetics,leave it to them.if you wanna be a pro, and think size over anything,including health, this might be the wrong book.

Igf:

Nofucking idea.lol.

Overall, if we cant develop good enough physiques with what the guys in the 80s had, that kinda sad and pathetic isn’t it.

Ok lets move on to the steroids,ill cover the most popular ones, the not produced peds or unavailables mustn’t be mentioned imo.

Ok testosterone,imo any gymrat will never need anything but test e or cyp for maintenance or bulk or even diet, and maybe propionate for cutting, all else is kinda cosmetic change purpose when 6% and leaner.

Listen very closely, nobody in the world needs anything else than test e to get to 6% bodyfat.using other steroids for diet will only have marginal difference as far fatloss speed is

considered.meanwhile, there will be some unexpected benefots to this.

Some people use nothing else right till competition day,I get competition lean on just that, and stayed few weeks out from contest conditioning for 3 years in a row,its well documented with pics, getbig community knows, this has led to thelegendary status

Look, if youre over 12%, for building standards, youre plain and simply an obese fat fuck, theres no way to sugarcoat this.you look like shit at 12%,if you only want slightly visible abs or something go buy a fhm magazine and read that.

Now as ive said test e or cyp is good enough easy for getting down to 6%dont be a jackass and take tren if youre at 10%+.spare the non estrogen convertibles for when at sub 6%, this is where theyre useful and can make a cosmetic difference.theyre not required even there, but useful.

Test e will always keep you full,always guarantee for hefty pumps and will make you hold only minimal water if diet is clean and dosage low to moderate, just enough water to give you extra elastic feel and strength and spares the joints just nicely.these effects are non existant on something like winstrol.

You wont get that stringy,thin look on test e, but always voluminous, full and vascular,just on the verge of overspilling with subcutane water, that’s just about perfect.

And it has few side effects, in compare to non estrogen convertibles.if any at all.

And you will have good, healthy sex drive at any time,which cant be said for other steroids. What do you think why testosterone has become number 1 in the legal market use? -Orals in general:

If one is gonna use orals,I suggest only to use them for few hours before workout as a training booster.theyre liver toxic(so are injectables btw),use them wisely.if you run injectables as base, you don’t need orals on non training days.thatd be a bit like using gear without actualy training.:) Best oral for strength is halotestin hands down bare none, not sure if its still available, but if you can get ahold of legit ones, pop a couple of them before workout just for the fun of it;-)

If youre also under 6% already,it gives a dramatic grainy dry look and it somehow acts on the nervous system, most everyone says the can”flex”harder on it.

No one will add more stuff on steroids in general, I have tried everything, but I find long term simple test is the best multipurpose stuff, very versatile.

Whats more important than saying balonies about which steroid allegedly does what,is this: If youre over 8% or so, your body is an estrogen birth giving cesspool, if you wanna do gear,get lean and stay lean, the gear will work BETTER AT LOWER DOSES! On higher bodyfat%, gear is simply less effective.youll know what I mean when you been to the twilight zone, living at 5%.i would never go over 8% on gear.never.if you wanna be over 8%, be natural,and get back on gear when youre ready,dedicated and willing to diet.you will just look terrible if 10% on gear, have all kinds of sides, youll have high bloodpressure often, and suffer water retention.

Furthermore, if anyone advices you to take high dosages, beware, either his gear is shit, hes a dealer or affilitated to one.a newcomer will need 1 year to max out on hrt doses, even 250mg test + 30mg dbol a day is too much for newcomer.or 500mg test weekly, that way to much for a newcomer. -so again, this cant be repeated often enough,if you wanna be fatter than 10%, spare yourself the blama, the hassle, the self humiliation,and the sides effects youre inviting by being a fatso on gear.wanting to be 10% on gear is testimony of utter and disgusting lack of willpower.btw if youre 15,or 20% and on gear but are dieting hard, that’s ok.keep in mind for some reason high test dosages hindr fatloss, sometimes less is more.and more don’t get you faster anywhere. If you load a donkey with too much baggage he wont go faster.

Either way,after this book youll know how to regrow into shape,all up to you.

Surely youre asking yourselves how to estimate bodyfat levels,or how to measure them.the most useful method is the bodyfat caliper, use the 7point or 9point measure method,theyre more accurate.women add 25% to the result bc of their fatso tits and humongous backsides.

