abarlament
New Member
goon, f'bombing results. Diet during hte cycle was...?
cluelessgoon
New Member
My diet during the HST cycle consisted of a core of the following..
Food Kcals Protein
------------------------------------------
nuts 600 30
salad with omelete, burgs 600 50
oats, milk 500 28
Shake 300 40
Veggies & beans, lentils 500 40
yogurt, fruit 150 10
2650 200
I added more carbs to this or more fat (by varying portion size), depending where I was in the cycle. More carbs in the 15s, 10s and less in the 5s. I ate toast and quite a bit of crap too in the 5s as I started to feel more beaten up.
Due to the frequent nature of HST I found myself unable to do cardio (by cycling everywhere) as I would normally, without impacting some lift in the training. For that reason amongst others I have switched to a more alternating routine.
I didn't suppliment with anything really, except the odd protein shake. I do have a sit down job though, where I can basically eat all day!
I really want to add in some creatine (as I respond very well to this) but am reluctant as it will cloud the reasults coming purely from HST.
Food Kcals Protein
------------------------------------------
nuts 600 30
salad with omelete, burgs 600 50
oats, milk 500 28
Shake 300 40
Veggies & beans, lentils 500 40
yogurt, fruit 150 10
2650 200
I added more carbs to this or more fat (by varying portion size), depending where I was in the cycle. More carbs in the 15s, 10s and less in the 5s. I ate toast and quite a bit of crap too in the 5s as I started to feel more beaten up.
Due to the frequent nature of HST I found myself unable to do cardio (by cycling everywhere) as I would normally, without impacting some lift in the training. For that reason amongst others I have switched to a more alternating routine.
I didn't suppliment with anything really, except the odd protein shake. I do have a sit down job though, where I can basically eat all day!
I really want to add in some creatine (as I respond very well to this) but am reluctant as it will cloud the reasults coming purely from HST.
Taking an SD after my 6th cycle, started HST November 04. Starting weight was 174.5 and is now 227. Going to start a 5x5 strength routine Monday and lose some of the fat. Strength gains were actually decent, some of my numbers are:
deadlift: 500x1
bent row: 310x1
dips: 110+BW x 5
chins: 60+bwx5
deadlift: 500x1
bent row: 310x1
dips: 110+BW x 5
chins: 60+bwx5
Tom Treutlein
New Member
Near 50 lbs. from November until now, Liege?
Either you're using AAS, you're adding way too much fat, or you're a liar.
Either you're using AAS, you're adding way too much fat, or you're a liar.
ChrisHouston
New Member
I've just finished my third round of HST. I did a cutting cycle this time - after the holidays, my trousers were a little too tight around my waist for comfort.
I did a six-week cycle, starting with the 10s. For the negatives, I estimated my "zero-rep maximum" (i.e. just a little higher than I could lift even once) and did a standard progression of weights over two weeks. This turned out that the first week of "negatives" was the same weights as the 2nd week of fives, so I basically did the second week of fives again (three sets of five) and then a final week with heavier weights, using drop sets or negatives where necessary to do two sets of five.
Routine:
Slight-incline dumbbell bench press
Dumbbell bent-over rows
Dumbbell shoulder press
Assisted Chins \
Assisted Dips As a superset
Assisted Pull-ups /
Crunches
Squats
Nutrition:
I aimed to eat 500kcal below maintenance, but didn't stress too much about it - if I was hungry, I'd eat something. However, I can definitely say that the weeks where I was strict about it were significantly more successful that the ones I was a bit laissez-faire about watching what I ate. I made sure to eat 1g/lb/day protein. Supplements-wise, I used protein powder (MetRx Protein Plus, which I was quite impressed with. I should have bought more when it was on special), creatine, flaxseed oil, multivitamins (which I'd use on a bulking cycle too) and then added CLA and ephedrine+caffeine.
Results:
<span style='font-family:Courier'> 7 Jan 17 Feb Diff.
Weight lb 184 178 -6
BF % 20.7 16 -4.7 <-- !!
LMM lb 146 149.5 +3.5
BFM lb 38 28.5 -9.5 <-- !!
Waist " 33 31.1 -1.9
Navel " 36.5 34 -2.5 <-- !!
Hips " 37.4 36.1 -1.3
Neck " 14.5 14.75 +0.25
Chest " 40 40.5 +0.5
Nipple " 37.7 38 +0.3
Bicep " 12.6 12.9 +0.3
Forearm " 11.5 11.7 +0.2
Thigh " 23.7 24 +0.3
Calf " 15.3 15.5 +0.2</span>
I'm quite pleased with the results. I hadn't planned to gain any muscle-mass, so that was a total bonus.
Next:
The same again, except I'll be replacing the dumbbell rows with barbell rows... because I ran out of dumbbells heavy enough. Woohoo! I'll also be throwing deadlifts in there.
