NO CRYING! My Climb to the TOP!

[FATHER FLEX]

No Games!

My Climb to the Top

http://i4.photobucket.com/albums/y139/PIQUE7719/B%20AND%20T%202010/half_dome_seen_from_glacier_point6354414.jpg

My name is Alberto Nunez, I am a 27 year old WNBF Pro Bodybuilder. I last stepped off a bodybuilding stage more than two years ago, on August 2nd of 2008 to be exact. Such a great season it was in terms of me finally putting my foot down, and not just realizing my potential, but reaching and surpassing goals. It was a feeling I must confess was not familiar to me until then. The satisfaction, and yes even the degree of courage it takes to think up goals, and accomplish them despite the fact that times do get tough is now my addiction. I have a mountain to climb, and nothing is going to stop me....NOTHING! Its a steep one, but I know I can.

Point A

My offseason went well, I am healthy again and along with it I pushed my self to some new heights, and most of all learned so much. On paper it looks like this....

Current Weight 179.8
Goal Weight 160.0
Time Frame 28 Weeks(WNBF SOUTHERN NATURAL CHAMPIONSHIPS)
Weight Loss Goal 0.75-1.25lbs a week

Training

West Side Barbell

Wed
ME Upper

Fri
ME Lower

Sun
DE Upper

Monday
DE Lower

Cardio

2 MISS sessions per week at 400kcal per session

Nutrition

Low Days

55/400/210

High Day

55/650/210(On ME Upper)

Last but NOT Least...Point B

I want to really whoop this guy!

http://i4.photobucket.com/albums/y139/PIQUE7719/silver/preview.jpg

http://i4.photobucket.com/albums/y139/PIQUE7719/yepp.jpg

http://i4.photobucket.com/albums/y139/PIQUE7719/skinny.jpg

http://i4.photobucket.com/albums/y139/PIQUE7719/WED.jpg

http://i4.photobucket.com/albums/y139/PIQUE7719/set1.jpg

http://i4.photobucket.com/albums/y139/PIQUE7719/scivation.jpg

http://i4.photobucket.com/albums/y139/PIQUE7719/2094402orig.jpg

Lastly...I want to place TOP 3 at all of my shows. Its a steep one, but I know I can! There will be NO CRYING per usual

[DREhova 87]

First! On this Epic thread! Its about to get nasty up in here! Yurt hard! Just make sure you still come visit me in the regular threads once a while and dont forget about the lil people....One day I will up on here with ya guys ;)

And this first post is for this guy right here!

http://i972.photobucket.com/albums/ae208/cota0429_photo/11841_202991434001_513634001_3819277_7298359_n.jpg

always pushing you when you can't push anymore ;)

[Blazed]

In for this baby

team worlds!

Team berto!

[Blazed]

And soooo jealous of those macros =)

[B-Neva]

I GUESS I'm in

[FATHER FLEX]

First! On this Epic thread! Its about to get nasty up in here! Yurt hard! Just make sure you still come visit me in the regular threads once a while and dont forget about the lil people....One day I will up on here with ya guys ;)

And this first post is for this guy right here!

http://i972.photobucket.com/albums/ae208/cota0429_photo/11841_202991434001_513634001_3819277_7298359_n.jpg

always pushing you when you can't push anymore ;)

Strength of two men! :)

Will use my "janky" genetics to rep some, he would have tore through the pro, I am going to have to make strategic punctures and look for daylight. :D

I shall raise my eyes to the mountains. :) Thanx dude


In for this baby

team worlds!

Team berto!

NYC think crust on Paul! Extra Spinach please ;)


And soooo jealous of those macros =)

Hoping I get down to 170-173 on these


I GUESS I'm in

Ahh shh.. Its Neva, everyone party is over...thread closed LOL

[bwelch1985]

http://i470.photobucket.com/albums/rr61/BWelch1985/go-be-fat-somewhere-else.jpg

:D

Dis gon be good!

[DuckSleeping]

In for the ride, without a doubt!

[DREhova 87]

Strength of two men! :)

Will use my "janky" genetics to rep some, he would have tore through the pro, I am going to have to make strategic punctures and look for daylight. :D

I shall raise my eyes to the mountains. :) Thanx dude

No thanks needed bro. It was only appropriate to have him there ;) Do this shhh!

[CklueD]

Training

West Side Barbell

Wed
ME Upper

Fri
ME Lower

Sun
DE Upper

Monday
DE Lower


I think Monday should be the start of the workout week where you have the opposite.. but that's just me :D

Jk bro.. subbed!

[COZ999]

uh uh uh Coz deezy in this beezy fo sheezy

[WhiteFiberz]

macros are plain stupid. Tapeworms are a banned substance no?

[ehlisl]

Of course your brother up north is in :D

[misseh]

Just wanted to say a few things and thought it would be appropriate for me to post here.

First off myself and everyone in here all know that you are going to ROCK this entire season!

Second, anything I can do to assist you each and every day you let me know!

Third, I will be by your side the entire time supporting your every decision and action.... and of course being your eyes with each rep/set.

Lastly, LET'S WIN SOME SHOWS ALREADY!

Can't wait! :)
Love you! <3

[anti-steroids]

in for EPIC journey/climb to the top.This is gonna be freaking awesome :D

[Quelly]

I IZ IN!


Just wanted to say a few things and thought it would be appropriate for me to post here.

First off myself and everyone in here all know that you are going to ROCK this entire season!

Second, anything I can do to assist you each and every day you let me know!

Third, I will be by your side the entire time supporting your every decision and action.... and of course being your eyes with each rep/set.

Lastly, LET'S WIN SOME SHOWS ALREADY!

Can't wait! :)
Love you! <3

"hey hon can I use the computer real quick?"
"sure"
*logs off Father Flex, logs on as misseh, types the above message*
"Okay all yours!"
"Thanks hon!"

[Eric-B]

suppose I'll follow along, you look like you might have some potential

macros are sick!

[DREhova 87]

I got 35 min of KB swings to do and I blame it all on you...So I just logged in for some motivation. LOL. Those macros are just silly ;)

[FATHER FLEX]

http://i470.photobucket.com/albums/rr61/BWelch1985/go-be-fat-somewhere-else.jpg



Dis gon be good!

Spandex all Spandex!


In for the ride, without a doubt!

_lM_AXqlcHY


No thanks needed bro. It was only appropriate to have him there Do this shhh!

He will be there for every workout!


I think Monday should be the start of the workout week where you have the opposite.. but that's just me :D

Jk bro.. subbed!

LOL! I was going through what I had done this week in my head as I typed. LOL The vaca made me switch things up a bit


uh uh uh Coz deezy in this beezy fo sheezy

AKA the Bouncer! ;)


macros are plain stupid. Tapeworms are a banned substance no?

125 CHO before bed LOL


Of course your brother up north is in :D

Shaving the Yeti if you know what I mean!


Just wanted to say a few things and thought it would be appropriate for me to post here.

First off myself and everyone in here all know that you are going to ROCK this entire season!

Second, anything I can do to assist you each and every day you let me know!

Third, I will be by your side the entire time supporting your every decision and action.... and of course being your eyes with each rep/set.

Lastly, LET'S WIN SOME SHOWS ALREADY!

Can't wait! :)
Love you! <3

You are about to get sardine breath!


in for EPIC journey/climb to the top.This is gonna be freaking awesome :D

Its steep...but I can do it ;)

TVywKhMsbxE

Minus the rump shake at the end...That was just in plain bad taste!


I IZ IN!



"hey hon can I use the computer real quick?"
"sure"
*logs off Father Flex, logs on as misseh, types the above message*
"Okay all yours!"
"Thanks hon!"

Tell her boss that! Girl is on her phone at work, she is supposed to make the money so I can focus on tanning and burning fat.


suppose I'll follow along, you look like you might have some potential

macros are sick!

Was dying to two occasions today! :P All better now though


I got 35 min of KB swings to do and I blame it all on you...So I just logged in for some motivation. LOL. Those macros are just silly ;)

Ewww It was all elliptical for me today.

[FATHER FLEX]

Cardio

-Elliptical

400kcal in 31:00

Nutrition

52.7
393.3
190.4

I have some room left for a protein shake at night. :)

Misc

It was weird taking a protein shaker with me today. Felt good though!

[extremenergy3]

In. When are we working out together?


....









.....


.....






-your friend from across the bay lol ;)

[uberdude]

in

-your friend from across the ocean

[kcjoynt]

In for this! Going to be very motivating to watch team 3DMJ get ready for prep this year!

[bucsfan]

Along for the ride Berto! Your gonna tear it up this year!

[JeremyLeon]

in as well!

[AustrianOakJr]

Im in. THis is gonna be awesome.......and great motivation as I prep at the same time. And im glad you finally have a thread in the CP section!! Kill it, man!!

[mivi320]

in here

[deltpecx]

In on this!
I've been seeing you 3DM guys posting in other journals.

Great motivation!

[tsajdak]

I'm in on this. I would be a fat a$$ with dem carbs.

[JPlevell]

In on this also! Going to be awesome to be able to follow your log.

[ilove2run]

In, Beast mode here we go!

[Salaam86]

Opening up thread tools and clicking on the big ass green check mark, getting automatically redirected for no reason at all.

[chuckles_345]

Subbed! Can't wait to see if you can get even leaner than last prep.

Chuckles

[MattB4686]

I'm in as well. Your log is always great motivation!!

[Bnizzle163]

In for this brotha! Looking forward to following along.

[Bnizzle163]

p.s. - I cried a little when I saw your macros.

[FATHER FLEX]

In. When are we working out together?


....









.....


.....






-your friend from across the bay lol ;)

Weren't you the one that said I had to weight until you are "read"

Promise I'll be gentle ;) Actually going to SF one of these weekends to get a workout with 3DMJ athlete Miguel Vargas. Three is not crowd, its a Team BK Party!


in

-your friend from across the ocean

Warm salutations from across the cold ocean :D


In for this! Going to be very motivating to watch team 3DMJ get ready for prep this year!

Thank you! I still think you have the coolest gig in the world. LOL


Along for the ride Berto! Your gonna tear it up this year!

Tear it up, but with the help of all of you


in as well!

Aww man who is this guy? ;)


Im in. THis is gonna be awesome.......and great motivation as I prep at the same time. And im glad you finally have a thread in the CP section!! Kill it, man!!

Feels weird here in the CP section. Hoping people find this :) But the energy and focus here is unrivaled


in here

And looking HUGE as always


In on this!
I've been seeing you 3DM guys posting in other journals.

Great motivation!

Yeah those 3DMJ guys are hooking it up with some coaching for me ;)


I'm in on this. I would be a fat a$$ with dem carbs.

Hoping I can keep them high for a very long time


In on this also! Going to be awesome to be able to follow your log.

Honestly one of the biggest goals is to set a good example, and not just with what I do on the stage, but the other miscellaneous challenges that come with dieting


In, Beast mode here we go!

4th and inches...Give me the ball!


Opening up thread tools and clicking on the big ass green check mark, getting automatically redirected for no reason at all.

WTF my thread is broken? I just got this damn thing. lol


Subbed! Can't wait to see if you can get even leaner than last prep.

Chuckles

I think I can, and doing so without loosing much muscle at all. That is the goal


I'm in as well. Your log is always great motivation!!

Its going to be a long run....all the way until Novemeber LOL



In for this brotha! Looking forward to following along.


p.s. - I cried a little when I saw your macros.

You know my pallet would love a ketogenic diet, but I just end up looking skinny fat. Thus those weird macros :P

[thebasil]

in. :)

[FATHER FLEX]

in. :)

Mods please get this guy out. Thank you

[fimblez]

You know my pallet would love a ketogenic diet, but I just end up looking skinny fat. Thus those weird macros :P

lolwat

im on keto now because I was told it burns fat quicker than moderate carbs.......

should I change?

[FATHER FLEX]

lolwat

im on keto now because I was told it burns fat quicker than moderate carbs.......

should I change?

I go through carbs(as well as kcals) fairly well compared to most, but when it comes to ketogenic diets....Well they are GREAT for short term fat loss. Shoot nothing works better actually. It just won't work so well a few weeks into dieting.

I would never recommend anyone come out the gates with them, they are just not conducive to burning fat in the long run, or keeping as much of your hard earned muscle as possible. Perhaps visiting during certain phases, but not right out the gates. Your onseason diet, should resemble what works for you and your unique metabolic tendencises in the offseason. With less calories of course.

[_Machine_]

In... ooooo yeaaaaa

[thebasil]

Mods please get this guy out. Thank you

make it happen i dareeeee ya. you wish

[ArmsOfFerrum]

Thanks for the response about the Max OT split. I'm currently still on a power hypertrophy split based on the on like Layne Norton used it. I'm still making proper gains from it , so I'm going to give it some more time. Anyway I'm in too to follow your yourney !

[extremenergy3]

Weren't you the one that said I had to weight until you are "read"

Promise I'll be gentle ;) Actually going to SF one of these weekends to get a workout with 3DMJ athlete Miguel Vargas. Three is not crowd, its a Team BK Party!

I'm down :cool: PM me when it arises!

[ErickStevens]

In on this sheeeiiiit.

[Frankdaddy]

WOOT WOOT....I am excited :)

[ConLaV]

Oh yeah! Really looking forward to this man.... it will be a great year!

[DREhova 87]

are you tracking your macros on MyfitnessPal? I was using DailyBurn but now they want to charge an arm/leg per month. I was thinking of trying MFP...I wish they had pictures of the foods with the app.

Or are you tracking with something else?

[kcjoynt]

Tell you what... you can have my job if I can have your quads! (No homo) This is going to be fun to follow along!

[fimblez]

I go through carbs(as well as kcals) fairly well compared to most, but when it comes to ketogenic diets....Well they are GREAT for short term fat loss. Shoot nothing works better actually. It just won't work so well a few weeks into dieting.

I would never recommend anyone come out the gates with them, they are just not conducive to burning fat in the long run, or keeping as much of your hard earned muscle as possible. Perhaps visiting during certain phases, but not right out the gates. Your onseason diet, should resemble what works for you and your unique metabolic tendencises in the offseason. With less calories of course.

why does it stop working quickly, is it the drop in leptin?

yes I realize it is more catabolic than diets containing higher carbs

[jordanair45]

In on this! Been seeing your posts in Andre/Cota's journal. Nice work, great knowledge! Let's dooo this. Goals are set. Time to put in work :)

[The Solution]

Making your way out to the east coast by chance for Worlds :)?

IN on this Berto!

[born4muscle]

Subbed for sure. It looks like this is going to be epic.

[devinh]

I didn't get to see your last prep, jumped in right around your last show. I've seen the whole offseason though, and have been waiting to watch this prep from beginning to end. Kill it, each and every day.

[adamjohn32]

In on this for sure...

Also a quick question regarding tracking kcals for cardio. Whats the best way? Heart rate monitor I'm assuming. See your tracking your cardio by how many calories are burned, was wondering if you relied on the cardio equipment (probably not) or something else.

