12 wk pre-contest transformation

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:biglaugh: Awsome mate! Lovin it. Look at your face bruv! faaantastic!

:dance:

Go hardcore with the carb cycles and detox now dude.

:djparty:
 
scope75 said:
John
Quick question what do you mean by detox now??
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Well if you use detox supplements it will stimulate the liver to matabolise fat and open up the fat storage containing toxins, so it may make him feel a bit ill, and cause strange sensations arround his body together with hot flushes and probably along with an irritated bowel.
 
JohnBrinks said:
Well if you use detox supplements it will stimulate the liver to matabolise fat and open up the fat storage containing toxins, so it may make him feel a bit ill, and cause strange sensations arround his body together with hot flushes and probably along with an irritated bowel.
Click to expand...

???????? SAY WHAT
 
John is right... I have been having some serious... I mean serious gas and gas related cramps! I am taking a detox product along with some digestions enzymes and pro-biotics to restore my normal flora (good bacteria for digestion). It is getting better now that it has been a few days, feeling much better and almost back to normal, but man can I ever see a difference, can't wait to post my next set of picts, taking them tomorrow as well as meeting with my trainer to get my measurements!

Manbeast, yeah, LoL, I did get a little camera happy, couldn't help myself, was just in one of those moods and was excited by my progress, even more excited with the carb-cycling though, seeing huge progress... almost morning to morning progress in the mirror if you ask me, just eager to see my measurements, kind of scared that they are happening so fast that I might be shedding some muscle with the fat, hard to tell with my lifting because with 3 days straight of no carbs, my energy is low...low...low! Strength is maintaining for now, but from the way I'm feeling, I won't be surprised if it starts to drop a little bit, but I knew somewhere along the way I would have to sacrifice a little muscle in order to get as lean as I am trying to get!

Thank you all for following along and giving me the motivation I need, these next few weeks, 19 days and counting are gonna be crazy hard!

Oh, so my next set of update picts will be tomorrow, after that I am shaving my body down again, does anyone have anything in particular you want me to hold up, a particular FinaFlex product, wanna make sure I keep proving real-time photos here! Also, I have changed what I am doing for Halloween, the make-up artist here in ATL that I use to paint me wants $500 to paint me as an AVATAR, but is only gonna charge me $250 to paint me all black with a white spider on my chest... That's right Gentlemen... I'm going as VENOM. I got the white contacts, she'll paint white all around my eyes and up into my head, which I am going to have to shave again, was hoping to avoid that, but if I'm going for it, then I'm in it to win it!!! Gonna get my nails done acrylic long, black and sharpened at the ends, and finally I'm going to put a bunch of vampire fangs on most of my front teeth to have that winning VENOM smile, the rest she will have to paint on from ear to ear!
 
Day 68: 10-08-2010

Today I worked my legs light.
Exercise 1: Hip aBduction & aDduction machines (worked straight through, no breaks between sets)
Set 1 - 290 lbs for 30 reps - aB
Set 2 - 240 lbs for 25 reps - aD
Set 3 - 290 lbs for 30 reps - aB
Set 4 - 240 lbs for 25 reps - aD
Set 5 - 290 lbs for 30 reps - aB
Set 6 - 240 lbs for 25 reps - aD
Exercise 2: Leg Curls
Set 1 - 100 lbs each leg for 15 reps
Set 2 - 110 lbs each leg for 12 reps
Set 3 - 120 lbs each leg for 10 reps
Set 4 - 130 lbs each leg for 10 reps
Exercise 3: Leg Extensions
Set 1 - 190 lbs for 15 reps (toes in)
Set 2 - 190 lbs for 15 reps (toes out)
Set 3 - 210 lbs for 12 reps (toes in)
Set 4 - 210 lbs for 12 reps (toes out)
Set 5 - 230 lbs for 10 reps (toes in)
Set 6 - 230 lbs for 10 reps (toes out)
Exercise 4: Nautilus Leg Kick Backs (glutes)
Set 1 - 190 lbs each leg for 15 reps
Set 2 - 190 lbs each leg for 15 reps
Set 3 - 190 lbs each leg for 15 reps

The workout took about 45 minutes, then I did one hour of cardio (interval training) on an elliptical machine.

Diet:
Meal 1 - 2 scoops Finaflex Whey Max with water
Meal 2 - 2 scoops Finaflex Whey Max with water (post workout)
Meal 3 - 8 oz. grilled chicken with 2 cup raw spinach
Meal 4 - 2 scoops Finaflex Whey Max with water
Meal 5 - 2 cans of light tuna in water & 1.5 cup raw brocoli
Meal 6 - 2 scoops Finaflex Whey Max with water
Meal 7 - 2 scoops Finaflex WheyMax with water (pre-sleep)
All through the day completed 2.0 gallons water
 
Day 69 & 70

Day 69: 10-09-2010

Today I worked my biceps, triceps, forearms
Exercise 1: wide grip free weight curls
Set 1 - 65 lbs for 15 reps
Set 2 - 75 lbs for 15 reps
Set 3 - 85 lbs for 12 reps
Set 4 - 95 lbs for 10 reps
Set 5 - 95 lbs for 8 reps
Exercise 2: Hammer DB curls
Set 1 - 45 lbs for 15 reps
Set 2 - 45 lbs for 12 reps
Set 3 - 35 lbs for 12 reps
Set 4 - 35 lbs for 10 reps
Exercise 3: Machine preacher curls
Set 1 - 70 lbs for 12 reps each arm
Set 2 - 80 lbs for 10 reps each arm
Set 3 - 80 lbs for 9 reps each arm
Set 4 - 70 lbs for 10 reps each arm
Exercise 4: Tricep nose breakers
Set 1 - 75 lbs for 20 reps
Set 2 - 85 lbs for 15 reps
Set 3 - 95 lbs for 12 reps
Set 4 - 115 lbs for 10 reps
Set 5 - 115 lbs for 10 reps
Set 6 - 115 lbs for 10 reps
Exercise 5: Rope & Cable tricep press downs
Set 1 - 75 lbs for 13 reps
Set 2 - 75 lbs for 10 reps
Set 3 - 65 lbs for 10 reps
Set 4 - 65 lbs for 10 reps
Exercise 6: Single arm cable tricep extensions
Set 1 - 40 lbs for 12 reps
Set 2 - 40 lbs for 12 reps
Set 3 - 40 lbs for 10 reps
Set 4 - 40 lbs for 8 reps
Exercise 7: Superset reverse grip curls with wrist curls (french curl bar for both)
Set 1 - 55 lbs for 15 reps, immediately followed by 45 lbs wrist curls for 20 reps
Set 2 - 55 lbs for 15 reps, immediately followed by 45 lbs wrist curls for 20 reps
Set 3 - 55 lbs for 12 reps, immediately followed by 45 lbs wrist curls for 15 reps
Set 4 - 45 lbs for 15 reps, immediately followed by 35 lbs wrist curls for 20 reps

The workout took about 1 hour & 10 minutes, then I did one hour of cardio (interval training) on a treadmill.

