Big Beef m4bteam transformation

[Big Beef]

When I first started back on my fitness journey after a few months out of hospital ,that pull up bar and a set of dumbbells wee all I used for a year before I had enough confidence to set foot in a gym. Pull ups are so essential but often overlooked . Goes to show u you can make gains even if u don't have a gym membership ,fuck excuses!!! That's awesome Beef you are on the road to get right where u wanna be keep it up my dude!!!!

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Did a at home back workout routine today, as I have been non stop all weekend, but determined to get my workout in one way or another. Took this pic to give you all an idea of what I do my pull ups on some times. I can't go to wide because the door frame is not big enough, but it works pretty good & probably easier on my shoulder that way anyway. That pull up bar rotates down as well & allows me to do body weight rows on it. Had a pretty good workout & got a great pump.

Back & abs

Leg raise crunches: 3 sets of 30

Oblique crunches: 3 sets of 30 (15 each side)

Heavy band pulldowns: 3 sets until failure. Mainly to get my back & shoulders warmed up.

Pull ups: 5 sets of 12, 12, 12, 11, 10. Like push up bars, the hooks in the picture seem to add a slight resistance to pull ups.

Body weight rows: I do these by putting the majority of my weight on one arm for a couple reps, do the other arm a couple reps & do my reps this way for 8 reps each arm & than do both arms until failure. 5 sets of 8 & than until failure each set after the 8 reps.

Single arm heavy band pulldowns: 3 sets of 15. Great pump to finish the workout!

Walked some trails earlier today & got a damn good sweat going, so I just considered that my cardio.

That's a hell of a compliment bro & it's much appreciated. You are very right too, that you can gain much by working out, outside of the gym. Truth is, I feel I could build certain parts of my body better at home than the gym because at the gym, I sometimes focus more on how much I'm lifting, instead of how I should be lifting to build muscle! It's just mental I guess.

 

[Muscle mechanic]

As I keep saying, I learned how to diet and rip, but today I established cardio thru high intensity training that I treak, pick up or lower tempo to get as lean as I want and eating enough becomes the concern.

For me my high is pushing that hard and getting heart rate up. My stature isn't going anywhere my muscle is long earned!!
But my workouts are very high intensity.
It's like a circuit of pure Brutal punishment to muscles and cardio system.
But that is level that I love the most.

There are many I knkw who use my strategy. Since I learned this put my body thru it and my body figured out I better adjust to this cause he is Gonna keep doing it to me. Getting lean has been totally different and unconventional to most!!
But it never fails. Train yourself to push for that whole 45-60minutes with only rest walking to next set in super Circut!!
It to get water.

Good job!
Sorry I missed.
As I always said full of muscle and love yo see u leaned up.
Well your are, keep it up.

Hey I got some heavy stuff to move, think u can save me from renting a bobcat!!

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Meant to get a back pic up the other day, along with the others & never got to it. Forgot the board name & date on first one, so I took 2. I never worry about lighting in the room. I figure, you all have seen me in the same lighting the whole time, so you will be able to notice changes when I get them. Have slightly leaned, but much work ahead of me. Confident though because I've been more disciplined lately & tren ace is kicking in hard! I have cheated a couple times in the last week, but I'm finally getting my diet together better than it has been through this whole log & cycle.

Lol would be happy to help bro & thanks for compliment! I have to stay on myself, as I have slacked the last couple days on my diet, but tonight is my food preparation day & I will get it lined out. My diet is better than it was, so I am sure I will continue to improve in that area. Just not something I am experienced at.

 

[Big Beef]

I keep my intensity pretty high through the majority of my workout. I may take a slightly higher rest break between heavier sets, but I am usually sweating though my entire workout from keeping after it the whole time. I don't bs in the gym! I'm getting after it. I put weight on fast with gear, if I don't keep it in check. Cardio is necessary for me. Obviously the diet too. That's good you keep your intensity high.

