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 Caveman Speaks by the Editors

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Rang: Administrateur

Nombre de messages : 8092
Localisation : Washington D.C.
Date d'inscription : 28/05/2005

Caveman Speaks by the Editors Empty
MessageCaveman Speaks by the Editors

Caveman Speaks
by the Editors

It started in March 2005 with a forum thread titled
"Grateful for Accomplishment".
Since then, the Testosterone reader who goes by the handle
of Caveman has become something of a local
Why? Probably because he has the kind of physique that most Testosterone members would like to have. But how did he get
it? How does he train and what does he eat? What role did steroids
play in building that admirable physique?
We tracked the 34-year-old Caveman down to South America.
Trained as a geologist, a profession he still pursues
intermittently, he works as a trainer at a gym in Santiago, Chile,
where he also runs a supplement shop. Although he asked us not to
use his real name, the interview he gave us was frank and
refreshingly bullshit-free.
Caveman Speaks by the Editors Image002

Testosterone Nation: How'd you get started in lifting?
Caveman: I was into sports starting at a young age. At five I
was already trying tennis and very much into gymnastics. My family
was very athletic. My grandpa, an immigrant from Croatia into south
Chile, used to earn money by boxing. He was as strong as an ox, one
of those no-neck, heavy-forearmed guys who could grab your head and
crush it.

My dad started lifting at a young age, going by a Charles Atlas
book. I've seen his steel shoes and all that. He was also into
boxing. The first gift I remember was a couple of Marvin Hagler
boxing gloves and a homemade chin-up bar.

The chin-up bar was noisy, so my dad expected to hear me perform
three sets of fifteen reps each morning before school. At night, my
brother and I would put on the gloves and beat the shit out of each

I practiced all kind of sports and excelled in gymnastics, going
to a national tournament at the age of nine. I also played tennis
seriously until age 17. I started lifting weights to be better at
sports, and in college I started to focus on that.
Caveman Speaks by the Editors Image003

It was then that I got a Spanish copy of Muscle &
and started with that. I ate like an animal: rice,
pasta, potatoes, mixed raw egg whites with my oatmeal … you
name it, I did it. The only powder protein was an egg concentrate
that was impossible to dissolve.

After college, in 1997, I came to Santiago, where the Internet
was more easily available. I joined a good gym and realized what a
wimp I was. My standard for "good" had to change. It
wasn't good at all!

It wasn't until 2000, when I started reading Testosterone that I really started improving, first with
training, then with my nutrition. In 2005 I started the
"Grateful" thread. So when people ask me how much time it
takes to get like this, I answer, "Well, about eight years of
fucking up and four of applying all you've
T-Nation: You've obviously worked very hard in the gym and
applied your nutritional knowledge, but let's be honest here
– some steroid use was involved too, right? You've
mentioned on our forums that you did at least one cycle. Why did
you stop?
Caveman: Well, I haven't stopped. It's just that a few
years back sources were much more trustworthy. These days down here
you can get cooking oil in your vials, so it's not that
encouraging. This year four bodybuilders died within seven days,
one because of a stroke and the other three were using
Dinitrophenol, a substance used to get extremely lean [that's
also] found in rat poisons.

The first time I used basic stuff like Testosterone, Boldenone
and Stanozolol. It worked great and I did, like, four weeks. Then,
while traveling and living abroad, I never used a thing. Back home,
and after reading a lot, I decided to try again with Trenbolone and
Primobolan in the mix. That's when I was certain about the

Caveman Speaks by the Editors Image005

I've never done more than two cycles a year and never for
more than five weeks each. For bulking, the steroids help me to
bulk leaner. They're not really worth it if you don't
make a living out of this.

On the other hand, I think that they're a great help to
avoid any muscle loss when leaning. You see a lot of skinny ripped
guys and also huge monsters in the gyms. The first lack quality
mass, and the others have the definition of a dolphin. What's
hard is getting size, muscularity, and definition.
That's where steroids play a bigger role.

You don't see many big and ripped guys around. And
if you do see them – at the risk of sounding like a cynic
– most of them are on steroids.

I'm totally pro-anabolic steroids; I think all tools
available are fine. Just know what you're doing and don't
use them to jump training and nutrition phases; that won't
work in the long run. I can stop training for up to a month or so
and lose almost no strength or size. Most of what I've got is
mine, not on loan.

These days I still do two cycles a year, but they're three
to four weeks long, something most guys don't understand and
would laugh about. But this is what I've found to be effective
for me and for my goals. Sure, if I wanted to weigh 260 I'd
have to increase the length and amount used, but it's not what
I'm looking for.
T-Nation: What does your wife think of your steroid
Caveman: Let's start by saying that I got married six
months ago, after two years of dating and 10 years of knowing each
other. Being in the same circles and knowing each other for that
long, well, it's like we knew everything about each other, so
it was never an issue.