The caliper mightnot be 100% accurate, but its within 1% esy,if you measure honestly and don’t cheat on yourself.its the best tool to log progress.ofc, ultimately itll be the mirror.numbers and measurement of arms etc don’t mean nothing if you see a turd in the mirror.

Ok, so as previously mentioned my ped of choice is test e,it keeps me full,aggressive,no sides and I can get striated all over on it.everyone can.diet has to bit cleaner than on other peds,but this keeps you from cheating, for the payback is hefty if you cheat, a huge cheat can lead to up to 10lbs water gain overnight.that alone is a good reason to not cheat mindlessly.

This steroid can be used all the way down into the 4% range,I believe it’s the absolute best at keeping you full.i never had any similar success on the typical cutting drugs.the cutting drugs have huge drawbacks if you ask me, dry joint lead to less power and injury proneness, less estrogen leads to tiredness and lethargy and so on.in cumulation, test e is actually superior,if one can do an

extreme diet.test e wouldn’t be so good choice on higher calorie diet.it helps training harder while suffering less sides, and this alone makes it very good muscle preserver in diet.

This goes against all “popular” broscience beliefs, but after this book youll know the real “value” of those socalled popular broscience bs beliefs.

I got more shredded with this ped than most competitors, and with no fatburner, no diuretics, no water trickery,the phletore of meds those walking pharmacys need to get into good shape and condition for few weeks every year or 2, only to blow up into fatness in no time afterwards, with no cut in sight.

I prefer it over tren bc tren gives me sides which I don’t suffer from on test, I prefer the enanthate ester to propionate and other alleged cutting drugs beause it keeps me so full even at 4% bodyfat, on this diet it works flawlessly and precisely because of the diet, theres a synergetic effect of the 2. And I don’t like to injectmyself every day, therefore,itll be eneantathe for me.but ofc yall are free to use whatever you like.but why don’t give it a try with nothing but this until 6%?

Ok, now, from 6% to the dead end,somewhere in the 4%s,is where different peds will make a visible difference.

Masteron,winny, tren, will give grainy,polished but rather flat look.and those nonestrogen convertibles are no good for cholesterol levels, for lack of catastrophical term. And one day, you have to come off of them, so itd be a temporary look, but surely youre looking for something to maintain year round without getting sick.i prefer theenanthate test look and FEEL, test e will,when lean, convert just bit into estrogen,just the right amount, estrogen is essential for recovery and good bloddwork values.ever tried letro?this is how you feel without estrogen!like total shit, tired, weak and lethargic.

So in conclusion, for this to work on test e, low dose and clean diet are MANDATORY.on high doses this wouldntwork so well.THIS is why I tell people to be OFF GEAR before entering this diet,to beable to benefit from low test magic.

If you come from 1gramm weekly bulk into the diet, youll need like 1,5 to 2 gramms to hold on to the muscle, and thatll lead to too many water issues , ie wont work well.

You don’t need high doses ever, you only need high enough doses, run only ever as much as minimaly required.

So yeah,most superioir results will be if you come clean into the diet and shock the body with it, the test will do its job at preventing muscle loss while helping you to go through the diet in various useful ways.no volume loss except for glycogen depletion flatness which happen on all diets btw, from the beginning to the end.and the diet will be short bc it works so fast,I sincerely believe long diet drain you out mentaly and most will stop for lack of fast enough results.

Now how fast does test e work,or any steroid?it works from the second on when you’ve

injected,smoothly and evenly.2 days later is peak concentration with more rapid decline than people believe, yet theres still a huge accumulation effect,the longer you stay on.after some months250 weekly becomes equal to 500mg weekly;-) this is not the case with short esters,I consider this a benefit, you can control water retention by injection frequencys, typicaly after 10 days of no shot, subcutane water starts fgoing away very fast.experiment a bit with it,its interesting.

So you see, while it can be said just take any ped to get to 6%,the whole success rate depends more than anything starting clean-off gear into the diet and in this low calorie diet, my ped of choice.

So I wonteven address the other steroids,as ive said,everyone can get there on just test e,and can switch to propionate towards the end,if he wants the more stringy graniy look.

Can also mindlessly be used forever,while masteron,winny and trenoften come with harsh sides and you have to come off of them eventually.

Trenenanthateand equipoise deservehonorary mention,theyre great peds for this protocol too, even on their own.

Theres really no need to address other drugs as far im concerned, but no one will add his views on those.i personaly don’t trust ugls here,its rather a local thing, so I just get my test from the doc with script and that’s it, this kinda minimizes the choice,but you see, the diet is more important than the drug.