 

[Muscle mechanic]

I keep my intensity pretty high through the majority of my workout. I may take a slightly higher rest break between heavier sets, but I am usually sweating though my entire workout from keeping after it the whole time. I don't bs in the gym! I'm getting after it. I put weight on fast with gear, if I don't keep it in check. Cardio is necessary for me. Obviously the diet too. That's good you keep your intensity high.

My whole workout is cardio of high intensity.
I have gotten cardio so good that keep tempo up.
I give up the conventional set rest set workouts during cuts.
I turn it into a circut of 3 burst sets per interval of of 3 exercises back to back then back to next so it's paired in 3 of 5 sets per
Then I change to next 3 burst exercises and do same.
Not sure if u following me.
But I will post them in thread more thoroughly

 

[Big Beef]

I keep my intensity pretty high through the majority of my workout. I may take a slightly higher rest break between heavier sets, but I am usually sweating though my entire workout from keeping after it the whole time. I don't bs in the gym! I'm getting after it. I put weight on fast with gear, if I don't keep it in check. Cardio is necessary for me. Obviously the diet too. That's good you keep your intensity high.

My whole workout is cardio of high intensity.
I have gotten cardio so good that keep tempo up.
I give up the conventional set rest set workouts during cuts.
I turn it into a circut of 3 burst sets per interval of of 3 exercises back to back then back to next so it's paired in 3 of 5 sets per
Then I change to next 3 burst exercises and do same.
Not sure if u following me.
But I will post them in thread more thoroughly

I'm pretty sure I am following you on everything you've said. Basically, your describing super sets, correct?? Than taking short rest breaks, before moving on with your program & doing other exercises? I've trained like that many times. It's typical high intensity training. With all do respect to your opinion bro, if that works for you than that's awesome, but I feel for myself & many others out there, that we are going to need more than high intensity weight training to see MAJOR fat loss! That's just my opinion.

 

[Muscle mechanic]

I keep my intensity pretty high through the majority of my workout. I may take a slightly higher rest break between heavier sets, but I am usually sweating though my entire workout from keeping after it the whole time. I don't bs in the gym! I'm getting after it. I put weight on fast with gear, if I don't keep it in check. Cardio is necessary for me. Obviously the diet too. That's good you keep your intensity high.

My whole workout is cardio of high intensity.
I have gotten cardio so good that keep tempo up.
I give up the conventional set rest set workouts during cuts.
I turn it into a circut of 3 burst sets per interval of of 3 exercises back to back then back to next so it's paired in 3 of 5 sets per
Then I change to next 3 burst exercises and do same.
Not sure if u following me.
But I will post them in thread more thoroughly

I'm pretty sure I am following you on everything you've said. Basically, your describing super sets, correct?? Than taking short rest breaks, before moving on with your program & doing other exercises? I've trained like that many times. It's typical high intensity training. With all do respect to your opinion bro, if that works for you than that's awesome, but I feel for myself & many others out there, that we are going to need more than high intensity weight training to see MAJOR fat loss! That's just my opinion.

It all depends on levels if fittness to push higher intensity for longer durations.
Overtime body adapts to be more efficient as it achieves better fitness.
Never said it can be done over night but overtime something gotta give!!!

I burn more than I put in and that is what causes weight loss!!

That's all I meant.
I can diet alone and lose weight but also metabolism will slow and hold on to fat.

As human race we starved for millions of years. Our body has instinct to store fat to not starve.
Millions if years of starving and what 150 of not.
We Gotta put in enough but burn more.
Our body will see food is not scarce turn off starvation mode and metabolism will begin to be comfortable with letting it go but still hold back, reason we gotta force it by burning thru activity levels.

The higher intensity the more cals burned and metabolism rate stays high long after the high activity!!.
It's how our system works but we gotta train it to be effient in this way.

One needs very good cardio to keep up with intensity level I am speaking.
Most guys reg gym guys are not able to do this without training little by little more at a time to build the cardio and body learn to adapt.

I have studied metabolism and dietician also personal training in my 20's at AZ State university.