She also lifts, although she doesn't love it like I do.
We've talked about my steroid use and we share the same ideas.
The one thing that really worries her is our future kids. Their
health, and before that, getting pregnant and having a good
pregnancy, is of first importance. This is one of the reasons for
me to keep 'roids to a minimum while still getting the
benefits. I have to stay healthy and functional.

On the other hand, my wife likes well-built bodies and envies a
bit the fact that there's so much more stuff for guys than for
women, and that the side effects are intensified or more noticeable
for women.
T-Nation: You don't seem to care that you're talking
about steroid use in an article that contains your photos.
Aren't you worried about legal issues? Or at least worried
that people may find out, like your father-in-law or your
Caveman: I'm my own boss so that's not a problem.
Steroids are still in a gray area of the law down here: not legal,
but not illegal. Many of the big guys go to places like here to
bulk; it's easier to focus on training if you don't have
to worry about legal matters.
T-Nation: How easy is it to get steroids in Chile?
Caveman: Quite easy. There are no precise or established laws or
criteria. Test and nandrolone are bought over the counter at any
drugstore. You can get them cheaper in the black market but why
risk it? Oral stanozolol you can have prepared at some drugstores
with no prescription. HGH is also available at your local

All the other stuff comes from Argentina, Ecuador, Mexico, Peru,
and Paraguay. You don't find much Eastern European or Asian
gear, and most is counterfeit or fake. You find human and animal,
real, fake, and counterfeit at lower doses. You can easily get
ripped off.
Caveman Speaks by the Editors Image007

T-Nation: What do you think you'd look like without
steroids? In other words, how much of your physique can be credited
to drug use?
Caveman: I guess somewhere in the neighborhood of 20 lean pounds
are due to steroid use. I've been 200 to 205 pounds drug-free
and looking good. Not rock-hard, but good.

Steroids are just a tool — a great tool — but you have
to know what you're doing. If it was easy the streets would be
packed full of 240-pound ripped guys, but you don't see many.
T-Nation: What was your physique like when you started
Caveman: I was skinny. When I started lifting in college I was
160 pounds at 5'9". My idea of being fit was nothing like
today. Hardness, vascularity, size, body-fat distribution ... I
didn't have a clue about all that.
T-Nation: Have you ever competed in bodybuilding?
Caveman: I'm asked that a lot, but I've never seen
myself as having enough size to be on a stage. I've always
strived for a fit look, a bit bigger than usual, but focusing more
on strength and performance.

At 220, I can do most of the things I used to do in gymnastics.
I'm fast, have endurance, and my gymnastics background helps a
lot. Athletically, I want to be able to do anything I want in the

Le Mensonge peut courir un an, la vérité le rattrape en un jour, dit le sage Haoussa
Ma devise:
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Caveman Speaks by the Editors :: Commentaires

Re: Caveman Speaks by the Editors
Message Lun 6 Oct - 11:22 par mihou
T-Nation: If you had to start over again in bodybuilding, what
would you do differently?
Caveman: Wouldn't that take the fun out of it? I'm 34
and I feel great, so I haven't done that bad.

When I started 14 years ago, all I had was M&F, so I
followed the most stupid advice, training and diet-wise. But
constantly fucking up in the beginning, be it in weights, training,
or nutrition, has helped me so much mentally that I've been
able to go through tough times without being as affected as others.
T-Nation: What advice do you have for readers who are just
starting out?
Caveman: You have to select your sources and choose whom to
listen to. We aren't average people once you take bodybuilding
for real. Don't expect that advice for Mrs. Jones is going to
work for you.

Also, be flexible. If you plan something and it's not
paying off, change it or drop it.

Finally, I never gave attention to nutrition until reading
T-Nation. I had no sources. It made the biggest difference. I
learned that it wasn't about depriving yourself of things.
It's about making the right choices of food at the right
T-Nation: Do you prefer splits or full-body training?
Caveman: I like both and I alternate both. I mix reps, sets,
exercises, and everything to keep my body guessing and my
motivation high.

I learned not to do the same routine for more than six weeks.
Since I'm training muscles, not precise exercises, I can
change and replace similar exercises so my routine has the same
features and complies with my goal without being the exact same
every time I hit the gym.

I'd say I do split training 60 percent of the time and
full-body 40 percent of the time. When I do body-part-split
training, it's usually only a two-day split.
Caveman Speaks by the Editors Image009

T-Nation: What lifts make up the core of your training
Caveman: Squat, as my dad told me. If you could do only one
thing it should be the squat. But then I met the snatch and its
variations, deadlifts and variations, and always some presses for
chest and shoulders. I like rows, too. I've gone through
periods with no direct arm or any isolation movements.
T-Nation: What does your supplement program look
Caveman: Post-workout is always a shake with a 2:1 or 1:1
carb-to-protein ratio. I also use whey and casein. I drop the whey
concentrate when leaning because of its high sodium content.
I'd rather stick to slow-digesting casein for all my shakes. I
don't use "weight gainers." I think eating carbs is
much more satisfying than drinking them.

