benawesome
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Awesome thanks bro! I will need some solid references so I appreciate that!If you need a reference let me know bro. I am sure we can figure something out. I would be more than happy to help!
Awesome thanks bro! I will need some solid references so I appreciate that!If you need a reference let me know bro. I am sure we can figure something out. I would be more than happy to help!
Whats the goal of this diet bro? Big drop in your carbs looks like?Saturday I did a leg workout mfg: because on MD I mentioned I had big calves and people asked for a picture and I had none. I didn't want to be the internet guy who says something but can't back it up. I have shot a video of me doing some calve training and I emailed it to NRC so hopefully they don't mind posting it up!
Legs:
Leg extensions - 4 sets of 20 reps I honestly don't know what the weight was I just kinda threw the pin in there
Free motion standing hamstring curls - wicked pump on these! 4 sets of 15 reps at 40lbs
Single leg press - 200lbs for 4 sets of 15 reps per leg
Free motion rotary calves - 4 sets of 15 reps at 200lbs per leg
Standing calve Raises on smith machine - video will show
I feel sore haha! I haven't trained legs in a while so it was good! Tonight I am going to hit back. Tough part of being a nutrition coach is I change up my diet like every week and I have done so again
Meal 1: 1 large red delicious apple and 2 scoops of myofusion
ERGO-BLITZ
Meal 2: 12oz of lean ground beef, 1 cup of basmati rice and 1 tablespoon of coconut oil
ERGO-BLITZ
Meal 3: 12oz of chicken breast and 8oz of sweet potato
ERGO-BLITZ
Meal 4 (pre-workout): 2 scoops of myofusion and one seving of granola (I posted the recipe on the last page)
2 scoops of ERGO-BLITZ while training
Meal 5 (post-workout): 8oz of lean ground beef, 4 large eggs, 1 cup of basmati rice, 2 cups of cottage cheese with about 1/2 scoop of myofusion mixed into it (don't like cottage cheese the chocolate protein helps flavor it)
We will see how this diet goes!
Dropped about 100grams of carbs. I was starting to see some water retention that I was not a fan of. All the stress i'm under right now (it has gotten worse since last week by a lot) and high carbs just wasn't working for me. Plus I have not been able to hit the spin classes as much as I want recently. I am hoping to still grow but it is roughly about this:Whats the goal of this diet bro? Big drop in your carbs looks like?
Thank you very much! The wife and I definitely appreciate the prayers. The gym has saved my life so many times. I was a troubled youth and the gym really straightened me out and it is a blessing for sure!I'm praying for you bro! Thank God we can escape to the gym though!!!!
On tuesday I hit chest it went as such:
Incline Hammer Press - 90lbs for 12 reps, 180lbs for 12 reps, 270lbs for 12 reps, 360lbs for 12 reps (all done quickly for a pump to start the workout)
Incline DB flyes - 25lbs for 12 reps, 35lbs for 12 reps, 45lbs for 12 reps
Pec deck - 115lbs for 4 sets of 12
Machine press - whole stack for 3 sets of 12 reps
Decline cables - 50lbs for 4 sets of 12 reps with a huge drop set at the end
My chest is sore! Last night I took off from the gym because I went to a cpr class to keep my certification. Tonight I am going to do shoulders and triceps. Tomorrow I am going to do back and bi's. I am now going to do back twice a week. My back is my weak point and I have never tried hitting it twice a week so I am going to be doing that now. I figure if my next 10-15lbs can be mostly back and arms I should be in a good place to try and qualify for nationals. I don't think I would do nationals but I want to qualify!
:bigeyes: I would have to pay extra for that! Apparently I attended the wrongggggggg class
thanks brotha! How you been?You're a better man than me man i would have walked out after i got that email. Your boss blows and is probably skinny fat . But it's awesome that they are bending to your terms and paying you more bro. That means you are to valueable to lose. PAt your self on the back bro
I've been doing really well man. The wedding was awesome everyone had a good time. New York was a blast. The wife and I got too see and do so much. Ate at some great restaurants too... no bodybuilding food lol. I lost some weight unfortunatly with my metabolism 10 days w/out my cals super high i start to go backwords... But it was a good break.. And it was def something i owed to my wife, you know? But.. in a way it's good to be back in the grindthanks brotha! How you been?
congrats again brotha! a woman in our life is a blessing (sometimes a curse)! Once I got married it was game on nothing to focus on but wife, job and bodybuilding. I hope you find it to be the same! I always lose weight on vacation. You eat like crap but the calories still aren't as high plus you were probably walking around all over. She put up with your show prep so you definitely owed her! My wife has never been with me through a show prep. She says shes "excited" to see my show prep next year haha I told her you wont think that come next year!I've been doing really well man. The wedding was awesome everyone had a good time. New York was a blast. The wife and I got too see and do so much. Ate at some great restaurants too... no bodybuilding food lol. I lost some weight unfortunatly with my metabolism 10 days w/out my cals super high i start to go backwords... But it was a good break.. And it was def something i owed to my wife, you know? But.. in a way it's good to be back in the grind
Truth! My wife when I get in a bad mood always tries to be perky and bring me back up. I am stubborn as hell though so I usually just shoot her a look like why are you trying? Eventually though she wins and I get in a better mood. I figure in show prep she will be confused as to what is going on with me but I am prepping her now for what is to come!LOL i hear you man. If she needs someone to talk to about you being a D*ck i'll get you my wife's email. She was awesome thru the entire thing but i know she was frustrated as i got closer and started to really feel fatigued and worn down. If your wife's like mine she'll probably try to be real perky and happy and if you're like me you'll be like "why the f**k are you so happy i feel like crap and don't want to joke around" haha but somehow it all works... I bet you'll be more relaxed this time around w/ her in your corner.
btw are you on facebook?