[ekmi]

I'm so in for this, you better RAPE your old conditioning! ridiculous macros too.

[Josh Hyaduck]

Innnnnnnnnnnnnn! What's a new log without recent pics!? :p

Good luck this year, sir.

[JeremyLeon]

are you tracking your macros on MyfitnessPal? I was using DailyBurn but now they want to charge an arm/leg per month. I was thinking of trying MFP...I wish they had pictures of the foods with the app.

Or are you tracking with something else?

FITDAY :D


Making your way out to the east coast by chance for Worlds :)?

IN on this Berto!

3DMJ is comin to Worlds in manhattan in Nov :) according to mr Jeff Alberts and Berto

[BaFtub]

Oh hey you look familiar.

[FATHER FLEX]

DE Uppder

So left shoulder is a bit tweaked, nothing serious, it only hurts when trying to do the essentials in life. Like Bench Press anything over 255 pounds :P I should be good in five days or less. In enough time to hit the 150's for EASY tripples later this week.

Speed DBs

80 x 3(6 sets)

Pulldownds

230 x 6
240 x 6(Best form ever on these!)
240 x 4<--Last set destroyed me
220 x 5 Told ya

Seated Chest Press Machine

275 x 10 RP 3,3,3,3,3

HS Decline

3 Plates x 10 RP 3,2,2,2

HS High Row

3 Plates + 25 x 6(2 sets)
3 Plates x 6

Trice Pushdowns(single arm)

80 x 8 RP 3,3,3,3

Rope

150 x 13 RP 5,4,2


DB Curls

52.5 x 6
55 x 6
60 x 6
65 x 6

No lateral raises because of shoulder

Nutrition

48.2
399.5
198.2

Misc

179.8 Start of diet, and 178.9 day after, hope to be about the same if not .5 pounds up tomorrow. We will see :)

[FATHER FLEX]

In... ooooo yeaaaaa

Thank you for all the support bro.


make it happen i dareeeee ya. you wish

Okay Okay...You can stay, but only because Kim's parents would like it that Armenian friends.


Thanks for the response about the Max OT split. I'm currently still on a power hypertrophy split based on the on like Layne Norton used it. I'm still making proper gains from it , so I'm going to give it some more time. Anyway I'm in too to follow your yourney !

Milk it bro! Then move to the next cow LOL


I'm down :cool: PM me when it arises!

Will do then we can eat rice cakes! Partaaay!


In on this sheeeiiiit.

Rice cake party? You know it! :P


WOOT WOOT....I am excited :)

Me to! Looking forward to everything, and all the highs and lows


Oh yeah! Really looking forward to this man.... it will be a great year!

Hoping so! :) Work hard, keep a positive attitude, and let the pieces fall. Thank you Big C


are you tracking your macros on MyfitnessPal? I was using DailyBurn but now they want to charge an arm/leg per month. I was thinking of trying MFP...I wish they had pictures of the foods with the app.

Or are you tracking with something else?

Naw I went back to Fitday...I was using a spreadsheet(excell) but fitday is just my comfort zone


Tell you what... you can have my job if I can have your quads! (No homo) This is going to be fun to follow along!

I don't care if you can't zone out, and go on the web...Its a sick gig LOL


why does it stop working quickly, is it the drop in leptin?

yes I realize it is more catabolic than diets containing higher carbs

In a nutshell yes! Carbs stimulate your metabolism in a positive way. When people ask me....How many carbs should I diet on. Answer is easy...As many as you can.


In on this! Been seeing your posts in Andre/Cota's journal. Nice work, great knowledge! Let's dooo this. Goals are set. Time to put in work :)

First step was taken today.


Making your way out to the east coast by chance for Worlds :)?

IN on this Berto!

Yep! Pizza, Statue of Liberty, and hoping to be in the mix with the other Light Weights


Subbed for sure. It looks like this is going to be epic.

Not only that, but I hope people can learn from it all


I didn't get to see your last prep, jumped in right around your last show. I've seen the whole offseason though, and have been waiting to watch this prep from beginning to end. Kill it, each and every day.

Will do Devin, and yes I will stay weight room animal! No John Basedow workouts here!


In on this for sure...

Also a quick question regarding tracking kcals for cardio. Whats the best way? Heart rate monitor I'm assuming. See your tracking your cardio by how many calories are burned, was wondering if you relied on the cardio equipment (probably not) or something else.

Yeah I use the tracker on machines, and while it is not accurate, its at least consistent. Also it allows me to go at my own pace, if workout have me trashed then 400kcals might take 35 minutes. If I am feeling good and ready, it can be 25 minutes. Its really allows for flexibility in that regard. A cardio protocol that isn't dynamic, isn't optimal IMO


I'm so in for this, you better RAPE your old conditioning! ridiculous macros too.

RAPING the rice cakes, and hoping it leads the bad touching of my old conditioning! I will!


Innnnnnnnnnnnnn! What's a new log without recent pics!? :p

Good luck this year, sir.

Ha ha ha! Get those up soon! Sometime this week, and you guys are going to be like...."Daym that is without the baby oil and shhh!"


FITDAY :D



3DMJ is comin to Worlds in manhattan in Nov :) according to mr Jeff Alberts and Berto

Cervesa!


Oh hey you look familiar.

I am peaking right now Brett! As I type this!

[JENerator]

Oh heck yeah, this is going to be epic. That may be an understatement. :D

[The Solution]

You vs Brian for the Lights? That would be pretty damn Epic!!!
I like some Pizza, lets see if we can drag Paul's ass into the mix as well :D

[healthybodies]

Only in your thread will there be clost to 60 posts in 24 hours. Good Lord!

3DMJ - 3 down, 1 to go.

[fltallpaul]

Very cool your starting a prep thread....After seeing how lean you are in person already I have no doubt your going to bring something ridiculous to the stage. Let me know next time your in Leesburg!

[JeremyLeon]

You vs Brian for the Lights? That would be pretty damn Epic!!!
I like some Pizza, lets see if we can drag Paul's ass into the mix as well :D

he's def gonna come. gonna be a mad fun time

[B-Neva]

Ahh shh.. Its Neva, everyone party is over...thread closed LOL

fine I'll leave but don't go all pootie tang on me "pooty don't go"

[toddbz]

So you guys are liking rock climbing eh?
You know I have a gaggle of stuff to do the outdoors stuff...or indoors. Whatev you want mang. I used to do a ton of that stuff.

On the topic of lifting shoes, the Nike ones have a pretty serious heel lift (7/8" I believe). Most others have 3/4" or a little less. If you find your knees start to hurt from using them it very well could be the lift is a bit to aggressive. Easy to solve. Take them to a shoe repair place and they can grind down the heel a bit to lessen the angle. This is like $20 to do. I would recommend doing it in little stages since it's easy to take off more, but a bit tougher (not impossible) to but it back.
Once thing I've found to be effective also in lessening knee discomfort is stretching the Anterior Tib (shin muscle). Seems to allow the foot to be more relaxed and/or move more naturally.
One of my favorite stretches for this
6eR5-tm4-1A


p.s. where the F are the starting pics!? Can't have a prep page without starting pics. ;P

I typically to this one without shoes on to prevent the heel of the shoe from impeding any of the stretch.

[PaC-mAn8]

You know I'm subscribed Berto :)

It's been crazy seeing you change, not only physically, but mentally throughout the years. You're a big inspiration man.

Can't wait to see you tear up the stage in 2011 Coach :cool:

Got a couple questions for ya though hermano -

WS throughout your entire prep? Or you going to switch it up to Power/Hypertrophy?

Top food choices during prep vs off-season?

[DREhova 87]

You know I'm subscribed Berto :)

It's been crazy seeing you change, not only physically, but mentally throughout the years. You're a big inspiration man.

Can't wait to see you tear up the stage in 2011 Coach :cool:

Got a couple questions for ya though hermano -

WS throughout your entire prep? Or you going to switch it up to Power/Hypertrophy?

Top food choices during prep vs off-season?

My guess...lol...see if I'm close Berto:

Pizza, Greek Yogurt...and final answer... TJ's Ranchero Egg Salad. :D

[foodpr0n]

IN bert!
Followed your whole off-season. And ready to see your CRUSH this.

It's going to be crazy to see as you've left so much time to get lean. You can really start to slow down rate of loss at the end as you close in on the comp. Is that so you don't feel AS MUCH of the ill-effects of getting so low in bf%?

I remember MArtin Berkhan saying he found it exponentially easier to reach and maintain very low bf levels when he got there slowly. He didn't feel as run down, urges to eat weren't as bad etc.

^I know you'll also be getting more than 'low in bf' -> you'll be getting craaazy diced. Thus, slower losses = more chance of muscle retention right once getting so damn low?

[patroclus32]

good luck with prep berto! i'll definitely be following

[FATHER FLEX]

DE Lower

No speed work though, not until next week :)

Box Squat....LOW 12" box

315 x 8
315 x 11
315 x 9

Leg Extensions(Lifting knee a bit off pad, a way to stress VMs a bit more)

150 x 11 RP 3,3,3,3,3
150 x 9 RP 4,3,2,2

Romanian Deadlifts

365 x 5,5,5

Seates Calve Raises

3 Plates + 35 x 9 RP 3,3,3,3,3
3 Plates + 35 x 6 RP 3,2,2,2

Nutrition

59.2
399.6
206.2

Misc

Might have Cold Stone for my refeed :P

[FATHER FLEX]

Oh heck yeah, this is going to be epic. That may be an understatement. :D

Thank you! Maybe even visiting you in your hood at some point. Might do Joe's show :) Time will tell of course


You vs Brian for the Lights? That would be pretty damn Epic!!!
I like some Pizza, lets see if we can drag Paul's ass into the mix as well :D

It might be hard to compare us, Bryan will be in center....I will be on the far right side jumping up and down screaming..."Look at me! Look at me!"


Only in your thread will there be clost to 60 posts in 24 hours. Good Lord!

3DMJ - 3 down, 1 to go.

What is it with this getting married stuff Eric...dude needs to get the priorities straight.


Very cool your starting a prep thread....After seeing how lean you are in person already I have no doubt your going to bring something ridiculous to the stage. Let me know next time your in Leesburg!

Thank you bro! I was itching to start dieting, just really nice to start tracking my diet again, and the whole your body is a science project kinda deal.

Leesburg....let me tell you...Ain't no party like a Leesbug part cuz a Leesburg party don't stop!


he's def gonna come. gonna be a mad fun time

Dude! What a great way to end the year!


fine I'll leave but don't go all pootie tang on me "pooty don't go"

Ha ha ha...Reps for pootie quotes!


So you guys are liking rock climbing eh?
You know I have a gaggle of stuff to do the outdoors stuff...or indoors. Whatev you want mang. I used to do a ton of that stuff.

On the topic of lifting shoes, the Nike ones have a pretty serious heel lift (7/8" I believe). Most others have 3/4" or a little less. If you find your knees start to hurt from using them it very well could be the lift is a bit to aggressive. Easy to solve. Take them to a shoe repair place and they can grind down the heel a bit to lessen the angle. This is like $20 to do. I would recommend doing it in little stages since it's easy to take off more, but a bit tougher (not impossible) to but it back.
Once thing I've found to be effective also in lessening knee discomfort is stretching the Anterior Tib (shin muscle). Seems to allow the foot to be more relaxed and/or move more naturally.
One of my favorite stretches for this
6eR5-tm4-1A


p.s. where the F are the starting pics!? Can't have a prep page without starting pics. ;P

I typically to this one without shoes on to prevent the heel of the shoe from impeding any of the stretch.

I really suck at the rock climbing, I am just horrible at anything that is passed a 5 10 c or d. With time! Its the one time being compact sucks...LOL

Noticed that right away, it really makes breaking parallel happen with with a bend of a knee. It really helps me, and really fits the way I squat. Will get pics up soon, in my new kicks! :P


You know I'm subscribed Berto :)

It's been crazy seeing you change, not only physically, but mentally throughout the years. You're a big inspiration man.

Can't wait to see you tear up the stage in 2011 Coach :cool:

Got a couple questions for ya though hermano -

WS throughout your entire prep? Or you going to switch it up to Power/Hypertrophy?

Top food choices during prep vs off-season?


My guess...lol...see if I'm close Berto:

Pizza, Greek Yogurt...and final answer... TJ's Ranchero Egg Salad. :D

Yep! LOL

Only thing that might change, is I am currently on 4 meals, and in the future that will likely switch a bit. Currently I have a big gap from 1:30ish pm to 6:30ish pm, eventually it will get harder to have those gaps. Satiety reasons mostly.


IN bert!
Followed your whole off-season. And ready to see your CRUSH this.

It's going to be crazy to see as you've left so much time to get lean. You can really start to slow down rate of loss at the end as you close in on the comp. Is that so you don't feel AS MUCH of the ill-effects of getting so low in bf%?

I remember MArtin Berkhan saying he found it exponentially easier to reach and maintain very low bf levels when he got there slowly. He didn't feel as run down, urges to eat weren't as bad etc.

^I know you'll also be getting more than 'low in bf' -> you'll be getting craaazy diced. Thus, slower losses = more chance of muscle retention right once getting so damn low?

Nail on the head. A less invasive diet will certainly do that, more muscle sparring of course, and certainly much easier from a mental aspect. Also performance will not be affected as much, which will help all the causes I just noted.


good luck with prep berto! i'll definitely be following

Thank you! Might start off a bit dull, but it will get good at some point

[Quelly]

What is it with this getting married stuff Eric...dude needs to get the priorities straight.


I'm gonna have my cake and eat it too....literally...but don't worry, I'll go to hawaii and come back and get to work on looking like this:

http://sphotos.ak.fbcdn.net/hphotos-ak-ash1/hs739.ash1/163102_1586091606316_1056566491_31377294_5994428_n .jpg

that's conditioning right there folks

[DREhova 87]

I dont know why they chose that background at the Worlds? Berto...do the refeed right...order a Founders ;) I have to stick to the sinless...LOL

[AustrianOakJr]

http://sphotos.ak.fbcdn.net/hphotos-ak-ash1/hs739.ash1/163102_1586091606316_1056566491_31377294_5994428_n .jpg

that's conditioning right there folks

Great guy too....well deserved! Have fun in Hawaii, Eric.

Berto....enjoy the coldstone. Have you found an ice cream there fits your fat intake on a refeed day?? I am an ice cream nut and I havent found anything over there with less than like 12 or 15g of fat per serving. ENLIGHTEN ME! :D

[FATHER FLEX]

I'm gonna have my cake and eat it too....literally...but don't worry, I'll go to hawaii and come back and get to work on looking like this:

http://sphotos.ak.fbcdn.net/hphotos-ak-ash1/hs739.ash1/163102_1586091606316_1056566491_31377294_5994428_n .jpg

that's conditioning right there folks

By the time you get back I want to greet you with sunken in cheekbones! :P


I dont know why they chose that background at the Worlds? Berto...do the refeed right...order a Founders ;) I have to stick to the sinless...LOL


Great guy too....well deserved! Have fun in Hawaii, Eric.

