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View Full Version : The ask 3J anything thread!!! Q & A with 3J



3J
02-10-2016, 12:20 PM
Circle up kids!!! Im opening this thread and inviting anyone who may have a question about anything diet, training, or gear related to feel comfortable in asking..

no question is too stupid! this is a safe place!! i will not tolerate any flaming what so ever!!

So, got a question about your diet? ask!

got a question about an upcoming cycle? ask!

dont know how to run a cycle, estrogen blocker, or pct?? ask!

dont know how to lift as a beginner?? ask!!

this is an interactive thread where you can ask the questions without worry about judgement at all!!

im sure some of the other vets here will be happy to chime in, but i will be check this thread daily and answering everything!


ready, set, go!

Presser
02-10-2016, 03:53 PM
dont be shy, dont be nervous, just ask 3j Nutrition service

lol, its my go to slogan lol

3J
02-10-2016, 04:27 PM
i should trademark that.. lmao

THE GRU
02-10-2016, 05:05 PM
3j,

Can you explain what "macros" are? I will never be a BB. Should I care?

Do you know if subcantaneous being basically the marbling and protection for internals burns 1st THEN fat cells on top?

Thanks

3J
02-10-2016, 05:09 PM
3j,

Can you explain what "macros" are? I will never be a BB. Should I care?

Do you know if subcantaneous being basically the marbling and protection for internals burns 1st THEN fat cells on top?

Thanks

Ok for number one,

Macros, or macro nutrients, are the 3 main forms of energy we recieve from our nutrition. Carbs, fats, and proteins.. Those are macros

Did you mean subcutaneous?

What exactly are you asking? Are you asking when your cutting what type of fat is the body pulling energy from?

yellow snow
02-10-2016, 07:17 PM
Do you believe in site fat reduction through exercise (had to through in the "through exercise" or I might get a smart ass comment about liposuction)?

When going into a show/ photo shoot do you like any natural(herbal) diuretic vs pharma diurectic?

3J
02-10-2016, 07:21 PM
Do you believe in site fat reduction through exercise (had to through in the "through exercise" or I might get a smart ass comment about liposuction)?

When going into a show/ photo shoot do you like any natural(herbal) diuretic vs pharma diurectic?

Genetics play a major role in where you will put on and where you will lose fat from first.. There are statistical averages.. For example the midsection is most stubborn for majority of people. But its highly individualistic and I do not believe in site fat reduction in that way

I personally do not like or condone the use of diuretics last week of show.. If you're doing it right you won't need diuretics.. But if you do need it, Rx is the way to go

KngShisa
02-10-2016, 07:45 PM
I qualified for TRT having serum test levels of 495 ng/dl. Do you think relatively low levels of test like that would make building muscle more difficult/limit my potential for muscular development?

3J
02-10-2016, 07:45 PM
How old are you?

KngShisa
02-10-2016, 07:49 PM
How old are you?

32 years old

3J
02-10-2016, 07:51 PM
Test is not the only thing contributing to your ability to grow muscle, but a person on trt will always have advantage


Your levels aren't that low.. Esp given the fact that your levels Flux regularly due to environmental factors.
I would look into trying natural ways of boosting testosterone first through nutrition and better sleep schedules

THE GRU
02-10-2016, 08:30 PM
Yes. I am referring to the deep brown subcantaneous fat and not the adipose close to the surface. I've noticed over the past two months my adominal cavity ribs seem to be getting closer together. I was wondering if subcantaneous deep fat is really always a fixed amount we have as humans and the adipose surface fat is what ebbbs and flows.

As far as macros I follow several Comp BB and I see some talking about macros.

Thanks!


Ok for number one,

Macros, or macro nutrients, are the 3 main forms of energy we recieve from our nutrition. Carbs, fats, and proteins.. Those are macros

Did you mean subcutaneous?

What exactly are you asking? Are you asking when your cutting what type of fat is the body pulling energy from?

THE GRU
02-10-2016, 08:56 PM
32 years old

Mine was 346.... Life is much better with Test over 850...everything is easy and a sense if well being like I am bhudist monk at times. Test should prescribed to 75% of all men.

FooterDan
02-10-2016, 10:06 PM
When you stall on fat loss do you up cardio or cut calories first?

cloudstrife1218
02-10-2016, 10:13 PM
Do you believe in site fat reduction through exercise (had to through in the "through exercise" or I might get a smart ass comment about liposuction)?

When going into a show/ photo shoot do you like any natural(herbal) diuretic vs pharma diurectic?

There is 100% absolutely no such thing as spot reduction.

Iron Game
02-10-2016, 10:16 PM
When you stall on fat loss do you up cardio or cut calories first?

I like to up cardio when I stall on fat loss. If that dose not work I will start adjusting calories.

3J
02-10-2016, 10:21 PM
Yes. I am referring to the deep brown subcantaneous fat and not the adipose close to the surface. I've noticed over the past two months my adominal cavity ribs seem to be getting closer together. I was wondering if subcantaneous deep fat is really always a fixed amount we have as humans and the adipose surface fat is what ebbbs and flows.

As far as macros I follow several Comp BB and I see some talking about macros.

