17weeks out(first show)

[zmcintyre]

I am preparing for my first show on June 13 (NPC Southeastern Golds Classic). I have already lost 18 lbs in preparation for a show i was going to do in April but im not going to make it. I need all the help I can get. Any advice would be great and much appreciated. I am currently following Dave Palumbos diet. I have been following this for 1 week and re-feed is Saturday afternoon. Is the re-feed all day or just 1 time that day?

meal 1: 5 whole eggs(omega 3 eggs)/ 4 egg whites(international egg whites)

meal 2: 50g whey/ 1tbsp natural peanut butter

meal 3: 8oz chicken breast(have to eat 2 for the 8oz)/16 almonds

meal 4: same as meal 2

meal 5: 8oz steak or salmon/ green salad

meal 6: same as meal 1

taking liquid BCAA 3 times daily and my water intake is 1 1/2 gallon. Cardio is 30 minutes before lifting and 30 minutes after on a slight incline keeping my heart rate at 120-130bpm. I have a "body fat" measurement on my scale. I highly doubt that it is accurate but im confused about my weight-lose. At the beginning my weight was coming down and body fat was staying up. Now that I am at 197 my weight lose has stopped but body fat keeps dropping. Has my weight loss stopped because of the change in my diet?

Also taking Hydroxycut Hardcore and a multi-vitamin. Again, any advice or help would be much appreciated since this will be my first show.

pics will be up soon. computer doesn't like my camera for some reason.

[RooRooTJ]

I am preparing for my first show on June 13 (NPC Southeastern Golds Classic). I have already lost 18 lbs in preparation for a show i was going to do in April but im not going to make it. I need all the help I can get. Any advice would be great and much appreciated. I am currently following Dave Palumbos diet. I have been following this for 1 week and re-feed is Saturday afternoon. Is the re-feed all day or just 1 time that day?

meal 1: 5 whole eggs(omega 3 eggs)/ 4 egg whites(international egg whites)

meal 2: 50g whey/ 1tbsp natural peanut butter

meal 3: 8oz chicken breast(have to eat 2 for the 8oz)/16 almonds

meal 4: same as meal 2

meal 5: 8oz steak or salmon/ green salad

meal 6: same as meal 1

taking liquid BCAA 3 times daily and my water intake is 1 1/2 gallon. Cardio is 30 minutes before lifting and 30 minutes after on a slight incline keeping my heart rate at 120-130bpm. I have a "body fat" measurement on my scale. I highly doubt that it is accurate but im confused about my weight-lose. At the beginning my weight was coming down and body fat was staying up. Now that I am at 197 my weight lose has stopped but body fat keeps dropping. Has my weight loss stopped because of the change in my diet?

Also taking Hydroxycut Hardcore and a multi-vitamin. Again, any advice or help would be much appreciated since this will be my first show.

pics will be up soon. computer doesn't like my camera for some reason.

If you are doing the Palumbo diet, the re-feed or cheat meal is one meal the same time each week and it is normally the last meal of the day

Also I wouldn't go by the body fat on those scales, i never find them acturate at all. I have one at home and it says I am 22.8% and there is no way i am anywhere near that

[zmcintyre]

i know i have to be at least between 22-26%bf. but i will let you guys make that call when i get pics up.

[zmcintyre]

is it normal for my weight to go up after the cheat meal? i was 197 then my weight went up to 205, but now im back down to 197 (all this since saturday night).

[zmcintyre]

well 2weeks into the Palumbo diet and it is going good. i have only lost 2 pounds and that was after my first cheat meal. im doin an hour of cardio when i go lift then 45minutes walking in my neighborhood (LIT) in the afternoon and doing 30 minute intervals(run 1 minute/walk 1 minute) three times a week. should i start doing sprints? pics should be up this weekend.

[zmcintyre]

this is the only pic i have so far. this is at 195. i was at the beginning 215. pics do not do me much justice but like I've seen so many times its not the pic, its how u look in the mirror. please critique and be mean/tell me what needs improvement. I'm shooting for a final week weight of 165-170 the week of June 13. any advice would be much appreciated.

[DavidKH]

Dont try for a weight just get as lean as possible but most likely youll be around 150-160 to be "shredded"

[zmcintyre]

Dont try for a weight just get as lean as possible but most likely youll be around 150-160 to be "shredded"

i havent been that low since i was a sophomore in high school during wrestling season. but i have a goal and im going to accomplish it.

[Jay Rawd]

Keto dieting for contest, eh? You don't see that very often. Good luck, though. Let me know how it turns out because my keto experiment went pretty bad.

[zmcintyre]

Keto dieting for contest, eh? You don't see that very often. Good luck, though. Let me know how it turns out because my keto experiment went pretty bad.

its not going like i had expected it to. im following it step by step and have lost 2.5 pounds. i dont know what im doing wrong. i think im taken in to much protein (i totled it and its about 250g of protein). to adjust it a little im only eating 4eggs/3egg whites in the morning and 3eggs/2egg whites at night and switching between fatty-protein/vegetables one week and lean-protein/vegetables the next week. how do i post pics on the threads?

[zmcintyre]

i had the worst chest day. i felt like i couldn't lift a phonebook. ex: incline bench i can usually do 185lb 8-10 times; i could barely get 155 12x. could it be that im not takeing Superpump before i workout? im cycling off of it for a while, i felt i got to used to it. Or could it be the diet? i haven't felt this weak and tired since ive been on the diet and im beggining the 3rd week today. the previous weeks i have taken Superpump before my workouts and noticed a little drop in strength but nothing like today. any thoughts?


here are some pics.

[Blahzay128]

A couple of things....first off, If you had been using Superpump while on 'Palumbo' diet....that will be sure to kick you out of any type of ketosis that your body is in. If your very low carb w/out being in ketosis...you can expect to feel like crap. Perhaps this is what is going on. The only carbs you should be taking are from indirect sources....peanut butter/almonds/etc.

You will feel crappy for a bit before you switch over to ketones for energy. After that, you will feel fine. Keep the diet simple and avoid the 'extras' like superpump and that garbage....if you need energy have a large cup of black coffee.

Looking at your pics....you can be in pretty good shape...but now is the time to nail your diet and not miss any cardio....no time to mess around...and don't stress too much, that can just cause probs...keep us updated!!!

[zmcintyre]

A couple of things....first off, If you had been using Superpump while on 'Palumbo' diet....that will be sure to kick you out of any type of ketosis that your body is in. If your very low carb w/out being in ketosis...you can expect to feel like crap. Perhaps this is what is going on. The only carbs you should be taking are from indirect sources....peanut butter/almonds/etc.

You will feel crappy for a bit before you switch over to ketones for energy. After that, you will feel fine. Keep the diet simple and avoid the 'extras' like superpump and that garbage....if you need energy have a large cup of black coffee.

Looking at your pics....you can be in pretty good shape...but now is the time to nail your diet and not miss any cardio....no time to mess around...and don't stress too much, that can just cause probs...keep us updated!!!

thanks man. i was wondering why my weight was slow in coming down. i guess it was the superpump. im not a coffee drinker so would caffeine pills be a good substitute? also would it be ok to eat a bagle or drink a small gatoraide right after lifting? any advice anyone has please tell. i need all the help i can get.

[ultrawaves]

we are currently running the exact same diet. ive been into this diet for about 6weeks now. i started the diet at 206, now im 195.5 33 an 3/4th waist and 17 1/2 inch arms.

my show is in may 9, im still 9 weeks out, want to come in at 180 about 5% percent bodyfat. i just started to add cardio this month.


if you do eat carbs, make sure there green lefty vetables like salad, brussle sprouts, spinach,

felt like crap last week had a lingering headache the whole week but im fine now. ill stay incontact with you.

if i was you i would lift heavy to improve muscle density sense it look like your bodyfat is 19% to 20% judging from those pics but you have time to get that down and come in hard as a rock, just keep diet on point good luck

[Jay Rawd]

its not going like i had expected it to. im following it step by step and have lost 2.5 pounds. i dont know what im doing wrong. i think im taken in to much protein (i totled it and its about 250g of protein). to adjust it a little im only eating 4eggs/3egg whites in the morning and 3eggs/2egg whites at night and switching between fatty-protein/vegetables one week and lean-protein/vegetables the next week. how do i post pics on the threads?
250 g of protein on the Palumbo diet seems a bit low for a 194 lb. guy. As I recall, the Palumbo diet calls for 1.5 grams of protein per lb. of bodyweight.

[zmcintyre]

250 g of protein on the Palumbo diet seems a bit low for a 194 lb. guy. As I recall, the Palumbo diet calls for 1.5 grams of protein per lb. of bodyweight.

yeah i thought the high protein may be slowing my weight-loss down, but i found out it was the Superpump keeping me out of full ketosis. im gonna play around with diet when it comes to protein(but never going below 200g). im going to up the protein next week and week after to see if there is any difference.

had a GREAT leg workout today. felt more energized than yesterday(not taking superpump anymore) and had a great cardio session too. im thinking of switching up working different parts of my legs each week,EX: work quads one week/then work hams the next but im still going to work calves on both weeks. IMO i have some pretty good quads but i think my hamstrings are lacking. When it comes to the re-feed can i eat anything i want or still keep it moderatly healthy? The little woman(yes thats what i call my girlfriend) is wanting to take me to eat Thai food Saturday. I tested the waters the first 2weeks and had BBQ chicken breast(skinless) with 3cups white rice with lettuce the first week; then last saturday had Mexican. I blew up after the healthy re-feed(jumped 8 pounds over night) but only jumped 1lb 1/2 after the mexican. any thoughts?

morning weight 195.2

[Blahzay128]

DO NOT have any carb after your workout. The only carbs you should be having are from indirect sources.

Your body will never switch over to ketones if you have carbs in the day. The carbs in peanuts/almonds are ok. Anything else...is not. You should also be taking a fiber supplement. Fiberlyze by species/ Fiberteq by VPX / or even good old metamucil are great.

You will feel crappy until you get into ketosis. I would wait at least 10-14 days to have your first cheat meal...which should be your last meal of the day...and the same day each week. Towards the end, you should cut the cheat meal out. However, at this point, it serves to keep the metabolism revving. If you really want to know ALL about the palumbo diet...I'd go straight to his site...he's got a forum where he answers all questions...and pretty much anything you can think of has already been asked. PM me if your interested in finding the site out....I'm not gonna pimp it on the bb.com forums :)

also the cheat meal is just that....1 meal!!!! If your serious about doing a show...and this diet....you cannot deviate...b/c you can only expect to come out on the short end of the stick if you do....This sport is all or nothing....well in my opinion anyways...hah, but I've been told I take things wayyyy to seriously.

[zmcintyre]

DO NOT have any carb after your workout. The only carbs you should be having are from indirect sources.

Your body will never switch over to ketones if you have carbs in the day. The carbs in peanuts/almonds are ok. Anything else...is not. You should also be taking a fiber supplement. Fiberlyze by species/ Fiberteq by VPX / or even good old metamucil are great.

You will feel crappy until you get into ketosis. I would wait at least 10-14 days to have your first cheat meal...which should be your last meal of the day...and the same day each week. Towards the end, you should cut the cheat meal out. However, at this point, it serves to keep the metabolism revving. If you really want to know ALL about the palumbo diet...I'd go straight to his site...he's got a forum where he answers all questions...and pretty much anything you can think of has already been asked. PM me if your interested in finding the site out....I'm not gonna pimp it on the bb.com forums :)

also the cheat meal is just that....1 meal!!!! If your serious about doing a show...and this diet....you cannot deviate...b/c you can only expect to come out on the short end of the stick if you do....This sport is all or nothing....well in my opinion anyways...hah, but I've been told I take things wayyyy to seriously.


believe me man, when i get my eyes set on something i won't stop till i reach it. got the fiber and started taking it a few days ago. making me fart alot more. little woman hates it :)

[zmcintyre]

had a great shoulder day and cardio was excellent. fat is starting to fall off like crazy. can see deep cuts in my quads and shoulder striations are starting to come in. also upper chest cuts are starting to show up. June 13th can not get here fast enough.

would liquid amino or pill form be better? im thinking of dropping the liquid since it has 6g carbs and 5g sugar in it.

morning weight 192.2

[ygbodybuilder10]

Dont try for a weight just get as lean as possible but most likely youll be around 150-160 to be "shredded"

how could u say that with out seeing any pics yet?

[zmcintyre]

how could u say that with out seeing any pics yet?

i had just put up a profile pic when he said that. and dang dude ur huge. how long u been lifting?

[ygbodybuilder10]

i had just put up a profile pic when he said that. and dang dude ur huge. how long u been lifting?

hey man thanks, i first picked up a weight at 16,

[zmcintyre]

having some trouble with my left shoulder (front deltoid mainly) every time i do a chest workout it kills within a couple of sets. i stretch it pretty good before lifting but the pain is unreal. i've asked a few guys at the gym and they said to work the rear-delt more to even out the size. dont know what that has to do with it, but any suggestions?

[zmcintyre]

is the bomb. kept it pretty healthy. had 3bbq pork chops, 4 cups white rice, some squid, 2 cheese wan-tons(however its spelt), small salad and finished off my girlfriends plate which consisted of mainly noodles and a few bits of chicken. im guessing i took in close or around 200g carbs. im surprised my weight did not jump sky high this morning(didnt gain a pound). looking forward to a heavy chest day with some new supps i got(I-GH-1 and Methyl 1-D). looking to hit 185lb by the 26th which is when i will post progress pics. definition in my legs is coming in great. decided to cut out the liquid Amino Acids cause of the carbs and sugars in it. does anyone know what could be causing my shoulder problem? severe irritation within a few sets. only happens on chest days.