When Gal and I set out to write this book, we were going to be 100% truthful, no bullshit, no gimmicks, no lies. You your about to see right here us hold to that promise. And how is that you ask? Cause in my usual no bullshit way, I am going to offer my own opinions on anabolics usage while dieting, what compounds to take for certain looks, and the value of others, and you'll see that not everything I say completely parallels what Gal is saying, in fact we disagree on a point or two, and I GLAD we don?t necessarily agree on all points. And why? Cause it only reinforces the strength of this system, cause in the end it isnt the drugs that?s responsible for the magic that happens, its the diet, or else wouldn?t we be in 100% agreement on our compounds of choice? ;)

Let me begin by saying if your thinking im going to give you some kind of magic anabolic key here that?s going to melt fat off you, and let you be lazy and undedicated, just stop reading now, go load up 10-20iu of gh and keep eating 2-3k cal a day, take forever to get to sub5, and then enjoy your rebound, son. Your wasting your time here. What I will do, however, is tell you how to get certain 'looks' out of these tools- and that?s all they should be used as- tools. Tools to create a desired look. Or else you've set yourself up for failure long before you start the diet.

Gal has no use for GH. I love it. I use 3- 4iu a day and probably will for the rest of my life. No I don?t use it to burn fat. I use my diet to burn fat. If your using drugs to burn fat, you are eating way too much, and you wont have the willpower or the mindset (remember that word?) to keep the body you've struggled so hard to create over the course of the diet. Kinda sheds some light on why so few guys walk around in Gals condition year round, doesn?t it. Like I said, I love it. Why? Well Gal kinda hit on it in his post- a pro once told him to the effect of 'it wont make you a bigger 220, it'll make you a better 220'. I couldn?t have said it better myself. GH somehow creates a 'look' that is undeniable. Full. Round. It gives a person an almost look of being made of plastic about them once they have stripped their fat off- ever see someone whos ultra shredded, looks 3d and has shiny skin? that?s gh administration. In fact the best way I can put it is that it makes you look 3 dimensional. Like one of those action heros figurines you played with as a kid. I like that look. The fullness and roundness. No anabolic comes close to mimicking the effects of GH. You don?t need a lot. 3-4 iu a day. I prefer chinese hygetropin pinwheels. If you hear someone talking about a certain type of gh being so fucking amazing and heads and shoulders above everything else out there be very cautious. All gh when properly dosed manifests the same effects. And this look is one of them. Yes it burns fat, but im not going to spend any time on talking about that here. Why? Cause your not using it for that purpose. If you are put the book down. Your only wasting your time here. Its that simple.

There are two basic looks one can achieve at ultra lean bf levels. It depends on your personality or goals. Gal likes to look like a walking anatomy chart, while still maintaining a degree of fullness. I like to look full, lean and dense- and in this look there is a sub look I'll get into a bit later. And you thought it was as easy as just sticking a needle in your ass? Well, it can be actually, but when bob chick said 'drugs are just the finishing touch' he took a lot of heat and got much maligned in online forums, but you guys who mock him have no clue how truthful

those words really are. Cause when used properly they are a great finishing touch- they create the look. Period.

The one thing gal and I both agree on is the enanthate ester. For years guys have been dieting on prop. And they lose fullness, and they think ah fuck, you know what it must be the diet flattening me out, its the fish, it flattens me out. Or I flatten out on chicken, I need to eat lean beef. Lol Ever stop to think its your choice of anabolics, specifically testosterone?

We don?t know why, but NOTHING works better at keeping you dense in a severe deficit like the enanthate ester. Why? Fucked if we know- we arent science guys were do it guys. Anadrol aint got shit on enanthate. Actually, maybe if you used enanthate you wouldnt need the drol. Just saying. Why do you need the anadrol? Cause you are in all likelyhood using prop. don?t get me wrong- I love prop! But if you want fullness and density stick with enanthate. I use both enanthate and prop and I'll tell you how below.

The looks: (all at ultra low bf levels. Else your just wasting your time with these compounds. One must truly be 5% or lower to see the magic in what im about to write) and a caveat: this is not for beginners, or someone trying to look good at the pool for a day. This is knowledge for guys with a lot of cycle history under their belts, and not for someone who just finished his first blister of dbol and nolva or bottle of sust. if you are having difficulty following the measurements you are not ready to use the compounds im talking about as you lack the experience to recognise what im saying, so don?t ask me to expound on it cause I wont. If you don?t get it your not ready to use these compounds responsibly. Its that simple. full and round.