Berto....enjoy the coldstone. Have you found an ice cream there fits your fat intake on a refeed day?? I am an ice cream nut and I havent found anything over there with less than like 12 or 15g of fat per serving. ENLIGHTEN ME! :D

Yup probably get me a sinless founders favorite! :) Also Ben and Jerry's Fro Yo's are great when you need that ice cream fix.

Paul, is not notch dude with conditioning to match. Scary thing is I think another year with Joe is going to make him look even better! Middles are going to be a nasty next year, specially with McGill back in the mix

[toddbz]

I really suck at the rock climbing, I am just horrible at anything that is passed a 5 10 c or d. With time! Its the one time being compact sucks...LOL

Noticed that right away, it really makes breaking parallel happen with with a bend of a knee. It really helps me, and really fits the way I squat. Will get pics up soon, in my new kicks! :P


Yeah well for a LOT of people it takes quite a while to climb routes that difficult. Once you learn to flow, you'll kill it. That and remember than most those guys are 130lb ;P

How you liking the shoes for back squats? You should give em a shot next time you do romanians or SLD. Just as an experiment. I have a quack theory...but what else is new? ;P

[FATHER FLEX]

Yeah well for a LOT of people it takes quite a while to climb routes that difficult. Once you learn to flow, you'll kill it. That and remember than most those guys are 130lb ;P

How you liking the shoes for back squats? You should give em a shot next time you do romanians or SLD. Just as an experiment. I have a quack theory...but what else is new? ;P

Ha ha ha I was tempted to yesterday, at least SLDs. Back squats they feel GREAT! Like were have you been all my life. The knee joints are made of titanium oddly enough. :P

Yeah bit out of place on those walls, but I took Juan the other day and his lanky ass has his foot up by his head. Going to mess up some 5 10s for the next few weeks and then finally take a crack at the big boy routes.

[Flynn]

Honestly one of the biggest goals is to set a good example, and not just with what I do on the stage, but the other miscellaneous challenges that come with dieting

There you go! Here's to a successful and uneventful contest prep; as uneventful as they are :).

[toddbz]

Ha ha ha I was tempted to yesterday, at least SLDs. Back squats they feel GREAT! Like were have you been all my life. The knee joints are made of titanium oddly enough. :P

Yeah bit out of place on those walls, but I took Juan the other day and his lanky ass has his foot up by his head. Going to mess up some 5 10s for the next few weeks and then finally take a crack at the big boy routes.

Interested to see what kind of development you can get through prep with the kicks. Since I know confidence of not spitting out a vertebra was on your mind before.

Ha! Yeah that's pretty much how it works. Bouldering routes are really fun to. Like 4-5 super hard moves that take you an hour to figure out how to solve...that or till you work your finger tips raw. Wait till you split a finger nail. That's good fun right there.
You got a harness, chalk bag, etc. yet? I doubt my shoes would fit you since I'd curl my toes under to fit in em, but you could totally borrow that other stuff if you need. I don't really use it anymore.

[AustrianOakJr]

Yup probably get me a sinless founders favorite! :) Also Ben and Jerry's Fro Yo's are great when you need that ice cream fix.

Thanks.....ill check it out. I pretty much have to get my ice cream fix every night......well, at least until my carbs drop below 250.




Paul, is not notch dude with conditioning to match. Scary thing is I think another year with Joe is going to make him look even better! Middles are going to be a nasty next year, specially with McGill back in the mix

Joe, as in "Dr" Joe? I didnt know he was working with him. He looked insane. The Iatomasis just started promoting a show locally here in Rochester. I did the show in '09 and its really taking off for them. They will be running the number one show in the area within a couple years.

[DREhova 87]

I always have the Sinless...even though it doesnt agree with my stomach all the time...good for flushing out the system though. LOL!

[Rsardinia]

In on this. Best of luck in 2011!

[TannerBS]

Im jumping in on this one. Looks like it will be great!

[RichKnapp]

I'm here for sure.

[jked4life]

So in on this. Lot's of good stuff gonna happen in here fo sho. Can't wait to see what skinless really looks like! Exciting few months. NO CRYING!

And yeah, Paul really brought it this year. He really prepped long and hard. I remember when he started, not long after I finished, seems like such a long time ago. Great family and very supportive of the local competitors.

[FATHER FLEX]

Cardio

Boring cardio! I wanted decided going to the gym would be best, since I wanted to foam roll, to some prehab work etc. Bad idea...Gym at 9pm these days....well crowded is an understatement.

Elliptical

400 Kcal in 25:47

Nutrition

52.7
398.2
197.9

Misc

ME bench tomorrow, hoping my shoulder feels better :) Maybe pictures tomorrow!

[PaC-mAn8]

What level are you on with the damn machine? LOL

Takes me 60 minutes to do 500 calories worth of cardio. Am I don't something wrong..would love to be outta there in 30-35 minutes haha

[FATHER FLEX]

There you go! Here's to a successful and uneventful contest prep; as uneventful as they are :).

Hoping the only highlight is chasing a rogue almond I measured around my kitchen floor ;)


Interested to see what kind of development you can get through prep with the kicks. Since I know confidence of not spitting out a vertebra was on your mind before.

Ha! Yeah that's pretty much how it works. Bouldering routes are really fun to. Like 4-5 super hard moves that take you an hour to figure out how to solve...that or till you work your finger tips raw. Wait till you split a finger nail. That's good fun right there.
You got a harness, chalk bag, etc. yet? I doubt my shoes would fit you since I'd curl my toes under to fit in em, but you could totally borrow that other stuff if you need. I don't really use it anymore.

I want to boulder, but I don't want to look like a pank bish. Next time I am up there we should go. Been telling Barb and Eric they NEED to try it!


Thanks.....ill check it out. I pretty much have to get my ice cream fix every night......well, at least until my carbs drop below 250.



Joe, as in "Dr" Joe? I didnt know he was working with him. He looked insane. The Iatomasis just started promoting a show locally here in Rochester. I did the show in '09 and its really taking off for them. They will be running the number one show in the area within a couple years.

Yep my Broseph Joseph!

Good guys all of the fam! Which reminds me! That is on my "to do" list. :) The promoting a show one day


I always have the Sinless...even though it doesnt agree with my stomach all the time...good for flushing out the system though. LOL!

Its like metamucil with caramel and brownie!


In on this. Best of luck in 2011!

Gonna get a sharpie and draw some Sardinia triceps on myself. LOL


Im jumping in on this one. Looks like it will be great!

Thank you! Hoping to do better than last time ;)


I'm here for sure.

Race you to some lat striations!


So in on this. Lot's of good stuff gonna happen in here fo sho. Can't wait to see what skinless really looks like! Exciting few months. NO CRYING!

And yeah, Paul really brought it this year. He really prepped long and hard. I remember when he started, not long after I finished, seems like such a long time ago. Great family and very supportive of the local competitors.

It was real good to have those head nods from Paul, I knew that is he said it was all good...surely it was!

[FATHER FLEX]

What level are you on with the damn machine? LOL

Takes me 60 minutes to do 500 calories worth of cardio. Am I don't something wrong..would love to be outta there in 30-35 minutes haha

11! I am a young healthy man! Gonna haul ass if I feel up to it :)

Can get 400 in 22 if I feel up to it sometimes.

[PaC-mAn8]

11! I am a young healthy man! Gonna haul ass if I feel up to it :)

Can get 400 in 22 if I feel up to it sometimes.

Gotchya. No more 60 minute sessions for me :) Thanks Berto.

I learn something new from you everyday :p

[Quelly]

New Q&A article up on the topic of chest and lat recruitment!
http://www.3dmusclejourney.com/2011-01qa.php

[AustrianOakJr]

Which reminds me! That is on my "to do" list. :) The promoting a show one day

!

Call it the "INBF NO-CRYING Qualifier". ;)

[deltpecx]

New Q&A article up on the topic of chest and lat recruitment!
http://www.3dmusclejourney.com/2011-01qa.php

Good read!

Especially regarding the DB flyes and pullovers.

[JeremyLeon]

Cardio

Boring cardio! I wanted decided going to the gym would be best, since I wanted to foam roll, to some prehab work etc. Bad idea...Gym at 9pm these days....well crowded is an understatement.

Elliptical

400 Kcal in 25:47

Nutrition

52.7
398.2
197.9

Misc

ME bench tomorrow, hoping my shoulder feels better :) Maybe pictures tomorrow!

total noobz. . . i been bashing hard lol


What level are you on with the damn machine? LOL

Takes me 60 minutes to do 500 calories worth of cardio. Am I don't something wrong..would love to be outta there in 30-35 minutes haha

make sure ur heart rate is in the right zone. most likely 120-140 depending on ur age mine is 125-135 (22 years) .. and def up the resistance! elliptical melts calories and is super low impact on ur knees <3

[Blazed]

Thats for LISS though. MISS is higher HR than 65% Max

[toddbz]

make sure ur heart rate is in the right zone. most likely 120-140 depending on ur age mine is 125-135 (22 years) .. and def up the resistance! elliptical melts calories and is super low impact on ur knees <3

Do people still do "zones"?

Bert, what's my MISS HR? ;P

[JeremyLeon]

rd. 2 -- much nice presentation :D

http://img840.imageshack.us/img840/2869/prostatus.jpg

last time i blow up ur thread w food pictures sry but i had to show u lmao

[JeremyLeon]

Do people still do "zones"?

Bert, what's my MISS HR? ;P

lol i guess. i hate when people quote my terminologyyyy damnit. im just saying to keep the HR low enough to know you're not eating up ur quads while on the elliptical.

[DREhova 87]

Berto correct me if I'm wrong but you like to get in and get out when it comes to cardio ?

[FATHER FLEX]

New Q&A article up on the topic of chest and lat recruitment!
http://www.3dmusclejourney.com/2011-01qa.php

Dude were are my lats? Not attached to your scapula dummy!


Call it the "INBF NO-CRYING Qualifier". ;)

Mike Rowe is the MC!


Good read!

Especially regarding the DB flyes and pullovers.

Great read! Quail Man to save the day and get you some lats, and chest!


total noobz. . . i been bashing hard lol



make sure ur heart rate is in the right zone. most likely 120-140 depending on ur age mine is 125-135 (22 years) .. and def up the resistance! elliptical melts calories and is super low impact on ur knees <3


Thats for LISS though. MISS is higher HR than 65% Max


Do people still do "zones"?

Bert, what's my MISS HR? ;P

LOL! Yeah I almost ignore the whole hear rate thing. Cardio is not as catabolic as people assume. Todd will hit the 180's the whole time! LOL

Personally I will play around, with it. Yesterday I got it up there myself. Zones are a bit outdated, if you feed it right, then perform RIGHT. Who cares about what is being burned at the time, but what matters is the gap it creates at the end of the day.

I had Zak running in a head band outside pretty darn often. :D


rd. 2 -- much nice presentation :D

http://img840.imageshack.us/img840/2869/prostatus.jpg

last time i blow up ur thread w food pictures sry but i had to show u lmao

Dude you got the skills!


lol i guess. i hate when people quote my terminologyyyy damnit. im just saying to keep the HR low enough to know you're not eating up ur quads while on the elliptical.

Naw, won't happen. If I am feeling good! I get my 400kcals done in 20ish minutes. If I am wrecked from workouts, or maybe have a big leg day planned the next day I will ease it up some, and it might take me 35 minutes to finish.


Berto correct me if I'm wrong but you like to get in and get out when it comes to cardio ?

I would love to! Those are my intentions quite often, when recovery allows of course. When I feel extra good I will go tear up 2-3 miles in the mean streets. If not its out in the eliptical for me, as the old man next to me is thinking...."young punk...wasted youth!" :D

[DREhova 87]

You mean you tear it up first mile on them mean streets? Haha.. Unless your running through Manon Ave / Southside. ;)

It's been awhile since I ran. Kind of miss it.

[JeremyLeon]

so if i did say 12 minutes on level 17 and burnt 200 calories its the same effect as hitting a 20 minute session on 10? what about the concept u talk about sacro vs myrofib .. i know it has to do with weight lifting but isnt it true that during cardio u can train ur body to become more efficient?? like lance armstrong doing 5 hrs of uphill riding... would burn less and have a lower hr than me doing that... and in the same situation he would burn less calories rite? and lastly its not true that u burn more muscle fiber when u go bizerk for long periods of time during cardio??

[toddbz]

LOL! Yeah I almost ignore the whole hear rate thing. Cardio is not as catabolic as people assume. Todd will hit the 180's the whole time! LOL

Personally I will play around, with it. Yesterday I got it up there myself. Zones are a bit outdated, if you feed it right, then perform RIGHT. Who cares about what is being burned at the time, but what matters is the gap it creates at the end of the day.


Little nutrition afterwords and it's all good.
My new thing (thanks E) on my longer efforts is some electrolytes and a scoop of BCAA's. Totals like 10 cals for you number crunchers and has all the stuff so you don't get depleted of the stuff that counts...and blame it on something else ;)

[PaC-mAn8]

Little nutrition afterwords and it's all good.
My new thing (thanks E) on my longer efforts is some electrolytes and a scoop of BCAA's. Totals like 10 cals for you number crunchers and has all the stuff so you don't get depleted of the stuff that counts...and blame it on something else ;)

10 grams intra-cardio..should suffice..yes?

[toddbz]

so if i did say 12 minutes on level 17 and burnt 200 calories its the same effect as hitting a 20 minute session on 10? what about the concept u talk about sacro vs myrofib .. i know it has to do with weight lifting but isnt it true that during cardio u can train ur body to become more efficient?? like lance armstrong doing 5 hrs of uphill riding... would burn less and have a lower hr than me doing that... and in the same situation he would burn less calories rite? and lastly its not true that u burn more muscle fiber when u go bizerk for long periods of time during cardio??

Oh oh!!! I so got this one!
O.k. think of your reference. Your example wants to adapt to those rigors of training. To become as efficient as possible to prepare for those super human efforts. YOU as someone looking primarily to loose body fat/weight becoming efficient is really the last thing you want (you still do) to make it easier to use more calories in the shortest time possible.
And also remember than in your reference the big kicker is that NONE of those endurance peeps are on limited calories.
Which is why HIT is so popular with the BB crowd. Really rattle those pot & pans and be done. The systemic effects of something like that last well WELL after you're done with the actual cardio session.
And lastly remember this while someone like myself who can go out and do 3,4,5+ hours at a HR of 160+ is certainly not going to get the "Most Muscular" award on stage. Apples & oranges.

[ArmsOfFerrum]

I'm hearing some great things about WS training. Do you have some interesting articles about that ? Just a little question , I found some about the standard template. Maybe I'm going to use it for my next split and modify it a little bit. Thanks !