[Whomper107]

having some trouble with my left shoulder (front deltoid mainly) every time i do a chest workout it kills within a couple of sets. i stretch it pretty good before lifting but the pain is unreal. i've asked a few guys at the gym and they said to work the rear-delt more to even out the size. dont know what that has to do with it, but any suggestions?

I've dealt with a similar problem in both shoulders. What worked for me was taking a month or so off from working chest, and working the rotator cuff 2-3 times a week. A week off chest is obviously not ideal in the middle of prep, but it may be the only way to get things back to normal. If your problem is anything like mine, then the root is an imbalance in deltoid/rotator cuff strength. This causes inflammation in the rotator cuff, which is what you are feeling when you try and work chest. Trying to work through it proved to be a bad idea - it got worse before it got better.

[zmcintyre]

I've dealt with a similar problem in both shoulders. What worked for me was taking a month or so off from working chest, and working the rotator cuff 2-3 times a week. A week off chest is obviously not ideal in the middle of prep, but it may be the only way to get things back to normal. If your problem is anything like mine, then the root is an imbalance in deltoid/rotator cuff strength. This causes inflammation in the rotator cuff, which is what you are feeling when you try and work chest. Trying to work through it proved to be a bad idea - it got worse before it got better.

would it be ok to lift light on chest (say 2-3 sets moderate weight) and work the rotator cuff extra?

[Blahzay128]

is the bomb. kept it pretty healthy. had 3bbq pork chops, 4 cups white rice, some squid, 2 cheese wan-tons(however its spelt), small salad and finished off my girlfriends plate which consisted of mainly noodles and a few bits of chicken. im guessing i took in close or around 200g carbs. im surprised my weight did not jump sky high this morning(didnt gain a pound). looking forward to a heavy chest day with some new supps i got(I-GH-1 and Methyl 1-D). looking to hit 185lb by the 26th which is when i will post progress pics. definition in my legs is coming in great. decided to cut out the liquid Amino Acids cause of the carbs and sugars in it. does anyone know what could be causing my shoulder problem? severe irritation within a few sets. only happens on chest days.

I know you are doing an NPC show...but if you plan to compete in any natty orgs....I believe Methyl 1-D or any pro-hormone / pro-steroid are banned and will thus bar you from competing.

Just keep that in mind.

[Whomper107]

would it be ok to lift light on chest (say 2-3 sets moderate weight) and work the rotator cuff extra?

Keep it light, and definitely not more than a few sets as you said. Speaking from experience though, I would suggest eliminating all chest work. I tried to sneak some in on top of my injury, and it got to the point where I couldn't do a DB Press with weight most girls use. Sometimes you've got to cut off a finger to save your whole hand - I suggest just missing chest workouts for the next 2-3 weeks to let this heal up.

The only alternative I see is if a doctor prescribes you an oral or topical anti inflammatory, and/or gives you a Cortisone shot in your shoulder. Both of these might take the inflammation down enough to let you get in some light workouts on it.

[zmcintyre]

Keep it light, and definitely not more than a few sets as you said. Speaking from experience though, I would suggest eliminating all chest work. I tried to sneak some in on top of my injury, and it got to the point where I couldn't do a DB Press with weight most girls use. Sometimes you've got to cut off a finger to save your whole hand - I suggest just missing chest workouts for the next 2-3 weeks to let this heal up.

The only alternative I see is if a doctor prescribes you an oral or topical anti inflammatory, and/or gives you a Cortisone shot in your shoulder. Both of these might take the inflammation down enough to let you get in some light workouts on it.

well i did a light chest doing no more than 3 sets with 8 reps/moderate weight and had a pretty good workout and a nice pump. i also did 4 sets working my rotator cuff before chest and did not have any pain at all during lifting, but im starting to feal some slight tightning in it right now. also think i had mind over matter going cause of the excitment of using some new supps.

[zmcintyre]

I know you are doing an NPC show...but if you plan to compete in any natty orgs....I believe Methyl 1-D or any pro-hormone / pro-steroid are banned and will thus bar you from competing.

Just keep that in mind.

i would like to do a natural show at a later date. but i dont know of any other organizations in Alabama. is there a website i can go to that has a list of shows?

[zmcintyre]

would it be safe to jump right into a cycle of Gaspari Mitotropin after cycling Hydroxycut Hardcore for 2 1/2 months or should i take a month or two off fat burners?

[Blahzay128]

i would like to do a natural show at a later date. but i dont know of any other organizations in Alabama. is there a website i can go to that has a list of shows?

There are several natty orgs...but keep in mind, if you use the supplements you mentioned you will not be able to participate for a certain amount of time. They are usually polygraphed/urine tested.

INBF - 7 yr drug free (just b/c it can be bought in a store does not mean it is drug free)

OCB

those are the 2 big natty orgs...you can google for the website.

[zmcintyre]

good week so far. great workouts and cardio sessions. good pumps all over. went to the tanning place yesterday and its amazing how a tan can show more definition. getting sick of eating the same thing everyday but i know i have to do it if i want to succeed.

how important is stretching after lifting(sometimes i forget to stretch)?

morning weight: 189.4

[Jay Rawd]

You don't have to eat the same thing every day, just hit your target macros.

[zmcintyre]

it was a weird re-feed last night. it was like my body didnt want to eat the mexican but i wanted it bad. i still ate it but it was not enjoyable as the last couple of weeks were. but before that i thought i was going to have a good hard 2 hour cardio(all LIT) but i forgot my gym closes at 5 insted of 530. needless to say i was dissapointed only got an 1 1/2 hours. also tried a sample of Gaspari Mitotropin and wow i had some great energy.

morning weight after re-feed: 192.0.

why does my weight jump up on some re-feeds and not others?

[Frankdaddy]

thanks man. i was wondering why my weight was slow in coming down. i guess it was the superpump. im not a coffee drinker so would caffeine pills be a good substitute? also would it be ok to eat a bagle or drink a small gatoraide right after lifting? any advice anyone has please tell. i need all the help i can get.

Youll be a coffee drinker big time if you stick to a keto diet, and get low enough bodyfat %...I That shhh will start to taste like kool-aid ;)


Also it seems like you did not plan this much out before jumping o nthe contest prep bandwagon. You should really give yourself a couple of days to figure a game plan for a 6 week period each time. Take pics every week from all angles, judge them, and see how you are doing. Judge by lower back/glute, hamstring fat, and lower stomach fat to judge your conditioning the most. Maybe add 1-2 HIIT days instead of so much low intensity cardio for long duration like it seems you are doing.

[zmcintyre]

Also it seems like you did not plan this much out before jumping o nthe contest prep bandwagon. You should really give yourself a couple of days to figure a game plan for a 6 week period each time. Take pics every week from all angles, judge them, and see how you are doing. Judge by lower back/glute, hamstring fat, and lower stomach fat to judge your conditioning the most. Maybe add 1-2 HIIT days instead of so much low intensity cardio for long duration like it seems you are doing.[/QUOTE]

yeah i really didnt have a set game plan. i just asked some guys at my gym about dieting and i was told to look at Dave Palumbos diet(all this was about a month ago). i had started dieting in December for a show in April but the was not as disciplined and having to go to holiday dinners and not being "rude" to my girlfriends family by eating what little i could get away with without being told to get more. but i have been really strict on this diet and its working well. I do intervals 3x a week (run 1 minute/walk 1 minute) would that be considered a HIIT or should i start doing sprints for 20 seconds or 100 yard sprints? the only time i do a long period of LIIT is on Wednesday and Saturdays when i dont do any lifting, other times its just for an hour.

[BigBack250]

I'm also currently doing the palumbo diet and i like it alot
I was wondering if eating cottage cheese (Fat Free) would affect my ketosis
I think it would be considered an indirect carb?

[zmcintyre]

I'm also currently doing the palumbo diet and i like it alot
I was wondering if eating cottage cheese (Fat Free) would affect my ketosis
I think it would be considered an indirect carb?

im not sure on that one. i would not think it would be. i was told as long as i meet my macros that it would be fine. if your having 3eggs with 2 egg whites before bed like me then i would just drop an egg or egg white to substitute the cottage cheese.

[Blahzay128]

You CANNOT have cottage cheese.

[SEMPER_BIG]

I am preparing for my first show on June 13 (NPC Southeastern Golds Classic). I have already lost 18 lbs in preparation for a show i was going to do in April but im not going to make it. I need all the help I can get. Any advice would be great and much appreciated. I am currently following Dave Palumbos diet. I have been following this for 1 week and re-feed is Saturday afternoon. Is the re-feed all day or just 1 time that day?

meal 1: 5 whole eggs(omega 3 eggs)/ 4 egg whites(international egg whites)

meal 2: 50g whey/ 1tbsp natural peanut butter

meal 3: 8oz chicken breast(have to eat 2 for the 8oz)/16 almonds

meal 4: same as meal 2

meal 5: 8oz steak or salmon/ green salad

meal 6: same as meal 1

taking liquid BCAA 3 times daily and my water intake is 1 1/2 gallon. Cardio is 30 minutes before lifting and 30 minutes after on a slight incline keeping my heart rate at 120-130bpm. I have a "body fat" measurement on my scale. I highly doubt that it is accurate but im confused about my weight-lose. At the beginning my weight was coming down and body fat was staying up. Now that I am at 197 my weight lose has stopped but body fat keeps dropping. Has my weight loss stopped because of the change in my diet?

Also taking Hydroxycut Hardcore and a multi-vitamin. Again, any advice or help would be much appreciated since this will be my first show.

pics will be up soon. computer doesn't like my camera for some reason.

Im not meaning to discourage you or to disrespect you, but if you actually want to do well at this show you need much more size even for a light weight competitor. I'd reccomend taking a year off to put on SIZE before you do this show. The competitors that come to the SE Gold's Classic come from GA, MISS, TENN, and all parts of Alabama. I am from Gadsden, and I go to this show every year, its a good show and the competitors are pretty solid. If you do compete it'll still be good experience for you, just dont expect to place real high.

[Tarfu77]

Lay off any flat bench work for a little while.You could try decline and see how your shoulder feels.Machine presses if it comes down to it.I'm not sure if your doing any dips but that could aggrevate your shoulder too.BTW you don't look in the twenties for BF%.I would say high teens.Good luck and make sure you take weekly photos or videos.

[zmcintyre]

Im not meaning to discourage you or to disrespect you, but if you actually want to do well at this show you need much more size even for a light weight competitor. I'd reccomend taking a year off to put on SIZE before you do this show. The competitors that come to the SE Gold's Classic come from GA, MISS, TENN, and all parts of Alabama. I am from Gadsden, and I go to this show every year, its a good show and the competitors are pretty solid. If you do compete it'll still be good experience for you, just dont expect to place real high.


Lay off any flat bench work for a little while.You could try decline and see how your shoulder feels.Machine presses if it comes down to it.I'm not sure if your doing any dips but that could aggrevate your shoulder too.BTW you don't look in the twenties for BF%.I would say high teens.Good luck and make sure you take weekly photos or videos.

@Semper_BIG
non-taken man. its cool. im really doing this show just to gain some experience like you said. i dont think ill place high at all cause i do think i will be quite small. suprisingly though i think my arms have gotten bigger and my chest seems thicker. lol.

@Tarfu77
ok ill give the flat bench a layoff. i havent done dips in a loooonnng time. i hate doing them, it really irritates the bone in my forearm. and ill be sure to start taking weekly pics insted of monthly.

[Blahzay128]

updated pics? How far out are you right now?

[zmcintyre]

updated pics? How far out are you right now?

pics will be up next week with accurate bodyfat measure. i am 12weeks and 4days out. had something mom made called Balslamic(i think thats what it is called) turkey the other night and it was good. i have went up on water intake and am taking in 2 gallons.

morning weight: 189.4/ shooting for 185.5 by next thursday

[zmcintyre]

@Blahzay128
is it ok if i have a glass of sweet tea saturday with my cheat meal? if i can how much can i have? its been 3 months since i had a very small glass and im dying for some. would 16-20oz be alright? having a large pizza by the way.

[Blahzay128]

@Blahzay128
is it ok if i have a glass of sweet tea saturday with my cheat meal? if i can how much can i have? its been 3 months since i had a very small glass and im dying for some. would 16-20oz be alright? having a large pizza by the way.

According to Palumbo, eat to satisfy whatever cravings you have. So I'm sure that the tea would be fine. I had pizza for my last cheat meal....and wings....and garlic knots...and brownie sunday :)

[zmcintyre]

i just weighed myself and i am 187.6. after a few days of Mitotropin i think this is the best fat burner i have ever tried(first full day yesterday, had some samples monday). and I-GH-1 has been giving me some really good sleep. fall asleep quick and wake up refreshed and ready to go. im fired up guys, im ready to step on stage today(i wouldn't place though lol. still jiggle). bout to leave and kill my hams and glutes.

Ham and Glute routine:
Wide stance squats(smith machine)- 3setsx8reps
Front squats(smith machine)-3x8
Romanian deadlifts(smith machine)-3x8
Hack squats-3x8
Reverse leg curl-2x25

*heavy as i can go except on leg curls(doing light weight to just get the pump real heavy and full)

any adjustments feel free to make.