To me at an ultra low bf level this is the holy grail of looks. Nothing screams impressive to me like this look. You'll see guys who are ultra lean, but look flat, with no 'pop'. Whats the sense in that? So you look like a broomstick with abs. congrats on that, I guess. All that being said any time I use a compound now, when I want that look- very full, very tight, round look I'll always use the one with the enanthate ester attached to it. Testosterone enanthate, masteron E, and tren E. (I buy it in a pre made blend, saves me fucking about with several bottles) those are my gotos. 150mg a week of test e, 100mg a week of tren e, 100mg a week of mast e in that blend per ml in case your wondering. yes, a WEEK. that?s a 350mg shot. Like I said you do not need a lot of gear on this diet. With that I'll use 150mg of prop a week, and 20-40 mg of anavar a day. that?s a total of 500mg injectable, and 140mg orals. I take .5ml of prop eod, and .3ml of the blend eod along with the 20-40 mg a var a day. I say 20-20-40 as I can remarkably change my look withing this look just by adding in or taking away that 20mg of var. pretty amazing. Want more

fullness, add in 20mg more var. want less take it out. Its incredible what just altering your var by 20mg a day on this diet will do, esp when your only running 500mg of compound a week to begin with.

I was today after my meal last night 238 pounds at a height of 6'1 1/2 (btw that half inch means a lot. Ask your gf:D). Whats the significance of this? If you've followed my posts ive always run for the better part of a decade 2g a week cycles. At least. My favourite being 7 and 7 with an oral (7 and 7- 700mg tren ace, 700mg prop a week) and usually anadrol to keep me full (see that- I needed drol to keep me full). The significance of this if it hasn?t hit you yet, is that im

maintaining, if not CREATING new tissue on 1/4 of what I used to create my body! that?s how powerfully this system works. And it touches on the efficient

partitioning of the nutrients the body gets in a severe calorie deficit. To me this is very telling that the system is magical. How else can you explain this

phenomena? You cant. But the partitioning theory we have is closest and makes the most sense to me. And that?s why you DO NOT NEED TO BOATLOAD ANABOLICS and why other diets fall so damagingly short. Amazing but true.

shredded granite.

Theres another look that can be achieved at sub5% this one is one where you look like granite. You look like you are literally made of granite or have a very stone like appearance. Im not a fan of this look as there is some flatness associated with it. But if your willing to forgo that fullness and want pure shock and awe, give yourself a period of 3.5- 4 weeks to the day you want this look, and drop all your enanthate esters. Switch to prop as your test stand alone, drop the enanthate esters out of your masteron and your tren and run tren ace and just masteron naked

(no ester). Drop the var- fuck I love var and hate to tell you to do this but, if you want that look drop it. Again, you do not need a lot of either dose, but

because the enanthate ester is no longer attached I find I need a bit more of each, I don?t know why this is, but it is. Keep the prop at 150mg/wk (you do not need a lot of test. Get this notion out of your minds right now- perhaps another

brosceince myth we've busted). Up the tren ace and mast to 300mg a week of each. Your now running 750mg a week. A bit higher than the above example but we have also removed the orals so we are in the ball park mg wise.

You will not need a diuretic for this. In fact it will only interfer with this look. I don?t know, me, I used to do it back in my 7 and 7 days by dropping my drol and I don?t care for it. I don?t like looking all grainy like that. Its impressive to other guys, but chicks find it off putting. And I do this for chicks.

The Gal look.

This is a look all of its own. Its a combination of density, lean tissue and functionality all at the same time. He walks around at sub5% year round with this look, that?s where the functionality part of it comes into the equation. My 'looks' are not functional. i'd recommend holding them for a couple months during the summer at most, then fall back on the gal look year round. The compounds will have that much more pop the next time you use them the next year. You don?t need those looks year round with the gal look. Its impressive enough on its own. He does it on surprising little. And I'll let him lay it out for you. Hes the master of it. Who better to speak on it than the Freak himself? :)