[toddbz]

10 grams intra-cardio..should suffice..yes?

I do one scoop that's a little less than full. So probably 3g. More then enough to last for even a multiple hour workout. And even then not totally necessary. Just most the time I'm not where I can get to something right away.
But say you didn't do a "pre workout" before going into a ball buster cardio session. It would be playing it safe for sure.
I do believe the boys count those macros as well.
Also one thing to remember is sometimes supps contain artificial sweeteners that don't sit to well on the tummy during high HR. So ease your way into that. No one likes to see a yoked out dude with his hand stuffed up is ass cause he just had a total blow out.

[JeremyLeon]

Oh oh!!! I so got this one!
O.k. think of your reference. Your example wants to adapt to those rigors of training. To become as efficient as possible to prepare for those super human efforts. YOU as someone looking primarily to loose body fat/weight becoming efficient is really the last thing you want (you still do) to make it easier to use more calories in the shortest time possible.
And also remember than in your reference the big kicker is that NONE of those endurance peeps are on limited calories.
Which is why HIT is so popular with the BB crowd. Really rattle those pot & pans and be done. The systemic effects of something like that last well WELL after you're done with the actual cardio session.
And lastly remember this while someone like myself who can go out and do 3,4,5+ hours at a HR of 160+ is certainly not going to get the "Most Muscular" award on stage. Apples & oranges.

just tryin to not burn muscle tissue.. i plan meals around lifts and cardio and think i get in sufficient nutrients... still a bit confused but i kinda startin to see it

[DREhova 87]

Todd... U always crack me up! Lol

[toddbz]

just tryin to not burn muscle tissue.. i plan meals around lifts and cardio and think i get in sufficient nutrients... still a bit confused but i kinda startin to see it

E most definitely explains it the best.

BTW a great way for a monitored sprint interval workout.
Treadmill pushing. Power is on only to monitor your speed
oc9eSv1YJiI

Now this sprint is way to long as you can see by homie gassin out.

[toddbz]

Todd... U always crack me up! Lol

Oh you say that until you see the dude in the string Golds gym tank using his fanny pack as a catch can.
"All you bro"

[Bnizzle163]

Ever since working with you guys, I actually enjoy cardio. If I'm feeling good, I push it and hit the 400 cal mark (of my 500) at about 25 mins, if I feel like chilling or I'm pooped, I hit 400 around 35. Makes cardio a no brainer :). I too used to believe in zones. SO overrated!

[JENerator]

BTW a great way for a monitored sprint interval workout.
Treadmill pushing. Power is on only to monitor your speed
oc9eSv1YJiI

Now this sprint is way to long as you can see by homie gassin out.
My gym has this same treadmill. It's ridiculously difficult. You can add a counter load/drag weight to the treadmill, too, so it's even that much harder to move. There are settings where I can't even get it to begin to move AT ALL. They call it the "beast" and many have lost their lunch during sprints. Yes, I love it. :D

Oh and Berto, yes, if it all works out, you should absolutely do "that" show this summer! You're already on the west coast, going later to the east coast, already went south for the holidays...it's time to take in the scenic fields of gold in the midwest!

[WhiteFiberz]

Who cares about what is being burned at the time, but what matters is the gap it creates at the end of the day.

I had Zak running in a head band outside pretty darn often. :D



He's not lying! I prefer some aggressive MISS because it actually felt like I was doing something, walking? yuck!

All my 450kcal sessions were in 22 min too :)

[bwelch1985]

He's not lying! I prefer some aggressive MISS because it actually felt like I was doing something, walking? yuck!

All my 450kcal sessions were in 22 min too :)

dude...start logging again. i miss your journal:(

[deltpecx]

What's a zone?.....:cool::D

[Quelly]

just tryin to not burn muscle tissue.. i plan meals around lifts and cardio and think i get in sufficient nutrients... still a bit confused but i kinda startin to see it

ok....so....few things working here when you do cardio...first, it is inherently a catabolic activity, catabolism just means breaking down of tissue, muscle glycogen, fat, amino acids from body protein (hopefully not), etc.
So you hear that and think "oh ****!" But put this in your pipe and smoke it: weight training is catabolic too, just as much as cardio.
HOWEVER, the body's adaptive response to weight training creates a stronger anabolic response than the transient catabolic effect that weight training has. That's why the net effect of weights is muscle growth not breakdown.
Cardio you have to look at a little different....unless you are inactive and don't exercise, LISS, and MISS won't be enough of a tension stimulus to cause an adaptive anabolic response (however, in couch potatoes they actually gain a little bit of muscle from LISS/MISS because their baseline of adaptation is so low). However, high intensity cardio that requires large amounts of muscle action can actually cause enough of an anabolic response to mitigate any catabolic effects of the cardio.
Think about how much force a sprinter's hamstring is putting out when he's doing an all out sprint. It's A LOT and very comparable to weight lifting.

So that's the adaptive side of things....however nutrition also plays an effect.

If you go into exercise with fuel; carbs and protein being most effective, it reduces the acute catabolic effects of the cardio and speeds recovery. So essentially it lessens how catabolic cardio is.

Most people think "wait this is bad, I don't want cardio to be working off of what I've eaten, I want it to work off of my bodyfat!"
Well, that's not correct. If you are counting your macros, and eating a set number of calories, who cares if you eat a big meal before doing cardio. A 400kcal session burns 400kcals no matter what, even if you ate 500kcals right beforehand...If you didn't burn the fat exactly during cardio, and instead burned off the food you ate, who cares? You will burn it later when you have 500 calories less in your daily allotment.
In fact, doing cardio without fuel will make it harder to get your Hear rate up and to get solid muscle action to burn those 400kcals, and you will have to put out greater energy to do so, so more effort=more catabolism, and less fuel=more catabolism. That's why IN GENERAL I'm not a fan or fasted cardio. Although it has its time and place in specific instances.

Other things to consider is that even though the adaptive response to MISS/LISS is low, and likely won't have an impact on muscle tissue, if a VERY large amount is done, that can tell the body that you want more oxidative (ie, smaller) muscle tissue since you are more interested in cardio training than weights. So there is a ceiling to how much you can do before it bites you in teh behind.
Also, HIIT, although anti catabolic in its adaptive effects on the body, carries a hefty recovery component, and if your legs are trashed so much that you can't get in a good leg workout, you'll lose muscle....not because of the HIIT, but because you can't lift heavy on leg day.

[PaC-mAn8]

So what do you think of fasted cardio Eric? I know you & Berto are not fans - but speaking from a catabolism issue. If one was to sip on BCAA's during fasted cardio, as most suggest - that should limit any muscular catabolism..yes?

Catabolism is the bodys last resort - yes? So I'm assuming you gotta really TRY to burn off muscle? i.e not eating before/after, no aminos, balls out cardio.

[RichKnapp]

Eric you were so indepth on this I posted it in my Blog/site.

[Rsardinia]

ok....so....few things working here when you do cardio...first, it is inherently a catabolic activity, catabolism just means breaking down of tissue, muscle glycogen, fat, amino acids from body protein (hopefully not), etc.
So you hear that and think "oh ****!" But put this in your pipe and smoke it: weight training is catabolic too, just as much as cardio.
HOWEVER, the body's adaptive response to weight training creates a stronger anabolic response than the transient catabolic effect that weight training has. That's why the net effect of weights is muscle growth not breakdown.
Cardio you have to look at a little different....unless you are inactive and don't exercise, LISS, and MISS won't be enough of a tension stimulus to cause an adaptive anabolic response (however, in couch potatoes they actually gain a little bit of muscle from LISS/MISS because their baseline of adaptation is so low). However, high intensity cardio that requires large amounts of muscle action can actually cause enough of an anabolic response to mitigate any catabolic effects of the cardio.
Think about how much force a sprinter's hamstring is putting out when he's doing an all out sprint. It's A LOT and very comparable to weight lifting.

So that's the adaptive side of things....however nutrition also plays an effect.

If you go into exercise with fuel; carbs and protein being most effective, it reduces the acute catabolic effects of the cardio and speeds recovery. So essentially it lessens how catabolic cardio is.

Most people think "wait this is bad, I don't want cardio to be working off of what I've eaten, I want it to work off of my bodyfat!"
Well, that's not correct. If you are counting your macros, and eating a set number of calories, who cares if you eat a big meal before doing cardio. A 400kcal session burns 400kcals no matter what, even if you ate 500kcals right beforehand...If you didn't burn the fat exactly during cardio, and instead burned off the food you ate, who cares? You will burn it later when you have 500 calories less in your daily allotment.
In fact, doing cardio without fuel will make it harder to get your Hear rate up and to get solid muscle action to burn those 400kcals, and you will have to put out greater energy to do so, so more effort=more catabolism, and less fuel=more catabolism. That's why IN GENERAL I'm not a fan or fasted cardio. Although it has its time and place in specific instances.

Other things to consider is that even though the adaptive response to MISS/LISS is low, and likely won't have an impact on muscle tissue, if a VERY large amount is done, that can tell the body that you want more oxidative (ie, smaller) muscle tissue since you are more interested in cardio training than weights. So there is a ceiling to how much you can do before it bites you in teh behind.
Also, HIIT, although anti catabolic in its adaptive effects on the body, carries a hefty recovery component, and if your legs are trashed so much that you can't get in a good leg workout, you'll lose muscle....not because of the HIIT, but because you can't lift heavy on leg day.

This was probably the single best thing I've read in months regarding cardio. THANK YOU!! This will make things so much easier to explain to people why they want good meals surrounding workouts and why weight training is essential.

[Quelly]

So what do you think of fasted cardio Eric? I know you & Berto are not fans - but speaking from a catabolism issue. If one was to sip on BCAA's during fasted cardio, as most suggest - that should limit any muscular catabolism..yes?

Catabolism is the bodys last resort - yes? So I'm assuming you gotta really TRY to burn off muscle? i.e not eating before/after, no aminos, balls out cardio.
if you take bcaa before cardio, its not fasted...that's just basically pre digested protein. And no catabolism is not the body's last resort....catabolism does not equal muscle wasting....losing fat is a form of catabolism, catabolism just means breaking down tissue and being in an energy deficit. About 5-15% of energy expended comes from protein; dietary protein if its available, body protein if it is not. Eating adequate protein reduces muscle wasting a lot, eating adequate carbs does also, weight training negates it hugely.

Losing or gaining muscle is a two part equation
Protein Synthesis minus Protein Catabolism. Both are always happening, and the end result of whether or not you have muscle loss or not is determined by if there is more muscle catabolism than there is synthesis or not.

I challenge you to question the assumption that protein catabolism is the body's last resort.
The body is a survival machine. If it believes it is starving (down to essential levels of bodyfat) and needs to make it through a winter, or prolonged period of food scarcity...what is it going to use as energy?
option a: bodyfat when you are already at 6% and have very little left
option b: all this excess muscle tissue you have, as most bodybuilders from a survival standpoint have a lot more muscle than is needed for survival.

Look at starvation victims, they have no muscle and no fat...its not like there is a point where all the fat melts off and THEN all the muscle starts to go. If muscle catabolism was the body's last resort we could do whatever the hell we wanted for prep and not worry as long as we had some bodyfat left. HIIT twice a day every day, 1000 calories a day from any source.

Eric you were so indepth on this I posted it in my Blog/site.
awesome, hope it clears up some things for some folks

This was probably the single best thing I've read in months regarding cardio. THANK YOU!! This will make things so much easier to explain to people why they want good meals surrounding workouts and why weight training is essential.
it's a confusing topic with a lot of misinformation out there, so i'm glad you have some more info in your arsenal since I know a lot of guys ask you questions...happens when you walk around at 6% bodyfat all year at 200lbs lol (not to mention that A&F model look....why are you so sexy Robbie?)

[PaC-mAn8]

if you take bcaa before cardio, its not fasted...that's just basically pre digested protein. And no catabolism is not the body's last resort....catabolism does not equal muscle wasting....losing fat is a form of catabolism, catabolism just means breaking down tissue and being in an energy deficit. About 5-15% of energy expended comes from protein; dietary protein if its available, body protein if it is not. Eating adequate protein reduces this a lot, eating adequate carbs does also, weight training negates it hugely.

Losing or gaining muscle is a two part equation
Protein Synthesis minus Protein Catabolism. Both are always happening, and the end result of whether or not you have muscle loss or not is determined by if there is more muscle catabolism than there is synthesis or not.

I challenge you to question the assumption that protein catabolism is the body's last resort.
The body is a survival machine. If it believes it is starving (down to essential levels of bodyfat) and needs to make it through a winter, or prolonged period of food scarcity...what is it going to use as energy?
option a: bodyfat when you are already at 6% and have very little left
option b: all this excess muscle tissue you have, as most bodybuilders from a survival standpoint have a lot more muscle than is needed for survival.

Look at starvation victims, they have no muscle and no fat...its not like there is a point where all the fat melts off and THEN all the muscle starts to go. If muscle catabolism was the body's last resort we could do whatever the hell we wanted for prep and not worry as long as we had some bodyfat left. HIIT twice a day every day, 1000 calories a day from any source.

Makes a lot of sense, thanks :)

[JeremyLeon]

quelly u'r awesome. so essentially a good balance between the different types of cardio, based around your lifting regiment, with a solid pre and post macro intake would be the best way to go a bout it? looking at ur statement of "challenging the last resort" what do u think is the best combination once u get down to say 10% , 8%, 6% etc... im just tryin to figure out a plan for my approach to cardio sessions. gracias

and just as a suggestion... but maybe this should go up on the 3DMJ website in the article section! great material man. thanks alot

[AustrianOakJr]

This was probably the single best thing I've read in months regarding cardio. THANK YOU!! This will make things so much easier to explain to people why they want good meals surrounding workouts and why weight training is essential.

I was going to say the same thing. Nice post, Eric.


if you take bcaa before cardio, its not fasted...that's just basically pre digested protein. And no catabolism is not the body's last resort....catabolism does not equal muscle wasting....losing fat is a form of catabolism, catabolism just means breaking down tissue and being in an energy deficit. About 5-15% of energy expended comes from protein; dietary protein if its available, body protein if it is not. Eating adequate protein reduces muscle wasting a lot, eating adequate carbs does also, weight training negates it hugely.

Losing or gaining muscle is a two part equation
Protein Synthesis minus Protein Catabolism. Both are always happening, and the end result of whether or not you have muscle loss or not is determined by if there is more muscle catabolism than there is synthesis or not.

I challenge you to question the assumption that protein catabolism is the body's last resort.
The body is a survival machine. If it believes it is starving (down to essential levels of bodyfat) and needs to make it through a winter, or prolonged period of food scarcity...what is it going to use as energy?
option a: bodyfat when you are already at 6% and have very little left
option b: all this excess muscle tissue you have, as most bodybuilders from a survival standpoint have a lot more muscle than is needed for survival.