Diet:
Meal 1 - 2 scoops Finaflex Whey Max with water
Meal 2 - 2 scoops Finaflex Whey Max with water (post workout)
Meal 3 - 8 oz. grilled chicken with 2 cup raw spinach
Meal 4 - 2 scoops Finaflex Whey Max with water
Meal 5 - 2 cans of light tuna in water & 1.5 cup raw brocoli
Meal 6 - 2 scoops Finaflex Whey Max with water
Meal 7 - 2 scoops Finaflex WheyMax with water (pre-sleep)
All through the day completed 2.0 gallons water

Day 70: 10-10-2010
Rest Day (carb-day)

Diet:
Meal 1 - 2 scoops Finaflex Whey Max with water & 1 cup oatmeal
Meal 2 - 2 scoops Finaflex Whey Max with water & 1 cup oatmeal
Meal 3 - 8 oz. grilled chicken with 2 cups steamed broccoli
Meal 4 - 2 scoops Finaflex Whey Max with water
Meal 5 - 2 cans of light tuna in water & 2 cup raw spinach
Meal 6 - 2 scoops Finaflex Whey Max with water
Meal 7 - 2 scoops Finaflex WheyMax with water (pre-sleep)
All through the day completed 2.0 gallons water
 
Day 71: 10-11-2010

Today I worked my legs heavy.
Exercise 1: Hip aBduction & aDduction machines (worked straight through, no breaks between sets)
Set 1 - 250 lbs for 30 reps - aB
Set 2 - 205 lbs for 25 reps - aD
Set 3 - 250 lbs for 30 reps - aB
Set 4 - 205 lbs for 25 reps - aD
Set 5 - 250 lbs for 30 reps - aB
Set 6 - 205 lbs for 25 reps - aD
Exercise 2: Leg Press
Set 1 - 4 plates on each side for 20 reps
Set 2 - 6 plates on each side for 20 reps
Set 3 - 8 plates on each side for 15 reps
Set 4 - 10 plates on each side for 10 reps
Set 5 - 12 plates on each side for 10 reps
Set 6 - 13 plates on each side for 10 reps
Set 7 - 13 plates on each side for 10 reps
Set 8 - 10 plates on each side for 12 reps
Set 9 - 8 plates on each side for 15 reps
Exercise 3: Calf raises on hack squat machine
Set 1 - 4 plates on each side for 20 reps (toes in)
Set 2 - 4 plates on each side for 20 reps (toes out)
Set 3 - 5 plates on each side for 15 reps (toes in)
Set 4 - 5 plates on each side for 13 reps (toes out)
Set 5 - 6 plates on each side for 10 reps (toes in)
Set 6 - 6 plates on each side for 9 reps (toes out)

The workout took about 55 mins. No cardio!

Diet:
Meal 1 - 2 scoops Finaflex Whey Max with water
Meal 2 - 2 scoops Finaflex Whey Max with water (post workout)
Meal 3 - 2 cans of light tuna in water with 1 can of spinach
Meal 4 - 2 scoops Finaflex Whey Max with water
Meal 5 - 8oz. grilled chicken & 2 cups raw brocoli
Meal 6 - 2 scoops Finaflex Whey Max with water
Meal 7 - 2 scoops Finaflex WheyMax with water (pre-sleep)
All through the day completed 2.0 gallons water
 
Scotty and John what products do you guys recommend for the detox, digestive, and pro-biotics supps??
I've been running on very low carbs for the past 1.5-2 months (I'm super carb sensitive) and the last 2-3 weeks I've had crazy gas, so I think a detox is needed big time!!
 
scope75 said:
Scotty and John what products do you guys recommend for the detox, digestive, and pro-biotics supps??
I've been running on very low carbs for the past 1.5-2 months (I'm super carb sensitive) and the last 2-3 weeks I've had crazy gas, so I think a detox is needed big time!!
Click to expand...

I'm in no way claiming to be an expert here, I detox all the time and "NOW" puts out a quality product for a reasonable price as far as detoxing is concerned. Pro-biotics and digestive enzymes are new to me, I started taking them because just like you, I am very carb sensitive and without carbs and fats in my diet, I gas up big-time.

Just 2 nights ago, I switched up my 2 cans of tuna with 12 hard boiled egg whites, no yolks mixed in with my can of spinach, and OMG... My wife left and went and stayed with friend that night and threatened that if this diet "Bull-****" as she puts it doesn't end soon, she's leaving me... LOL! Obviously she is not really going to leave me, but it really was that bad, not room clearing, I'm talking entire 3 bedroom apt. clearing with no amount of spray, candles, open doors & windows helping. We are talking like one of those stink bombs you might have or a friend might have set off in high school kind of bad and like rapid firing them 1 every 5-10 mins, and not the kind of gas you can just hold in, the kind that hurt to hold in so you just let them fly!

Anyway, can't really tell you exactly how much the pro-biotics and digestive enzymes are helping (also NOW products), but the cleanse is really kicking in, I pretty much have to take a bowel movement within 1hr of every hard meal, as in non protein shake meal and I'm guessing because of that and there not being much in there to actually stink, my gas has lightened up a lot. I know it might have seemed like TMI, but that's just me, LOL, good luck with it!
 
SPONSORED... 12 week pre-contest diet, supplementation & exercise log:
Start Date: 08-02-2010
Sponsored Trial: by... Albert Scott, D.C.
Today’s Date: 10-12-2010 (End of week 10)

10th & 11th week’s weight / measurements / stats update (comparison)

10th week Stats: 11th week Stats:
Height - 74 in. Height - 74 in.
Bodyweight - 219 lbs Bodyweight - 213 lbs
Lean Body Mass - 199.0 lbs Lean Body Mass - 196.0 lbs
Fat Mass - 20.0 lbs Fat Mass - 17.0 lbs
Body Fat % - 9.2% Body Fat % - 7.8%

Measurements: (taken non-flexed) Measurements: (taken non-flexed)
Neck - 15.8 in. Neck - 15.3 in.
Shoulders - 52.8 in. Shoulders - 52.0 in.
Chest - 44.0 in. Chest - 44.0 in.
Abdomen - 37.5 in. Abdomen - 36.0 in.
Waist - 36.3 in. Waist - 35.8 in.
Hips - 43.0 in. Hips - 41.8 in.
Bicep (R) - 14.25 Bicep (R) - 14.5
Thigh (R) - 22.75 Thigh (R) - 23.00
Calfs (R) - 16.0 Calfs (R) - 16.0

OK, now we are cooking with GAS! This is what I’m talking about!!! Anyway, not completely pleased with the muscle loss, but when I spoke to my trainer (very experienced) he said that once you get to a certain point you have to sacrifice muscle in order to lose fat, but should never be more than half, as in keep it to a 1:1 ratio. I am willing to lose 1 lb of muscle for every lb of fat to achieve my goal! Let me see... I would have to lose 9, maybe 10lbs more at most, which half would be muscle and half would be fat.. I’m willing to lose 4-5 lbs of muscle from here to get in the 4% range.

What I am shooting for in my head is losing 13lbs & getting down to 202 lbs bodyweight, 193 lbs lean body mass, with 9 lbs of fat @ approx. 4.8% body fat. Not the 1:1 fat:muscle loss ratio, but I’m going to see about adding even yet another protein shake to my diet, already added a tspn of coconut oil to my pre-workout meal. Well... Wish me luck, I got 17 days left and counting!!!!

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Day 72: 10-12-2010

Today I worked my shoulder.
Exercise 1: Cable lateral delts (crossover)
Set 1 - 30 lbs for 20 reps
Set 2 - 30 lbs for 18 reps
Set 3 - 30 lbs for 15 reps
Set 4 - 30 lbs for 15 reps
Exercise 2: Cable rear delts (crossover)
Set 1 - 45 lbs for 20 reps
Set 2 - 50 lbs for 20 reps
Set 3 - 55 lbs for 20 reps
Set 4 - 55 lbs for 20 reps
Exercise 3: db shoulder presses: (1st 3 sets = warm-up)
Set 1 - 40 lbs for 20 reps
Set 2 - 50 lbs for 20 reps
Set 3 - 60 lbs for 15 reps
Set 4 - 70 lbs for 10 reps
Set 5 - 80 lbs for 10 reps
Set 6 - 80 lbs for 10 reps
Set 7 - 80 lbs for 12 reps (with spotter assistance/failure)
Exercise 4: Nautilus Shoulder press machine
Set 1 - 100 lbs for 20 reps
Set 2 - 140 lbs for 12 reps
Set 3 - 180 lbs for 8 reps, immediately followed by 120lbs for 8 reps.
Exercise 5: Superset lateral with rear deltoid flies/raises
Set 1 - 20 lbs for 20 reps lateral superset with 25 lbs for 20 reps rear
Set 2 - 25 lbs for 20 reps rear superset with 20 lbs for 16 lateral
Set 3 - 20 lbs for 17 reps lateral superset with 25 lbs for 15 rear
Set 4 - 25 lbs for 15 reps rear superset with 20 lbs for 12 lateral

The workout took about 50 mins, then I did one hour of cardio (interval training) on a cross-fit elliptical machine.