Ok all that being said I have left a lot of compounds off my look list im sure you were expecting to see, and one that you were not (enanthate). I'll tell you why I left those off. If I don?t mention a compound here its cause its not worth

mentioning in the context of looks im talking about ie eq or dbol. If you don?t see it, it had no merit over and above the one I mention. Those are all you need. Lets start with winny. I hate the shit. why? Cause it makes you look and feel brittle, and makes your joints feel like shit. Why would you want to feel like that when you can take anavar? Anavar gets a bad rap for being a 'girls drug' imo its the bets oral going. Why? Get to 5% and use it. Then get back to me and thank me later. Anadrol. Awesome for fullness when ultra low cal dieting. BUT since the discovery of enanthate by gal and I have have been be able to replace it with my beloved anavar (yes it really is that good) and use the E to keep me full. What about NPP? I love it. The only anabolic I have ever used that I would say can be compared to keeping you full the way GH does. Why don?t I talk about it here? Cause I don?t use it as I lose my hair on it. I 'shouldnt' shed on it but I do. Its actually very hard on my hairline. If you can work it into the 'full and round' look you want go ahead. I highly recommend it to those who can tolerate it. Its that good.

As always, and true to form. We do not believe in fat burners, stimulants, thyroid meds or diuretics of any kind, so I will not go into detail on them here. Same with dnp and insulin. I have a lot of experience with both those compounds and you simply do not need it on this system. The dnp cause that?s how fast this will strip fat off of you. The insulin simply cause it has no place. If you have the MINDSET to get down in the trenches and work for it you will not need, want or use the above compounds, the system will do everything and more any of those compounds will do.

Now, this is about as good as it gets for details I have seen in some time. In fact I don?t think ive ever seen anyone, anywhere lay out knowledge like this in such an open and honest manner, tell you what to use and how to use it to get the look you want.This is all part of our promise to you, dear reader, to maintain our integrity thru the laying out of this system to you, and its no holds barred approach to getting you shredded and on your way to your new body in record time.

Cheers.

-ok, to make this clear, you should be able to bench your bodyweight for 6-10 times with perfect form,squat own bodyweight for 10 reps,in layman terms, you should have some basic strength, strength is not soo importnant in building muscle, but some basic strength you have to have, in order to play around with less weight later on.if you cant do these because youre too obese, just calculate your fat off and see if you qualify.if youre an obese 300lbs youd be lean 200.so if you can bench 200 for 10, youre fine.be honest to yourself, if you cant do this with perfect form and full rom, you don’t have a foundation worth writing home about.and you have no right toloudmouthly annonce how strength isn’t necessary, only I have that right.

If you don’t qualify, you will be overall smaller if you diet anyway, no problem, if you don’t like that outlook, go through a proper bulking phase for once in a life, theres a dedicated chapter to that. -you do not train for strength as bbuilder, you train to grow or maintain muscle.you do that with the aboce mentioned base strength built up so far.after a while strength gains become minimal anyway and can only be increased by upping the dosageor getting fatter.both are not desrireable

goals.another good example is “lifelong natural”lay nortern, he has that farmer boy redneck strength to him,and he even did steroids and prohormons(his gyno tits are testimony to that),and hes got somestrong lifts indeed,with terrible form,butstrong no doubt, yet somehow hes not becoming bigger.looks like hes at his best as “natural”, for the only thing growing on him are his bitchtits.

-now strength is a very relative term.slower reps will allow less weight used, if you do pre exhgaust stuff like flies for chest and follow up with benchpress, benchpress will be “weaker” than when doing benchpress first.this doesn’t mean you suddenly got weaker ,or lost muscle, or that this training wasn’t effective.if you did triceps or shoulders the day before chest ,bench “strength” will or may be less.sometimes,for no apparent reason,one can only lift 50% compared to the very previous

orkout,and then next week hes suddenly stronger than ever.does that mean one was overtraining?nah.did the chest go away for holidays for a week?no, it wasn’t.

The best judgement whether a training been good or not,imo, is, if the pump was good.not how much I lifted.ever found that your “best” bodyparts always have the best pumps?see theres something to that.

-lifting heavy forever will be taxing on the joints and is asking-inviting injury.injury means lights out and game over, and whatfor?to impress other men in the gym with your “power”?haha, you gotta admit that sounds like huge underlying homosexual tendecys brewing inside of you.

So stop that bs before you know you might have cocks inside of you.you impress women, with the look, not with the strength.women are dumb, if you look jacked tothemthey think you strong.

So yeah don’t be a redneck jackass , nbody in the world cares what you lift, besides yourself, but youre kinda meaningless as far how the world revolves is considered.train smart.

-learn mind-muscle connection.learn to flex every muscle as hard as possible for the whole rom.this will greatly benefit your results if you apply it to your training.

