DW 12 weeks to Wheeling, WV mens physique

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    DW 12 weeks to Wheeling, WV mens physique


    Hey guys and gals, figured I'd shift gears and go with a new log for a new show. I'm currently "lean bulking" for the next 4 weeks or so (staying within a few % of stage bf) before I begin a full 8 week prep (unless my coach wants more/less)

    Meeting with an IFBB pro next week, we spoke after my show about joining his team which has turned a few people pro....2 in men's physique I believe. That'll make the last weeks more "top secret" but I can still share mood/workouts/pictures.

    Thanks for joining and ill probably post some pics Saturday morning on my 1 week progress.

    I've been doing my best to reverse diet but I have binged, last night was pretty bad but I won't let it happen again. Just need to stay focused.

    Macros are about like so
    Protein: 350
    Carbs: 150
    Fat: 50

    Just south of 2500 cals, I was between 2-2200 the last weeks of my show. I know it's much different set up than the past. I'm trying to manipulate carbs to grow with GDA's and keeping them pre/intra/post. Ill add 50gr/week until 8 weeks out then go into prep mode

    Right now I'm about 35pre/25intra/100 ish post (don't measure sauce lol)

    Pre/intra will bump by 25 ecach next week then i shall re evaluate. Ill also be back to 45min AM cardio 5 days a week to help keep gains lean
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    Subbed brah -but just for nudes really
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    Quote Originally Posted by Danb2285 View Post
    Subbed brah -but just for nudes really
    Never fails ^^^

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    Shoulders with the GF tonight. She's a good workout partner actually


    Reverse Pec Dec 2 sec squeeze
    90x30
    90x30
    90x27
    -drop
    50x15

    Heavy DB swings
    40x30
    40x30
    40x30

    6-ways
    10x12
    10x11
    10x10

    Seated side laterals FST-7
    7 sets @ 20lbs 10-12 reps
    -30sec rest

    I had to drink my water like an infant, 2 hands.

    My stomach is still watery AF! I have abs but I'm super smooth, idk what's going on here. Very irritating.
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    In.

    Quote Originally Posted by Distilled Water View Post
    Shoulders with the GF tonight. She's a good workout partner actually


    Reverse Pec Dec 2 sec squeeze
    90x30
    90x30
    90x27
    -drop
    50x15

    Heavy DB swings
    40x30
    40x30
    40x30

    6-ways
    10x12
    10x11
    10x10

    Seated side laterals FST-7
    7 sets @ 20lbs 10-12 reps
    -30sec rest

    I had to drink my water like an infant, 2 hands.

    My stomach is still watery AF! I have abs but I'm super smooth, idk what's going on here. Very irritating.
    Lol'd at drinking water like an infant. You're not the only one. At this point I'm only up a few lb. but look like trash lol. Who is your coach?
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    Quote Originally Posted by classic34 View Post
    In.

    Lol'd at drinking water like an infant. You're not the only one. At this point I'm only up a few lb. but look like trash lol. Who is your coach?
    Right now? I am and have been my own coach lol

    Idk how much I'm really up, probably 8-10. Scale said 196 but that was training at night fully clothed.
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    Quote Originally Posted by Distilled Water View Post
    Right now? I am and have been my own coach lol

    Idk how much I'm really up, probably 8-10. Scale said 196 but that was training at night fully clothed.
    No, I mean the one you were talking about hiring. This part:

    "Meeting with an IFBB pro next week, we spoke after my show about joining his team which has turned a few people pro....2 in men's physique I believe. That'll make the last weeks more "top secret" but I can still share mood/workouts/pictures."
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    Solid workout today. Wanted to do abs but completely forgot, was dreading 15min HIIT too much I guess

    I don't know remember weights for arms, I need to set something up in stone and follow it. 9 sets for each is what I did today with but outs for outter biceps/brachi (what's lagging)
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    Sick shoulder workout today!

    Standing side laterals with squeeze
    35x12
    40x12
    45x10

    Over and backs
    95x12
    95x12
    95x12

    Heavy swings
    40x25
    40x25
    40x25
    -drop
    20x12 full range

    Hammer strength behind the head press
    225x20
    225x20
    225x19

    Had to grind out those hammer presses. Did the @mattys4 ab workout and 30min LISS cardio post workout (trained fasted)

    Ill be hitting chest and tris fasted tomorrow too and finally meeting with the pro!

    Picked up some new Shox today too. Hard to bit the bullet for $120 then I reminded myself I haven't bought workout shoes in over a year and they were mesh zig teks that ripped. Last pair of Shox I had lasted 2 years so I justified it ;-)
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    Hitting chest after shoulders is a terrible idea. Never doing it again, had a sick pump and was super full looking but just didn't feel solid. My shoulders are actually sore AF.