Diet:
Meal 1 - 2 scoops Finaflex Whey Max & water & 1 tspn of coconut oil
Meal 2 - 2 scoops Finaflex Whey Max & water(post-workout)
Meal 3 - 8 oz. Grilled Chicken with 2 cups green beans
Meal 4 - 2 scoops Finaflex Whey Max & water
Meal 5 - 12 egg whites, no yolks with 1 can of spniach
Meal 6 - 2 scoops Finaflex Whey Max & water
Meal 7 - 2 scoops Finaflex Whey Max with water (pre-sleep)
All through the day completed 2.0 gallons water
 
Day 73: 10-13-2010

Today I worked my back muscles & Calves.
Exercise 1: Lat pull downs (wide grip & close grip)
Set 1 - 120 lbs (wide grip) for 20 reps (warm-up)
Set 2 - 160 lbs (wide grip) for 15 reps (warm-up)
Set 3 - Bodyweight wide grip (overhand) pull-ups for 12 reps
Set 4 - Bodyweight close grip (underhand) pull-ups for 10 reps
Set 5 - 2 Bodyweight wide grip (overhand) pull-ups for 9 reps
Set 6 - Bodyweight close grip (underhand) pull-ups for 8 reps
Set 7 - 200 lbs (wide grip) for 11 reps, immediately followed by 160 lbs for 8 reps (failure)
Set 8 - 140 lbs (close grip) for 12 reps, immediately followed by 110 lbs for 7 reps (failure)
Exercise 3: T-Bar rows wide grip (plate loaded)
Set 1 - 3 plates for 12 reps
Set 2 - 3 plates for 11 reps
Set 3 - 3 plates for 10 reps
Exercise 4: Dumbbell rows
Set 1 - 100lb dumbell for 10 reps each arm
Set 2 - 110lb dumbell for 10 reps each arm
Set 3 - 115lb dumbell for 10 reps each arm
Exercise 5: Wide grip seated machine Rows
Set 1 - 140 lbs for 15 reps
Set 2 - 140 lbs for 13 reps
Set 3 - 140 lbs for 10 reps
Exercise 6: Seated Calf raises (plate loaded)
Set 1 - 3 plates for 20 reps
Set 2 - 4 plates for 15 reps
Set 3 - 5 plates for 15 reps
Set 4 - 5 plates for 12 reps
Set 5 - 5 plates for 10 reps, immediately followed by 4 plates for 8 reps, immediately followed by 3 plates for 8 reps

The workout took about 1 hour, then I did one hour of cardio (interval training) on a treadmill.

Diet:
Meal 1 - 2 scoops Finaflex Whey Max with water & 1 tspn of coconut oil
Meal 2 - 2 scoops Finaflex Whey Max with water (post workout)
Meal 3 - 8oz grilled chicken with 2 cups broccoli
Meal 4 - 2 scoops Finaflex Whey Max with water
Meal 5 - 2 cans of light tuna in water & 1.5 cup raw spinach
Meal 6 - 2 scoops Finaflex Whey Max with water
Meal 7 - 2 scoops Finaflex Whey Max with water (pre-sleep)
All through the day completed 2.0 gallons water
 
Day 74: 10-14-2010

Today I worked my chest.
Exercise 1: Incline cable Pec flys (using incline bench)
Set 1 - 30 lbs each side for 17 reps
Set 2 - 35 lbs each side for 15 reps
Set 3 - 35 lbs each side for 13 reps
Set 4 - 30 lbs each side for 15 reps
Exercise 2: Incline Nautilus Chest press
Set 1 - 100 lbs for 20 reps
Set 2 - 140 lbs for 20 reps
Set 3 - 180 lbs for 15 reps
Set 4 - 220 lbs for 11 reps
Set 5 - 240 lbs for 9 reps
Set 6 - 220 lbs for 10 reps
Set 7 - 200 lbs for 13 reps
Exercise 3: Decline Nautilus Chest press
Set 1 - 100 lbs for 15 reps
Set 2 - 120 lbs for 11 reps
Set 3 - 120 lbs for 10 reps
Set 4 - 100 lbs for 15 reps
Exercise 4: Decline cable Pec flys (standing)
Set 1 - 40 lbs each side for 20 reps
Set 2 - 45 lbs each side for 20 reps
Set 3 - 50 lbs each side for 20 reps
Set 4 - 55 lbs each side for 20 reps
Exercise 5: Incline cable pec flys (standing)
Set 1 - 30 lbs on each side for 15 reps
Set 2 - 30 lbs on each side for 15 reps
Set 3 - 30 lbs on each side for 15 reps
Set 4 - 30 lbs on each side for 15 reps

The workout took about 1 hour, then I did one hour of cardio (interval training) on a treadmill.

* Today is carb day, completing my 2nd carb-cycle *
Diet:
Meal - 1 - 2 scoops WheyMax protein powder & water & 1 cup oatmeal (pre-workout)
Meal - 2 - 2 scoops WheyMax protein powder & water (post-workout)
Meal - 3 - 2 cans light tuna in water with 1 can spinach
Meal - 4 - Oh Yeah Protein Bar
Meal - 5 - 8oz. Grilled Chicken with 2 cups of steamed broccoli
Meal - 6 - Oh Yeah Protein Bar
Meal - 7 - 2 scoops FinaFlex WheyMax protein powder & water (pre-sleep)
All through the day completed 2.0 gallons water
 
ScottyDoc said:
I'm in no way claiming to be an expert here, I detox all the time and "NOW" puts out a quality product for a reasonable price as far as detoxing is concerned. Pro-biotics and digestive enzymes are new to me, I started taking them because just like you, I am very carb sensitive and without carbs and fats in my diet, I gas up big-time.

Just 2 nights ago, I switched up my 2 cans of tuna with 12 hard boiled egg whites, no yolks mixed in with my can of spinach, and OMG... My wife left and went and stayed with friend that night and threatened that if this diet "Bull-****" as she puts it doesn't end soon, she's leaving me... LOL! Obviously she is not really going to leave me, but it really was that bad, not room clearing, I'm talking entire 3 bedroom apt. clearing with no amount of spray, candles, open doors & windows helping. We are talking like one of those stink bombs you might have or a friend might have set off in high school kind of bad and like rapid firing them 1 every 5-10 mins, and not the kind of gas you can just hold in, the kind that hurt to hold in so you just let them fly!

Anyway, can't really tell you exactly how much the pro-biotics and digestive enzymes are helping (also NOW products), but the cleanse is really kicking in, I pretty much have to take a bowel movement within 1hr of every hard meal, as in non protein shake meal and I'm guessing because of that and there not being much in there to actually stink, my gas has lightened up a lot. I know it might have seemed like TMI, but that's just me, LOL, good luck with it!
Click to expand...

Lol!!
That's the kinda gas I have too. Eggs and spinach is what really gets it kicking also.
I've been taking the digestive enzymes guess I need to pick up some pro-biotics too.
 
warsteiner said:
Awesome progress in 11 weeks!
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Thanks... I think those picts represented the end of week 10 / beginning of week 11. I only clarify because it is supposed to be a 12wk program/blog. I am going to stretch it out to 13wks, so I have 2 more weeks to go, I'm doing this for Halloween, that is my judgement day, wanna be shreddededed!!!!
 
Dude I want you to win!

scope75 said:
Scotty and John what products do you guys recommend for the detox, digestive, and pro-biotics supps??
I've been running on very low carbs for the past 1.5-2 months (I'm super carb sensitive) and the last 2-3 weeks I've had crazy gas, so I think a detox is needed big time!!
Click to expand...

A seriouse carb cycle and Detox together can make you feel like this :twak: lol. but you only did it to yourslef when you put all the fat on in the first place.

If youve got crazy gas it sounds like a light detox has already started from the low carbing. But carbohydrate is needed for fat burning so dont go too low. Have at least one cheat meal a week.

Youl need plenty of vitamin C and water as the base of a detox.

carrot juice ( save the fibre to add to lunch ).
Olive oil.
Lemon and Lime juice in the water - VitC, enzymes and liver stumulation.

Dandelion root ( or extract ) - Liver and kidneys*
Nettle root ( or extract ) - Liver and kidney (particularly kindey*)
Ginger root ( or extract )
Ruhbarb root ( or extract )
Fennel seed or root ( extract )
Echinacea ( immune boosting for ellimination )
Euculyptus ( immune boosting for ellimination )
Black wallnut hull extract

theres plenty more but these are the best natural ones it seems. Most of them come in tea form too.