Look at starvation victims, they have no muscle and no fat...its not like there is a point where all the fat melts off and THEN all the muscle starts to go. If muscle catabolism was the body's last resort we could do whatever the hell we wanted for prep and not worry as long as we had some bodyfat left. HIIT twice a day every day, 1000 calories a day from any source.

awesome, hope it clears up some things for some folks

it's a confusing topic with a lot of misinformation out there, so i'm glad you have some more info in your arsenal since I know a lot of guys ask you questions...happens when you walk around at 6% bodyfat all year at 200lbs lol (not to mention that A&F model look....why are you so sexy Robbie?)


Two in a row? Mad man.

[jked4life]

He's not lying! I prefer some aggressive MISS because it actually felt like I was doing something, walking? yuck!

All my 450kcal sessions were in 22 min too :)

You and me both. I'm the same way. I can't stand walking slowly on a treadmill for hours just to burn a few calories.

"In and out just like a robbery" or something to that effect is what I remember being told :D

I too was jogging around town in my hoodie, hat and gloves in the depths of February in NY.


For me, even with cardio of that nature, I never felt like muscle loss was an issue at all. In fact, I really can't comprehend how I would have kept more because I don't think I lost much. Certainly not an issue with the quads and hams withering away for me.

[PaC-mAn8]

Fcuk! Another question B..lol.

How often do you eat out during prep? Is Wendy's still on the menu? LOL

[tylerrc55]

Hey Berto, quick question man, i was wondering on what you think is best in terms of offseason bulking/gaining...Ive heard to gain about a pound a week, 1-2 pounds a month, etc etc, what do you think is a good method to go by?

[bwelch1985]

Think of it this way...you wouldn't make a sandwich or fries or salad or whatever at home w/out precisely measuring would you? That's why during prep most of us (berto included) only eat things we've weighed and prepared ourselves. So yeh...no Wendy's during prep! :D

[PaC-mAn8]

Think of it this way...you wouldn't make a sandwich or fries or salad or whatever at home w/out precisely measuring would you? That's why during prep most of us (berto included) only eat things we've weighed and prepared ourselves. So yeh...no Wendy's during prep! :D

They do have macros up on their website and such...so just curious. Makes sense though - gotta be precise - especially if you gotta step on stage.

[bwelch1985]

They do have macros up on their website and such...so just curious. Makes sense though - gotta be precise - especially if you gotta step on stage.
Well they have macros for a standard serving size but I don't see the cooks back there weighing anything on a food scale lol

Offseason or just cutting for a beach body I wouldn't hesitate to eat out using standardized imprecise macros...but when it comes to prep why take a chance? Namean?

[Quelly]

quelly u'r awesome. so essentially a good balance between the different types of cardio, based around your lifting regiment, with a solid pre and post macro intake would be the best way to go a bout it?
yup you got it

looking at ur statement of "challenging the last resort" what do u think is the best combination once u get down to say 10% , 8%, 6% etc... im just tryin to figure out a plan for my approach to cardio sessions. graciasI wish it was that simple Jeremy, but honestly its so individual I couldn't do you much service by trying to answer that. Some guys like Berto could literally get shredded without cardio completely, and it would be faster and maybe more efficient maybe doing 1-2 session a week, 1 HIIT 1 MISS, somebody like me can't over do it, but also needs it so a delicate balance is needed....some people, endos and women espeically end up doing A LOT of cardio to really bring in the last bit of lower body detail


and just as a suggestion... but maybe this should go up on the 3DMJ website in the article section! great material man. thanks alot
Consider this my framework for February's Q&A

I was going to say the same thing. Nice post, Eric.




Two in a row? Mad man.
I was feeling frisky ;)

[DREhova 87]

Might as well keep the ball rolling... What is your take on IF training? Berto or E-Quell ;)

[FATHER FLEX]

Ever since working with you guys, I actually enjoy cardio. If I'm feeling good, I push it and hit the 400 cal mark (of my 500) at about 25 mins, if I feel like chilling or I'm pooped, I hit 400 around 35. Makes cardio a no brainer :). I too used to believe in zones. SO overrated!

Yep! And if you are dragging donkey arse you can just catch Sportcenter and its many reruns!


My gym has this same treadmill. It's ridiculously difficult. You can add a counter load/drag weight to the treadmill, too, so it's even that much harder to move. There are settings where I can't even get it to begin to move AT ALL. They call it the "beast" and many have lost their lunch during sprints. Yes, I love it.

Oh and Berto, yes, if it all works out, you should absolutely do "that" show this summer! You're already on the west coast, going later to the east coast, already went south for the holidays...it's time to take in the scenic fields of gold in the midwest!

Going to run nekid through the corn fields! Had a great time meeting Ben and everyone else last time! Oh and the grocery stores are called Shnucks! I got a big kick out of that.


He's not lying! I prefer some aggressive MISS because it actually felt like I was doing something, walking? yuck!

All my 450kcal sessions were in 22 min too

You are seriously making me feel like getting a run in! :) I love it, and best of all you feel healthy and in shape.


dude...start logging again. i miss your journal:(

First year in college....he is on the the "How to be playa forum"


What's a zone?.....

When you counting all your macros, and never missing a workout LOL


ok....so....few things working here when you do cardio...first, it is inherently a catabolic activity, catabolism just means breaking down of tissue, muscle glycogen, fat, amino acids from body protein (hopefully not), etc.
So you hear that and think "oh ****!" But put this in your pipe and smoke it: weight training is catabolic too, just as much as cardio.
HOWEVER, the body's adaptive response to weight training creates a stronger anabolic response than the transient catabolic effect that weight training has. That's why the net effect of weights is muscle growth not breakdown.
Cardio you have to look at a little different....unless you are inactive and don't exercise, LISS, and MISS won't be enough of a tension stimulus to cause an adaptive anabolic response (however, in couch potatoes they actually gain a little bit of muscle from LISS/MISS because their baseline of adaptation is so low). However, high intensity cardio that requires large amounts of muscle action can actually cause enough of an anabolic response to mitigate any catabolic effects of the cardio.
Think about how much force a sprinter's hamstring is putting out when he's doing an all out sprint. It's A LOT and very comparable to weight lifting.

So that's the adaptive side of things....however nutrition also plays an effect.

If you go into exercise with fuel; carbs and protein being most effective, it reduces the acute catabolic effects of the cardio and speeds recovery. So essentially it lessens how catabolic cardio is.

Most people think "wait this is bad, I don't want cardio to be working off of what I've eaten, I want it to work off of my bodyfat!"
Well, that's not correct. If you are counting your macros, and eating a set number of calories, who cares if you eat a big meal before doing cardio. A 400kcal session burns 400kcals no matter what, even if you ate 500kcals right beforehand...If you didn't burn the fat exactly during cardio, and instead burned off the food you ate, who cares? You will burn it later when you have 500 calories less in your daily allotment.
In fact, doing cardio without fuel will make it harder to get your Hear rate up and to get solid muscle action to burn those 400kcals, and you will have to put out greater energy to do so, so more effort=more catabolism, and less fuel=more catabolism. That's why IN GENERAL I'm not a fan or fasted cardio. Although it has its time and place in specific instances.

Other things to consider is that even though the adaptive response to MISS/LISS is low, and likely won't have an impact on muscle tissue, if a VERY large amount is done, that can tell the body that you want more oxidative (ie, smaller) muscle tissue since you are more interested in cardio training than weights. So there is a ceiling to how much you can do before it bites you in teh behind.
Also, HIIT, although anti catabolic in its adaptive effects on the body, carries a hefty recovery component, and if your legs are trashed so much that you can't get in a good leg workout, you'll lose muscle....not because of the HIIT, but because you can't lift heavy on leg day.

Boom head shot!



Eric you were so indepth on this I posted it in my Blog/site.

Read all about it ;)


This was probably the single best thing I've read in months regarding cardio. THANK YOU!! This will make things so much easier to explain to people why they want good meals surrounding workouts and why weight training is essential.

Even when in a pinch, specially in the later parts of prep if I had to do AM cardio I would have a bite of something. During that stage you can actually feel the effects of food, your heart rate actually gets up there.


Losing or gaining muscle is a two part equation
Protein Synthesis minus Protein Catabolism. Both are always happening, and the end result of whether or not you have muscle loss or not is determined by if there is more muscle catabolism than there is synthesis or not.)

Very crucial point here. Its never black or white! Just like that insulin read you put up a while back. With that said I am having 1100kcal meal right now, and will store some fat most likely...but I took 5 steps forward throughout the day, and 1 step back with this meal.

Its the big picture, although now I feel kinda guilty about this pizza ;)


quelly u'r awesome. so essentially a good balance between the different types of cardio, based around your lifting regiment, with a solid pre and post macro intake would be the best way to go a bout it? looking at ur statement of "challenging the last resort" what do u think is the best combination once u get down to say 10% , 8%, 6% etc... im just tryin to figure out a plan for my approach to cardio sessions. gracias

and just as a suggestion... but maybe this should go up on the 3DMJ website in the article section! great material man. thanks alot

Said it earlier in this thread, but cardio has to be slightly dynamic. Is has to bend and give a little to what the main goals are here. Meaning allowing us to continually stimulating our bodies in a way that is conducive to preserving LBM, and lets face it when you are dieting your recovery is a bit hampered in some phases. Which is why I allow myself, and other 3DMJ clients to decide what is best on that day.


I was going to say the same thing. Nice post, Eric.

Two in a row? Mad man.

That's what she said!


You and me both. I'm the same way. I can't stand walking slowly on a treadmill for hours just to burn a few calories.

"In and out just like a robbery" or something to that effect is what I remember being told

I too was jogging around town in my hoodie, hat and gloves in the depths of February in NY.


For me, even with cardio of that nature, I never felt like muscle loss was an issue at all. In fact, I really can't comprehend how I would have kept more because I don't think I lost much. Certainly not an issue with the quads and hams withering away for me.

Like you got bags of loot ;)

This was evident by how well your strength stuck around.


Fcuk! Another question B..lol.

How often do you eat out during prep? Is Wendy's still on the menu? LOL

I might eat out a few times, but I will pick my spots. Also you have to recall that I am 7 months away from deadline, and I have 17 or so pounds to loose. Not to mention I am still averaging over 3,000kcals a day. There is some room to wiggle with.


Hey Berto, quick question man, i was wondering on what you think is best in terms of offseason bulking/gaining...Ive heard to gain about a pound a week, 1-2 pounds a month, etc etc, what do you think is a good method to go by?

Depending on how long you have been lifting. For example in my case 0.5 to a pound a months is what I aim for. What you just mentioned is not bad for most people though.


Think of it this way...you wouldn't make a sandwich or fries or salad or whatever at home w/out precisely measuring would you? That's why during prep most of us (berto included) only eat things we've weighed and prepared ourselves. So yeh...no Wendy's during prep!

Yeah LOL


They do have macros up on their website and such...so just curious. Makes sense though - gotta be precise - especially if you gotta step on stage.

If you are having issues making the scale move I would wait. Or at least not eat much carbs, or fats at these pit stops. Go with protein and veggies.



yup you got it
I wish it was that simple Jeremy, but honestly its so individual I couldn't do you much service by trying to answer that. Some guys like Berto could literally get shredded without cardio completely, and it would be faster and maybe more efficient maybe doing 1-2 session a week, 1 HIIT 1 MISS, somebody like me can't over do it, but also needs it so a delicate balance is needed....some people, endos and women espeically end up doing A LOT of cardio to really bring in the last bit of lower body detail

Consider this my framework for February's Q&A

I was feeling frisky

But I love cardio :) Which is why I do it!


Might as well keep the ball rolling... What is your take on IF training? Berto or E-Quell ;)

I know with my lifestyle it would not fit, but I am not apposed to it. One thing it does bring to light is how overrated meal timing, or better said frequency really is.

My main beef with it is that so much of Layne's research would suggest that IF setup would not be optimal as far as protein dosing goes. However, no research has been done on what kind of effect IF type feeding intervals cause. Although the thought of it gets me drooling, but then the whole law of diminishing returns rears its ugly head :P

[CalebR]

Im game!

[AustrianOakJr]

that's what she said!





lol! :D

[JeremyLeon]

berto- just watched part 5 of the video journals... and i can't find the link u said to the various sheiko routines... and i just wanted to ask u to plzz follow through w making more videos during ur prep.. awesome stuff man.

[Blazed]

Berto's Vids are the tits.

[DREhova 87]

Watch the rest of them. Talks about errthang. :)

[FATHER FLEX]

ME(ish) Upper

So I went in to test out the shoulder, and played it safe. Started with some DBs first.

50 x 5, 60, 5, 80 x 5, 100 x 2, 120 x 2, 130 x 2....and 140 x 1

That last one let me know that 150 x 3's(paused) would have been a bad idea today. Decided to to some lighter bench press instead.

Bench Press

315 x 2,2

HS Decline

3 Plates + 25 x 8 RP 3,3,3,3,2
Same x 6 RP 2,2,2,2

Seated Cable Rows

240 x 5
250 x 5 Great holds and eccentrics!
220 x 7 RP 3,2,2,2
220 x 7 RP 3,2,2

Cable Pushdowns

180 x 8,7,7,7

DB Curl's

55 x 6 RP 2,2,2,2,2
55 X 6 RP 2,2,2,2

Nutrition

61.3
403.5
217.5

Misc

Some tricep striations are starting to come out to play!

[FATHER FLEX]

Im game!

Caleb! I see you are going to share your journey to become a human forklift eh ;)


lol! :D

Don't let Eric's good boy persona fool you


berto- just watched part 5 of the video journals... and i can't find the link u said to the various sheiko routines... and i just wanted to ask u to plzz follow through w making more videos during ur prep.. awesome stuff man.

Good place to start!

http://www.elitefts.com/sheiko/


Berto's Vids are the tits.

The spring break variety to!


Watch the rest of them. Talks about errthang. :)

Except what happened at the yurt party after hours ;)

[devinh]

All lies about the tricep striations. Unless we get pics.
When you said you were testing out the shoulder and then wrote down this db presses, I thought that was for db shoulder presses. I almost threw my phone across the room until I realized it was for chest presses.

[extremenergy3]

Berto's Vids are the tits.

Get all the vids! Berto Gone Wild... up to 8 seasons!


Good place to start!

http://www.elitefts.com/sheiko/

There's also an excel sheet floating around the forums and google that sets up ALL the numbers for you! Just gotta know your 1RM.


All lies about the tricep striations. Unless we get pics.
When you said you were testing out the shoulder and then wrote down this db presses, I thought that was for db shoulder presses. I almost threw my phone across the room until I realized it was for chest presses.

I threw my phone across the room and it stayed intact. The iPhone is indestructible!!! (lol jk don't throw your phone.)

[toddbz]

awesome, hope it clears up some things for some folks


See I told you guys E's the one to explain this.
Now if this were a test, I'd get a solid C+

So here's a question. Does HIT have to be done ballz out? Meaning 100% effort.