Thanks!
when overweight the body will use white fat mainly for stores.. brown fat and subq fat are secondary.. though i have read studies that indicate people that are lean carry more brown fat than those that are obese.. brown fat can more easily be stimulated... likely because white fat isn't as readily available though

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When you stall on fat loss do you up cardio or cut calories first?
think of losing weight like an onion... first you cut calories a bit and lose weight.. then cut some more.. then add some light cardio... then move your cardio up..

you do this slowly as your body stalls.. and aim for 1-2lbs a week of weight loss

Iron Game
02-10-2016, 10:27 PM
Great thread, 3J! Post up brutha's

3J
02-10-2016, 10:27 PM
There is 100% absolutely no such thing as spot reduction.
the only time i have seen some choppy evidence of it is with gh injections

cloudstrife1218
02-10-2016, 10:37 PM
the only time i have seen some choppy evidence of it is with gh injections

Even then, there is no legitimate way to spot reduce. Your body sheds fat as a whole. It won't just take fat from spot x or y. As I'm sure you know, that's just not how the body works. And I'm not just some dude saying this Lol. I have a degree in exercise physiology and all that jazz

3J
02-10-2016, 10:47 PM
Even then, there is no legitimate way to spot reduce. Your body sheds fat as a whole. It won't just take fat from spot x or y. As I'm sure you know, that's just not how the body works. And I'm not just some dude saying this Lol. I have a degree in exercise physiology and all that jazz
like i said, very choppy evidence.. lol

ryanwrath
02-10-2016, 11:47 PM
I use Exemestane for ai. I read recently of a guy that spot used letro in very small doses and infrequently, to control estrogen. I have started doing this, using tiny dose once a week. First time I did this, what I thought was tiny was not, crashed my estrogen a bit. I have it a bit more dialed in now. I do this to not go through my stane as much. My request is any thoughts of yours on this, good starting points, and generally any wisdom you could throw out. Many thanks sir.

3J
02-10-2016, 11:54 PM
I use Exemestane for ai. I read recently of a guy that spot used letro in very small doses and infrequently, to control estrogen. I have started doing this, using tiny dose once a week. First time I did this, what I thought was tiny was not, crashed my estrogen a bit. I have it a bit more dialed in now. I do this to not go through my stane as much. My request is any thoughts of yours on this, good starting points, and generally any wisdom you could throw out. Many thanks sir.
are you doing this on cycle?? trt?? or off completely??

letro is very underestimated... .25mg of letro will reduce your estrogen by 98%

it is not something to use to sustain balanced e2... adex is a much better and safer option

yellow snow
02-11-2016, 12:15 AM
There is 100% absolutely no such thing as spot reduction.

That has been the thought for a long time in BB circles, but some guys I have talked to say when they lose more fat around their abs if they do HIIT training then do ab work during the rest period. They swear that it helps them get leaner, but his is not the old school traditional spot reduction method....................but in theory it is still spot reduction.

cloudstrife1218
02-11-2016, 12:23 AM
That has been the thought for a long time in BB circles, but some guys I have talked to say when they lose more fat around their abs if they do HIIT training then do ab work during the rest period. They swear that it helps them get leaner, but his is not the old school traditional spot reduction method....................but in theory it is still spot reduction.

Absolutely untrue. This is just them over thinking their routine. By doing HIIT they are expending more calories, which in turn can lead to more fat loss.

Take spot reduction out of your mind. It is a myth, just like the easter bunny.

yellow snow
02-11-2016, 09:52 AM
3J you said to ask questions but nothing was on suppliments, but this one ties into gear. I think I have found the perfect bridge between cycles, for me at least it works great. I loose very little strength or size when using this protocol.

UR spray ( ursobolic acid in a topical form)
Phosphatidic acid
IGF-1 ( mc of course)

I am sure I will get a "if it works for you great", but wanted a comment on what you like for a bridge product that doesn't suppress the system.

ryanwrath
02-11-2016, 12:05 PM
I am talking on cycle, 1250 testC, 750deca. I usually use exemestane only, however I got in a pickle and was close to running out, so had to start using the leto by the time I recieved additional supplies.

3J
02-11-2016, 03:19 PM
3J you said to ask questions but nothing was on suppliments, but this one ties into gear. I think I have found the perfect bridge between cycles, for me at least it works great. I loose very little strength or size when using this protocol.

UR spray ( ursobolic acid in a topical form)
Phosphatidic acid
IGF-1 ( mc of course)

I am sure I will get a "if it works for you great", but wanted a comment on what you like for a bridge product that doesn't suppress the system.
igf is the mother of all bridging compounds imo.. with no effect on the hpta its always the best choice

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I am talking on cycle, 1250 testC, 750deca. I usually use exemestane only, however I got in a pickle and was close to running out, so had to start using the leto by the time I recieved additional supplies.
what dosages are you running the letro??

the great thing about letro is its ability to keep prog down with e2... so that kills two birds with one stone.. and with the amount of gear you are running you might be able to justify letro use

BEASTZ6
02-11-2016, 06:44 PM
What's the best way to get rid of visceral tummy fat? I am an older guy running an average of 400-500 mg/wk of test cyp year round. I rest very little between sets, and by the time I hit the bike after training with weights my heart is beating around 135 beats per minute, and I keep that rate up for 30 minutes on the bike. Thanks for your response(s)

Presser
02-12-2016, 08:58 AM
what does 3J stand for? what are the 3 J's?

