N01SYtZ's FIRST EVER contest prep! [Archive]

Ryanmckd

01-05-2011, 12:00 PM

Havent gotten my macro's down to #'s just yet.
I need to meet someone who knows more about nutrition then I do to set it up.
But I was thinking of something like this:
250 grams of protein
150 grams of carbs
60 grams fat

Well in my opinion your macros are too low for the beginning of a prep and you don't leave yourself with much to change when things stall. A prep coach is the way to go, 3DMJ is a great prep team who could help you reach your goal if your serious about it.

http://www.3dmusclejourney.com

unless your not natty, then i'd search around the contest prep section for a reputable coach, i heard "Alex A" is quite good.

N01SYtZ

01-05-2011, 12:30 PM

Well in my opinion your macros are too low for the beginning of a prep and you don't leave yourself with much to change when things stall. A prep coach is the way to go, 3DMJ is a great prep team who could help you reach your goal if your serious about it.

http://www.3dmusclejourney.com

unless your not natty, then i'd search around the contest prep section for a reputable coach, i heard "Alex A" is quite good.

I am natty, and I am going to message 3dmuscle journy, already started filling out the application.
But I dont have as much money as I will probably need to hire a good coach.

csfb36

01-05-2011, 01:09 PM

Well in my opinion your macros are too low for the beginning of a prep and you don't leave yourself with much to change when things stall. A prep coach is the way to go, 3DMJ is a great prep team who could help you reach your goal if your serious about it.

http://www.3dmusclejourney.com

unless your not natty, then i'd search around the contest prep section for a reputable coach, i heard "Alex A" is quite good.

Yeah that seems somewhat low even though everybody is diffrent but you have 70 pounds on me and my macros are 60 for fats too but 230 for protein and 210 for carbs.

N01SYtZ

01-05-2011, 02:34 PM

Yeah that seems somewhat low even though everybody is diffrent but you have 70 pounds on me and my macros are 60 for fats too but 230 for protein and 210 for carbs.

So what do you guys suggest?
I'm talking with a coach right now and my next meal is pre workout meal hes saying
50 grams carbs 20 grams fat and i'm not sure how many carbs...

Carbs is the only thing I'm having truoble with.

bwelch1985

01-05-2011, 02:36 PM

So what do you guys suggest?
I'm talking with a coach right now and my next meal is pre workout meal hes saying
50 grams carbs 20 grams fat and i'm not sure how many carbs...

Carbs is the only thing I'm having truoble with.

ok, what do you eat normally? track your intake precisely for a full week and see what your weight does. from there it should be much easier to formulate your cutting macros as opposed to just guessing some random numbers.

N01SYtZ

01-05-2011, 02:51 PM

ok, what do you eat normally? track your intake precisely for a full week and see what your weight does. from there it should be much easier to formulate your cutting macros as opposed to just guessing some random numbers.

I hear you.

Can someone chime in on how to design a proper pre wo meal while prepping 16 wks out.

bwelch1985

01-05-2011, 03:01 PM

I hear you.

Can someone chime in on how to design a proper pre wo meal while prepping 16 wks out.

does it fit your macros? does it provide enough energy to have a good workout? does it taste good?

using those criteria you should be able to formulate the PERFECT pre workout meal every time!

N01SYtZ

01-05-2011, 04:28 PM

does it fit your macros? does it provide enough energy to have a good workout? does it taste good?

using those criteria you should be able to formulate the PERFECT pre workout meal every time!

lol'd at "does it taste good"

well i had 2 turkey burgers cooked in 1 tbsp olive oil with 1 cup brown rice and i like to eat a pear about 20 minutes before i workout.
( even though im allergic to fruits )

csfb36

01-05-2011, 07:29 PM

I hear you.

Can someone chime in on how to design a proper pre wo meal while prepping 16 wks out.

Im boring I usually just have a 100 grams of oats and a scoop of protein powder about an hour and a half beore I workout. Though I think oats and protein could be a dessert they taste that good to me lol.

N01SYtZ

01-05-2011, 08:01 PM

Im boring I usually just have a 100 grams of oats and a scoop of protein powder about an hour and a half beore I workout. Though I think oats and protein could be a dessert they taste that good to me lol.

