The old fuggers at it again!!!!! Musclemania Canada!!!

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    The old fuggers at it again!!!!! Musclemania Canada!!!


    I'll add details later some before pics to start....

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    In on this killa
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    in for old fugger support

    and your hair grows back mighty fast fyi
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    Will be following this one closely!
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    Yah will do some manscaping soon
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    I'm In old fugg!
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    Ok folks thanks for joining ...

    So Lets start with supps....

    Right now I am cycling DMZ 45 mg ed and 4 1-alpha ed 550 will replace the DMZ in a few weeks and I will finish off with Epi-v and Ostanish....
    I will be on 8 Max pump ed for the next few weeeks thien cycle off for 4 weeks and back on for the last 8 weeks
    Crea-Trona 6 grasms a day eventually down to 3 about 8 to 10 weeks out
    BCAA/SAA right trhrough of course some intra right now and will be some pre down the road...
    PX 500 will start about 8 weeks out for energy and fat burn.
    Ignite 2 till I get my hands on some Stimul8 likely
    Taking Achilles for my joints 4 ed
    Hoping to incorporate the new multi we are coming out with soon as I get it.

    Training ... I just got off 6 weeks of FST-7 where I was in the gym hammering 5 times a week at pretty signifcant volume. I have been targeting my chest and I know there have been improvments and wiidth is another area I have been working on and I can see that in the pics.

    Pics gave me no surprises I know I was kind of soft and watery, spent a lot of time in the bathroom yesterday ... The diet changes will clean that up pretty quick.

    Speaking of diet lets lay that out, I started at 3200 calse iwth the carb cycle going 250/200/150/300/150 but found that I was gaining a bit too fast and looking at my pics I think I need to recomp more than gain. So down to 300 and the carbs will be recuced to more like 225/175/125/275/125 maybe a tad higher. I willl be adjusting this as I go. I think the change is having the desired effect so far.
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    Meal 1 Calories Carbs Fat Protein Sodium Sugar
    Grapefruit - Grapefruit - Large (4.5" Diameter) , 1 fruit 106 27 0 2 0 23
    Naturegg - Egg Whites, 1 container (2 cup (63g) ea.) 240 0 0 56 800 0
    Robin Hood Minute Oats - Oatmeal , 1 cup 330 60 6 15 9 0

    Meal 2
    No Name Superstore - Chunk Light Tuna In Water, 1 can 120 0 0 30 380 0
    Generic - Parboiled Long Grain Rice Cooked, 1 cup cooked 170 37 2 1 0 13
    Living Intentions - Gone Nuts! Lemon Pepper Cajun Almonds, 1.5 oz (28g) 213 12 17 8 432 3

    Meal 3
    No Name (Superstore) - Chunk Light Tuna Packed In Water, 120 g 120 0 0 30 380 0
    Homemade Salad - Greens, Cucumbers, Peppers, etc, 4 cups 200 10 0 0 0 0
    Strawberries - Raw, 2 cup, halves 97 23 1 2 3 14

    Meal 4
    No Name (Superstore) - Chunk Light Tuna Packed In Water, 170 g 120 0 0 30 380 0
    Generic - Parboiled Long Grain Rice Cooked, 1 cup cooked 170 37 2 1 0 13
    Living Intentions - Gone Nuts! Lemon Pepper Cajun Almonds, 1.5 oz (28g) 213 12 17 8 432 3

    Meal 5
    Fresh - Turkey Breast-Cooked, Boneless,Skinless, 6 oz 240 0 2 52 0 0
    Homemade - Spicy Baked Sweet Potato Fries, 2 cups 169 29 5 2 399 0

    Meal 6
    Homemade - Spicy Baked Sweet Potato Fries, 2 cups 169 29 5 2 399 0
    Fresh - Turkey Breast-Cooked, Boneless,Skinless, 6 oz 240 0 2 52 0 0

    Totals 2,917 276 59 291 Carbs Fat Protein
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    Oh forgot to mention the rest of my training plan... I will go back to 3 times a week full body but with a tad extra volume. I will throw in a 4th day where I will do extra on problem area's. Chest and back width from rhe front.