45min. of LIT to finish up

[Blazed]

Why the lack of free weight movements?

[zmcintyre]

Why the lack of free weight movements?

im trying to spend less time lifting(just being cautious not to overtrain) and more cardio. im averging an hour lifting and an hour of cardio. i really use dumbells on chest and shoulders than anything else. do you suggest that i start doing some dumbell lunges?

[Blazed]

I think doing heavy compound lifts during prep is essential to preserving lean body mass. Lower the volume, increase the frequency slightly. Cardio is only part of the equation. I would throw in some free weight squats and SLDL's for legs for example. I mean, if what your doing is working then by all means continue, just some food for thought though.

Doing great man. Looking forward to seeing the finished product on stage.

[zmcintyre]

I think doing heavy compound lifts during prep is essential to preserving lean body mass. Lower the volume, increase the frequency slightly. Cardio is only part of the equation. I would throw in some free weight squats and SLDL's for legs for example. I mean, if what your doing is working then by all means continue, just some food for thought though.

Doing great man. Looking forward to seeing the finished product on stage.


thanks bro. any advice you have or tips/new workout routines im all ears. im always looking for a new movement. i hate doing the same routine each week. i dont know what it is i just have to do something different each week. the reason i do so much on smith is because i personally think it provides a perfect form and range of motion whereas free movement a person can lean to far forward or back(in my case i had a bad experience on free squats a few years back). i do SLDL's when i work my thighs

[zmcintyre]

just got back from camping and had a pretty good time. i was a little pissed caused i couldn't eat what everyone else was eating and have a few beers while everyone else was drunk. i was jealous. but i know it will all be worth it. it also made me feel pretty good when we did some hiking and everyone else was sucking air and i was breathing calmly. did something ive never done and enjoyed it; i "ran rocks" meaning just all out running and jumping from rock to rock uphill. good cardio and burns the hams pretty good. just annoys me when the little woman and her friends plan things out of the blue especially since im preparing for a show.

its the afternoon and i just weighed in at 188.0. so im guessing my morning weight was around 186/187. i usually gain 2-3lbs throughout the day. veins in my arms are coming in a lot more. it seems every time i do the smallest task lifting my veins just pop out. i cant help but feel and look at them with amazement. Lol. but its time to start picken up the pace. 2 1/2 months to go.

[zmcintyre]

good chest workout tonight. really pushed it doing pyramids going up in weight as well as reps. i pretty much took last week off from lifting except for legs and doing cardio. i feel stronger than ever and just itching to get on stage. had great pumps and very veiny(never been veiny lifting before). looking forward to legs tomorrow. i have started doing my cardio before breakfast and moved my workouts to the evening hours. i heard its better to burn more fat that way. i had pizza(Tombstone) for my cheat meal along with chips and salsa(i love chips and salsa) and a nice glass of sweet tea that i had been craving for a long time and enjoyed eating it all while watching the NCAA D1 wrestling championships; it was a good night with good food and great wrestling. needless to say i felt sick as a dog after eating all that.

pics will be up this week along with body fat percentage.

what is a good ab routine? i work my abs and obliques on separate days

Abs: machine crunch 3x15
decline crunch 3x15
rope pull down 3x15
leg raises 3x15
*i have started doing weighted crunches to improve thickness

Obliques: Side crunches on crunch machine 3x15
twists 3x15-20-25

[zmcintyre]

i just found out from my base that i will be going to Barbados for 10-12 days in April. i know i will be doing cardio but does anyone know if there is a gym there?

[zmcintyre]

i met my goal weight of 185.5 for this month with a morning weight of 185.2 a day ahead of schedule. its been a good week so far. told im going to Barbados next month, having great workouts and a surprising 9.5% BODY FAT! Needless to say i was shocked when i was told that. a trainer at my gym did it with calipers this morning before cardio so i do not know how accurate it is. im gonna give it at least +2% cause i know calipers are still not on point. im going to find a place that has a chamber to get an accurate measurement.

pictures will be up 2night for criticism. be mean guys. i want all the help i can get.

next month goal weight: 175.5lb

[zmcintyre]

these are my pics taken today. i am 9.5%BF and 185.2 morning weight.

[zmcintyre]

here are some more. i think my lower chest needs some work to bring it up. im surprised my back has come in as quick as it has. the pics and lighting dont do my legs much justice but they do look alot better in person.

please critique and be mean. i am currently 11weeks and 3 days out. i am taking in a little over 3 gallons of water a day. my cardio consists of hour of LIT in the morning before breakfast and 45 minutes in the evening after lifting. i also do 1minute intervals of walking and running 3x a week for 30 minutes(can someone tell me if this is a HIIT? i have asked before and no one has answered)

[Squizzzer]

work a ton on the posing...and you're not near 9.5%...

walking for a minute/running a minute is a type of interval training...

most however choose to do shorter sprints...15'ish seconds...then do the "rest" interval of 45 seconds
with a good warm up and cool down of course.....


but on a keto type diet i don't think this is really recommended

[zmcintyre]

work a ton on the posing...and you're not near 9.5%...

walking for a minute/running a minute is a type of interval training...

most however choose to do shorter sprints...15'ish seconds...then do the "rest" interval of 45 seconds
with a good warm up and cool down of course.....


but on a keto type diet i don't think this is really recommended


yeah im thinkin im more than 9%. im saying around 12-14%. im going to try and find a place that has a BF chamber.

[Squizzzer]

yeah im thinkin im more than 9%. im saying around 12-14%. im going to try and find a place that has a BF chamber.

BF% isn't really anything worth worrying about...they aren't gonna ask what you got calipered at when you're onstage...you just need to get lean...

[Blazed]

The actual number won't matter much. Worry more about getting leaner. I would also stop trying to "do something different each session" and get on a solid routine and stick to it hard.

[ultrawaves]

agreed get on a solid routine and stick with it

id say your around the 15% bf range. always use the calipers for the best result in regards to bf checks.

dont get down on yourself though, just buckle down harder and remain focus,

[zmcintyre]

agreed get on a solid routine and stick with it

id say your around the 15% bf range. always use the calipers for the best result in regards to bf checks.

dont get down on yourself though, just buckle down harder and remain focus,


My BF was taken with the calipers. she went by a pre-calculated chart so i know it probably was not accurate.

[zmcintyre]

had a good shoulder session tonight. went heavy on pyramids. i think im going to do pyramids for everything up till show time. im doing the basic 8-10-12reps. i did it for my quad workout tuesday and i am still hurting. Back is tomorrow and im looking forward to it cause it is my favorite part to work besides my chest.

my shoulder workouts consists of

upright rows 3x8-10-12
dbell overhead press 3x8-10-12
seated lateral raise 3x8-10-12
barbell front raise 3x8-10-12
bent over rear delt raise(single hand) 3x8-10-12
*on this one i lay face down on an incline bench with a slight bend in my elbow.
rear delt fly 3x8-10-12

[zmcintyre]

anyone know of a good sauna suit that will not rip? i have a valeo and i have to buy a new one every couple months.

[zmcintyre]

@Blahzay
i bought some low sugar ketchup. it only has 1g of sugar but 1g carbs per-Tbsp. is this ok or should i drop it?

[Blazed]

A Sauna suit? Damn dude........you are going about this wrong way lol.

[ArmyROTCCadet05]

Do you have a coach to help guide you?

[zmcintyre]

A Sauna suit? Damn dude........you are going
about this wrong way lol.

really. it sure has helped alot. i used them during wrestling season and dropped weight relatively fast. i dont use it everyday like i did in the beginning. i use it probably 3-4 times during the week. i like it cause it gets a good sweat going. when i dont use it i dont drip sweat, i just kind of get a little moist on the skin. i like to drip and rain sweat when i workout. lol.


Do you have a coach to help guide you?

no man i dont. my couch is in basic training right now(its his last week) then he goes to AIT for 5 or 6 weeks for the Army National Guard. its jth16(jordan), some of you may have tracked his contest prep last year. he's the one really inspired me to do a show. so for right now im all on my own. and my "workout partner" doesn't show up to help me lift on my time, only on his time. even then im almost done with my workout when he gets there.

[ArmyROTCCadet05]

You don't really need a workout partner they tend to cause you to get too much rest and slow your workouts down..they're only good for preventing injury.

[zmcintyre]

"my couch is in basic training right now"

wow i need to learn how to spell. lol.

[zmcintyre]

my lats are un-even majorly. my right lat is wider than my left but my left lat is thicker at the top than my right lat is. im am guessing its because when i did dead-lifts i always used my right hand as the under grip. should i start doing DL again except use a left hand under-grip to even this out? this has bothered me for a while now.

anyway had an extra long cardio this morning and afternoon to make up for missing morning cardio yesterday. not to bad but i burned over a 1000cal according to the tracker(dont know how accurate it is). back session went very well since im now using the pyrimid sets. very nice pumps.

i changed pyramid sets to 8-8-10-12
Routine:
Our T-bar row bar has 3 grips: inside(8-8-10-12), middle grip(8-8-10-12), t-bar grip(8-8-10-12)
*i do the pyramid for each grip
lat pull down(8-10-12)
lat pull down reverse grip(8-10-12)
lat pull down close grip*emphasis on lower lats(8-10-12)
seated low row(8-10-12)
Iso-Lateral rows(8-8-10-10)*has an inside grip and a t-bar grip
Good morning raises(10-10-12)
*i dont know of any other movement to put emphasis on the "christmas tree" for the lower back.

feel free to make any changes to take away or add

what is a good routine for obliques? im up in the air for them.

[zmcintyre]

morning everyone. morning weight was 183.2 after weighing 185.0 yesterday morning weight. today is my off day and cheat meal 2night. having a pizza with brownies and ice-cream topped of with cheese sticks and a nice glass of sweet tea. i can start to see my upper abs coming in.

*does anyone have a fix for my lats?
*what are some good lower ab and oblique movements?
*who believes in Aliens?

[Ric_Daddy]

Good luck bro. Can't wait to see what you look like at the end of your cut. How you finding sticking to eating the same thing each day?

[zmcintyre]

Good luck bro. Can't wait to see what you look like at the end of your cut. How you finding sticking to eating the same thing each day?

thanks bro. really it sucked in the beginning but i tend to get used to things real easy. its amazing what adding different spices and sauces can do to change a foods taste(dont forget to look at the ingredients and nutritional contents). the only part i hate is vegetables. i hate them more than anything, its rare that i eat a salad when im bulking. to me even adding something to change that taste just doesn't work.

[zmcintyre]

the resort i will be staying at in Barbados has a gym; so i can continue on with my training. only thing im worried about now is food. i dont know whether to pre-cook my chicken then freeze it or just wait to see what they have down there. i will be down there for 10 days. will frozen chicken last on a 10-14 hour flight?

i was pretty beat down and tired today, i had to force myself to go do cardio, but after about 30 minutes i started feeling pretty good. tomorrow is chest and im going to keep working my lower chest cause i think it is lagging. can anyone else take a look at my pics and tell me what needs improvement? i know to work on posing.

and please does anyone have a solution to my lat problem?

[zmcintyre]

good lower chest 2night. doin pyramids from now on till show time (8-8-10-12). im confused about my weight. after some of my cheat meals i only gained a pound. but then again on some others i gained 3-4lbs. in this past cheat meal i gained 3 lbs. i weighed 183.2 friday and was 186 this morning. why does my weight jump so high on some meals and not others?

[Squizzzer]

lats - learn to pose...quit squeezing your scapula together on the rear dub
weight - different foods will cause you to hold more or less water...depending on carbs and sodium...
chicken - if you get some dry ice or something...i'd think it would last till you get it down there...
edit: also...you aren't gonna bring up weak body parts during prep...

[zmcintyre]

@Squizzzer
thanks man.

184.3 this morning. 2night is hams.

[zmcintyre]

morning weight 182.7. feeling real aikey this morning. hope im not coming down with something. i have a soreness across my whole back and i havent done back yet. today is just cardio. had a crazy ham session last night. im really feeling those bad boys today.

[zmcintyre]

alright guys, here is my thought and i want some input. with little over 10 weeks away till showtime is it possible, from looking at my pics from last week at 185(182 this morning), for me to step on stage between 155-162? i know not to go by weight but i think i would be absoulutly shredded at 155-162. with an average weight-loss of 2.5-3lbs per week is it possible? i have followed the same diet from the beggining of this thred and have lost over 15lbs in a month. i have bumped up my cardio to 2hrs a day, hour before breakfast and hour after lifting. im cutting out HIIT this week just to see how i responed to it, i was told to do HIIT and not to do it; so im taking it upon myself to test it and see what happens. i want this bad guys. but im afraid i may be behined. input please...

[zmcintyre]

i stepped on my scale at 4:30 this morning before going and doing cardio and my weight showed up as 184.0! then when i got home and checked it again it showed up as 184. so i stepped off and got back on stepping with my right foot first, i usually step with left foot first, and my weight was 181.3. i repeated this 3 more times and got a reading of 183.1, 184.2 and 183.5. needless to say im dumbfounded cause i dont know what number to trust. if i am heavier i do not know what caused me to gain 1.3lbs(182.7 yesterday morning weight). could it be a slight gain in muscle? the only thing i did yesterday was think about doughnut holes and drinking a mountain dew. i dont know what is going on. im going to be anticipating tomorrow morning now. but anyway; shoulders are tonight.

any input on my previous post?

