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Ray Peat has made his way into bodybuilding, apparently AJ Sims (coach of multiple top-level competitors and Olympians) just posted on IG about the carrot salad for liver health and estrogen clearance We could start to see more of Peat’s ideas start to slip in The bodybuilding world might be catching on to what X has been arguing about for years X once again ahead of the curve

I’ve got good news and bad news Good news, the growth phase has officially started if you nomsayin Bad news, idk I’ll be making classic weight anymore 😅 Pic related (needs more chest)

There should be a course on gym etiquette before you’re allowed to join Just doesn’t exist anymore Ask a kid to work in, they look at you like you’re speaking a foreign language “How many sets do you have left” “Uhhh I just started” Yeah that’s not what I fucking asked, I want a number People leaving weights everywhere… at best wracking them in the wrong places Nothing pissed me off more, respect the space for other people

Fizeek Update Not bad for 10+ weeks from my last show Up ~20lbs, taking things real slow but still the most progress I’ve ever made Current Stack: 200mg Test E 3IU GH 4mg Reta Basically natty since these amounts keep me in a physiological range Wonder what’ll happen when I start blasting 🤔

Your labs are useless if you don’t prep Here’s what to do to obtain accurate labs each time: Don’t train 24–48 hrs before Hard training spikes AST/ALT, CK, creatinine, hs-CRP, etc. and drops magnesium. Your labs can look like a medical issue when it’s just training stress Fast 12 hrs Needed for accurate glucose, insulin, lipids, etc. Hydrate properly Lack of hydration inflates BUN, creatinine, hemoglobin, hematocrit, etc. Aim for ½ gallon prior to the test. Be consistent with timing If enhanced, test at the same point in your pinning cycle so results reflect true changes, not fluctuations Bloodwork only matters if it reflects reality Prep correctly or the numbers can misguide you

Want to look strong as hell? You need traps that look like they’re strangling your neck. I used to think deadlifts and rack pulls were enough. They’re not, they need direct attention. Here’s what I’m doing now: • 2 heavy sets of direct work after every pull day • One day: barbell shrugs • Other day: dumbbell shrugs Most people butcher these. If you wake up with a headache, you went too heavy. Pull your shoulders up and back at an angle, not just straight up. Need more volume? Once you hit failure on chest-supported rows, finish with Kelso shrugs.

You won’t believe me But nearly 20 weeks between these pics, up almost 40 lbs First pic was post-show, coming off heavier AAS use (240mg Test E, 680mg Mast E, 70mg Tren Ace) This was built on 200 mg Test + low dose GH Everything still in physiological range (723 Total T, 250 IGF-1) Yeah, a few oral experiments, but I can count them on one hand ~840 meals between these pics Fewer than 5 off plan, only 2-3 being untracked completely What I learned along the way? I wasn’t a “bad responder”, I didn’t need more I just needed to dial in more and get out of my own way

I feel bad for anyone who missed the golden era of supplement stores. ~10 years ago you could walk in and grab the wildest stims and pro-hormones (essentially oral steroids) right off the shelf Now? They’re as spiritually gay as GNC

You don’t realize how hyper-palatable our food is until you’ve been dieting for a while Eat the same basic foods day after day and suddenly fruit and veggies taste amazing During prep, I’ll crave them like candy But the moment I’m in a big surplus and start adding higher calorie foods, I start to lose interest in them This is a huge driver of the obesity crisis, foods packed with calories but zero volume We were never meant to eat like that

Rarely wear tank tops in public But when I do, the reactions are hilarious • Kids stare like I’m a superhero • Some dudes give the nod of respect • The fatties? A look of visceral rage. Pure projection. All that from showing a little muscle

Pump looks great here, but truth is my arms still lag behind the rest of my physique. Here’s what I’m doing to bring them up. These same principles apply to any weak point: Film my heavy sets Not just for form checks, but to see: – Am I chasing weight or quality? – Are my final reps showing true effort? – Is my setup dialed in to hit the target muscle? Start with compounds Close grip bench is first on arm day. Big lifts move the needle. Spread my volume across the week This lets me train harder each session without junk reps piling up at the end. Track lifts and recovery If I’m not progressing with perfect form within 4 sessions, something’s off: sleep, food, setup, or load. Bringing up a weak point takes precision and patience. Not just stacking on more volume.

Noticed some kids staring at me at the gym. Normally I keep my head down, but something told me to take my headphones out. They were 15. Asked my age, complimented my physique, said they looked up to me. It reminded me of how I used to feel seeing guys in shape. Somewhere along the way I stopped seeing myself that way. Easy to forget how far you’ve come when you’re chasing more. Grateful for moments that pull me out of my own head and remind me, I’m just getting started.