    After 5 weeks I will go back to FST-7 and then finish with 5 weeks of my regular muscle saturation work. So that rounds out the 15 weeks. Some things may change but that's the basic plan.

    No extra cardio planned but I will continue to walk about 50-60 K a week. Near the end I will encorporate stationary bike sprints to help shred my legs....
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    Here we go again. Looks like we both need to find the razor...
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    overall meal layout doesn't look too bad..glad to see we are not incorporating IF
    that is a LOT of tuna daily tho..

    on the Max Pump: I have done 8 caps daily as well, but honestly see no need to go to that level
    4 caps should suffice just fine

    same on creaTrona - I know you've done 6g for awhile, I've just never mentioned that I think that is overkill

    oh and btw - the new multi IS out now

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    Yah I wasn't sure about the amount of Crea-Trona and max-pump whether there was a additional benefit I am going to take the Crea-trona down to 4 grams ed. I still want to play with the Max Pump a little. Maybe 4 on non-workout days and more on workout days.

    Yesterday was the first day of full body with the extra set... went off very well but the weight is quite light at first so we shall see. I was really feeling Sundays back routine. I hammered the fug out of it.
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    Don't know what to do about the tuna really no real cheap convenient alternative, I am eating a lot of egg whites too. I am starting to use powders once a day to try not to have to eat so much of that. I can get tuna for a dollar a can. If there is leftover chicken or turkey the tuna gets a break, like today only 1 can.
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    Oh Whoo hoo!! on the multi being out, I guess I should be expecting some...
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    Try the can chicken. High in sodium but shouldn't be a big deal right now. I found some salmon in a can that is really good too, it is premium with chunks from filets. Just a thought...
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    Quote Originally Posted by turff49 View Post
    Try the can chicken. High in sodium but shouldn't be a big deal right now. I found some salmon in a can that is really good too, it is premium with chunks from filets. Just a thought...
    I cringe at canned salmon, canned chicken isn't that pretty high in fat. I can't remember. Price is another factor.
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    The chicken has 1.5g of fat per serving and 12g of protein.
    The Salmon is Atlantic farm raised boneless, skinless filet portions in water. Mix it with something, I use a mustard and a little egg. Has 4g of fat and 12g of protein per serving. Brand is Daily Chef.
    Neither have any carbs.
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    Quote Originally Posted by turff49 View Post
    The chicken has 1.5g of fat per serving and 12g of protein.
    The Salmon is Atlantic farm raised boneless, skinless filet portions in water. Mix it with something, I use a mustard and a little egg. Has 4g of fat and 12g of protein per serving. Brand is Daily Chef.
    Neither have any carbs.
    Yah will browse the grocery store...
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    Quote Originally Posted by DreamWeaver View Post
    Price is another factor.
    well..
    keep in mind, so is poisoning from high mercury levels
    that much tuna daily, every day of the week..you are exposing yourself to a ginormous amount

    guess it WILL help save $ tho -- can't spend money if you are dead
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    Quote Originally Posted by snagencyV2.0 View Post
    well..
    keep in mind, so is poisoning from high mercury levels
    that much tuna daily, every day of the week..you are exposing yourself to a ginormous amount

    guess it WILL help save $ tho -- can't spend money if you are dead
    From what I read the more expensive tuna is actually the more contaminated. I shoudl research it more though.
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    lol well albacore has been shown to have slightly higher levels than chunk light - so what?
    they all have mercury, and ANY kind of canned tuna you are exposing yourself to it, period
    you can do what you wish, you're a big boy now
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    Quote Originally Posted by snagencyV2.0 View Post
    lol well albacore has been shown to have slightly higher levels than chunk light - so what?
    they all have mercury, and ANY kind of canned tuna you are exposing yourself to it, period
    you can do what you wish, you're a big boy now
    Actually 3 times more mercury, this from several sources, skipjack or Tongol is much safer.... still 3 cans ed might be exessive but I only do it during prep... might have to do some thinking I guess.
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    If I may and I do know you won two divisions in your last show but to help round out your physique I would work on your medial delts a little. I am not saying anything negative just that if they were bigger it would improve your overall look. If you are doing a weak point day I would add some extra side raises or wide grip uprights if your shoulders are not bothered by them.

