The galeniko-noone method

Chapters overview
-chapter before the chapters 1 introduction 2 doing away with dieting and training myths-broscience 3 pointing out flaws of other diets 4 steroids, hgh, and other drugs 5 training-strenght 6 the liars of the business 7 for women 8 supplements 9 tricks to keep the hunger away 10 the diet itself 11 steroids and other drugs side effects 12 the maintaining 13 errors, learned the hard way 14 bulking-beginners 15 difference between hunger and apetite 16 the saying its all drugs 17 genetics 18 general fatsoness of society 19 naturalos 20 personal trainers 21 cardio 22 difference between natty and ped athletes 23 bulking-permabulkers 24 faq+additions 25 size

26 training protocol 27 foods 28 shootouts and contact

Chapter before the chapters

This book is dedicated to the many misled, delusionals and the truly interested in dieting, training, the bodybuilding lifestyle. I first want to thank all the great people who made this book happen, like first and foremost, myself, haha, and no one. Ok, seriously many thanks to the co author and true friend and brother in iron(no homo,no tbombs) no one, it was essential to have 2 or more people experiencing and sharing the success of this method, even the 2 of us for long time had fears of maybe withering away with this approach, until we found a workable way. Ron, the owner of getbig.com and its forum, the one and only place in this business which allows full freedom of speech with no moderator interventions , this is what makes getbig , getbig. Ofc this policy leads to many loudmouths and idots having their say, but that is the price and can be turned into something entertaining.thanks ron for giving us a platform to spread our propaganda The whole getbig community, even the idiots, damn, every one has once said something valueable or funny there, so no hard feelings.specific shout outs later on at the end of the book. Legal disclaimer:we dont take any responsibility for other peoples actions, everyone knows PEDS are harmful and all that, the media told us so.
Disclaimer for start of book We are not science guys. We are do it guys, if you are looking for a text book explanation, based on or in 'science', for the effects that take place within the course of this system you'll be sorely disappointed. The truth is we cannot explain using 'science' a lot of the things that occur on this diet. Some things we can, some things we cant. We can offer speculation, summation, and assumptions based in logic, but to pin point the 'whys' of why this system works using widely acknowledged 'truths' is not possible, for the simple reason that we just don?t know why, and for the second reason that 'truths' are woefully inadequate in explaining what happens here. that?s being said, I am not a 'why' guy. I am a results guy. If im getting results the 'why 'for me is far removed and secondary to the practical application that bears a desired outcome. If our lack of scientific explanations do not suit you, I urge pick up something by lyle mcdonald or any other number of the educated science guys out there, as you'll

find this program strictly lacking in such scope. If you want results, and a reasonable explanation for them, to the best of our ability, then read on. :)

Copyright belongs to no oneand galeniko the 2 authors of this book @publishing companies:we refuse any negotiations,we want no less than a murcielage each upfront

Galeniko+no one approved

chapter 1: introduction

for most people, by the time they read this, theres no need for any introduction, I have made myself notoriously known as the guy who came down from being quite the disgusting fatso swine with bigger waist than chest, to the character known as galeniko. The name galeniko comes from, well, thats not hard to figure out,is it The guy who satyed at5-7% bodyfat for 3 years straight and counting.And with some decent size to that. So, one might argue, whats so special about getting lean, its been done before blabla. Well, no shit, columbo, its been done before, by few, and its seemingly never maintainable, and its often ever only done by use of fatburning drugs like thyroid hormones(if you wanna risk frying your thyroid forever, go ahead, but youll still ned to diet anyway), efedrina,clenbutrelol,and some nutcases even go as far as using DNP. -one interesting thing about the dnp,whoever claimed use of it online,and posted usage protocols like some guru,NONE of these clowns have posted before and after pics, none to my knowledge.i cant remember anything impressive. -all the drugs in the world will not replace a diet,you can take that to the bank.tren will not melt off fat etc.its not like I havent tried, but in 15 years of this sport I havent found anything that could replace dieting.because no such thing exists.

-it comes down to will, consiostency and diet.many suckers think efedrina and co make such a brutal difference,like 1000cals a day, but they dont, they dont even come remotely close. -here you will get presented-on a silverplate-the way how to get shredded and stay like that, while getting away with loads of junkfood for maintenance,if thts your dietary preference.and yes, ofc it works on everyone. -this is also the fastest possible way to shed of the beta male chub off of yourselves.lets cut the bs, nobody wants diet for long time,the want results yesterday. -lets be honest,if one isnt very lean and trains,they will look like a pile of garbage,like some hillbilly red cheeked fatso who just recently joined a gym -more on all this in the dedicated dietary chapters, allow me to get through with my introduction first. I am white, and have-from building perspective-a few structural flaws, bit flat shoulders, long torso, long legs, ive worked with what I as handed by nature and got the best out of it.my point is, I have pretty average genetics, started as skinny fat kid. And hellno im not going to tell you fairy tales how im some lifelong natural lifter, haha, these kind of liars will be mentioned later on in this book, dont worry.and addressed properly. Im far from lifetime natural, but lets do step by step. Somewhere at age 16 or so, it was the era when peter andre,that little homo, had his popularity peak.it then doubtlessly dawned on me that many women dig that look. Arnolds and stallones physiques seemed outsid of the humanly achieveable to me, but peter andre was ok goal for a start, with outlook on something like van damme body for later on. So first thing I got myself that ridiculous peter andre haircut haha(just like some fatso women first get hair done and develop superstar attitude, but only to never become one),a gym membership, and like a retard I delusionaly did too many situps to count, always the goal of the chiselled sixpack in mind, full focus. In retrospective,im glad I didnt break my spine or something back then I had no idea whatsoever about diet,I just ate what mother put on table,and thus, looked like garbage,that fat on the stomach just didnt seem to go away,despite situps. Think dj181,just fatter, thats what I looked like. There was no internet back then,fuck,I didnt even know peds existed.i had the saddening nave perspective which is common with the many blind naturals out there who think it just takes more time for them. So I trainedin that beginners fitness temple,with some basic,random results.ofc at that age, frends etc, wed go out every weekend, pumping up our Guns in the club toilets and hahaha show off our (piss poor)results-gains.but that 1 spanish guy,I didnt see him for a while, 2months or so,he had my build before(ie fuck all muscle)and now suddenly he had some dbol bloat in face and arms,but as

ive never seen anything like that in person before,it left me deeply impressed.one could sayshut down I wanted that too and asked the guy what the hell he was eating,meaning his diet.he said those rosa dbol things,man.the rest, as they say, is history.

Got started, read all the mags like a gulibel sucker,followed every broscience advice I could pick up and predictably ended up looking like a total turd.the women in the clubs would point fingers and literaly screamdbol face(I still was bit proud of that, I thought it cant just be the face, they sure also seen the brutl muscle I amssed,haha you see the permabulker mentality was already taking over there).i seen pic of flex weehler in MMI drinking raisin juice from a gallon canister,so I drank a gallon of that trash daily too,it borders a wonder that I didnt turn all kinds of diabetic there So I went through that phase in life where id drink water and soak my training towel in water before stepping on the scale, haha.i too believed that getting shredded was just a matter of switching to socalled cutting steroids and couple weeks of diet cleanup, while being up to 20% at 270lbs permafatso.yes the ppl who had no clue would say im big,but the mirror and ppl who knew better said otherwise.i remember one guyyo,gal,you gained again I was likeyeah man,2lbs moreand himfat and water,haha.he was right,and while I believe theres a place and time for bit bulking,I overdid it,and thus, wasted much time. I did all the steroids in raw amounts, I tried some of the diets recommended in mags,book, but never seemed able to hit sub 9%, until I just disregarded all diets and just starved myself with similar system I use today.see it has nothing todo with neither age,or fatburning drugs,back theni used clenbutrolo (with body temp measure protocols haha),efedrina, t3,the whole lot, with poorer results than today. Ive taken breaks from training,at times for years, and the fatleniko pic is the result of that.actualy at one point I was thinkingim done forever with any kind of lifting,thought I been places and seen it all blabla, any excuse was right.worst thing, I actualy thought I still look kinda ok,until!-and this is what drives me-atholidays in spain,one day I felt my back feelsmassive and askedmy ex gf to take a pic from behind.i even flexed my lats slightly(to not make it obvious haha).then when I saw the pic I realized that ive drifted into delusions about my look(permafatso syndrome.chronic),my v taper on the pic was actually INVERTED ,I was as shocked as I was disguted about myself. On that very day I went to the gym and trained legs,my first training in 4years.used a whooping 80lbs for squats,yes thats counting the bar too, and my legs felt like theyd break in various places.so I put 1 ampoula of the magical hrt stuff into my obese glutes,using extra long needle to make sure it goes through all the fat,and some 2 months of harsh dieting later,I was already in the single digits bodyfat. Ive gotten down to 6% soon and maintained that for non stop 3 years,sometimes even leaner,at max maybe 8% when off gear,and grew into shreddedness fast after being off. I believe fiercly that this will work for anyone,f they follow the protocols.neither me nor Noone are gentic prodigys or 1 hit wonders.

So how come the ideafor this book? Obviously many ppl online and irl ask me how,what,which,when to do what etc,and often theyr just some wankers who want do some chitchat, which im not interested in, repeating everything all the time gets tiresome and old.so having a the galeniko-noone bible at the ready is very useful, no much talking heres the book take it or leave it.many youngsters just wont haveit, they think im not tellingthem everything, that there must besuper secret trick or shenanigan, but there arent tricks,its just amassed knowledge over the years of how a body reacts to what. So no one and myself have held close to competition level bodyfat year round nonstop,andgottenmore shredded than many competitors(who look like shitallyear cept 1 month or so leading toa show)ever become.and faster than they did. Furthermore,withno fatburners,no efedrina,no diuretics,not3,no cardio, the fatburners would actualy be counterproductive for this diet,causing people to waste away, many get flat and catabolic on t3 and efedrina mix. I was osting for fun and entertainment for years on getbig forums,got to know no one we at first didnt getalong all too well haha, but eventually found we agree on most everything, and are experiencing the very same things on this diet,including the maintenance. And both are different bodytypes,and different peds somewhat, so it IS the diet thats so good. The results and pics speak for themselves.one day on getbig.com a now monumental thread was started by the most honourable member calfzilla galeniko please share your nutritional strategy after the word on the internet spread that theres some random guy whos always shredded. Google galeniko nutrition itll be there.its frankly and modestly the best and most valueable building thread on the internet,and has its hilarious pages.very informative.theres pics and videos, everything. So afgter this thread grew and the questions flooded in, no one and me decided to write down everything we know, down on paper and to share it with whos interested.and not entirely broke.haha.to offer alternative to all the bs diets out there by twinks who dont even train and were spread for too long andindoctrinated into gullible fools minds. We have no contracts to abide by, we have no shame to admit ped use, we have no fear of thegovt swat team kicking in our multimillion mansions doors haha, theres no hidden agenda behind this, we truly believe weve found a revolutionary way to fastest possible fatloss,while not losing muscle,and the maintenance of that condition,with quite leniency on the diet. In the mentioned thread , top competitors were proven wrong and SHUT DOWN ,they had emotional meltdowns, they claimed up and down and would bet their steroid shrunk balls that this cannot work and one would wither away.but no one and myself have smashed all doubts out of the universe with no option to fly back.with pics, videos,updates and proven this works.unilaterally proven.

Here we share something priceless(but not free of charge)in a way more valueable than having a badass car, a baddass ripped physique for as long the advice is followed.nobdoy can just walk into a dealership and buy such a physique. Everyone knows the jealousy such looks get.and the admiration.and amount of pussy.so, lets go;-)

Chapter 2:doing away with diet and training myths

-overtraining: Is not when you been bingedrinking on weekends,thats you doing dumb things.overtraining is generally overrated and promoted to advertise useless supplements as solution to the problemexample rest more and eat this and that brand of protein powder,blabla.overtraining will not occur for oed athletes unless they train 20 days in a row,run a severe caloric deficit AND are already very low on bodyfat.just because you lift 5lbs less on bench than previous session doesnt mean youre overtrained.overtraining is a process which slowly creeps in,is easily avoided and fixed anyway.naturals, yes, for them it can become a reality quick. pct, natural test levels wont recover: Ofc it will and if it doesnt, so what. -the brain needs carbs to work! No, Einstein, it needs glucose and can generate that by other means than metabolising carbs. -metabolism slowdownor metabolic damage: Haha are you serious,jst because you lay down the fork sooner in the diet and arent engaging in gluttony all the time doesnt mean your metabolism will slow down, you obese clown.the leaner you get the more efficient it becomes,actually, but how would you know.metabolic rate has everything to do with activity levels and how much muscle you carry, not with how much you eat, or religious 3hr eating patterns. And if youre so afraid of slowdown, you can just re-kickstart it, by the just as ridiculous statement that a reffeed cheat meal(the fatsos first choice)will just fix that, right?next.

-aspartame causes insulin release: No it doesnt.have a look at studys, or try it on yourself with the diabetics tools.i did both.aspartame on its own doesnt cause insulin release.it was also developed for diabetics,what does that tell you? -getting stronger progressievely: Youre a (wannabe)bodybuilder, strength is not so important.what strength you build in first 2 years(1natural bulk+1on gear,thatll be pretty much it and more than enough.you dont wanna look like powerlifter fat swine,do you.and surely you prefer muscle over shot joints andbeing an invalid by age 30. -fat turning into muscle and vice versa: If this needs pointing out to you as myth, youre a semi mongoloid.open a scientific book once in a while.the source of this urban legend is permafatsos who stop training(why bother)but keep their eating habbits.this person will go from fatso straight to diabetes city obese level. natural,it just takes longer,natural muscle lasts longer Yeah right, next-lifetime-longer. Youll learn in this book why this claim is ridiculous.itll wither away just as fast as steroid gains,if you stop dieting and training.infact the steroid guy will often look better for longer if they both stop at same time, before they both end up looking like dierrhea eventually. -anabolic window: Anabolics make you anabolic, not windows.this will be addressed kinda in depth later on.dont fall for this scam, read the book as ifit s gospel and thank us later. -confusing muscle pump with high blood pressure: This happens to salt and sugar loaded permafatsos all the time, they feel full and stuff, when its just their elevated blood pressure and the waterfalls of subcutane water pressing against their pig-pink skin. -higher reps for cuts: cut the bullshit buddy, cuts come from low bodyfat and nothing else.theres a training chapter in this book, it should be an eye opener,should open your water clogged eyelids,no doubt -schedule your meals: Why?who you think you are?obama?eat only when hungry, youll know everything about eating for shreddedness when youre through this book. -you need a healthy breakfast: Fuck all do you need, what are you, a lumberjack?

Your body doesnt have a clock in it,why schedule ANY meal at all?do you schedule gasoline refuelling for the car?not having breakfast has great benefits,one being fatloss,better trainings on empty stomach,yes you read that right,try fasted trainings,its the best way hands down to lose bodyfat,imo, most important.from experience.nothing creates a better fatloss environment than training starved. Also if theres less blood in the stomach doing digesting work, itll be ready to be used in the muscle,isnt that kinda the prupose of training?this was explained to me by a doctor, for what its worth. I found it to be true,try it, eat yourself full and go train, and train fully fasted.give both ways a couplke trys and see whats better for fatloss.some ppl will say they need the energy, but the food needs 10 hours roughly until the energy is ready for use in the muscles, and youre going to burn some 300 calories in a weightlifting workout, do you know whats 300 calories? In general, if you want to become and stay ripped,learn to eat by hunger not by schedule,or by some clock.dont be a dumbass. -eat big to get big: Do not.youll just get fat.so,if youre past your bulking time, just dont.eat the right amount of necessary foods.see your diet as like gasoline for a car, dont think of yourself as some French metrosexual food-haute quisine connaiseur bodybuilders,much like society in general, are overfed pigs,and it shows. The galeniko-noone book will explain to you the twilight zone and will show you why,when and how you will get away with plenty of junk food and stay ripped .dont ever eat mindlessly,dont behave like a dumb animal.be smart and ripped instead. -only 30gramms of protein per meal: Hellno, what gonna happen if you eat all at once?will you explode?anyone believing this doesnt know how digestion and metabolism work.do you know how long it takes the body to digest meat?educate yourself on that,it takes very long. It dont matter if you do it like Sergio Olivia who ate one big meal a day, or 10 small ones as long its the same total food.i tend to say the less meals the better.will explain later why. -calorie is calorie: No shit , inspector culombo,a calorie is a calorie?a car is a car, a homo is a queer and a sucker will be a sucker. Whats new? Well, while for the non working out skinnyfat twink who overdid beinge drinking lately and has ganed some love handles, just eating less he will lose some weight, but keep the love handles using calorie is calorie diet.or people beyond help might lose some weight onthis, but for bodybuilding this is not any good in bodybuilding.we want to keep the muscle while losing the fat.

Why a calorie isnt just a calorie as far its use goes, here, very simple,theyre metabolized differently.duuh.different macros release more or less (substantional amounts)insulin. You know what insulin presence in bloodstream means?fatloss comes to a halt or is very much reduced.i hope this helps. If you still somehow believe this diet could work for you, well, haha, give it a try, millions average joes who work out in fitness temples do this, they train and just eat whatever they want and stay about maintenance level.check them out how they look.lol.really, do try this diet for yourself.and see.some can only learn by the way of mistakes, some will only believe a hot oven is hot when they burnt themselves.

-just holding a bit water: Well, the water always comes with fat,unless very lean, so dont delude yourself,and will only go away by dieting, reducing salt for a day or some bs like that wont make any worthwile difference.it dont matter anyway both water and fat under the skin make you look like waterbaloon filled with shit. -different bodytypes meso endo ecto morf: -stop with the excuses youa re what you are.the metabolic rates from these alleged bodytypes are all within 10%.only difference is structure(this includes stomach size)and how much one eats and moves around.forget about bodytypes, talk less,train more, learn to lay down the fork , you wont die of starvation if you dont have the whole 3lbs spaghetti every day. And the socall ectomorphs, give me a break, put these twinks on 5k cals diet for 2 weeks and see how ectomorph they are.theyll gain fat. Make the best out of you, thats effectively all you can do. -muscle shape, genetics, insertions, structure: These are all given factors and cant be changed.period.you can only become bigger,or leaner and muscle will then look different.it dont matter what angle your feet for legpress,your quads gonna look the same in the end.scott curls wont give you biceps like larry scotts.and genetics do matter, pes arent the great equalizer of everything.however, even hrt dose is a huge difference to natural, much more than doubling the dosage of some cycle would be.the step from natty to just hrt is enourmous. -pre and postworkout meals: Dont be overly enthusiastic about these, its a scam to sell you protein supplements bar and powders with sugar in it for post workout.you think a pre workout meal does you good?yes?ok then have 2 pizzas before workout and see how that goes.then have a workout on empty stomach and see how that goes.this should make sense to you, if not, I see a permafatso destiny heading towards

you.you burn like 300 cals in a weightlifting workout,this includes the social typing into you ifone writing to your boyfriend in what restarant you gonna have dinner. A meal takes roughly 10 hours to be metablozied and absorbed until that energy is available, cept for sugar only meals but those kill fatloss and make for unstable bloodsugar levels, youre not a marathon runner, nor a sumo. Same goes for your post workout meal, you can visualize how it enters your muscle all you want and daydream about that, but that dont mean its happening. -muscle loss: Have you ever broke a bone and had it unmoveable for a while?did the bodypart lose muscle overnight? This muscle loss balony was indoctrinated into the fatsos minds.ppl so afraid to lose something they never had in the first place.its like the 30 year old virgin being afraid Sandra bulldog whom he never met beyond jacking one off to her on tv, him being afraid their affair might come to an end. feeling smaller in clothes,losing half inch arm size on diet, this isnt muscle loss.do you think your fat and waterbloof take up no space?haha.they take upmost space, look at bodyfat and muscle on ann opened corpse.also being weaker in the gym is no sign of muscle loss, just like being stronger is not a sign of muscle gain.could be all fat and water lubricating the joints and help you to lift more, while fuck allmuscle was gained.and ofc,this works same the other way around. And if they somehow get lost, how would that be?do they grow feet and walk away?the srgument that too little calories intake can cause muscle loss,oh brother, wouldnt they just get back if the cals are increased again?see where im going?jesus wept!have you heard of the Minnesota study?they tested men on low calories,no training and not enough protein at all, lets not even mention steroids.theyd only losemuscle if they didnt eat anything for 3 days in a row and were under 5% bodyfat.so how would a guy who trains, gets enough protein and takes steroids,lose muscle?are you out of your mind?try to actually lose muscle those factors given,it wont work. Stop training, yeah that ll cause muscle loss, stop dieting properly, that too, lowering the steroid dosage or going off,thatll have that effect too, and dying.naturals going under 6% may lose some bit muscle,keyword may.get that parmafatso thinking out of your head.and also dont say you have to build up some more size first before diet, for after diet youll look exactly the same.if it was so easy everyone would be shredded.