Chris.
I did a six-week cycle, starting with the 10s. For the negatives, I estimated my "zero-rep maximum" (i.e. just a little higher than I could lift even once) and did a standard progression of weights over two weeks. This turned out that the first week of "negatives" was the same weights as the 2nd week of fives, so I basically did the second week of fives again (three sets of five) and then a final week with heavier weights, using drop sets or negatives where necessary to do two sets of five.
Routine:
Slight-incline dumbbell bench press
Dumbbell bent-over rows
Dumbbell shoulder press
Assisted Chins \
Assisted Dips As a superset
Assisted Pull-ups /
Crunches
Squats
Nutrition:
I aimed to eat 500kcal below maintenance, but didn't stress too much about it - if I was hungry, I'd eat something. However, I can definitely say that the weeks where I was strict about it were significantly more successful that the ones I was a bit laissez-faire about watching what I ate. I made sure to eat 1g/lb/day protein. Supplements-wise, I used protein powder (MetRx Protein Plus, which I was quite impressed with. I should have bought more when it was on special), creatine, flaxseed oil, multivitamins (which I'd use on a bulking cycle too) and then added CLA and ephedrine+caffeine.
Results:
<span style='font-family:Courier'> 7 Jan 17 Feb Diff.
Weight lb 184 178 -6
BF % 20.7 16 -4.7 <-- !!
LMM lb 146 149.5 +3.5
BFM lb 38 28.5 -9.5 <-- !!
Waist " 33 31.1 -1.9
Navel " 36.5 34 -2.5 <-- !!
Hips " 37.4 36.1 -1.3
Neck " 14.5 14.75 +0.25
Chest " 40 40.5 +0.5
Nipple " 37.7 38 +0.3
Bicep " 12.6 12.9 +0.3
Forearm " 11.5 11.7 +0.2
Thigh " 23.7 24 +0.3
Calf " 15.3 15.5 +0.2</span>
I'm quite pleased with the results. I hadn't planned to gain any muscle-mass, so that was a total bonus.
Next:
The same again, except I'll be replacing the dumbbell rows with barbell rows... because I ran out of dumbbells heavy enough. Woohoo! I'll also be throwing deadlifts in there.
Chris.
I
imported_davewins
Guest
<div>
(Tom Treutlein @ Feb. 19 2006,02:44)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Near 50 lbs. from November until now, Liege?
Either you're using AAS, you're adding way too much fat, or you're a liar.
</div>
November 04 he said. He finished his 6th CYCLE not 6th week.
(Tom Treutlein @ Feb. 19 2006,02:44)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Near 50 lbs. from November until now, Liege?
Either you're using AAS, you're adding way too much fat, or you're a liar.
November 04 he said. He finished his 6th CYCLE not 6th week.
Tom Treutlein
New Member
Ah okay, I see what I did. I saw Nov 04 as November 4th, not at the year 2004. No wonder something seemed out of place.
Just posted up my 1st cycle results in another thread.
gained 16 pounds in 7 weeks. Bodyfat% stayed the same. Check it out below if you want details and pics.
http://www.hypertrophy-specific.info/cgi-bin....t=11212
gained 16 pounds in 7 weeks. Bodyfat% stayed the same. Check it out below if you want details and pics.
http://www.hypertrophy-specific.info/cgi-bin....t=11212
abarlament
New Member
HST cycle 1 (Jan 14- March 3) results
measurement.... start... end
neck.................17"..... 17.5" +.5"
l/r biceps.....15/15.25".....15.4/15.5" +.4/.25"
waist................38"........37" -1"
glute.................40".......41" +1"
quad............24.8/25".....25.5/25.5" +.7/.5"
calf.............16.5/16.5".....16.5/16.5"
weight...........~204lb.........200.5lb -3.5
Awesome results. Looking forward to the next cycle, now I got the Arnold this weekend, PT test on Tuesday, finding some random maxes and other stuff on Thursday or somewhre around there, then SD for around 14 days. I'll try to get some pictures up when I can.
measurement.... start... end
neck.................17"..... 17.5" +.5"
l/r biceps.....15/15.25".....15.4/15.5" +.4/.25"
waist................38"........37" -1"
glute.................40".......41" +1"
quad............24.8/25".....25.5/25.5" +.7/.5"
calf.............16.5/16.5".....16.5/16.5"
weight...........~204lb.........200.5lb -3.5
Awesome results. Looking forward to the next cycle, now I got the Arnold this weekend, PT test on Tuesday, finding some random maxes and other stuff on Thursday or somewhre around there, then SD for around 14 days. I'll try to get some pictures up when I can.
First of all WOW the site has really changed since the last renovation good job admin. Now onto my resaults, I have been training using HST for years and things are still going great. I wanted to gain size on my arms this year and set a routine to do so, I was feeling pretty dissapointed about my resaults untill I measured. I weighed more last year than I did this year but the tape says I am bigger than ever!!!!