[RooRooTJ]

i stepped on my scale at 4:30 this morning before going and doing cardio and my weight showed up as 184.0! then when i got home and checked it again it showed up as 184. so i stepped off and got back on stepping with my right foot first, i usually step with left foot first, and my weight was 181.3. i repeated this 3 more times and got a reading of 183.1, 184.2 and 183.5. needless to say im dumbfounded cause i dont know what number to trust. if i am heavier i do not know what caused me to gain 1.3lbs(182.7 yesterday morning weight). could it be a slight gain in muscle? the only thing i did yesterday was think about doughnut holes and drinking a mountain dew. i dont know what is going on. im going to be anticipating tomorrow morning now. but anyway; shoulders are tonight.

any input on my previous post?

You will always be heavier at night most days. I typically am 1 to 3 lbs heavier at night because of the amount of water I am drinking and how much or how little I have pissed out during the day. Could also be your scale at home. Is it battery powered? If it is the batteries may be going. I know my food scale does something like that when the battery is getting low.

Just noticed that it was 4:30 am not pm could just be water though.

[fltallpaul]

i stepped on my scale at 4:30 this morning before going and doing cardio and my weight showed up as 184.0! then when i got home and checked it again it showed up as 184. so i stepped off and got back on stepping with my right foot first, i usually step with left foot first, and my weight was 181.3. i repeated this 3 more times and got a reading of 183.1, 184.2 and 183.5. needless to say im dumbfounded cause i dont know what number to trust. if i am heavier i do not know what caused me to gain 1.3lbs(182.7 yesterday morning weight). could it be a slight gain in muscle? the only thing i did yesterday was think about doughnut holes and drinking a mountain dew. i dont know what is going on. im going to be anticipating tomorrow morning now. but anyway; shoulders are tonight.

any input on my previous post?

I just read throught the majority of your posts and its seems to me you are really confused. I can imagine contest prep is really hard without someone to guide you through. Unfortunately asking advice from several different people seems to be hindering you. I would really suggest contacting a contest prep person who you know can get the results you want. If you would like I can PM you a few names of guys that I would trust completely. I worked with Layne Norton, top notch guy.

Your refeed meal confused me. Eating like a glutton even one time a week can really set you back...your refeed should be controlled in my opinion. It sounds like you are serious and that is why I am trying to help. Losing 20-30lbs in 10 weeks in no joke. Weight loss can stall when you close to stage ready and you must employ a few sound strategies. I am sure Jordan can tell you all he went through trying to do it alone.

Everyone has different body types and you need someone who knows this game good enough that they can create a plan for you which will fit you...some people can eat fast food and lose weight while others must keep carbs under 50 a day....

Good luck....

[zmcintyre]

I just read throught the majority of your posts and its seems to me you are really confused. I can imagine contest prep is really hard without someone to guide you through. Unfortunately asking advice from several different people seems to be hindering you. I would really suggest contacting a contest prep person who you know can get the results you want. If you would like I can PM you a few names of guys that I would trust completely. I worked with Layne Norton, top notch guy.

Your refeed meal confused me. Eating like a glutton even one time a week can really set you back...your refeed should be controlled in my opinion. It sounds like you are serious and that is why I am trying to help. Losing 20-30lbs in 10 weeks in no joke. Weight loss can stall when you close to stage ready and you must employ a few sound strategies. I am sure Jordan can tell you all he went through trying to do it alone.

Everyone has different body types and you need someone who knows this game good enough that they can create a plan for you which will fit you...some people can eat fast food and lose weight while others must keep carbs under 50 a day....

Good luck....


to be honest man i am confused. told to do HIIT/not to do it and on re-feeds eat whatever i want that i have a craving for. i am serious bro, im the type of person that i will not quit until i achieve my goals. whatever i want i go after and dont stop.i first got the Keto Dieting information from a guy at my gym that has done a few shows;dont know where he is at now as he has quit coming, i would love to have someone coaching me through this. it would be so much easier in my opinion. send me some names of people you trust if u dont mind. i must tell you that money is tight and i dont know if i can afford a full time person.

anymore info you have please share.

[zmcintyre]

You will always be heavier at night most days. I typically am 1 to 3 lbs heavier at night because of the amount of water I am drinking and how much or how little I have pissed out during the day. Could also be your scale at home. Is it battery powered? If it is the batteries may be going. I know my food scale does something like that when the battery is getting low.

Just noticed that it was 4:30 am not pm could just be water though.

my scale is battery powered. it just might be the water. i have upped my intake to 3.25-3.5gal a day now.

[Blazed]

You shouldn't have to shell out money for a coach just to get some experience under your belt for a first show.

You are making a few big mistakes.

You are not sticking to a pre thought out lifting routine. Doing whatever you think feels best on that given day might sound like a good idea, but its asking for problems.

You should also read up a little about the science behind carbohydrates, fats, and protein. Keto dieting may sound like a good idea, and is very effective if done right. It might not be the best diet for you getting ready for this show. Take a good read through Layne Norton contest prep article. Read it beginning to end twice over until everything sinks in. Whomper is using that to do his own prep and he is looking great! I think you can find everything you need as far as information goes for free. Its your first show and it should be a learning experience. Take a more structured approach and you will do great.

[zmcintyre]

You shouldn't have to shell out money for a coach just to get some experience under your belt for a first show.

You are making a few big mistakes.

You are not sticking to a pre thought out lifting routine. Doing whatever you think feels best on that given day might sound like a good idea, but its asking for problems.

You should also read up a little about the science behind carbohydrates, fats, and protein. Keto dieting may sound like a good idea, and is very effective if done right. It might not be the best diet for you getting ready for this show. Take a good read through Layne Norton contest prep article. Read it beginning to end twice over until everything sinks in. Whomper is using that to do his own prep and he is looking great! I think you can find everything you need as far as information goes for free. Its your first show and it should be a learning experience. Take a more structured approach and you will do great.

i took what you mentioned about sticking to a routine and i have been doing just that. im doing 4-5 movements per-bodypart with pyramid sets of 8-8-10-12 and im lovin it. i think the Keto diet i have been following has done me very well for only being on it since the end of February. have come down from 197lb when i started this form of dieting to 182 tuesday morning(anticipating tomorrows weight). u mentioned that a sauna suit is bad; why is that?

[Blazed]

Becuase there is no point in dehydrating yourself at this point? Or at any point really. Your not trying to make weight for wrestling.

Live n' Learn =)

I hope you nail your conditioning.

[User4543432]

just chiming in here to wish you luck man! i dieted for 17 weeks for each of my shows (i did 2), it isnt easy!!! im dropping weight now actually to see where i diet down to while being what i consider "big enough" my hope is to not drop below 255lb, we'll see, i think ill be good. i was 292lb in the pics on my profile, im down to 280lb now and will throw some new shots up when i hit 270, then again 260lb (assuming i get that low). why am i dieting down exactly? well i wanna do a show as well in early 2010, so i have to see where im at now in near contest shape to determine if i will be big enough for a 2010 show.

dude best wishes brother give it hell!!!!!

[zmcintyre]

just chiming in here to wish you luck man! i dieted for 17 weeks for each of my shows (i did 2), it isnt easy!!! im dropping weight now actually to see where i diet down to while being what i consider "big enough" my hope is to not drop below 255lb, we'll see, i think ill be good. i was 292lb in the pics on my profile, im down to 280lb now and will throw some new shots up when i hit 270, then again 260lb (assuming i get that low). why am i dieting down exactly? well i wanna do a show as well in early 2010, so i have to see where im at now in near contest shape to determine if i will be big enough for a 2010 show.

dude best wishes brother give it hell!!!!!

thanks bro. if its one thing im doing it is giving it hell. im so focused i think my girlfriend thinks im crazy. lol. but she supports me a lot in everything i do, even though this whole process has but a big strain on our relationship. this whole experience is a big learning process for me and next time i will be better prepared and well equipped(and start dieting sooner lol) but thanks for the support man and good luck to you also. i see your wearing a black powder shirt eh? MRI is a great company with legit products IMO. although i never got anything out of NO2 Black. my favorite companies have to be MRI and Gaspari. Optimum Nutrition for Whey and Aminos.

@Blaze
ahhhh i gotcha. makes sense. would you recommend it for like the last 2-3weeks?



well morning weight was 181.8. it is legit, i checked it 3 times. i think i tend to lose more weight when i do a lean week eating chicken for evening meals instead of a fatty meat. but back is tonight. i love ripping up my back. looking forward to it.

i need to know some good oblique movements. any recommendations?

[Blazed]

Nope, I don't think a sauna suite should be part of your prep lol.

Just keep the diet and the training up mate.

[zmcintyre]

Nope, I don't think a sauna suite should be part of your prep lol.

Just keep the diet and the training up mate.


good deal. will do.

[Blazed]

Wacth the posing videos on the main BB.com page. They are a great start for learning the mandatories. If you could find someone to work with in person who has competed even better!

[zmcintyre]

it was crazy. i had so much anger built up. first i find out that i have been dropped from the Barbados trip and a house that my buddies and i where so close to renting was snatched out from under us by a family that decided at the last possible minute that they wanted a different house. so needless to say i had plenty of fuel for the fire and i TORE IT UP!!! I think anger is the best motivator for lifting. it is for me anyway. morning weight was 181.8. it is legit. i checked it three times. tomorrow is rest as well as re-feed. having asian food. looking forward to some orange chicken and rice and noodles. i love asian food.

i have decided that i am going to do 3 HIIT days per week. after losing about 1.5lbs this week after doing nothing but LIT for 2hrs a day i know now i responed better to a mixture. its amazing what you can learn about yourself.

[zmcintyre]

a long awaited rest day. my hams are throbing from the session tuesday night and cadio on inclines. gonna just relax today.

morning weight 181.2lbs

[zmcintyre]

great cheat last night. i love asian food. at the end when we got the bill and fortune cookies my fortune literately said and i quote,"Your goal will be met in two months." i was surprised that it said that. just reading that gives me more motivation to succeed. with just 2 months to go im fired up now. 2 hours of cardio this evening. its gonna be a doozy.

morning weight after cheat: 184.2lbs

[Blazed]

Fortune Cookies never lie.

[zmcintyre]

just got done with the cardio. i did a mix of HIIT and LIT. only 30min of HIIT. 1 1/2 hours of LIT and i burned 1,021 calories. is that to much for a 2 hour session?

[Blazed]

30 minutes of HIIT? What is your idea of HIIT? Do you really do 30-40 intervals????? At max intensity? Followed by 90 minutes on the treadmill? That might be a little OD.

[zmcintyre]

30 minutes of HIIT? What is your idea of HIIT? Do you really do 30-40 intervals????? At max intensity? Followed by 90 minutes on the treadmill? That might be a little OD.

my HIIT consists of 1 minute run/walk intervals. i dont go above 7.5mph running/ 3.5mph walking. broken down it is only 15 minutes of running. i only do long cardio like that on sundays cause my gym doesn't open till 1. i have responded pretty well doing this 3x a week. last week when i did only LIT i lost about 1.8lbs. when i do a mix i loose between 2.5-3lbs.

[zmcintyre]

morning weight was 182.6lbs. my goal is to be 175.5lbs by the 26th of April.

[HEHATEME2]

Your diet is way too lean to be 17 weeks out. You are not giving your body enough so that it can repay you in the later stages. From the pictures I've seen you tend to hold a lot of water and fat. If I was you I would do this:
--Bump up the calories to about 23-2500 for about two weeks or maybe even more. Make sure you are getting the right carbs and calories and not the shi**y kind from crappy food. Eat whole (eggs, chicken, oatmeal, protein powder, pb, whole wheat bread). When you get to nine weeks, start dropping you calories so that when you get to week 5 you sit at around 1800. From week five, drop carbs and start manipulating them a bit. Eat 60-100 for three days and on day four jack it up to 2-250. This will bring you out of the catabolic state and bring you into keeping the muscle you have while dropping body fat. From weeks 3 to one, switch to 5 days of low carb and on the sixth up it to high. The last week you should start carbing up and water manipulating so that you look dry when you step out. Hope this helps for you next show good luck

[zmcintyre]

Your diet is way too lean to be 17 weeks out. You are not giving your body enough so that it can repay you in the later stages. From the pictures I've seen you tend to hold a lot of water and fat. If I was you I would do this:
--Bump up the calories to about 23-2500 for about two weeks or maybe even more. Make sure you are getting the right carbs and calories and not the shi**y kind from crappy food. Eat whole (eggs, chicken, oatmeal, protein powder, pb, whole wheat bread). When you get to nine weeks, start dropping you calories so that when you get to week 5 you sit at around 1800. From week five, drop carbs and start manipulating them a bit. Eat 60-100 for three days and on day four jack it up to 2-250. This will bring you out of the catabolic state and bring you into keeping the muscle you have while dropping body fat. From weeks 3 to one, switch to 5 days of low carb and on the sixth up it to high. The last week you should start carbing up and water manipulating so that you look dry when you step out. Hope this helps for you next show good luck

thanks bro. its funny you say that because i thought about going lean meat and veggies for about 2 weeks to see how much i drop. i tend to loose more during lean weeks than fatty weeks. im on the palumbo diet so wouldn't oatmeal and wheat bread be out of the question? right now im sitting at or around 1800-1900 cals per-day. IMO i think im a little behined for fat loss. my obliques are coming in from the top along with the outline of what i call the v-cut. since this is my first show im trying slight alterations of the diet. and during the fatty weeks i have 1 or 2 servings of red meat and tilapia. but thanks for the advice man.

