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

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    Quote Originally Posted by snagencyV2.0 View Post
    not preferred for your goals currently
    best would be steady diet of grapefruit, hands down
    I like grapefruit could do that easily enough.
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    Yesterday's Burnage

    Meal 1 (Around noon)
    Homemade Salad - Greens, Cucumbers, Peppers, etc, 4 cups 200 10 0 0 0 0
    Mother's - Walnuts Large Halves, 1/2 cup 160 16 36 16 4 4
    Pc President's Choice - Solid White Tuna - Albacore - Low Sodium - In Water, 2 can, drained 280 0 4 64 200 0
    640 26 40 80 204 4
    Meal 2 (Between 5 and 7 pm)
    Homemade Salad - Greens, Cucumbers, Peppers, etc, 4 cups 200 10 0 0 0 0
    Chicken Breast - Boneless, Skinless 6 oz., 2 breast 6 oz. 480 0 6 96 0 0
    Egg Large - Boiled, 6 Egg 50gm 420 3 32 38 372 3
    1,100 13 38 134 372 3
    Totals 1,740 39 78 214 576 7

    Cardiovascular Minutes Calories Burned
    Walking, 4.0 mph, very brisk pace 100 775
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    I got a bit curious about how strong I was on push press so I cranked it up a bit and fug 185 for 8 reps. Been a while since I have seen those numbers and I wasn't this light back then. I would have been around 230-240 to crank that much.

    Not all exercises saw increases this being the fnal day on this routine but I was pretty pleased.

    Weighed in at 201.5, I figured I would stay about the same once I steadied from the flu last week but still down .5 lb... I was looking really big so I was pleased actually. I knew I had lost some fat earlier in the week as I am seeing a lot of veinage in my lower abs and on my fuggin hips if you can believe it.

    Pics tomorrow...
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    Can't wait for the progress pics Doug. 201.5? Solid bro. Very solid! Keep tearing it up !

    Just to let you know, didn't get to go down the Colorado but did get some hiking in. It's weird cuz you used to be able to drive around the canyon and get to trail heads, now you have to take a shuttle to get to most places... Found out me n the wife don't need permits though cuz she's half Comanche and I can claim part Cherokee so we're covered on that end! Lol
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    Pic I did last week at posing practice, I didn't notice at first but I am looking pretty hard and striated here. Might be lower than I thought. Name:  7.jpg
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    Looking lean and mean DW. Time is ticking down to your win brother!!!
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    Quote Originally Posted by kenpoengineer View Post
    Looking lean and mean DW. Time is ticking down to your win brother!!!
    Looking pretty good right now still 7 more weeks here is today's pics some improvements...

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    Sitting pretty DW. Back is beastly
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    Some decent practice pics....

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    Lookin darn good bud!
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    Keep up the great work DW.
    http://anabolicminds.com/forum/supplement-reviews-logs/216136-finaflex-1-andro.htmlCurrent log belowhttp://anabolicminds.com/forum/redefine-nutrition/226014-getting-bigger-leaner.html#post3893348
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    Looking great old man!

    I'm an untrained eye, but it looks like you are flexing your calves on the lat spread in the gym, but forgetting to in practice.
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    Quote Originally Posted by 3clipseGT View Post
    Lookin darn good bud!
    Thanks I am pleased with my physique in general now it's just some posing quirks..

    Quote Originally Posted by PREracing25 View Post
    Keep up the great work DW.
    Will do practice again tonight...

    Quote Originally Posted by iparatroop View Post
    Looking great old man!

    I'm an untrained eye, but it looks like you are flexing your calves on the lat spread in the gym, but forgetting to in practice.
    Yah legs during practice in General that's why we take so many pics.
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    More practice pics 24th ...

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    Feeling quite a bit better this week. I started the muscle Saturation progran today was 2 Giant sets (chest and back) followed by a little back thickness work...goes like this.