For super flushing fibre:
Ispagol - aka psyllum husks, rooty veg and steamed brown rice.

chuck a table sp of Ispagol in your last couple mouth fulls of tea and throw it down in one go because it will turn to jelly in a minute. At lunch.

You can get a full spectrum digestive enzyme product in just about any health store, as far as specific detox enzymes, Im still to find out what those are and where to get some myself.

A Probiotic Acidophilus supp with pectin will do it 1 billion active cultures or more to be safe. Dont drink it with a hot drink, and take it at the end of a meal or the stomack acid might kill it.

Stay away from coffe, sugar, fat, alcohol and niccotone. 1/3 of the toxins will come out of your lungs, but not if youre clogining them up with tar or damaging them with niccotine. 1/3 comes out your rear, and the other 1/3 comes out your skin, so a regular sauna will help.
 
ScottyDoc said:
...the kind that hurt to hold in so you just let them fly!
QUOTE]

LMFAO :toofunny: dude thats hillariouse, and also terrible, your poor wife.

I know what youre saying aswell, when I went on my carb cycle and detox, all I did was flipping think about my next meal and Id have to go to the toilet! Seriousley, even if I'd just been, Id think about a good protien meal for later and my bowles would move again!
Click to expand...
 
Day 75: 10-15-2010

Today I worked my legs light.
Exercise 1: Hip aBduction & aDduction machines (worked straight through, no breaks between sets)
Set 1 - 290 lbs for 30 reps - aB
Set 2 - 240 lbs for 25 reps - aD
Set 3 - 290 lbs for 30 reps - aB
Set 4 - 240 lbs for 25 reps - aD
Set 5 - 290 lbs for 30 reps - aB
Set 6 - 240 lbs for 25 reps - aD
Exercise 2: Leg Curls
Set 1 - 100 lbs each leg for 15 reps
Set 2 - 110 lbs each leg for 12 reps
Set 3 - 120 lbs each leg for 10 reps
Set 4 - 130 lbs each leg for 10 reps
Exercise 3: Leg Extensions
Set 1 - 190 lbs for 15 reps (toes in)
Set 2 - 190 lbs for 15 reps (toes out)
Set 3 - 210 lbs for 15 reps (toes in)
Set 4 - 210 lbs for 15 reps (toes out)
Set 5 - 230 lbs for 12 reps (toes in)
Set 6 - 230 lbs for 12 reps (toes out)
Exercise 4: Nautilus Leg Kick Backs (glutes)
Set 1 - 190 lbs each leg for 15 reps
Set 2 - 190 lbs each leg for 15 reps
Set 3 - 190 lbs each leg for 15 reps

The workout took about 45 minutes, then I did one hour of cardio (interval training) on an elliptical machine.

Diet:
Meal 1 - 2 scoops Finaflex Whey Max with water
Meal 2 - 2 scoops Finaflex Whey Max with water (post workout)
Meal 3 - 8 oz. grilled chicken with 2 cup raw spinach
Meal 4 - 2 scoops Finaflex Whey Max with water
Meal 5 - 2 cans of light tuna in water & 1.5 cup raw brocoli
Meal 6 - 2 scoops Finaflex Whey Max with water
Meal 7 - 2 scoops Finaflex WheyMax with water (pre-sleep)
All through the day completed 2.0 gallons water
 
Day 76 & 77

Day 76: 10-16-2010

Today I worked my biceps, triceps, forearms
Exercise 1: Tricep nose breakers
Set 1 - 75 lbs for 20 reps
Set 2 - 85 lbs for 15 reps
Set 3 - 95 lbs for 12 reps
Set 4 - 115 lbs for 10 reps
Set 5 - 115 lbs for 10 reps
Set 6 - 115 lbs for 10 reps
Exercise 2: Rope & Cable tricep press downs
Set 1 - 75 lbs for 13 reps
Set 2 - 75 lbs for 10 reps
Set 3 - 65 lbs for 10 reps
Set 4 - 65 lbs for 10 reps
Exercise 3: Single arm cable tricep extensions
Set 1 - 40 lbs for 12 reps
Set 2 - 40 lbs for 12 reps
Set 3 - 40 lbs for 10 reps
Set 4 - 40 lbs for 8 reps
Exercise 4: wide grip free weight curls
Set 1 - 65 lbs for 15 reps
Set 2 - 75 lbs for 15 reps
Set 3 - 85 lbs for 12 reps
Set 4 - 95 lbs for 10 reps
Set 5 - 95 lbs for 8 reps
Exercise 5: Hammer DB curls
Set 1 - 45 lbs for 15 reps
Set 2 - 45 lbs for 12 reps
Set 3 - 35 lbs for 12 reps
Set 4 - 35 lbs for 10 reps
Exercise 6: Machine preacher curls
Set 1 - 70 lbs for 12 reps each arm
Set 2 - 80 lbs for 10 reps each arm
Set 3 - 80 lbs for 9 reps each arm
Set 4 - 70 lbs for 10 reps each arm
Exercise 7: Superset reverse grip curls with wrist curls (french curl bar for both)
Set 1 - 55 lbs for 15 reps, immediately followed by 45 lbs wrist curls for 20 reps
Set 2 - 55 lbs for 15 reps, immediately followed by 45 lbs wrist curls for 20 reps
Set 3 - 55 lbs for 12 reps, immediately followed by 45 lbs wrist curls for 15 reps
Set 4 - 45 lbs for 15 reps, immediately followed by 35 lbs wrist curls for 20 reps

The workout took about 1 hour & 10 minutes, then I did one hour of cardio (interval training) on a treadmill.

Diet:
Meal 1 - 2 scoops Finaflex Whey Max with water
Meal 2 - 2 scoops Finaflex Whey Max with water (post workout)
Meal 3 - 8 oz. grilled chicken with 2 cup raw spinach
Meal 4 - 2 scoops Finaflex Whey Max with water
Meal 5 - 2 cans of light tuna in water & 2 cups steamed broccoli
Meal 6 - 2 scoops Finaflex Whey Max with water
Meal 7 - 2 scoops Finaflex WheyMax with water (pre-sleep)
All through the day completed 2.0 gallons water

Day 77: 10-17-2010
Rest Day

* OK, so I discussed this with my diet-guru and he said it would not phase me in the least, that my body would plow right through it and it might even help me not lose so much mass so.......... I CHEATED MY ASS-OFF!!!

Diet:
Meal 1 - 2 scoops Finaflex Whey Max with water
Meal 2 - 2 scoops Finaflex Whey Max with water
Meal 3 - 3 slices of a LG fully loaded everything on it Mellow Mushroom Pizza
Meal 4 - 1 Mr. GoodBar (Hersheys)
Meal 5 - 1 Lg Strawberry Milkshake & fried ice cream from Frontera Mexican Restraunt
Meal 6 - 1 Bag of Red Hot Blues (spicy blue corn chips) with 1lb of shredded mozzarella cheese melted on top in layers in the oven (OH-so-good)
Meal 7 - a whole pre-made package of snickerdoodle cookies, I baked and at them all!!!!

All through the day completed 1.0 gallons water - I had full intentions of drinking all 2 gallons but with all that food, my stomach was killing me and I could not get it in, LOL!!! Look above and you can see about when I spoke with my diet-guru, once he said it wouldn’t hurt me.... it was on, LOL!
 
Day 78: 10-18-2010

Today I worked my legs heavy.
Exercise 1: Hip aBduction & aDduction machines (worked straight through, no breaks between sets)
Set 1 - 250 lbs for 30 reps - aB
Set 2 - 205 lbs for 25 reps - aD
Set 3 - 250 lbs for 30 reps - aB
Set 4 - 205 lbs for 25 reps - aD
Set 5 - 250 lbs for 30 reps - aB
Set 6 - 205 lbs for 25 reps - aD
Exercise 2: Leg Press
Set 1 - 2 plates on each side for 20 reps
Set 2 - 4 plates on each side for 20 reps
Set 3 - 6 plates on each side for 20 reps
Set 4 - 8 plates on each side for 15 reps
Set 5 - 10 plates on each side for 10 reps
Set 6 - 12 plates on each side for 10 reps
Set 7 - 13 plates on each side for 10 reps
Set 8 - 13 plates on each side for 10 reps
Set 9 - 13 plates on each side for 10 reps
Set 10 - 10 plates on each side for 10 reps
Set 11 - 10 plates on each side for 10 reps

The workout took about 45 mins. No cardio!