[zmcintyre]

i was looking forward to lifting since it is chest day and i just felt weak and tired. my strength felt like it had been sucked right out of me. i also pretty much slept all day but i dont feel sick. idk maybe i was just having an off day. cardio was ok. had a good sweat going. but on the up side i got a number to a bodybuilder in my gym and im going to call him tomorrow and see if he can help with posing and a good ab/oblique routine and if need be manipulate my diet.

morning weight was 182.7

quads tomorrow.

[zmcintyre]

i have calculated my weight-loss till show time and if i can make it down to or around 155-162.5(morning weight was 180.6) i will need to lose and average of 2.8lbs per week with 9weeks to go. if i do not make the Southeastern Classic, which is June 13th, then i will compete in the Greater Tennessee Vally show on July 11th giving me really an extra month to prepare and dial in.

so far since December a grand total of 34.4lbs lost.

[MattB4686]

i have calculated my weight-loss till show time and if i can make it down to or around 155-162.5(morning weight was 180.6) i will need to lose and average of 2.8lbs per week with 9weeks to go. if i do not make the Southeastern Classic, which is June 13th, then i will compete in the Greater Tennessee Vally show on July 11th giving me really an extra month to prepare and dial in.

so far since December a grand total of 34.4lbs lost.

I think that is a good idea to have another show in line so you dont have to step on stage if you were not ready. Great work so far man!

[zmcintyre]

I think that is a good idea to have another show in line so you dont have to step on stage if you were not ready. Great work so far man!

thanks bro. i havent told my girl that if i dont make this one then im going to do the next show. she supports me a lot so i hope she will understand. i told her that i would do this one then take awhile off, maybe a month from lifting and just letting my body recover and excrete all the supps and fat burners i have taken in so far(but still take protein). I see your from good 'ol Bama also. where did you go to school? i also see that you take Redline and i have noticed a good number of people that drink it during their workouts at my gym, is it good and would it knock me out of Ketosis? i like having some kind of NO in me during workouts.

[MattB4686]

thanks bro. i havent told my girl that if i dont make this one then im going to do the next show. she supports me a lot so i hope she will understand. i told her that i would do this one then take awhile off, maybe a month from lifting and just letting my body recover and excrete all the supps and fat burners i have taken in so far(but still take protein). I see your from good 'ol Bama also. where did you go to school? i also see that you take Redline and i have noticed a good number of people that drink it during their workouts at my gym, is it good and would it knock me out of Ketosis? i like having some kind of NO in me during workouts.

Yea man,I went to school at springville. As far as I know the label says their are zero calories in the redlines. So it shouldnt knock you out of ketosis. however, I have never ran a keto diet so i'm not sure.

[zmcintyre]

oh man what a quad session tonight. my legs are killing me, i can barely walk. i talked to the guy that will be helping me posing and adjusting my diet if need be for a brief moment as he was also in the middle of his workout. he asked me how much longer i had and i told him about another 2 hours. he got this shocked look on his face and said,"Dude, your overtraining." I dont think i am, i am only lifting for an hour and cardio for an hour. but anyway im looking forward to getting some much needed help.

morning weight: 180.6

Quad Routine:

Plate Loaded Squat- 8-8-10-12
Leg Press- 8-8-10-12
Leg Extension 2x25 toes pointed in/2x25 toes pointed out/25 reps toes pointed up
Standing Calf Raises- 10-12-14
Seated Calf Raises- 10-12-14

*I tried to do lunges but after the Leg Press and Plate Loaded Squat my legs felt like jello and i was getting off balance. Should i do the lunges before the press movements?

[zmcintyre]

@MattB4686
nice bro. i went to trussville graduated in 2007. what year did you graduate?
did you know a jordan huckabee? im gonna ask around about the Redline and see if its ok to drink.

Finally im in the 170's! Morning weight was 179.4! I have 9weeks and 2 days till show time and im stayin true and believing in the fortune cookie(if you dont know about it look up a few from this post). i cant wait. tonight is shoulders and im going to blast them! dropping to the 170's has lit a new fire.

[Blahzay128]

Post a few updated pics if possible.

[zmcintyre]

Post a few updated pics if possible.

i will get those up this weekend.

[MattB4686]

@MattB4686
nice bro. i went to trussville graduated in 2007. what year did you graduate?
did you know a jordan huckabee? im gonna ask around about the Redline and see if its ok to drink.

Finally im in the 170's! Morning weight was 179.4! I have 9weeks and 2 days till show time and im stayin true and believing in the fortune cookie(if you dont know about it look up a few from this post). i cant wait. tonight is shoulders and im going to blast them! dropping to the 170's has lit a new fire.

Great job on the weight loss!

I graduated in 2004, but no I have never heard of him.

I pretty sure you are fine since the redlines have no calories.

[zmcintyre]

Great job on the weight loss!

I graduated in 2004, but no I have never heard of him.

its a she bro. lol.



morning weight was 179.4 again. i think im getting down to the "nitty gritty" part of cutting. I talked with the guy that will be helping me and he asked what my BF was and i told him 12% and he said with 9weeks to go that i may not have enough time. i want to be around 6-7%BF. but im going to bust it and stay true to the fortune cookie.

[zmcintyre]

good cheat meal last night. mostly it was white rice and chicken with BBQ sauce and ranch dressing. my morning weight was a surprisingly 177lbs. needless to say i was shocked at how much i was since my goal weight is 175.5 for this month by the 26th. i checked it a few times to make sure my scale wasn't goofing up again and it was legit. my weight this morning was 182.6lbs.

would it be ok to carb up all day. i think it was on this forum that i read keeping low fat intake on the re-feed day that it would be ok to carb up all day. since i am keto dieting would this be ok? keep fat intake low and just take in lots of noodles, white rice and protein with the final meal being whatever i want. i spoke with jordan (jth16) about why i think i need to take time off and start bulking cause i think im lacking big time in my abs. i think i have nice size every where else just my abs seem very weak to me. they seem to just be flat with not much thickness at all. he told since im keto dieting then i would appear to be flat and that is just my mind playing tricks on me and until i start to fill out in the final week then it would be apparent that i would be fine. i sure hope he is right.

well my gym was closed today since it is Easter Sunday so i couldn't get my cardio in. so im going to add 30 minutes each session to make up for lost time.

any input to my question about carb up all day?

[LayItDown]

good cheat meal last night. mostly it was white rice and chicken with BBQ sauce and ranch dressing. my morning weight was a surprisingly 177lbs. needless to say i was shocked at how much i was since my goal weight is 175.5 for this month by the 26th. i checked it a few times to make sure my scale wasn't goofing up again and it was legit. my weight this morning was 182.6lbs.

would it be ok to carb up all day. i think it was on this forum that i read keeping low fat intake on the re-feed day that it would be ok to carb up all day. since i am keto dieting would this be ok? keep fat intake low and just take in lots of noodles, white rice and protein with the final meal being whatever i want. i spoke with jordan (jth16) about why i think i need to take time off and start bulking cause i think im lacking big time in my abs. i think i have nice size every where else just my abs seem very weak to me. they seem to just be flat with not much thickness at all. he told since im keto dieting then i would appear to be flat and that is just my mind playing tricks on me and until i start to fill out in the final week then it would be apparent that i would be fine. i sure hope he is right.

well my gym was closed today since it is Easter Sunday so i couldn't get my cardio in. so im going to add 30 minutes each session to make up for lost time.

any input to my question about carb up all day?


just follow the palumbo diet like you said you were doing. the carb up should be one meal. and yeah you are going to look flat until you put carbs back in and fill out.

[zmcintyre]

@LayItDown
dang man is that your calf!?

[LayItDown]

@LayItDown
dang man is that your calf!?

yup...only angle that it looks somewhat decent. compared to my legs its like toothpicks lol

[zmcintyre]

i ran out of whey and i do not get paid till Wednesday! Would the Protein Shots sold at GNC serve as a good substitute for a day or just eat something like a cup of egg whites for my 2nd and 4th meals?

[Squizzzer]

i ran out of whey and i do not get paid till Wednesday! Would the Protein Shots sold at GNC serve as a good substitute for a day or just eat something like a cup of egg whites for my 2nd and 4th meals?

the protein shots would not be a good choice

[zmcintyre]

@Squizzzer
i looked at the shots and they have 0g of sugar and 0g of carbs. why wouldnt they be a good choice?



i talked to my coach a few hours ago at the gym and i gave him a copy of everything from my diet to my routine. he told me to just throw it out and he will have a whole new diet and routine for me tomorrow. said im not getting enough carbs in. he asked me what weight i was tryin to get to and i told him at least 155lb. told him i started at 215lb and he said that was to much weight to lose. that is nearly 60lbs. i agreed with him that it is to much to lose. heck ive already lost over 30lbs since december. but im looking forward to what he is going to put me on. little over 8weeks left. hopefully the fortune cookie will come true.

[Squizzzer]

@Squizzzer
i looked at the shots and they have 0g of sugar and 0g of carbs. why wouldnt they be a good choice?


if they are the shots i'm thinking of...they are collagen protein...which has a very low bio availability...and from what i've heard are a pretty crappy source for protein

it's not too much to lose if you had 60 pounds of fat to loose...

[Blazed]

If you ran out of powder go buy chicken. 1.99/lb 100g protein. Nuff Said.

[zmcintyre]

if they are the shots i'm thinking of...they are collagen protein...which has a very low bio availability...and from what i've heard are a pretty crappy source for protein

it's not too much to lose if you had 60 pounds of fat to loose...

they are New-Whey by IDS. lol. yeah if it is fat to loose, but i dont think i had 60lbs of fat.

[Blazed]

You did ;)

[zmcintyre]

been hearing a lot about Gaspari Myofusion Protein. Would this be a good switch from ON Whey Gold Standard? What about the Intrapro?

[Jay Rawd]

Don't squeeze your scapula together when you do the rear bicep.

[imccarthy]

been hearing a lot about Gaspari Myofusion Protein. Would this be a good switch from ON Whey Gold Standard? What about the Intrapro?

The best protein I've seen recently is Scivation Whey. High quality, tastes great, not too expensive, and very low in carbs and fat.

http://www.bodybuilding.com/store/sv/whey.html

[zmcintyre]

Wow, starting my new diet this morning. 1 cup dry oatmeal and 6egg whites with 2 whole eggs! my stomach is not that big. may take me a while to eat all this. lol. is this to much for a 176lb(morning weight) guy?

[Blazed]

ON is better imho if you care about Isolate vs concentrate.

Personally I don't, I get a Con/Iso/Hydro blend, 130 + shipping for 25lbs. Scivation whey was worth it when it was 10 bucks for a 2lb jug.

[Hotb55]

Isopure Bro

cut out cheat meals...when you wanna eat go look at pics of 3% body fat dudes thats wht i do

[zmcintyre]

Isopure Bro

cut out cheat meals...when you wanna eat go look at pics of 3% body fat dudes thats wht i do

yeah man when i go to GNC(usually order online but slap out right now) im gonna compare ON and Isopure. Ive always been a devout ON guy but im always looking for something new. i was gonna cut out cheat meals at about 5 weeks out but im going to talk to my coach and see how often i can cheat. not going to gorge myself but maybe like a Double Quarter Pounder with cheese and fries(favorite burger from Micky D's). Lookin at pics sounds like a good idea.

first morning meal was not as bad as i thought it would be. its been about an hour since i finished it and still have a full feeling.

[BigD34]

So did you just decide to switch from doing the Palumbo diet to doing one your coach suggested w/ only 8 weeks remaining in your prep? If you're gonna add carbs back in I'd start at 30-50 g per meal, and aim for the low end. This is a drastic change and could have a negative impact on your fat loss.

[MattB4686]

I have always like the ON brands as well. Taste really good. My favorite is the chocolate with some natural pb in it.

I meant to ask you man, Where you workout at? I am assuming in trussville

[zmcintyre]

So did you just decide to switch from doing the Palumbo diet to doing one your coach suggested w/ only 8 weeks remaining in your prep? If you're gonna add carbs back in I'd start at 30-50 g per meal, and aim for the low end. This is a drastic change and could have a negative impact on your fat loss.

yeah thats what i did. i told him i already had lost over 20lbs on Palumbo diet and was still loosing. he is going to do carb manipulation with me. every 3rd or 4th day drop carbs. but if i dont make this show then im going to do one in July.


I have always like the ON brands as well. Taste really good. My favorite is the chocolate with some natural pb in it.

I meant to ask you man, Where you workout at? I am assuming in trussville

i workout at Performance Fitness on Deerfoot. i like it a lot. not a bunch of people in there except for the rush hour crowd between 4:30pm-6 pm.

I decided to stick with ON. i was hanging on the Isopure but it was much more expensive and i had to buy food also. ima get the Isopure next payday.

[MattB4686]

i workout at Performance Fitness on Deerfoot. i like it a lot. not a bunch of people in there except for the rush hour crowd between 4:30pm-6 pm.

Yea I use to workout there. I like that gym as well. I was actually there this past saturday hitting legs. Is their a trainer from their doing your diet?