THE GRU
02-12-2016, 10:13 AM
Hi 3j

What's your thoughts on Anavar use in women? Can a low dose of 5mg be run continuously or 2.5mg ED be run such as a guy would cruise on Test?

3J
02-12-2016, 12:21 PM
What's the best way to get rid of visceral tummy fat? I am an older guy running an average of 400-500 mg/wk of test cyp year round. I rest very little between sets, and by the time I hit the bike after training with weights my heart is beating around 135 beats per minute, and I keep that rate up for 30 minutes on the bike. Thanks for your response(s)
since there is no such thing as spot reduction with fat loss you cant specifically and only target visceral fat.. visceral fat is the fat deeper in the tummy that surrounds organs.. its also the more dangerous fat.. studies indicate the higher your visceral fat the more likely you have health risks like insulin resistance..

in your whole post you talked about your cycle and your training.. what you need to be focusing on is your diet.. the diet will help get rid of it..

on a well balanced caloric deficit with your exercise routine the body will start using fat for energy.. including your visceral fat..

it is a stubborn fat.. after all belly fat is the last to go on most people

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what does 3J stand for? what are the 3 J's?
it means jimminy jack jerkoff..

lol.. no its just a nickname i was given a long time ago by my friends..

3J
02-12-2016, 12:25 PM
Hi 3j

What's your thoughts on Anavar use in women? Can a low dose of 5mg be run continuously or 2.5mg ED be run such as a guy would cruise on Test?


anavar boasts a high anabolic effect with a minimal androgenic characteristic.. anything thats minimal androgenic is safer for women to use..

considering vars mild hepatoxicity, it is actually fairly safer to run for a longer time.. though i wouldn't recommend running it for more than 8 weeks..

in terms of your question, there is still a likelyhood of virilization... so i wouldn't recommend running var for extended periods of time as a female..

if you want to be a lab rat as a female you can run var at 5mg a day but as soon as you see anything like unwanted hair growth, deepening of voice, or enlarged clit i would immediately stop it..

i have not looked at studies on var and its effects on the female hormone balance.. so thats something else to consider when trying to run it for extended periods of time..

Presser
02-12-2016, 12:37 PM
since there is no such thing as spot reduction with fat loss you cant specifically and only target visceral fat.. visceral fat is the fat deeper in the tummy that surrounds organs.. its also the more dangerous fat.. studies indicate the higher your visceral fat the more likely you have health risks like insulin resistance..

in your whole post you talked about your cycle and your training.. what you need to be focusing on is your diet.. the diet will help get rid of it..

on a well balanced caloric deficit with your exercise routine the body will start using fat for energy.. including your visceral fat..

it is a stubborn fat.. after all belly fat is the last to go on most people

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it means jimminy jack jerkoff..

lol.. no its just a nickname i was given a long time ago by my friends..

your nick name is jimmeny jack jerkoff, lol, wow, very brave and honest of you to share that with us lmao

3J
02-12-2016, 06:38 PM
your nick name is jimmeny jack jerkoff, lol, wow, very brave and honest of you to share that with us lmao
aint got to lie to kick it :D

KngShisa
02-12-2016, 08:44 PM
A lot of guys say you can't build a big upper body without dead lifting and squatting - what are your thoughts on squats and dead lifts when it comes to developing the upper body?

THE GRU
02-12-2016, 08:55 PM
3j

Does a low Test score on the SBHG cause some people to require higher doses of AAS compared to someone with a normal range? Mine is in the basement at 13.40 it was low prior to starting on Test ...13.64 six months. My heart panels etc are perfect and low rating. I have noninflamation and liver panel is perfect. Just saying that I've read that SBHG low readings is caused by factors that I do not have at this time.

3J
02-13-2016, 01:09 PM
A lot of guys say you can't build a big upper body without dead lifting and squatting - what are your thoughts on squats and dead lifts when it comes to developing the upper body?
squats and deads are really amazing workouts.. but to say you cant build a big upper body without those two exercises is a far cry from the truth..

they will help your growth alot.. but i know guys who cant squat and dead due to injuries who look like monsters..

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3j

Does a low Test score on the SBHG cause some people to require higher doses of AAS compared to someone with a normal range? Mine is in the basement at 13.40 it was low prior to starting on Test ...13.64 six months. My heart panels etc are perfect and low rating. I have noninflamation and liver panel is perfect. Just saying that I've read that SBHG low readings is caused by factors that I do not have at this time.
im guessing you mean SHBG right?? sex hormone binding globule??

how funny that youre even worried about that.. usually people want a lower SHBG score.. the lower your SHBG then higher your free test.. remember shbg binds to free test..

i know on trt my shbg scores were just a little higher than then needed to be once i started and settled out about 6-8 months in.. causing a rise in my free test

there are concerns with adrenal fatigue but thats a trt thing..

are you asking in the contest of on cycle, natural, or on trt?

Presser
02-13-2016, 01:20 PM
squats and deads are really amazing workouts.. but to say you cant build a big upper body without those two exercises is a far cry from the truth..

they will help your growth alot.. but i know guys who cant squat and dead due to injuries who look like monsters..