    Day 1
    Chest Flat Db press drop 1
    Tempo 3-1-2 ss
    Incline fly drop 1
    Tempo 3-1-2 ss
    Decline press drop 1
    Tempo 3-1-2
    Back Extended lat Pressdown
    ss Wd Lat Pulldowns
    ss Reverse pulldowns
    ss Lat shrugs
    Seated row
    Reverse grip bo tow


    Do 3 sets of each giant set
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    in the first practice pics, you had refeed before, didn't you..
    i would advise elimination of these refeed days, probably for duration, and utilize isolated clean complex carbs meals at select timeframes

    also - i strongly advise getting away from your LG set-up att

    as for tempo: get rid of it..everything explosive, and fast
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    Quote Originally Posted by snagencyV2.0 View Post
    in the first practice pics, you had refeed before, didn't you..
    i would advise elimination of these refeed days, probably for duration, and utilize isolated clean complex carbs meals at select timeframes

    also - i strongly advise getting away from your LG set-up att

    as for tempo: get rid of it..everything explosive, and fast
    My plan is to decrease the fast periods slowly and add meals, the refeed was done on Friday but it is nowhere near as big as it was, just some extra cabs really pretty clean. I have spread my eating out quite a bit and continue to do so. I will likely start breaking fast a 10am now which is the first step. Meal 2 is not always all at once and I can continue to split that up as well.

    I am going all Grapefruit starting today for fruit.

    The Tempo thing goes away as weight get's heavier. I start out pretty light is it helps be work the muscle more. I can change it up I suppose.
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    DW - not to raise your cortisol levels or anything, but it is time to bring a sense of urgency to your protocol..
    the time for smooth transitions has passed, and you need to aggressively start focusing on the things that matter - not worrying about strength, or staying "full" while in prep
    your posing needs work - huge work, it is obvious you have not taken this seriously
    i will offer no more guidance here, as you seem to want to do things your own way - which of course is fine, and not my business..
    you have come a long way indeed - let's see how you finish up
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    Quote Originally Posted by snagencyV2.0 View Post
    DW - not to raise your cortisol levels or anything, but it is time to bring a sense of urgency to your protocol..
    the time for smooth transitions has passed, and you need to aggressively start focusing on the things that matter - not worrying about strength, or staying "full" while in prep
    your posing needs work - huge work, it is obvious you have not taken this seriously
    i will offer no more guidance here, as you seem to want to do things your own way - which of course is fine, and not my business..
    you have come a long way indeed - let's see how you finish up
    I am practicing posing every night and doing everything you say except hiring a coach cuz 1) I can't afford one and 2) can't find one in my area. Wife put me on a budget for this. That's the only thing I have not done. I take pics every time I practice and try and try and make adjusments. Posing is my chief concern but I have to try and figure it out myself or so it would stand right now. As I practice I will get better. I find that a couple poses have actually gotten worse. I have to adapt them to my body so adjustments are constant.

    I am confused though, last time it was steady as it goes and now we are change things quickly. I can right off the top of my head adapt to 5 meals a day. I was just trying to heed your advice about not changing things too quickly.

    All content changes have been made as I get the advice from you. I am confused by your reaction to tell you the truth. Yah posing is a problem but right now I can't do much about it but practice. I am not in my home town so it's hard to get the right help. I don't know anybody here with more knowledge than I already have. Hard do find someone you can trust and then there is the expense.
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    Steve here's my schedule for pratice this week.

    Sunday evening Mandatory's and routines small audience
    Monday evening Mandatory's and routines small audience
    Tuesday evening Mandatory's with wife
    Wednesday Mandatory's and routines small audience
    Thursday evening Mandatory's with wife
    Friday evening Mandatory's and routines small audience
    Saturday Mandatory's with pump up at the gym

    I am taking pics on most nights and I see where I am not hitting poses but yah I need help...might not be able to get any.

    Right now I am holding my poses for 30 seconds but working that up to 1 minute, I am aching sometimes crampng from some of the posing...

    I am doing 2 routines one I know very well but the other is new with more movement. Some progress made.

    Quarter turns are my biggest problem except for my back which always looks on. I am trying to flex legs more but so far not getting what I want I remember some foot plackement stuff that worked before so I will try and incorporate it and get better contraction. I know the legs are there but having problems making them come out.