Chapter 3:pointing out flaws of other diets

There is a reason why conventional 'pre contest diets' fall so miserably short in comparison to this system. Do conventional pre contest diets work? Of course they work, but they are tremendously inefficient. In many aspects, not just from a 'length of time' point of view, but in that they do not allow the body to utilise properly the nutrients it gets, or efficiently (your going to see this word a lot by the way- efficiency- it is one of the cornerstones of this system) the anabolic compounds used to hold onto lean tissue during this time. Curious? Thought you would be. Read on. First of all, what Gal and I have discovered is that in a severe deficit, for some reason- and I say for some reason as we dont know why- we are 'do it' guys, not 'science' guys- the body becomes remarkably adept at taking what little nutrients we give it (ie protein) and utilising it as efficiently as possible. We think the body does NOT recognsie protein as just a calorie, or unit of energy, but specifically knows it is to be used for lean tissue maintenance and repair and partitions it as such. So much so that you may actually gain lean tissue thru the course of this system. Impossible, given everything we've been taught, but true. This also gos a long way to explain why im finding it so hard to over train on this system. Im hitting each body part up to 3 times in 8-9 days and am still growing and feel great. The key is to listen to your body and back off when you feel that lethargy setting in. we'll tell you how to recognise and off set this later in the book. What else makes them tremendously inefficient? Well, we can get into contest shape in half the time of other diets. How? Well at its base, when you run a 8-12k cal deficit a week, which you should be doing, you HAVE to lose weight. Its that simple. What we've done is made it tolerable, and designed a system that keeps your body burning off fat even when you hit sub 5's when even the best pre contest diets fall short- Gal walks around leaner every day than most pros do on the day of. Without gh and fat burners and t3. thats should tell you something as to the power of the system. What else? Typical diets give you too many calories, then ask you to do an hour of cardio a day to burn them off. Does this make sense to you? Why not let your body use its own fat for fuel, stay off the elpitical or treadmill and enjoy life? Lets all diet on 2k cal a day, give our body cals it does not need, do an hour a day of cardio to burn off those cals, and do it all over a period of 12-16 weeks. Sounds pretty ridiculous when I put it to you like that, doesnt it? But thats what everyone does.

Finally, well not finally- cause as we go one you'll see how this system rips apart whats 'common knowledge' in the dieting/ competing world. but to end this 'where diets fall short' chapter, they make for inefficient use of the anabolics that you use to preserve lean tissue. You can literally keep as much lean tissue, if not create more using less anabolics over a shorter period of time. We'll tell you how. Sounds impossible I know. Cause its not 'supposed to happen'.

-why the diet sin the mags are no good: You will find diets of competitors and professionals in the mags, with claims like 300-400gramms carbs a day for dieting.well first off, those diet plans are ghostwritten aka pulled out of the authors backsides. Secondly they dont mention the drugs(while praising the supplements haha),for example somepros do have carbs in their diets, but they dont need it for energy and well feeling, they have them because their insulin use requires them to do so. This is just one example, simply regard the magazine diets as comedy,thats what they are. -the diets in the lifestyle mags shouldnt even be honoured with mention, for theyre extremely stupid, its like the authors taking the piss who will come up with the most retarded claims, but we will go as far and mention them only to dismiss them all by default, for clarification sake.do not bother with any of those pure grapefruit diets, or any fashionable detox trends. Or vegan. -the diets with cheat days: Ever wondered why those dont really work?youll know why when youve read through this book.they do get ppl to 10%,after long time,but at that point they typicaly come to a halt, you hit a plateau and wonder why.heres why, a whole cheat day is simply too much,after 1 big meal of junkfoods,the body will be flooded with insulin,that the next meal of junk will all be stored as fat.one meals of same calories like whole cheat day doesnt do the same damage, more on that in the diet chapter. The more fat one has the more damage cheat days will do, the body is ruthless in this aspect,it dont care how fat you are with enough bad food youll get fatter and fatter,its an open scale, just have a look on American streets.cheat day is just another term for lack of willpower and disciplineill hold through but only look forward to the cheat meal.this is no good mindset.cheat meals have their place and time where you get away with them and where theyre needed, thatll be explained later on in this book. If you do the math,it takes about 3 days to clear that food and be where you been previously bodyfat wise,and 3 days after that youre supposed to do such refill again?how does that not halt fatloss progress? -2000calorie diets,aka, slightly under maintenance.nobody can calculate your maintenance,the best tool is to judge by hunger, all those calculations are unnesecary,ppl will look at you like you some retard.no day is the same, and the maintenance-fatloss change dont happen at an exact caloris number,its a grey border zone.long time in permanent deficit yeah thatll work, or short time

in extreme deficit.for brutal fatloss and to keep going when In single digit bodyfat levels, you have to take extreme measueres, you have to be clearly under maintenance, by good margin.the body likes to stay in homoestasis, ie, always trying to be the same or get back to what its naturaly, forget all calculations.you dont eat unless hungry.always.thats the one measurement you always always have to follow, if you dont,forget about the whole thing.thewhole book will be useless for you. Now if you add cheatmeals to such diet or cheat days, doesnt need an Einstein reincarnation to figure out why this doesnt work. -anythin layn nortern says is basically excrement leaving his filth and semen filled loudmouth.just because he puts on intellectual kinda glasses doesnt make him the jack of all trades. I dont care if hes natural or not, I dont care how he explains his gyno, he looks like garbage either way, he looks like absolute shit 11 months out of a year.the guys form on squats is how you do a good morning, look at his followers , just dont bother with him. He looks like shit and therefore can only teach you how to do the same. If your neighbour buys crocodile as pet,starts meth for fun,and jumps off a clif, doesnt mean you gotta do that too.

-profesional bbuilders diets: Dont event try those, I did for you, haaha,spare yourselves the failure and hassles. These guys have humongous active muscle mass on them, unlike you.theyre also more active than you think.they will often train twice a day with weight at an intensity level you cant even fathom(yeha might look sloppy, but dont be nave to assume so)and do something crazy like 2 hours cardio a day.theyre also on every drug imagineable,resp, affordable. Troy alves diets on 2000cals a day, Arnold and company dieted on 1000cals a day, what does that tell you?you think you need more cals than Arnold? -ok to say it bluntly, this no one-galeniko diet is the absolute goldstandard for fastest fatloss period.all the other approaches are flawed, when it comes to fatloss,and by the end,to get all shredded, youll have to do something like this anyway.theres no way around this, nobody claimed its gonna be a picknick in a sunny park, but itll be easier than the classical diets out there.theres success stories, the pics of no one and me speak for themselves, it works on everyone I know who does it,too,including women.look up the best dieting thread online(our modesty know no limits),google galeniko nutrition getbig and see the results even from others, videos and pics.every doubter was shut down muscle didnt go anywhere,they didnt get lost. Take it or leave it,this is revolutionary.thank us later. Galeniko-none approved

Chapter 4:drugs

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Check the manufacturer;-) Steroids. Everyone accosiates steroids with big muscle.there is something to that. Almost everyone thinks steroids will give everyone and particularly themselves big muscle, if they only bothered or tried to take them.if you belong to these ppl, congratulations, you are a 100% mentaly mongoiloid,over-the brofer retard. -steroids give thebest benefits if other factors are given too.on their own,they will do nothing but maybe give you a case of acne and bloaty face. The above mentioned factors are training and diet and to a degree, rest. Thats right,most people dont have any idea what theyre doing in the gym, mere presence in gym dont mean youre training, personal trainers are guys who paid for a weekend zourse and now have a title and theorize what training schedule is best(on gear, basically anything will work more or less anyway).lok upthe training chapter for this matter. Ok, what do steroids do? -they increase blood volume, ie, better pumps -they tremendously accelerate recovery -the do optimaize metabolism -they make you stronger They prevent muscle loss during hefty and severe caloric deficits,I find this to be their most valueable attribute. What they do not:

-make you shredded.thats what dieting does, no matterwhich steroid you use. -magically blow you up in no time(yes,fat and water maybe, but pure muscle, good luck) -make you a pr if you only took enough of them(and no, even if you took enough of other drugs,that still makes you a nothing,youre a pro when youre a pro.very easy). Ok, all in al, steroids will get you ripped on such a diet,I have proven that, test e is my exclusive ped of choice, not your typically acknowledged cutting drug.until now.it might very well be the best one,actually. Either way, its widely known what steroids do and dont,its also described in other chapters here.no need to go indepth about them,but few things have to be said. Some ppl see a shredded physique and will say that must be the result of trenbologne.or how tren supposedly burnsfat.how its a cutting drug. Your diet will decide wheter you get cut or not, the steroid on itself wont. All the way down to 6% nobody really needs anything but test, andeven lower than that can all be done with test.this doesnt mean otherdrugs arent any good btw,but some really only make a slight diffenence when at 6% orlower. Any steroid on shit diet will rather be punishment than anything else.first off the people on tren often tendto be on a diet, thats why theyre lean,duh.tren can also be used as Bulk drug.understand?all steroids cvan be used for cutting or bulking, the difference is much smaller than ppl generaly think it is. But there are ,have been and always will be ppl who get shredded on typical alleged bulking drugs, the Arnold era guy certainly did so.i did so.zyzz did so(albeit with every other drug available haha).look, even anadrol and test cypwill not make you watery if the diet is clean most of the time AND the dosage has to be moderate to low, or all bets are off. On the other hand, even the tren-winstrol combo of bloodwork parameters death will make you bloofy if the diet is shit. This should undermine andmake clear to the last guy out there the importance of good dieting. And yes, steroids do work at their very best at low bofyfat levels on drastic caloric restriction diet, as long the factor of enough protein is a given.this is where they really shine,imo Bulking anyone can do with bit gear(those who bulk on huge doses are kinda stupid, its a longterm recipe for failure)and loads off foods, but where steroids give their full advantage is during hard dieting. The pumps will still be borderline or over the line painfull, recovery mindboggingly fast,and they programm the body to use the little food it gets in a most amazing, remarkable efficient way, almost scary. Ok, before addressing different steroids, allow me to have my say on other peds:

Hgh:vastly overrated by retards who wish this is the magic solution for them,the easy way.but this doesnt mean its useless.if one is strict on everything, it has good benefits.a pro told me oncesomeone whos not so good 220lbs, will be a better 220lbs on gh.i have very limited experience with gh, I see it as expensive fatburner which causes slight water retention and is benficary to joints, and admittedly,everyone whos typicaly chubby guy who had problems with dieting and getting shredded got their leanest ever on gh.if it bc motivation, makebelieve placebo or the gh, I dont know.noone will tell you more on it, newcomers certainly dont need it and its up to each individual to decide if the wants to give it a try or not. I think its of best benefits for recreational, experienced lifters, but dont delude yourself it could a vicne goodrum into a monster Additionaly, hgh makes ppl sleepy, lethargic, make syou fuller,causes water retention(musntnt be a bad thing),up to 4ius daily seems ok for who can afford it and those doses dont seem to cause extended guts.some pros swear it causes injection spot reduction.pharma or Chinese gh, typicaly you get what you pay for.from what I heard, but all local markets differ. Fatburners:ephedrine,t3,clen etc: Yes they work, but not to the degree that nave suckers think.they are good help for competitors in last couple weeks if they done everything right and possible anyway.they wont let you get away with eating a pizza on topof diet every day.by far they wont.how I know I tried.:-) You cant be on fatburners forever, espt3 and efedrina.this book is ofr long term results, steer clear away from promised fast fixes to problems. Fatburtners on this diet arent just not needed, theyre infact counterproductive and could cause severe flattening out and actually,muscle loss.think about it, you take t3 or and efedrina,so what now?want flatten out or get away with eating 200cals more a day,if that?thought about the rebound effect when coming off?also this leads to the lazy mindset of the drugs will do all.they will not.

Insulin,: Seems to be the new thing for brutal gains.has no place in this diet, as if you take insulin, you must eat carbs, or you die,very simple.also accosiated generaly with the pregnant turtle shell belyy so often seen on building stages.this is the wrong book for any insulin advice other than id stay away from it,its for diabetics,leave it to them.if you wanna be a pro, and think size over anything,including health, this might be the wrong book. Igf: Nofucking idea.lol. Overall, if we cant develop good enough physiques with what the guys in the 80s had, that kinda sad and pathetic isnt it.

Ok lets move on to the steroids,ill cover the most popular ones, the not produced peds or unavailables mustnt be mentioned imo. Ok testosterone,imo any gymrat will never need anything but test e or cyp for maintenance or bulk or even diet, and maybe propionate for cutting, all else is kinda cosmetic change purpose when 6% and leaner. Listen very closely, nobody in the world needs anything else than test e to get to 6% bodyfat.using other steroids for diet will only have marginal difference as far fatloss speed is considered.meanwhile, there will be some unexpected benefots to this. Some people use nothing else right till competition day,I get competition lean on just that, and stayed few weeks out from contest conditioning for 3 years in a row,its well documented with pics, getbig community knows, this has led to thelegendary status Look, if youre over 12%, for building standards, youre plain and simply an obese fat fuck, theres no way to sugarcoat this.you look like shit at 12%,if you only want slightly visible abs or something go buy a fhm magazine and read that. Now as ive said test e or cyp is good enough easy for getting down to 6%dont be a jackass and take tren if youre at 10%+.spare the non estrogen convertibles for when at sub 6%, this is where theyre useful and can make a cosmetic difference.theyre not required even there, but useful. Test e will always keep you full,always guarantee for hefty pumps and will make you hold only minimal water if diet is clean and dosage low to moderate, just enough water to give you extra elastic feel and strength and spares the joints just nicely.these effects are non existant on something like winstrol. You wont get that stringy,thin look on test e, but always voluminous, full and vascular,just on the verge of overspilling with subcutane water, thats just about perfect. And it has few side effects, in compare to non estrogen convertibles.if any at all. And you will have good, healthy sex drive at any time,which cant be said for other steroids. What do you think why testosterone has become number 1 in the legal market use? -Orals in general: If one is gonna use orals,I suggest only to use them for few hours before workout as a training booster.theyre liver toxic(so are injectables btw),use them wisely.if you run injectables as base, you dont need orals on non training days.thatd be a bit like using gear without actualy training.:) Best oral for strength is halotestin hands down bare none, not sure if its still available, but if you can get ahold of legit ones, pop a couple of them before workout just for the fun of it;-) If youre also under 6% already,it gives a dramatic grainy dry look and it somehow acts on the nervous system, most everyone says the canflexharder on it.

No one will add more stuff on steroids in general, I have tried everything, but I find long term simple test is the best multipurpose stuff, very versatile. Whats more important than saying balonies about which steroid allegedly does what,is this: If youre over 8% or so, your body is an estrogen birth giving cesspool, if you wanna do gear,get lean and stay lean, the gear will work BETTER AT LOWER DOSES! On higher bodyfat%, gear is simply less effective.youll know what I mean when you been to the twilight zone, living at 5%.i would never go over 8% on gear.never.if you wanna be over 8%, be natural,and get back on gear when youre ready,dedicated and willing to diet.you will just look terrible if 10% on gear, have all kinds of sides, youll have high bloodpressure often, and suffer water retention. Furthermore, if anyone advices you to take high dosages, beware, either his gear is shit, hes a dealer or affilitated to one.a newcomer will need 1 year to max out on hrt doses, even 250mg test + 30mg dbol a day is too much for newcomer.or 500mg test weekly, that way to much for a newcomer. -so again, this cant be repeated often enough,if you wanna be fatter than 10%, spare yourself the blama, the hassle, the self humiliation,and the sides effects youre inviting by being a fatso on gear.wanting to be 10% on gear is testimony of utter and disgusting lack of willpower.btw if youre 15,or 20% and on gear but are dieting hard, thats ok.keep in mind for some reason high test dosages hindr fatloss, sometimes less is more.and more dont get you faster anywhere. If you load a donkey with too much baggage he wont go faster. Either way,after this book youll know how to regrow into shape,all up to you. Surely youre asking yourselves how to estimate bodyfat levels,or how to measure them.the most useful method is the bodyfat caliper, use the 7point or 9point measure method,theyre more accurate.women add 25% to the result bc of their fatso tits and humongous backsides. The caliper mightnot be 100% accurate, but its within 1% esy,if you measure honestly and dont cheat on yourself.its the best tool to log progress.ofc, ultimately itll be the mirror.numbers and measurement of arms etc dont mean nothing if you see a turd in the mirror. Ok, so as previously mentioned my ped of choice is test e,it keeps me full,aggressive,no sides and I can get striated all over on it.everyone can.diet has to bit cleaner than on other peds,but this keeps you from cheating, for the payback is hefty if you cheat, a huge cheat can lead to up to 10lbs water gain overnight.that alone is a good reason to not cheat mindlessly. This steroid can be used all the way down into the 4% range,I believe its the absolute best at keeping you full.i never had any similar success on the typical cutting drugs.the cutting drugs have huge drawbacks if you ask me, dry joint lead to less power and injury proneness, less estrogen leads to tiredness and lethargy and so on.in cumulation, test e is actually superior,if one can do an extreme diet.test e wouldnt be so good choice on higher calorie diet.it helps training harder while suffering less sides, and this alone makes it very good muscle preserver in diet. This goes against all popular broscience beliefs, but after this book youll know the real value of those socalled popular broscience bs beliefs.

I got more shredded with this ped than most competitors, and with no fatburner, no diuretics, no water trickery,the phletore of meds those walking pharmacys need to get into good shape and condition for few weeks every year or 2, only to blow up into fatness in no time afterwards, with no cut in sight. I prefer it over tren bc tren gives me sides which I dont suffer from on test, I prefer the enanthate ester to propionate and other alleged cutting drugs beause it keeps me so full even at 4% bodyfat, on this diet it works flawlessly and precisely because of the diet, theres a synergetic effect of the 2. And I dont like to injectmyself every day, therefore,itll be eneantathe for me.but ofc yall are free to use whatever you like.but why dont give it a try with nothing but this until 6%? Ok, now, from 6% to the dead end,somewhere in the 4%s,is where different peds will make a visible difference. Masteron,winny, tren, will give grainy,polished but rather flat look.and those nonestrogen convertibles are no good for cholesterol levels, for lack of catastrophical term. And one day, you have to come off of them, so itd be a temporary look, but surely youre looking for something to maintain year round without getting sick.i prefer theenanthate test look and FEEL, test e will,when lean, convert just bit into estrogen,just the right amount, estrogen is essential for recovery and good bloddwork values.ever tried letro?this is how you feel without estrogen!like total shit, tired, weak and lethargic. So in conclusion, for this to work on test e, low dose and clean diet are MANDATORY.on high doses this wouldntwork so well.THIS is why I tell people to be OFF GEAR before entering this diet,to beable to benefit from low test magic. If you come from 1gramm weekly bulk into the diet, youll need like 1,5 to 2 gramms to hold on to the muscle, and thatll lead to too many water issues , ie wont work well. You dont need high doses ever, you only need high enough doses, run only ever as much as minimaly required. So yeah,most superioir results will be if you come clean into the diet and shock the body with it, the test will do its job at preventing muscle loss while helping you to go through the diet in various useful ways.no volume loss except for glycogen depletion flatness which happen on all diets btw, from the beginning to the end.and the diet will be short bc it works so fast,I sincerely believe long diet drain you out mentaly and most will stop for lack of fast enough results. Now how fast does test e work,or any steroid?it works from the second on when youve injected,smoothly and evenly.2 days later is peak concentration with more rapid decline than people believe, yet theres still a huge accumulation effect,the longer you stay on.after some months250 weekly becomes equal to 500mg weekly;-) this is not the case with short esters,I consider this a benefit, you can control water retention by injection frequencys, typicaly after 10 days of no shot, subcutane water starts fgoing away very fast.experiment a bit with it,its interesting. So you see, while it can be said just take any ped to get to 6%,the whole success rate depends more than anything starting clean-off gear into the diet and in this low calorie diet, my ped of choice.