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im guessing you mean SHBG right?? sex hormone binding globule??

how funny that youre even worried about that.. usually people want a lower SHBG score.. the lower your SHBG then higher your free test.. remember shbg binds to free test..

i know on trt my shbg scores were just a little higher than then needed to be once i started and settled out about 6-8 months in.. causing a rise in my free test

there are concerns with adrenal fatigue but thats a trt thing..

are you asking in the contest of on cycle, natural, or on trt?

Sorry i had to chime in on this, you will not get to that ""MONSTER"" status if you dont squat and deadlift when your starting out, its a must in my opinion, and once your already there, then sure you can workaround those exercises and maintain, especially if your injured now and cant do them, but for anyone starting out, you must squat and deadlift. Thats my take, and im sure those monster your speaking about who cant squat and dead now due to injury all have made squats and deads a staple in their training back when they were not injured and just starting out.

again just my 2 cents, and i stayed in a holiday inn express last night!

THE GRU
02-13-2016, 09:10 PM
Not really sure why I have a low Shbg below normal? I read the four main causes and they don't fit me. So a 13.40 low score is a good thing???
squats and deads are really amazing workouts.. but to say you cant build a big upper body without those two exercises is a far cry from the truth..

they will help your growth alot.. but i know guys who cant squat and dead due to injuries who look like monsters..

- - - Updated - - -


im guessing you mean SHBG right?? sex hormone binding globule??

how funny that youre even worried about that.. usually people want a lower SHBG score.. the lower your SHBG then higher your free test.. remember shbg binds to free test..

i know on trt my shbg scores were just a little higher than then needed to be once i started and settled out about 6-8 months in.. causing a rise in my free test

there are concerns with adrenal fatigue but thats a trt thing..

are you asking in the contest of on cycle, natural, or on trt?

3J
02-13-2016, 11:18 PM
Sorry i had to chime in on this, you will not get to that ""MONSTER"" status if you dont squat and deadlift when your starting out, its a must in my opinion, and once your already there, then sure you can workaround those exercises and maintain, especially if your injured now and cant do them, but for anyone starting out, you must squat and deadlift. Thats my take, and im sure those monster your speaking about who cant squat and dead now due to injury all have made squats and deads a staple in their training back when they were not injured and just starting out.

again just my 2 cents, and i stayed in a holiday inn express last night!

i dont disagree with you presser... they are amazing workouts but there are ways, less optimally of course, to get around them..

i have a friend who hasn't squatted or deadlifted in years.. but his legs are monsterous because he does alternative lifts to combat the issue..

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and he specifically said upper body.. we are not talking full body here

EMW14
02-14-2016, 11:08 AM
3J, there's a discussion about supplements in which glutamine and creatine are specifically mentioned here:
http://www.musclechemistry.com/upload/anabolic-discussion-forum/79853-replies-post-should-interesting.html

What are your thoughts on these?

I'll add some more detail, copied my post from the aforementioned thread:
My wife's trainer and nutritionist has her taking 30g of the stuff a day and said anyone over 40 who's training should be. They are both 100% natural.

So I decided to try it. Now for context and to relate this specifically to PUMPED's original post, I am only on a TRT dose of test and nothing else in the way of AAS. A TRT dose for me is anywhere from 175 to 250 mg a week depending on where it came from (pharmacy vs "elsewhere" - I find the pharmacy supplied test MUCH stronger than the UGL variety). I'm 5-10, 200 and roughly 10 or 11%.

The glutamine at that dose is VERY effective at reducing muscle soreness from workouts. It provides a serious boost in energy without the jitters. However, it also got so it was causing sleep problems, and I developed a twitch in one tricep, which may or may not have been related. I cut the dose in half, to 15g a day and still had problems sleeping and still had the twitch. Stayed off it until the sleep problem went away, and eventually the tricep twitch also went away. I'm thinking the twitch may have been simple fatigue (been working a lot the last 7 or so months and really dragging ass). I've started to reintroduce the glutamine at more like 10g a day and see what happens.

I'm not sure what else it's supposed to do besides the energy and muscle soreness? My wife reports no sleep problems from it, and she's been taking 30g a day for 7 or 8 weeks now. Her trainer also reports no effect on sleep (both female, maybe obviously, lol).

I had been taking creatine a couple years ago, I think at 5g a day, and really didn't notice any effect from it one way or the other, except a little bloating. I am gluten intolerant, so it's possible that may have been the cause of the bloating ,if there was some gluten in the creatine...

I'll also add that I'm 46, 5-10, 200 lbs at roughly 10 or 11 %. I don't count calories, measure food, etc. But diet consists mainly of meats, veggies, rice ( brown mainly but also white ), potatoes, eggs and oatmeal.

3J
02-15-2016, 12:17 PM
3J, there's a discussion about supplements in which glutamine and creatine are specifically mentioned here:
http://www.musclechemistry.com/upload/anabolic-discussion-forum/79853-replies-post-should-interesting.html

What are your thoughts on these?

I'll add some more detail, copied my post from the aforementioned thread:
My wife's trainer and nutritionist has her taking 30g of the stuff a day and said anyone over 40 who's training should be. They are both 100% natural.