Diet:
Meal 1 - 2 scoops Finaflex Whey Max with water
Meal 2 - 2 scoops Finaflex Whey Max with water (post workout)
Meal 3 - 2 scoops Finaflex Whey Max with water
Meal 4 - 2 scoops Finaflex Whey Max with water
Meal 5 - 2 scoops Finaflex Whey Max with water
Meal 6 - 2 scoops Finaflex Whey Max with water
Meal 7 - 2 scoops Finaflex WheyMax with water (pre-sleep)
All through the day completed 2.0 gallons water
 
SPONSORED... 12 week pre-contest diet, supplementation & exercise log:
Start Date: 08-02-2010
Sponsored Trial: by... Albert Scott, D.C.
Today’s Date: 10-19-2010 (End of week 11)

11th & 12th week’s weight / measurements / stats update (comparison)

11th week Stats: 12th week Stats:
Height - 74 in. Height - 74 in.
Bodyweight - 213 lbs Bodyweight - 213 lbs
Lean Body Mass - 196.0 lbs Lean Body Mass - 200.0 lbs
Fat Mass - 17.0 lbs Fat Mass - 13.0 lbs
Body Fat % - 7.8% Body Fat % - 6.3%

Measurements: (taken non-flexed) Measurements: (taken non-flexed)
Neck - 15.3 in. Neck - 15.5 in.
Shoulders - 52.0 in. Shoulders - 52.0 in.
Chest - 44.0 in. Chest - 44.8 in.
Abdomen - 36.0 in. Abdomen - 36.0 in.
Waist - 35.8 in. Waist - 35.0 in.
Hips - 41.8 in. Hips - 41.0 in.
Bicep (R) - 14.5 Bicep (R) - 14.25
Thigh (R) - 23.0 Thigh (R) - 22.25
Calfs (R) - 16.0 Calfs (R) - 16.0

OK, so I guess this cheating my ass off I did two days ago, did me ok after all, I must admit, it sure was awesome when I was gorging it all in, but after and all the next day I was like.... OH-Man, what did I do, well diet-guru was right!!!
Also, just wanted it to be noted that in order to get back into my normal carb-cycle mode, I will have to do 4 days of no carbs and a day of carbs in order for my carb day to fall on the day off Halloween costume contest like it should, I will also be only eating protein shakes for all 7 meals during those 4 days to guarantee I not taking in any unnecessary calories, carbs or fats. It is getting to the wire and my diet-guru is making me take my shirt off and checking me out every single day and telling me what to eat/what to add to my diet, so if any of this stuff from what I am saying begins to change, it is because I am listening to what he says on a day to day basis, & starting next week he is going to do the same with my workouts & cardio routines as well, so we shall see, coming to the end here guys, he still thinks I can make it to below 5% body and I’m giving it my all, balls to the wall.... All or nothing!!!!

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Day 79: 10-19-2010

Today I worked my shoulder.
Exercise 1: Superset lateral with rear deltoid flies/raises
Set 1 - 20 lbs for 20 reps lateral superset with 25 lbs for 20 reps rear
Set 2 - 25 lbs for 20 reps rear superset with 20 lbs for 16 lateral
Set 3 - 20 lbs for 17 reps lateral superset with 25 lbs for 15 rear
Set 4 - 25 lbs for 15 reps rear superset with 20 lbs for 12 lateral
Exercise 2: db shoulder presses: (1st 3 sets = warm-up)
Set 1 - 40 lbs for 20 reps
Set 2 - 50 lbs for 20 reps
Set 3 - 60 lbs for 15 reps
Set 4 - 70 lbs for 10 reps
Set 5 - 80 lbs for 10 reps
Set 6 - 80 lbs for 10 reps
Set 7 - 80 lbs for 12 reps (with spotter assistance/failure)
Exercise 3: Cable lateral delts (crossover)
Set 1 - 30 lbs for 20 reps
Set 2 - 30 lbs for 18 reps
Set 3 - 30 lbs for 15 reps
Set 4 - 30 lbs for 15 reps
Exercise 4: Cable rear delts (crossover)
Set 1 - 45 lbs for 20 reps
Set 2 - 50 lbs for 20 reps
Set 3 - 55 lbs for 20 reps
Set 4 - 55 lbs for 20 reps
Exercise 5: Nautilus Shoulder press machine
Set 1 - 100 lbs for 20 reps
Set 2 - 140 lbs for 12 reps
Set 3 - 180 lbs for 8 reps, immediately followed by 120lbs for 8 reps.
Exercise 6: Calves on Hack Squat Machine
Set 1 - 4 plates on each side for 15 reps (toes in)
Set 2 - 4 plates on each side for 15 reps (toes out)
Set 3 - 5 plates on each side for 12 reps (toes in)
Set 4 - 5 plates on each side for 10 reps (toes out)
Set 5 - 6 plates on each side for 10 reps (toes in)
Set 6 - 6 plates on each side for 9 reps (toes out)

The workout took about 50 mins, then I did one hour of cardio (interval training) on a cross-fit elliptical machine.

Diet:
Meal 1 - 2 scoops Finaflex Whey Max & water
Meal 2 - 2 scoops Finaflex Whey Max & water(post-workout)
Meal 3 - 2 scoops Finaflex Whey Max & water
Meal 4 - 2 scoops Finaflex Whey Max & water
Meal 5 - 2 scoops Finaflex Whey Max & water
Meal 6 - 2 scoops Finaflex Whey Max & water
Meal 7 - 2 scoops Finaflex Whey Max with water (pre-sleep)
All through the day completed 2.0 gallons water
 
Day 80: 10-20-2010

Today I worked my back muscles
Exercise 1: Lat pull downs (wide grip & close grip)
Set 1 - 120 lbs (wide grip) for 20 reps (warm-up)
Set 2 - 160 lbs (wide grip) for 15 reps (warm-up)
Set 3 - Bodyweight wide grip (overhand) pull-ups for 12 reps
Set 4 - Bodyweight close grip (underhand) pull-ups for 10 reps
Set 5 - 2 Bodyweight wide grip (overhand) pull-ups for 9 reps
Set 6 - Bodyweight close grip (underhand) pull-ups for 8 reps
Set 7 - 200 lbs (wide grip) for 11 reps, immediately followed by 160 lbs for 8 reps (failure)
Set 8 - 140 lbs (close grip) for 12 reps, immediately followed by 110 lbs for 7 reps (failure)
Exercise 3: Nautilus (plate loaded) pull downs (wide grip)
Set 1 - 3 plates each side for 10 reps
Set 2 - 2 & quarter plates each side for 10 reps
Set 3 - 2 plates each side for 12 reps
Exercise 4: Seated Nautilus plated loaded rows (close grip)
Set 1 - 4 plates each side for 10 reps
Set 2 - 3 & a quarter plates each side for 10 reps
Set 3 - 3 plates each side for 12 reps
Exercise 5: Wide grip seated machine Rows
Set 1 - 140 lbs for 15 reps
Set 2 - 140 lbs for 13 reps
Set 3 - 140 lbs for 10 reps

The workout took about 1 hour, then I did one hour of cardio (interval training) on a treadmill.

Diet:
Meal 1 - 2 scoops Finaflex Whey Max with water
Meal 2 - 2 scoops Finaflex Whey Max with water (post workout)
Meal 3 - 2 scoops Finaflex Whey Max with water
Meal 4 - 2 scoops Finaflex Whey Max with water
Meal 5 - 2 scoops Finaflex Whey Max with water
Meal 6 - 2 scoops Finaflex Whey Max with water
Meal 7 - 2 scoops Finaflex Whey Max with water (pre-sleep)
All through the day completed 2.0 gallons water
 
its so awesome having watched you change so much for the better in such a relatively short time. it took you 3 months to repair 2 years of damage!

sucks though i shoulda been doin my own transformation!

but apparently i like burger king and cookies more than abs!
 
soontobbeast said:
its so awesome having watched you change so much for the better in such a relatively short time. it took you 3 months to repair 2 years of damage!

sucks though i shoulda been doin my own transformation!

but apparently i like burger king and cookies more than abs!
Click to expand...