Just sharing knowledge I learned that our old brain the one that tells our heart to beat that we have to make it adapt in ways to trick it!!!

 

[Big Beef]

View attachment 17643

No pump. Well, I haven't worked out, but I still feel kind of pumped. Just feel good I guess. Anyway, thought I'd throw an arm pic out there since I'm up so damn late, trying to get my place cleaned up & needed a break. Probably work arms Tuesday. Tomorrow I think will just be cardio.

 

[Drealdeal]

View attachment 17643

No pump. Well, I haven't worked out, but I still feel kind of pumped. Just feel good I guess. Anyway, thought I'd throw an arm pic out there since I'm up so damn late, trying to get my place cleaned up & needed a break. Probably work arms Tuesday. Tomorrow I think will just be cardio.

Nice

 

[Big Beef]

View attachment 17643

No pump. Well, I haven't worked out, but I still feel kind of pumped. Just feel good I guess. Anyway, thought I'd throw an arm pic out there since I'm up so damn late, trying to get my place cleaned up & needed a break. Probably work arms Tuesday. Tomorrow I think will just be cardio.

Nice

Thank ya

 

[Muscle mechanic]

View attachment 17643

No pump. Well, I haven't worked out, but I still feel kind of pumped. Just feel good I guess. Anyway, thought I'd throw an arm pic out there since I'm up so damn late, trying to get my place cleaned up & needed a break. Probably work arms Tuesday. Tomorrow I think will just be cardio.

Nice

Thank ya

60 day mark normally starts to show apparent changes for myself when I am where u are and were.
Changes prevalent now!!
U over the hump they will continue so don't stop.

 

[Big Beef]

View attachment 17643

No pump. Well, I haven't worked out, but I still feel kind of pumped. Just feel good I guess. Anyway, thought I'd throw an arm pic out there since I'm up so damn late, trying to get my place cleaned up & needed a break. Probably work arms Tuesday. Tomorrow I think will just be cardio.

Nice

Thank ya

60 day mark normally starts to show apparent changes for myself when I am where u are and were.
Changes prevalent now!!
U over the hump they will continue so don't stop.

Definitely not stopping & thanks for the good words. I'm already ready for my arm workout tomorrow.

 

[Muscle mechanic]

View attachment 17643

No pump. Well, I haven't worked out, but I still feel kind of pumped. Just feel good I guess. Anyway, thought I'd throw an arm pic out there since I'm up so damn late, trying to get my place cleaned up & needed a break. Probably work arms Tuesday. Tomorrow I think will just be cardio.

Nice

Thank ya

60 day mark normally starts to show apparent changes for myself when I am where u are and were.
Changes prevalent now!!
U over the hump they will continue so don't stop.

Definitely not stopping & thanks for the good words. I'm already ready for my arm workout tomorrow.

Most common mistake I see is guys stopping when stopping cycle.
To change the way u want to, it takes time and constant so don't stop.

I woukd say a 20 week cycle better being u don't blast and cruise.

Or just keep best u can without gear, but everything in body favors catabolism when gear stops.

Keep pushing

 

[Big Beef]

View attachment 17643

No pump. Well, I haven't worked out, but I still feel kind of pumped. Just feel good I guess. Anyway, thought I'd throw an arm pic out there since I'm up so damn late, trying to get my place cleaned up & needed a break. Probably work arms Tuesday. Tomorrow I think will just be cardio.

Nice

Thank ya

60 day mark normally starts to show apparent changes for myself when I am where u are and were.
Changes prevalent now!!
U over the hump they will continue so don't stop.

Definitely not stopping & thanks for the good words. I'm already ready for my arm workout tomorrow.

Most common mistake I see is guys stopping when stopping cycle.
To change the way u want to, it takes time and constant so don't stop.

I woukd say a 20 week cycle better being u don't blast and cruise.

Or just keep best u can without gear, but everything in body favors catabolism when gear stops.