So I wonteven address the other steroids,as ive said,everyone can get there on just test e,and can switch to propionate towards the end,if he wants the more stringy graniy look. Can also mindlessly be used forever,while masteron,winny and trenoften come with harsh sides and you have to come off of them eventually. Trenenanthateand equipoise deservehonorary mention,theyre great peds for this protocol too, even on their own. Theres really no need to address other drugs as far im concerned, but no one will add his views on those.i personaly dont trust ugls here,its rather a local thing, so I just get my test from the doc with script and thats it, this kinda minimizes the choice,but you see, the diet is more important than the drug.
When Gal and I set out to write this book, we were going to be 100% truthful, no bullshit, no gimmicks, no lies. You your about to see right here us hold to that promise. And how is that you ask? Cause in my usual no bullshit way, I am going to offer my own opinions on anabolics usage while dieting, what compounds to take for certain looks, and the value of others, and you'll see that not everything I say completely parallels what Gal is saying, in fact we disagree on a point or two, and I GLAD we don?t necessarily agree on all points. And why? Cause it only reinforces the strength of this system, cause in the end it isnt the drugs that?s responsible for the magic that happens, its the diet, or else wouldn?t we be in 100% agreement on our compounds of choice? ;) Let me begin by saying if your thinking im going to give you some kind of magic anabolic key here that?s going to melt fat off you, and let you be lazy and undedicated, just stop reading now, go load up 10-20iu of gh and keep eating 2-3k cal a day, take forever to get to sub5, and then enjoy your rebound, son. Your wasting your time here. What I will do, however, is tell you how to get certain 'looks' out of these tools- and that?s all they should be used as- tools. Tools to create a desired look. Or else you've set yourself up for failure long before you start the diet. Gal has no use for GH. I love it. I use 3- 4iu a day and probably will for the rest of my life. No I don?t use it to burn fat. I use my diet to burn fat. If your using drugs to burn fat, you are eating way too much, and you wont have the willpower or the mindset (remember that word?) to keep the body you've struggled so hard to create over the course of the diet. Kinda sheds some light on why so few guys walk around in Gals condition year round, doesn?t it. Like I said, I love it. Why? Well Gal kinda hit on it in his post- a pro once told him to the effect of 'it wont make you a bigger 220, it'll make you a better 220'. I couldn?t have said it better myself. GH somehow creates a 'look' that is undeniable. Full. Round. It gives a person an almost look of being made of plastic about them once they have stripped their fat off- ever see someone whos ultra shredded, looks 3d and has shiny skin? that?s gh administration. In fact the best way I can put it is that it makes you look 3 dimensional. Like one of those action heros figurines you played with as a kid. I like that look. The fullness and roundness. No anabolic comes close to mimicking the effects of GH. You don?t need a lot. 3-4 iu a day. I prefer chinese hygetropin pinwheels. If you hear someone talking about a certain type of gh being so fucking amazing and heads and shoulders above everything else out there be very cautious. All gh when properly dosed manifests the same effects. And this look is one of them. Yes it burns fat, but im not going to spend any time on talking about that here. Why? Cause your not using it for that purpose. If you are put the book down. Your only wasting your time here. Its that simple. There are two basic looks one can achieve at ultra lean bf levels. It depends on your personality or goals. Gal likes to look like a walking anatomy chart, while still maintaining a degree of fullness. I like to look full, lean and dense- and in this look there is a sub look I'll get into a bit later. And you thought it was as easy as just sticking a needle in your ass? Well, it can be actually, but when bob chick said 'drugs are just the finishing touch' he took a lot of heat and got much maligned in online forums, but you guys who mock him have no clue how truthful

those words really are. Cause when used properly they are a great finishing touchthey create the look. Period. The one thing gal and I both agree on is the enanthate ester. For years guys have been dieting on prop. And they lose fullness, and they think ah fuck, you know what it must be the diet flattening me out, its the fish, it flattens me out. Or I flatten out on chicken, I need to eat lean beef. Lol Ever stop to think its your choice of anabolics, specifically testosterone? We don?t know why, but NOTHING works better at keeping you dense in a severe deficit like the enanthate ester. Why? Fucked if we know- we arent science guys were do it guys. Anadrol aint got shit on enanthate. Actually, maybe if you used enanthate you wouldnt need the drol. Just saying. Why do you need the anadrol? Cause you are in all likelyhood using prop. don?t get me wrong- I love prop! But if you want fullness and density stick with enanthate. I use both enanthate and prop and I'll tell you how below. The looks: (all at ultra low bf levels. Else your just wasting your time with these compounds. One must truly be 5% or lower to see the magic in what im about to write) and a caveat: this is not for beginners, or someone trying to look good at the pool for a day. This is knowledge for guys with a lot of cycle history under their belts, and not for someone who just finished his first blister of dbol and nolva or bottle of sust. if you are having difficulty following the measurements you are not ready to use the compounds im talking about as you lack the experience to recognise what im saying, so don?t ask me to expound on it cause I wont. If you don?t get it your not ready to use these compounds responsibly. Its that simple. full and round. To me at an ultra low bf level this is the holy grail of looks. Nothing screams impressive to me like this look. You'll see guys who are ultra lean, but look flat, with no 'pop'. Whats the sense in that? So you look like a broomstick with abs. congrats on that, I guess. All that being said any time I use a compound now, when I want that look- very full, very tight, round look I'll always use the one with the enanthate ester attached to it. Testosterone enanthate, masteron E, and tren E. (I buy it in a pre made blend, saves me fucking about with several bottles) those are my gotos. 150mg a week of test e, 100mg a week of tren e, 100mg a week of mast e in that blend per ml in case your wondering. yes, a WEEK. that?s a 350mg shot. Like I said you do not need a lot of gear on this diet. With that I'll use 150mg of prop a week, and 20-40 mg of anavar a day. that?s a total of 500mg injectable, and 140mg orals. I take .5ml of prop eod, and .3ml of the blend eod along with the 2040 mg a var a day. I say 20-40 as I can remarkably change my look withing this look just by adding in or taking away that 20mg of var. pretty amazing. Want more fullness, add in 20mg more var. want less take it out. Its incredible what just altering your var by 20mg a day on this diet will do, esp when your only running 500mg of compound a week to begin with. I was today after my meal last night 238 pounds at a height of 6'1 1/2 (btw that half inch means a lot. Ask your gf:D). Whats the significance of this? If you've followed my posts ive always run for the better part of a decade 2g a week cycles. At least. My favourite being 7 and 7 with an oral (7 and 7- 700mg tren ace, 700mg prop a week) and usually anadrol to keep me full (see that- I needed drol to keep me full). The significance of this if it hasn?t hit you yet, is that im maintaining, if not CREATING new tissue on 1/4 of what I used to create my body! that?s how powerfully this system works. And it touches on the efficient partitioning of the nutrients the body gets in a severe calorie deficit. To me this is very telling that the system is magical. How else can you explain this phenomena? You cant. But the partitioning theory we have is closest and makes the most sense to me. And that?s why you DO NOT NEED TO BOATLOAD ANABOLICS and why other diets fall so damagingly short. Amazing but true. shredded granite. Theres another look that can be achieved at sub5% this one is one where you look like granite. You look like you are literally made of granite or have a very stone like appearance. Im not a fan of this look as there is some flatness associated with it. But if your willing to forgo that fullness and want pure shock and awe, give yourself a period of 3.5- 4 weeks to the day you want this look, and drop all your enanthate esters. Switch to prop as your test stand alone, drop the enanthate esters out of your masteron and your tren and run tren ace and just masteron naked

(no ester). Drop the var- fuck I love var and hate to tell you to do this but, if you want that look drop it. Again, you do not need a lot of either dose, but because the enanthate ester is no longer attached I find I need a bit more of each, I don?t know why this is, but it is. Keep the prop at 150mg/wk (you do not need a lot of test. Get this notion out of your minds right now- perhaps another brosceince myth we've busted). Up the tren ace and mast to 300mg a week of each. Your now running 750mg a week. A bit higher than the above example but we have also removed the orals so we are in the ball park mg wise. You will not need a diuretic for this. In fact it will only interfer with this look. I don?t know, me, I used to do it back in my 7 and 7 days by dropping my drol and I don?t care for it. I don?t like looking all grainy like that. Its impressive to other guys, but chicks find it off putting. And I do this for chicks. The Gal look. This is a look all of its own. Its a combination of density, lean tissue and functionality all at the same time. He walks around at sub5% year round with this look, that?s where the functionality part of it comes into the equation. My 'looks' are not functional. i'd recommend holding them for a couple months during the summer at most, then fall back on the gal look year round. The compounds will have that much more pop the next time you use them the next year. You don?t need those looks year round with the gal look. Its impressive enough on its own. He does it on surprising little. And I'll let him lay it out for you. Hes the master of it. Who better to speak on it than the Freak himself? :) Ok all that being said I have left a lot of compounds off my look list im sure you were expecting to see, and one that you were not (enanthate). I'll tell you why I left those off. If I don?t mention a compound here its cause its not worth mentioning in the context of looks im talking about ie eq or dbol. If you don?t see it, it had no merit over and above the one I mention. Those are all you need. Lets start with winny. I hate the shit. why? Cause it makes you look and feel brittle, and makes your joints feel like shit. Why would you want to feel like that when you can take anavar? Anavar gets a bad rap for being a 'girls drug' imo its the bets oral going. Why? Get to 5% and use it. Then get back to me and thank me later. Anadrol. Awesome for fullness when ultra low cal dieting. BUT since the discovery of enanthate by gal and I have have been be able to replace it with my beloved anavar (yes it really is that good) and use the E to keep me full. What about NPP? I love it. The only anabolic I have ever used that I would say can be compared to keeping you full the way GH does. Why don?t I talk about it here? Cause I don?t use it as I lose my hair on it. I 'shouldnt' shed on it but I do. Its actually very hard on my hairline. If you can work it into the 'full and round' look you want go ahead. I highly recommend it to those who can tolerate it. Its that good. As always, and true to form. We do not believe in fat burners, stimulants, thyroid meds or diuretics of any kind, so I will not go into detail on them here. Same with dnp and insulin. I have a lot of experience with both those compounds and you simply do not need it on this system. The dnp cause that?s how fast this will strip fat off of you. The insulin simply cause it has no place. If you have the MINDSET to get down in the trenches and work for it you will not need, want or use the above compounds, the system will do everything and more any of those compounds will do. Now, this is about as good as it gets for details I have seen in some time. In fact I don?t think ive ever seen anyone, anywhere lay out knowledge like this in such an open and honest manner, tell you what to use and how to use it to get the look you want.This is all part of our promise to you, dear reader, to maintain our integrity thru the laying out of this system to you, and its no holds barred approach to getting you shredded and on your way to your new body in record time. Cheers.

Chapter 5:training+strength

-ok, to make this clear, you should be able to bench your bodyweight for 6-10 times with perfect form,squat own bodyweight for 10 reps,in layman terms, you should have some basic strength, strength is not soo importnant in building muscle, but some basic strength you have to have, in order to play around with less weight later on.if you cant do these because youre too obese, just calculate your fat off and see if you qualify.if youre an obese 300lbs youd be lean 200.so if you can bench 200 for 10, youre fine.be honest to yourself, if you cant do this with perfect form and full rom, you dont have a foundation worth writing home about.and you have no right toloudmouthly annonce how strength isnt necessary, only I have that right. If you dont qualify, you will be overall smaller if you diet anyway, no problem, if you dont like that outlook, go through a proper bulking phase for once in a life, theres a dedicated chapter to that. -you do not train for strength as bbuilder, you train to grow or maintain muscle.you do that with the aboce mentioned base strength built up so far.after a while strength gains become minimal anyway and can only be increased by upping the dosageor getting fatter.both are not desrireable goals.another good example is lifelong naturallay nortern, he has that farmer boy redneck strength to him,and he even did steroids and prohormons(his gyno tits are testimony to that),and hes got somestrong lifts indeed,with terrible form,butstrong no doubt, yet somehow hes not becoming bigger.looks like hes at his best as natural, for the only thing growing on him are his bitchtits. -now strength is a very relative term.slower reps will allow less weight used, if you do pre exhgaust stuff like flies for chest and follow up with benchpress, benchpress will be weaker than when doing benchpress first.this doesnt mean you suddenly got weaker ,or lost muscle, or that this training wasnt effective.if you did triceps or shoulders the day before chest ,bench strength will or may be less.sometimes,for no apparent reason,one can only lift 50% compared to the very previous orkout,and then next week hes suddenly stronger than ever.does that mean one was overtraining?nah.did the chest go away for holidays for a week?no, it wasnt. The best judgement whether a training been good or not,imo, is, if the pump was good.not how much I lifted.ever found that your best bodyparts always have the best pumps?see theres something to that. -lifting heavy forever will be taxing on the joints and is asking-inviting injury.injury means lights out and game over, and whatfor?to impress other men in the gym with your power?haha, you gotta admit that sounds like huge underlying homosexual tendecys brewing inside of you. So stop that bs before you know you might have cocks inside of you.you impress women, with the look, not with the strength.women are dumb, if you look jacked tothemthey think you strong.

So yeah dont be a redneck jackass , nbody in the world cares what you lift, besides yourself, but youre kinda meaningless as far how the world revolves is considered.train smart. -learn mind-muscle connection.learn to flex every muscle as hard as possible for the whole rom.this will greatly benefit your results if you apply it to your training. Yeah, ppl laugh about this, but I can tell you this is the most importnant factorin training, as long you havent got this down, youre devaluing your training sessions,wasting time.this ability doesnt come over night btw,so you best stop laughing and learn this.this is what makes the use of steroids useful or not.huge factor. -if you lift half rom, dont contract for all time and lock elbows out on bench for example, then frankly, you are a misguided delusionite and should strat from scratch or seek new hobby.become a hairdresser or something. There are so many theries out there,but its really overly theorized.the bottom line is,youshould get a hefty and severe pump and then leave home(and not have post workout shake, FOR CHRIST SAKE). On steroids any training will do, as long contraction is good and rom and form are good. Ofc,the pump from cardio isnt useful, its gotta be earned by weight training. -now how many reps should you aim for?fast-slow twitching musclefibers blabla. Do away with any broscience, like high repsformore defined muscle(the belief in this only show how foreign you are to proper education).definiton comes from lowbodyfat and nothing else. Wtf you think the muscle fibers look suddenly different under the skin bc you do higher reps?

-again,on the issue of strength: Empty your head of all the garbage makebelieve that might be in there and listen: If you think youre bit weaker than previous training,that this makes you overtrained, youre ,lets say, poorly informed.you think youre not recoveredfully,maybe.look,if you always wanna be fully recovered fortraining, youll be training 2 times a week frequency.if the muscle isnt sore anymore, its ready to go, you can feel it being recovered,can you. For dieting, its best to be on the verge of overtraining permanently,and feeling out when its time for a day off the gym.youll tyoically feel 2days later how brutally tired you really been.this means youre doing it right.i dont know why, but this way forces the body to losemore fat faster, I tried both ways,with more days off, but it clearly loses fat faster when trained more often. Steroids also alter the cns ability to recoverdramaticaly, so dont be overy concerned about overtraining on gear.btw this training frequency also prevents the body from building fat up during maintenance mode.

And nobody can or should expect strength gains during dieting, not on a diet which burns fat.youll have less water and fat in the joints, relative strength loss is to be expected actually. Ofc if you been clean and go on peds for the diet strength will even increase.but you shouldnt even care about strength, youre bbuilder,not some redfaced highblodpressure powerlifter fatso.youve done your year of bulking, youre kinda done as far strength is concerned(unless you care putting 5lbs moreeach side to impress other men), you dont need anymore strength,dont worry about it. Look how relative strength becomes when you do fast paced training with very little rest between sets and focus on rom and form.and how it benefits your joints, theyll hurt less. Does that mean youre weaker?no, its just relative. Is when you become weaker,your muscle become smaller?hellno(if you gain pure fat you stronger too, but no additional muscle been gained,think about it,fatty) It just depends on too many factors,like cns recovery, what you eaten the day before,how much glycogen in muscle,what you trained before, howmuch sleep etcetc.during dieting youll experienceat random out of the clear blue sky-flatness, feeling thin, epic random water retention,many such things.stand firmly through them,they go away. -often ppl live under the delusion they can grow stronger every workout.wake up and taste the coffee,that privilegue is reserved for newcomers and maybe steroid users, strength gains come to an abrupt halt and plato eventually.dont shit your pants over this, your deluision of becoming very powerful was false assumption from the getgo. And strength increases arent even needed once on has built his foundation.instead of doing 1 more max sets with brutal 5lbs plate more on bar and using 3 spotters, just do2 sets with lighter weightson your own. -many ppl think and would swear an oath that they have perfect form, but when they see themselves on video, the reality says otherwise and the awakening is rude. This even happens to myself,after 15 years of training, I sometimes fall into old bad habbits.best to never even develop them.im talking about oor form here,very hard to reverse once there.oh and im dead serious if you dont have good form,start from scratch.low weight, prefect form.sounds easy, but takes years to establish rock solid muscle mind connection. -overtraining on gear creeps in slowly, overtraining isnt being weaker, overtraining happensif you train 20 days in a row, and coordination starts to suffer and strength goes to total shit.you can avoid this by doing some light training sessions,its just as useful, light,heavy, itll get you the same results,espon diet.train heavy one day,light on the next, more sets one day, fewer on the next,to failure more frequentlyfollowed by non failure days, play around,see what works. Gear user can mindlesslygo nearfailure every set,nattys better dont.naturals should take 2-3 days off weekly and do less sets overall/train all the same way, just train less. Theres just as little secrets to natural training as the is to training on gear.

Only frequency and volume differ.dont believ anyone telling you otherwise. Choice of exercises dont really matter,this doesnt mean to do squats on a swiss ball ,neither does this justify this god awfully gay crosstraining trend, I mean, keep it simple and use prefect form, full stretch,hard flex atany time, fuck weight used,just use enough so it feels heavy.no locking out joints during reps,locking out takes away all tension of the muscle, may aswell lay down on the beach. -I always train 1 bodypart a day,and am in and out the gym within45 minutes.fast pace,little rest, not too much looking at women asses,high volume, perfect form. -do not train abs, ever.esp not when on steroids.i dont and never did.and everyone knows mine and no ones abs are epic.not training them will keep the waist andobliques small,thats much desired.sex and the indirect training they get is enough for abs. -dont train by schedule, your enot some slow kid who needs be told when to train what.if the muscle feels ready, blast it. -always try to get epic pump, good formgreatly helps on this issue. -you do not need carb to train, you only need your body.get over yourself, ffs.how did eskimos go through life back then when there was nocarbs available for them. -both pre and postworkout meals are not only useless, but counterproductive for dieting.they destroy the fatburing state-enviroment youre in.stay away from that garbage. -always! Train on empty stomach,fasted, and wait for as long as possible after training with any food.THIS is the most important and brutal fatburning recipe there is,after few times of feeling weak, youll do and feel fine, dont worry. ALWAYS fasted!have you gotten the memo? If you cannot pull this off,might aswell stop reading and get back to gluttony.youre too weak mentally for this, and no theres no alternative that works equally good.none thati ve tried in 15 years. -muscle dont know nor do they care if you use free weights or machine or cable,use enough weight for 6-15 perfect reps with full rom and thatsit.youre not more hardcore if you use chalk and free weights, but if you wanna impress your boyfriend, thats up to you. Btw learning to flex hard and long, this is how you get better vascularity long term. -dont do or even think about any of the bs HIT or whatever special training regiments,its all the same, you been told what counts.20-30 prefect sets perbodypart for gearheads, 75%of that for nattys.period.
perhaps enter this as a chapter or include it in another? its a good name for a chapterobservations and points of interest some of these things gal may have covered thru the course of the book. if I repeat them bear with me. it's only because they are important enough points to bear repeating. a lot of this stuff applies

mostly to the sub6 guys but everyone can take away from it as you'll get there in time too. your body will, for no apparent reason, hold water. it could be any number of factors and even in the absense of the most common reasons such as carb intake sodium intake or retention from anabolic usage. the body will at times hold water randomly. I can't figure it out to be truthful. I can be zero carb, zero sodium and I'll hold water out of nowhere. could be any number of contributing factors. bottom line is don't let this discourage you. you'll look softer. big deal. shit happens. stick to your diet. the water will fall off when your body is ready to release it. your not getting softer or fatter. it's just water. your body will randomly feel like training out of nowhere. at my leanest I trained 6 times in 3 days. on 2500cal 3 of those sessions fasted. if your body wants to train, train it. don't 'not train' cause you already have that day. go again if you want. you will find it very very hard to overtrain. like we said we think if night be more efficient nutrient partitioning brought about by the deficit. I got out of bed at 2am two weeks ago to train arms cause I couldn't sleep and I was ready to go. am I saying do this? no. I'm saying your body will enable it and want it. what you do is up to you. oddly enough the harder I diet and the more i train the better I look. coincidence? I think not. you'll know when to stop your workout when after feeling strong rep to rep thru a set you'll hit a rep where there's just NOTHING left. it's an almost 100% decrease in power from the rep before. that's when you pack it up and go home. this has only happened to me a handful of times. my body was saying ok enough is enough now. listen to your body. for those guys under 6%. your going to hit a point in the middle of huge low days you'll need more food. instead of having that big meal up your cals by as little as 500. you'll see your vascularoty an veins pop within 20 min. but you have to get to the point where you need the cals. if your below 6% you know your body well enough to know the feeling when it comes. this will keep you burning fat and able to perform your workload in the gym while still staying very low cals. use only very sparingly. I've used it only 4 times in 6 weeks. it gets me over that little hump until the next meal and my body responds crazily as will yours. only 500 or so cals. even chicken breast will illicit this response if your Lean enough. amazing but true. that's how you know your 'almost there'meer chicken breast will tighten you up, make you vascular and feel awesome. crazy but true. chances are you'll feel good enough to want to train again even if you have already that day. that's how efficient your body has become. gal and I both feel there are some tremendous gains to be made in a severe deficit by creeping into the over training zone. gal calls it the twilight zone. that's a great name for it. we're not saying run your body into the ground. that's a dead end street to failure. we're saying force your body to perform optimally. back off when it's time to back off but pound when it's time to pound. there's some good growth there. your going to hit a wall. the wired energy will be gone. you'll be lethargic. tired. don't push thru this. take the day off. push when your body says push. rest when it demands it. below 6% your structure will change slightly. your bellies take on a very clear defined look. like they are etched in pencil. this I feel is the body burning away fat at the insertions and around the bellies that conventional diets cannot target as their cals are too high. in such a deficit the body seems to scavange for fat very efficiently and attacks these areas. provable. no. but it's as good a theory as any. it would go a long way to explain the sharpness of the physiques of the 70's who dieted on ultra low cals.