Weight 173 lbs -> 181-82 lbs or 177 lbs according to doctor’s scale
Chest (avg. relaxed) 42”-> 43”
Chest flexed 45” (sorry didnt take this before)
Waist (avg. relaxed over top of hip bone) 32 ½”-> 33”
Waist (smallest reading with vacuum over hip bone) 31” -> 31.5”
L Upper arm 14 5/8” -> 15 ¼”
R Upper arm 14 5/8” -> 15 1/8”
L Forearm 11 3/8” -> 11 5/8” (arm straight out)
R Forearm 11 6/8” -> 12” (arm straight out)
L Calf 14 ½”-> 14 ¾”
R Calf 14 ¾”-> 14 ¾”
L Upper leg standing flexed bellow glute 23 ½”-> 24 1/8”
R Upper leg standing flexed bellow glute 23 ½”-> 24 1/8”
Glute standing not flexed 37” -> 37 ½”
Wrist 6 ½” at bump, one 8th smaller before bump on left hand, right hand one 8th larger on each reading
Just goes to show you weight really is the worst way to measure your gains.
Weight 173 lbs -> 181-82 lbs or 177 lbs according to doctor’s scale
Chest (avg. relaxed) 42”-> 43”
Chest flexed 45” (sorry didnt take this before)
Waist (avg. relaxed over top of hip bone) 32 ½”-> 33”
Waist (smallest reading with vacuum over hip bone) 31” -> 31.5”
L Upper arm 14 5/8” -> 15 ¼”
R Upper arm 14 5/8” -> 15 1/8”
L Forearm 11 3/8” -> 11 5/8” (arm straight out)
R Forearm 11 6/8” -> 12” (arm straight out)
L Calf 14 ½”-> 14 ¾”
R Calf 14 ¾”-> 14 ¾”
L Upper leg standing flexed bellow glute 23 ½”-> 24 1/8”
R Upper leg standing flexed bellow glute 23 ½”-> 24 1/8”
Glute standing not flexed 37” -> 37 ½”
Wrist 6 ½” at bump, one 8th smaller before bump on left hand, right hand one 8th larger on each reading
Just goes to show you weight really is the worst way to measure your gains.
Ok so I just completed my forth cycle of HST and these are my results.
These results are from the end of my l3rd cycle until now. (For earlier results see earlier posts in this thread)
Before After
arms 13.25 13 (-.25"
chest 41 42.25 (+1.25"
forearm 12 12 (0"
calve 14.75 15 (+.25"
thigh 23 23.25 (+.25"
neck 16 16 (0"
waist 35-36 (0"
Body Weight: 172lbs Now: 180-182lbs
My growth seems to have totally stopped in my legs and arms. I've also noticed that I no longer get a pumped feeling while working out. If I do happen to get it it only lasts for a few minutes as compared to several minutes when I first started. My strength went up quite a bit this cycle though as I added 20lbs to my bench, squat, deadlift, row and can now do 10 reps easy on pull-ups with body weight. My isolation movements went up about 10lbs each.
I ate maintenance during this entire cycle. I was hoping it would help maintain weight while burning some fat, but did not. I will be adding cardio this next cycle and will slightly lower my carb intake to see what happens.
These results are from the end of my l3rd cycle until now. (For earlier results see earlier posts in this thread)
Before After
arms 13.25 13 (-.25"
chest 41 42.25 (+1.25"
forearm 12 12 (0"
calve 14.75 15 (+.25"
thigh 23 23.25 (+.25"
neck 16 16 (0"
waist 35-36 (0"
Body Weight: 172lbs Now: 180-182lbs
My growth seems to have totally stopped in my legs and arms. I've also noticed that I no longer get a pumped feeling while working out. If I do happen to get it it only lasts for a few minutes as compared to several minutes when I first started. My strength went up quite a bit this cycle though as I added 20lbs to my bench, squat, deadlift, row and can now do 10 reps easy on pull-ups with body weight. My isolation movements went up about 10lbs each.
I ate maintenance during this entire cycle. I was hoping it would help maintain weight while burning some fat, but did not. I will be adding cardio this next cycle and will slightly lower my carb intake to see what happens.
RoWdY_RuFf_BoY
New Member
My height is around 170cm which is just below 5"6'. I have no idea about bf%, lean mass etc.
(1 week 15's, 2 weeks 10's, 4 weeks 5's)
Just finished my 2nd cycle of HST (2 months) and here are my results:
Before(Start of 2nd cycle): 28th Jan 06 After: 17th Mar 06
Weight: 163lbs ..........................................165lbs
Bicep: 14.3"................................................14.3" (A little disappointed, was hoping to reach 15". Arms look thicker though)
Forearm: 12"...............................................12"
Chest: 41"...................................................41.7"
Waist: 34.5"................................................33.8"
Calf: 14".....................................................14.5"
Thigh: 22"..................................................23.2"
Been working out for about 6 months now and workout at home with only dumbells with 88lbs to work with.
