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

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!
 
PalmFist said:
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!
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Totally agree here as well. Just trying to help is all Doug. You are looking great as I've always said, big improvements from last year.

Just would hate to see you not come in in peak form after all you've done bud. Keep at it!
 
Come leaps and bounds since last yr
 
snagencyV2.0 said:
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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I am pretty close to that and yah fats roll with the carbs to keep consistant cal count...I am pretty familiar with this dieting style not my first time through this.

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.
 
PalmFist said:
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!
Click to expand...

bean5er said:
Totally agree here as well. Just trying to help is all Doug. You are looking great as I've always said, big improvements from last year.

Just would hate to see you not come in in peak form after all you've done bud. Keep at it!
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Yah this is what this thread is about. I am a humble guy and know that contest prep is a weak spot. I used to have somebody that helped me but he's in another city.

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.
 
DreamWeaver said:
I am pretty close to that and yah fats roll with the carbs to keep consistant cal count...
Click to expand...
what do you mean, fats roll with the carbs?
Hek I am not even really in posing shape yet. It's a fug of a workout.
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yes, it is
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
 
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.
 
bean5er said:
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.
Click to expand...
this, douglas
the tactic you mention has it's place, but not now
 
I am setting my fats at about 50 grams ed is that a bit high would be just around 20%...
 
is fine until we make further adjustments
so you've got your layout for the week - stick to it, and i'll look at pics this w/e
we'll go from there
 
Have had to be a bit repetitive will be able to be more creative later but here's tomorrows feed on a low carb day. Today was done similar but the document is still in the old format.

[TABLE="class: table0"]
[TR="class: meal_header"]
[TD="class: first alt"]Meal 1[/TD]
[TD="class: alt"]Calories[/TD]
[TD="class: alt"]Carbs[/TD]
[TD="class: alt"]Fat[/TD]
[TD="class: alt"]Protein[/TD]
[TD="class: alt"]Sodium[/TD]
[TD="class: alt"]Sugar[/TD]
[/TR]
[TR]
[TD="class: first alt"]Grapefruit - Grapefruit - Large (4.5" Diameter) , 1 fruit [/TD]
[TD]106[/TD]
[TD]27[/TD]
[TD]0[/TD]
[TD]2[/TD]
[TD]0[/TD]
[TD]23[/TD]
[TD="class: delete"]Invalid Link Removed [/TD]
[/TR]
[TR]
[TD="class: first alt"]Chicken Breast - Boneless, Skinless 6 oz., 1 breast 6 oz. [/TD]
[TD]240[/TD]
[TD]0[/TD]
[TD]3[/TD]
[TD]48[/TD]
[TD]0[/TD]
[TD]0[/TD]
[TD="class: delete"]Invalid Link Removed [/TD]
[/TR]
[TR="class: bottom"]
[TD="class: first alt"][/TD]
[TD]346[/TD]
[TD]27[/TD]
[TD]3[/TD]
[TD]50[/TD]
[TD]0[/TD]
[TD]23[/TD]
[TD][/TD]
[/TR]
[TR="class: meal_header"]
[TD="class: first alt"]Meal 2[/TD]
[/TR]
[TR]
[TD="class: first alt"]Ocean's - Solid White Tuna In Water, 1 container (170 g/ 1/4 cups ea.) [/TD]
[TD]155[/TD]
[TD]0[/TD]
[TD]3[/TD]
[TD]34[/TD]
[TD]556[/TD]
[TD]0[/TD]
[TD="class: delete"]Invalid Link Removed [/TD]
[/TR]
[TR="class: bottom"]
[TD="class: first alt"][/TD]
[TD]155[/TD]
[TD]0[/TD]
[TD]3[/TD]
[TD]34[/TD]
[TD]556[/TD]
[TD]0[/TD]
[TD][/TD]
[/TR]
[TR="class: meal_header"]
[TD="class: first alt"]Meal 3[/TD]
[/TR]
[TR]
[TD="class: first alt"]Ocean's - Solid White Tuna In Water, 1 container (170 g/ 1/4 cups ea.) [/TD]
[TD]155[/TD]
[TD]0[/TD]
[TD]3[/TD]
[TD]34[/TD]
[TD]556[/TD]
[TD]0[/TD]
[TD="class: delete"]Invalid Link Removed [/TD]
[/TR]
[TR]
[TD="class: first alt"]Homemade Salad - Greens, Cucumbers, Peppers, etc, 4 cups [/TD]
[TD]200[/TD]
[TD]10[/TD]
[TD]0[/TD]
[TD]0[/TD]
[TD]0[/TD]
[TD]0[/TD]
[TD="class: delete"]Invalid Link Removed [/TD]
[/TR]
[TR="class: bottom"]
[TD="class: first alt"][/TD]
[TD]355[/TD]
[TD]10[/TD]
[TD]3[/TD]
[TD]34[/TD]
[TD]556[/TD]
[TD]0[/TD]
[TD][/TD]
[/TR]
[TR="class: meal_header"]
[TD="class: first alt"]Meal 4[/TD]
[/TR]
[TR]
[TD="class: first alt"]Ocean's - Solid White Tuna In Water, 1 container (170 g/ 1/4 cups ea.) [/TD]
[TD]155[/TD]
[TD]0[/TD]
[TD]3[/TD]
[TD]34[/TD]
[TD]556[/TD]
[TD]0[/TD]
[TD="class: delete"]Invalid Link Removed [/TD]
[/TR]
[TR="class: bottom"]
[TD="class: first alt"][/TD]
[TD]155[/TD]
[TD]0[/TD]
[TD]3[/TD]
[TD]34[/TD]
[TD]556[/TD]
[TD]0[/TD]
[TD][/TD]
[/TR]
[TR="class: meal_header"]
[TD="class: first alt"]Meal 5[/TD]
[/TR]
[TR]
[TD="class: first alt"]Beef - Ground, 95% lean meat / 5% fat, patty, cooked, broiled (hamburger), 6 patty ( yield from 1/4 lb raw meat ) [/TD]
[TD]876[/TD]
[TD]0[/TD]
[TD]36[/TD]
[TD]129[/TD]
[TD]320[/TD]
[TD]0[/TD]
[TD="class: delete"]Invalid Link Removed [/TD]
[/TR]
[TR="class: bottom"]
[TD="class: first alt"][/TD]
[TD]876[/TD]
[TD]0[/TD]
[TD]36[/TD]
[TD]129[/TD]
[TD]320[/TD]
[TD]0[/TD]
[TD][/TD]
[/TR]
[TR="class: meal_header"]
[TD="class: first alt"]Meal 6[/TD]
[/TR]
[TR]
[TD="class: first alt"]Naturegg/Simply Egg Whites - All Whites 100% Liquid Egg Whites, 1 container (504 gs ea.) [/TD]
[TD]240[/TD]
[TD]0[/TD]
[TD]0[/TD]
[TD]56[/TD]
[TD]800[/TD]
[TD]0[/TD]
[TD="class: delete"]Invalid Link Removed [/TD]
[/TR]
[TR]
[TD="class: first alt"]All Recipes - Spicy Baked Sweet Potato Fries, 1 potato [/TD]
[TD]169[/TD]
[TD]29[/TD]
[TD]5[/TD]
[TD]2[/TD]
[TD]399[/TD]
[TD]0[/TD]
[TD="class: delete"]Invalid Link Removed [/TD]
[/TR]
[TR="class: bottom"]
[TD="class: first alt"][/TD]
[TD]409[/TD]
[TD]29[/TD]
[TD]5[/TD]
[TD]58[/TD]
[TD]1,199[/TD]
[TD]0[/TD]
[TD][/TD]
[/TR]
[TR="class: spacer"]
[TD="class: first, colspan: 6"] [/TD]
[TD="class: empty"] [/TD]
[/TR]
[TR="class: total"]
[TD="class: first"]Totals[/TD]
[TD]2,296[/TD]
[TD]66[/TD]
[TD]53[/TD]
[TD]339[/TD]
[TD]3,187[/TD]
[TD]23[/TD]
[/TR]
[/TABLE]
 