    I am going to use the mirror tonight to try and show the people who are helping what I am looking for so they know to help guide me.
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    aye - i'm partially trying to light a fire under your a$$ my friend!

    slow & steady yes - but along with that, comes the learned judgement of when to have a refeed day, and when to put them away..there is a difference between a carb-up meal, and a refeed day..you are in no position for further refeed days
    i have no clue what you did this past week, but imo you went from being fairly on track, to a bit behind

    also - we talked about getting out of the LG protocol a long time ago; you wanted to wait until now, and still are slow-transitioning it..

    along with these changes, comes the mentality and mindset of what you are thinking about - you still are thinking strength in your training, not cuts let alone striations! again with the refeeds - it is the common mentality for guys to want to stay "full" - you feel you look better, and you feel better, but this does not further your ultimate goals in fact hinders them..

    the posing: you cannot know, what you don't know
    you can practice all day long, but if you don't understand the proper techniques, you will do nothing but practice erroneously
    the flaws you have are big - from the issue of setting your legs and base properly, on up
    you cannot correct these, unless you learn what you are doing wrong! if you cannot afford a coach, then you need to search online for a complete how-to vid that teaches the basics..they are out there, in fact couple of the pros have in-depth how-to's if you search for them..coach would be the very best way to go, but i understand budget
    i've told you before -posing correctly is hard! it is no joke

    some of these things just frustrate me, because i don't care to be repetitive
    but i also want to see you smoke this, and be your best up on stage
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    Doug, I assume you are watching the posing videos on the web, bb.com has several videos and so does Youtube. Since you don't have a coach my biggest recommendation to you would be to video your posing then watch it, just have one of the audience video it on your phone. Give yourself audible cues as to what you are doing during that part of the pose then try something different and state what you are trying in the video. This will tell you exactly what you are doing and you will able to say Hey that is the best i look right there doing that. Or whoah I thought I was doing that right but man was I off.

    If you don't have the money just video it, you can put it on youtube and we can help critique it. If you don't want the world looking at it make it private and only give access to those whom you want to see it. I may not have gotten my posing perfect doing it this way but it was the second best thing to having a coach.
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    Quote Originally Posted by snagencyV2.0 View Post
    aye - i'm partially trying to light a fire under your a$$ my friend!

    slow & steady yes - but along with that, comes the learned judgement of when to have a refeed day, and when to put them away..there is a difference between a carb-up meal, and a refeed day..you are in no position for further refeed days
    i have no clue what you did this past week, but imo you went from being fairly on track, to a bit behind

    also - we talked about getting out of the LG protocol a long time ago; you wanted to wait until now, and still are slow-transitioning it..

    along with these changes, comes the mentality and mindset of what you are thinking about - you still are thinking strength in your training, not cuts let alone striations! again with the refeeds - it is the common mentality for guys to want to stay "full" - you feel you look better, and you feel better, but this does not further your ultimate goals in fact hinders them..

    the posing: you cannot know, what you don't know
    you can practice all day long, but if you don't understand the proper techniques, you will do nothing but practice erroneously
    the flaws you have are big - from the issue of setting your legs and base properly, on up
    you cannot correct these, unless you learn what you are doing wrong! if you cannot afford a coach, then you need to search online for a complete how-to vid that teaches the basics..they are out there, in fact couple of the pros have in-depth how-to's if you search for them..coach would be the very best way to go, but i understand budget

    some of these things just frustrate me, because i don't care to be repetitive
    but i also want to see you smoke this, and be your best up on stage
    Yah I have used posing vids in the past for certain poses, I'll do my best, any you recommend would be good.

    I actually did get leaner, maybe you don't see that in the pics but I am seeing some leaning. I am going to do just the meal then and not too harsh. Actually thining of treating friday just like any other workout day but a few more carbs is all. Yah I like that and I will clean it up. I like yams Incidently I am drainig the local supply and will have to search other stores for decent yams.

    Oh remember I increased my sodium intake so that might have bearing on my pics but I have veins in my fireakin hips now, and in my lower abs.

    I have already changed a few things this week so with some of the other changes I should be solid.

    I am feeling better this week more energy that flu had me reeling a bit. I was doing my workouts but was tough to do the extras.

    My weights are low now no power movements left, all isolation the tempo can go .. I like fast I will still be doing some extra lat work and maybe some chest on the weekends. My lats were cramping for all the extra posing though so will have to play that one by ear.

    Steve I was born with a burner under my azz I just didn't know it was time to turn up the heat as I was seeing things a bit different, besides the posing we are both in agreement about that.
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    Quote Originally Posted by MrKleen73 View Post
    Doug, I assume you are watching the posing videos on the web, bb.com has several videos and so does Youtube. Since you don't have a coach my biggest recommendation to you would be to video your posing then watch it, just have one of the audience video it on your phone. Give yourself audible cues as to what you are doing during that part of the pose then try something different and state what you are trying in the video. This will tell you exactly what you are doing and you will able to say Hey that is the best i look right there doing that. Or whoah I thought I was doing that right but man was I off.

