As you guys know I'm in prep and I've been doing my due diligence watching shows online to get a better understanding of what I need to do to win.

Something that absolutely stuck out to me when watching guys line up is that: confidence is everything. You don't necessarily have to have the best physique, to look the best up there. Anybody who has watched, or participated in shows will attest to this.

It's not who has the best physique, it's who can show off theirs the best in the brief time of being judged.

You hear it over and over again, and sure it may be cliche, but there's a reason for it.

There is a reason why woman are drawn to confidence.

Now, here is what I want to focus on with you all here: Let go of your preconceived notions of who you were.

As men, we are constantly growing and bettering ourselves and if you're not...you have some self evaluation to do.

Every little kid growing up fat still struggles with their "inner fat self".

Maybe a girl said you have too big a nose.

Maybe a girl said you're too short.

Got a small dick? Learn to be a master with your tongue and fingers.

The point is, your mind is the most powerful tool you have.

You guys have seen me, you know I probably can do well with women - nothing changed for me though until I changed the way I saw myself, mentally.

Once I started to believe in myself and (in retrospect - accept that you only live once, you could die tomorrow, you are who you are - focus on your strengths and your weaknesses will be dwarfed! ) my posing, my attitude, and outlook all changed for the better.

Good friends here said to stop hiding my face and smile. I did. I got tons of messages from girls with heart eyes (just to get the point across - not a humble brag ). I felt self conscious of my smile because I was bullied growing up over it, I had wide cheeks so I looked like the chestshire cat when I smiled authentically.

Tren and Mast did wonders for my jaw line and now it's not so bad now, but that's a whole other conversation haha.

The Charisma Myth

This book changed my life for the better, I can't recommend it enough. Buy it, read it, apply it.

Enjoy your new lives, after all we only have one.

> This ability, according to the book, comes down to embodying three simple qualities: Presence, power, and warmth.

>Presence: Whether we’re worried about what others may think of us or just wondering what we want for dinner, we all spend a good chunk of the day wrapped up in our own thoughts. With everyone’s brain so easily distracted the simple act of being present with another person can have a huge impact. Here’s a quick example:

>Imagine you’re talking with two people. Person A is looking you in the eye, is engaged in what you’re saying, and genuinely wants to hear more. Person B has no expression, keeps glancing at his iPhone, and is clearly waiting for his turn to talk. Which person makes you feel more important? That’s the difference presence can make.

>Power: Charismatic people are comfortable with who they are, own their space, and are not afraid to influence the world around them. People are drawn to confidence and turned off by insecurity and self-doubt.

>Of course, if you go overboard on power you may end up coming across as an arrogant or cold. Which brings us to…

>Warmth: If you want to make someone feel important, show them you fully appreciate them for who they are. Embrace their imperfections. Look past the surface and see the good qualities they have inside.

>Too much warmth however, and you end up looking a little too eager-to-please. It’s important to find that balance between warmth and power.

diet, macros, example pic

My friend, lend me your ear. The Zojirushi rice cooker: https://www.amazon.com/Zojirushi-NS-LAC05XA-Uncooked-Cooker-Warmer/dp/B000G30ESY. You can get a larger one. Perfectly cooked fresh brown/white/sushi rice every day. It's easily the most used piece of equipment in my kitchen.

Its definitely worth buying. u/Nimbah u/satthereonashelf Arnold Schwarzenegger wrote it for fuck's sake. Get the updated one though if you do.

The trick is to not copy it word for word, but to study his methods and techniques and adapt your training and nutrition to his ideas. Figure out a way to use them in a way that works for you, because what works for one person might not work for someone else.

Another couple good ones I like:

https://www.amazon.com/Nutrient-Timing-Future-Sports-Nutrition/dp/1591201411/ref=sr_1_1/165-0407129-1672854?ie=UTF8&qid=1478043820&sr=8-1&keywords=nutrient+timing+book

https://www.amazon.com/Golds-Building-Training-Nutrition-System/dp/0809239477/ref=sr_1_1?ie=UTF8&qid=1478043845&sr=8-1&keywords=golds+gym+mass+building

https://www.amazon.com/Strength-Training-Anatomy-Frederic-Delavier/dp/0736092269/ref=sr_1_1?s=books&ie=UTF8&qid=1478043862&sr=1-1&keywords=strength+training+anatomy

They don’t sell mine anymore, but this is the updated version

Luxe Bidet Neo 120 - Self Cleaning Nozzle - Fresh Water Non-Electric Mechanical Bidet Toilet Attachment (blue and white)

There are fancier models that do more, all the way up to $300. Mine was about $30. Very easy to set up. No permanent changes to toilet. Mine is now on its second commode.