Chapter 6:the liars of the business

Check laynes bitchtitts,so common with those naturals. There are many liars out there on the internet and behind book releases giving out false advice and nd-or being dishonest bc of legal reasons, and the gullible mob seeking the magical solution sucks it up like a homosexual sucks up semen. The liars all have 1 thing in common:they wanna seel you something, the most notorious ones will be listed on out shitlist here,we cant cover all of them, this would be material for a whole book on itself.infact, maybe we are the only authors in this field who are honest. Lyl mcdonalds, this clown is acknolegded author or something like that.so what me and noonedont give a shit, we hold amazing minimum wage jobs and could care less if were regarded as university educated authors.if university was the key to success, all students in America wouldnt be so goddamn obese filthy semi human semi swine hybrids.:-) This homosexual looking fella gives out advice on how to maintain the shapeetc.meanwhile he himself isnt maintain his own shape, he looks like he only knows about gyms from hearsay.and his clientely who postsucess storys, they basically went from very obeseto just obese. Also I think this clown has forgotten to mention his steroids usage.not saying he looks good btw, he looks like dierhae from dog even for natural standards.

-bbuilding.com This site is run like a military dictatorship,they supress any drug talk whatsoever and try to make it sound as if their supplements are even better than steroids.they should be hired by nordkorea govt as propagandists, theyre kinda successful at lying. -matt ogurs, the sloteyes kid: Why do guys like this dwarf lie?to make themselveslook at me,I got this naturaland then tell sell you their advice and programmes and signed protein powders and whatnot. Meanwhile,back in reality, how many brutal loking nattys have you come across?i cant count them, because, uhm, I never seen one, there are none.

A natural lifter will look like a leaned out swimmer and thats it. -layne nortern, the lifelong natural nutritional prodigy with phd,glasses and bitch titts: This guy has the nutrition stuff down to the t, he obviously manipulated his natural test levels by nutrition so perfectly that he grew bitch titts,what else is there to say, hes the prime example for someone who takes gear, pretends natural anyway, and then claims superior knowledge, for he looks good, so he must know his stuff.he looks lean for 2 week in a year when he does a non steroid tested natural show.other than that he looks-deadly serious-like he never lifte aweight in his life.i seen truckers who only eat drive in foods who are more muscular than him. And how many of his disciples look remotely close to him?none. Thank you ,next. -gh15, an internet phenomenon: Nobody seen his pics, hes catering to the gullible,and is selfadmitted dealer.but he does randomly make sense in some topics, his glory days are over,its like a different person posting now. If one has a death wish,or wants to become a pro,he got some points for you.
when gh started back in the day he gave out a lot of solid cycle information for hardcore lifters. you could tell he was a guy who had actually been there/done that. I think that person was a good thing for bbing. he brought the abuse to light and showed just how much of this 'sport' is based on chemical warfare as opposed to discipline and suffering. I think that person is gone now. someone or multiple users now operate the account. the original gh15 is no more. it's a shame cause the original, love him or hate him, brought the truth to shine a light onto the degeneration of the sport. degeneration as the physiques of today have taken a massive step backward from the quality physiques of the 70's which were built more on severe caloric deficits and moderate use of anabolics rather than relying all out chemical abuse instead of willpower to get lean. and it shows in the quality of the physiques today.

Theresmore, but you get the idea.

Galeniko and no one approved

Chapter7:for women

Women? If you are female and are reading this, theres only few possibilities why youre doing so: -youre lesbian -youre some obese American fatso hefer who thinks this diet may be the last solution -you liked the studs on the cover, ie, you want to choke on some no one-galeniko protein-shake -or you became so grossly out of shape that you couldnt bear looking at the mess that your mirror reflects.haha. No clothes to hide the revoting fatrolls could hide the disaster anymore,and its time to shut the trap for 2 reasons: -eat less -listen more, chitchat talk less. Theres hope, we feel equal disgust for all fatsos, nobody is more or less preferred-worth than the other. This diet works for all and may well be the best solution for the grossly fat. Ok, all jokes aside maybe you want simply to get in shape,something like fitness or bikini competitors. I feel that such bodies are the sexiest absolute nonplus ultra a woman can have.if guys say they like woman with curves etc, its simply becose they cant get any better.the elite female bodies is the above described. However, getting there isnt easy. Many women stay away from training with weights and resort to pathetic cardio sessions reading in jealousy to the content,the newest lifestyle mags, wondering what they doing wrong. What are they thinking?the weights will turn them into mass monsters? Please they will not, infact the only women I ever seen making remarkable progress in fatloss are the ones who trained with weights.

A 1 hour cardio session will maybe burn 400cals, are you aware thats basically the energy contained in 2 soda cans or 1 chocolate bar, which so many fat female specimen so often grant themselves after an exhausting workout as reward. You dont need reward, you cow.you had reward all through life or you wouldnt be so out of shape,would you. If this sounds familiar to you,just stop readin and enjoy a life in gluttony,fatness and diabetes city, enjoy chips + tv programmes and be aware youll onle ever get desperate black men who want sex with you.you become the fatso white trash trailer garbage hillbilly mudshark.:-) Seriously now, for women with ugly faces or ageing ones, training and look fit is the only saving grace, to be able to socialy compete with the other beasts So yeah,all the same applies to women, just calculate your number of bodyweight properly and adapt the caolies etc. Take care of what you put into your mouth,instead of relying on fatburners. The fat took a while to assemble on you, and the studs no one-galeniko show you how to get it off the fastest way.they know better than your garbagery lifestyle mags, they brought women into shape in real life with diet help. The only difference between men and women is the womb, at times the tits and you bleed every month yet always survive it.for this diet, those are all non factors. You dont have a harder time to lose fat,just read the book, stop the excuses and follow the diet. Thats it no more extra words for women,frankly,its not needed,just do the same natural guys do.

Galeniko no one approved

Chapter 8:supplements

Most are as useless as growing a penis on the forehead, yes even for naturals. But some deserve mention.for good or bad. -creatine:

Haha, oh brother, the gullible discuss whether monohydrate or other forms are preferable.makes me laugh furiously, such stupidity. It like talking about t wheelless cars,which one be better for the indianopolice 500. Theres creatine in meat, and creatine will give you just a bit water retention bloat which youll piss straight out once you stop taking it.this is a far cry from having anything to do with muscle gains. Invest that money in something more useful, a 10 ml ampoule of steroids for example. -supplement stacks: The fairy tale goes like this, 2 products develop synergetic effect. The reality goes like this, 2 useless products stacked theyre still useless.its akin to eating shit by dripping it into dierhea to give it some taste.normal humans dont do such stuff, neither should you.the guys in the ads holding upthe magical product built their physiques with drugs.even the naturals.natural these days is hrt*2,4iu gh and fatburners. -mulitivitamins: Yes!do take loads of them, your body needs them in brutal caloric deficit.fruits are out of the question for this diet, so get your vitamins from tabs.they do work and you need them or will get fluish very soon.esp when lean. -mt2: Yeah id call it a supplement,good apetite killer,increased libido,and epic tan,c areful,be conservative with the dosage, this stuff takes forever to clear the system, keepthat in mind. -any supplement promising testosterone boost: Haha, dontbelieve this nonsense,even if it has graphs from studies, its all fraudulent.same for the supps promising pct usefulness,listen, imo even the legal meds for pct do fuck all. -pro hormones: Are real, bonafide steroids, not joking, the same exact thing.very powerfull and very toxic.stick to pharma steroidsinstead,a tleast those are made by multi billion dollar companies and researched and clean. -ephedrine: Available as bronkaid, yes, very strong fatburnerand apetitekiller.btw pseudoefedrine is worthless, dont bother.if wouldnt use ephedrine,if you cant get lean without fatburners,chances are you wont be able to maintain the shape without them.and taking this longterm is asking for a health disaster..remember this diet approach is about getting the best possible physique while not putting your health at stake, or flushing it down the toilet mindlessly like some ox, metaphoricaly speaking. -protein powders:

Id always prefer a real meal over protein powders.and yes a protein shake is a real meal, causes insulin release.dont think otherwise.but theyre ok if youre travelling to places with only shit food available,like Mumbai, arab emirates Dont philosophy around too much which brand and whey or casein, just pick a cheap one which tastes ok and thats it. -aspartame: My biggest helper in dieting,I swear.i put them into coffee and water to get some sweet taste in the diet,it obviously worked for me. And hellno, aspartame does not cause insulin release or bloodsugar volatility, ffs, look up scientifical studies on the matter,which you understand, not the misleading ones.this was created for diabetics,so yeah, no insulin realeas on its own.makes sense?meausere yourself with diabetic tools if you dont believe me.awesome dietary help,my main pillar. Is it healthy?surely healthier than sugar. -protein bar: If they have chocolate coating on them, you might aswel eat a snickers or mars bar.dont think youre some trendy guy eating those in the gym after an exhausting workout to replenish you glycogen stores.its retarde.

Ok all that hasnt been mentioned, is not mentioned, because, its doesnt even deserve mention.consdider the non mentioned forgotten or useless. No one galeniko approved

chapter 9:tricks to keep the hunger away

Ok, this is just a useful list of things we do to supress the hunger, to reduce hunger sensations.
your going to get hungry. make no mistake about that. you've spent lifetime giving your body food it doesn't need. you've created an inefficient monster. don't think this diet is going to be easy cause it won't be. esp at the start. you have to train your body to learn to exist on much fewer calories and use it's fat stores for fuel. the good news is that the body is a remarkable adaptable organism and once you get it used to the fact your not going to be over feeding it any longer it'll become remarkable efficient at it utilizing what little nutrients you give

it. that being said you are still going to get hungry. here's some tips to get you over the hump. but remember your mindset (yes there it is again) is the best tool you have to battle hunger. food in this system is not used for sustenance. or for fuel. it has two distinct purposes. one is to kill your appetite. that's what you use food for in this system. to kill your appetite. so use it accordingly. see notice how I don't say 'eat'. food is a tool here to be used accordingly- strictly for appetite suppression and, to the second point what we use food for, to create an anabolic environment by supplying it with protein needed to repair and build tissue. much like anabolics, food does not make the system unlike in other diets. it's a tool and nothing more. - a coffee w a scoop (even 1/2 scoop) of protein powder instead of milk and sugar. both caffeine and protein are appetite suppressants. this combo works to kill your appetite and stay on track. the fact it's hot means it'll take a while to drink and adds to the satiation effect. itll only be 70-140 cals depending the serving size but keep in mind that 140cals will be a 1/6th of your caloric intake for the day so use it accordingly, not simply cause 'you want a coffee'. if you 'just want a coffee' get used to using an artificial sweetner and no dairy. ya I know you don't fuck with a mans coffee. esp if your Canadian. :D but sacrifices must be made and this is one if them. I prefer protein in my coffee, Gal likes aspartame. I won't use aspartame. it gives me extreme lethargy for some reason so I stay away. even my protein powder is aspartame free. if you can use aspartame in your coffee to kill your cravings fill your boots. like I said, I like cream and sugar and protein fills that void. I'm willing to sacrifice those cals off my daily total for it. and it still counts to my daily protein intake. it's a win/win for me. - a handful of raw almonds. I'm not talking 50 almonds here. like 16 or so (yes in fact i do count them- you'll know your locked in mentally when your counting single almonds towards your cal count. :D) they are calorie dense little bastards but for some reason they really kill my appetite. I always have them on me. at work. in the car. they have saved me many a late night binge driving home starving and on every corner there's a Mickey D's. - know your triggers. I discovered I have triggers that cause me to get hungry. and they are borne of repetition. for example I used to get a burrito from this little place I loved every time I was in the neighbourhood. now just thinking about that burrito or driving by it causes my stomach to growl. I'm not hungry. it's a physiological response to repetitive behaviour. we condition our bodies to have a hunger response thru repetitious behaviours. know these triggers and recognise you are mentally craving. not physically starving. - use your mindset. I have a half a peanut butter pie in my freezer. I love PB and the only thing better than PB is when it's covered in chocolate. yesterday I went in the freezer for chicken breast. I was starving. this was my first mistake which I'll address below. I took the box out and opened it up. I looked at the pre cut slices. I thought fuck it, what's one piece. you know? it's only 300-500 cals I figure. I could eat that and still be under my cals for the day. cals I'm using to give my body protein it needs tho. hmm. then I pictured how much further away from my goal this piece will keep me. and I put it back. why? cause using those cals in that way would have caused me more guilt than any pleasure eating that pie would have given me. it would have set me back a day. this is NOT ACCEPTABLE. it's not about just being in a deficit. it's about being anabolic in your deficit. and I'll be goddamned if I'm going to break a 24 hr fast by eating peanut butter pie - don't let yourself get to the point where your starving. your appetite quickly becomes an out of control monster that will envelope you and cause you to make very bad decisions. kill it the minute it starts. if your fasting just think about how many hours of effort your going to blow if you cave. worth it? not for me. if you want sub5 not for you. when you get there and your maintaining (we'll speak on this later) then eat the pie. take it off your total cals for the day. cause caving to your hungry before you meet your goal will create an environment where your appetite will become harder and harder to control. (see triggers) - finally, busy yourself. if I'm sitting around w my thumb in my ass I'll get bored and think about food. if I'm active staying busy I don't think about it and it therefor doesn't bother me.

if these can't get you over the hump I'm afraid nothing can help you. the first thing you need is the mindset. if you have that, these tips will help greatly. cheers.

In no particular order: -I go sometimes into a fastofoodrestarant ,like mcdonald,and stand there in the queue-row and observe the disgusting fat swines disguised as humans,in human bodys.why do I say swine?because ive worked on a swine farm once and the pigs behaviour when they know thefood is coming,is exactly the same as the fatsos in the row.nervous, pulling infront,cant wait to be served,as if they gonna pass out any second if they dont get any food.when in reality, food should be the very last of their priorities,based on how they look. Observing this has the same effect as those anti meth-campaign posters, which show healthy ppl turning into home and toothless zombies within few months. I then simply look at them arrogantly,in utter and deep,sheer disgust(letting them know),have a diet coke and leave. -drinking coffee,no milk,I put couple aspartame into it,make a huge and hot one,it kills apetite,and it takes a while to drink it.i choose the most shit coffee label, for they are so disgusting they keep me from even thinking about food. -brush teeth randomly and wash mouth with mouthwater,this helps a lot too, and esp our british readers can profit from this too, not so much bc of diet aspect, but it helps with their notorious bad teeth.:-) -go out for a walk with frends,dog, girl,if you dont have frends, go alone,whatever.dont think about the next meal,make yourselfbusy.forget about scheduling meals. -drink water,tea,diet coke,water with aspartame,this fills up and has some taste.and yet again,none of these make you fat,nor do they cause insulin release. -smoking cigs ofchelps, but dont start smoking just because of the diet haha. Ephedrine obviously helps, but not necessarily advicd orrecommended fore thisdiet,for reasons previously stated. -chewing on raw cofeebeans, yes I really do this, its extremely disgusting in taste,absolute apetite killer, better than looking at cellulitis infested legs of fatwomen-swines. -mt2 , this thwarts apetite in most brutal way if dosage is very high, but it can lead to binge backlash later on. Thats it, the rest is willpower and dedication.

Chapter 10:the diet itself

So here youre about to learn in every detail,the new goldstandard diet from 2 random gymrats who stay near competition leavel leanness for years nonstop.and can get into proper contest shape within 2-3 weeks notice,anytime we please to do so.galeniko and no one are those protagonists. I never had any respect for those socalled bodybuilders who look like they will give birth to an alien any second, thats why I dont care about their diets, and they always looked fat to me when no contest was around, because they are fat.which sane individual would wanna look like that?whatfor? I never believed the diets from the mags, I mean,for Christ sake, who would believe Ronnie coleman sitting down and writing down his diet?id be surprised if the guy can write at all.he did look good though, but where is he now,as of year 2013?as of now, both galeniko and no one look better So,a few things upfront: -alcohol,little treats and cheat meals here and there as planned scheduled reliefs.can I have one icecream on each Sunday.listen that is the wrong attitude.you could also drink your own peepee or eat excrements,but would it be useful?so get this weakness,this disgusting beta-male behaviourthinking out of your head or you will absolutely fail.this isnt a female lifestyle magazine feelwell trendy diet, this is a long term lifestyle change.the cheat meals serve a purpose here, a precise one, and its not gluttony. -it doesnt matter if youre 10%fat currently,it dont matter if youre an obese 15% or morbid obese 20%(make no mistake, often skinnyfat males ARE 20%,just bc they look thin, dont mean theyre not fat), or even if you trash the fatlevel scale and are at cswol levels, or what first looks beyonf hope,it doesnt even matter if youre the reason for the food shortages and famines in the world.its the same approach for all.youre not special, nobody is.everyone loses fat the same way. -1 difference there is, natural or ped athlete, but its less than you think. -if youre currently bulking and are on gear,if you are any fatter than 10%, stop!!go off ALL gear cold turkey.stay off for couple weeks and then start the diet and gear again.if you dont, you will have suboptimal results.believe me.its not mandatory, but its best to be clean before the diet starts.should be obvious to everyone, but ill address this later on in the book on why and what. -do not even bother trying this diet after coming off gear.in general,after coming off gear, you shouldnt try to hold your weight, youll end up skinnyfat, you should try stay lean.but when coming off gear , this diet would be the worst thing you could do.this is just general info.when coming off gear,youre worse off than a natural. -again, I recommend strongly,to be off any(no crusining no nothing)gear before starting the diet.i furthermore recommend to be on as very little gear as possible when not dieting.for maintenance, run half dosage or less than that. -always remember, the higher dosage you run, the more youll need for dieting to hold on to that muscle, and when you go off, the coming down will be hard,the crash will be terrible.run as low dosages as necessary , have realistic goals, at some point the return of gains will be bad compared to the dosage increase.even on gear, theres size limits.

This means, for example, 250mg weekly for dieting, when not dieting 250mg all 14 days. Now how much you wanna use is up to you, the gear of choice is up to you,all will work,the steroid thing is addressed deeply enough in this book,buyt the above is the recommended ratio.if you ran long esters you can even go off ,but not for longer than 2 months, this is also explained at other chapter.keep in mind, the higher dosages esp of test, the harder fatloss seems to come. -keep in mind that more gear wont mean faster results, not necessarily.always keep dosage as low as possible, this reduces sides, estrogen and leaves room for more gear later on. When one does a first cycle,250mg test or cyop weekly is more than enough for the first year. Thats right, do not do any of those bullshit 2months cycles followed by 2 months off, do not change compunds, stick to one.theres no such thing like receptor saturation, not at low doses anyway.the 2months on 2 off pattern will go nowhere, youll gain puffy face cheek and acne and maybe bit bloat and fuck all else long term.the going on and of thing is idiotic, there will be so many estrogen issues its not even funny.dont blast, just run the same dosage all the time long term, only difference in dose is maintainenca or dieting.its beter to stay natural than do 2month on-off cycles. Now sit back and listen: -a cycle lasts something like 52 weeks a year.maybe you can go off for 2 months,if you feel like taking it easy or even not training at all for short periods, thats fine,gives body and nervous system a break and youll know how to rush into top shape in no time afterwards anyway,this book lays it out for you. Now you will be ciruouse why 2 months off.i said 2 months max if you run long ester. That is, because long esters wont make you deflate into nothing within 2 months after last shot.infact,they first couple weeks off, you will look your best,the water fom under the skin will go,then week 2-3 power will decrease,but muscle and its fullness will be very good(looking not feeling)for 2months,after that, go on again, because from 3rd month on the decline and muscle loss will be remarkable.and come along with fat gains.a total fiasco scenario. -which ped to run?no one runs different things than I,but something importnant we do the same.an enanthate form of anything,tren,test and eq are best. I claim 1 compound is enough and that all, I prefer test e,for reasons listed throughoutly in the steroid section and other places in this book.i dont make things complicated, I just go to thwe doc,get hrt script and thats it.i did all this on 250mg test e weekly btw.no kidding,I have no reason to lie, I could say I ran 2 gramms weekly, but I didnt.infact,most ppl grossly overestimate how much gear they need, they do everything wrong and think more dosage will fix their own shortcomings.i dont see why ppl smaller than me would need more gear than that. -on this diet, it dont matter which ped you run, youll be shredded on any ped if you follow this.stick to something that dont give you sides longterm, dont experiment around.dont think too deeply about this, dont confuse this with a philosophy class.