Overall, a little disappointed. I didn't really know what happened to me during that cycle. Might read the HST guide again and add more compounds and more sets maybe.
(1 week 15's, 2 weeks 10's, 4 weeks 5's)
Just finished my 2nd cycle of HST (2 months) and here are my results:
Before(Start of 2nd cycle): 28th Jan 06 After: 17th Mar 06
Weight: 163lbs ..........................................165lbs
Bicep: 14.3"................................................14.3" (A little disappointed, was hoping to reach 15". Arms look thicker though)
Forearm: 12"...............................................12"
Chest: 41"...................................................41.7"
Waist: 34.5"................................................33.8"
Calf: 14".....................................................14.5"
Thigh: 22"..................................................23.2"
Been working out for about 6 months now and workout at home with only dumbells with 88lbs to work with.
Overall, a little disappointed. I didn't really know what happened to me during that cycle. Might read the HST guide again and add more compounds and more sets maybe.
3/12/06 3/26/06
Weight: 157 Weight: 164
BF: 22.1% BF: 13.7%
Neck: 14 Neck: 14.9
Chest: 36 Chest: 37
Waist: 32 Waist: 32
Left Bi: 13 Left Bi: 14
Right Bi: 14 Right Bi: 14.9
Left Fore: 10 Left Fore: 14.12
Right Fore: 11 Right Fore: 14.12
Left Thigh: 22 Left Thigh: 23
Right Thigh: 23 Right Thigh: 23
Left Calf: 14 Left Calf: 14.13
Right Calf: 14 Right Calf: 14.12
__
All glory to God! I had finished the two week 15 rep set. Wowsers! Impressive!
Weight: 157 Weight: 164
BF: 22.1% BF: 13.7%
Neck: 14 Neck: 14.9
Chest: 36 Chest: 37
Waist: 32 Waist: 32
Left Bi: 13 Left Bi: 14
Right Bi: 14 Right Bi: 14.9
Left Fore: 10 Left Fore: 14.12
Right Fore: 11 Right Fore: 14.12
Left Thigh: 22 Left Thigh: 23
Right Thigh: 23 Right Thigh: 23
Left Calf: 14 Left Calf: 14.13
Right Calf: 14 Right Calf: 14.12
__
All glory to God! I had finished the two week 15 rep set. Wowsers! Impressive!
abarlament
New Member
Try measuring with teh same conditions (just after waking up on Sunday, for instance) the day after an off day.
D
Dilsie
Guest
<div>
(Bishop @ Mar. 26 2006,09:25)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">3/12/06 3/26/06
Weight: 157 Weight: 164
BF: 22.1% BF: 13.7%
Neck: 14 Neck: 14.9
Chest: 36 Chest: 37
Waist: 32 Waist: 32
Left Bi: 13 Left Bi: 14
Right Bi: 14 Right Bi: 14.9
Left Fore: 10 Left Fore: 14.12
Right Fore: 11 Right Fore: 14.12
Left Thigh: 22 Left Thigh: 23
Right Thigh: 23 Right Thigh: 23
Left Calf: 14 Left Calf: 14.13
Right Calf: 14 Right Calf: 14.12
__
All glory to God! I had finished the two week 15 rep set. Wowsers! Impressive!
</div>
What was your diet like when you saw these gains?
(Bishop @ Mar. 26 2006,09:25)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">3/12/06 3/26/06
Weight: 157 Weight: 164
BF: 22.1% BF: 13.7%
Neck: 14 Neck: 14.9
Chest: 36 Chest: 37
Waist: 32 Waist: 32
Left Bi: 13 Left Bi: 14
Right Bi: 14 Right Bi: 14.9
Left Fore: 10 Left Fore: 14.12
Right Fore: 11 Right Fore: 14.12
Left Thigh: 22 Left Thigh: 23
Right Thigh: 23 Right Thigh: 23
Left Calf: 14 Left Calf: 14.13
Right Calf: 14 Right Calf: 14.12
__
All glory to God! I had finished the two week 15 rep set. Wowsers! Impressive!
What was your diet like when you saw these gains?
OK Bishop, in 14 days you put over 4 inches on your forearm?? And an inch on each upper arm? Your forearms are now bigger than your upper arms? 4 inches on a forearm in 14 days would have to give someone pretty bad stretch marks.
Are your measurements correct or is this just a flame?
You lost about 9% of your body fat and your waist stayed exactly the same?
Are your measurements correct or is this just a flame?
You lost about 9% of your body fat and your waist stayed exactly the same?