It's fuggin here now old fuggers contest prep Extravaganza!!!!!!!

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  1. Quote Originally Posted by PalmFist View Post
    Soy-nergy!



  2. Quote Originally Posted by DreamWeaver View Post
    "Let them eat cake"
    "She said, just like Marie Antoinette"
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep
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  3. Soy and soy lecithin has been proven to exhibit estrogenic properties. Read about a marine that got back from Iraq and gained a few pounds. His wife suggested switching to soy milk. He was at the doctor after 3 months complaining of sore nipples! Doctor diagnosed as mild gyno and suggested he stop all soy immediately!

    No soy or soy lecithin for me! Hard to do since it's in many foods. Look at labels and you'll see the soy lecithin.
    May I suggest using this app to track your bloodwork tests:
    myBloodTracker for IPhone and IPad
    https://appsto.re/us/vvMndb.i

  4. ahh, how did i miss this? got some catchin up to do!, DW,your lookin beast!

  5. We are gonna see how beast he is looking this week real soon too. It's picture time today!
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html
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  6. Quote Originally Posted by MrKleen73 View Post
    We are gonna see how beast he is looking this week real soon too. It's picture time today!
    Hell yeah. Update time!
    Independent Review

  7. Quote Originally Posted by snagencyV2.0 View Post
    lol all this cake talk

    OMG
    dude - break down and pick up some Silk almond, or BlueDiamond almond-coconut
    simply, to die for
    (and get rid of that silly cow milk for cryin out loud)
    Almond milk with your shakes is fuggin insane good!!!

    Quote Originally Posted by PalmFist View Post
    Said the French lady with expensive hairdos...
    Yep

    Quote Originally Posted by snagencyV2.0 View Post
    fixed
    no soy bro..oh, no soy
    YaH i am still afraid of soy..

    Quote Originally Posted by Celorza View Post
    "She said, just like Marie Antoinette"
    That's who ... although there is some speculation that she really said it.

    Quote Originally Posted by metallic1 View Post
    ahh, how did i miss this? got some catchin up to do!, DW,your lookin beast!
    Thanks take a look at this weeks updates they are goin up now....

    Quote Originally Posted by MrKleen73 View Post
    We are gonna see how beast he is looking this week real soon too. It's picture time today!
    right now in fact ...

    Quote Originally Posted by PalmFist View Post
    Hell yeah. Update time!
    indeed...
    Unremarkable is no way to go through life... Doug

  8. Alright fuggers just like I said bigger and fuggin leaner ... would I fuggin lie to you ....


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    Unremarkable is no way to go through life... Doug

  9. Quote Originally Posted by DreamWeaver View Post
    would I fuggin lie to you ....
    well if you were good at it, we wouldn't know the answer to that now would we?





    i can see some tightening up, yes
    back is looking splendid..delts defining nicely
    critique time: side poses, you are still covering up/not pushing out the far chest side
    lower LH pic, keep your from arm down farther, closer in to your body, and twist waist slight more while keeping proper form on far side of body (ie pushing chest out w/ other arm)
    front double-bi looks better, but continue to work on that vacuum pose..envision lifting your lat spread up with big breath in, as you concurrently suck in for ab vacuum
    this applies to rear double-bi shot as well, do it same way you would from the front

    keep truckin my friend!

  10. All I can say is Bravo! Bravo! Bravo! Wow
    May I suggest using this app to track your bloodwork tests:
    myBloodTracker for IPhone and IPad
    https://appsto.re/us/vvMndb.i

  11. That pose is not my side chest that's the other pose the double side chest the side chest did not turn out. I tried twisting more and that pose I do have my arm much lower.

    It's going to be work to get that vacuum. I abs are pretty fuggin thick..I will read carefully what you were saying and try to envision it.
    Unremarkable is no way to go through life... Doug

  12. Quote Originally Posted by kenpoengineer View Post
    All I can say is Bravo! Bravo! Bravo! Wow
    Thanks
    Unremarkable is no way to go through life... Doug

  13. So 12 weeks out and 205 do you think it's time to reduce cals a bit. I am on the fence as I do seem to be getting leaner. I was thinking a minor adjustment of about 1000 cals a week.
    Unremarkable is no way to go through life... Doug

  14. Doug, to practice your vacuums lie down so gravity is helping you a bit, put the same arch in your back you would have in the front relaxed or front double biceps pose. Then use the muscle control to pull your abs up into your rib cage and hold it for thirty seconds taking tiny breaths through pursed lips. Do about 3-5 of them every night after a little bit of that start doing them standing, the muscle that pulls that in is not trained often and needs to be strengthened more to be able to retract the abs while standing. Plus lying down when the body wants to let your abs go up it is easier to feel how to control that muscle.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  15. Looking good Doug, muscles are more full and you can see an improvement in definition. Lets keep this train a cruising down the track.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  16. Quote Originally Posted by MrKleen73 View Post
    Looking good Doug, muscles are more full and you can see an improvement in definition. Lets keep this train a cruising down the track.
    So your saying no adjustments needed calorie wise...?
    Unremarkable is no way to go through life... Doug

  17. Quote Originally Posted by DreamWeaver View Post
    So your saying no adjustments needed calorie wise...?
    i would say adjts are needed micronutrient-wise..it is time to nail things down

