All of Author: Ernst Peibst Articles

Ernst Peibst has spent over 3,000 hours researching anabolic steroids and PED’s. He’s also dedicated the last 7 years educating people about their effects, with hundreds of thousands of people reading his articles. He’s studied countless science papers, read several expert books and has consulted some of the finest doctors in the world – on the topic of steroids.

 

What Was Your Life Like Before Your Transformation?*

For most of my life I’ve been a skinny ectomorphy, mainly because I was doing endless amounts of sports growing up (football/tennis/swimming). When I turned 14 I started lifting weights, but I still looked pretty skinny.

It all changed when I turned 17. I saw a bodybuilder on YouTube (Rob Riches) and his body inspired me. From that moment on I promised myself I’d be as big as him in a few years time! In order to put on that size I knew I had to do some serious bulking. That’s what led to my before picture…a fat mess!

Please Detail Your Turning Point:*
After bulking for several months force feeding myself 6,000+ calories a day, I got to around 17% body fat. Considering I’d had a six pack for most of my life – this was seriously out of shape (even if I was bulking). So I said to myself that I’d get back to under 10% body fat, whilst retaining all of my muscle in the process.
What Were Your Major Struggles or Challenges?*
My major struggle was staying consistent over several months. I had a lot of fat to lose, so I knew this was going to be a long cut. I’m a very impatient person who wants fast results, so this was difficult getting my head around this. I kept saying to myself that although my results would be slow and gradual…in the end my transformation would be worth it.
Detail Your Workout and Cardio Plan During Your Transformation:*
Monday – Chest
Tuesday – Back
Wednesday – Legs & calves
Thursday – Arms
Friday – Shoulders & Traps
Saturday – AbsI did all the usual compound exercises for each muscle group i.e. for chest I did barbell bench press, dips, dumbbell bench press, flys etc.Ironically I didn’t do any intense cardio during my transformation. As they say…”abs are made in the kitchen”. However, towards the end of my cut I did incorporate 1 hour of brisk walking a day which helped me overcome any fat loss plateaus.
Detail Your Diet/Eating Plan During Your Transformation:*
My main focus in terms of my nutrition was to eat in a calorie deficit. This involved me working out my BMR – using a calculator online. I would then eat in a calorie deficit of 500 each day and weigh myself every morning. My aim was to lose approximately 2lbs every week. If I didn’t lose this much I would then drop my calories. If I lost too much, I would bump my calories back up.
I literally ate whatever I fancied each day – as long as I was in a calorie deficit. I would eat some junk food at least once a day, whether that was a chocolate bar or a donut. I think this really helped to motivate me in the long-term, as I would’ve lost my mind if I ate clean continuously for 6 months.
Detail Your Supplement Plan During Your Transformation:*

I took:

. Optimum Nutrition’s whey protein pre and post-workout to preserve as much muscle as possible when cortisol levels can spike.
. Optimum Nutrition’s casein protein to keep my muscles in a positive nitrogen balance overnight when sleeping.

What Was Your Major Accomplishment, or Major Milestones?
Getting into the best shape of my life!
Detail Your 3 Biggest Mistakes:*
1) Not including refeeds. Goodbye testosterone and metabolism!
2) Not training my glutes enough. They shrunk a lot by the end of my cut.
3) Not investing in a pre-workout on days when I was feeling sluggish!

1) Slower is better when cutting. If you lose weight too soon, you’ll lose muscle.
2) It is healthy to be lean. I felt so much better physically and mentally after losing the weight and when I did start doing intense cardio again – it was so much easier due to improved blood flow.
3) Looking better boosts your confidence more than you think.

Final Works of Advice for Others Looking to Make a Change?*

I knew 100% before I lost any weight that I would succeed. I would’ve put my life on it. Your mental strength is your greatest asset when trying to lose weight. If you’re not mentally strong, teach yourself how to be…because it’s a psychological test as much as physical one.

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