[PaC-mAn8]

See I told you guys E's the one to explain this.
Now if this were a test, I'd get a solid C+

So here's a question. Does HIT have to be done ballz out? Meaning 100% effort.

Great Q..was wondering this as well.

[extremenergy3]

See I told you guys E's the one to explain this.
Now if this were a test, I'd get a solid C+

So here's a question. Does HIT have to be done ballz out? Meaning 100% effort.

I usually let mine hang all out, but I do HITT at home. If you do that at the gym, you're sure to get kicked out!!! :D

[JeremyLeon]

There's also an excel sheet floating around the forums and google that sets up ALL the numbers for you! Just gotta know your 1RM.

link?

[extremenergy3]

link?

Let's see if this uploads...

And it did!

[Quelly]

you burn more calories if you go all out...get more EPOC too, although its not very much, and you get more anaerobic adaptations the harder you go...

that's why common recs for the sprint period are 10-20secs...because unless you are an olympic sprinter that's the longest you can go all out on

[toddbz]

you burn more calories if you go all out...get more EPOC too, although its not very much, and you get more anaerobic adaptations the harder you go...

that's why common recs for the sprint period are 10-20secs...because unless you are an olympic sprinter that's the longest you can go all out on

You had me at more anaerobic adaptations you sweet talker.

Now don't you have a plane to catch!?

[AllGenetix]

link?

I posted it a while back, search the forums for it and it will show

[mneugeba]

Quelly - excellent set of posts on cardio, should clear up things for a lot of people. Reps on spread.


it's a confusing topic with a lot of misinformation out there

Too true, how is a newbie supposed to discern fact from fiction between your points and stuff like this (http://well.blogs.nytimes.com/2010/12/15/phys-ed-the-benefits-of-exercising-before-breakfast/?src=me&ref=general) which suggests fasted cardio as a means to ward off holiday weight gain.

It's easy to see why there is so much confusion out there.

[DREhova 87]

SO...I man'd up and started today. :D Was going to wait and enjoy my last bit of macros...screw it.

[CklueD]

SO...I man'd up and started today. :D Was going to wait and enjoy my last bit of macros...screw it.

Hah I used to do the same thing. As soon as Berto made adjustments, I would adjust my diet the same day. :D

[FATHER FLEX]

http://i4.photobucket.com/albums/y139/PIQUE7719/silver/P1140467-1.jpg

http://i4.photobucket.com/albums/y139/PIQUE7719/silver/P1140458.jpg

http://i4.photobucket.com/albums/y139/PIQUE7719/silver/P1140456-1.jpg

So some quick snaps this AM, since I wanted to get some up. Didn't go through all the poses, I owe you guys some back shots, and symmetry round shots. Its going to be a full week of dieting this Saturday :)

[FATHER FLEX]

Quelly - excellent set of posts on cardio, should clear up things for a lot of people. Reps on spread.



Too true, how is a newbie supposed to discern fact from fiction between your points and stuff like this (http://well.blogs.nytimes.com/2010/12/15/phys-ed-the-benefits-of-exercising-before-breakfast/?src=me&ref=general) which suggests fasted cardio as a means to ward off holiday weight gain.

It's easy to see why there is so much confusion out there.

So much crap, specially this time this time of the year. Oh and the gym science that you here all of Jan....LOL


SO...I man'd up and started today. :D Was going to wait and enjoy my last bit of macros...screw it.

Not shocked, almost expected out of you ;)


Hah I used to do the same thing. As soon as Berto made adjustments, I would adjust my diet the same day. :D

Ha ha ha! Same with you bro. I love it when they look forward to starving a bit for the greater cause :D

[DREhova 87]

Dude you look way different than even the posing session on the webinar....and made me realize...I got a LOOOOOOOOOOOOOOOOOOOOOONNNNNNNNNNG WAY TO GO. :( lol

[Eric-B]

Delts are really gonna have some extra pop this year, can tell you've been putting in work there. You're in a great position right now, very impressive.

[PaC-mAn8]

Somebody needs a lining! Get on it..gotta stay sharp in all ways during this prep B.

[ehlisl]

I've always loved your hands clasped MM, especially where you took the Cap City in 08......but your going to blow that one away! Looking solid Berto and ready to climb to the top! :D

[strebla]

You are looking great! Hamstrings have noticeably come up...great work!

[JeremyLeon]

now i can laugh at the ppl who talked **** about me when i posed in boxers and white socks! thanks berto! and looking solid man

[mivi320]

Delts are really gonna have some extra pop this year

this.

looking really good berto!

[TheProgressiveOne]

Goodluck brah.

[malfee]

This was probably the single best thing I've read in months regarding cardio. THANK YOU!! This will make things so much easier to explain to people why they want good meals surrounding workouts and why weight training is essential.

my thoughts exactly lol

also, GL berto.

[_Machine_]

Hamstrings look great in your side shots and that side tri is money ... do you like grabbing your hand on the side tri now as opposed to your wrist?

[jdarndt]

Delts are really gonna have some extra pop this year, can tell you've been putting in work there. You're in a great position right now, very impressive.

Berto,
Correct me if I'm wrong, but I recall in a previous journal you didn't notice much of a difference in the development of your delts when doing military press (DB or BB). Do you still believe this to be relevant? If so, what exercises do you recommend? Thanks and looking phenomenal!
John

[devinh]

Berto,
Correct me if I'm wrong, but I recall in a previous journal you didn't notice much of a difference in the development of your delts when doing military press (DB or BB). Do you still believe this to be relevant? If so, what exercises do you recommend? Thanks and looking phenomenal!
John

If I were a betting man, I'd put my money on benching and db chest press, and lateral raises as what he counts on for his delt development. Seems to be the majority of his 'shoulder' work this offseason and they have still grown. Then of course all the pulling of various sorts for his rear delts.

Glad you're starting out so lean, it's going to be fun to watch. Should be able to see changes quick, and that's always fun.

[mneugeba]

Holy hamstrings batman!

Oh yeah, and I don't think you can call yourself "bottom heavy" anymore... That side-tri is pretty sick.

[CklueD]

So some quick snaps this AM, since I wanted to get some up. Didn't go through all the poses, I owe you guys some back shots, and symmetry round shots. Its going to be a full week of dieting this Saturday :)

Do you see how hard it is to smile in the morning? :D Jeff will remind you to smile all the time and it's pretty challenging when you're on low carb, just woke up, and feeling dizzy lol. :)

[bwelch1985]

look at those freaking hammies!

do you shave year round? upper and lower body?

[DREhova 87]

And by the way... The calves look really good. You brought them up real nice this offseason.

[Bnizzle163]

You are going to be a beast on stage this year! I think you're easily going to best your last showing. Upper body has been brought up BIG TIME

[toddbz]

You are looking great! Hamstrings have noticeably come up...great work!

1st thing I noticed...well that and the size of that dome

Nice vein in the right VM to.
Pretty freakin sick pics for no pump 1st thing in the morning. For shhh's and giggles you should put up a side by of 1 week in from last times prep.

[FATHER FLEX]

Yesterday

Day Off! When possible I like to do that before a big leg day, and today is ME Lower :)

As far as diet goes, I have been semi loose with a few things, which I believe is key right now. Things such as...

-Not counting artificial sweetners(not that I use much)
-Not counting the flour I use to kneel my pizza
-Just grabbing fruit, not weighing, just entering them as medium sized portion
-Not counting small amounts of condiments


With it being fairly early, its just best to stay somewhat relaxed. :) With that said I weighed in at 177 even, which puts me at almost three pounds down this week. Next week might be a little quicker than I want, but after that once I am at my sweet spot in terms of how depleted I need to be in order to tap into stores and weight loss should be more consistent.

[tsajdak]

Yesterday

Day Off! When possible I like to do that before a big leg day, and today is ME Lower :)

As far as diet goes, I have been semi loose with a few things, which I believe is key right now. Things such as...

-Not counting artificial sweetners(not that I use much)
-Not counting the flour I use to kneel my pizza
-Just grabbing fruit, not weighing, just entering them as medium sized portion
-Not counting small amounts of condiments


With it being fairly early, its just best to stay somewhat relaxed. :) With that said I weighed in at 177 even, which puts me at almost three pounds down this week. Next week might be a little quicker than I want, but after that once I am at my sweet spot in terms of how depleted I need to be in order to tap into stores and weight loss should be more consistent.

Do you typically count your artificial sweetners? I drink like 4-5 cups of coffee a day and use splenda. I also use splenda brown sugar when I have an occsional yam. I haven't been counting splenda toward anything.

[DREhova 87]

When u "tighten" up things... Do u trust labels on pre packaged foods? IE: ranchero salads??? Or do u take them out of the container to weigh them out? Been thinking about that lately.

[CklueD]

As far as diet goes, I have been semi loose with a few things, which I believe is key right now.


I need to learn that. I read from Lyle McDonald's flexible dieting book that it's the best way to go for long-term dieting.

[FATHER FLEX]

Dude you look way different than even the posing session on the webinar....and made me realize...I got a LOOOOOOOOOOOOOOOOOOOOOONNNNNNNNNNG WAY TO GO. lol

Yeah posing trunks are humbling! Real humbling! LOL But yeah the lard is a coming off!


Delts are really gonna have some extra pop this year, can tell you've been putting in work there. You're in a great position right now, very impressive.

Keeping overall upper body fullness is so key for me. Not much size so I have to rely on keeping as much size as possible :)


Somebody needs a lining! Get on it..gotta stay sharp in all ways during this prep B.

Ha ha ha! I don't have the hair line to get lined-up :P


I've always loved your hands clasped MM, especially where you took the Cap City in 08......but your going to blow that one away! Looking solid Berto and ready to climb to the top!

Yeah I keep reverting back to it, its my comfort zone pose. Probably because it was my first bb pose I ever practiced. :P


You are looking great! Hamstrings have noticeably come up...great work!

Nothing like some guy I know though ;)

I think were they will really shine is from the the back though, I have been very pleased with how well they have moved right along.


now i can laugh at the ppl who talked **** about me when i posed in boxers and white socks! thanks berto! and looking solid man

LOL! We have no shame brutha LOL


this.

looking really good berto!

Now we just need to keep it young and sexy!


Goodluck brah.

Thank you! No GAMES at the pro level, but you don't PLAY bodybuilding....you uhh pose bodybuilding or something like that.


my thoughts exactly lol

also, GL berto.

Cardio is very misunderstood!


Hamstrings look great in your side shots and that side tri is money ... do you like grabbing your hand on the side tri now as opposed to your wrist?

Ha! You caught that! Jeff had me change that.


Berto,
Correct me if I'm wrong, but I recall in a previous journal you didn't notice much of a difference in the development of your delts when doing military press (DB or BB). Do you still believe this to be relevant? If so, what exercises do you recommend? Thanks and looking phenomenal!
John


If I were a betting man, I'd put my money on benching and db chest press, and lateral raises as what he counts on for his delt development. Seems to be the majority of his 'shoulder' work this offseason and they have still grown. Then of course all the pulling of various sorts for his rear delts.

Glad you're starting out so lean, it's going to be fun to watch. Should be able to see changes quick, and that's always fun.

Pretty much, I am going to start trying to overhead press some, just because its important. Mostly because I feel like it helps keep my shoulders healthy, and could help my chest pressed get stronger.


Holy hamstrings batman!

Oh yeah, and I don't think you can call yourself "bottom heavy" anymore... That side-tri is pretty sick.

I want people to say..."Dude has a big upper body, but no legs" ;)


Do you see how hard it is to smile in the morning? :D Jeff will remind you to smile all the time and it's pretty challenging when you're on low carb, just woke up, and feeling dizzy lol. :)

Oh Jeff is going to have his work cutout with me!


look at those freaking hammies!

do you shave year round? upper and lower body?

I shave once a week, its enough to keep me looking shaved the whole week. Only legs though, don't grow much in my upper body. Eric gels his chest hair in the offseason, talk about extra high maintenance!


And by the way... The calves look really good. You brought them up real nice this offseason.

THANK YOU! Dude I got a compliment the other day from a guy with ones that attached at his ankle! Dude used to compete in the local NPC circuit as well!


You are going to be a beast on stage this year! I think you're easily going to best your last showing. Upper body has been brought up BIG TIME

I want to be a top dog, and have me a bowl with my name on it :)


1st thing I noticed...well that and the size of that dome

Nice vein in the right VM to.
Pretty freakin sick pics for no pump 1st thing in the morning. For shhh's and giggles you should put up a side by of 1 week in from last times prep.

You can't tell because the lighting is crappy, but I have a few extending from my VM to my hip flexors. I think legs are going lean out at the same pace as my upper this time.

http://i4.photobucket.com/albums/y139/PIQUE7719/front-2.jpg

http://i4.photobucket.com/albums/y139/PIQUE7719/pics.jpg

@ Higher 190's :P

[FATHER FLEX]

Do you typically count your artificial sweetners? I drink like 4-5 cups of coffee a day and use splenda. I also use splenda brown sugar when I have an occsional yam. I haven't been counting splenda toward anything.

One packet is .5 CHO. Some people really go to town with these, so if you are adding some here, and there it can really add up over the course of your prep. Shoot, at some point I was counting cinnamon in my oatmeal, specially since I really love it in my oats.


When u "tighten" up things... Do u trust labels on pre packaged foods? IE: ranchero salads??? Or do u take them out of the container to weigh them out? Been thinking about that lately.

Certain ones yes....Thanx to the industrial revolution poptarts are like clockwork. Same thing with Ranchero, because its egg white salad with a bunch of low cal flavorings, and I have measured them out before. They are always right on money, which makes me assume a machine squirts(ewww sounds nasty) it in there. Same with many goodies in a wrapper.

However restaurants, prepackaged salads, at some point do go, but this is much later and when looking for the KILL! :)

Kill = 2-3 pounds from stage weight


I need to learn that. I read from Lyle McDonald's flexible dieting book that it's the best way to go for long-term dieting.

Keeps you sane...for a while anyways. :)

[toddbz]

@ Higher 190's :P

Yep those are the ones!!
Look at the freakin energy reserve in that lower back! ;P
That's not there this time round.

[Rsardinia]

http://i4.photobucket.com/albums/y139/PIQUE7719/pics.jpg

@ Higher 190's :P

Barn Door. Any shots of the wheels at this weight? I'm interested to see your quads and ham drop at 190.

[bwelch1985]

Hey Berto I'd love to hear your thoughts on DAA and other natural test boosters...

Personally, i kinda feel like if it works, then I'm relying on a hormonal supplement for gains and whether it's categorized as "natural" or not, it kinda goes against the spirit of natural bb'ing right? I mean assuming it works, and actually has a positive impact on test production, how is that different from taking a PH or even AAS (besides, obviously the degree to which it's effective)?

[PaC-mAn8]

Hey Berto I'd love to hear your thoughts on DAA and other natural test boosters...