Keep pushing

I couldn't agree more. I know several guys personally that will not do a damn thing in the gym, unless they are on the gear. That'll never be me. Thanks for the advice. I will consider a longer cycle.

 

[KaiGold]

I never stop. Gear or no gear.

 

[Drealdeal]

Me neither consistency, diet intensity I do it

I never stop. Gear or no gear.

 

[Push50]

View attachment 17643

No pump. Well, I haven't worked out, but I still feel kind of pumped. Just feel good I guess. Anyway, thought I'd throw an arm pic out there since I'm up so damn late, trying to get my place cleaned up & needed a break. Probably work arms Tuesday. Tomorrow I think will just be cardio.

Nice

Thank ya

60 day mark normally starts to show apparent changes for myself when I am where u are and were.
Changes prevalent now!!
U over the hump they will continue so don't stop.

Definitely not stopping & thanks for the good words. I'm already ready for my arm workout tomorrow.

Most common mistake I see is guys stopping when stopping cycle.
To change the way u want to, it takes time and constant so don't stop.

I woukd say a 20 week cycle better being u don't blast and cruise.

Or just keep best u can without gear, but everything in body favors catabolism when gear stops.

Keep pushing

I couldn't agree more. I know several guys personally that will not do a damn thing in the gym, unless they are on the gear. That'll never be me. Thanks for the advice. I will consider a longer cycle.

You can also look at running a SARM between cycles. It will help to maintain gains and has very few sides.

 

[Big Beef]

I never stop. Gear or no gear.

Same here. Best way to be.

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Me neither consistency, diet intensity I do it

I never stop. Gear or no gear.

I'm consistent with my training, but not with my diet. As I've said, I'm working at that now though & will continue to do so after my cycle.

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View attachment 17643

No pump. Well, I haven't worked out, but I still feel kind of pumped. Just feel good I guess. Anyway, thought I'd throw an arm pic out there since I'm up so damn late, trying to get my place cleaned up & needed a break. Probably work arms Tuesday. Tomorrow I think will just be cardio.

Nice

Thank ya

60 day mark normally starts to show apparent changes for myself when I am where u are and were.
Changes prevalent now!!
U over the hump they will continue so don't stop.

Definitely not stopping & thanks for the good words. I'm already ready for my arm workout tomorrow.

Most common mistake I see is guys stopping when stopping cycle.
To change the way u want to, it takes time and constant so don't stop.

I woukd say a 20 week cycle better being u don't blast and cruise.

Or just keep best u can without gear, but everything in body favors catabolism when gear stops.

Keep pushing

I couldn't agree more. I know several guys personally that will not do a damn thing in the gym, unless they are on the gear. That'll never be me. Thanks for the advice. I will consider a longer cycle.

You can also look at running a SARM between cycles. It will help to maintain gains and has very few sides.

I have some Sarms. I used the ostarine during my last pct to see if it would help with some repair to my neck & shoulder. Also, to help keep gains. Never used it as a bridge. I've ostarine, lgd & andarine.

 

[Muscle mechanic]

Same here. Best way to be.

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Me neither consistency, diet intensity I do it

I never stop. Gear or no gear.

I'm consistent with my training, but not with my diet. As I've said, I'm working at that now though & will continue to do so after my cycle.

Right on brother!!
I also know that u were taking a much tighter firm around time u ran EQ before your surgery!!
And I also know that u just started using gear which is 100% respectable, waiting like u did is right thing to do!!!

So keep training and eating food that feeds muscle before being stored for fat.
Most of all figure out your metabolic rate, what your activity level is and how many calories u burn!!

From that point u gotta burn more to lose weight than your maintance!

2 ways both work!
Lower calorie intake from your maintance.
Increase activity levels, training, intensity, cardio. Even taking stairs instead of elevator, parking at far end of parking lot.
There are daily habits I have changed over the years and now it's my norm!

I know u may know these things but other people read and our info can help them too!