    Looks like we are pretty close to being in the same condition right now.

    As far as cringing at Salmon in a can, Honey Boy Salmon in the can is the SHIZ! It is all wild caught, macros are awesome and about 80 grams of protein per can. Sure sodium is up there but if you are chewing through that many cans of tuna a day, Honey Boy Salmon is going to be like having a steak compared to the tuna. That and mercury levels are lower. The Honey Boy is full on filets skin still on and bones intact, not cheesy left overs from filets that have been cut. It is easy to remove the bones but I enjoy the crunch. Great in some rice with some cajun seasoning, or even just lemon pepper.
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    Quote Originally Posted by MrKleen73 View Post
    If I may and I do know you won two divisions in your last show but to help round out your physique I would work on your medial delts a little. I am not saying anything negative just that if they were bigger it would improve your overall look. If you are doing a weak point day I would add some extra side raises or wide grip uprights if your shoulders are not bothered by them.

    Looks like we are pretty close to being in the same condition right now.

    As far as cringing at Salmon in a can, Honey Boy Salmon in the can is the SHIZ! It is all wild caught, macros are awesome and about 80 grams of protein per can. Sure sodium is up there but if you are chewing through that many cans of tuna a day, Honey Boy Salmon is going to be like having a steak compared to the tuna. That and mercury levels are lower. The Honey Boy is full on filets skin still on and bones intact, not cheesy left overs from filets that have been cut. It is easy to remove the bones but I enjoy the crunch. Great in some rice with some cajun seasoning, or even just lemon pepper.
    Ok will try the delt exercise on Saturday.

    I don't know if we have the same sources for products but I will look. 80 grams would be good for sure.
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    Yah Chris I was just thinking we are in about the same spot conditioning wise. We have similar metabolisms and you're a week sooner than me so I will be watching. I have made a lot of diet adjustments already and conitinue to do so.
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    Quote Originally Posted by DreamWeaver View Post
    Yah Chris I was just thinking we are in about the same spot conditioning wise. We have similar metabolisms and you're a week sooner than me so I will be watching. I have made a lot of diet adjustments already and conitinue to do so.
    exciting stuff fellow freaks
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    Quote Originally Posted by edje007 View Post
    exciting stuff fellow freaks
    Yah Freaky times ahead at Finaflex. Steve is less than 9 out now I think and we are 6 and 7 weeks after that.
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    So bought canned Turkey and Canned Salmon, made the necessary adjustments in diet.

    Day 2 of Warrior with extra set added, I am pretty bushed. Weather continues to suck here rarely do we see the sun.
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    Yeah that extra set on the Warrior will do it. I add it in as a warm up on many occasions.
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    Quote Originally Posted by DreamWeaver View Post
    So bought canned Turkey and Canned Salmon, made the necessary adjustments in diet.

    Day 2 of Warrior with extra set added, I am pretty bushed. Weather continues to suck here rarely do we see the sun.
    I can send you some weekly vitamin D tabs if you need. Sorry about the sun.
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    Quote Originally Posted by MrKleen73 View Post
    Yeah that extra set on the Warrior will do it. I add it in as a warm up on many occasions.
    I do a warm up then the 2 sets then the double drop for most exercises. I did a single drop for front squats and stiff legged deads though. Was running out of gas... I do this pretty high paced and the back is feeling a bit stiff as well.

    Quote Originally Posted by iparatroop View Post
    I can send you some weekly vitamin D tabs if you need. Sorry about the sun.
    Yah it's the wierdest weather these old eyes have ever seen. Something is not right .
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    Quote Originally Posted by iparatroop View Post
    I can send you some weekly vitamin D tabs if you need. Sorry about the sun.
    you guys still got that heat wave?
    haven't kept up with that shyte down in Arizona, but last I heard they were threatening to break their own world-record of 134 degrees in places here recently..sheesh
    been pretty mild and mellow here recently, if a lil on the wet side
  

  
 

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