[zmcintyre]

Yea I use to workout there. I like that gym as well. I was actually there this past saturday hitting legs. Is their a trainer from their doing your diet?

yeah. big guy with a bunch of tattoos on his shoulders and shaved head.

[MattB4686]

yeah. big guy with a bunch of tattoos on his shoulders and shaved head.

Daniel?

[zmcintyre]

Daniel?

yeah thats him. didn't want to sling names around.









Alright i got my new routine and diet. here it is.

50g whey immediatley after morning cardio
45 min later- 6egg whites, 2 whole eggs, 1cup oatmeal
2 1/2 hour later-8oz ground turkey, sweet potatoe
2 1/2 hour later- 8oz grilled chicken, sweet potatoe
Lift/cardio
50 gram whey following lifting/cardio
45 min later-8oz lean steak, sweet potatoe, steamed brocolli
50g whey before bed

Routine:
Day 1- shoulders, traps
Day 2- Back
Day 3- chest
Day 4- off
Day 5- Bi's, Tri's
Day 6- Legs- Quads and Hams
* on day 7 start routine over again.

*Alternate abs and calves every other day after a.m. cardio or in a circuit with a.m. cardio
*20 min cardio after lifting
*Take sweet potatoe out of meal 2 and 4 every third day. At 4 weeks out take sweet potatoe out of meal 2 and 4 every 2nd and 3rd day.

Looks like i got my work cut out for me. but im up for the challenge.

[MattB4686]

yeah thats him. didn't want to sling names around.

It's cool. We went to high school together and use to be workout partners. That's why I was wondering. Good guy

[Hotb55]

your diet is similar to mine except i keep my net carbs for the day 20g or under i am super carb sensative like may be the worst ever

[zmcintyre]

just as i expected. my weight jumped 3lbs after the carbs i took in yesterday. 179lbs this morning but i think i just took a 2lb crap. bout to down meal 1 and get started with new routine 2night.

[Blazed]

your diet is similar to mine except i keep my net carbs for the day 20g or under i am super carb sensative like may be the worst ever

LOL!

[Hotb55]

it sucks may be the worse genetics for that ever but i have the will power so i counter it and i have high energy for some reason regardless must be my drive inside lol

[MattB4686]

just as i expected. my weight jumped 3lbs after the carbs i took in yesterday. 179lbs this morning but i think i just took a 2lb crap. bout to down meal 1 and get started with new routine 2night.

It will go back down. Like you said, you had the extra carbs in you. I will be 2-3lbs heavier every morning after a high carb day. But I am back to normal the day after that. Keep at it man!

[zmcintyre]

It will go back down. Like you said, you had the extra carbs in you. I will be 2-3lbs heavier every morning after a high carb day. But I am back to normal the day after that. Keep at it man!

thanks bro. how is ur prep coming?

[zmcintyre]

wow! had a great shoulder session tonight. forgot how much energy and good pumps carbs can give you. i feel and look fuller. my abs are a little fuller but not much. got a great pump going right now. 2morrow is the carb drop. only dropping the sweet potatoe from meal 2 and 4. I started the nutrition part a day earlier.

morning weight was 179lbs

@matt
when are you going to be back in trussville/springville area? if ur gonna be up here this saturday im workin chest. if you wanna do a session let me know.

[MattB4686]

@matt
when are you going to be back in trussville/springville area? if ur gonna be up here this saturday im workin chest. if you wanna do a session let me know.

I wont be back up that way for another month or so. I'll let you know though man

[zmcintyre]

weight keeps going up. i was 181lbs this morning. talked to my trainer about it and he said its normal. just the extra water that the carbs are holding in. he also recommended that i do not do HIIT. But i have had really good results doing HIIT. i know that the best fat burning heart rate is between 125-140 bpm but i think i might throw in at least 2 HIIT sessions a week. but anyway having really good pumps and energy. bout to go rip up my back. i can tell that my lats have filled out even more as well as my shoulders and arms. nice and veiny in the forearms during lifting.

@matt
good deal man. just let me know when.

[zmcintyre]

my weight is on the decline again. morning weight of 179.4lbs. had a great chest session. personnel best of 75lb incline dbell press for 8 reps on 2 sets. i felt like i could do at least 80-85lbs. but it was good and i was satisfied with it.

[zmcintyre]

my weight has stayed the same. no changes at all. staying between 178-180lbs?

[Whomper107]

Be patient with your weight bro - there will be weeks where it doesn't change at all, and weeks where you somehow drop a full pound or two. At least that is how it has been for me. Try to rely less on the scale, and more on the mirror and waist measurements.

Regarding your HIIT, I have to disagree with your trainer big time - I think it has been a large and very important component of my own prep; the stuff really works wonders on for losing bodyfat. If nothing else, just work it in once or twice a week for a few weeks and see what effect it has.

[Jay Rawd]

Be patient with your weight bro - there will be weeks where it doesn't change at all, and weeks where you somehow drop a full pound or two. At least that is how it has been for me. Try to rely less on the scale, and more on the mirror and waist measurements.

Regarding your HIIT, I have to disagree with your trainer big time - I think it has been a large and very important component of my own prep; the stuff really works wonders on for losing bodyfat. If nothing else, just work it in once or twice a week for a few weeks and see what effect it has.
HIIT sucks w/o carbs.

[zmcintyre]

Be patient with your weight bro - there will be weeks where it doesn't change at all, and weeks where you somehow drop a full pound or two. At least that is how it has been for me. Try to rely less on the scale, and more on the mirror and waist measurements.

Regarding your HIIT, I have to disagree with your trainer big time - I think it has been a large and very important component of my own prep; the stuff really works wonders on for losing bodyfat. If nothing else, just work it in once or twice a week for a few weeks and see what effect it has.

i agree with you 100% on the HIIT whomp. when i was keto dieting i would do 2-3 HIIT sessions a week and was droping weight like crazy. just to test it i did a full week of LIT and only lost a pound; did HIIT sessions the next week and lost 3lbs. so i know HIIT works for me. I talked with my trainer about my weight-loss and he said that i would put muscle back on because i was not taking in enough protein and food while ketoing. but i have gotten a little leaner and my legs are coming in really nice. and i look and feel bigger.


HIIT sucks w/o carbs.

im on a new diet now man. taking in my fair share of carbs daily.

[Jay Rawd]

i agree with you 100% on the HIIT whomp. when i was keto dieting i would do 2-3 HIIT sessions a week and was droping weight like crazy. just to test it i did a full week of LIT and only lost a pound; did HIIT sessions the next week and lost 3lbs. so i know HIIT works for me. I talked with my trainer about my weight-loss and he said that i would put muscle back on because i was not taking in enough protein and food while ketoing. but i have gotten a little leaner and my legs are coming in really nice. and i look and feel bigger.



im on a new diet now man. taking in my fair share of carbs daily.
You weren't taking enough protein? I thought you were doing Palumbo's?

[zmcintyre]

You weren't taking enough protein? I thought you were doing Palumbo's?

i was doing Palumbos. i thought i was taking in enough protein. i added up my macros and everything. but he said that i should just drop it and he put me on another one. i look alot more ripped then on the Palumbo diet. i guess its cause of all the carbs filling me out.

[Jay Rawd]

i was doing Palumbos. i thought i was taking in enough protein. i added up my macros and everything. but he said that i should just drop it and he put me on another one. i look alot more ripped then on the Palumbo diet. i guess its cause of all the carbs filling me out.
I'm glad you realized this.

Keto absolutely shriveled me down. I went from a LBM of 180 to a LBM of around 160.

[zmcintyre]

I'm glad you realized this.

Keto absolutely shriveled me down. I went from a LBM of 180 to a LBM of around 160.

yeah my trainer said that i had lost a lot of muscle. but said i would gain sum of it back on this new diet.

[huntingsanders]

I am doing a keto diet that my trainer set up for me and loving it. lost 10lbs quick in the first 3 weeks, but now I am really just dropping bf my weight is staying the same. I have actually gotten bigger in the past 2 weeks am pushing more weight now than I was before. Keep up the hard work and good luck

[Blazed]

Where you been at slacker?

[zmcintyre]

Where you been at slacker?

LOL! been busy bro. work, work and more work. i have far from slacked off. lol. i think i have improved alot over the past 2weeks on this new diet. i will get pics up this weekend. also been on an emotional rollar coaster with this prep. there are moments where im fired up ready to go then the days where i ask myself,"is this really worth it? what am i doing this for? am i going to make the deadline? should i stop and start bulking and try again next year with a set plan? gah i want to cheat SO BAD!" any of you guys get this way sometimes? what do you do to stay focused? but new routine and diet is going well. just tired physically and mentally. get up at 4:15AM and i dont go to bed till around 9:30-10pm

weight has stayed the same at 181.0lbs for 2 weeks.

[zmcintyre]

I am taking Hydroxycut Hardcore for my fat burner and i found out today that the Hydroxycut has been a cause for liver failure/problems. my question is; is this the Hardcore version, powder version or the regular version or all Hydroxycut products? i havent experienced any side affects.

[Whomper107]

LOL! been busy bro. work, work and more work. i have far from slacked off. lol. i think i have improved alot over the past 2weeks on this new diet. i will get pics up this weekend. also been on an emotional rollar coaster with this prep. there are moments where im fired up ready to go then the days where i ask myself,"is this really worth it? what am i doing this for? am i going to make the deadline? should i stop and start bulking and try again next year with a set plan? gah i want to cheat SO BAD!" any of you guys get this way sometimes? what do you do to stay focused? but new routine and diet is going well. just tired physically and mentally. get up at 4:15AM and i dont go to bed till around 9:30-10pm

weight has stayed the same at 181.0lbs for 2 weeks.

I know EXACTLY the feelings you are talking about, and can assure you when peak week hits, all that goes out the window. Mine just started, and has so far been one of the most relaxing and least stressful weeks since prep began. I think (assuming you've put in the work you need to up to this point) that it's a combination of having the end in sight, and getting to lighten up the intensity in the gym quite a bit. Granted you will be faced with a show that is more imminent than ever... but you just have to accept that the time for making changes has come and gone, and it's time to spend a week making the preparations to look your best come showtime. Stay strong and stick with it bro, it will all be worth it!

[zmcintyre]

I know EXACTLY the feelings you are talking about, and can assure you when peak week hits, all that goes out the window. Mine just started, and has so far been one of the most relaxing and least stressful weeks since prep began. I think (assuming you've put in the work you need to up to this point) that it's a combination of having the end in sight, and getting to lighten up the intensity in the gym quite a bit. Granted you will be faced with a show that is more imminent than ever... but you just have to accept that the time for making changes has come and gone, and it's time to spend a week making the preparations to look your best come showtime. Stay strong and stick with it bro, it will all be worth it!

thanks whomp. surprisingly enough my attitude has changed this week. its all i can think about during the day when im at work is just getting to the gym and busting it. i changed my show date to July 11th for the Greater Tennessee Vally show. its a smaller one so i think i will place well. the overall winner gets a free cruise! so i am a little over 10 weeks out now.

anyone have input about Hydroxycut?

[Blazed]

I think you shouldn't worry about hydroxycut, save your money and stick to your diet 100%

[zmcintyre]

i just had a brutal early A.M leg session. talk about some pain i am feeling right now. but its the good PWO pain. im dreading the pain that will follow in the next few days. weight has stayed consistent between 179-181lbs. i weighed just a little while ago and it was 180.4lbs, but that was after a pint of water, protein shake and a 12oz gatorade. so im guessing that my wake-up weight was around 179-179.8lbs. i dont know what has gotten into me lately. i feel like an animal every time i go in. just tearing up everything and not wanting to stop.

as far as post show goes, i dont want to get above 200lbs. what would a clean bulk be like? would i be eating the same foods just in greater quantity with a few cheats throughout the week? im thinking about clean bulk after the show till october, evaluate, then if i look good enough i want to do a show the following April. i have already learned so much from this. i know now to start with a set diet plan and to start dieting sooner. im completely focused. 10 weeks and counting.

[zmcintyre]

what is the best rep range to bring out the abs? im doing pyramid sets(20-25-30) then some weeks i do 100reps for lower and upper abs then some weeks i just do 3 sets of 25 reps. i do the same thing for obliques. i just can not seem to bring them out. they have come in better since i started a new diet but its kind of stalled right now.

[Blazed]

3-4 sets of 8-10 reps. Weighed decline situps is what I do. Abs are justl ike any other muscle group. You wouldn't do 100 rep sets for biceps would you?

[mtbon]

i would like to do a natural show at a later date. but i dont know of any other organizations in Alabama. is there a website i can go to that has a list of shows?


You have the OCB and NANBF (which have merged) and INBA, ABA and PNBA. www.theocbwebsite.com

[mtbon]

what is the best rep range to bring out the abs? im doing pyramid sets(20-25-30) then some weeks i do 100reps for lower and upper abs then some weeks i just do 3 sets of 25 reps. i do the same thing for obliques. i just can not seem to bring them out. they have come in better since i started a new diet but its kind of stalled right now.

Abs are highly individual. Remember they are similar to other body parts as far as recovery but need to be trained differently. Be careful with using weight with abs, as this can lead to the "blocky" midsection and take away from the symmetical appearance and V-taper. Such high reps (100 and more) are great for the trunk twist which details the obliques. Frank Zane probably has the greatest V-Taper of all time which did very high rep ranges.