Another thing I was touching on is optimal hormone levels even stable high
1000ng/dl TRT or cruise levels along with 40 min workouts 4 times a week have proven to decrease fat and increase lean muscle even without changes in diet!

But choosing a good diet important.
One that provides nutrients needed, and matches our activity needs!!

U gotta force a metabolism shift and once u do and get at that point of say 13% bf, from that point u keep things in check. Your body will learn a new efficiency and your metabolism will keep up!
But u gotta get to that 15% and never let yourself go above again! From there your ranges will be 7-9% on cut and 13-15% on a bulk!!!

U doing it, and want u to know the Ugh of following a diet will be much less overtime as u shift and once u shift that is the consistency that I think is important to stay at.

Sorry for my long post, but I wanna contribute if I can put it into words!!
I tried!!

 

[Big Beef]

Same here. Best way to be.

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Me neither consistency, diet intensity I do it

I never stop. Gear or no gear.

I'm consistent with my training, but not with my diet. As I've said, I'm working at that now though & will continue to do so after my cycle.

Right on brother!!
I also know that u were taking a much tighter firm around time u ran EQ before your surgery!!
And I also know that u just started using gear which is 100% respectable, waiting like u did is right thing to do!!!

So keep training and eating food that feeds muscle before being stored for fat.
Most of all figure out your metabolic rate, what your activity level is and how many calories u burn!!

From that point u gotta burn more to lose weight than your maintance!

2 ways both work!
Lower calorie intake from your maintance.
Increase activity levels, training, intensity, cardio. Even taking stairs instead of elevator, parking at far end of parking lot.
There are daily habits I have changed over the years and now it's my norm!

I know u may know these things but other people read and our info can help them too!

Another thing I was touching on is optimal hormone levels even stable high
1000ng/dl TRT or cruise levels along with 40 min workouts 4 times a week have proven to decrease fat and increase lean muscle even without changes in diet!

But choosing a good diet important.
One that provides nutrients needed, and matches our activity needs!!

U gotta force a metabolism shift and once u do and get at that point of say 13% bf, from that point u keep things in check. Your body will learn a new efficiency and your metabolism will keep up!
But u gotta get to that 15% and never let yourself go above again! From there your ranges will be 7-9% on cut and 13-15% on a bulk!!!

U doing it, and want u to know the Ugh of following a diet will be much less overtime as u shift and once u shift that is the consistency that I think is important to stay at.

Sorry for my long post, but I wanna contribute if I can put it into words!!
I tried!!

It's cool bro. Nothing wrong with contributing. I'm going to keep at this diet & I know it will be a while before I perfect it into the long run, but it will come. Controlling my diet on the weekends when I am with my woman is the next thing on my list!

 

[Big Beef]

Had a great arm day & was sweating the whole workout. A very sexy woman decided to do lower back extentions RIGHT in front of me when I was doing preacher curls, so I was distracted for a bit, but I eventually got my head straight lol.

Cardio: 20 mins incline walk, 10 mins stairs with high intensity drill for 1 min at the end.

Dumbbell concentration curls: 5 sets of 30×15, 40×12, 50×10, 60×5, 45×12

Ezbar skullcrushers: 4 sets of 60×20, 80×15, 100×12, 110×10

Machine preacher curls: 5 sets of 15, 12, 10, 8, 6 drop set last set for 12 more reps

Machine tricep pressdown: 4 sets of 15, 12, 12, 10

Single arm high cable curls: 4 sets of 12, 10, 10, 10 drop set last set for 12 more reps

Ez grip cable pressdown: 4 sets of 20, 15, 12, 10 drop set for 15 more reps

Usually, especially on arms, if I alternate between bicep & tricep movements, it's because I am doing super sets or at least small rest breaks. My arms don't grow super fast, so I hit em hard! Feeling good today. I will try & get an update on my diet later.

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Weight: 233 lbs

I know weight can fluctuate, but I would say that's probably pretty accurate. Puts me at a 15 lb loss since about a month or so ago. Whenever I was at 248 lbs.