So I decided to try it. Now for context and to relate this specifically to PUMPED's original post, I am only on a TRT dose of test and nothing else in the way of AAS. A TRT dose for me is anywhere from 175 to 250 mg a week depending on where it came from (pharmacy vs "elsewhere" - I find the pharmacy supplied test MUCH stronger than the UGL variety). I'm 5-10, 200 and roughly 10 or 11%.

The glutamine at that dose is VERY effective at reducing muscle soreness from workouts. It provides a serious boost in energy without the jitters. However, it also got so it was causing sleep problems, and I developed a twitch in one tricep, which may or may not have been related. I cut the dose in half, to 15g a day and still had problems sleeping and still had the twitch. Stayed off it until the sleep problem went away, and eventually the tricep twitch also went away. I'm thinking the twitch may have been simple fatigue (been working a lot the last 7 or so months and really dragging ass). I've started to reintroduce the glutamine at more like 10g a day and see what happens.

I'm not sure what else it's supposed to do besides the energy and muscle soreness? My wife reports no sleep problems from it, and she's been taking 30g a day for 7 or 8 weeks now. Her trainer also reports no effect on sleep (both female, maybe obviously, lol).

I had been taking creatine a couple years ago, I think at 5g a day, and really didn't notice any effect from it one way or the other, except a little bloating. I am gluten intolerant, so it's possible that may have been the cause of the bloating ,if there was some gluten in the creatine...

I'll also add that I'm 46, 5-10, 200 lbs at roughly 10 or 11 %. I don't count calories, measure food, etc. But diet consists mainly of meats, veggies, rice ( brown mainly but also white ), potatoes, eggs and oatmeal.
this is your major problem.. alot of people make this mistake.. how could you know if the glutamine or creatine is helping when you dont have a controlled environment to test in it??

think of the scientific method.. its always done in a controlled environment.. if your caloric intake is varying because youre not keeping track of it, then how could you know if another variable x is the cause of the progress, or lack of progress that youre seeing from it??

the number 1 rule in bodybuilding is consistency.. without keeping some type of static diet either based on macros or just eating the same things at the same weight daily, youre lost

1. 30g glutamine is an obscene amount.. i dont know what the guy is thinking.. but thats his business.. ive never told a client to go over 5g post workout..

2. i agree with creatine.. though it has proven benefits it bloats you and gives kidneys a hard time

drtbear67
02-15-2016, 03:10 PM
Got one for you. I started to up my carbs and protein to add muscle during the winter. I am type two diabetic and within a few weeks... bam. My blood sugar was up to 396. I had been off all of my meds for over a year. I am back on ER metformin and a BP med. What can I do to add mass without adding the carbs? FYI - I am a 49yr man, with a body that has been used and abused. I swear if I knew I was going to live this long, I would have taken better care of myself. LOL L4, L5 and S1 are fused, Knees are bone on bone and tears in both shoulders. Oh hell, lets go to the gym!!!

3J
02-15-2016, 04:14 PM
Got one for you. I started to up my carbs and protein to add muscle during the winter. I am type two diabetic and within a few weeks... bam. My blood sugar was up to 396. I had been off all of my meds for over a year. I am back on ER metformin and a BP med. What can I do to add mass without adding the carbs? FYI - I am a 49yr man, with a body that has been used and abused. I swear if I knew I was going to live this long, I would have taken better care of myself. LOL L4, L5 and S1 are fused, Knees are bone on bone and tears in both shoulders. Oh hell, lets go to the gym!!!
interesting..

so when you were cutting what was your fasting glucose?? what are your current stats??
what is your caloric intake and macros for bulking?

drtbear67
02-15-2016, 06:47 PM
My fasting bs reading were 90 to 100 every morning. I got down to 197lbs for my last show. I am right now at 247 as of this morning and was eating about 4000 calories with 40 pro, 50 carbs, 10 fats.

THE GRU
02-15-2016, 08:45 PM
High doses of creatine causes blood in the urine.
this is your major problem.. alot of people make this mistake.. how could you know if the glutamine or creatine is helping when you dont have a controlled environment to test in it??

think of the scientific method.. its always done in a controlled environment.. if your caloric intake is varying because youre not keeping track of it, then how could you know if another variable x is the cause of the progress, or lack of progress that youre seeing from it??

the number 1 rule in bodybuilding is consistency.. without keeping some type of static diet either based on macros or just eating the same things at the same weight daily, youre lost

1. 30g glutamine is an obscene amount.. i dont know what the guy is thinking.. but thats his business.. ive never told a client to go over 5g post workout..

2. i agree with creatine.. though it has proven benefits it bloats you and gives kidneys a hard time

yellow snow
02-16-2016, 12:14 AM
High doses of creatine causes blood in the urine.

That is news to me, how high are you talking about?

3J
02-16-2016, 06:07 PM
My fasting bs reading were 90 to 100 every morning. I got down to 197lbs for my last show. I am right now at 247 as of this morning and was eating about 4000 calories with 40 pro, 50 carbs, 10 fats.
ok.. and with that 4k calorie diet what was your fasting glucose??

people need to understand that its not carbs that are the enemy but portion size and total calories have to be considered..

99% of my type 2 diabetic clients come off their meds on a carb cycle with me.. BUT THATS WHEN THEY ARE CUTTING

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That is news to me, how high are you talking about?
too much creatine, not enough water.. kidney problems..