I hear ya on that one, it isn't the easiest thing to do, but I can do it, you can do it, anyone who is willing to put in the time and effort can do it and it is never too late to start! I always do best when I set goals for myself, if I were you, I would make my goal to start shortly after the New Year & Holiday hoop-la and tell yourself you are gonna get in the best shape ever for Spring Break, or for Summer! You are gonna hit that pool area or beach & take your shirt off and listen to all the gasps! Do it Brotha!!!
 
Day 81: 10-21-2010

Today I worked my chest & Calves.
Exercise 1: Decline cable Pec flys (standing)
Set 1 - 35 lbs each side for 20 reps
Set 2 - 40 lbs each side for 20 reps
Set 3 - 45 lbs each side for 20 reps
Set 4 - 50 lbs each side for 20 reps
Exercise 2: Incline cable pec flys (standing)
Set 1 - 30 lbs on each side for 15 reps
Set 2 - 35 lbs on each side for 15 reps
Set 3 - 40 lbs on each side for 15 reps
Set 4 - 40 lbs on each side for 15 reps
Exercise 3: Incline Nautilus Chest press
Set 1 - 100 lbs for 20 reps
Set 2 - 140 lbs for 20 reps
Set 3 - 180 lbs for 15 reps
Set 4 - 220 lbs for 11 reps
Set 5 - 240 lbs for 9 reps
Set 6 - 220 lbs for 10 reps
Set 7 - 200 lbs for 13 reps
Exercise 4: Decline Nautilus Chest press
Set 1 - 100 lbs for 15 reps
Set 2 - 120 lbs for 11 reps
Set 3 - 120 lbs for 10 reps
Set 4 - 100 lbs for 15 reps
Exercise 5: Incline cable Pec flys (using incline bench)
Set 1 - 30 lbs each side for 15 reps
Set 2 - 35 lbs each side for 11 reps
Set 3 - 35 lbs each side for 9 reps
Set 4 - 30 lbs each side for 12 reps
Exercise 6: Seated Calf raises (plate loaded)
Set 1 - 4 plates for 15 reps
Set 2 - 5 plates for 12 reps
Set 3 - 5 plates for 10 reps
Set 4 - 4 plates for 12 reps

The workout took about 1 hour, then I did one hour of cardio (interval training) on a treadmill.

Diet:
Meal - 1 - 2 scoops WheyMax protein powder & water (pre-workout)
Meal - 2 - 2 scoops WheyMax protein powder & water (post-workout)
Meal - 3 - Lean Body (pre-mixed) protein drink
Meal - 4 - Syntha 6 (pre-mixed) protein drink
Meal - 5 - 2 scoops WheyMax protein powder & water
Meal - 6 - Lean Body (pre-mixed) protein drink
Meal - 7 - 2 scoops FinaFlex WheyMax protein powder & water (pre-sleep)
All through the day completed 2.0 gallons water
 
Im still here bro. Remarkable progress! I can see the definition transpiring in your back now.. come check out my log if you havent!
 
soontobbeast said:
its so awesome having watched you change so much for the better in such a relatively short time. it took you 3 months to repair 2 years of damage!

sucks though i shoulda been doin my own transformation!

but apparently i like burger king and cookies more than abs!
Click to expand...

hhhhhahahahahahahaahaha


doc- amazing progress bro, that is some motivation right there bro!!!!
 
Yo, I'm sorry I didn't see this thread before. Great work in here Scotty!! I'm in for the rest of the ride!
 
What's happening?
 
Day 82: 10-22-2010

Today I worked my legs light.
Exercise 1: Hip aBduction & aDduction machines (worked straight through, no breaks between sets)
Set 1 - 290 lbs for 30 reps - aB
Set 2 - 240 lbs for 25 reps - aD
Set 3 - 290 lbs for 30 reps - aB
Set 4 - 240 lbs for 25 reps - aD
Set 5 - 290 lbs for 30 reps - aB
Set 6 - 240 lbs for 25 reps - aD
Exercise 2: Leg Extensions
Set 1 - 190 lbs for 15 reps (toes in)
Set 2 - 190 lbs for 15 reps (toes out)
Set 3 - 210 lbs for 15 reps (toes in)
Set 4 - 210 lbs for 15 reps (toes out)
Set 5 - 230 lbs for 12 reps (toes in)
Set 6 - 230 lbs for 12 reps (toes out)
Exercise 3: Leg Curls
Set 1 - 100 lbs each leg for 15 reps
Set 2 - 110 lbs each leg for 12 reps
Set 3 - 120 lbs each leg for 10 reps
Set 4 - 130 lbs each leg for 10 reps
Exercise 4: Nautilus Leg Kick Backs (glutes)
Set 1 - 190 lbs each leg for 15 reps
Set 2 - 190 lbs each leg for 15 reps
Set 3 - 190 lbs each leg for 15 reps

The workout took about 45 minutes, then I did one hour of cardio (interval training) on an elliptical machine.

Diet:
Meal 1 - 2 scoops Finaflex Whey Max with water & 1 cup oatmeal
Meal 2 - VPX protein Rush (pre-mixed protein drink)
Meal 3 - 2 scoops Finaflex Whey Max with water & 1 cup oatmeal (post workout)
Meal 4 - 2 scoops Finaflex Whey Max with water
Meal 5 - 2 scoops Finaflex Whey Max with water
Meal 6 - 2 scoops Finaflex Whey Max with water
Meal 7 - 2 scoops Finaflex WheyMax with water (pre-sleep)
All through the day completed 2.0 gallons water
 
JohnBrinks said:
What's happening?
Click to expand...

John... what do you mean? Are you talking about how everyone was hating on me in the beginning, saying it was impossible, etc. etc. and now they are all like good job, way to go, etc? Or are you literally asking me what is happening?

I'll give you and everyone else an update on what my diet-guru has me doing this coming week. Monday - Thursday, he doesn't want me to drink anymore whey protein, he wants me to take in 6 meals a day, all from food, but only carbs I can have are from greens. So basically 3 meals will be 8oz of grilled chx & 2 cups broccoli, and the other 3 will be 2 cans of tuna with 1 can of spinach (approx. 2 cups). Monday & Tuesday he wants me to do whole body workout both days, he said do 1 exercise but 6 sets per exercise/bodypart, then on Tuesday, do the same thing, just use different exercises. Wednesday he wants me to do the same as Tuesday, but only upper body and do 8 sets instead of 6 per exercise/body part. Thursday he wants me to do an hour of cardio, oh and that is the only day of this coming week he wants me to do cardio. Friday he wants me to just go in and hit any areas I feel need the extra work, but all he wants me to do is 3-4 sets 1 exercise for that/those body parts and in no way take them to failure, more of just give them a good pump and call it a day! Saturday completely rest no exercise what-so-ever, Saturday night is the big night!!! For the rest of the dietary part, he wants me to start taking Taraxatone (diuretic) 3 x's a day starting on Wednesday, also starting on Wednesday, he wants me to drink 3 gallons of distilled water a day, same on Thursday, 2 gallons distilled on Friday, and none on Saturday, I mean I can sip, but none if I can help it! Friday he wants to start carbing me up, so 5 meals on Friday Meals 1 & 2 same as rest of the week, but add an apple, meals 3-5 same as rest of the week but add 1/2 of a potato. Then on Saturday he wants me to eat for meals 1,2,4,5 3 whole eggs, 3oz grilled chx, 1/2 baked potato, meals 3 & 6 2-3 waffles/pancakes (whole wheat) with minimal amount of syrup. He said that way my muscles will be full & I'll have enough energy and feel good while walking around the club all night sporting my speedo acting crazy and being "VENOM" Ohhhh, I can't wait, I remember when I did the "Silver Surfer" it was so cool, I mean I had everyone's attention!!! Also, on a side note, in order to tighten up my skin around my flank & umbilical region he has me doing 15 mins a night Wed-Fri Hot, hot, hot as I can stand epsom salt bath/soak, then right after drying off coating those areas with preparation H and wrapping plastic wrap around me and leaving it there til the next morning, so pretty much pre-bed! He also wants me to make a 24oz water 2 scoops of N.O. Ignite & 2 scoops of Extend (pre & post workout blend) to drink/sip on while at the night club, he said for energy and help me get and stay pumped with little effort throughout the night! That is pretty much the whole plan from this Monday til Showtime!!!
 