Test e isnt known as typical cutting drug,but I frankly dont give a shit,my look from the last 3 years in a row gives me any right to disregard the often repeated broscience about what is a cutting drug.its often ppl who never been lean who spout that nonsense anyway.i dont care who says what, I dont remember coming across anyone but no onewho was in such shape 3 years straight, neither online nor irl. I been leaner than any of these clowns at any given time,barred their 2 week before contest glory.i spit on lay nortern,or matt sloteye bogus, they look like skinnyfat assembly of dierrhea 99% of the year. Instead, galeniko and no one will lay out how its really done, they speak from experience, not daydreams. -man socalled bodybuilders are notoriously overfed and plain and simply fat swine with disgusting lack of willpower in diet, pathetic overestimating how much food they need for their brutal size, and guess what,it shows, around the globe, the vastly most observed gym rats sit at an unfavourably looking,water logged, bloated, borderline fatso 10-15% or even fatter.they all collectively lie to themselves how theyd become lean if they only tried,and then try a broscience diet from mags and ,predictably to us,fail.they delude themselves into thinking they can diet on 2000-2500calories,haha, based on some dumb calculations or something,thethen religiously schedule their meals etc and are never satisfied with that food anyway,and they all fail.some few get lean on all drugs imagineable and then balloon up like depressive American whore woman, within 2 weeks afterwards.lol 16 weeks
or more dieting flushed down the toilet in a forthnight. Open your ears-eyes!what in the world makes you think you can get shredded on 2500calories?for relativity sake, Arnold an co dieted on 1000calories.oh, now I predict you wanna mention muscle loss,I see. More on that later and in different chapters.your muscle loss fears shouldnt be of concern,youl see. Neither no one nor me lost muscle, did we? Just a word on dosage, it cant be repeated often enough, I believe in l,ow dosages long term ,rather than short burst with cruising inbetween.why?bc I tried both and the low dosage approach results are far superior.but I dont have any ambition to grow any more, so yeah. Another word on test e, I believe its the perfect cutting drug for this diet,bc it keeps you full with minimal water retention,and it shines at preserving muscle loss department,and the bit water helps to keep the power and elasticity,while sparing you joint pains and hassles.to a degree.also sex drive is through the roof anytime,all the way till 4%s range,its ok.unlike many other drugs.i repeat, the perfect ped for this diet.only tren can do the same,or eq,but will need kinda higher dosage,making it a weaker test e basically. Ok,now the diet specifics: -No t3, no ephedrine ,no clen,no diuretic,theyll flatten you out on this diet,theyre dangerous,and absolutely not needed.what you gonna do when you come off of them?ballon up. -cardio:not needed, but just stay very active in general,itll help to overcome random lethargy periods.lethargy on gear can be very misleading,making you feel worse than you actually are. -you will feel like crap at times,youll randomly hold water for no apparent reason, dont panic, keep going, change nothing,its temporary issues.they go away.

Here comes the most important rules, this is why it works so good,this is what both no one and galeniko entirely have and do in common,this is the holy grail: -NEVER,EVER eat when not hungry,if you fail to do this,it cannot and will not work.never means never, theres no room for negatiations on this.eating when not hungry is number 1 fatmaker. This means dont schedule meals, do make-cook your food upfront, but listen to stomach,not the watch or time. You await hunger.then,you don NOT eat, you drink water or whatever trick youll use to overcome this initial hunger sensation.and just wait.move around, dont base your life thinking about next meal. Youll learn that this so severly seeming hunger feeling will just go away after 15-30minutes.THIS is where you have entered the fatburning zone, the twilight zone.now, thelonger you hold through before going crazy and binge on a whole buffet(it happens to the best,no one and me can tell you stories haha),have the next proper,clean meal.just before going insane, have a meal.and then rinse and repeat and always stay withing the scheduled 800-1000cals a day for that day.1 or 3 meals wont matter. The hunger bangs gonna be severe but they all go away eventually.woull-contrary to popular herd-mob thinking-experience shitloads of energy once the body gets used to it.its a weird form of euphoria,hard to describe.thatll be after 3-7days,thats how long it takes to get into the twilight zone,until the body has cleared all that shot foods,salts and water.youll lose up to 10lbs of water in this period,and a bit fat.after this,2lbs of fat weekly minimum will be shed if you stick to the diet.thats a shitload of pure fat. -for Christ sake, no dairy,no milk,no such things, keep it exclusively clean,the cheat meal opportunity and need will come. -speaking of cheatmeals, the fatsos premier choice haha,you dont really need any of them until youre ay 10%, the body will have plenty of energy to suck off from the fatso corpse deposits until that point, but you may have some.keep in mind they do less damage the leaner you are and aare required the leaner you get. Keep them small if possible.under no circumstances bigger than 2500-3000cals total on that day, and dont do them more frequently than 1 weekly.until 6%.this is exp;lained more detailed later on. -oh and as for small meals inbetween, dont do them,just dont.noone eats a cashewnut(one!)to kill his appetite, I suggest dont do any at all.no sugar bonbons,it can and will trigger a meltdo wn-esque binge attack.same goes for fatty foods really.its like juggling with machetes, this small snacks business.and it causes insulin release, ie stops fatloss.

-dont cry over lethargy or poor energy at times, this happens on all diets, this one is the best in that aspect.the diets with unnecessary carbs make your bloodsugar fluctuate and you go beteen hungry k,tired,feeling ok all the time.in this diet , when in the twilight zone, you wil often forget what hunger is.leave them do their idiotic eating 400cals more of carbs only to have to burn that unnecessary food on cardio.these carbs wouldnt make you feel more saturated or fill up.they just extend the process. -the point is to get through the diet asap.i think, if anything, extended dieting on fatburners will burn muscle and require higher steroid dosages(remember when coming off both them how brutal the crash will be).this one wont,if followed as advice,we have proven so much.particularly the point of starting gear only with the diet and be clean for say a month before that.thats crucial.

-in the gym, strebght will be random.endurance will be unexpectedly good.just do a high volume training if strength is low on that day.train as much as possible,stay borderline overtrained,I believ(no,I know)this forces the body under so much stress,it further increases fatloss.in English wording, training 14 days in a row is no problem.just adapt your training weight accordingly, dont shit your pampers bc youre weaker on some day,its about getting a huge pump,not moving huge weights.train just heavy enough for every particular day base on how heavy you can go. -naturals have to train less, 3 days off the gym weekly are mandatory.this is the reality, this is the disadvantage vs a steroid user.one of many disadvantages. -now when to have a big meal of cheat-junk?:-) I tell you what cheat meals do,they bring fatloss to halt temporarily and refill glycogen stores and the fatcells(this is why you suddenly look bigger the next day, but its just glycogen, carry on doing such meals and you be fat in no time, this is also why you feel smaller when glycogen is depleted).youll need them more frequently when leaner,when at low bodyfat , your body becomes a calorie burning machine of highest efficiency.(and the lower the bodyfat ,the more calories from outside itll need, as theres no fat to take it from anymore, but thats for 4-5% range).this should put the slowdown of metabolism failry tale to the trash bin of bodybuilding history. Btw, just one short thing, after cheat meal, thje day after youll typically look and feel full, then day after that, the water bloat will come no matter what followed by flatness(dont panic), and on 3rd day, you should be where you bheen before,maybe bit leaner and dryier.as long you keep dieting afterwards precisely as described further down. When lean, the environment is almost no estrogen(which is built in bodyfat cells and from overdosing peds!btw do not use anti estrogens,this is long term plan,anti estrogen is short term solutionwith followup disaster),and itll use any food much more efficiently than when youre at 12%+fat.so, theres no rule for the cheat meal frequency, but until in sibgle digits, try to hold through without for as long as possible for fastest results,7days, 14days,as much as you can handle without, but really no more frequent than every 5 days.the longer the clean period,the faster fatloss will be.its as easy as that.totally up to you.when leaner you get away with 3 day frequency, when maintaining later on,you get away with shitloads of junk food So say, its time for your cheat meal:have it, but follow these 5 mandatory! Rulings: -make sure youre brutally starving before the meal,borderline stomach cramps-level -keep the total cheat calories under maintenance for that 1 day,say 2500,3000max. These cals should be LOW protein,make sure its pure trash food,icecream,chokolat, whatever you like,everything goes for cheat meal(just dont do sugar sodas,icetea,alc please) Make sure this is the only meal on that day.btw the smaller the cheat meal, the faster progress is,but up to 3000cals isnt a problem. -have the bad calories ALL in 1 huge meal and eat nothing else that day.if you have it in 2 smaller potions of equal total calories,itll do damage,if its 1 meal,it wont,this is mine and man others experience.i think its because after 1 such meal,system is flooded with insulin and whatever is eaten

next, results in growth of everythin,including fatcells(this however, can be usefull at other point,see maintenance;-)) -after the cheatmeal, dont eat anything! At all until the last bit of it is shitted out.apetite will have a misleading comeback fast,disguising itself as fake hunger.wait it out,itll take 12-24hrs.wait until hunger bangs turn brutal before returning to clean meals schedule.if it takes 24hrs, dont worry about the 200 gramms of protein, you dont need the protein when your glycogen stores are full; -) -eat the biggest meal before bedtime, but dont have breakfast in exchange(im not joking,breakfast is overrate,youll learn.) The diet fall and stands with these 5 rules!if you dont follow those you will fail plain and simple. Protein!always,always 150-200grams a day,cept cheat meal day and the waiting period afterwards.and traces of fat and carbs.traces means few grams.means putting bit mustard on chiockan breast,not mayonnaise and not the whole tube,lol. You can eat veggies for carbs,but keep even that to a minimum.drink before you eat,to kill apetite.always drink so much until your peepee is clear.eat slow. Heres exactly what galeniko eats: -get up.breakfast:fuck all, every day I eat fuck all for breakfast.this means 1lbs of coffee with no milk and a bunch of aspartame in it.thats it.0 calories. Then I go and train -5-6 hrs after waking, first meal: Brokli or similar+300gramm chiken or turkey with 10 gram mustard on it.sometimes 30gramms of solomo fish with that.thats roughly 350cals. Hunger kicks in 1 hour later, but I wait for another 3 hrs then I have this.couple tomotos,150gram tuna,100gram shrimps,20gramm bread crust(the crust is ok),10g mustard,1egg.that 300 or so cals. Then 6 hrs later funghus brokli and 200 gramm choken and 10gr mustards.200-300cals. The meals are obviously exchangeable.its very little anyway. See this way I dont have to count cals,I get my protein,I knowim between 800-1000cals and thats it.no much theroizing and philosophy. Btw dont be afraid to do a random whole fasting day,those give epic fatloss results,epic.visible things withing 24hrs-results. -the leaner the body,the more frequent and-or bigger cheat meals itll need, but thats kinda resrved for twhen youre sub 6%.but you can increase cheat day cals by 1000 once youre at 8%.the normal days,they stay same at any time.dont touh them.dont play around no matter what. So what if you have a meltdown resulting in the most brutal,uncontrollable binge has happened?you will wait until the last bit of that is shat out,expect 24hrs or so, before eating anything again,and

then do no cheatmeal for 1 week.you wont lse muscle, youll be having extreme pumps from that binge for a whole week.im dead serious, wait 24hrs before next clean meal.whatever you eat before 24hrs will end up as bodyfat, most likely.where else would it go, your glycogen stores are full. You could also get to 6-8% kinda easy if you ate 10-150grams carbs from vegs a day, but you wouldnt feel better, itd take considerably longer,and you could forget cheat meals on that programme. Our diets purpose is to get you to the goal the fastest way,the maintenance will feel like a relief compared to the cutting part.get it done as fast as possible. attn.@natural, all the same applies for you,just gym visit frequency,maybe 20% less protein,but you MUST have50gramms of fats everyday,and do 30-50gramms of carbs.why?becaus eyour enatural, you need the fats for testosterone production,and bit carbs for muscle preservation.itll take you longer, but youll get there.THIS is the difference of ped=natty,at this level,this is where the difference becomes most obvious.ped user has clear advantage. Btw you better take all the multivitamins calcium etc tabs, theyll be needed,the ,leaner you get, the weaker your immune system will be,if you trying to diet down further,later on at maintenance all will be fine. No.FUCK, no fruits, no milk.cept on cheat meal where everything goes.stay away from alc even on cheat day, and dont do fluid sugars drinks.dont even think about them. This is the diet,if followed as described, youll get there to 6% or lower(the getting lower than 6% part is covered later on and in chapter faq).its simple, but not easy.be a man,show willpower,make hunger your best friend.theres no other fast way, or everyone would be like no one-galeniko. Dont be a beta male weakling whos afraid of fainting because he cant have his French fries every goddamned day.no gimmicks, no fatburners, use willpower instead.without willpower, all drugs in the world wont help. To get under 6% is the king discipline.if you having shits, youre eating too much. This is a saying from amultiple world amateur champion,my role model,and its absolute true for this going from 6% all the way to 5%or even high 4s.meaning, competiton level shredded. You will be pissing a lot in this zone and time. Natural,id advice to not go below 6%,stay at 6% or high 5s and be happy with that,go to maintenance mode.you can try, but youll end up extremely flat. Juicers.do not necessarily need to increase the dosage at this point. But what the body will need is more frequenty cheat meals, or bigger ones,your choice.just make sure to do a fasting day afterward,min 24hrs. Train a bit less in this phase.take 1 day or 2 off the gym weekly.

Youll know when the cheat meal is neede, its when even if you overeat on protein, you will feel the bloodsugar crashing and youll be pissing every 10minutes(from all the water you drink to kill the hunger),this is the time to have 2000-3000 cheat calories. This way you go bit back and forth in fatloss, but this is huge advantage bc you dont have competition deadline and you will feel better overall,compare to having to must stick to exact old school diet plan. Basically, try to not cheat for as long as possible, youll be in the low5s,high4s within 2 weeks.the more you cheat the longer itll take.this stage is-theres no other words to describe it-hell on earth.there not much else to say on this(but I will in chapter faq),this stage is all pure willpower,the twilight zone euphoria will help greatly,when youre through or cant bear it anymore,skip to maintenance,and stay close to this shape all year round One rule, dont give yourself lenience for even 1 day after diet, you go straight into maintenance mode.the maintenance is much easiet than this,promised Btw, you jst crash into the diet straight down to 800-1000cals daily,from whatever you been doing before.this is why its so important to be off gear before the start,this sets the body up perfectly for dieting hard, for the shock.this is very important to understand. Yes natural also just crash into this, its not so much a shock for them for they gonna be at 150-200g protein, 50g fat and 20-50 carbs, total 1500or so cals.the cheat meal rules are all the same for them. Furthermore,if you ever been shredded shape on this drug regiment,even if you go off training for a year and become skinnyfat twink,or fatso,if you do the same protocol, youll grow into the old shape auprisingly quickly.no bulk to do beforehand,the body will simply end up where it was before.this ofc only applies if you havent trained or been clean and then restart the protocol on gear.yes this way youll either shrink into shape if you gotten fat,or grow into shape if you gotten skinny.i did both,this is precisely how it works. Btw when off gear, dont try to hold on to the mass,it wont work after the 2 months off period.try to stay somewhat lean when off. Galeniko none approved

hapter 11:steroid and other drugs side effects:

This is a most annoying topic, but ill address it none the less. Yes steroids, all of them at wrong dosage can cause side effects.the most common 1 is water retention,who hasnt see waterlogged fatsos permabulkers with that retarded looking bloofy monfaces,in indian-red touch.almost purple.bad diet will cause this,too high dosage will cause this(not choice of gear per se).and it goes further than that,its not just a harmless cosmetical nuisance,it leads to elevated bloodpressure,this will harm your kidneys long term.and fuck hell fuckno,no anti estrogen will fix a shit diet.eat clean most of the time,or stay natural,spare yourselves the hassle and the self inflicted ridicule,better to never touch a weight than to be a permabulker.we starte to work out to get more pussy,not to get bloated facs with no muscle line visible anywhere.youre not big when you bulk up,youre a digusting mess of water and fat, basically a fat swine who dont know when to lay down the fork.so thats water retention covered then,either you run too high doses or your diet is off, no matter which ped you take.or both factors apply.because of the dumb more is better mentality. Do you think trenbologne wont make you fat and bloated if diet is bad?good luck with that,go ahead and try that smarties.and water retention doesnt go away quickly,hellno, unless youre very 6% lean,it will take months!think about this hard and deeply, before stuffing the fries into your mouth next time. So in conclusion I dont agree with taking anti estrogens for non competitors,not needed for this diet, and is a short term fix anyway, with a boomeranf effect of problems once you stop the anti es. The rebound effect when coming off anti estrogens is no much fun,most ppl get their pair of bitch tits long AFTER a cycle,precisely after going of anti estrogens and when they turn fat.because of

estrogen flodage after cycle.its a vicsious cycle.lw bodyfat is the best anti estrogen trick out there.hands down.everyone whos been shredded before knows this.ask around. A bit estrogen and water retention is useful, estrogen makes recovery quicker and will have positive effects on cholesterol and bloodwork parameters in general. When you do bloodwork on non aromatizing drugs,even on clean diet, you gonna be shocked about the results. And the water helps with power, elasticity(winstrol makes you feel like muscle tear can happen any minute), but this dont mean so much water till no lines are visible anymore.clean dieting on test will give just enough water.its very little. Speaking of bloodwork, have that done once every 6months.do have them tested.if theyre bad, go off for a while,couple months.dont be dumb.health first. So yeah dont believ the broscience out there that anti estrogens will help prevent gyno or even reverse it haha.it didnt help cutler coleman Nasser dead sonbaty and all of them.they should know how to apply them.the reality is they can prevent short term, but theyll counter punch you in full force later on.donr bother with anti estrogens,theyre anti cancer drugs ffs, just eat clean when on juice and dont overdose,and stay lean,thats all you can do. If youre born to hjave gyno(50% are,its 50-50 realy)you will get it even without steroids sometimes.a gyno op with removal of glands is affordable and then the matter is settled once and for all times.it fucking hurts like hell, but thats the price.this book doesnt sugarcoat or twist the half-truths,its telling it as it is.if youre too concerned,stay natural. -hairloss?so what,some steroids cause hairloss for some people,its inconsistent to claim this steroid typicaly causes it,it just plain random.forget the beta5 blabla theories.but!it only happens if its genetically meant to happen.again ,safest way to do as low as necessary dosages,this is the smartest thing in general for steroids, on all matters. Spare me the finasteride topic,fuck you and your finasteride.or stay natural,then your preciouse hairs will fall out slower and a year later.haah,enjoy that year to the fullest,but best learn to deal with your insecurities.muscular man and insecure?think about it. The solution is to make kojak hair or do cheap transplant op in turkey,they do it very well.just dont worry yourselves,the worry will make the hair fall out faster than anything. -pct:what the fuck,pct.insert rolleyes here.its useless, you either on or not.dont do cycling,only ever come off for 2 months if you been on long esters, or you will severly deflate,yeah some gains from gear can surprisingly be held forever,beyond whats naturaly possible,dont know why but its true.also the steroid muscle will come back in no time and be maintainable on fuck all dosage,ie, very low.forget pct,I tried with and without,its all the same and not too bad if youre mantally prepared to lose some muscle.body will take its timeanyway.but if you think you know better, go ahead and copy a pct programme from the internet.not even hrt docs manage to get it right btw.neither the anti estrogens nor the pct.

Theres no one size fits all solution for this.dont worry, going off of low dosages isnt even bad.the idiots who run loads gear,they get the full metaphorical fist into the anus;-) -fatburners: Risky for heart, high blood pressure, prostate issues, hgeavy sweating, insomnia. Gh: Sleepiness, gh gut on high doses, carpal tunnel syndrome on even legit 4ius a day for some people. Insulin: Death?stay the fuck away, fatty liver, visceral fat,gut, metabolic syndrome -limp dick issue? Limp dick yeah can happen from certain ger.so what,can happen if you have ugly wife too.cialis ,Viagra are your frends here.or stopusing the compound which is causing it, this is why only ever running 1 compound is useful.on moderate to low test doses, youll be fine. -acne: Well, you got acne,huh?dose ower, eat cleaner,if it dont go away and bothers you too much, stop using peds. See a patter here?