Prep is prepping, can’t hold a pump for my life but at least I’m shredded

By the way, this is the secret to the appearance of big legs People think it’s just quads, which of course they are a large part of the equation But you really want thick fucking adductors so your legs look wide This is especially true for those with unfortunate insertions and lack of a sweep

This is why your chest sucks. You think your pressing is fine. It’s not. The problem is your form is garbage. I see two types in every gym: 1. Shoulder dominant pressers 2. Arm dominant pressers Neither is building any real chest. Want to fix it? Set-up: • Wrist stacked over elbow • Elbow 30–45° from your torso • Elbow moves in line with pec fibers Mental cues: • Keep a big rib cage • Contract your abs • Scaps down, lats flexed • Drive biceps toward your pecs Leave your ego at the door Dial in your execution

I'm getting shredded eating ~3300 calories/day—highest calories I've ever had during prep yet losing fat fast. Here's exactly what's working for me: 👇

There should be a course on gym etiquette before you’re allowed to join Just doesn’t exist anymore Ask a kid to work in, they look at you like you’re speaking a foreign language “How many sets do you have left” “Uhhh I just started” Yeah that’s not what I fucking asked, I want a number People leaving weights everywhere… at best wracking them in the wrong places Nothing pissed me off more, respect the space for other people

Fizeek Update Not bad for 10+ weeks from my last show Up ~20lbs, taking things real slow but still the most progress I’ve ever made Current Stack: 200mg Test E 3IU GH 4mg Reta Basically natty since these amounts keep me in a physiological range Wonder what’ll happen when I start blasting 🤔

Curious where your physique stands? I’ve got a long drive tomorrow and some time to kill. Drop a few physique pics in the replies. If you know how to pose, great. If not, no worries. I’ll give feedback on: •Potential (1–10) •Strong points •Weak points If you compete or plan to, include your class so I can tailor it to that

Ray Peat has made his way into bodybuilding, apparently AJ Sims (coach of multiple top-level competitors and Olympians) just posted on IG about the carrot salad for liver health and estrogen clearance We could start to see more of Peat’s ideas start to slip in The bodybuilding world might be catching on to what X has been arguing about for years X once again ahead of the curve

You won’t believe me But nearly 20 weeks between these pics, up almost 40 lbs First pic was post-show, coming off heavier AAS use (240mg Test E, 680mg Mast E, 70mg Tren Ace) This was built on 200 mg Test + low dose GH Everything still in physiological range (723 Total T, 250 IGF-1) Yeah, a few oral experiments, but I can count them on one hand ~840 meals between these pics Fewer than 5 off plan, only 2-3 being untracked completely What I learned along the way? I wasn’t a “bad responder”, I didn’t need more I just needed to dial in more and get out of my own way

I’ve got good news and bad news Good news, the growth phase has officially started if you nomsayin Bad news, idk I’ll be making classic weight anymore 😅 Pic related (needs more chest)

Pump looks great here, but truth is my arms still lag behind the rest of my physique. Here’s what I’m doing to bring them up. These same principles apply to any weak point: Film my heavy sets Not just for form checks, but to see: – Am I chasing weight or quality? – Are my final reps showing true effort? – Is my setup dialed in to hit the target muscle? Start with compounds Close grip bench is first on arm day. Big lifts move the needle. Spread my volume across the week This lets me train harder each session without junk reps piling up at the end. Track lifts and recovery If I’m not progressing with perfect form within 4 sessions, something’s off: sleep, food, setup, or load. Bringing up a weak point takes precision and patience. Not just stacking on more volume.

I'm getting shredded eating ~3300 calories/day—highest calories I've ever had during prep yet losing fat fast. Here's exactly what's working for me: 👇

I feel bad for anyone who missed the golden era of supplement stores. ~10 years ago you could walk in and grab the wildest stims and pro-hormones (essentially oral steroids) right off the shelf Now? They’re as spiritually gay as GNC

Some more N=1 experimentation: Started the MITO stack: • 3mg MOTS-C daily • 100mg NAD daily • 3mg SS-31 daily • 10mg methylene blue daily All IM pre-gym (except MB oral is oral) About 2–3 hours later I start running hot, significantly warmer than usual Nothing has done that before for me. Even the “forbidden” compound took a lot to get me to this point Only a week in, but the thermogenic effect is real. Will keep testing🫡

Forgot to meal prep? Mistimed my usual crockpot chicken and needed to get some protein fast Found these at the store Great macros and they actually taste good Solid option when you’re in a pinch 10/10 recommend

Who’s going to let him know it absolutely does disappoint

Some N=1 experimentation with different orals preworkout Don’t do this often but was interested to see how they effect my look Anavar vs Dbol Tried to get pics to match as close as I could What should I try next?

By the way, this is the secret to the appearance of big legs People think it’s just quads, which of course they are a large part of the equation But you really want thick fucking adductors so your legs look wide This is especially true for those with unfortunate insertions and lack of a sweep

One weekend can ruin an offseason Progress is steady, weight climbing slow Then you say fuck it and crush a whole pizza Next day you’re up 5–8 lbs If the weight ends up sticking, that’s probably fat not muscle One night of fun just cost 5 weeks of growth I’m not saying you can’t enjoy yourself once in a while You absolutely should, it’s can keep us adherent over a long period of time But moderation keeps the window open for real progress