    On a bright note, after the meeting, ill be joining the team I spoke about earlier. I start everything Wednesday, really excited about what this means for my future in the fitness world.
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    That sucks dude about the shoulders. I actually dont mind chest/shoulders together. If im going to do it though it takes me forever to figure out what order to do stuff in. What team are you joining? Local?
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    Quote Originally Posted by Distilled Water View Post
    Hitting chest after shoulders is a terrible idea. Never doing it again, had a sick pump and was super full looking but just didn't feel solid. My shoulders are actually sore AF.

    On a bright note, after the meeting, ill be joining the team I spoke about earlier. I start everything Wednesday, really excited about what this means for my future in the fitness world.
    Yeah, that chest workout was not happening lol.

    Good news! I'll be interested to see what happens with that as far as diet and training changes and appearance from show to show go.
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    Im in! I hope you dont mind me sitting in on this and possibly copying the style the pro lays out for you for my show next year...
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    Off day yesterday and god bless. I was super sore, my back mostly which I trained Tuesday.

    Still a little sore today, not real sure why? Cals have been on point, carbs are up a little and I've been sleeping at least 7hrs.

    Pump'd to hit shoulders tonight!
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    Quote Originally Posted by Distilled Water View Post
    Off day yesterday and god bless. I was super sore, my back mostly which I trained Tuesday.

    Still a little sore today, not real sure why? Cals have been on point, carbs are up a little and I've been sleeping at least 7hrs.

    Pump'd to hit shoulders tonight!
    Maybe the increased fullness from the carbs is allowing you to stress the muscles more effectively. That's what always happens to me.
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    Full and vascular today, woke up pretty dry and a little flat as carbs were a little lower yesterday so I added a few today. Bellys pretty full and bloated right but my waist is still under 32" and hovers near 30" when I wake up lol.

    I think my shoulders are noticeably fuller, rounder and bigger in the 2 weeks of higher carbs and the FST-7 method twice a week. Need to snap some pics!
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    Forgot to mention, I start my new diet and training today. Kind of in recomp mode, more carbs focused around my 2 shoulder days but overall, still a lower carb diet. I'm back on am cardio and my training volume has been up'd significantly. No more shakes and a lot of meat/chicken on the menu!
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    Quote Originally Posted by Distilled Water View Post
    Forgot to mention, I start my new diet and training today. Kind of in recomp mode, more carbs focused around my 2 shoulder days but overall, still a lower carb diet. I'm back on am cardio and my training volume has been up'd significantly. No more shakes and a lot of meat/chicken on the menu!
    Woo sounds good man!
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    How long do you think you'll go with the recomp/super lean bulk thing before tightening things back up for the next show?
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    Quote Originally Posted by classic34 View Post
    How long do you think you'll go with the recomp/super lean bulk thing before tightening things back up for the next show?
    Not really sure, we have twice a week meetings and we'll make adjustments every 5-7days. I'd imagine I'll be doing this until about the 6 week out mark.
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    Metabolic Powder came today!!!!! Some other goodies too, putting it to the test for my cheat meals, along with Recompadrol.

    Sh!t just got reeeeeaaaaalllllll
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    Quote Originally Posted by Distilled Water View Post
    Metabolic Powder came today!!!!! Some other goodies too, putting it to the test for my cheat meals, along with Recompadrol.

    Sh!t just got reeeeeaaaaalllllll
    Your bout to get big and lean bro. You'll see the power of all I sent you in full force by beginning of next week in terms of hardness
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    Quote Originally Posted by Distilled Water View Post
    Metabolic Powder came today!!!!! Some other goodies too, putting it to the test for my cheat meals, along with Recompadrol.

    Sh!t just got reeeeeaaaaalllllll
    Enjoy the MP bro my wife and I love it. Just picked up a few more tubs actually.

    Quote Originally Posted by EBF Inc View Post

    Your bout to get big and lean bro. You'll see the power of all I sent you in full force by beginning of next week in terms of hardness
    Awesome!!! I'm jealous though ;-)
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    Quote Originally Posted by bean5er View Post

    Enjoy the MP bro my wife and I love it. Just picked up a few more tubs actually.