Galeniko-noone approved

Chapter12:the maintaining
So, the brutal part is behind you, you are lean now.5%,6%,8%, whatever,maybe the leanest you have ever been.even if you came fom 20+% down to 10%,thats great. Now we kinda take a break and can opt to diet full out later on again if we like to do so. Now the allegedly lost muscle will have the opportunity to come backyou will find that its just water and glycogen levels making them full or flat. Now,NOW-if ever- is the time to bulk a bit, this is the opurtunity to gains bit quality size without getting fat.this is kinda a very high frequency bulk-cut programme, this maintenance part. You will be full of energy at all times now,and feel great. Very first thing:decrease your dosage of ped.to or half of what you took for dieting.the insulin and calories will do the work.if you been on long esters for dieting,the galeniko special;-) you can go off for 1 or 2 months, you wont really be off,haha,there will be plenty of peds still there, from accumulation effect.so this is up to you whatever the decision is,you should now be able to get to

your current shape on the same regiment whenever you feel like doing it again.even after many years off training,this is the very long term benefit of this all.you might shrink down to fuck all, but will be back in 2-3 months Youll look the same if you do the same.simple as.this lifelong reward is referred to as muscle memory, I find it a dumb term.but this is it.it exists. So, now in good shape, you want to keep the look,unlike the socalle competitors(haha, what a term)who rebound like pregnant women and even kinda resemble them, with the bellies. Ok, for maintaining a 6% itd be about the same as maintaining 10 or 15%(ppl at fatter levels just dont realize they slowly getting even fatter, for at 10%+its impossible to tell,everythings covered in fat).to make this work,there must be some rules and you have to abide by them: -STILL, NEVER eat when not hungry.this is the most important thing,and I still mean never when I say never.eating while not hungry is what makes you inevitable fat, its the best recipe to gain fat. If youre hungry before EVERY meal,and we speaking about hunger,not apetite(theres a chapter about this),then even the worst calories like sugars and saturated fats combined(the fatsos favourite)will have much less dramatic effect on fat gain.youll get away with plenty. This is the one reason why no one and galeniko stay shredded even while eating pure junk diet at times(the bad foods just gotta be timed well).this and the fact we are very lean already,a fatso will just get fat if he tries this. Basically the main difference to the diet part is the frequency of cheat meals and their size. Yes, still has to be single cheat meals, not cheat days.even if you do the whole calories of cheat within 1 day spread over the day, your conditioning will go to shit quick.have it all in one meal. Be hungry before that meal, fast for as long as possible after, heres one difference, fill yourself up to the limit,everything in sight whatever you want, until you cant down anything nomore.you mustnt go that far, but can do,mindlessly Such a meal will make you not want nor can eat anything for next 24 hrs.try it and see. The size of this cheat meal difference makes the difference of slight quality gains and getting leaner.and the frequency. If you do this cheat meal every 3 days, followed by 24hrs fast.and regular dieting days in between, youll stay shredded and make great quality gains.obviously the less frequent those big meals happen or the smaller they are the leaner you stay,for longer.you will get slightly and very slowly fatter, but its really not much.and you can just get back to full diet mod for few weeks and be at your leanest again, if you like.you still have to train as much, thats not even a question. If you can manage this, you will be under 8% easy year round. Ofc you could also do for maintenance something like 100-200 gramms carbs a day with no cheat meal ever, but that WILL make you fat very quick,believe me,or alternatively,try for youself.this is

precisely what everyone does and they still not satisfied with all the tasty foods, and they simply get fat in no time. They have no room for the big meal ever.you on the other hand ,will be having more junk food than they can dream off,and be full of energy at all times.they will be social outcasts, you can live the life in shrededness, go out with a whore-woman and eat for 50usd at mcdoneld and pretend this is your normal lifestyle, they dont wanna hear about tupperwares,chicken, brokli.;-) You could even just do Adonis diet or eat what fuck ever you want any time, but youll be over 8% in no time. The naturals dont get so much lenience, they should keep this cheat meal at 4000cals maximum.but doing this twice a week as natural and for ped users double that amount is fair enough isnt it,considering the rewardyou will actually find yourself looking forward to the CLEAN meals from all that junk food,haha.never worry about a thing,random flatness and water retention is unpredictable.ok one way is, if you have big meal and not drink water next day ,on that day youll look dry and full, but thats the only 1 predictable thing. Btw, calories on non cheat days are still the same as in diet.can try 200 or so more daily, but I wouldnt. Thats it, this is truly the secret to this all, you see it takes many words to explain, cant be done on 1 a4 page Train starved still,stay starved after training for how long you can.never ever eat when not hungry, forget the clock, forget scheduling meals, never be a fatso again. Btw,1 thing on your way, never care about measurtements,eight, strength claims,the mirros will tell you everything you need to know,as long your enot blind or severly delusional(medical term:cswoliosis)do the best of what you have, everyone looks best at their leanes, forget the size game after your done with bulking time, you cant do more than put best effort into it anyway.keepgoing,every training, every proper meal, every twilight zone experience is 1 step to the right direction.

Chapter 13:errors, learned the hard way

-confusing fat and water with real,pure muscle size for too long.wasted too much time with this delusional mindset.as outlined in this book, theres a time frame for bulking, but other than , theres no need to ever go over 8% for gains.the gains above that will be mostly fat and water, youll find out when you diet down again and weigh yourself.if you think one can gain mmore than few lbs pure muscle per year,then you need urgent reality check. -you grow outside the gym-have enough rest. This mantra I fell for and was the biggest mistake ever. I was avoiding moving around too much and laying around in my fat and bloat, thinking its neeed to preserve my non existent size haha.it went so far, id keep sex with my girl short and after climax,id walk with imagine lat syndrome to the kitchen and pop couple dianabol and have protein shake,thought I must make up for the sperm loss What the fuck does the grow outside gym sentence wanna tell us?enough rest? Enough rest is, if you sleep every night,thats all the rest one needs, when youre awake,nature meant you to be active, doing stuff.does this make sense from evolutionary point of view?:-) Enough rest is simply getting sleep and not partying from Friday night on rec drugs until Monday morning.so yeah no need to become a asocial hermit permafatso who sits at home awaiting his next scheduled meal ghostwritten in some fraudulent fitness mag, being afraid if he misses that his mass will wither away. Think about this, if this were the case, thisd be too much effort to bother, wouldnt it. Quite the oppsite it should be, be active,dont think about the next meal,eat when hungry,not when some clock says so.the Neanderthals didnt have watches either.

If the growth-thatll come from peds anway-doesnt happen during sleep,andneither in thegym, what makes you think itll happen while you sit there with ils,daydreaming of looking jacked, awaiting your next anabolic window meal? And yes, train as much as possible,the best schedule imo is 1 bodypart a day,its far superior to any other split programm.you simply do thebodypart that feels best that day,instead of following a schedule.and go every day until you feel the true overtraining setting in, wich can be avoided or delayed if you train lighter half the time and less sets to failure. -pre and postworkout meals: Extremely retarded things to do.yo tell me-not the supposed,but the ones youve felt-the benefits from those youve had.did they make you bigger?stronger?leaner?fuck did they,or you wouldnt be reading this.a pre workout shake will not add to your bench, stronger bench lift dont mean bigger muscle, and bench is overrated for chest anyway.see,its a chain of false beliefs,its hard to put in words how retarded this concept is. I tell you what those meals did, these so hard advertised(always be alert when something is pushed)meals THWARTED the best time and opportunity for fatloss.over long time.every single time youve payed moneys for a useless shake or proteinbar(is rather choklat bar btw), you destroyed fatlos environment.thatll contribute up to easy 10lbs of pure lard on your body over time. Bet you felt trendy and hardcore doing that, it happened to me too Training fasted and awaiting for 1-2hrs ,or longer,is the absolute most superior fatloss tool, and I dont care what any science study says about how something else works on twinks who do 1 set each bodypart trainings.nothing compares.science says theres no afterburn effect from training, galeniko and no one say there is.how can there not be, the body has to rebuild fibers after training and replentish glycogen or lose fat afterwards,as direct effect from training.we have a huge bbuilder in our gym as clerk who wanted once to sell me a postworkout protainbar,bc I apparently needed it, I told him to have it himself, hes so fat it wouldnt matter anyway for him. -eating every 2-3 hrs or 4 hrs, keeping anabolic state mantra. Some say this keeps blod glucose constant.i say,yeahj, constantly too high.with that,comes constant insulin release, you dont want insulin when dieting. Very dumb to follow this, body will permanently release insulin, yes even if its only protein meals,thats how the body works. It dawned on me when I increased meal frequency to 4 hours,in fear to lose size haha, and realized im getting leaner than usual that way.the obvious followup thing was, to try to have even bigger gaps between meals, and these days I simply wait for as long as I can stand it,its the best way as far fatloss is concerned. If you wanna grow and dont believe me, and want stick to the rules,feel free to do so.the anabolic state, bw, comes from.uhhhh..anabolics And the claim that it comes from insulin, yeah, true, but is it desireable?

-receptor saturation: Instead of training and eating right, upping the dosage.fatal error.being impatient, very bad idea, will cause chain reaction of bad things.dont do it,use minimum amounts over long times.if you dont have good physique after 1 year on 500mg test weekly dieted down, seek other hobby, youre lacking several things if thats the case.upping dosage at this point will only lead to agony and self humiliation.if that didnt work, nothing will.restart from scratch, or do something else, become philosof, or haircutter. -not interpreting body signals right,resp,properly Socalled reefed when I felt flat, very dumb.flatness happens randomly and even more often when permabulking,I swear you will feel full and jacked at all times when dieting hard and already lean, believe me on this.you need much less calories than you think.you think those few lbs of muscle and 3omin a day lifting weights make the huge difference?thats not very bright thinking,mate.guess what the twink soccer player who goes out clubbing needs more food than you need.generaly, if youre shitting during dieting, youre eating too much.you can laugh about this, but essentialy,its true.1 shit a week is good judging benchmark.homos will shit more often for they rectum is circumstantialy bit ,you know, loose.:-) No need to count calories,its literaly better to listen to hunger, befriend him and watch your shit And misinterpretation of lethargy!try going to the gym when you originaly felt like shit(esp on gear!)and seemingly lethargic,I had some of the best sessions on such days.lethargy is not to be confused with overtraining.steroids, big meals,heat,low cals,many things may lead to feeling lethargic.i bet the lethargy would suddenly be gone if someone pointed a gun at you,right?see what I mean? -trainign heavy instead of focussing on form This id actually classify as biggest personal error.in your bulk year, bit cheating on form is ok,but never ever make it a habbit.if you dont learn to hold muscle amnd hefty contraction every rep, full rom,sek other hobby, youll be just swinging weights and destroying your joints.become a barber instead, it better for some people to engage in less dangerous,potentially harmful hobbies. Pros form sometimes looks sloppy, but believe me, they know what they doing. Besides if you dont concentrate fully every rep every set, always full rom, your limiting yourself from best results. -again:taking too much gear: This was another error.yeah it was fun times, but taking too much will just invite side effects like shit invites flies, like watermelon invites black people And the huge and most hefty crash when coming off or even on just lower dosage, is pre programmed.coming of 2 gramms down to 1 or 500mg weekly, youll feel like being natural again.

The hugest step in this is from natural to hrt doses, this is the most remarkable difference, after that, for me, anything over 500mg week I get diminishing results and more sides. Only ever take as little as needed.dont play the mass game, stay somewhere on the level that hrt will give you above natural,and call it a day.this way you will keep firm,small waist and need less mass to look impressive.accept the limits, even gear users have limits, huge doses will burn you out and what you gonna do?permanenetly increase dosage?this dont work.a natty should accept that after 1 year leanrining and bulking, he should for rest of life concentrate on staying lean, thats the best he can do.a sane steroid user will alternate between off,or always on on low dosage and be happy with the 20-30lbs of PURE muscle he gets over natural state.dont be greedy, more doesnt mean always better.those who go high dosage often soon disappear and to be never heard of again until you meet themcouple years later being humongously fat or walking toothpicks.and they often the ones who yell all drugs this guy must be taking shitloads and secret drug etc.just bc that was their approach ,doesnt make it biblical canon. Steroids give best results long term on low to moderate dosage period. -stacking, cycling,believeing receptor saturation: Just because you dont grow anymore doesnt mean your receptors are saturated.steroids always work,lol. And yeah instead of stacking peds, just find 1 or2 you tolerate good enough and run that long term.thats all any gymrat will ever need.those short term bursts on winstrol and such arent worth it. And cycling on and off, dont do that. Look, you go on, own test production gets shut down and needs time,long time, to recover, you stay on say test e for 3 months, this stuff takes 2weeks to work fully, and 10 weeks later you go off? Youll be left with no test in system, own production shut down, and too much estrogen in blood. Thatll be some shit 2-3 months.then you go on again, inject peds into a body flooded with estrogen and own test production hasnt even full y recovered yet, you shutting that down again. Etc,see why this pattern is stupid? See how the false belive of receptor saturation makes this even more stupid? Just philosoph less, youre not plato or Socrates, shut up, train, eat, and run the same stuff all year.same dosage, no experiments.

Galeniko-noone approved

Chapter 14:bulking-beginners

Bulking is an outdated and obsolete practice which will simply make you fat, bloated and look like a mess.theres no need to do this, dieting from this state will extremely hard, and the longer you engage in this, the more youll develop the mentality that dieting will make you lose muscle. Our maintenance plan is the perfect bulking plan, itll work once youre shredded, its basically a short frequency bulk-cut programme, youl learn in the diet chapter why its the best way for gains. Now!if you are complete beginner,you should just eat whatever you want with only emphasis on increased protein intake 1 gramm per lbs of bodyweight is a good standard rule for this.just eat the daily protein and fill upwith whatever else you like and can down for the first year, and train, learn to train properly.there are some videos of the authors and therell be more for educational purposes on training, can be useful for newcomers.maybe ill do a tutorial. Do not be impatient, do not take any steroids at thins point.dont even think about using them yet, dont assume arrogantly that you can just skip this important first year of learning and bulking, its actually the best time in life as far eating goes,lol. You can or may go on steroids and this diet straight away, but will have worse results long term.usualy the guys who start training with steroids from the getgo are the ones who soon give up forever and then proceed to walk earth as bitchtittes estrogen pools of self pity and misery.telling everyone how bigger guys must be on tons of drugs etc. You know the type. Now, after a year of this, or if you honestly already did this and know how to eat and train correctly, no matter if you look like shit, THEN you can consider steroid use. If you start them, follow the rather sane and conservative approach from this book, dont listen to people who tell you about cycles and high dosages.theyre dealers most likely,after your money. When you start peds, after this year, you can still try to get bit bigger and max out on hrt, this may take a year btw, and then diet, or you may just do the diet right away, up to you. But building some more strength at this point for 1 year on steroids while eating cleaner than before is no bad idea, this will reward you with a solid foundation which wont all go away,ever.itll be always there,or back in no time However, no later than after 1 year on first 1 year cycle, its urgent time for first cutting diet.

So you see, you can go natural with no base into the diet, you can do natural1 year bulk then diet natural, you can do 1 year natty,then ped dieting,or 1year natty,1year ped foundation build,then diet, its all up to you, whaterver path, youll be lean after this anyway. Youll be somewhat bigger if you do the total 2 years, which are great fun btw, eating mindlessly for good purpose etc. Itll also benfit you in the way that youll be able to grow into shape in no time, the one with no foundation wont be so fortunate to pull this off.they will, but later on.after diet and a while on our maintenance programme, which is actualy the perfect conservbative bulking way imo. In this time youll build base strength(so later on it dont matter anymore, but its good to have)mass, learn to flex properly, dont be a smartass and think this can be ignored,this is rather hard thing to learn.its what makes the difference between jacked guy and non progressing one. Its not a necessary step, but its an advantage. After this, groth and strength increase will be kinda limited, but therell be tima and lace to eat tasty food,as explained in the maintenance chapter.

Galeniko-noone approved

Chapter 15:the difference between apetite and hunger

This is mandatory to learn.this is essential in understand how the body works.we need no science, but I did look into the scientific reviews on this issue and I can summarize it as this: Our own brain plays tricks on us all the time, and the food industry manipulates this effect to their own advantage.

So yeah,if one doesnt get this, this whole procedure is pointless. Hunger is the best indicator for fatburning.when youre hungry , theres no if or when, when hungry, youre body is burning fat.when saturated, you can bet on it, it doesn burn fat.this is partial reason why those high caloric diets work so poorly. Ok, listen, hunger is when stomach is empty,when you know you wont have a shit anytime soon,when its almost cramping. This is not to be confused with apetite.apetite is just a brains desire, your mind playing tricks on you, this happens when bloodsugar levels are volatile(for the education-foreign readers, volatile means unstable).this is why people on pld school diets with carbs feel so im starving,man, its an up and down dfor them, while we go through this in the euphoria of the twilightzone.so let them have their carbs,if they think thats gonna make them train better.:-) in essence, theyre eating food which stops fatburning and they have to burn those extra calories anyway, those carbs are precisely what makes them feel so bad on their diets. Now obviously,the smaller the previous portion of food,or meal,the sooner hunger will kick in, but tis up to you how many meals a day you wanna have,or even calories(but do not go over 10001200).a minimum of 800 cals should be eaten daily,though, all protein,the rest you fill up with traces carbs and fats.this rule dont apply for the day after the cheat meal.after the cheat meal, you must fast for as long as ossible, until hunger comes back furiously and all the cheat stuff is shit out.dont foget this.eating even protein alone after the cheatmeal will be disastrous for fatloss purpose.dont be afraid to lose muscle by fasting after the cheat meal, your glycogen stores will be full and body flooded with insulin.;-) Dont even be afraid of doing a random total fasting day onc in a while, they give extreme fast results. Ok now how to distinguish-tell apart apetite from hunger, heres example: Ever eaten mcdonelds or Chinese food from restarant?ie, total trash food.(any Chinese food is trash btw,they bake the rice in freaking butter,lol).ofc you did.havent you had the sensations of not being able to stop eating at first,then you feel full, but half hour later or so, you feel like eating again, despite the stomach feeling as if there is a rock in it(or for our homosexual readers,when you boyfriend has filled you up proeperly with semen:-0)?this feeling is apetite, the bloodsugar level is going up and down,suggesting you that you need more food, to stabilize the mess.the brain will always do that, the brain has a desire for endless carb fueling.a desire, not a need.it dont even need carbs, it needs glucose.it can get glucose from other macros when theres no carbs.keep this in mind when someone tells you they need carbs for the brain.they need better education, they basically have a brain so it doesn rain into their necks. So after this you wait and wait, have a shit, then apeitite comes back again,its not hunger, then you shit again and when stomach is empty, thats when its real hunger.this might take much longer than you think. Or lets make even more extreme example, you eat until so full that you feel like vomiting from your eyes and ears.itll take a while until the first apetite strike occurs, but itll take 24hrs and couple visits

to the shitter until your stomach is empty,the the hunger feeling will be genuine.but on top of that, your glycogen stores will be full for atleast 2 days even if you eat nothing at all for 48hrs.full glycogen stores means all and any carbs and fats eaten wil be stored as fat.not tomorrow, not next week, but within hours.even protein is kinda iffy at this state. However those full glycogen stores will ensure brutal pumps in training even though starving and and under hunger and empty stomach. I cant put into words how important this is to understand and apply. If only the genral population which dont even trains could pull this off, thered be no obesity. The obese are basically and factualy dumb animals who cant deal with their apetite.they panic when bloodsugar goes down and then fix that with the worst available solution. This should be mandatory teaching in American schools

Galeniko-noone approved

Chapter 16:the saying its all drugs

The people who say this somehow think they made a revolutionary finding with this belief.but its not like ppl havent tried high doses of everything and simply failed. This saying reeks of jealousy,ignorance and sheer stupidity in most cases.only someone who hasnt been places in this sport or is poor experience gymrat who does everything wrong would make such a claim. Theres low limits to what a natural can achieve.indeed. The pros,many of them are full of drugs(rather than all drugs,its not the same thing)but the fools who say all drugs,think-JESUS WEPT-they actualy think they could turn pro if they used just the right drugs.brother, if I only tried,man This is akin to a retarded and blind kid with no hands and legs saying he could be Ferrari test driver if only he was handed over the cars keys No shit, columbo, the pros are on a lot of drugs and ghand insulin and god knows what. But they have gradually increased dosages over years and years ,slowly, consistelntly.theres this new rami guy whos promoted as been training for only 3 years, which is an obvious bs propaganda claim. Nowsome gullible suckers will think theyre very smart and theres a hidden message there just takehuge amounts and become big in 3 years too,or atleast similar big, they think.but it wont work you have to work your way up from low dosages, to moderate,see if you can evenhadnle the sides, etcetc.

Therell also be ppl who will believe if they just took supplements for 3 years theyll be coming close to rami, but those are beyond help. Either way this rami guy been training on steroids for over a decade.its all a pr setup. Another thing, ofc levrone can come back into his old shape withing 3 months from nothing, because he was there before!not because its all drugs.he most likely gets into shape on less than he needed to build himself up early on.this is typical in this sport btw.you can maintain old gains on almost nothing. There wil be people who dont wanna have any of this and think I lie to them or something.well then, go and inject 5 gramms of test weekly and 10ius hgh daily,its affordable these days, and see where you will get.haha.i dare those ppl to try this, they will end up being a case study for ped side effects with so shit health,they be on par with dogs which have to be put down due to illness Listen, people, start with hrt doses, hrt over natural is the biggest step there is,the biggest reward, after that, its not the same anymore.max out on hrt first before doing something stupid. Takes a year.believ me.if youre on a gramm of gear and have no satisfying results, and your gear is legit, you should just stop, get off for month or more.then restart on hrt for a year doing everything correct.youre doing yourself a favour with this and youll find you can maintain almost al or all the mass you had before.but dont just reduce to hrt.go OFF everything, then start again.theres a huge difference between these 2 things. Muscle, even on steroids, take long time to grow, we talking pure,dry muscle, not 30lbs of dbo bloat in 8 weeks.when you diet down you truly see whats left and whats been gained. Youll be hapy if its 10lbs a year.but 10lbs pure muscle is fucking shitload and makes huge difference. Galeniko-noone approved

Chapter17:genetics

Some people think drugs equalize genetics factor, some believe in bodytypes.both are imo wrong and its useless to even debate this.just try the best with whatever you got,theres nothing more you can do,even on steroids one runs into plateaus,where only increase of dose will lead to more gains,and later on comes the time where even that will give diminishing results.