Oh... one more really important thing. Until now I have been seasoning my food, no more seasonings with any sodium, no excess salt, I even had to go buy the all natural organic chicken for this week that has not been pre-soaked or glazed in chicken broth (aka. sodium) and low sodium light white tuna. The cans of spinach I have been using are already low sodium and the broccoli has no added sodium. Anyway, just wanted to make sure all that was in there since I am trying to keep this as perfectly detailed as I possibly can! I mean come on I even admit to bad enough GAS that my wife threatens to divorce me, LOL!
 
Stay tuned everyone, my journey is coming to and end, but I promise to post comparison before and after pictures, before & after measurements, and of course my soon-to-be famous "VENOM" picts from the Halloween costume contest I am entering here at Wild Bills in Atlanta, GA!!! Also, I wanna give some support to my boy Bezoe, he as stuck with me from the beginning and I am going to do the same for him and I think yall should too, he's gonna cut it up, so check him out....... Bezoe's 12 week cutting extravaganza
 
You certainly know how to work hard at this man. Youre good.

When I said whats happening I just wanted an update. :) But youre right about the feedback from ppl, they can really take a toll on you if youre not guarding your heart. Its hard for ppl to be positive when the world is mostly so negative.

Youve already made a massive achievement here - an 8.7% fat percentage lost by the 14th. Most people cant even stick to a diet for more than 10 days and just end up loosing muscle anyway.

Stick with the Carb cycling for another few weeks and it will probably make your achievement more of a perminant thing. I did a 4 week carb cycle in June and the fat has just stayed off :)
 
I started my course yesterday folks:

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ScottyDoc said:
Also, I wanna give some support to my boy Bezoe, he as stuck with me from the beginning and I am going to do the same for him and I think yall should too, he's gonna cut it up, so check him out....... Bezoe's 12 week cutting extravaganza
Click to expand...

Thanks for the shout out doc! That is some extreme preparation your guy has you doing! Def some pro bodybuilder tactics.. I know youre gonna look sic come saturday bro! Just be careful with the diuretics-dont dehydrate! oh hell, you know the deal lol

good luck bro! cant wait to see the end result
 
JohnBrinks said:
You certainly know how to work hard at this man. Youre good.

When I said whats happening I just wanted an update. :) But youre right about the feedback from ppl, they can really take a toll on you if youre not guarding your heart. Its hard for ppl to be positive when the world is mostly so negative.

Youve already made a massive achievement here - an 8.7% fat percentage lost by the 14th. Most people cant even stick to a diet for more than 10 days and just end up loosing muscle anyway.

Stick with the Carb cycling for another few weeks and it will probably make your achievement more of a perminant thing. I did a 4 week carb cycle in June and the fat has just stayed off :)
Click to expand...

Thanks bro, you have definitely kept me positive! All I can say and put it out there for everyone to see is... I know I set what may seem like a somewhat unrealistic goal for myself, but I had done it before & knew I could do it again! I don't really blame anyone for trying to call me out on it, talk is cheap! All I can really say is, I hope I have proved myself to everyone, I sure gave it my best and I am proud of my achievements. In other words..."I put my money where my mouth is!" LOL
 
bezoe said:
Thanks for the shout out doc! That is some extreme preparation your guy has you doing! Def some pro bodybuilder tactics.. I know youre gonna look sic come saturday bro! Just be careful with the diuretics-dont dehydrate! oh hell, you know the deal lol

good luck bro! cant wait to see the end result
Click to expand...

Anytime....anytime!!! You are a big dude & you look great, if you really rip it down hard, you will F...ing FANTASTIC!!!! Just do me one favor bro, you know from past conversations, I have had many injuries, and all from going too damn heavy, so please, just don't sacrifice your form to get up a ridiculous amount of weight!

I am so ready to see my final product as well, I am very pleased with my body now and I am still progressing daily, it is all about the paint job now! Oh and as far as the diuretics are concerned, they are over the counter natural products, not prescription grade, mainly just aid in natural water depleting, I'm not taking it to a professional dangerous level, that is a science all in itself!
 
Day 83 & 84

Day 83: 10-23-2010

Today I worked my biceps, triceps, forearms
Exercise 1: Machine preacher curls
Set 1 - 70 lbs for 12 reps each arm
Set 2 - 80 lbs for 10 reps each arm
Set 3 - 80 lbs for 9 reps each arm
Set 4 - 70 lbs for 10 reps each arm
Exercise 2: Hammer DB curls
Set 1 - 45 lbs for 15 reps
Set 2 - 45 lbs for 12 reps
Set 3 - 35 lbs for 12 reps
Set 4 - 35 lbs for 10 reps
Exercise 3: wide grip free weight curls
Set 1 - 65 lbs for 15 reps
Set 2 - 75 lbs for 15 reps
Set 3 - 85 lbs for 12 reps
Set 4 - 95 lbs for 10 reps
Set 5 - 95 lbs for 8 reps
Exercise 4: Single arm cable tricep extensions
Set 1 - 40 lbs for 12 reps
Set 2 - 40 lbs for 12 reps
Set 3 - 40 lbs for 10 reps
Set 4 - 40 lbs for 8 reps
Exercise 5: Rope & Cable tricep press downs
Set 1 - 75 lbs for 13 reps
Set 2 - 75 lbs for 10 reps
Set 3 - 65 lbs for 10 reps
Set 4 - 65 lbs for 10 reps
Exercise 6: Tricep nose breakers
Set 1 - 75 lbs for 20 reps
Set 2 - 85 lbs for 15 reps
Set 3 - 95 lbs for 12 reps
Set 4 - 115 lbs for 10 reps
Set 5 - 115 lbs for 10 reps
Set 6 - 115 lbs for 10 reps
Exercise 7: Superset reverse grip curls with wrist curls (french curl bar for both)
Set 1 - 55 lbs for 15 reps, immediately followed by 45 lbs wrist curls for 20 reps
Set 2 - 55 lbs for 15 reps, immediately followed by 45 lbs wrist curls for 20 reps
Set 3 - 55 lbs for 12 reps, immediately followed by 45 lbs wrist curls for 15 reps
Set 4 - 45 lbs for 15 reps, immediately followed by 35 lbs wrist curls for 20 reps

The workout took about 1 hour & 10 minutes, then I did one hour of cardio (interval training) on a treadmill.

Diet:
Meal 1 - 2 scoops Finaflex Whey Max with water
Meal 2 - 2 scoops Finaflex Whey Max with water (post workout)
Meal 3 - 2 scoops Finaflex Whey Max with water
Meal 4 - 2 scoops Finaflex Whey Max with water
Meal 5 - 2 scoops Finaflex Whey Max with water
Meal 6 - 2 scoops Finaflex Whey Max with water
Meal 7 - 2 scoops Finaflex WheyMax with water (pre-sleep)
All through the day completed 2.0 gallons water

Day 84: 10-24-2010
Rest Day

Diet:
Meal 1 - 2 scoops Finaflex Whey Max with water
Meal 2 - 2 scoops Finaflex Whey Max with water
Meal 3 - 2 scoops Finaflex Whey Max with water
Meal 4 - 2 scoops Finaflex Whey Max with water
Meal 5 - 2 scoops Finaflex Whey Max with water
Meal 6 - 2 scoops Finaflex Whey Max with water
Meal 7 - 2 scoops Finaflex Whey Max with water (pre-sleep)

All through the day completed 2.0 gallons water.
 