This is absolutely fantastic and my current favorite: https://www.amazon.com/Acqua-Giorgio-Armani-Toilette-Ounces/dp/B000E7YK5K

I don't know if it matters. I just have a $4 bottle of Now soy lecithin (100) but some people say sunflower like this is better ($11 for 200)

Post removed. Please remove all referral information before posting. Link should look like:

http://www.amazon.com/First-Alert-2017F-Water-Chest/dp/B000GB1VMO/

is the particle theory for cholesterol this is the book really good;

http://www.amazon.com/Cholesterol-Clarity-What-Wrong-Numbers/dp/1936608383/ref=cm_cr_arp_d_product_top?ie=UTF8

http://www.amazon.com/gp/aw/d/B000GHUS0E this seems even better.

I got 2 of these braces. Only 2nd day wearing them, but I can really feel the improvement. It makes walking around not feel weird and painful.

Nothing too special.

Here's some relevant sections from my first cycle post I did a while back under a different user (got outted irl, had to kill it).

Nutrition

Calorie Intake

When | Goal | Intake | Rate | Weight | Length | TDEE
-----|------|------------|------|--------|--------|-----
Pre-cycle | Cut | 2100 kcal | -1.5 lbs | -15 lbs | 10 weeks | 2850 kcal
On-cycle | Bulk | 3600-4100 kcal | +1.5 lbs | +30 lbs | 20 weeks | ~3100 kcal

Weight graphs

Pre-cycle cut: http://i.imgur.com/LSOCl3a.png

On-cycle bulk: http://i.imgur.com/NQhm9F1.png

Some MFP calorie graphs (not perfect, particularly low days were only partially tracked and even some higher ones are only partial): http://imgur.com/a/u7Lj9

On-cycle Macros

Protein: 200-220g

Fat: 80-100g

Carbs: 500-600g carbs

Fiber: 80-100g

Sodium: 2000-3000 mg

Potassium: 4000-5000 mg

Meal Timing

Breakfast at 9:30, lunch at 2, afternoon meal at 6:30, workout in the evening, and then eat about 2 meals worth between 10-midnight. Each meal has a balanced macro ratio. I almost never snack between meals.

Food

Staples: oatmeal, greek yogurt, milk, frozen berries, bananas, tilapia, cod, rice (brown, red, black, wild), lentils, quinoa, potatoes, broccoli, cauliflower, carrots, asparagus, brussel sprouts, protein bars (Kirland & Fortix)

I tend to eat the same foods a lot for long periods. Last year it was a lot of chicken and bean burritos instead of fish and rice. Same shake for breakfast, afternoon, and night. Same lunch almost every weekday, often the same foods for dinner as lunch. Bacon and eggs on the weekends. On bulk though, especially this one, I ate more foods outside my staple, ate out more (but still not that much overall), and had more days where I didn't track foods and calories as precisely as I usually do.

I supplement a few things. Fish Oil 2x/day, vitamin D, lecithin, zinc & magnesium, cranberry concentrate, when on the anavar 500mg TUDCA before bed. 12.5mg ephedrine and 150mg caffeine each morning on weekdays (skip weekends).

Programming

Programming is probably my weak point. I work hard and push myself, particularly on progressing weight, but I don't do particularly high volume. I do think 5 work sets gave me better results than 4 work sets has been but I had lowered it to try and reduce my overall workout time.

On-Cycle

Warm-up

5 minutes of light cardio and 15 minutes of various stretches and body weight squats.

Cardio

After lifting, 20 minutes of medium intensity steady-state cardio on an elliptical 2-3 times per week.

Monday

Lift | Weight | Sets x Reps | RPE | Rest | Warm-ups (kg x reps)
-----|--------|-----|-----|------|---------
Highbar ATG Squat | 125kg | 4x6 | 9-10 | 2 min | 40x10, 60x8, 80x6, 102.5x4
Barbell Calf Raise | 145kg | 2x20 | 8 | 2 min | none
Bench (paused) | 62.5kg | 4x10 | 8-9 | 1.5 min | none
Pendlay Row | 57.5kg | 3x10 | 8 | 1.5 min | none

Wednesday

Lift | Weight | Sets x Reps | RPE | Rest | Warm-ups (kg x reps)
-----|--------|-----|-----|------|---------
OHP | 70kg | 4x6 | 9-10 | 2 min | 30x12, 40x10, 47.5x8, 55x6, 62.5x4
Chin-ups | 12.5kg+BW | 4x6 | 9-10 | 2 min | none
Dips | 25kg+BW | 3x8 | 9 | 2 min | BWx8
Cable Face Pull | 82 lbs | 3x8 | 8-9 | 1.5 min | none