So, less talk, more training should be the moto.less rest, you can rest plenty when dead Some people believe that certain exercises will give their muscles a different shape,or higher peaks on biceps.the only exercise which can do such things is a knife, injecting sythol,or letting a hand grenade exploding in your hand.the muscle shape is given and thats that,you can do cartwheels while doing curls,nothing will change. The reaction to peds is also genetics,just like muscle insertions are,structure etc. But most fail at diet and then blame anything else.such mindset isnt going anywhere, how can one ignore diet when diet is the fuel and building material for the body. Another false assumption is that peds will let you get away with bad diet.while this is circumstancialy and partially true, ppl somehow resume from this saying that they can just eat whatever at any time.this cannot end well.there exists this saying that after the workout one can eat whaever he wants ,the body will use it all to refill and rebuild the muscle.this is kinda interwinded with the stupid post workout meal theory and cannot be true.what makes ppl think they could eat an English breakfast and a pie after every workout ,best with a beer or sugary soda, and get away with that.after burning what maybe 400cals in a workout.its beyond me how in an educated society anyone would believe such a thing. Then other fail at training,theyre loudmouths who always know better.they dont realize that,if they look like shit, they obviously dont know the first thing about anything to do with training.your look is the reflection of knowledge and discipline.ofc most fail at both training and diet, but seemingly nobody fails at the use of drugs,everyone talks like an expert on drug matters, not realizing they better keep their mouths firmly shut, for all thats coming out of it,is verbal diarhea-cacophony.thjey should be ashamed of even admitting being on peds. Here is one truth,and you should listen and think about it deeply: If you dont have somewhat impressive pphysique after 1 year on 500mg test weekly, nothing in the world short of a wondr will make it happen.nothing, try 5000mg weekly and youll still look shit. It doesnt even matter what the reason is for this failure,be it diet, training, your lack of dedication and willpower,it dont matter,youve just wasted a year of your life on this,its best to stop,withdraw and live on as a skinnyfat, bitchtitted beta.no sugarcoating in the world will change that. Or alternatively, you restart from scratch and give full effort on everything, this sport will give the more reward,the more effort is put into all the essential aspects. That said, anyone can have a good physique on the above.anyone.even naturals.if he puts effort going beyond the weekly injection.in any case, everyone looks their best when lean, and this book can help in that aspect for everyone. So,please ppl, stop talking and philosophing about genetics, it exposes you as the excuses kinda guy.

Galeniko-noone approved

Chapter18:general fatsoness of society

Only the blind will deny or somehow overlook the prevalent fatness of the people everywhere. Women with love handles hanging out of their tight fit trousers, men arent any better etc. Hows this bodybuilding related you might ask.well, youll see.we have fatso epidemic society bc of sher widespread disgusting lack of willpower and egoistic feeling of entitlement.those sugary sodas,snacking all day etc,are all causes for wome being past their usable date at age 30.who hasnt seen it,the fat and curvy(curvy are about 40% bodyfat I hope this clears thigns up),who wear sexy shoes,and their feet amlost blast those shoes apart,then further up those feet merge into a watery set of vomit-inducing cancles,making every man temporary impotent at first sight Followed by calves like pillars which could be used to restore the acropolis in Greece(its in dire infrastructural straits)then followed by knees almost entirely hidden by fat,then upper legs like a barrel,then, attached to that mess, a hefty,cellulitis-riddled ass, which makes me wonder if they need archaeology expert to wipe asshole after having a shit Or how much shit gets stuck on the inner ass cheecks. Then further up comes the mandatory Michelin man(woman)gut,dwarfing a healthy 9th month pregants woman stomach.then the predictable cow-esque udders-euders?-titts,fat multiple story neck , bloaty while-saggy mom arms, fingers like sausages, and a fat watermelon for a face. Whats good about such semi-human semi-hippo creature?spends shadow in summer and gives off heat in winter, but other than that? They typically turn mudshark out of desperation,the bruthaswill take on any beast.doesnt make the fatsos less a cancer on the eyes,though. Theyll go shopping clothes to hide-mask their fat,instead of eating less and or working out.its typical for todays society.they argue its a mental thing, a sickness.its not. The best are the ones who put themselves into designer clothes as if thatd fix anything.this is like filling up a golden cup with diarheea.the metaphorical turd in the punchbowl No wonder guys like gal and no one get those fuck me right here right now raw no pulling outlooks from the women,bc such a physique is most desireable,its unique,its something a fatso or anyone cant just buy,like designer clothes for example.we have all started this to get more pussy

originally,so beware of developing permabulker habbits,itll go the wrong way,you gonna look to ppl like a chubster who just recentlyjoined a gym.or washed up fatso lumberjack,like johny falcon.:-) You,the permafatso bulkee,your lack of diet discipline,-its better to not even train than being permabulker-you are that described fat random woman above,the only difference is you swing around weight couple times weekly for 30minutes in a gym,and delude yourself into thinking youre big. So yeah,do yourself the favour and diet down,youll feel better and be more attractive,even if you have muchmuscle under that fat, youll have epic lean face ,something valueable to the women.
you reading this may think Gal is being exaggerative. but hes not. hes actually very accurate. in his normal way he buries the knowledge hes sharing with you in his humour. he makes you have to understand what he's saying to get the real lesson out of it. thru the course of this book he's been burying pearls of wisdom that if you just have a cursory glance to, or were just reading to have something fall in your lap, you'd miss completely. this is one of those times- there are pearls of wisdom here. there is a distinct biological response females have to a lean male with a strong jaw line. it's signals to them hormonally a strong mate. this is on a subconscious and conscious level. this response is embedded in our DNA. it has to be or none of us would be here. then there's the attraction to the discipline the person must have to be in that condition. i had an ex gf tell me one time she found the discipline guys needed to be in awesome shape attractive. i had never considered this before. then you add in the self confidence that increases the more one gets 'into shape'. you carry yourself differently. you might not notice it but others will. its your 'energy'. can you all now see why gal says what he says about the females reaction to the lean male? now if you come off as a dildo or a douchebag or got a busted face your not going to get much past a cursory glance or much past first base unless your a very smooth talker. we are talking initial biological attraction here. not telling you how to pick up a 9. that's your problem. :D cheers.

Chapter done

Chapter 19:naturalos

Natural galeniko at his best Ok, for whatever reason, youve decided to be a natural.thats ok.but youll have to be realistic what naturals can achieve.its relatively little as far size is concerned, but it can be made to look good.

Size will be maxed out after 2 years of training.not after 2 years of going to a gym and having chitchat, but 2 years of hard and good training, with say first year eat whatever you like, second year you learn to eat like a bodybuilder.make no mistake, it will be little real size, dont try to play the size game as natural(not even steroid users should do this imo)most gains will be fat and water after that time.dont listen to anone who tells you otherwise, spare yourselves the time.make yourselves no delusions about this. Btw a former ped user,though, will have permanent advantage over true natty ,once he goes clean.dont know why that is or how its possible, but its the case for many. Ok,now on to the good news, natural can get just as shredded,hell even a non training guy can get shredded, but the natural will be small if he goes under 7% bodyfat.he will look ok from front,back, but he will be tiny from the side.which isnt even a bad thing,is it.he will look better than a gearhead if both are at 8%,btw.for he will have less water retention issues.and dont worry about muscle loss as natural,till 10% it shouldnt even be an issue to think about. Surely you ask how a true natural looks, considering all the liars today on hrt times 3 and bit gh calling themselves natural, its best to look up people before steroids existed.simple as that. Youre at severe disadvantage to a gear user,esp on dieting.you recover slower, you have to eat more,esp fats,the body needs it to produce testosterone(the gear user only needs trace fats to absobs vitamins),and bit carbs,this will spare the muscle fromfading away,but itll effect fatloss a bit.itll take you bit longer to get shredded and you wont get away with as much bad foods to maintain later on.what else can I say, dont bother with supplements except protein and vitamins.try to focus on beinf lean,this is all a natural should ever do,this way youll look as good as possible and thats the spirit and idea of this all,isnt it.so follow the diet and maitenance chapters, the diet differences are listed there.and in the training.other than that the book all the same applies to you. Dont feel jealous about juicers, only very few of them get worthwhile rewards, for they do everything else wrong and think they can rely on drugs.terrible mistake. And they run into a plateau or even dead end eventualy too. Btw layne Norton isnt natural,hes got bitchtits.

Chapter 20:personal trainers

This will be brief.theres 2 kinds, and they both cant be trusted.the la fitness skinnyfat nerd metrosexual kind,who cnat tell a dumbbell from a penis up his ass,they graduatetin a sham 1 week course and now can call themselves trainers.if the trainer looks like his training consists of janitor

duties,dont listen to him.you can talk with him about weather forecast or something, but dont listen to him on diet and training.period.laugh right into his face,like I do, and ask him how comes he doesnt look built, but has a lot to say. Then theres the other kind of trainers, who are juiced to the max but tells you youll get there too,naturally, because hes natural too,allegedly, itll just take you some more time.when he says some time,he means next life, dont be a sucker. You always have the opurtunity to hire no one or galeniko for online tutorials,personal training, and even though its online, itll be much cheaper and more valueable, we are far superior to these clowns out there for the simple reasons that were honest about everything, and we tell you what we actually do, and our system is so foolproof, it cannot fail on anyone.

Galeniko-noone approved.

Chapter 21:cardio

-are you one of those who do cardiowithin the optimal fatburning heartrate?haha,what you think you are roni coleman?you think youre a brutal fatburning machine?stop the nonsense brother.pros do slow paced cardio bc they very tired from their drug regiment and not the most active people in general.gymrats mustnt engage in such stupidity,if you gonna do cardio,go as hard as possible. -look , cardio obviously isnt needed in this diet, but it helps,and no itllnot make your muscle recovery slower,nor shrink the muscle. -alternatively you can just have long walks,thats about the same as when a fatso obese bodybuildergoes easy on stationary bike. If I do cardio,I go out and swim,or do full power sprints alternating with jogging,or travel with bycycleinsted of car wheneve eather permits,small things add up over time.

Dont make up excuses like your muscle need the rest by laying on sofa, sleeping you get all the rest you need.dont tell me you cant jog because youre too muscular jhahahahahah,say youre too fat,weigh too much and get a bicycle instead.dont resort to any excuses.this isnt a pseudo military boot camp in some park for housewives. -somehow, for me atleast, cardio thwarts appetite for a while,and it reduces subcutane water, without a doubt,even as little as 10 minutes post workout willhave significant effect.sciene says theres no afterburn efet of cardio, we say who cares, its 10 minutes more a day where you dont get to eat -and yes,indeed on empty stomach is optimal, but our stomach will be empty before trainging anyway, so thatll be a given.after lifting weight is better than before.dont listen to the oreos muching fatsos who think they are educated bc they seen some youtube video and now feel like they invented the freaking wheel.:-) I mean you can try cardio on full stomach and see how that goes haha. Ok short chapter but thats really all there is to say on the matter, be an active person in general. Btw,1 mars bar means 30minutes cardio,think about this next time you mindlessly swallow down one of those.

Galeniko-nnone approved

Chapter 22:differences between natural and ped

-obviously,the steroid user will be able to gain much more muscle and stay leaner and fuller, more vascular etc IF! He has good diet and training , if he doesnt hes destined to look like absolute dierrhea in saggy skin, something like the notorious cswol, google that If a natty does everything right, he will look better than a ped user who ignores diet and training. Ok, but assuming they both have done their homework and stick to it, the ped user will blast the natty away, even on mere hrt dose. -the ped user will have significantly faster recovery(whether he takes advantage of this is another issue) -he will be stronger and have more training endurance -superior metabolism of food, the good and the bad.(to a degree,too much of the bad will be counterproductive soon)

-will get away with too muchtraining,too little rest and food, bad foods to a degree. -so the natural is best adviced to do fewer sets,more resting days and much fewer sets to failure.other than that,training should be exactly the same. -and hellno,natural wont have same results if just given more time,as natty,youre 90% maxed out after 1 year of serious training and eating.thats good and bad, but its best to stayjust lean from there and remain realistic.dont get fat, natural has severe diet disadvatge to steroid user,you get less water retention, but you get fat much easier. Thats all I have to say about nattys in this chapter, theyre given more detailed advice and tips all over the book.

Galeniko-noone approved

Chapter 23:permabulkers-eternal fatsos

-bulking has its place, either the year after one has learned to somewhat properly train, or for the first year on gear,after that, never ever do it again, you wont need to, you can grow into shape if you left this part of the journey behind you.thats the long term benefit of it. That said, enjoy that year,get strong like an ox,in order to play around with the weights later on,for maintenance of a quality physique.do eat like a swine ,dont worry too much about fat,youll look like shit either way in this phase.just do not make it a lifelong habbit, relaize upfront that much of the mass will be fat and water in the first place,which is only there temporary,to lubricate your joints and help you to lift heavier, until you got a foundation.dont be afraid to lose the chub later on, its just a temporary tool and not to be confused with muscle, the real muscle is under it and will stay there. Most gains muscle and size-wise will be done withina year after that you have earned your foundation amd will for the rest of your life benefit from it.be real, after a year,al gain will be mostly bloof+fat.and dont be afraid of shrinking down to nothing if you diet, getting lean IS shrinking,the

fat and water take up more volume than muscle, if you follow this diet and advice, you wont lose any muscle.youll look more impressive than you think when youre done, youll actually look bigger than before.when lean suddenly shoulders become round,and insertion show, making for optical illusion of size. Most ppl start training to pull some more pussy or to feel better when they walk down the street, how often have you heard women say wow I love this guys gut and abdominal fat? Now how often have you heard women having vaginal waterfall syndrome because they seen a sixpack?always keep this in mind, women will rather find a teenager with no size but 6pack more pleasing that any permafatty. Also,do not use too high dosages for bulking,start low, takes a while even on hrt to max out on that. I wouldnt run anything but bit test really, for you dont need anything else and will look like Michelin man with moonface for this period anyway. Reserve the somewhat higher doses for when you need it, during dieting. Use any drug you like for bulking, its not like it matters much. Keep in mind this bulking isnt mandatory,but will give you approximately 20lbs of pure muscle advantage lng term imo.your decision.you will be able to maintain that bulk while lean on almost no peds and training kinda like a pussy. Besides, bulking leads to high blood pressure and all its accosiated other followup problems long term.you will be able to have quality gains on some junk foods at time after this diet, be patient.

Galeniko-noone approved

Chapter24:faq
Here we will cover what we forgot to particularly meantion, for completion sake. -how should I train? Most things are said in the training sections, I said there to not train heavy.by that we dont mean train light,or halfassed.you do go full out every set, but you only train as heavy as needed, to fully hit the muscles.thisll spare the joints,and have better effect.and faster recovery;-) Btw, this hole concept ,the lot of it in this book, will not work as good,I fthe training frequency isnt huge, and the fasting periods arent abided by. Ok, for example I used tosquats with 4 plates each side,or more,but was with poor rom and form, looked like goodmornings more than anything else.all id get from that was sore knees,lower back pain and kinda poor growth.ever since I started doing squats with only 2 plates or less each side,but full rom,ass to floor,no locking out joints,permanent muscle tension,slow reps,my legs grew bigger and into better shape than ever before.and hellyes everyone should train legs,I feel it boosts

metabolism etremly if you train them.theyre the biggest muscles on the body,train them.theres no negotiation room for debate on that.they wont grow too big anytime soon, even on streoids.pure muscle takes a while, a waterlogged ass with fat will come quick, but thats not leg muscles. -how much gains to exceot fover natural from hrt doses? If you do everything wrong.nothing.if you do everything right, 20lbs of pure muscle within a year.yes a long low dosage protocol is always better than high dosage blast with cruises in betweeenwhat you think where the blast gains go?they fade away while cruising and you feel like shit while cruising, if youre keeping constantly low, youll feel equally great at al times)more gear dont lead to faster gains, not necesaritly.to max out on hrt takes 1 year for a newcomer ,and frankly, thatll be enogh muscle on the frame,believe me.20lbs pure muscle at leanest,will look brutal.after that one can decide whether to dose higher for more gains(relatively less ,though) or not.even on gear you have to set a limit, for your own health sake.always keep in mind,the higher they fly the harder they fall, this is extremely true for steroids at high doses. -receptor satration, does it exist? , for moderate doses,its irrelevant.just bc you dont grow anymore on same dosage, doesnt mean the receptors are shot. -t3,is it good? No,if you hav enormal metabolism, stay the hell away from it. It increases metabolic rate,yes, bt so what, cant stay on it forever,can you. I layn nortern antural? He has gyno. -when and how do steroids work after injections? They all work immediately, long esters may cause bit water retention on the net day(s),but that goes away very fast.they stay active in the body for qite a while ,if the cycle was long, therell be cumulative effect,ie, if you go off long esters, youll first lose strength, followed by fullness feeling going away.and subcutana water will beflushed out, youll look amazing for 1 months aftr last shot.if you keep training and dieting properly,ofc, youll still look good 2months after going off, but after that youll inevitably deflate and get bit fatter. Btw the cummulation effect over time make 250weekly something close to 500mg weekly Oh and combo of long esters with short ones leads to grainy and thin look, stringy, esp sub 6%depending how you mix them).i prefer the long esters, the look is simply superior onthis diet, and many other factors.the enanthates of eq,tren and test evenon their own, seem to be best for this. Short esters, while its said they give less water retention, its not as remarkable as ppl think, and the deflation when goingoff of these is very soon after last shot. -why is it best to come off gear or be off before this diet?

Well, imagine youre bulking on steroids, then come off them and crash into thediet.you will blatantly and epically fail.now the other way around, the muscle loss prevention will bein full effect until youre shredded all the way, bc even from clean state to hrt dose is tremendowus boost, this way you can straight up crash the calories, the body cant beshocked into losingmuscle this way.this spares a lot of time dieting. -when will I see results from the diet? Youll peepee out 5-10lbs of water in the first week on this,and then the actual fatloss will be in full effect.from there, 2lbs of fatloss weekly will come like nothing.rather even more.the leaner you get the slower the fatloss will be, but the visible changes will be daily observed, and no doubt this is the fastest way possible. -why no snacks in between?cheat meals? Snacks temporarily stop fatloss.can be sudden,too.and sgars or carbs can trigger biblical gluttony festivals,by messing with your bloodsugar levels.drink water instead,or coffee, hold through.if you fel like binging do it with protein foods firstto see if thatll be enough and minimum damage done).cheat meals,single ones ,are allowed, if the described parameters and rules are follweddiet chapter). -again, randomly on the muscle loss issue: Look up the fatleniko pic online and youll see there was no muscle loss, and he was of training and everything for 3+years there.think about that.

-what kinda training plan should I follow? Read the training chapter, and additionaly:dont schedule this bodypart on that day etc.your muscle have no calendar or clock in them.decide on the particular day which muscle feels ready and full, and blast that one.some parts need longer recovery, some dont.its never the same,vary intensity, adapt, dont schedule. -my metabolism slowed down I need reefed. No yo dont.yo feel like having one.metabolism slowdown youll likely never experience,its the front as excuse for the followup cheatmeal as if that meal gonna boost metabolism again.after this book, youll know the purpose of them and how and when to get away with them. -functional muscle: This term is used as ecuse by weak and small men.dont ever listen to any such thing. Functional penis in the asshole.jesus. -can I keep steroid gains?

