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Everything posted by David81

  1. So it begins

    Congrats for the effort and results. Taken your time, stick to your meal plan and be happy.
  2. Anavar with herbal diuretics?

    By the wat, some water retention is part of the process given to the increase of protein synthesis. I'd rather use low dose vs. longer period, as 5mg-10mg for about 12-16 weeks, as long as duly followed by blood work to check hormones, lipids, kidney and liver function (including direct and indirect bilirubin as this is the most important exam to check liver health). Also, I'd include vitD 10.000ui/ed + vitC 1000mg/ed + vitE 400ui/Ed + multivitamins and minerals. The vits C,D and E plays an important antioxidative role. And, the most important: none of these meds/supplements (including var) will bring any results unless you eat and train properly, and by eating properly I mean macronutrients counting, eating clean (real food), and respecting the daily energy intake needs.
  3. 62 year slow gainer

    Welcome and congratulations for the effort and for being an example to others.
  4. Anavar with herbal diuretics?

    Why do you want to do diuretics along with oxandrolone (var)?
  5. New, skinny but motivated 😁

    ... And of course, listen to Anna.?
  6. New, skinny but motivated 😁

    This is good IMHO. 3 advices: 1- eat properly... Clean meals, real food, balance macronutrients and reach the daily kcal requirements; 2- train properly... If you wanna transform your body, you need to take it seriously... Keep it simple (old school) and make weight progressions 3- rest... Muscles are built while you rest/sleep. Welcome. Ps. Don't be lazy and look for learning materials. UKm is full of good content ... or, hire a coach ...lol.
  7. I'm looking for advice on specifics exercises or specific execution of exercises (e.g., amplitude, isometric stop, etc) to work medium and minimum glutes out. The point is to build an "upper an rounder" shaped butt in my wife. The same idea regarding biceps femoris, as she has a hard time improving hamstrings Just as an example, she's had nice results on rounder butt with low pulley hip extension executed at 45° (neither straightly nor laterally, but right in between) with a quick isometric hold at the end of extension. Nevertheless, I'd like to hear other suggestions.
  8. Yes, I asked to change username so ppl won't think I'm a personal trainer... Lol.
  9. By amplitude I mean "range" of movement, perhaps. Like, a deep squat explores maximum amplitude of the movement. Sorry, it's a word that makes sense in portuguese... Lol. Sometimes I do have a hard time to make myself understandable. Thank you for the tips on RDLs. ?
  10. I didn't really understand this part. What I meant was if there is any range of movement amplitude (or wide stance range, or feet positioning) of any of the complex muscle groups exercises (squats, legpress, rdl etc) that helps to prioritarily target the hamstrings. My wife has a hard time to get hamstrings bigger
  11. From Brazil, but living in Portugal. Check the below vídeo. Agachamento sumô step.mp4
  12. I mean range of motion, even though wide stance influences too.
  13. Hmm it's not mine too... Lol. Where are u from?
  14. @anna1 @Endomorph84 How about amplitude, specially for hamstrings grow purposes? I know that different amplitude when doing sumo deadlifts emphasizes vastus lateralis or vastus medialis. Is there such a thing for hamstrings?
  15. Oh, I apologise for not making myself properly understandable. By the 45° execution, I meant the leg movement. Not sideways, not straight back, by right in between, at 45° angle. I didn't mean the leaning position... Sorry for that. I'd be greatful.
  16. Thank you for the idea.
  17. Thank Anna. See, I know that the complex moves are the ones that makes us grow, and I'm looking for the complementary ones. Of you haven't tried yet, try that low pulley hip extention executed at 45°. It helps with the butt lifting effect and Ando makes it rounder on the upper part. But I wante to explore her with new movements that she hasn't tried.
  18. First of all, be aware that I'm no health related professional or physical educator. Anyway, I'll tell you my experience with triciptal tendonitis, but if you get the logic of it, perhaps you can try it out. I had a triciptal tendinopathy that no doctor could find a way to heal it, till the point the last doctor (I've visited 3 different ones) said I would have to live with it for good, after about 100 physical therapy sessions, ice, spot injections with steroidal anti-inflammatories, etc. Well, I'm not the kind of person that accepts such type of response untill every single bloody thing has been tried. So I started looking into PubMed website for some possible treatment. So, I found the original publication of the Alfredson protocol for a achilles tendoniti (https://sci-hub.se/10.2165/00007256-200029020-00005). Then, I also read the 2 yrs after follow up and the results were still there. So I tried it for triciptal tendinopathy. Ii started it as proposed in the article, but the triceps groups takes a little longer to recover from lifting than the calves. So I adapted it for only one session a day with very slow eccentric movements. As the movements were slow, the weight wasn't that heavy, so, after week 4, I started to help the concentric movements with the injured arm (before that, I used my left arm to pull the cable down). I could feel week by week improvements, till the 8th week, when I decided to add some chemicals. So, I started a low dose nandrolone decanoate as it seems to stimulate type 3 procollagen (https://www.ncbi.nlm.nih.gov/pubmed/2233278) and also work on tendon repair (https://www.ncbi.nlm.nih.gov/pubmed/15150040), besides nandrolone is a progestin, though, it has an anti-inflammatory effect). I also did low dose T as it eems to improve collagen sinthesys and it was important to keep the libido as nandrolone is highly HPTA suppressive. Well, after the total of 12 weeks, I was back to my back to my regular triceps exercises, taking the duly care, of course. Nowadays, the only thing I can't do is a complete arm extension, as I feel something that bugs me inside the olecranon. Read the entire Alfredson article and try to adapt to your reality. Start with your arm weight and make slow progressions on weights.
  19. Move more weight or squeeze the Rep?

    If I have to choose between the two given options, I pick squeeze reps. Articulation was not made to support weight, so I rather rep beyond to stress the muscle groups than lift more weight and get injured. Weight and reps will result in diff stimuli to diff muscle.fibers, so both are important. But, again, I rather squeeze reps.
  20. Re-Feed & Re-Lose

    Interesting reading. IMHO, the writer could be a little more of a gentlement when referring to different points of view (mainly when he talks about people who defends low carb diet). This kind of comportment leads do a little discredit (this is the effect on myself). Besides that, it's a nice text. When I previously mentioned carb cycling, I meant under the refeed bias, according to your text and considering the leptin issue. Thanks for all.
  21. Re-Feed & Re-Lose

    We share the same ideology. I believe that questioning is the combustible of progression, and it doesn't matter from who it comes from, be an illiterate, be a post doctor. Thanks. I'll surely read it.
  22. Re-Feed & Re-Lose

    @Fadi first of all, great article. Based on your text, it seems carb cycling could be a good strategy to burn some BF up. Does my thought makes any sense according to what you wrote?
  23. Showering every day

    I shower at least twice a day. I've been doing it for the last 25 yrs and I'm alive and healthy.
  24. Keto meal advice

    Guacamole: smashed avocado, a little bit of tiny cut onion, no pulp and no seeds diced tomato, salt and lemon (or lime). You can store it for 2-3 days. It goes well with any meat.