[zmcintyre]

im fed up with this. my weight has been the same since i started this new diet. it has been over a month with my weight staying at 181lbs. im going to change some things up. i only have 8 weeks left and im no where near where i think i need to be. im changing my diet slightly and increasing cardio back to twice a day with at least 2 days of HIIT a week.
im going to do carb cycling with the sweet potatoes.

Ex: day 1: 3 sweet potato
day 2: 2 sweet potato
day 3: 1 sweet potato
repeat

im also going to stop eating steak every night and change that to once maybe twice per week and replace that with chicken. im done playing games and i refuse to quit. i have never quit anything in my life and im not about to start now.

[Blazed]

You need a grip on your macros.

"im changing my diet slightly and increasing cardio back to twice a day with at least 2 days of HIIT a week.
im going to do carb cycling with the sweet potatoes.

Ex: day 1: 3 sweet potato
day 2: 2 sweet potato
day 3: 1 sweet potato
repeat

im also going to stop eating steak every night and change that to once maybe twice per week and replace that with chicken."

You have still yet to grasp that no "diet" will work if you don't genuinly track what you eat. Only then will you be able to make adjustments and move forward.

You need to figure out what works for you macro nutrient wise. Figure out your maintenance calories and take it from there.

8 weeks is still a good amount of time but if you need to don't be afraid to pick a later show and come in shredded.

[zmcintyre]

ok i got my macros and i should be taking in

2115 cals
40g-54g of fat
217g-235g of protein
172g-222g of carbs

i went to Laynes article and got this. endo-mesomorph by the way.

what is the website that i can track my food intake? ive heard of it before but forgot it.

[Blazed]

fitday.com is what I use.

[imccarthy]

FYI your signature doesn't make any sense. I think it's backwards...

[zmcintyre]

FYI your signature doesn't make any sense. I think it's backwards...

yeah it does. im saying that it is easier to quit than to keep pushing through and win.

[Barn01]

im fed up with this. my weight has been the same since i started this new diet. it has been over a month with my weight staying at 181lbs. im going to change some things up. i only have 8 weeks left and im no where near where i think i need to be. im changing my diet slightly and increasing cardio back to twice a day with at least 2 days of HIIT a week.
im going to do carb cycling with the sweet potatoes.

Ex: day 1: 3 sweet potato
day 2: 2 sweet potato
day 3: 1 sweet potato
repeat

im also going to stop eating steak every night and change that to once maybe twice per week and replace that with chicken. im done playing games and i refuse to quit. i have never quit anything in my life and im not about to start now.


Keep the rest of your macro's the same and drop your carbs to something under 150g/day. your cal/day will be lower as well. You will start to lose BF if you keep doing that. Never get below 50g carbs/day. Oh and no meals over 500cal/sitting

[zmcintyre]

Keep the rest of your macro's the same and drop your carbs to something under 150g/day. your cal/day will be lower as well. You will start to lose BF if you keep doing that. Never get below 50g carbs/day. Oh and no meals over 500cal/sitting


thanks man. i went to fitday.com and tried to total everything up so far and it showed i had eaten over 1000cals by my seconded meal. and 8oz ground turkey being 500cals? i highly doubt that. im just gonna track everything by hand. so should i only eat 2 sweet potatos a day?

[MattB4686]

I thought you had a trainer doing your diet?

[Quelly]

yeah it does. im saying that it is easier to quit than to keep pushing through and win.

i think will might not be the word you're looking for then...

"the will to quit" makes it sound like you are striving and driving towards quitting

[Whomper107]

thanks man. i went to fitday.com and tried to total everything up so far and it showed i had eaten over 1000cals by my seconded meal. and 8oz ground turkey being 500cals? i highly doubt that. im just gonna track everything by hand. so should i only eat 2 sweet potatos a day?

Fitday is much more useful if you use the custom foods feature - just copy the nutrition facts of what you are eating into a custom food, and weigh out your portions. Sometimes their preset foods are a lot different from what you are actually eating, which is probably the case with your turkey. I would encourage you to give it another shot after creating your custom foods, it really does make dieting/tracking ten times easier.

And I have to agree with these guys regarding your sig. I'm no English teacher, but 'will' is definitely not the right word for that sentence haha.

[zmcintyre]

Fitday is much more useful if you use the custom foods feature - just copy the nutrition facts of what you are eating into a custom food, and weigh out your portions. Sometimes their preset foods are a lot different from what you are actually eating, which is probably the case with your turkey. I would encourage you to give it another shot after creating your custom foods, it really does make dieting/tracking ten times easier.



And I have to agree with these guys regarding your sig. I'm no English teacher, but 'will' is definitely not the right word for that sentence haha.

i guess i could give fitday another try. i get what you guys are saying about my signature. now that i look at it, it does seem like im striving to quit. lol. i was not to great of an english student. was actually my worst subject. lol.


i think will might not be the word you're looking for then...

"the will to quit" makes it sound like you are striving and driving towards quitting
hmmmmmm what would be a better word to put in there? what about, "the urge to quit is greater than the will to win"?


I thought you had a trainer doing your diet?
i do. i talked to daniel yesterday and i gave him what my macros should be and i think he is going to work up something new for me. the diet he had me on i think worked better for him because he has so much more muscle than i do. he gave me diet that he did.

[zmcintyre]

ok so far what i have tracked on fitday, i am over my limit for carbs. im thinking of taking out a sweet potato and cutting the oatmeal down to 1/2cup. fat wise im still good, calorie wise im creepin up on my limit but im still good, protein wise im good. still have brocolli and chicken or talapia to add this evening.

[bustasinclair]

Late sub..

Keep up the hard work!! Your determination is remarkable.

[zmcintyre]

Late sub..

Keep up the hard work!! Your determination is remarkable.

thanks man. i dont know what it is with me. when i start something i was always taught to finish it. mom kind of instilled that in me,"Once you start something you better finish it boy." Lol. i guess you would say im a little obsessed with this and finishing it. lol. so i contribute my determination to my mom.

[zmcintyre]

alrighty then. so i totaled up everything by hand. this is the slightly modified diet that i did(this is not including 6egg whites):

3 shakes(post cardio, post workout, bedtime) using Zero Carb Isopure Whey:
630cals, 3g Fat, 0g carb, 150g protein

Breakfast:
Oatmeal(modified from 1 cup) 1/2 cup: 150 cals, 3g fat, 27g carbs, 5g protein
2eggs(Omega3): 140 cals, 8g fat, 0carbs, 12g protein
6 egg whites?

snack
Ground 8oz turkey patty: 460cals, 34g fat, 0g carb, 38g protein
6oz sweet potato: 129cals, .2g fat, 30.1g carb, 2.3g protein

lunch
8oz chicken: 360cals, 12g fat, 0g carbs, 66g protein.

45minutes after lifting
8 oz chicken:360 cals, 12g fat, 0g carbs, 66g protein
3oz broccoli: 25cals, 0g fat, 4g carb, 3g protein

bedtime shake

now i got a total of:
2254 cals
72.2g fat
61.1g carbs
342.3g protein

supposed to be Endomorph
1753-1934 cals
45g-60g fat
77g-84g carbs
253g-290g protein

now what to take away from? do i subtract a shake out?

[Whomper107]

alrighty then. so i totaled up everything by hand. this is the slightly modified diet that i did(this is not including 6egg whites):

3 shakes(post cardio, post workout, bedtime) using Zero Carb Isopure Whey:
630cals, 3g Fat, 0g carb, 150g protein

Breakfast:
Oatmeal(modified from 1 cup) 1/2 cup: 150 cals, 3g fat, 27g carbs, 5g protein
2eggs(Omega3): 140 cals, 8g fat, 0carbs, 12g protein
6 egg whites?

snack
Ground 8oz turkey patty: 460cals, 34g fat, 0g carb, 38g protein
6oz sweet potato: 129cals, .2g fat, 30.1g carb, 2.3g protein

lunch
8oz chicken: 360cals, 12g fat, 0g carbs, 66g protein.

45minutes after lifting
8 oz chicken:360 cals, 12g fat, 0g carbs, 66g protein
3oz broccoli: 25cals, 0g fat, 4g carb, 3g protein

bedtime shake

now i got a total of:
2254 cals
72.2g fat
61.1g carbs
342.3g protein

supposed to be Endomorph
1753-1934 cals
45g-60g fat
77g-84g carbs
253g-290g protein

now what to take away from? do i subtract a shake out?

-I'd suggest cutting out either 10-15g of protein from each meal, the prebed shake, or both. Using 3 shakes a day is devoting a substantial chunk of your calories to liquid calories, which won't do a very good job of keeping you full.

-Looks like you need more carbs - add them in preworkout.

-Not sure what kind of chicken you are eating, but that is fatty as hell. Are you buying boneless, skinless chicken breasts, or just eating some kind of dark meat like thighs/legs? Chicken breast should NOT be that fatty.

-Add in some greens with your protein only meals, to help keep you feeling full. A salad, celery, steamed vegetables, green beans - all would work well.

[zmcintyre]

-I'd suggest cutting out either 10-15g of protein from each meal, the prebed shake, or both. Using 3 shakes a day is devoting a substantial chunk of your calories to liquid calories, which won't do a very good job of keeping you full.

-Looks like you need more carbs - add them in preworkout.

-Not sure what kind of chicken you are eating, but that is fatty as hell. Are you buying boneless, skinless chicken breasts, or just eating some kind of dark meat like thighs/legs? Chicken breast should NOT be that fatty.

-Add in some greens with your protein only meals, to help keep you feeling full. A salad, celery, steamed vegetables, green beans - all would work well.

im eating chicken breast(5oz precook about 2.5oz after cooking). each individual breast has 4g of fat to it, so im eating 3 breast just to get 8oz. im getting them from Sams Club in the big 10lb bag. where can i get a leaner chicken breast? so with the turkey should i eat some broccoli with it? carb wise im supposed to be taking in 77g-84g. im getting most of my carbs from oat meal and sweet potato. sweet potato before workout? what about a shake post workout?

[Squizzzer]

how in the world are you cooking that chicken that you're loosing HALF of the weight...

and the macros are listed for uncooked unless it specifies that it is specifically for cooked chicken....so if you're cooking a 5 ounce breast down to 2.5 and then eating 8 ounces that is really 16 oz.


do you trim off all the extra fat?

[zmcintyre]

how in the world are you cooking that chicken that you're loosing HALF of the weight...

and the macros are listed for uncooked unless it specifies that it is specifically for cooked chicken....so if you're cooking a 5 ounce breast down to 2.5 and then eating 8 ounces that is really 16 oz.


do you trim off all the extra fat?

im cooking it on the George Forman. yeah its 5oz before cooking. it shrinks massivley down. i have to eat 3cooked pieces to get 8oz. i measure it before i eat it.


what do you guys think of deadlifts close to a show? i have not done them since i started cutting and was wondering if it would help a little somehow.

[Squizzzer]

you seem to have missed the whole "macros are listed for uncooked" thing huh

and i guess i could also point out the 2.5 x 3 = 7.5 thing also

oh and i grill my chicken and a 5oz breast would be 4.25oz cooked

[zmcintyre]

you seem to have missed the whole "macros are listed for uncooked" thing huh

and i guess i could also point out the 2.5 x 3 = 7.5 thing also

oh and i grill my chicken and a 5oz breast would be 4.25oz cooked

were you talking about the nutrition facts listed on the back or for fitday?

[zmcintyre]

you seem to have missed the whole "macros are listed for uncooked" thing huh

and i guess i could also point out the 2.5 x 3 = 7.5 thing also

oh and i grill my chicken and a 5oz breast would be 4.25oz cooked

ahhh so you grill. i tried that once and needless to say my back porch was full of black smoke. lol.

[Squizzzer]

were you talking about the nutrition facts listed on the back or for fitday?

all of them unless it specifies that it is for cooked chicken...

however...as we've already gotten into...different cooking methods will cook out more water....so i'd say its better to go with raw

raw chicken has about 6g protein per ounce...you're eating 15 oz raw...
1 that's almost a pound
2. that's 90g protein, not 66

[zmcintyre]

all of them unless it specifies that it is for cooked chicken...

however...as we've already gotten into...different cooking methods will cook out more water....so i'd say its better to go with raw

raw chicken has about 6g protein per ounce...you're eating 15 oz raw...
1 that's almost a pound
2. that's 90g protein, not 66

so im getting that i measure it raw before i cook it. correct?

[Squizzzer]

yes...UNLESS the macros you are using are SPECIFICALLY for COOKED CHICKEN
but it's still better to use raw since cooking methods vary

[zmcintyre]

yes...UNLESS the macros you are using are SPECIFICALLY for COOKED CHICKEN
but it's still better to use raw since cooking methods vary

same would go for turkey then. 8oz uncooked is 460cals, 34g fat, 0gcarb, 38g protein

[Squizzzer]

same would go for turkey then. 8oz uncooked is 460cals, 34g fat, 0gcarb, 38g protein

i'm hoping there is some sorta typo there...cuz uh...the macros are def off...

but yes...unless its listed as cooked turkey...then meats should be measured raw..

[zmcintyre]

i'm hoping there is some sorta typo there...cuz uh...the macros are def off...

but yes...unless its listed as cooked turkey...then meats should be measured raw..

nah they are right. i get the turkey from wal-mart. butterball is the name. i go to Sams club to get theirs (Jenni-O) which is A LOT leaner but they are always out of it so i have to settle with wal-mart turkey. what turkey did u use?

