It's fuggin here now old fuggers contest prep Extravaganza!!!!!!!
- 03-25-2013, 03:01 PM
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
- 03-25-2013, 03:05 PM
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.Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
Use Kleen10 for a 10% discount
03-25-2013, 03:18 PM
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.
03-25-2013, 03:20 PM
03-25-2013, 03:30 PM
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)
03-25-2013, 03:42 PM
03-25-2013, 03:58 PM
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
03-25-2013, 04:18 PM
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.
03-25-2013, 04:21 PM
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.
03-25-2013, 04:29 PM
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
03-25-2013, 04:41 PM
03-25-2013, 04:45 PM
Meal 1 (Around noon) Pc President's Choice - Solid White Tuna - Albacore - Low Sodium - In Water, 3 can, drained 420 6 96 300 Homemade Salad - Greens, Cucumbers, Peppers, etc, 4 cups 200 10 President's Choice - Basmati Rice, Cooked, 1 cup 200 45 4 Grapefruit - Grapefruit - Large (4.5" Diameter) , 1 fruit 106 27 2 23 Kirkland - Costco - Smoked Black Forest Ham, 3 slices (57 g) 100 3 3 14 360 2 1,026 85 9 116 660 25 Meal 2 (Between 5 and 7 pm) Naturegg/Simply Egg Whites - All Whites 100% Liquid Egg Whites, 1 container (504 gs ea.) 240 56 800 Simple Choice Naturals - Carved Turkey Breast, 1.5 container (21 slices ea.) 630 11 11 147 2,048 Grapefruit - Grapefruit - Large (4.5" Diameter) , 1 fruit 106 27 2 23 All Recipes - Spicy Baked Sweet Potato Fries, 1 potato 169 29 5 2 399 1,145 67 16 207 3,247 23 Totals 2,171 152 25 323 3,907 48
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.
03-25-2013, 04:49 PM
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
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
03-25-2013, 04:56 PM
03-25-2013, 05:11 PM
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
03-25-2013, 05:27 PM
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.
Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
Use Kleen10 for a 10% discount
03-25-2013, 05:40 PM
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.
03-25-2013, 09:41 PM
03-25-2013, 11:34 PM
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.
03-26-2013, 12:20 AM
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
03-26-2013, 01:22 AM
Yes this needs to be said. Please don't take our criticism as trash talk. You are doing great work Doug and its not like you're a newbie at this, so... Keep up the good work!
03-26-2013, 01:35 AM
03-26-2013, 03:31 AM
03-26-2013, 09:01 AM
Did some vids last night, in some respects better than I though, my back can't be touched but I do find I am pinching too far back, lots of issues with the front relaxed pose and front lat and I have made good strides with my side poses. I watched the video Steve gave me. I have it on my media center now. We are all watching it and we go over my vids and we will talk about the mistakes. This is a real team effort. I have to train their eyes though. When I make my improvements I will start getting some feedback from others. I just want to get it into a place where I am more satisfied. Hek I am not even really in posing shape yet. It's a fug of a workout.
03-26-2013, 09:07 AM
All good advice guys all adjustments are made, vids are being taken and watched. Diet is stellar ... mood is in nasty kickass mode ... check!!!
Let this be a lesson to everybody without humility threre is no way to learn. When I share what I am doing it's for somebody to come up and tell me what I am doing wrong. LG should have probably ended a week ago. That's ok I will be caught up by this weekend.
03-26-2013, 10:34 AM
yes, it isHek I am not even really in posing shape yet. It's a fug of a workout.
the downfall of many a competitor, not just proper technique, but the conditioned ability to hold those poses for long, extended timeframes..there is nothing easy, about posing
03-26-2013, 10:37 AM
Good Doug. I knew you were a humble guy, as am I, this group of guys is a great group to learn from.
I along with snags, am still assuming you mean your fats go up when carbs go down ? I would keep them the same no matter where carbs are and when carbs go down make up the diff in protein NOT fat.
03-26-2013, 10:42 AM
03-26-2013, 10:45 AM
03-26-2013, 10:51 AM
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