Yeah, ppl laugh about this, but I can tell you this is the most importnant factorin training, as long you haven’t got this down, youre devaluing your training sessions,wasting time.this ability doesn’t come over night btw,so you best stop laughing and learn this.this is what makes the use of steroids useful or not.huge factor.

-if you lift half rom, don’t contract for all time and lock elbows out on bench for example, then frankly, you are a misguided delusionite and should strat from scratch or seek new hobby.become a hairdresser or something.

There are so many theries out there,but its really overly theorized.the bottom line is,youshould get a hefty and severe pump and then leave home(and not have post workout shake, FOR CHRIST SAKE). On steroids any training will do, as long contraction is good and rom and form are good.

Ofc,the pump from cardio isn’t useful, its gotta be earned by weight training. -now how many reps should you aim for?fast-slow twitching musclefibers blabla.

Do away with any broscience, like high repsformore defined muscle(the belief in this only show how foreign you are to proper education).definiton comes from lowbodyfat and nothing else.

Wtf you think the muscle fibers look suddenly different under the skin bc you do higher reps?

-again,on the issue of “strength”:

Empty your head of all the garbage makebelieve that might be in there and listen:

If you think youre bit weaker than previous training,that this makes you overtrained, youre ,lets say, poorly informed.you think youre not recoveredfully,maybe.look,if you always wanna be fully recovered fortraining, youll be training 2 times a week frequency.if the muscle isn’t sore anymore, its ready to go, you can feel it being recovered,can you.

For dieting, its best to be on the verge of overtraining permanently,and feeling out when its time for a day off the gym.youll tyoically feel 2days later how brutally tired you really been.this means youre doing it right.i don’t know why, but this way forces the body to losemore fat faster, I tried both ways,with more days off, but it clearly loses fat faster when trained more often.

Steroids also alter the cns ability to recoverdramaticaly, so don’t be overy concerned about

overtraining on gear.btw this training frequency also prevents the body from building fat up during maintenance mode.

And nobody can or should expect strength gains during dieting, not on a diet which burns fat.youll have less water and fat in the joints, relative strength loss is to be expected actually.

Ofc if you been clean and go on peds for the diet strength will even increase.but you shouldn’t even care about strength, youre bbuilder,not some redfaced highblodpressure powerlifter fatso.youve done your year of bulking, youre kinda done as far strength is concerned(unless you care putting 5lbs moreeach side to impress other men), you don’t need anymore strength,don’t worry about it. Look how relative strength becomes when you do fast paced training with very little rest between sets and focus on rom and form.and how it benefits your joints, they’ll hurt less.

Does that mean youre weaker?no, its just relative.

Is when you become weaker,your muscle become smaller?hellno(if you gain pure fat you stronger too, but no additional muscle been gained,think about it,fatty)

It just depends on too many factors,like cns recovery, what you eaten the day before,how much glycogen in muscle,what you trained before, howmuch sleep etcetc.during dieting youll experience-at random out of the clear blue sky-flexperience-atness, feeling thin, epic random wexperience-ater retention,many such things.stand firmly through them,they go away.

-often ppl live under the delusion they can grow stronger every workout.wake up and taste the coffee,that privilegue is reserved for newcomers and maybe steroid users, strength gains come to an abrupt halt and plato eventually.dont shit your pants over this, your deluision of becoming very powerful was false assumption from the getgo.

And strength increases aren’t even needed once on has built his foundation.instead of doing 1 more max sets with brutal 5lbs plate more on bar and using 3 spotters, just do2 sets with lighter

weightson your own.

-many ppl think and would swear an oath that they have perfect form, but when they see themselves on video, the reality says otherwise and the awakening is rude.

This even happens to myself,after 15 years of training, I sometimes fall into old bad habbits.best to never even develop them.im talking about oor form here,very hard to reverse once there.oh and im dead serious if you don’t have good form,start from scratch.low weight, prefect form.sounds easy, but takes years to establish rock solid muscle mind connection.

-overtraining on gear creeps in slowly, overtraining isn’t being “weaker”, overtraining happensif you train 20 days in a row, and coordination starts to suffer and strength goes to total shit.you can avoid this by doing some light training sessions,its just as useful, light,heavy, itll get you the same

results,espon diet.train “heavy” one day,”light” on the next, more sets one day, fewer on the next,to failure more frequentlyfollowed by non failure days, play around,see what works.

Gear user can mindlesslygo nearfailure every set,nattys better don’t.naturals should take 2-3 days off weekly and do less sets overall/train all the same way, just train less.