My chest is so sore it is unreal! I usually don't do any sort of DC training so this was new and it destroyed me haha. I just wish it made scientific sense as to how less calories = more muscle for me haha. I almost feel like my body goes through phases though where at certain points I need to eat more than other times.Well don't argue w/ the success no matter how wierd! haha! Nice chest session doing some heavy poundages bro
I agree man i think every one goes through phases when you're doing this day in and day out. One of my good friends in near 250 pounds now and he's eating like 4000 a day last time he was that heavy he was having to do 6k... i'm eating more now than i ever have and about 15 pounds shy of my heaviest bw... idk that it ever makes 100% scientific sense..My chest is so sore it is unreal! I usually don't do any sort of DC training so this was new and it destroyed me haha. I just wish it made scientific sense as to how less calories = more muscle for me haha. I almost feel like my body goes through phases though where at certain points I need to eat more than other times.
This was a damn good post! It is so bizarre to me how the body chooses to work especially for those involved in bodybuilding. Jay Cutler looks leannnnnnnnnn right now but he needs to fix that arm asap or it might be messed up forever. I didn't realize he was only eating 3 times a day that is nuts! I do that on the weekends sometimes but one of those meals is a cheat meal haha. Layne Norton said guys are better off bulking up at 4 maybe 5 meals a day as opposed to 6-8 meals a day. I went from 7 meals a day to 5 meals a day and I am definitely less bloated and my weight is up so I guess he was right!I agree man i think every one goes through phases when you're doing this day in and day out. One of my good friends in near 250 pounds now and he's eating like 4000 a day last time he was that heavy he was having to do 6k... i'm eating more now than i ever have and about 15 pounds shy of my heaviest bw... idk that it ever makes 100% scientific sense..
Jay has a vid on FB about how he's eating 3 times a day now and maintainin 270 lol!! I think he's doing it on purpose to just see how little or how much food he really needs...maybe he's done, not sure but it doesnt make sense that a dude who eat what 8-10 meals a day can go to 3 and only be 20 pounds lighter than his normal off season.
It's pretty cool tho!
btw i like to two days a week back session bro! hope that goes well, how long are you doing it for?
Yea he said he is going to have surgery on the arm in that vid... he showed it up close and there was a giant indition that looked like a tear just a different spot that some others i've seen.. hope the best for him prob my fav pro.This was a damn good post! It is so bizarre to me how the body chooses to work especially for those involved in bodybuilding. Jay Cutler looks leannnnnnnnnn right now but he needs to fix that arm asap or it might be messed up forever. I didn't realize he was only eating 3 times a day that is nuts! I do that on the weekends sometimes but one of those meals is a cheat meal haha. Layne Norton said guys are better off bulking up at 4 maybe 5 meals a day as opposed to 6-8 meals a day. I went from 7 meals a day to 5 meals a day and I am definitely less bloated and my weight is up so I guess he was right!
I am going to continue doing back 2x a week until my back is my strong point! I will do it all year if i have to. I know Jose Raymond said his back was a real weakness for him and now it is his strong point! He said he trained back 2x a week for 2 years...and I will do that if I have to! I gotta admit even in the last month I have seen a hugeeeeeeee difference in my back. Much more definition and width. I also can see through my shirt I am getting thicker so I am very happy about that. Some credit is due to you as well though Mike because that fst-7 recommendation really helped me out
Yea he said he is going to have surgery on the arm in that vid... he showed it up close and there was a giant indition that looked like a tear just a different spot that some others i've seen.. hope the best for him prob my fav pro.
That aside i've never been sold on the 4 or 5 meals a day Don would tell me no way lol not knocking Layne. If i miss a meal i will drop weight... i mean.. how big are the 5 meals?
And i'm glad the suggestion helped bro! Keep killin the back and i'm sure it'll come up
The diet is interesting. Seems like you're pounding a ton of protein when you are eating so i could see it working just as well for ya.. I hear you on the big cheats.. i gained 13 pounds on thanksgiving day lol my wife cooked a huuuuge meal and it was just the two of us so i "had" to eat it all LOLFrom a physique stand point Jay is definitely not my favorite but as a whole he is my favorite. I relate the most to him and his story. The tear is definitely legit despite what some were saying a couple months back. Glad he is taking that surgery seriously though!