3J
02-17-2016, 02:04 PM
who's next?? keep em coming!

KngShisa
02-17-2016, 08:26 PM
Is there a difference between regular whole oats vs. one minute whole oats (not instant packets, but 1 minute oats that have been twice rolled so they are thinner/cook faster). I like using these in my whey shakes when I don't have time to eat since they soak up the water nicely...

yellow snow
02-17-2016, 09:59 PM
3J what are your thought on Probiotics?

3J
02-18-2016, 01:10 AM
Is there a difference between regular whole oats vs. one minute whole oats (not instant packets, but 1 minute oats that have been twice rolled so they are thinner/cook faster). I like using these in my whey shakes when I don't have time to eat since they soak up the water nicely...

The answer comes in the ingredients. Based on what you buy there could be a number of unnecessary things in it.. Check your ingredients.. That list should be very very short. I personally always buy regular whole oats..

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3J what are your thought on Probiotics?

Use when necessary.. If your gut flora is not balanced use it.. Perfect example, when you take a cycle of antibiotics taking probiotics afterwords will help bring balance back to your gut. Remember that the body has done a wonderful job of balancing the flora in your gut for thousands of years. It's usually man made environmental factors that cause a need for it

3J
02-20-2016, 02:21 PM
whos next?

yellow snow
02-20-2016, 08:12 PM
Is there anything that you can do to preserve muscle during fasted cardio? I know taking BCAA or anything else isn't fasted cardio, but was wondering in your opinion what is the best way to preserve muscle while getting the most fat burning going on as possible.

3J
02-21-2016, 12:57 PM
Is there anything that you can do to preserve muscle during fasted cardio? I know taking BCAA or anything else isn't fasted cardio, but was wondering in your opinion what is the best way to preserve muscle while getting the most fat burning going on as possible.
two words.. low intensity

fasted cardio should never be high intensity.. i dont recommend having your heart rate go over 130.. keep it steady state..

usually a brisk incline walk is all you need..

yellow snow
02-21-2016, 07:48 PM
What do you use for sleep when you get into single digit body fat? I get to a certain point and my body fights me so bad I have a hard time falling asleep. Then when I finally do I can only sleep for a couple of hours before waking back up.

I have tried many natural things, like melatonin, Kava and L- tryptophan. Tryptophan at a high enough dose on an empty stomach has worked the best, but was wondering if there are any other things you recommend?

3J
02-22-2016, 01:45 PM
What do you use for sleep when you get into single digit body fat? I get to a certain point and my body fights me so bad I have a hard time falling asleep. Then when I finally do I can only sleep for a couple of hours before waking back up.

I have tried many natural things, like melatonin, Kava and L- tryptophan. Tryptophan at a high enough dose on an empty stomach has worked the best, but was wondering if there are any other things you recommend?
my secret weapon for this is russian made doxylamine..

the us stuff is no where close to as powerful as the russian stuff.. once a year i go to armenia where you can buy it otc.. i dont know if you can get it on the net..

that shit puts me out better than ambian

what is it that keeps you from sleeping? is it hunger?

yellow snow
02-22-2016, 02:42 PM
what is it that keeps you from sleeping? is it hunger?
Yes somehow my body knows when I don't eat enough and it doesn't have anything to do with "tricking my body" with fiberous ingredients. I have tried drinking kava tea with guar gum to fill my belly, body still knows, I have tried physillium fiber, 3 cups of alfaalfa sprouts; somehow my body just knows when I am low fat and low calorie.

3J
02-23-2016, 01:38 PM
if youre not experiencing actual hunger pains i think it might be in your head..

unless youre running something like tren that causes insomnia? or taking certain meds with that side effect?

yellow snow
02-23-2016, 08:44 PM
if youre not experiencing actual hunger pains i think it might be in your head..

unless youre running something like tren that causes insomnia? or taking certain meds with that side effect?

I know what I get when I run tren, insomnia is horrible. This happens to be when on little to nothing. Sometime it is actual hunger pains, sometimes it could be just in my head.................give me a placebo; anything just help me fall asleep :cry:

drtbear67
02-23-2016, 10:45 PM
When I cut for my last show, I went off all meds. That was 2 years ago. Been off all meds until I upped the carbs. Didn't check fasting levels until everything went to shit. 356 was the reading the first morning I checks. This was a week into the 4K diet.

PUMPED
02-24-2016, 03:32 AM
When a female comes off her prep from a fitness/bodybuilding show. How would you deal with the rebound effect?

3J
02-24-2016, 12:04 PM
When I cut for my last show, I went off all meds. That was 2 years ago. Been off all meds until I upped the carbs. Didn't check fasting levels until everything went to shit. 356 was the reading the first morning I checks. This was a week into the 4K diet.
sounds like you have a legit diabetics issue... its not specifically carbs that are the problem but portions.. putting yourself at a caloric surplus will cause a rise in blood sugar..

do you know what your maint caloric intake is?