    If you don't have the money just video it, you can put it on youtube and we can help critique it. If you don't want the world looking at it make it private and only give access to those whom you want to see it. I may not have gotten my posing perfect doing it this way but it was the second best thing to having a coach.
    Yah I used to do that with my old coach.
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    yeah maybe it was just the refeed you had - pics prior to that were looking better, imo

    anyway, here's a pretty good vid (hate that i have to use that site tho LOL)

    http://www.bodybuilding.com/fun/pose.htm
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    Quote Originally Posted by snagencyV2.0 View Post
    yeah maybe it was just the refeed you had - pics prior to that were looking better, imo

    anyway, here's a pretty good vid (hate that i have to use that site tho LOL)

    http://www.bodybuilding.com/fun/pose.htm
    Thanks Steve they do have good vids though, There exercise database is damn good.

    Which pics did you think I looked worse. I see a lot of them where I look leaner but some maybe not so much maybe I want to make sure it's the refeed.
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    Quote Originally Posted by DreamWeaver View Post
    Which pics did you think I looked worse. I see a lot of them where I look leaner but some maybe not so much maybe I want to make sure it's the refeed.
    the first set of pics in the gym, looking good..
    the next set (practice pics) it looked like you had refeed prior..if you were salting everything too, this could explain the immense water i see
    next set of practice pics looked better, but imo these looked like regression/stagnancy from previous week
    i'd like to see you focus on leaning all the time going forward..shrinking the skin, tightening things up
    conditioning is going to rule the day - you're big enuff, no need to worry about muscle content
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    Quote Originally Posted by snagencyV2.0 View Post
    the first set of pics in the gym, looking good..
    the next set (practice pics) it looked like you had refeed prior..if you were salting everything too, this could explain the immense water i see
    next set of practice pics looked better, but imo these looked like regression/stagnancy from previous week
    i'd like to see you focus on leaning all the time going forward..shrinking the skin, tightening things up
    conditioning is going to rule the day - you're big enuff, no need to worry about muscle content
    The first set were the morning after my refeed and pumped up, much more muscle volume.

    The next pics were right after dinner and I had eaten a fair amount and salted my meat well.

    Again next pics right after dinner and not as much to eat but yah too close to pic time, so that's what happened . Yah the lighting is way different there too. I can only use the facility at certain times and on the weekend that is closing at 6pm so I would have been fairly bloated from big meals just prior. Makes posing difficult too. Tonight is 8 pm so that gives me some time after dinner. So it wasn't the refeed after all it was the meal right before... good eye though. That's why you have my ear boddy. I am a very humble man I know you are the man to listen to.
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    Steve it we're going to compare one week to the next just go with the gym pics (first set) as they are consistant right across the board. Always carbed the night before and pumped. That way we can always judge progress.
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    i've got my eye on your lower back..that is telltale
    let's shrink that down
    you shouldn't be "carbed up" any longer..carbs added only as needed, not on a schedule
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    Quote Originally Posted by snagencyV2.0 View Post
    i've got my eye on your lower back..that is telltale
    let's shrink that down
    you shouldn't be "carbed up" any longer..carbs added only as needed, not on a schedule
    Ok you know I"m a bit ocd so how much would be acceptable, right now I am really low on nwd's so that's no problem but on workout days I am about 170 grams, which isn't excessive. No extra carbs on friday's is that what were talking about ? So keep them under 200 then as well ?
    Mind and Muscle Board Representative I am not a physician and any advice is solely based on personal experience with various products
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    Here's today...