Personally, i kinda feel like if it works, then I'm relying on a hormonal supplement for gains and whether it's categorized as "natural" or not, it kinda goes against the spirit of natural bb'ing right? I mean assuming it works, and actually has a positive impact on test production, how is that different from taking a PH or even AAS (besides, obviously the degree to which it's effective)?

A lot of our testosterone binds to SHBG. The goal of most 'natty test boosters' is to free up as much of that binded testosterone as possible. So essentially, you're just "improving" your own production. In my eyes, I don't see anything wrong with it. I believe they are legal in most natural feds. AAS & PH's are synthetic sources of testosterone. Kinda like how a diabetic would take external sources for insulin because they don't produce enough. Not to mention, no side effects from natty boosters - compared to possible shutdown from PH's/AAS. Had to throw my 2 cents ;) Supps are kinda my thing ;)

[toddbz]

Hey Berto I'd love to hear your thoughts on DAA and other natural test boosters...

Personally, i kinda feel like if it works, then I'm relying on a hormonal supplement for gains and whether it's categorized as "natural" or not, it kinda goes against the spirit of natural bb'ing right? I mean assuming it works, and actually has a positive impact on test production, how is that different from taking a PH or even AAS (besides, obviously the degree to which it's effective)?

HUUUUGGGEEEE difference in taking something like DAA (which is nothing more than an amino acid that just happens to free up more natural test...maybe) and taking PH's or AAS.
You have no issue taking in a BCAA right? Well DAA is right along those lines. No methyl this or straight hormone that...I mean unless you inject it right into your pecker.

[B-Neva]

I mean unless you inject it right into your pecker.

I knew team BK had parties like that!

that FDB Looks sick in the 190's, I want my lats so stick out like that.

[RichKnapp]

Looking good and big B.

[Blazed]

Sick shots on the last page berto.

And people are telling me I look lean for this far out, you lookin sick bro!

[thepacman]

http://i4.photobucket.com/albums/y139/PIQUE7719/silver/P1140467-1.jpg


That's become a very impressive shot. Chest/delt development is looking really solid.

[FATHER FLEX]

ME Lower

Good workout, and felt like I left some in the tank. Coming my plantaris was giving me some issues, so I was expecting to be slowed down a bit. Only messed with my GHRs, and I was unable to do those. Still solid day!

Squat

Wrote down my warm-up sets this time

135 x 5
225 x 5
275 x 3
315 x 3
365 x 1
385 x 1
385 x 1
385 x 2
405 x 2
425 x 2

pcand9rYLPg

GMs

225 x 5,5,5,5

Occluded Laying Ham Curls

One set :P

Calve Raises(Leg Press)

8 Plates x 7 RP 3,3,3,3,3,3
8 Plates x 6 RP 3,3,3,2,2

Leg Extensions

150 x 14, RP 5,4,4,3,3,3

Nutrition

54.5
405.3
209.7

Misc

HIGH DAY tomorrow!

[kcjoynt]

ME Lower

Good workout, and felt like I left some in the tank. Coming my plantaris was giving me some issues, so I was expecting to be slowed down a bit. Only messed with my GHRs, and I was unable to do those. Still solid day!

Squat

Wrote down my warm-up sets this time

135 x 5
225 x 5
275 x 3
315 x 3
365 x 1
385 x 1
385 x 1
385 x 2
405 x 2
425 x 2

pcand9rYLPg

GMs

225 x 5,5,5,5

Occluded Laying Ham Curls

One set :P

Calve Raises(Leg Press)

8 Plates x 7 RP 3,3,3,3,3,3
8 Plates x 6 RP 3,3,3,2,2

Leg Extensions

150 x 14, RP 5,4,4,3,3,3

Nutrition

54.5
405.3
209.7

Misc

HIGH DAY tomorrow!

Wow, I'm in pain just thinking about that workout! Good stuff

[RichKnapp]

Nice job B. Love the vid.

[FATHER FLEX]

Barn Door. Any shots of the wheels at this weight? I'm interested to see your quads and ham drop at 190.

They are SOFT!

http://i4.photobucket.com/albums/y139/PIQUE7719/WAHA.jpg
http://i4.photobucket.com/albums/y139/PIQUE7719/NEWQUADZ.jpg


Hey Berto I'd love to hear your thoughts on DAA and other natural test boosters...

Personally, i kinda feel like if it works, then I'm relying on a hormonal supplement for gains and whether it's categorized as "natural" or not, it kinda goes against the spirit of natural bb'ing right? I mean assuming it works, and actually has a positive impact on test production, how is that different from taking a PH or even AAS (besides, obviously the degree to which it's effective)?



A lot of our testosterone binds to SHBG. The goal of most 'natty test boosters' is to free up as much of that binded testosterone as possible. So essentially, you're just "improving" your own production. In my eyes, I don't see anything wrong with it. I believe they are legal in most natural feds. AAS & PH's are synthetic sources of testosterone. Kinda like how a diabetic would take external sources for insulin because they don't produce enough. Not to mention, no side effects from natty boosters - compared to possible shutdown from PH's/AAS. Had to throw my 2 cents ;) Supps are kinda my thing ;)


HUUUUGGGEEEE difference in taking something like DAA (which is nothing more than an amino acid that just happens to free up more natural test...maybe) and taking PH's or AAS.
You have no issue taking in a BCAA right? Well DAA is right along those lines. No methyl this or straight hormone that...I mean unless you inject it right into your pecker.

Totally different, in the same category of keeping your fat intake at a certain level in an effort keep your OWN levels of testosterone production running at optimal levels. Supernatural levels and what ever your own body is capable of producing is day and night really. For example using DAA is not going to add a 10 pounds of LBM in a 12 weeks, however it might help a bit with the hormonal crash that a prolonged diet, and low body fat levels might cause. At any rate they will never be higher than what you can naturally produce, were with a PH or AAS we are talking testosterone levels of a male Kamodo dragon :P

Into the pecker...might be on to something Todd!


I knew team BK had parties like that!

that FDB Looks sick in the 190's, I want my lats so stick out like that.

Yeah. but look at the CHUB!


Looking good and big B.

Thanx dude! Gonna get Rick Knapp GRAINY!


Sick shots on the last page berto.

And people are telling me I look lean for this far out, you lookin sick bro!

Adn we got until Nov to ge this right to!


That's become a very impressive shot. Chest/delt development is looking really solid.

Thanx dude! I think as I lean down more, arms and delts really start coming into their own, and for once...I might start to look forward to side poses

[TannerBS]

ME Lower

Good workout, and felt like I left some in the tank. Coming my plantaris was giving me some issues, so I was expecting to be slowed down a bit. Only messed with my GHRs, and I was unable to do those. Still solid day!

Squat

Wrote down my warm-up sets this time

135 x 5
225 x 5
275 x 3
315 x 3
365 x 1
385 x 1
385 x 1
385 x 2
405 x 2
425 x 2

pcand9rYLPg

GMs

225 x 5,5,5,5

Occluded Laying Ham Curls

One set :P

Calve Raises(Leg Press)

8 Plates x 7 RP 3,3,3,3,3,3
8 Plates x 6 RP 3,3,3,2,2

Leg Extensions

150 x 14, RP 5,4,4,3,3,3

Nutrition

54.5
405.3
209.7

Misc

HIGH DAY tomorrow!

holy sqauts! lol nice workout man. what does "rp" stand for? rest pause? jw bro

[Blazed]

Its already clear your side poses will be night and day to last time around.

And yes we do, 308 more days haha!

[Eric-B]

legit leg day... Squats looked great. Your warm-up scheme is almost exactly the same as mine on heavy days. If I'm squatting low-rep, I like to warm-up low-rep too. Vice versa on hyper days.

Occluded leg curls any good? Haven't tried that before.

[healthybodies]

Looking stronger there than when you did the meet here.

[Bnizzle163]

THAT is how everyone should squat :)

[PaC-mAn8]

Purrrty squatting :D

[DREhova 87]

sometimes when I log my warmups its like

_
_
_
_
_
_
_
_
_
_

275x3,3,3 ...lol...Its like all that for just that? haha...but I'm like an old car...need a really long warmup. haha

[B-Neva]

nice squats, must be the shoes ;)

[extremenergy3]

man, you gotta walk out far just to squat!

[JeremyLeon]

-Not counting artificial sweetners(not that I use much)


so how would u count a diet pepsi... or other various foods that have artificial sweeteners?

[AustrianOakJr]

Dang, I miss ONE DAY on this log and I am a page behind.....missed the pics. You look ridiculously good for this far out. Your upper body look phenomenal. Arms are out of sight. Great work adding some mass, dude. IMPRESSIVE.

[DREhova 87]

so how would u count a diet pepsi... or other various foods that have artificial sweeteners?

Good question...because I have had a crap load of them today. haha

[kmaster82]

Are you still thinking about doing the pro show in April?

[Bnizzle163]

Good question...because I have had a crap load of them today. haha

I actually had the same question so E-mailed Eric for his opinion lol. As long as it is consistent EVERY day, no need to count them. They do, however, have trace calories coming from the artificial sweeteners. I am going to count each one as a packet or 2 of splenda. I only have 1 a day currently.

[ErickStevens]

Counting diet soda? Wtffffff

[JeremyLeon]

I actually had the same question so E-mailed Eric for his opinion lol. As long as it is consistent EVERY day, no need to count them. They do, however, have trace calories coming from the artificial sweeteners. I am going to count each one as a packet or 2 of splenda. I only have 1 a day currently.


Counting diet soda? Wtffffff

damnit lol.. so the consensus is 2-3g carb per diet soda? can or bottle lol

[DREhova 87]

damnit lol.. so the consensus is 2-3g carb per diet soda? can or bottle lol

well it depends...lol...if you counting 1 packet of splenda or so in a soda...then only .5 grams of CHO ;) haha

[devinh]

Why you looking in the mirror again on your squats!?!?!
yes, you're getting leaner, but you can check yourself out when you get done with your set.

[JeremyLeon]

well it depends...lol...if you counting 1 packet of splenda or so in a soda...then only .5 grams of CHO ;) haha

lol so how do we find out how many packets are in each soda can / bottle / snapple / and other sf dranks errrr

[ErickStevens]

I never counted diet soda. :-/

[Ryanmckd]

I never counted diet soda. :-/

So thats why you looked fat.. *Rolls eyes*

[FATHER FLEX]

Wow, I'm in pain just thinking about that workout! Good stuff

It was a good one! I just needed to get those GHRs in. That would have been the cherry on top


Nice job B. Love the vid.

No music this time, just grunting! LOL


holy sqauts! lol nice workout man. what does "rp" stand for? rest pause? jw bro

Yup rest pause :)


Its already clear your side poses will be night and day to last time around.

And yes we do, 308 more days haha!

Got me juiced! Cardio in like 40 minutes!


legit leg day... Squats looked great. Your warm-up scheme is almost exactly the same as mine on heavy days. If I'm squatting low-rep, I like to warm-up low-rep too. Vice versa on hyper days.

Occluded leg curls any good? Haven't tried that before.

You know even higher rep days I do it the same way, for the sake of not wasting any pimp juice :P

The occluded work was horrible, it always is! :P Not worst than on a leg press though


Looking stronger there than when you did the meet here.

You know that little;) May meet of your is on my list. 165 and a 1300? I hope!


THAT is how everyone should squat :)

Jenna Jamison DEEP!


Purrrty squatting :D

I think what really helped me make it a good session is that I didn't put the belt on until I got to 405


sometimes when I log my warmups its like

_
_
_
_
_
_
_
_
_
_

275x3,3,3 ...lol...Its like all that for just that? haha...but I'm like an old car...need a really long warmup. haha

Us both dude! Got the turkey chorizo today, but only have 2 grams of fat, and 35 grams of CHO. LOL FTL


nice squats, must be the shoes ;)

Just Do It!


man, you gotta walk out far just to squat!

Tell me about it! No cage in my gym


so how would u count a diet pepsi... or other various foods that have artificial sweeteners?

I don't :P


Dang, I miss ONE DAY on this log and I am a page behind.....missed the pics. You look ridiculously good for this far out. Your upper body look phenomenal. Arms are out of sight. Great work adding some mass, dude. IMPRESSIVE.

Hoping so, I am not one of those bb's that make sense until I am like 5-7 over, so if I am looking muscular this far out....AWESOME!


Good question...because I have had a crap load of them today. haha

Naw! Splitting peach fuzz :)


Are you still thinking about doing the pro show in April?

I don't know, I don't think I would look "right" by then, but nothing is for sure yet. Be cool to do a BB contest, and then a PL meet three weeks later. That is straight up barber shop bragging rights! :D


I actually had the same question so E-mailed Eric for his opinion lol. As long as it is consistent EVERY day, no need to count them. They do, however, have trace calories coming from the artificial sweeteners. I am going to count each one as a packet or 2 of splenda. I only have 1 a day currently.

So long as you are consistent, and it would take an insane amount to make a difference. If anything most of the kcals come from the caramel coloring, than the actual sweeteners. Just be consistent, and don't go overboard. For mental reasons more so than me being afraid of the negative fat burning effects.


Counting diet soda? Wtffffff

That's what I said!


damnit lol.. so the consensus is 2-3g carb per diet soda? can or bottle lol

Far less, less than 1g per soda


well it depends...lol...if you counting 1 packet of splenda or so in a soda...then only .5 grams of CHO ;) haha

Reasonable, but I just say you have a consistent daily amount. If you have one...fine....If you have 8 fine :P


Why you looking in the mirror again on your squats!?!?!
yes, you're getting leaner, but you can check yourself out when you get done with your set.

Ha ha ha! Yeah that gym sucks...Such a long walk, but I have thought about walking backwards, don't you think I haven't! LOL


So thats why you looked fat.. *Rolls eyes*

Yup bigger hairs to split!

[DREhova 87]

haha...I just unfrozed my last turkey chorizo this morning...Thinking of a pizza. :) Did you pick up an Elder?

[FATHER FLEX]

haha...I just unfrozed my last turkey chorizo this morning...Thinking of a pizza. :) Did you pick up an Elder?

No Elder in stock! FTL

And TJs only had the garlic dough...but I got the chorizo!

[DREhova 87]

No Elder in stock! FTL

And TJs only had the garlic dough...but I got the chorizo!

I hate it when all they have is the garlic :( I like to alternate between the plain and the whole wheat...tonight its plain :D Although with the new macros...I might keep it to two slices ... lol

oh and good looking out on the fetta + balsamic :D

[ErickStevens]

The more I hear about TJ's, the more jealous I get. Oh well, it's the middle of January and it's in the 70s in FL. I guess I can't complain. ;)

[jked4life]

Wow B, looking really good right now. That's a great spot to be in at the time being. I'm really impressed with the metabolic work you've done over the past few years. Mucho props for that. Out of curiousity, can you compare and contrast macro's for this prep and last prep, at least at the start? (I apologize if you did this already and I missed it). You know my mind is going a million miles an hour plotting and scheming for future events ;)

[FATHER FLEX]

I hate it when all they have is the garlic :( I like to alternate between the plain and the whole wheat...tonight its plain :D Although with the new macros...I might keep it to two slices ... lol

oh and good looking out on the fetta + balsamic :D

Told YA's!