  18. Yeah maybe go a little lower on your carbs during the week but replace them with protein or fat.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  19. I'm about 200 on workout days and 100 on non-workout days.
    Unremarkable is no way to go through life... Doug

  20. holy cow man..doug - i just now happened to look at your caloric daily totals..
    WHOA! did not realize that you average ~2k-2200 cals daily (burn days down to like 1500, gorge days ~2800-2900)

    there's not much more you can do with your cals man - you are going to run into issues here, srs
    also - i did not realize you fats are so ridiculously low, some days below 25g even
    !!!
    my apologies man - because i don't rely on these fitness charts the way you do, i never really pay attention to the totals - i just mostly look at the kinds of foods overall you are eating

    quite honestly - i am shocked that you weigh as much as you do..
    really

    it would be worthwhile imo, to experiment with perhaps keto style during the week, the gorging on carbs on w/e..metabolic stalling is going to happen at some point, and the only viable alternative is to shake up the micro construction

  21. F B W B W B W
    Sat Sun Mon Tues Wed Thurs Fri
    Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Total
    Cals consumed 4116 2355 2496 1528 2439 1528 6754 21216
    Cals Burned 930 0 1050 775 1050 775 1050 5630
    Allowed
    Net -460 -555 1144 892 1201 892 0 6754
    Remaining/Deficit
    0

    This paints a better picture, I an able to do large refeeds now the 6700 cals is only what I have to play with it is the excess I have saved during the week. I can and will redeposit a lot of it during the week and that number will get smaller. I usually end up around 4000 cals on Saturday and Sunday. Bottom line is I am eating 21000 cals a week which is an average of 3000. I eat for my activity which is factored in. I have lots of room to play with.

    When you guys talked about macros I know where I can make improvements. My fat is too low on burn days. My carbs can go down a bit. Workout days are pretty good but should add more calories to average them out a bit higher. They were higher but when I started eating Turkey breast my fat content dropped. I will be eating lean ground beef on one of the days, that will pick the cals up.

    When you talk about my diet though you just have to consider average cals. I believe that's what counts in the end. Think I have proved that pretty well. I have read articles about this very thing and I put them into practice. It's what you eat over time. I do agree that I can make macro improvements though, up to now there has been no need.
    Unremarkable is no way to go through life... Doug

  22. ah i see, thanks for the clarification..that does change the outlook

    i would still advise, on top of changing the macros, that you button down daily consumption to be more level, and avoid the wide swings, during this next phase..huge shifts in eating patterns are not going to get it done, in the context of which we are speaking ie contest prep
    also, again i mention the source of the carbs when having your "refeeds" - it is time to make this complex and clean, and avoid simple sugars (no pie fillig!)

    as for "cheat days": honestly at this point, i would not even plan on them
    institute a clean plan for the foreseeable future, and when/if cheat day is something you can think about, you will know

  23. Quote Originally Posted by snagencyV2.0 View Post
    ah i see, thanks for the clarification..that does change the outlook

    i would still advise, on top of changing the macros, that you button down daily consumption to be more level, and avoid the wide swings, during this next phase..huge shifts in eating patterns are not going to get it done, in the context of which we are speaking ie contest prep
    also, again i mention the source of the carbs when having your "refeeds" - it is time to make this complex and clean, and avoid simple sugars (no pie fillig!)

    as for "cheat days": honestly at this point, i would not even plan on them
    institute a clean plan for the foreseeable future, and when/if cheat day is something you can think about, you will know
    All things I've already considered. I will definitely be changing my macros and I have already started cleaning up what I eat. Carb ups only happen every 2 weeks for pics. I did not blow up the way I wanted. Pie filling usually does it. I have done well with rice noodles in the past. The need to be a cleaner though I can see that. I can start earlier in the day and that will help. I already have a plan to even things out more.
    Unremarkable is no way to go through life... Doug

  24. I like your long term (weekly) approach to nutrition. It's also still very detail oriented and preplanned covering all macros while allowing for tweaks here and there on a daily basis that takes the whole week into consideration. The only criticism I can think of is this type of diet may not be restrictive enough when you get into your last weeks of prep where concentrating on a daily approach seems more prudent to your needs. Not to question you though as I know you have shyt pinned down and this ain't yer first rodeo.
    Independent Review

  25. Quote Originally Posted by PalmFist View Post
    I like your long term (weekly) approach to nutrition. It's also still very detail oriented and preplanned covering all macros while allowing for tweaks here and there on a daily basis that takes the whole week into consideration. The only criticism I can think of is this type of diet may not be restrictive enough when you get into your last weeks of prep where concentrating on a daily approach seems more prudent to your needs. Not to question you though as I know you have shyt pinned down and this ain't yer first rodeo.
    Somewhat yes, I could drop some serious fat with a couple small adjustments but I am going for as close to perfect as I can. I have to continue to improve it. That's the thing about getting ultra lean you have to leave room for improvement then make the improvements over time. 12 weeks out it is time to start to make content improvements. That's why I have Steve and Chris helping, nobody knows content like Steve and Chris is well read and similar body type to mine and he's familiar with this style. Steve has lots of prep dieting experience and his input one content is what intrigues me. Steve uses diet like a weapon.
    Unremarkable is no way to go through life... Doug
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