DonkieKong's (it's on) Thread

Hahaha Yea bud... It is pretty crappy that so many of these guys are really quite ignorant.

I mean I have a theory that majority of lifters got completely lucky with their gains by eating a lot and consistent training.

Hahah DK you need to phrase your comments more clearly :pinch:

Sorry guys I wanted to ask you guys something

I got my self some TNT kevler reload and then I got BSN amino X

The kevler has 18g vitargo , 5.4g BCAA and 23g hydrolised whey so this could be a great intra workout , but I purely want to use it for cardio purposes , which one of the products should I use and how exactly ? Before my whole workout or right after weights before cardio ? Or di use the bcaa during cardio steadily sipping on it ?

Want to up my cardio to get down to 12% faster but keeping muscle

@ MM - sorry buddy my bad I'm just pissed hay , like I was hoping this guy would be humble and would want to see other's succeed in this spot and reach there full potential , but no he will rather be a total dick

What's happening bud? Did you start your cycle?

Hay bud , no not yet still playing around with diet , doing a lot of changes and experiments

Changing a lot of stuff in my diet every week or 2 weeks and doing some different types of cardio

To he honest I have leaned out a bit but not a lot at all , but that's the reason for trying as much as possible to se what I come up with

At the moment I am @ 96.2kg and I can see my first 2 rows of abs , some obliques but the V line and lower abs are still covered

I will strictly start cycle when I am ready , and I will be coming back for my bulking diet before I start with cycle

At the moment I don't have fats in my diet , only source of carbs are brown basmati rice , sweet potato , eating a lot of broccoli , cut out quite a bit of salt in my diet and switched from fish to chicken and steak

Cardio I now do 45min after training on 6 speed on the treadmill so its quite a fast walk

Should I post my current diet? Maybe I am doing something a bit wrong and I'll get better results with some advice

Diet @ the moment and will be following for 2 more weeks

#1
100g brown basmati rice
120g chicken breast

#2
Broccoli
120g chicken breast

#3 (60min pre workout)
120g brown basmati rice
150g chicken breast

Shake post workout with 20g vitargo

4# ( 60min post cardio )
200g sweet potato
120g chicken breast

5#
150g steak
Broccoli

I have a big pre workout meal because I have heard it works so am giving this a try

Cardio is a fast paced walk for 45min , treadmill speed on level 6

Once a week I swop the broccoli in meal #2 with some sweet potato

But one funny thing I have realized now since I cut out fats , I get very hungry very fast as if my food gets digested quicker

That's why keto was so effective at appetite control...

Try increase protein if hunger is an issue, it should cause satiation

*Oky so increase protein

What about carbs and the rest of the diet?

How is cardio looking?

Any suggestions or changes you would like to make or should I report back in 2 weeks time and leave everything as is now?

You on a varied diet so no need for steady state... 20mins of HIIT will be better to lean you out.

Decrease macros to allow for extra protein. I only say increase the protein to try reduce hunger...

How should I do HIIT ?? Sprints?? I enjoy the steady state cardio haha not really sure how to do HIIT in the gym normaly do sprints

Grab a bosu ball, kettle bell and skipping rope... Then get creative, if you can breathe you're doing it wrong

I'll read up tonight after I trained my clients , but what are methods of HIIT in the gym ? Stepper ?? Treadmill ?? Spinning bike ?? Normal bike ??

You can do HIIT however you like, basically you will have a period of maximum effort followed by active recovery and repeat.

But look at incorporating some lifts, farmers walks are a favourite of mine.

Really?? Is farmers walk a form of cardio?

You turn it into cardio...
Skip for 30 seconds then do 30 burpees and grab some heavy arse Weights and trap...

Could I take 3 steppers put them on top of each other and do 30sec of step ups and 30sec rest , 30sec step ups , 30sec rest ??

Yea but instead of 30 seconds rest do step ups on one step...

Its too easy this way though, not interesting enough :lol:

I'm going to try this today 30sec step ups on 3 steppers with 10kg db in each hand and then 30 sec step ups on 1 stepper

I think the best way to understand HIIT is on a stepper machine.
Every interval 1 min:
1: Level 5 (easy and comfortable)
2: Level 9 (much harder)
3: Level 10 (Harder)
4: Level 12 (kill me pls!)
Then back to interval 1. No rest between cycles. Repeat 5x for 20 mins.
Once you understand the basics it doesn't matter what type of training you do to achieve the desired effects, even walking to the fridge and back is fine.

1min!!! Haha pyro are you trying to kill me , but I'll give it a go today after my workout and report back how I went and if I died

If we don't hear back from you by tonight...

Hahaha exactly haha if you guys don't see a reply by tonight you must know I did HIIT correctly hahahahah

Oky so I almost died!! Hahaha HIIT on a stepper machine is not a joke!!

I have a question , I train monday - Saturday 6 time a week , when I'm going to be starting cycle , do I take 40mg dbol on sunday when I don't train? Or do I take it mon - sat ?