Try it..keep training, eat good.some will stay.youll be bigger than youd have gotten naturally.and youll gain the ability to get back into shape in no time.this book tells you how. And somehow, former huge dosage users report they can maintain almost same size later on on hrt like doses.makes one wonder if the high doses were necessary in the first place(I think yes btw) -can hgh injections cause spot fat reduction? Some pros I personally know swear up and down it does just that.not maybe, but with no doubt. Try it, you have to inject the stuff somewhere anyway -how should I train abs?at what bodyfat % will they show? You dont train them directly ,in your own best interest, they get enough indeirect work.they will show when youre lean enough, fatso, talking abot numbers is rather pointless, it varies for ppl, for some they shine through at 20%, but chiselled abs wont happen before 6%. -what are the best cutting drugs? Diet.many who will say short esters and tren and winny havent tried long ester cutting diet.it works all the same, even long esters being superior when some factors are given.but when its all said and done, its diet.read the book closely and pay attention.learn. gal-noone, the diet to get to 4% from 6%,you didnt describe in much words, why,? Because theres no special secret, no upping the calories will do the trick long term, to think putting more stuff into mouth in order to lose weight is kinda fallacy and wishfull thinking. But every cheat will help to not get sick and provide for new onset mentaly and physicaly to go lower than before that meal.the meal itself will mess up the form temporarily, but you get back and hold through as hard as you can etc.rinse repeat. The only thing you can do is stay as active as possible and delay the cheat meal as far back as possible.after the meal, you fall back in progress(next day you look full,m then 2 days watery,sualy),do a fasting day after and carry on on 800cals of basically only protein with trace carbs,fats.can add random 300cals of cheat on day where you feel you get sick or absolutely lethargic.(not when feeling flat!) Your body will have tendency to rebel and get flu-ish,this happens to me when I overdo dieting,then and only then some random bit cheat cals will be useful and necessary.200-300cals or so. But other than that its holding through until youre there, delaying next cheat meal as far as possible. And this part always takes bit longer than calculated or epected, the body turns random at this stage,scince dont mean a thing nomore here.reducing protein and adding fat can be good for a day, but dont play around, stick to the diet, this has proven to be best way for us.the leaner you are the harder fatloss becomes.but it all burns of, if given enogh time, yes even the hard spots that never seem to go.taking more days off the gym in this period also helps.

-should I train less or less hard when on diet? Hellno.go as hard as you can.and if you run into overtraining, dont mean you need reefed meal.it means you need rest.stick to the diet.the 6%-4% zone is exempt from this rule, more days off there can help. -yo,galeniko,I think youre small,I wanna be bigger than you. Well, I wanted be astronaut, but it didnt happen.and,if you not my size yet,do this: First shut up and get to my size,,after that itll take years and years on peds to get bigger.good journey mate! -what if I travel a lot? Oh, so youre a serious globetrotting metropolitan jetsetter businessman,I see Travelling,it depends how long.if its just few days, just eat little in general, other than that,if there nothing but shit food available,dont eat a mcwrap at mcdonelds bc its the lessest evil, have protein shake in coffee.or seek shopping malls, they always have tuna or packaged meat.or restorants will serve meat,fish with veggies only.if your boyfriend and bsuinesspartners overeat,musnt mean you have to do the same to be socialy accepted, just have diet coke,or coffe and ask them whether they heard of and if theyre concerned about diabetes -why should I learn to flex hard? Because this will increase vascularity and help develop coordination of muscle to nervous system.the better you feel and flex a muscle,the better you can train it.and I dont mean walking th club with ils by that.good example is bbuilders with nervous damage, the particular muscle shrink to nothing.think about it,dont laugh about muscle mind connection, only someone ignorant would do so. -gal-noone, but dont all roads lead to rome?what about the eat whatever you like diet, just eat less? Oh we got a historian in our midst.insert rolleyes.first off roman empire has fallen, ironicaly before some made their way there.just bc all roads lead there, doesnt mean youll get there within reasonable time, or at all.we offer the express ticket here.why travel by donkey when you can fly with the twilight zone airlines?:-) You know who does those eat whatever you like, just less, kinda diet?every average person in the gym and outside, and they all happen to look like shit, at any given time, no progress, sligt degress.permanenelty.next. -does age play a role? Relative.after 60 still possible, before teenage, but pointless.in between, youre ready to go.esp ped users create a youth hormonal environment, making age kinda a non factor. -what should the cheat meals consist of?

Dont try to keep it clean, if you have one, eat the worst foods for bodybuilding(suppodely).dont try to keep the fats low, eat saturated fats,even.keep the protein low for this meal. -I have suddenly gained weight,even thoug dieting!looking flat!watery! Well, dont shit your pampers,this is normal and happens randomly,stay on the diet,remain calm,dont ry shananigans, refeeds etc, itll go away.so much for muscle loss while dieting btw. =why not diet at 2000cals daily? Listen,at 2k cals youre not dieting, youre just slighty-if at all- under maintenance and can consider youself happy if you ever get into single digits this way.to get the shredded, veins on skin kinda look,you have to shock the body by brutal deficit. -what is the twilight zone? Its not the tv series,its the sate of fatburning where despite eating very little, youre full of euphoric kinda energy(not always full of power,though),and alertness,and aggressive. This occurs after long enough fasts,and when going beyond the initial first 2 intesnse hunger bangs in a row.hunger is foolproof indicator that youre using bodyfat as energy, but the hunger sensation isnt so nice feeling, the traditional diet add carbs here and create a vicious cycle, we hold through and stay in fatburning zone,and the twilightzone euphoria makes the hunger feeling just go away,youll see.btw apetite is something a weak mind will project and disguise as hunger.real hunger means going beyond first hunger bang sensation,straight intot he twilight zone.its the state between ketosis and glucogenesis, starvation mode.the body shifts up couple gears into overdrive and uses any food given in a perfect way,almost scary.esp the peds start to really shine in this state, the longer fasted, the more jacked and vascular you feel,and the pumps become crazy.its the state everyones afraid of entering ,for paranoid,and baseless fear of muscle loss.the twilight zone experience is thedifference between no one,galeniko and the random fatsos who need to be stoppe eating,they not just dont know when to lay down the fork, it wouldnt surprise me if they ate the fork itself one day -why are so many permabulkers fat when they eat clean most of the time? Bc theyre stupid, and not able to think for themselves, they infact follow something they see doesnt work on everyone else, but they follow it anyway.this is the definition of stupidty. They eat to much, the overspill the proverbal gasoline tank permanently and on top of that they have cheat DAYS.not meals, days.and they wish they can get lean on lenient 2000calorie diets, try, fail and end up premabulker for life.or stop training and turn morbidly obese with bitchtits.they typically then shave their heads and grow goatee to look hard.meanwhile, they have diabetes, beer gut(if punched into it,theyd vomit on their goatee haha)and really manly botchtits.in the realistic world, guys like no one and galeniko make collectives of women having vaginal meltdowns. -what else is good about your diet? It keeps the waist slim.aestetcis.and it works even for non training people.

-why so low steroid doses? Because, if the gear is legit, and youre doing everything right and arent bigger than galeniko, frankly, you dont need more.if youre on a gramm weekly and have poor results, get good gear, learn to train properly,eat properly,go off everything for a month then restart from scratch, hrt test or something.do the diet and then go from there.if youre on a gramm weekly and look like shit,start from scratch, youre at a dead end.youll only become a bigger turd if you carry on.dead serious. -why is insulin so bad? In thepresence of insulin, body cant burn fat.it simply cannot.insulin is release3d adfter everyt meal,even rotein only meal,thats why we telling you to starve as long as possible,to get into the insulin free twilight zone! You dont need frequent meal all 2-3 hrs to keep metabolism going,thats bs supplement industy propaganda.theyre notoriously dishonest.every little bit-sugar in particular-causes insulin release ,and followup bloodsugar crash,thatll suggest to your brain-falsely-that youre starving and end up bninging everything in sight until overfilled. -how long did it take you guys to write the book? 15=years.this isnt written down in a day,this is a lifetime experience collection of 2 guys who backed up their admittedly loud mouths.we believe in this twilight zone system ,unlike all the other bullshitters.this is superior to the old school approach pre contest diets,and easier.took us a while to figure it out, and took bravery,going beyond the reigning broscience, though.

Can you 2 guys be contacted for personal online guidance, lectures and g4p? The first 2 ,sure, g4- we dont do ,contact tbombz for that. Just drop us a pm on getbig or email: No one: Macdonald.r@hotmail.com Galeniko: Damir55@gmx.ch

Galeniko-noone approved

Chapter25:size

Size.what is size.what is pure muscle. Size is determined by how much drugs youre on and how fat you are, pretty much. You think you need to be at certain bodyfat level to be able to make gains?says who?what makes you think so?sit down, feel your permabulker fat on your distended waist and ask yourself if you need that ideal bodyfat range you believe in, you got a fat gut, the ideal birthpool for estrogen. Whats the difference between the gains made at 6% compared to the ones made in the ones made in the obesity zone at 10%+? You think you gaining more pure muscle at 10%? Really?diet down back to 6% and see how much you gained.i will tell you how much itll be:very little ,if anything.but for that very little or nothing, youve put yourself through a time of looking like shit and having to diet back down. What does that tell you?right, it was just fat and bloof. Real muscle come withlong time training, long time on peds, not with certain ideal gaining bodyfatlevels. When dieted down, its judgement day, if youre bodybuilding standard obese (10%+), fuck all matters. If you havent ever dieted down, you have no say on the matter, for you simply dont know. The best gains are the ones made at shredded levels, bc the body functions better at shredde level,as far building goes..less estrogen, can get gains on shit foods and will still look good.does this make sense to you?

Another thing about size some ppl say low calorie diets make the body worn out,overtrained and it starts to, haha, lose bit muscle?always think both ways before running your shit infested mouths,especially if youre repeating some nonsense you randomly picked up somewhere.or even better,try for yourselves.size?you want certain measurements or just look amazing?if youre fat ,you can measurement whatever you want it to be.open your permabulker-waterlogged cheek to reality,hope this helps. Galeniko-noone approved

Chapter26:training programme
As ive said, dont schedule any bodyparts for particular days, train them when they feel ready,this way you can also train weak parts more often and make up for structural flaws, ie, you just skip your strng parts and then train your weaknesses more often, this and getting lean is the only way to make up for structural flaws, and id does work well, creating this illusion. Other than that, I mean, think about it, you scheduled chest for Monday, like every ox out there, but before you go to gym, chest and arms feel all empty or maybe even sore.so what you gonna do then?train it anyway to not mess up your schedule?haha.empty your head off all that superhypercompensation stuff youve heard an how it takes 7 days and whatnot. I sometimes train my arms 3 days in a row, after gyno operation, the whole upper body was out of question for first week, so I did legs every single day Btw, peds wont magicaly bring up lacking bodyparts, theyll rather make the strong ones overshadow the rest even more, but just couple sentences above it was outlined to you how to deal with that.train wisely, adapt, not by schedule.this isnt north korea,lol. I dont really believ in isolation stuff, a muscle always grows as a whole imo.example chest, you cant isolate 100% upper or inner part,it simply grows as a whole, use good form, varying exercise, full rom, always contraction, this is all you can do.the result is the result. Do I believe in compound exercises?yeah ,surely they exist, but are they good? Whatfor?thinking longterm,when youre new to this and havent had joint issues, youll laugh it off, but listen to the experienced on this. Squats are are knee and lower back recipe for disaster long term, and I dont care if one says with good form they do no harm,lol.they will furthermore make your waist thicker, esp on peds. Same for deadlifts.do I do them?yes, but with light weights and not every time. Now, if you have the time(you better do)train only 1 bodypart at once(natty +ped)at a time.reason is, imo, splits of 2 or 3 bodyparts on same day put more strain on the nervous system,I have no doubt about that.also,a single workout you hit the muscles harder, compared to hitting 1 hard and then be exhausted for the other bodyparts on a 3group split.

If you dont have enough time,train splits 3 times a week but steroid use with so little training is kinda pointless.and if one has even less time than that,best guive the body a break and dont even train at all until you got time again. I always do all kkinds of exercises in no order, and vary reps,from 6-25range.arms I do on 1 day, btw if you hit chest today and want do arms tomorrow and think arms need 1 day rest inbetween,dont think like that.do legs inbetween,or do arms anyway.no day off excuses.(btw those who say arms get enough indeiret work from chest and back training,this is like saying walking all day is enough for leg training). Ok,here a typical training:cutting,maintaining, all the same,nothingchanges,as natty you have to have 3 days weekly off the gym and do 20% fewer sets and not all of them to failure. -arms:do twice as many sets for tris than bis.i recommend 20 for tris,10bi.warmup not counting.i pyramid weight up,then down, then bit cable pumping. -triceps:dips(strsight body like candle),scull crushers(do it on 30degree incline,this allow to use more weight and puts less strain on elbows,try it) Close grip bench I dont do I feel its asking for rotator cuff damage..the rest I do cable stuff. Biceps,hammercurls, sz bar stuff, cable, dumbbell, everything works and everything will make your biceps look the same, all you can change is leanness and size.tuck shoulders back,chest out, dont swing the weight,full rom, dont rest locked out only retard do that,this takes of all tension, full contraction at any time, this isnt a family picknick this is hard training. If your weight dont allow strict perfect form, then use less weight even if its embarasiblgy little. Swinging the weight is no training,and you wont impress anyone but spot faced teenagers,if that. -legs:squats, all various fet positions, always ass to ground.legpress,quadcurls,hamcurls.and bit calbves work, 20-30 sets total.little rest between sets,dont play dumb, havelittle rests, you mustnt send text to your boyfriend between sets.the gym isnt a place for holyday resort stuff.chatting up women is understandable, ofcourse. Back:sometimes deadlift with very little weight,shoulders always tucked back,do you understand this?this is a bbuilders only useful form of deadlift imo. Pullups,noneof that tv series business or how cswol does them, if you cant do them sloooow and full rom and always flexing,use the assisted machine, fatso. Dumbbell rows,sarcev style,make sure the shoulders do the move,not the arms.random back machines,20-25sets. -shoulders:many military presses,frontof head not behind neck.youre not more harder guy if you do them behind neck, youll be an invalid eventually if you do. Side laterals with dumbells, no frontand rear shoulders baloonie wasting time.no swining,no resting on low part, so elbow angeling.

Shrugs.thats it, sometimes I do upright rows but think theyre no good for joints.20 sets. Abd:never.never!youll pay dearly if you train them directly.i dont know about you, but I dont want any inch of muscle onmy waist,I want small waist. Chest:incline bench dumbells to theneck, dumbbell flies,cableflies, dips with body forward.flat bench ismost overrated eercie in thehistory of training andwill kill your rotator cuffs sooner or later.not needed for chest growth at all. Decline bench can be ok.20 sets overall,always keep shoulders locked-tucked back. Cardio:I feel that 10 minutes of cardio helps greatly to get rid or keep subcutane water away.10minutes after weight training is all ill do.for the above reason.

Thats it,you se, high volume,little rest, focussing on contraction.

No HIT balonie, no special secrets, nothing special. Lift, get brutal pump and leave.

Galeniko-noone approved

Chapter27:foods
Well, the allowed or recommended foods for dieting,resp maintenance. First off, for cheat meal, everything goes, id eat the dirtiest combos of saturad fats with sugars etc, no holding back, except for sugar sodas and alc,though.they just make you fat and alc elevates estrogen levels and bring whole metabolism to a halt until it cleared the body.say hello to bitchtits if you do anyway Do not, just dont: little bit carbs for power.heres the layman term lesson onhow the body works.this isnt up to dispute, this is monologue.i dont give shit about peer review, my peer no one has approved this, we have provenwith pics that our word is canon. Ok, if you actually think that a trained body,esp on peds, uses all calories the same way, then you are foreign to eduction on the matter. Here, protein causes least insulin release of all foods ,calorie by calorie, some fats cause less, but the equalize that by having more calories.

And the body has the hardest time to turn protein into bodyfat,and the training and peds will elevate the need for protein. The 2gramms per kilogram bodyweight(1g-lbs)is not up to debate, no negotiations room about this, if you think otherwise,stop reading, seek new hobby.if this is not done, this diet will totally fall on its face.even naturals 2gramms per LEAN kilogram bodyweight is mandatory for dieting (bulking and high carb diets is other story, but thats not the topic now) Now carbs,t hink of your body muscle as gasoline tank.muscle and liver (little)are the only places where you store carbs,it limited in how much can be stored. Car uses fuel, you use carbs, or rather, an idiot uses carbs, we dont need them. If you overfill the tank,it spills over.if you overfill the muscle,you spill over(permabulkers permanently spill over, even with clean foods,you can spill over,and logicaly get fat).all excess carbs are turned into bodyfat fat straight away,not tomoro,but straight away.to dplete the body off carbs,it takes much more effort than youd think,training and cardio deplete it kinda slowly, see how long it takes to get back to the twilight zone after the cheat meal, to get a raw idea on this.it takes days at times,days of eating nothing or nothing but protein!. Sugary sodas and alc go straight into fat deposits,if youre not very deplete beforehand. And they stop any fatburning state IMMEDIATELLY!and they follow up with bloodsugar crash,which will make you wanna binge.dont chewing gum, dont eat little bonbons,or little carbs.carbs will make you shift between fatburning and fatgaining and that shifting is precisely what makes carb dieters feel so bad.in the twilight zone, this doesnt happen,no energy volatility like that. Now fats, they saturate well,but only have very little of it, I mean 30gramm of salomo fish.not a whole teaspoon of oil(youre not a car)like mags recommend, not half packet nuts, 1 nut!got that?not 2 nuts, 1nut. Furthermore, try to aboid having all 3 macros in same meal(unless traces).always do bit carb+protein or bits fat + protein.dont do fats+carbs,lol,the fatsos premier choice, unless in thecheat meal.

Ok,on to particular foods, dont play dumb, you know inside whats allowed and whats not So we rather list whats allowed,this list is shorter -lean meat,chikan brest,turkey etc.no not with skin, not fried, not with watermelon haha.bare! -all veggies, cept carrots, do little of them, styrfry. -tuna,not theone in oil.the 1 in water.leanfish, protein powders. -crabs(not to be confused with carbs, I mean the little thing that look like cut off foreskins) -little bit bread crust is okimo, butcan be a binge trigger.carefull. Moustard is ok, 1nutat times is ok.

-diet coke, water,tea+coffee with nothing but aspartame. Eggwhite Thats it,all that comes to mind.all else is not mentioned because it sucks!it wasnt forgotten, it didnt slip my radar, the rest is fucking shit and no you cant have bit cottage cheese randomly.or wthf is that called cereals,cereals is for teenage kids, ffs. Fruit milk, cottage chese,yohgurts,oatmeals,rice,hell no,stay away! Spageti?are you some rural Italian or something?no to such foods. Diet food is pale,theres no successful diet method which will be haute quisine,if you want get to 6%.peppers and spicings are ok(notmayo) So dont ask cani have a beer.ofc you may also drink oxes diarhea, but would it be useful,other than as apetite killer?:-)
speaking if fats I experimented with a high fat meal instead of the worst carbs. I ate close to a pound of almonds and cashews. like I was saying within 30 minutes I looked godly. I went to bed. trained fasted. workout was strictly 'meh' very average. no rip the doors off the gym drive I associate my day after the big meal. stayed fasted for 22 hours after that. so Im total only 30 hours or so from big meal to the point where I was DRAGGING MY ASS around. I could barely walk. I felt totally crushed. I ate and felt good enough to train. my workout ended quickly as I hit that 'no more push' limit within 15-20 min. no lie. you NEED the worst sugary garbage-y carbs to replenish. they HAVE to be eaten. it's not the cals it's the carbs! if it were just cals none of this would have happened as I took in prolly 4k cals. the shittiest sugary worse for you foods are the best. there in ZERO debating this. :D

btw, make sure that the cheat meals are huge, so huge that they make you not want any food for 24hrs.keep inmind returning back to clean foods is the hardest part of all this, so dont be shy on the cheat meal.you need mental strength to return to clean foods, ironicaly big cheat meal helps with that. Gal-noone approved.peer reviewed;-)

Chapter 28:shootouts,legal stuff

Shootouts: -Calfzilla, theoriginal started of the what id call best and funniest diet andbbuilding thread on the whole internet evergaleniko, share with us you nutritional strategysomething like that. Within that thread on getbig.com was the birth of the idea to start this book.thanks, see how random things can bring up something good -all the haters who got sand in their bloody vaginas bc we gonna charge for this, and of pure jealousy.if they know better, why dont they release their work.we thrived on you clowns, you gave us energy-fuel to go through with this.it wasnt easy, next to servicing the female world sexually,having a job,and training and write all this in summer heat while dieting.so suck this, we are now authors.:-)

-true Adonis, you were the one character who made me sign up to getbig in the first place,back in the day, we love you,no tbombs-homo-,we just dont agree on dieting matters. -cswole, the most hardcore permabulker rolling earth Thank you for having the effect on me that those meth warning signs have on general population Youre my dieting spirit partially,I think of you to beat hunger, I think of you to to not prematurely ejacuate during sex, youre always on my mind See you at los angeles airport this year,man -ukjeff+nycfle, you are what I wanna look like when I grow up ukjeff should get a cut from this book, his propgangda was that of someone who knows every salesmen trick in the world, not sure if intended -borracho:you know we are brothers -ron, the owner of getbig, thank you very much for letting it happen, god knows many would have loved to laugh us off and prevent this book from coming out.we stood through.thanks man. -che:we ran our scam for quite a while,didnt we -cholo4life:this is it, this is all the truth out there. -and all the rest,we love you all,no homo.dont be upset you didnt make the list, my finger muscle have painfull pumpos from the peds. -zyzz, I know you maybe will not read this, but, you been partially inspirational, I stole a dance move from you,thx

-legal disclaimer! This is fictional book!dont try this at home! We dont take any responsibility for other peoples actions.contact your medical authorities before starting to diet This book isnt meant to be on par with the bible, but can be considered the dieting bible

Cheers,thank you all, galeniko-noone, peer review scientific team approved