heyyy..a layout i can better visualize :)
question - explain that hamburger to me..doesn't make sense
you're not eating 1.5lbs in that feeding, are you?
 
snagencyV2.0 said:
heyyy..a layout i can better visualize :)
question - explain that hamburger to me..doesn't make sense
you're not eating 1.5lbs in that feeding, are you?
Click to expand...

oh forgot to adjust that. yah that's a lot of beef at once... have to think about that one. It's a lot to adjust in a short time.
 
Ok I iwll move the yams down to meal 5 and add some of the hamburg to the egg whites. That's a strart might have to make it 7 meals....
 
for the most part, try to evenly distribute your macros, over the 6 meals
so, average = roughly 415 per meal
keep feeedings between 300 and 500 per your convenience
evenly distribute the macros - carbs split around, intelligently, so that no meal ever contains more than 40g, and most carb-containing meals are 20-30g
if you want to have a little more fat in one meal where carbs are lacking, and vice versa, then manuever such
don't make it difficult, it's really pretty easy once you see the concept
 
DreamWeaver said:
Ok I iwll move the yams down to meal 5 and add some of the hamburg to the egg whites. That's a strart might have to make it 7 meals....
Click to expand...
7 is fine if you need to, but i would also focus on spacing meals 2-2.5hrs apart as well (3hrs max)
don't eat meals too closely together
 
snagencyV2.0 said:
for the most part, try to evenly distribute your macros, over the 6 meals
so, average = roughly 415 per meal
keep feeedings between 300 and 500 per your convenience
evenly distribute the macros - carbs split around, intelligently, so that no meal ever contains more than 40g, and most carb-containing meals are 20-30g
if you want to have a little more fat in one meal where carbs are lacking, and vice versa, then manuever such
don't make it difficult, it's really pretty easy once you see the concept
Click to expand...