    Awesome!!! I'm jealous though ;-)
    All you gotta do Is ask sometimes. He got the remainder of most of my raws
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    Quote Originally Posted by EBF Inc View Post
    All you gotta do Is ask sometimes. He got the remainder of most of my raws
    The generosity is awesome!
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    Quote Originally Posted by 3clipseGT View Post

    The generosity is awesome!
    Absolutely! EBF's help has helped take my physique to a whole new level. When I turn pro, it will not be forgotten.
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    Quote Originally Posted by Distilled Water View Post

    Absolutely! EBF's help has helped take my physique to a whole new level. When I turn pro, it will not be forgotten.
    Always happy to help my man

    Here's a small study on an ingredient


    BACKGROUND AND PURPOSE
    Galegine and guanidine, originally isolated from Galega officinalis, led to the development of the biguanides. The weight-reducing effects of galegine have not previously been studied and the present investigation was undertaken to determine its mechanism(s) of action.
    EXPERIMENTAL APPROACH
    Body weight and food intake were examined in mice. Glucose uptake and acetyl-CoA carboxylase activity were studied in 3T3-L1 adipocytes and L6 myotubes and AMP activated protein kinase (AMPK) activity was examined in cell lines. The gene expression of some enzymes involved in fat metabolism was examined in 3T3-L1 adipocytes.
    KEY RESULTS
    Galegine administered in the diet reduced body weight in mice. Pair-feeding indicated that at least part of this effect was independent of reduced food intake. In 3T3-L1 adipocytes and L6 myotubes, galegine (50 microM-3 mM) stimulated glucose uptake. Galegine (1-300 microM) also reduced isoprenaline-mediated lipolysis in 3T3-L1 adipocytes and inhibited acetyl-CoA carboxylase activity in 3T3-L1 adipocytes and L6 myotubes. Galegine (500 microM) down-regulated genes concerned with fatty acid synthesis, including fatty acid synthase and its upstream regulator SREBP. Galegine (10 microM and above) produced a concentration-dependent activation of AMP activated protein kinase (AMPK) in H4IIE rat hepatoma, HEK293 human kidney cells, 3T3-L1 adipocytes and L6 myotubes.
    CONCLUSIONS AND IMPLICATIONS
    Activation of AMPK can explain many of the effects of galegine, including enhanced glucose uptake and inhibition of acetyl-CoA carboxylase. Inhibition of acetyl-CoA carboxylase both inhibits fatty acid synthesis and stimulates fatty acid oxidation, and this may to contribute to the in vivo effect of galegine on body weight.
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    Quote Originally Posted by Distilled Water View Post
    Absolutely! EBF's help has helped take my physique to a whole new level. When I turn pro, it will not be forgotten.
    Its always nice to get that help especially in our world today when money doesnt go very far.
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    I'm about to cook my dreaded salmon. Bought those cedar planks, maple flavor and some applewood dry rub. Even went buck wild and bought fresh Atlantic salmon. I figure if I can't make this taste good, I quit and ill buy the 5/lb frozen bags and hate life haha.
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    Quote Originally Posted by Distilled Water View Post
    I'm about to cook my dreaded salmon. Bought those cedar planks, maple flavor and some applewood dry rub. Even went buck wild and bought fresh Atlantic salmon. I figure if I can't make this taste good, I quit and ill buy the 5/lb frozen bags and hate life haha.
    If you wrap the salmon in tin foil then cook it in what ever seasoning you choose it will cook and taste so much better.
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    Quote Originally Posted by Distilled Water View Post
    I'm about to cook my dreaded salmon. Bought those cedar planks, maple flavor and some applewood dry rub. Even went buck wild and bought fresh Atlantic salmon. I figure if I can't make this taste good, I quit and ill buy the 5/lb frozen bags and hate life haha.
    That actually sounds kick ass..
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    Quote Originally Posted by EBF Inc View Post

    All you gotta do Is ask sometimes. He got the remainder of most of my raws
    I hate asking lol

    Quote Originally Posted by 3clipseGT View Post

    The generosity is awesome!
    Indeed it is! On top of quality products the guy is very generous.
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    Quote Originally Posted by bean5er View Post

    I hate asking lol

    Indeed it is! On top of quality products the guy is very generous.
    Thanks man.

    Don't be afraid to ask if I can't do something ill let you know lol
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    Solid workouts, this added volume has some gigantic pumps. Great thing is I haven't started my versa/Jack3d AF stack yet! Should be great once it gets here.

    Woke up a little watery this morning. Sushi tends to make me hold water for an extra day or 5 haha.

    The salmon is out of this world, I never thought I'd look forward to eating it but I am.
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    Quote Originally Posted by Distilled Water View Post
    Solid workouts, this added volume has some gigantic pumps. Great thing is I haven't started my versa/Jack3d AF stack yet! Should be great once it gets here.

    Woke up a little watery this morning. Sushi tends to make me hold water for an extra day or 5 haha.

    The salmon is out of this world, I never thought I'd look forward to eating it but I am.
    Nice work man. Keep killin it
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