    These meals were and are going to be split up more I am eating 10am 12noon 2pm 6pm today so 4 meals...a pretty typical workout day with the adjustments.
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    no extra carbs on friday, that is correct
    and you don't need 170g carb every w/o day either..maybe implement a carb rotation for awhile
    175/125/75/repeat
    let's take cals down a smidge as well..level them out, more consistency
    ie, no 3000 cal day, followed by a 2100 cal day, or 1700 cals, or whatever you are doing
    more consistent and set pattern, 2500 or something, daily
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    Quote Originally Posted by snagencyV2.0 View Post
    no extra carbs on friday, that is correct
    and you don't need 170g carb every w/o day either..maybe implement a carb rotation for awhile
    175/125/75/repeat
    let's take cals down a smidge as well..level them out, more consistency
    ie, no 3000 cal day, followed by a 2100 cal day, or 1700 cals, or whatever you are doing
    more consistent and set pattern, 2500 or something, daily
    Yah ahead of you on the calorie cut will even the days out a bit too. I have some room to work with.
    Mind and Muscle Board Representative I am not a physician and any advice is solely based on personal experience with various products
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    also:

    Quote Originally Posted by DreamWeaver View Post
    These meals were and are going to be split up more I am eating 10am 12noon 2pm 6pm today so 4 meals...a pretty typical workout day with the adjustments.
    not quite what i meant..you still have the LG philosophy, trying to eat all your food in an 8hr timespan
    lose it
    think flipping it around..divide all your feedings fairly evenly over the entire time you will be awake
    so instead of 8 feeding/16 fast, you are now 16 eating/8 fast
    doesn't exactly work out this way, but you get my point
    your feeding are still spaced too close together
    the more meals you eat, the smaller you can make your carb portions per feeding as well..this will stabilize insulin levels and blood sugar
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    Okay looks like we are getting things nailed down here. Let's keep an eye on this going forward, you are close but it is full steam ahead from now until show time if you want to go in peeled. Those vids he suggested are good, this is a good DVD set here that I have. http://www.bodybuildingreviews.net/v...eLikeaPro.html that is the review for it, it is Pose Like a Pro with Rusty Jeffers. Between this one, the Perfect Posing DVD, and the posing stuff on BB.com you can find most of what you want each one has a few things in it that you can pick up on.
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    Quote Originally Posted by snagencyV2.0 View Post
    also:

    not quite what i meant..you still have the LG philosophy, trying to eat all your food in an 8hr timespan
    lose it
    think flipping it around..divide all your feedings fairly evenly over the entire time you will be awake
    so instead of 8 feeding/16 fast, you are now 16 eating/8 fast
    doesn't exactly work out this way, but you get my point
    your feeding are still spaced too close together
    the more meals you eat, the smaller you can make your carb portions per feeding as well..this will stabilize insulin levels and blood sugar
    The eating can be spaced out more I can start as early as 8:30 am as I work out am fasted and end at around 8pm cuz I am in bed by 9 so over 12 hours. Some days I can start earlier like at 7am. I did a lot of work on the diet already still need to tweek it some. Carbs 150-160 100-10 then 50-60. Protein 300-325 across the board the fat rolls with the carbs of course.

    I am glad we are taking the cals down as this style of eating may not burn the same way. I think LG may allow you to eat more. Good guess on the 2500 as that is in fact the average cals and about 250 cals a day below maintenance based on my current activity level.
    Mind and Muscle Board Representative I am not a physician and any advice is solely based on personal experience with various products
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    Quote Originally Posted by snagencyV2.0 View Post
    no extra carbs on friday, that is correct
    and you don't need 170g carb every w/o day either..maybe implement a carb rotation for awhile
    175/125/75/repeat
    let's take cals down a smidge as well..level them out, more consistency
    ie, no 3000 cal day, followed by a 2100 cal day, or 1700 cals, or whatever you are doing
    more consistent and set pattern, 2500 or something, daily
    I completely agree with this^^^. Lean gains can only get you so far. I was concerned with how you would implement it into a contest prep especially as the weeks drew closer to the show. Time for consistency and carb cycling.
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    Agree as well, I can't understand how a LG approach would work for prep. I'm not going to beat a dead horse though. You are doing great DW. I am interested in hearing snags' response to you adjusting carbs and fats. I assume you mean when carbs drop fats go up? I'm also 7 weeks out and my fats stay fairly low no matter where my carbs are. I'm not much over 50g tops.

    My only advice is to immediately ditch the LG approach and implement a carb cycle with 6 meals 2-3 hours apart or something similar.

    Aside from this you look freaking awesome DW keep at it and listen to snags and Kleen.
    Independent
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    yes fats should remain constant, make up the difference in protein
    the carb rotation you specified DW is fine, you can even roll with 150/100/50 if you wish
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