[Squizzzer]

nah they are right. i get the turkey from wal-mart. butterball is the name. i go to Sams club to get theirs (Jenni-O) which is A LOT leaner but they are always out of it so i have to settle with wal-mart turkey. what turkey did u use?

no...they are wrong...

there's no way there are 34g of fat...

[zmcintyre]

no...they are wrong...

there's no way there are 34g of fat...

Butterball All Natural Ground Turkey
Serving size 4oz raw: 230cals(150cals from fat), total fat 17g, Sat. fat 5g, 19g protein.

[Squizzzer]

Butterball All Natural Ground Turkey
Serving size 4oz raw: 230cals(150cals from fat), total fat 17g, Sat. fat 5g, 19g protein.

ahh...ground turkey...

well 1...that is the ****tiest ground turkey ever...2. you could probably find ground beef MUCH leaner than that

[Whomper107]

ahh...ground turkey...

well 1...that is the ****tiest ground turkey ever...2. you could probably find ground beef MUCH leaner than that

Agreed, that is some seriously fatty turkey. It's almost a 1 to 1 fat to protein ratio, that's not any better than cheapass ground beef. Nothing wrong with eating it if you are counting it correctly, but if I were you I would swap that out for something leaner - it just seems like a waste of your day's fat intake. You could be eating a chicken breast instead, and having some peanut butter or nuts to get those fats.

[zmcintyre]

Agreed, that is some seriously fatty turkey. It's almost a 1 to 1 fat to protein ratio, that's not any better than cheapass ground beef. Nothing wrong with eating it if you are counting it correctly, but if I were you I would swap that out for something leaner - it just seems like a waste of your day's fat intake. You could be eating a chicken breast instead, and having some peanut butter or nuts to get those fats.

hmmmmm. looks like its back to chicken twice a day unless i can find a leaner turkey. its a shame, i really like turkey. what about Cashews with Sea Salt?

[Squizzzer]

hmmmmm. looks like its back to chicken twice a day unless i can find a leaner turkey. its a shame, i really like turkey. what about Cashews with Sea Salt?

any nut really is good for fats...

you don't have to eat just chicken...1 you should be able to find ground turkey leaner than that...

pork is also leaner...
and again as we both mentioned you can get lean ground beef leaner than that...
and if you just like it b/c its ground up...you can get ground chicken too...

[Whomper107]

hmmmmm. looks like its back to chicken twice a day unless i can find a leaner turkey. its a shame, i really like turkey. what about Cashews with Sea Salt?

I think you completely missed the point of what I was saying. There is NOTHING wrong with the turkey you are eating - I was simply pointing out that if it were me, I would prefer to eat a lean meat with a side of PB/nuts for my fat intake, rather than eating a meat that will fill both requirements. If you'd rather eat the turkey that's fine, there is nothing wrong with that. But it just seems like an unpleasant way to diet to me, when you could easily pick up some extra lean ground turkey, 96% lean ground beef, or chicken, and then consume a separate fat source. It would feel like you were eating more food.

[zmcintyre]

any nut really is good for fats...

you don't have to eat just chicken...1 you should be able to find ground turkey leaner than that...

pork is also leaner...
and again as we both mentioned you can get lean ground beef leaner than that...
and if you just like it b/c its ground up...you can get ground chicken too...

pork is leaner? really? i figured pork would be something i would stay away from since a pig is pretty much a bottom feeder animal.


I think you completely missed the point of what I was saying. There is NOTHING wrong with the turkey you are eating - I was simply pointing out that if it were me, I would prefer to eat a lean meat with a side of PB/nuts for my fat intake, rather than eating a meat that will fill both requirements. If you'd rather eat the turkey that's fine, there is nothing wrong with that. But it just seems like an unpleasant way to diet to me, when you could easily pick up some extra lean ground turkey, 96% lean ground beef, or chicken, and then consume a separate fat source. It would feel like you were eating more food.

i got what you were saying. im just trying to find a way and a food to get there. i dont want anything to hinder me. but i do understand the playing mind games with my brain to make it seem like im eating more. trust me i know. i wrestled for 7yrs. i can play some food mind games.

[Squizzzer]

pork is some pretty lean stuff...just trim off all the fat

http://www.calorieking.com/foods/calories-in-pork-fresh-top-loin-chops-boneless-lean-only-raw_f-Y2lkPTI4Njk5JmJpZD0xJmZpZD02MzU0OSZlaWQ9NDI0MzQ4ND U3JnBvcz0zJnBhcj0ma2V5PXBvcmsgY2hvcA.html

[zmcintyre]

its been almost a month and a half since i last had a re-feed. would an Asian restaurant be a good place to eat as long as i have orange chicken(its going to be fried) with about 4 cups of white rice? i have a little over 8 weeks. i talked to my buddy Jordan(some of you may know him) and he said i should do a re-feed and that it may benefit me. I don't really want to risk messing anything up. Thoughts?

[zmcintyre]

pork is some pretty lean stuff...just trim off all the fat

http://www.calorieking.com/foods/calories-in-pork-fresh-top-loin-chops-boneless-lean-only-raw_f-Y2lkPTI4Njk5JmJpZD0xJmZpZD02MzU0OSZlaWQ9NDI0MzQ4ND U3JnBvcz0zJnBhcj0ma2V5PXBvcmsgY2hvcA.html

nice website. i wanted to join but im not gonna pay. may have to pick up some pork next week.

[zmcintyre]

thoughts on refeed? anyone?

[Squizzzer]

well....since no one else chimed in...i guess i will...

i think you're views on what a refeed is are slightly skewed for you're adventure on the palumbo thing at the beginning....

a refeed is usually just a day that you eat a bit more carbs...and drop the fat and protein a little lower than normal days......it isn't a day that you just pig out...

i do think the pigging out method has some benefits but not enough...

you should be refeeding at least once a week...


read around about refeeds...it'll do ya some good...

[Whomper107]

well....since no one else chimed in...i guess i will...

i think you're views on what a refeed is are slightly skewed for you're adventure on the palumbo thing at the beginning....

a refeed is usually just a day that you eat a bit more carbs...and drop the fat and protein a little lower than normal days......it isn't a day that you just pig out...

i do think the pigging out method has some benefits but not enough...

you should be refeeding at least once a week...


read around about refeeds...it'll do ya some good...

Agreed, refeed =/= cheat day. It is a controlled carb-up intended to replenish some of the glycogen in your muscles, and remind your body that it is not starving to prevent a fat loss plateau from occurring. On your refeeds, you should increase total calories to maintenance, drop protein to 1g/lb BW, and take in no direct sources of fat (keep them below 30-40g). All the rest of the calories are committed to carbs.

[zmcintyre]

thanks guys. my buddy is being deployed in a few days and i was wanting to have a last meal with him before he left. thats why i asked.

[Squizzzer]

thanks guys. my buddy is being deployed in a few days and i was wanting to have a last meal with him before he left. thats why i asked.

so go eat with him...just pack up some food and take it with you...
it is possible to eat reasonable out...pretty much everywhere has chicken breast

[zmcintyre]

so go eat with him...just pack up some food and take it with you...
it is possible to eat reasonable out...pretty much everywhere has chicken breast

so would about 4 cups of white rice be a good choice with some noodles? going to eat my tilapia before i go.

[Blahzay128]

so would about 4 cups of white rice be a good choice with some noodles? going to eat my tilapia before i go.

Hey....wanted to jump in here and give you an honest thought.

It seems like your DESIRE is 100% in the game....there is no doubt you are motivated. HOWEVER, to me it seems like your game plan is a bit of everywhere. It's like going into battle with the mind of a mad man...but w/ only ideas of how to attack.

My suggestion....hire someone to design your diet. Ask that person how long it will take to get into condition...and go w/ that. No doubts...no straying...just following the course. Your first time is always tough....and it seems like you are second guessing yourself regularly. If at this point you are still trying to figure out a diet that works...you are probably behind.

I hope I don't come off as someone being a dick...that is not my intention....just my 2cents

[Whomper107]

Hey....wanted to jump in here and give you an honest thought.

It seems like your DESIRE is 100% in the game....there is no doubt you are motivated. HOWEVER, to me it seems like your game plan is a bit of everywhere. It's like going into battle with the mind of a mad man...but w/ only ideas of how to attack.

My suggestion....hire someone to design your diet. Ask that person how long it will take to get into condition...and go w/ that. No doubts...no straying...just following the course. Your first time is always tough....and it seems like you are second guessing yourself regularly. If at this point you are still trying to figure out a diet that works...you are probably behind.

I hope I don't come off as someone being a dick...that is not my intention....just my 2cents

I have to agree - it seems like you have more questions than can be answered by scattered bits of advice here and there from this forum. I'd say either hire a qualified trainer to help you out with your diet and training, or spend a weekend doing a LOT of research and really laying yourself out a concrete plan that will take you all the way through the rest of your prep.

[Quelly]

I have to agree - it seems like you have more questions than can be answered by scattered bits of advice here and there from this forum. I'd say either hire a qualified trainer to help you out with your diet and training, or spend a weekend doing a LOT of research and really laying yourself out a concrete plan that will take you all the way through the rest of your prep.

cosign....
you shouldnt have to ask is x amounts of rice ok?

You should know exactly either how many grams of carbs, protein, fat to eat, or be on an actual diet plan

[zmcintyre]

Hey....wanted to jump in here and give you an honest thought.

It seems like your DESIRE is 100% in the game....there is no doubt you are motivated. HOWEVER, to me it seems like your game plan is a bit of everywhere. It's like going into battle with the mind of a mad man...but w/ only ideas of how to attack.

My suggestion....hire someone to design your diet. Ask that person how long it will take to get into condition...and go w/ that. No doubts...no straying...just following the course. Your first time is always tough....and it seems like you are second guessing yourself regularly. If at this point you are still trying to figure out a diet that works...you are probably behind.

I hope I don't come off as someone being a dick...that is not my intention....just my 2cents

nah its cool man. i do have someone doing my diet but i dont have total faith in him. the last diet he gave me was no where near what my macros should be. it was set for someone like him that had about another 100lbs on them. so i went to Layne's pre-contest plan and got my macros and im following it now. i got some upper body pics from yesterday out hiking i will put up soon so you guys can tell me how far i am. its true my mind is everywhere. i mean i read one thing and then get told another by someone that has been doing it for 15yrs. so yeah i am kind of all over the place about this.


I have to agree - it seems like you have more questions than can be answered by scattered bits of advice here and there from this forum. I'd say either hire a qualified trainer to help you out with your diet and training, or spend a weekend doing a LOT of research and really laying yourself out a concrete plan that will take you all the way through the rest of your prep.

thanks man. but i believe now that i have a set plan that will work. my trainer is also prepping for his first show in August so im leery about what nutritional advice that he does give me. ill put up my plan in a bit for you guys to look at and critique.

[zmcintyre]

how do i post full pics from photobucket?

[zmcintyre]

here are a few new pics from yesterday hiking. morning weight was 179lbs in these pics. i am at 8 weeks at this point. show is July 11th. Diet is as follows.

morning cardio
-50g whey
45min later
-1/2cup egg whites
-1/2 cup oatmeal
-2whole eggs

snack
-8oz ground turkey
-3oz steamed broccoli

lunch
-8oz chicken
-3oz steamed broccoli

post workout:
-50g whey
45min later
-8oz Tilapia
-6oz sweet potato
-3oz broccoli

grand total:
1894cals
58.2g fat
70.1g carb
269.3g protein

my maintenance levels call for:(from laynes site)
1753-1934cals
45-60g fat
77-84g carb
253-290g protein

*i am currently looking for a leaner turkey so levels will change once i find it.
should i add in the carbs from a 20oz Gatorade after workout?

will have an 8oz serving of red meet (flank steak) once a week.

[Squizzzer]

first...very small pics....

to embed them...scroll over them in photobucket...then copy the code at the bottom of the thing that pops up and paste it in here....


second...i'd say you look like you need a bit more than 8 weeks to get in acceptable stage condition.


if whatever article you're looking at says 1700-1900 is your MAINTENENCE....that means you need LESS than that to loose weight...

and when you say you have someone doing you're diet...but you're following something else b/c you don't trust the person doing your diet....you don't have someone doing your diet....

[zmcintyre]

first...very small pics....

to embed them...scroll over them in photobucket...then copy the code at the bottom of the thing that pops up and paste it in here....


second...i'd say you look like you need a bit more than 8 weeks to get in acceptable stage condition.


if whatever article you're looking at says 1700-1900 is your MAINTENENCE....that means you need LESS than that to loose weight...

and when you say you have someone doing you're diet...but you're following something else b/c you don't trust the person doing your diet....you don't have someone doing your diet....


ahh my bad. i wasnt in clear thinking about maintenence levels. only reason i said that about someone doing my diet and not fully trusting him was he gave me a diet that was desigend for him. he has at least another 90lbs on him. the diet he did give me i saw some results from it but then my progression just stopped so i calculated everything up and got my macros and it was way above what i needed. i told him what my macros where and asked if he could come up with something else and he asked me what a macro was. i thought every trainer, bodybuilder, athlete knew what a macro was.

[Squizzzer]

alright...well at this point i'd qualify everyones "you need a trainer" advice with the word good....

you need a good trainer...

and no diet will work forever...it works...till it doesn't...then drop 10g of carbs or something...and it'll work again...then it won't...and so on...