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When a female comes off her prep from a fitness/bodybuilding show. How would you deal with the rebound effect?
the first thing every contest prep client wants to do after show is eat crap that they haven't been able to touch for months. of course that is going to cause a bad rebound..

what i usually do is allow one cheat meal the day of the show after the show, then i reverse diet the client for about 4 weeks increasing their caloric intake between 200-400 calories a week.. this keeps the bloat and fat gain down.. ill usually increase it with carbs to a certain limit and then increase fats

in retrospect, if our concern is to gain muscle that time period is a nice anabolic window where the body is in a hyper volume state.. i have my client jump to bulking calories immediately..

but i dont think that was your question

PUMPED
02-24-2016, 04:59 PM
Agree

3J
02-26-2016, 02:28 PM
who's next??

FooterDan
02-26-2016, 07:46 PM
Thoughts on using igf1 while in keto? Would it be worth it given the lack of carbs? If that even is relevant to how igf1 works lol

yellow snow
02-26-2016, 09:04 PM
Thoughts on using igf1 while in keto? Would it be worth it given the lack of carbs? If that even is relevant to how igf1 works lol

I use it with keto diets.............I guess I would be curious for an answer on this as well, but it was my understanding that carbs don't do much with igf.

3J
02-28-2016, 02:19 PM
Thoughts on using igf1 while in keto? Would it be worth it given the lack of carbs? If that even is relevant to how igf1 works lol
it is an interesting subject.. the question is does igf have the same benefits when one is in keto vs heavy carbs..

i think the first question we would have to ask is what are your goals with keto??

regardless i think igf would be beneficial on keto.. but are you cutting?

3J
03-01-2016, 04:58 PM
bump!

AlphaLife
07-31-2016, 02:22 PM
bump!
What are your thoughts on protein bars? "Clean" ones like Quest and "Fit Elite" as well as delicious ones like "Fit Crunch."

3J
07-31-2016, 04:10 PM
What are your thoughts on protein bars? "Clean" ones like Quest and "Fit Elite" as well as delicious ones like "Fit Crunch."

they should be used as a emergency last resort only.. whole foods > supplemental crap like protein bars..

yellow snow
07-31-2016, 09:44 PM
they should be used as a emergency last resort only.. whole foods > supplemental crap like protein bars..

A really good alternative to protien bars are canned meats like sardine, octopus or my favorite smoked oysters. Good amount of protien low carbs and you know what you are getting.

AlphaLife
07-31-2016, 10:08 PM
A really good alternative to protien bars are canned meats like sardine, octopus or my favorite smoked oysters. Good amount of protien low carbs and you know what you are getting.
Perfect fix for my sweet tooth...

3J
08-02-2016, 11:16 AM
yea its not a horrible option.. i mean there are preservatives and a ton of sodium in it..

but ill take that over a protein bar lol

Masher59
08-02-2016, 11:38 AM
what does 3J stand for? what are the 3 J's?

He once jerked off 3 times and finished in 3 minutes with no lube. He has a pic of the scab to prove it.

3J
08-02-2016, 11:42 AM
He once jerked off 3 times and finished in 3 minutes with no lube. He has a pic of the scab to prove it.
its a shortened version of a nickname i was given when i was in high school...

mattyd1977
08-19-2016, 10:52 PM
Mate

I asked you a question earlier but ill ask here as well as I didnt see this thread beforehand,

Im running on a macros of about 250p, 150-200c, 50 fat which is about 2250 calories a day and am 2 days into a 2 week clen cycle, should I change up my nutrion to suit?
Not sure if you need to know but Im 39, 98kg, 179cm tall, train 5- 6 days a week, work in a fairly physical job (mechanic in mining) and do minimal cardio.
I lost a lot of strength and muscle on a previous cycle and dont want to lose lean mass again, any comments and feedback appreciated.
Thanks for taking the time to do this.

Matt

3J
08-20-2016, 02:31 PM
are you just running clen?? no test?
Mate

I asked you a question earlier but ill ask here as well as I didnt see this thread beforehand,

Im running on a macros of about 250p, 150-200c, 50 fat which is about 2250 calories a day and am 2 days into a 2 week clen cycle, should I change up my nutrion to suit?
Not sure if you need to know but Im 39, 98kg, 179cm tall, train 5- 6 days a week, work in a fairly physical job (mechanic in mining) and do minimal cardio.
I lost a lot of strength and muscle on a previous cycle and dont want to lose lean mass again, any comments and feedback appreciated.
Thanks for taking the time to do this.

Matt

mattyd1977
08-20-2016, 06:44 PM
Just a clen cycle mate, nothing else!
no shakes, headaches, cramps or any side efects yet either, 3rd day today and at 60mg

3J
08-22-2016, 04:53 PM
well youre undereating.. thats your major problem from the looks of it

The Survivor
08-23-2016, 03:23 PM
Bro per what I've heard amongst creditable BB's, its really glycogen that you expend when you train into the pain zone and that a sugar product would be preferred post workout as opposed to protein drink as chances you have plenty of protein in yr system already. I personally drink scoop of sugared Gatorade post work out as I train intensely.

That being said, when I do my cardio early AM,(after ingesting small amt of protein), is this the time also to take a Gatorade immediately when done with cardio? Then wait 30 min and have full breakfast? Thanks!

3J
08-23-2016, 03:48 PM
Bro per what I've heard amongst creditable BB's, its really glycogen that you expend when you train into the pain zone and that a sugar product would be preferred post workout as opposed to protein drink as chances you have plenty of protein in yr system already. I personally drink scoop of sugared Gatorade post work out as I train intensely.