I firmly believe in creatine, and I use BCAAs, 15 to 20 grams a
day, and also glutamine when I'm under maintenance calories,
10 grams a day in two doses.

When I'm under maintenance calories, or when my training
frequency increases, I'll also use omega-3, MCT, CLA, and
flax. ALA, I swear by this one, works wonders for me, but I have to
take over 1,200 mg a day, and only when overfeeding and on my free

Sometimes I'll also take ECA before working out, and two
more times a day when I'm leaning out, or when my mood
isn't the best. I used to take prohormones too, but now there
are none on the market down here. Lastly, tribulus and ZMA are two
great things that I take 80 percent of the time. I only wish that
Biotest stuff was more available down here.
T-Nation: How about diet? What's your general dieting or
nutrition philosophy?
Caveman: Most days I have three protein shakes and three solid
meals. I have daily logs of everything I ate for four years.
That's every day and everything, and yes, you have to be a bit
nuts. I made my own database and formulated an Excel spreadsheet
that could calculate everything anytime I ate.

I try to stay lean all year. It helps that for some years I was
spending winters in the US, where it was summer. So I was forced to
be lean year around and I found it great, especially for my pocket:
no bulk clothes, no lean clothes, just one size.

I think once you know yourself you can eat almost anything.
That's obviously within some limits, but I really think
it's all about timing. Insulin is the one to know and control.
Nutrition is about the right choices at the right time. I really
think T-Nation authors Berardi and Lowery are fundamental pillars
to anyone who wants to nourish himself, not just

Nowadays I eat 40 to 50 percent protein, 30 to 40 percent carbs,
and 10 to 30 percent fat. One thing is for sure: I can't
remember the last time I ate less than 250 grams a day of protein.
Also, I always have a free day a week, and I mean free.
T-Nation: What do you think most struggling bodybuilders are
overlooking or missing that's holding them back, aside from a
couple of steroid cycles a year?
Caveman: I see many guys that get to the gym for the first time
and start doing one-arm isolation curls. I think that good solid
core muscles, the foundation, are one of the main things that
bodybuilders lack these days.

You're only as strong as your weakest link. That's so
important and so misunderstood. Force and power are generated in
your legs and back. Your body isn't going to grow a 55-inch
chest if your legs won't be able to handle it.

One other thing is nutrition. People don't really know what
they eat. How can you improve your nutrition if you don't know
where you stand now? Sometimes small changes in your diet will make
a big difference, but people just don't see it.

Caveman Speaks by the Editors Image012

T-Nation: What's your daily schedule like?
Caveman: I wake up and have a shake with milk and oatmeal as
breakfast. I do think milk makes me look softer, but still, I just
like it. I drop the milk when seriously leaning. I go to the gym,
work with one or two trainees for two hours, and then do some HIIT
— rope jumping, sprinting, throwing stuff, bodyweight exercises,
etc. Thirty minutes, tops. When leaning, I do this before
breakfast. I then have my midmorning meal and lunch.

Later, I work out for up to 60 minutes, usually 45, have my
post-workout shake, and stay in the gym where my store is. After
that I have my fifth meal, a shake, but this time more protein and
less or no carbs in it. Then I go home, spend some time with my
wife, and have dinner. This is what I do three or four days a week;
other days I don't work out but try to do the HIIT.

One or two days a week I do no physical activity. One day is
totally free from exercise and [programmed] diet. I just let go and
rest both mind and body.

Lately I haven't done any geological work, meaning no hill
or mountain climbing, and it reflects on my body fat percentage.
Walking all day with a heavy backpack really helps you lean
T-Nation: What future goals do you have?
Caveman: I'm already 34; that's old for current sport
standards, but I'd really love to help guys, friends, and my
kids in the near future, to achieve something worthy of all the
effort one has to put into this when being serious about it.

I'd like to work with people of any age that are willing to
learn and will give to this sport the importance I give to it,
nothing short of that. I've had to stop training people
because their lack of commitment was starting to affect my mood and
love for the gym.

Basically, I'm aiming to attach my life and career to
training, helping, and coaching athletes and regular people, be it
as a full-time job or in my free time. I also like studying, and
that's one of the reasons I like T-Nation. There's so
much information that it's hard to keep updated sometimes,
covering all angles and topics of weightlifting and
Caveman Speaks by the Editors Image014

For me, I'm just trying to be the most efficient possible
at this body weight. I've been heavier and I didn't feel
good, so I'm just trying to look and perform the best at this

There's always room for improvement, so I keep looking for
my weak points and trying to fix them. I'm also paying more
attention to mobility and flexibility. Sometimes I can really tell
I'm not 20 anymore!
T-Nation: Thanks for the honest interview, Caveman.

© 1998 — 2008 Testosterone,
LLC. All Rights Reserved

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