I think the 4-5 meals a day thing is VERY person-to-person. Some people would lose weight so fast doing that it isn't even funny. My genetics and my build I really never have a hard time putting on weight or maintaining weight. For instance I am growing right now off of 3000-3300 calories. For most guys that is like the last couple weeks of show prep haha. I think it really just depends on the person...here is my current diet (changes like every week haha)
Breakfast: 2 scoops of myofusion and 1 apple
Lunch: 12oz of lean ground beef, 1 cup (cooked) of rice and a big salad
Mid-Afternoon: 12oz of chicken and 8-10oz of sweet potato
Pre-workout: 4 whole eggs, 1 cup of cottage cheese with 1 scoop of myofusion and 2 tablespoons of peanut butter mixed into it
Post-workout (before bed for me): 8oz of lean ground beef, 1 scoop of myofusion, 1 cup of rice and a big salad
I do 2 BIG cheat meals on the weekend....like seriously big cheat meals. Other week I took down 3lbs of chili over pasta and like 4 peanut butter brownies with ice cream on top. I take these cheat meals after I train legs and my second back workout
It is according to my calorie counter 360g of protein a day. Which is actually less than what I was doing a couple of weeks ago. So it is less protein, carbs and fats I am doing now and still holding weight. Total calories Is 3200-3400 a day. It must just be genetics for me. I do love my cheat meals though! After thanksgiving I weighed in at 247lbs!! I definitely had some water to rid myself of hahaha.The diet is interesting. Seems like you're pounding a ton of protein when you are eating so i could see it working just as well for ya.. I hear you on the big cheats.. i gained 13 pounds on thanksgiving day lol my wife cooked a huuuuge meal and it was just the two of us so i "had" to eat it all LOL
LOL people don't realize how insane the water gain can be if you do not eat bad like that on a regular basisIt is according to my calorie counter 360g of protein a day. Which is actually less than what I was doing a couple of weeks ago. So it is less protein, carbs and fats I am doing now and still holding weight. Total calories Is 3200-3400 a day. It must just be genetics for me. I do love my cheat meals though! After thanksgiving I weighed in at 247lbs!! I definitely had some water to rid myself of hahaha.
LOL people don't realize how insane the water gain can be if you do not eat bad like that on a regular basis
I am glad you noticed that. I don't life "heavy" according to the "bro's" in the gym...but they rest for 3-5 minutes between sets and I literally rest 30-60 seconds. I finish my set put the weight on stretch then hit the next set. I bang out sometimes 30 sets in 45-55 minutes.Nice chest session bro! The weights are actually really heavy when u think about how fast you're moving
Should have been tough cause that's heavy as sh*t man w/ so many reps... also really jel about the plate loaded side raise i want to try lolI did shoulders/traps last night and it felt really good
Seated DB Side Raises - 20's for 20 reps, 25's for 15 reps, 30's for 12 reps, 35's for 12 reps, 40's for 12 reps
Hammer Strength Shoulder Press - I did this DC style. Warm-up sets to 3 plates per side (270lbs) then I did 1 set all out for 20 reps using 270lbs. This was tough!
High Row with Rope for Rear Delts - worked up to the whole stack for 12 reps. Then on that set I did a drop set all the way down
Side Raise plate loaded Machine - 50lbs for 3 quick pump sets of 20-25 reps
Front Raises with DB's - 15's for 15 reps, 20's for 15 reps, 25's for 12 reps, 30's for 12 reps then grabbed the 15's and rocked out another 20 reps
DB Shrugs - 55lbs for 12 reps, 75lbs for 12 reps, 95lbs for 12 reps, 105lbs for 12 reps then I did a drop set alllllll the way back down
In hindsight this was a ton of volume! I felt good though and my weight is still hovering around 232-234lbs first thing in the morning on an empty stomach. I am craving a cheat meal! My legs are still kind of sore but I am going to do them tonight
It was cool! I had never gotten to use one before...the gym I train at is shutting down so I am using a new Lifestyle's (it is actually the one Jason Huh trains at so now I get to see him everyday) and it was right there next to the hammer press. It was awesome for a change of paceShould have been tough cause that's heavy as sh*t man w/ so many reps... also really jel about the plate loaded side raise i want to try lol
that leg session was a painful one! Almost threw up for sure. My wife didn't do the leg press the way I did so she was fine haha but man after that leg press lunges were rough. Jason lives right here in Sarasota and he is HUGE! It is motivating and at the same time unmotivating haha. You see him and you're like damn I wanna be at that point but then you also kind of feel like it will never happen. Dude is a genetic freak. The lifestyles here are good! They definitely are all about bodybuilders and powerlifters because of Jason being there I think. He is probably pulling a ton of people into that gym.That was a crazy leg session man.. it hurt me kinda lol. I like that you and your wife were seeing who would collapse first that's awesome! I didn't know Jasen Huh lived in Fl man, he a big a** dude. It'll keep you wanted to be bigger and bigger. Lifestyle tends to have nice gyms. The one in my home town is really nice. They seem to support training hard at that location, hope it's that way at yours... seems to be tho with that leg session lol
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