That being said, when I do my cardio early AM,(after ingesting small amt of protein), is this the time also to take a Gatorade immediately when done with cardio? Then wait 30 min and have full breakfast? Thanks!
what intensity and duration are you doing your cardio?

The Survivor
08-23-2016, 04:13 PM
what intensity and duration are you doing your cardio?
80-85% for 20-25 min, 3 times a wk

3J
08-23-2016, 04:19 PM
yea you dont need gatorade... you dont need post workout nutrition like that.. you should do that in a fasted state and just eat a good breakfast afterwords...

SilkQuads
08-23-2016, 04:43 PM
I just read this entire thread and wow 3J, you are for sure an asset to MC.

Masher59
08-23-2016, 07:42 PM
Ask anything woot woot!

How much wood could a woodchuck chuck if a woodchuck could chuck wood?

The Survivor
08-25-2016, 08:56 AM
3J any truth to the belief you should wait at least 30 min after doing cardio for the "after burn" before eating allowing yr body to continue to burn fat even though yr cardio session is over?

3J
08-30-2016, 09:38 AM
3J any truth to the belief you should wait at least 30 min after doing cardio for the "after burn" before eating allowing yr body to continue to burn fat even though yr cardio session is over?
it really matters to when you are doing cardio.. is it post workout???

also, the "afterburn" as you say lasts longer than 30 min... and whether or not you get food in doesn't matter.. it takes time to digest food unless its a fast acting protein like whey.. even with that it will take about 30 min to start digesting

The Survivor
08-31-2016, 11:30 AM
it really matters to when you are doing cardio.. is it post workout???

also, the "afterburn" as you say lasts longer than 30 min... and whether or not you get food in doesn't matter.. it takes time to digest food unless its a fast acting protein like whey.. even with that it will take about 30 min to start digesting
I try to do cardio on near fasted state first thing in AM, then I wait 30-60 min then have breakfast, then wait at least hr, then train. Is this correct? thanks

3J
08-31-2016, 04:21 PM
yes sir.. but i wouldn't do a nearly fasted state.. i would do it fasted... and i would do it low intensity, heart rate of 130-135
I try to do cardio on near fasted state first thing in AM, then I wait 30-60 min then have breakfast, then wait at least hr, then train. Is this correct? thanks

The Survivor
09-02-2016, 12:54 PM
Question re the GI, I know low GI is 55 or less, but is a carb that comes in at say 25 any better than one at 55? Also John Parilloo states that eating protein with a carb will dampen the insulin spike, you you agree? thanks

Presser
09-05-2016, 04:23 PM
bump

3J
09-05-2016, 04:38 PM
Question re the GI, I know low GI is 55 or less, but is a carb that comes in at say 25 any better than one at 55? Also John Parilloo states that eating protein with a carb will dampen the insulin spike, you you agree? thanks
he says that because of digestion time...

remember that if you were to eat pasta alone vs eating pasta with.. beef.. or olive oil.. for example.. there would be a big difference in GL...

fats will always slow down digestion..

The Survivor
09-06-2016, 05:15 PM
he says that because of digestion time...

remember that if you were to eat pasta alone vs eating pasta with.. beef.. or olive oil.. for example.. there would be a big difference in GL...

fats will always slow down digestion..
So the slower you release insulin in yr body, the less your GI spike will be correct? Then yr body can utilize those carbs for muscle building?? Thanks 3J

3J
09-07-2016, 10:26 AM
no thats not exactly correct... gi is gi, regardless of how slow you release it.. it affects GL... and spiking your insulin at times can be beneficial to muscle growth.. ask anyone who uses slin post workout lol
So the slower you release insulin in yr body, the less your GI spike will be correct? Then yr body can utilize those carbs for muscle building?? Thanks 3J

Presser
09-08-2016, 08:58 AM
GI OR GL , WHATEVER THE CASE , I WOULDNT MIND READING A NICE WRITE UP ON IT, COPY PASTE EVEN IS FINE, CAUSE YOU TWO HAVE ME SO CONFUSED RIGHT NOW, ITS BOTHERING ME

3J
09-08-2016, 10:43 AM
right... makes sense.. i should write up on it
GI OR GL , WHATEVER THE CASE , I WOULDNT MIND READING A NICE WRITE UP ON IT, COPY PASTE EVEN IS FINE, CAUSE YOU TWO HAVE ME SO CONFUSED RIGHT NOW, ITS BOTHERING ME

The Survivor
09-08-2016, 12:22 PM
right... makes sense.. i should write up on it
I saw something on one of other sites, but would rather get it from a credible source like yr self 3J.

3J
09-08-2016, 05:44 PM
pm me the link...
I saw something on one of other sites, but would rather get it from a credible source like yr self 3J.

The Survivor
09-10-2016, 08:20 AM
pm me the link...

I emailed you 3J

3J
09-12-2016, 01:31 PM
never got an email??

drtbear1967
09-12-2016, 01:37 PM
Thanks brother, your plan is awesome and cannot wait to see the results.

The Survivor
09-12-2016, 01:59 PM
never got an email??
2nd times the charm, subject line is Linky, LMK when you get it ok

XOHOB
09-29-2016, 04:07 PM
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