Friday

Lift | Weight | Sets x Reps | RPE | Rest | Warm-ups (kg x reps)
-----|--------|-----|-----|------|---------
Highbar ATG Squat | 140kg | 3x3 | 9 | 2.5 min | 40x10, 60x8, 80x6, 102.5x5, 125x4
OHP (paused) | 42.5kg | 4x10 | 8-9 | 1.5 min | none
Deadlift | 160kg | 2x3 | 8-9 | 2 min | 110x10, 130x8, 140x6, 150x4
Barbell Curl | 35kg | 3x8 | 8-9 | 1.5 min | none
Ab Wheel Rollout | - | 3x12 | 8 | 1.5 min | none

Saturday

Lift | Weight | Sets x Reps | RPE | Rest | Warm-ups (kg x reps)
-----|--------|-----|-----|------|---------
Bench | 105kg | 4x6 | 9-10 | 2 min | 50x12, 60x10, 70x8, 80x6, 92.5x4
Pendlay Row | 95kg | 4x6 | 9-10 | 2 min | 40x10, 55x8, 67.5x6, 80x4
Lying Leg Curls | 36.25kg | 3x8 | 8-9 | 1.5 min | 25x8
One-armed Band Pec Fly | - | 3x15 | 8-9 | 1.5 min | none

Progression

Lift | Increment (weekly) | Total Added | Added per week
-----|----------------------|-------------|---------------
Squat | 2.5kg | 35kg | 1.75kg
Deadlift | 2.5kg | 35kg | 1.75kg
Bench | 2.5kg | 25kg | 1.25kg
Row | 2.5kg | 25kg | 1.25kg
Calf Raise | 2.5kg | 35kg | 1.75kg
OHP | 1.25kg | 17.5kg | 0.875kg
Dips | 1.25kg | 15kg+BW (13.5kg) | 0.75kg (1.425kg)
Chin ups | 0.625kg | 7.5kg+BW (13.5kg) | 0.375kg (1kg)

In the last half of the cycle there were weeks where I didn't feel ready to progress and repeated the last week's weight. Dips and chin-ups were more like every other week all along. Also, particularly towards the end, I used 1.25kg per week progression instead of 2.5kg on squat, bench, and row. Accessories I just upped whenever sets felt less than RPE 8.

Female hormones are available over the counter currently
https://www.amazon.com/Estrogen-Cream-Menopause-Relief-Phytoestrogen/dp/B07Y89JNCZ/ref=sr_1_6?keywords=estrogen&qid=1572140597&sr=8-6

The other 2:
http://www.amazon.com/Loopholes-Real-Estate-Rich-Advisors/dp/1937832228

http://www.amazon.com/The-Legal-Playbook-Game-Changing-Small-Business/dp/159918561X

http://www.amazon.com/gp/product/B004O2I9JO/ref=oh_aui_detailpage_o02_s00?ie=UTF8&psc=1

This one has room for everything. I didn't like it at first but it grew on me. Don't have any pics but here's a link.

Medport Diabetes Travel Organizer https://www.amazon.com/dp/B000FNB1SM/ref=cm_sw_r_cp_api_ECllyb7FJTWCT

This is an older book, but Legal Muscle: Anabolics in America is a solid read. Unfortunately the price is pretty high now that it's out of print. If you can find a copy at a price you are comfortable with, make sure to pick it up. It's written by a lawyer who happens to use steroids.

Here is a break down of the topics:

Chapter topics include...
Ordering steroids via the Internet; mail deliveries and seizure notices; importing steroids at the border; Fourth Amendment privacy protections; automobile stops and searches; Miranda rights; the psychology of police interrogation (the secrets about why the overwhelming majority of suspects [84% in a 1994 survey] waive their Constitutional rights -- a potentially devastating mistake!); teenagers and steroids; soldiers and steroids; and much, much more!

Just keep in mind that this was written in 2002 so the internet based topics may be out of touch.

I was able to lower mine using calcum-d glucarate and Diim. I don't know if you can get it down that low though, It wouldn't hurt to try. You can get both from Amazon.
Diim
Calcium-d glucarate

I recently got a grown-up blender and have been making the most fire bedtime shakes:

• 40g vanilla casein
  
• a banana
  
• scoop of PB2
  
• scoop of fiber
  
• scoop of lecithin
  
• a little fairlife milk, water & ice
  
  and the piece de resistance is a tablespoon of non-diastatic malt. it makes your protein shake a malt shake!

Fuck soy

https://www.amazon.com/NOW-Sunflower-Lecithin-1200-Softgels/dp/B003BHZ71G/ref=sr_1_4_s_it?s=hpc&ie=UTF8&qid=1511052138&sr=1-4&keywords=sunflower+lecithin

This is the one I got.

Luxe Bidet Neo 120 - Self Cleaning Nozzle - Fresh Water Non-Electric Mechanical Bidet Toilet Attachment (blue and white) https://www.amazon.com/dp/B00A0RHSJO/ref=cm_sw_r_cp_apip_HbAtBcYKEFmk4

It works, but it hits my asshole at such force that the spray shoots out from my ass, under the seat, and down my legs. This is on the lowest pressure setting too.