Yah what I do is say mix 3 cans of tuna with say a cup of rice and eat it over 3 meals that way I am more distributed. This is just a way to fast track into the plan while I take some time to figure things out. I can adjust more as I go. So I can take half my yans and move them to meal 5 and some of my ground beef to make 6 etc. even things up a bit. low carb days are a bit more challenging as there is less to move around.
 
DreamWeaver said:
Yah what I do is say mix 3 cans of tuna with say a cup of rice and eat it over 3 meals that way I am more distributed. This is just a way to fast track into the plan while I take some time to figure things out.
Click to expand...
very good - that works! maybe get a little more protein in with those meals tho - remember, we're evenly distributing (generally speaking) ALL macros..so, you'll want to keep protein between 40-60g per feeding as well
low carb days are a bit more challenging as there is less to move around.
Click to expand...
yes - on these low days, you'll want the majority of those carbs with breakfast (which is also your postWO meal yes?)
then simply create your protein & fat loads evenly the rest of the day on those particular days, with trace carbs scattered thruout
 
Nice work looking a lot better. Snags has it nailed. Keep on it DW, you're going to tear shyt up buddy
 
snagencyV2.0 said:
very good - that works! maybe get a little more protein in with those meals tho - remember, we're evenly distributing (generally speaking) ALL macros..so, you'll want to keep protein between 40-60g per feeding as well
yes - on these low days, you'll want the majority of those carbs with breakfast (which is also your postWO meal yes?)
then simply create your protein & fat loads evenly the rest of the day on those particular days, with trace carbs scattered thruout
Click to expand...

Would these guidelines be appropriate to follow if I were to just be cutting while trying to maintain as much muscle as possible? Sorry if I'm hijacking Doug, just curious.
 
Yah my next sweep of my diet will be aimed at evening out the macros, I have already spent hours converting everything. I used diet like this but not for 2 years now. I'm old and forget shyte. I can get cut (very cut) on lean gains quite easily. I asked Steve for help to take me beyond that, we are headed for shredded then sliced. One of the big reasons I asked for Steve's help is that he can use food to increase hardness in muscles.
 
Meals evened out the evening meals were a little heavy so I just moved the yam and egg whites and split them up with the lesser early meals and voila meal equality.

Good workout and like fast and explosive, start light so I was just doing higher reps, nice pump felt good. 16 wheel of death!! which is a record for the smaller wheel using perfect form and not coming back to my heels.

I did an early weigh in cuz Friday is a holiday and gym doesn't open till 9 am so not wise to work out fasted that late in the day. I always make sure weigh in circumstances are identical from one week to the next. I was down to 199 which is down another 2.5 from last Friday. I can see that I am leaner but I was a big surprised.

Trying to rally the troops for posing practice. I have one girl I train here at work trying to get a private room to do some filming. Wife is going to help me out tonight with a full practice. Did compulsories last night and improvements are there in the side chest and front lat spread. All poses have some improvement.

Going to be doing body hair this weekend and hopefully I will be able to get some decent vids next week.
 
snagencyV2.0 said:
2-2.5 lb weight loss and .5%-1% bf drop weekly is not too shabby
if you can do that for the next 5 weeks, you'll be golden
Click to expand...

Don't think I will be losing 10 more lbs though, don't get me wrong weight is just a number and I'll so what I have to but I don't think it will be that much. Just play it out and progress is progress. Wieght expectations don't really care, visual progress is the key as you know. Whatever it takes though, 5 weeks hard dietng is a picnic. Plus I am likng my yams, egg whites are fine and I am using high quality tuna. What od I have to complain about. I am a bit hungry in the evening but c'mon i't's only 5 weeks I can do that standing on my head.
 
DreamWeaver said:
Don't think I will be losing 10 more lbs though
Click to expand...
:D

yes please do not worry about weight..this is downfall of many a competitor
weight means jack shyte
the #s i throw out above are just rough figures, nothing finite - understand the reality now tho:
you will be hard-pressed, after all the manipulations, to weigh >190 at show weigh-in
the sooner you embrace that mentality, the better off you will be
 
snagencyV2.0 said:
:D

yes please do not worry about weight..this is downfall of many a competitor
weight means jack shyte
the #s i throw out above are just rough figures, nothing finite - understand the reality now tho:
you will be hard-pressed, after all the manipulations, to weigh >190 at show weigh-in
the sooner you embrace that mentality, the better off you will be
Click to expand...

I have already ran the 190 figure through my mind actually, no telling what you will weigh, water loss fat loss hopefully minimal muscle loss. Yah it's very deceptive I agree. I was guessing more 195 but this recent loss might have me lower. Doesn't matter as long as I am shredded.
 
I am glad there is more loss comining that means bigger physical changes. I mean if I am less lean than I thought that just means I'll look that much better when all's said and done.
 
Hey Doug I got my new log up. Come gander and bestow your greatness upon my thread?

Invalid Link Removed
 
Well some improvement with posing last night, my physique looked better. Woke up this morning and whoa, big changes...
 
Sounds like you have everything nailed down right now. THe changes being made should do you really well.
 
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