Day 85: 10-25-2010

* Today I worked my entire body, 1 exercise per body part, 6 sets per exercise, 15 reps per set, 30 sec. rest between sets.
Exercise 1: Leg press
Set 1 - 4 plates each side for 15 reps
Set 2 - 5 plates each side for 15 reps
Set 3 - 6 plates each side for 15 reps
Set 4 - 6 plates each side for 15 reps
Set 5 - 5 plates each side for 15 reps
Set 6 - 5 plates each side for 15 reps
Exercise 2: Superset Plate loaded Lat pull downs with barbell nose breakers
Set 1 - Lats. 2 plates on each side 15 reps, nose breakers 65lbs 15 reps
Set 2 - Lats. 2 plates on each side 15 reps, nose breakers 65lbs 15 reps
Set 3 - Lats. 2 plates on each side 15 reps, nose breakers 65lbs 15 reps
Set 4 - Lats. 2 plates on each side 15 reps, nose breakers 65lbs 15 reps
Set 5 - Lats. 2 plates on each side 15 reps, nose breakers 65lbs 15 reps
Set 6 - Lats. 2 plates on each side 15 reps, nose breakers 65lbs 15 reps
Exercise 3: Superset Nautilus incline bench machine with cable curls
Set 1 - Chest. 100lbs 15 reps, biceps 40lbs 15 reps
Set 2 - Chest. 100lbs 15 reps, biceps 40lbs 15 reps
Set 3 - Chest. 120lbs 15 reps, biceps 40lbs 15 reps
Set 4 - Chest. 120lbs 15 reps, biceps 40lbs 15 reps
Set 5 - Chest. 100lbs 15 reps, biceps 35lbs 15 reps
Set 6 - Chest. 100lbs 15 reps, biceps 35lbs 15 reps
Exercise 4: Nautilus shoulder press machine
Set 1 - 80 lbs 15 reps
Set 2 - 80 lbs 15 reps
Set 3 - 80 lbs 15 reps
Set 4 - 80 lbs 15 reps
Set 5 - 80 lbs 15 reps
Set 6 - 80 lbs 15 reps
Exercise 5: Calf raises on hack squat machine
Set 1 - 3 plates on each side 15 reps (toes in)
Set 2 - 3 plates on each side 15 reps (toes out)
Set 3 - 3 plates on each side 15 reps (toes in)
Set 4 - 3 plates on each side 15 reps (toes out)
Set 5 - 3 plates on each side 15 reps (toes in)
Set 6 - 3 plates on each side 15 reps (toes out)

The workout took about 45 minutes, then I did one hour of in and out of the sauna, 15 mins in 5 mins out in pool to cool off, 10 mins in, 5 mins in pool to cool off, 10 mins in, 5 mins in pool to cool off, shower, DONE!

Diet:
Meal 1 - 8oz grilled chicken breast & 2 cups broccoli
Meal 2 - 2 cans of tuna in water & 1 can of spinach
Meal 3 - 8oz grilled chicken breast & 2 cups broccoli
Meal 4 - 2 cans of tuna in water & 1 can of spinach
Meal 5 - 8oz grilled chicken breast & 2 cups broccoli
Meal 6 - 2 cans of tuna in water & 1 can of spinach
All through the day completed 3.0 gallons water
 
Day 86: 10-26-2010

Today I only did 1 hr of cardio, (interval training) on the elliptical machine.

Diet:
Meal 1 - 8oz grilled chicken breast & 2 cups broccoli
Meal 2 - 2 cans of tuna in water & 1 can of spinach
Meal 3 - 8oz grilled chicken breast & 2 cups broccoli
Meal 4 - 2 cans of tuna in water & 1 can of spinach
Meal 5 - 8oz grilled chicken breast & 2 cups broccoli
Meal 6 - 2 cans of tuna in water & 1 can of spinach
All through the day completed 3.0 gallons water

* Tomorrow I start the diuretic 3 x’s per day (morning, mid-day, pre-sleep). I will also switch my water over to distilled, so 3 gallons of distilled water (distilled water helps to draw the salt out of the body even more drastically, helping with the water depletion process). Water intake ends Friday at 5pm until show is over, Friday starts my carbing up process, will keep all that recorded in my diet. Also, starting tomorrow / Wednesday night and continuing through Friday night, I will take an extremely hot epson salt bath for 15 mins, then right after drying off, apply preparation H to my different lagging (water holding) body parts / areas and then wrapping them in plastic wrap until the following morning. This helps to draw remaining subcutaneous water out as well as tighten up the skin! Also, on a final update note, I will not be posting measurements or pictures until Friday, the day before the event, which will be my final measurements and pictures!
 
Proviron is a very mild anabolic, the real reason you want to take it stacked with others is for the Anti-Aromatose and Anti-Estrogen affects - that will mean less of the gear and testosterone you take will end up turning into estrogen, and if any of it does the proviron will counter its action. Also reaserch shows it doesnt cause any shut down so you can use it all through PCT. It only costs £15 for 20 50mg tabs where Im from, so its a very cheap and multi-faceted addition to any cycle.
 
Day 87: 10-27-2010

* Today I worked my upper body, 1 exercise per body part, 4 sets per exercise, 15 reps per set, NO rest between sets.
Exercise 1: Superset lateral delt raises with rear delt raises
Set 1 - 20 lb dumbbell each side for 15 reps (lateral)
Set 2 - 20 lb dumbbell each side for 15 reps (rear)
Set 3 - 20 lb dumbbell each side for 15 reps (lateral)
Set 4 - 20 lb dumbbell each side for 15 reps (rear)
Set 5 - 20 lb dumbbell each side for 15 reps (lateral)
Set 6 - 20 lb dumbbell each side for 15 reps (rear)
Set 7 - 20 lb dumbbell each side for 15 reps (lateral)
Set 8 - 25 lb dumbbell each side for 15 reps (rear)
Exercise 2: Superset Incline Cable Pec flys with T-Bar rows (wide grip)
Set 1 - 30 lbs each side for 15 reps (incline pec flies)
Set 2 - Lats. 2 plates for 15 reps
Set 3 - 30 lbs each side for 15 reps (incline pec flies)
Set 4 - Lats. 2 plates for 15 reps
Set 5 - 30 lbs each side for 15 reps (incline pec flies)
Set 6 - Lats. 2 plates for 15 reps
Set 7 - 30 lbs each side for 15 reps (incline pec flies)
Set 8 - Lats. 2 plates for 15 reps
Exercise 3: Superset plate loaded preacher curls & cable tricep presses with rope
Set 1 - Curls 1 plate & a quarter for 15 reps
Set 2 - Tricep press 65 lbs for 15 reps
Set 3 - Curls 1 plate & a quarter for 15 reps
Set 4 - Tricep press 65 lbs for 15 reps
Set 5 - Curls 1 plate & a quarter for 15 reps
Set 6 - Tricep press 65 lbs for 15 reps
Set 7 - Curls 1 plate & a quarter for 15 reps
Set 8 - Tricep press 65 lbs for 15 reps

The workout took 35 mins and it was insane fast and tiring, but the pump was F**king incredible! No Cardio... No Sauna!

Diet:
Meal 1 - 8oz grilled chicken breast & 2 cups broccoli
Meal 2 - 2 cans of tuna in water & 1 can of spinach
Meal 3 - 8oz grilled chicken breast & 2 cups broccoli
Meal 4 - 2 cans of tuna in water & 1 can of spinach
Meal 5 - 8oz grilled chicken breast & 2 cups broccoli
Meal 6 - 2 cans of tuna in water & 1 can of spinach
All through the day completed 3.0 gallons distilled water

Here are some picts I took right before I took the shears and shaved my whole body... head to toe!

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Day 88: 10-28-2010

Today I am instructed to do nothing physical... REST!

Diet:
Meal 1 - 8oz grilled chicken breast & 2 cups broccoli
Meal 2 - 2 cans of tuna in water & 1 can of spinach
Meal 3 - 8oz grilled chicken breast & 2 cups broccoli
Meal 4 - 2 cans of tuna in water & 1 can of spinach
Meal 5 - 8oz grilled chicken breast & 2 cups broccoli
Meal 6 - 2 cans of tuna in water & 1 can of spinach
All through the day completed 3.0 gallons distilled water

* Tomorrow I will begin carbing up slowly & will do another upper-body blast like I did yesterday/Wednesday, just different exercises of course! I’m in the home stretch! Oh & they don’t really allow photographs to be taken at the gym I work out at, but I’m going to sneak a camera in anyway and after my pump-up workout, I’ll get a buddy to snap off some shots, I feel & look like a totally different person when I’m pumped, it’s crazy how vascular I get!!! Also, tomorrow is when I meet with my trainer to take my final body fat and measurements, so I’ll be posting that as well!
 
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