The more I hear about TJ's, the more jealous I get. Oh well, it's the middle of January and it's in the 70s in FL. I guess I can't complain. ;)

Ha ha ha! When I went to FL a few weeks back I was like WTF, but no Trader Joe's...however Publix carried Boars Head deli meats.


Wow B, looking really good right now. That's a great spot to be in at the time being. I'm really impressed with the metabolic work you've done over the past few years. Mucho props for that. Out of curiousity, can you compare and contrast macro's for this prep and last prep, at least at the start? (I apologize if you did this already and I missed it). You know my mind is going a million miles an hour plotting and scheming for future events ;)

Last time I started at....

55/175/240 with two high days at 50/275/240 and I did so weighing around 197-199.

This time I started at

55/400/210 and ONE high day at 55-65/600-650/210 and at a skinney 179!

So I have less to loose, and with more time to loose it. Last prep there was no way I should have been on those numbers, but it was totally my fault. I never counted my caloric intake, when previous times I dieted, so much less in the offseason. So going from eating a jar of PB in two days, and eating at least 5k a day to that. I lost it quick, but I also lost plenty of healthy metabolic rate. It all worked out real well, but I think the final push could have been easier. Not to mention training would have been better, among other things. I would say about 6-7 pounds from my current weight it got hard! So I am curious to see what 6-7 pounds from here feels like compared to last time.

With that said....my weigh-ins this week were....

179.8
178.8
178.2
178.4
178.2
178.0
177.0
177.6
176.6

No changes for the week, and today is a HIGH day. :) Boy that first week is always the easiest, only issue is you are still fat when its over :D

[AustrianOakJr]

Last time I started at....

55/175/240 with two high days at 50/275/240 and I did so weighing around 197-199.

This time I started at

55/400/210 and ONE high day at 55-65/600-650/210 and at a skinney 179!



Whats that??......a mere NINE HUNDRED calorie difference?

And you still dropped 3 lbs.

:eek: :eek: :eek:

[DREhova 87]

Just curious...do you prep your meals for the next day the night before? Or do you wing it as the day goes on and end up eating weird things to hit your numbers?

[COZ999]

Berto after reading all about your dedication with macro counting, I decided that was the key

What do you count for
5g BCAA?
Spray Butter?
Splenda?
diet soda?
spices?

When does it start to have calories? I always try to stay within the confines of what the package says but spray butter is tough

[AllGenetix]

5g BCAA is 5g protein
nothing for diet soda
splenda is .5g carbs per serving
spices are none except for cinnamon which can add up if used in heaping quantities
spray butter and spray dressing are usually 1g fat per 8-10 sprays

[FATHER FLEX]

Whats that??......a mere NINE HUNDRED calorie difference?

And you still dropped 3 lbs.

:eek: :eek: :eek:

So the cap is 175, if I get under 175 next week we will drop some cardio or up Kcals a bit. I doubt that will be the case, I expect a bunch of 176's :)


Just curious...do you prep your meals for the next day the night before? Or do you wing it as the day goes on and end up eating weird things to hit your numbers?

I use plenty of whey shakes, I would say sometimes up to three a day, and thats out of 4 meals I have daily. Breakfast is at home, and sometimes I can stop by for lunch and grab something, but usually I just grab things I can keep in my "duffel bag boy"

Dinner or postworkout is at home, so I hardly spend too much time with my food prep. I thinks its been years since I have "cooked" for the week etc.


Berto after reading all about your dedication with macro counting, I decided that was the key

What do you count for
5g BCAA?
Spray Butter?
Splenda?
diet soda?
spices?

When does it start to have calories? I always try to stay within the confines of what the package says but spray butter is tough

Precision is very key, specially when looking for those extreme results. It certainly is one of the key components.


5g BCAA is 5g protein
nothing for diet soda
splenda is .5g carbs per serving
spices are none except for cinnamon which can add up if used in heaping quantities
spray butter and spray dressing are usually 1g fat per 8-10 sprays

Pretty much, but I have been so plain jane with my foods that its not a concern. I drink about 40oz of diet soda a day, but I don't plan on counting that.

With that said the deeper you are into your diet, and the lower your calories are the more you have to sweat the details. Obviously 80 kcals of unaccounted stuff is going to affect someone who is on 1900kcal more than someone who is on 2600kcals

[jked4life]

Wow. I knew there was a big difference in starting macro's this time but I had no idea it was that big. That's a huge difference.

I have to imagine that it will keep rolling faster this time at the 175 mark than last time. 20 lbs more to loose just to get to that point has to make a difference. That being said, no matter what, I'm sure there will be adjustments downward. After reading this, I am so starting at 15 lbs over next time.

Also, I knew you used a good amount of whey but I didn't realize it was 3/4 of your total intake of complete proteins. This is extremely helpful to know. I use it for about 2/5ths currently but I honestly would prefer to use it even more. I am also considering bumping it down to 4 meals as well. I've been running a mini, one week deep and I have been down to 4 meals and loving it.

I guess the leucine content is high, and the food volume is low, which leaves more room for carbs on a bulk and room to add in solid food for volume (closer to set-point) on a prep. Like it.

I'll tell you, with a wife, 3 year old and a butt load of work responsibilities, the last thing I want to do during football on Sunday is cook a bunch of chicken for the week :cool:




Pics look great. I see some vascularity already and those hammies :eek: Keep on rolling.

[PaC-mAn8]

Berto, do you have a super precise, expensive scale to weigh yourself on?

What supps are you taking?

How much fish oil per day did you recommend me again? LOL

Sorry for the 21 questions :p

[DREhova 87]

Berto, do you have a super precise, expensive scale to weigh yourself on?

What supps are you taking?

How much fish oil per day did you recommend me again? LOL

Sorry for the 21 questions :p

Sounds like my emails .. Lol..

[PaC-mAn8]

Sounds like my emails .. Lol..

Oh trust me, mines are pretty long too ;)

[FATHER FLEX]

DE Bench Press

Not real DE work yet....I want to give the shoulder a bit more time to mend. Preventive measures anyhow.

Decline Bench

275 x 8
295 x 6
295 x 6
315 x 6 Drop-->245 x 5

Found my groove on that last one. This one might be a keeper :)

Lat Pulldowns

240 x 5,5
220 x 7
220 x 6
220 x 6 RP 2,2,2,2

Shoulder Press(Machine)

270 x 12
270 x 10 RP 4,3,3,3

Moto Rows

100 x 7,7

CG Bench Press

245 x 6
255 x 6
225 x 8

Preacher Curl(Machine)

110 x 6
120 x 6
130 x 5
100 x 9 RP 3,3,3,3,3

Nutrition

59.1
596.2
181.4

One snack/meal to go :)

Misc

Had a few sips of some nasty beer, but it was totally justified. I was sucking at the party games :P It was Nick's bday party today

[PaC-mAn8]

Happy Birthday to the Nickster

And more like RE Upper I see :cool:

[FATHER FLEX]

Wow. I knew there was a big difference in starting macro's this time but I had no idea it was that big. That's a huge difference.

I have to imagine that it will keep rolling faster this time at the 175 mark than last time. 20 lbs more to loose just to get to that point has to make a difference. That being said, no matter what, I'm sure there will be adjustments downward. After reading this, I am so starting at 15 lbs over next time.

Also, I knew you used a good amount of whey but I didn't realize it was 3/4 of your total intake of complete proteins. This is extremely helpful to know. I use it for about 2/5ths currently but I honestly would prefer to use it even more. I am also considering bumping it down to 4 meals as well. I've been running a mini, one week deep and I have been down to 4 meals and loving it.

I guess the leucine content is high, and the food volume is low, which leaves more room for carbs on a bulk and room to add in solid food for volume (closer to set-point) on a prep. Like it.

I'll tell you, with a wife, 3 year old and a butt load of work responsibilities, the last thing I want to do during football on Sunday is cook a bunch of chicken for the week :cool:

Pics look great. I see some vascularity already and those hammies :eek: Keep on rolling.

I think in 5 weeks we will be able to see glutes from the side. :) If Eric lets me of course, we might slow things down a bit. It certainly does pay off to start of lighter, simply because by the time you get to the hard part there is still plenty of fight left in your metabolism. Your pulse doesn't sound a blue whales' LOL

Four meals is sooo much easier, but of course if bodybuilder blasphemy, but you should see plenty of that in this log. Candy bars, peaking to early etc :P


Berto, do you have a super precise, expensive scale to weigh yourself on?

What supps are you taking?

How much fish oil per day did you recommend me again? LOL

Sorry for the 21 questions :p

Yep! Digital scale that a honey got me back in the day.

Supps...multi, EFA, Vitamin D3, Creatine, Beta, and Whey protein. Oh and a cup of joe about every other day.

I do 1600/800, and for this I like the controled labs one because I need just 4 capsules :)


Sounds like my emails .. Lol..

LOL! You should see some of the ones I get, but I really enjoy reading and interacting. Its seriously what I love to do :)

[FATHER FLEX]

http://i4.photobucket.com/albums/y139/PIQUE7719/silver/skinny.png

[Ryanmckd]

Do you fill your fitday out the day prior? or just eat throughout the day then just have the last meal fill in the remainder of your required macros? If i go by feel i tend to overeat and leave myself with nothing by the end of the day lol.. Maybe when my macros are a bit higher it may be easier to do that.

[TigerStealth]

do use the same grip width on declines? I dont know why but for some reason I feel decline bb more in my triceps than chest, and it only gets my triceps sore. Flat bb I feel in my chest and my chest gets sore

[foodpr0n]

How you generally splitting your 4 meals up Bert?
Pretty evenly but with a larger meal post workout compared to the others?

I remember seeing your daily diet in your old logs a few times on a meal basis and there was a lot of whey, rice cakes and potarts there!:D

Inclusion of decline is def a smart move for shoulder trouble at the moment. For me, decline takes nearly all shoulder out of the equation. I also feel it in tha chest bro a lot more than flat.

[JeremyLeon]

macros on xtend? i thought 2 scoops = 1 serving = 10 g protein and 40 calories? sick refeed btw. i miss pizza so much. prob gnna have to make some next friday :)

[DREhova 87]

macros on xtend? i thought 2 scoops = 1 serving = 10 g protein and 40 calories? sick refeed btw. i miss pizza so much. prob gnna have to make some next friday :)

I don't think he gets caught up on the accuracy of calories...just track the macros the calories will work themselves out. Probably a heaping spoon.

I'm going to buy some skinny cow now damn they sound good. Lol. Danger awaits

[PaC-mAn8]

I don't think he gets caught up on the accuracy of calories...just track the macros the calories will work themselves out. Probably a heaping spoon.

I'm going to buy some skinny cow now damn they sound good. Lol. Danger awaits

Yea, I think Berto told me to just put 1 serving of Xtend (2 scoops) as 10 grams of protein, that's it.

[Rsardinia]

Yea, I think Berto told me to just put 1 serving of Xtend (2 scoops) as 10 grams of protein, that's it.

Ya count your BCAAs as protein intake (5g of bcaa = 5g of protein)

[Slovation]

Soooooooooooooooooooooooooooooooooooooo jealous of those macros. Can we bump mine up to that? lol jk

[toddbz]

Best looking squats I've seen you do in...well I can't remember it's been so long.
But explain what you're doing with your head in that vid.
"did I shave my chin this morning?(takes a look)...wait, did I shave my chin this morning?(takes a look)....wait, did I shave my chin this morning?(takes a look)

[FATHER FLEX]

Do you fill your fitday out the day prior? or just eat throughout the day then just have the last meal fill in the remainder of your required macros? If i go by feel i tend to overeat and leave myself with nothing by the end of the day lol.. Maybe when my macros are a bit higher it may be easier to do that.

As I go along, sometimes I don't log until right before my last meal(on low days mostly) its easier to split those into equal sized meals


do use the same grip width on declines? I dont know why but for some reason I feel decline bb more in my triceps than chest, and it only gets my triceps sore. Flat bb I feel in my chest and my chest gets sore

I got a little wider actually, I just feel a ton safer. I really like the way it hits my chest on a flat I feel like I get chest maybe the first 1/3 of the movement, and it quickly becomes a tricep movement. With a decline 2/3 of the way it feels like its all chest.


How you generally splitting your 4 meals up Bert?
Pretty evenly but with a larger meal post workout compared to the others?

I remember seeing your daily diet in your old logs a few times on a meal basis and there was a lot of whey, rice cakes and potarts there!:D

Inclusion of decline is def a smart move for shoulder trouble at the moment. For me, decline takes nearly all shoulder out of the equation. I also feel it in tha chest bro a lot more than flat.

Pretty evenly, about 10/100/45 per meal. Although sometimes my postworkout can be pretty big, simply because I get pretty hungry :P

Really does! Thinking about keeping them there for a while now as matter of fact :)


macros on xtend? i thought 2 scoops = 1 serving = 10 g protein and 40 calories? sick refeed btw. i miss pizza so much. prob gnna have to make some next friday :)

Yep there about, I think your intake should be accounted for.


I don't think he gets caught up on the accuracy of calories...just track the macros the calories will work themselves out. Probably a heaping spoon.

I'm going to buy some skinny cow now damn they sound good. Lol. Danger awaits

Cookies and Cream!


Yea, I think Berto told me to just put 1 serving of Xtend (2 scoops) as 10 grams of protein, that's it.


Ya count your BCAAs as protein intake (5g of bcaa = 5g of protein)

This is specially key for those people who really like to go crazy on the BCAA. Of course I only think you need it around workout times for the most part, but a few years ago people got into the habit of taking in 50-100 grams of the stuff. Not just a waste, but can seriously slow down fat loss overtime.


Soooooooooooooooooooooooooooooooooooooo jealous of those macros. Can we bump mine up to that? lol jk

LOL! Yeah he is getting lean by the sound of it :P


Best looking squats I've seen you do in...well I can't remember it's been so long.
But explain what you're doing with your head in that vid.
"did I shave my chin this morning?(takes a look)...wait, did I shave my chin this morning?(takes a look)....wait, did I shave my chin this morning?(takes a look)

Ha ha ha I noticed that to. I was giving the head nod to homies who had just walked into the gym :P

[toddbz]

Ha ha ha I noticed that to. I was giving the head nod to homies who had just walked into the gym :P

HAHA!
Sup...425 right here. Oh hey, sup...oh and sup to you...and you...and you...

[extremenergy3]

^^^ i lol'd.

[Bnizzle163]

5 skinny cows?! Hell yes! I bought some the other day because they were on sale. Enjoyed one, a moon pie and a pop tart on refeed day :). Wish I could fit FIVE into my macros like you :p