I have to get my hands on some oats, whats the best oats to use while prepping?

bwelch1985

01-05-2011, 08:17 PM

I have to get my hands on some oats, whats the best oats to use while prepping?

Dude I think you missed my point earlier...there are no special foods, no oats that are best for prep...just the hard numbers. I feel like I'm kicking a dead horse here and getting annoying so I'll stop posting now and let you carry on as you best see fit :)

N01SYtZ

01-05-2011, 11:07 PM

Dude I think you missed my point earlier...there are no special foods, no oats that are best for prep...just the hard numbers. I feel like I'm kicking a dead horse here and getting annoying so I'll stop posting now and let you carry on as you best see fit :)

i understand this.

i think i just invented something amazing.
i put a tiny bit of melted nutella to my cottage cheese and mixed it in and it tastes like chocolate mmmmm

warbird00

01-05-2011, 11:12 PM

im 210 and i diet on 270protein/280carbs/60fat if that helps any.

Anthony.b

01-05-2011, 11:50 PM

I think your carbs need to be at least 275g at your bodyweight. I'm 205 and am SLOWLY coming down (around 1 lb a week) on anywhere from 220-240 carbs. I used Layne Norton's article and the generic calculator they had to find my macros and such.

N01SYtZ

01-06-2011, 11:01 AM

im 210 and i diet on 270protein/280carbs/60fat if that helps any.
ty bro

I think your carbs need to be at least 275g at your bodyweight. I'm 205 and am SLOWLY coming down (around 1 lb a week) on anywhere from 220-240 carbs. I used Layne Norton's article and the generic calculator they had to find my macros and such.

could you post the article ?

csfb36

01-06-2011, 11:15 AM

Its da sticky at the top of the contest prep section.

N01SYtZ

01-06-2011, 12:58 PM

Its da sticky at the top of the contest prep section.

thanks man
just banged out another meal
tuna with mustard and salad
im a bit behind on my weight i been told so i gotta get real strict.

last night had a sick shoulder workout!

i do 4 sets of 10 pullups ( diff variations EVERY day before i workout )
highlights:
100 lb db press x 18 ( lol )
heaviest db's at my gym..
switching to a powerhouse once it stops snowing and ****.
did upright rows with 185 x 10

barbell shrugs
455 x 6

BHillz

01-06-2011, 01:02 PM

in.

honestly, bro. i think you try to do your DB presses DC style rest pause. 18 reps, 15 second break, then bang out another couple reps. Might help with the added volume?

Ryanmckd

01-06-2011, 01:06 PM

I would definitely be looking into hiring a reputable prep coach if your wanting to get stage lean, as your diet and possibly training setup seems to be pretty inconsistent (Could be wrong, just my opinion). Also when you start dipping into low BF levels your judgement on your diet, training and cardio will be scewed and this is where a prep coach really helps.

Or you could just have a go yourself, enjoy the experience and learn from it and implement what you learnt next time around, goodluck either way.

Also a better layout for your logs would be awesome for keeping track and letting us see what your doing.

Maybe

Morning Weight -

Macros / Diet -

Training -

Comments about how your feeling in regards to your diet, training, and physical/emotional -

or something similiar?

clemburger

01-06-2011, 01:10 PM

Good luck broman.

N01SYtZ

01-06-2011, 03:24 PM

in.

honestly, bro. i think you try to do your DB presses DC style rest pause. 18 reps, 15 second break, then bang out another couple reps. Might help with the added volume?
Well it was my first set of db presses and the 100 lb db's are the highest so I do my best to burnout and I did slow negatives for the last 4-5 reps.

Good luck broman.
Happy to see you brah!

I would definitely be looking into hiring a reputable prep coach if your wanting to get stage lean, as your diet and possibly training setup seems to be pretty inconsistent (Could be wrong, just my opinion). Also when you start dipping into low BF levels your judgement on your diet, training and cardio will be scewed and this is where a prep coach really helps.

Or you could just have a go yourself, enjoy the experience and learn from it and implement what you learnt next time around, goodluck either way.

Also a better layout for your logs would be awesome for keeping track and letting us see what your doing.

Maybe

Morning Weight -

Macros / Diet -

Training -

Comments about how your feeling in regards to your diet, training, and physical/emotional -

or something similiar?

Thanks for all the tips bro!
I actually did hire a coach. Hopefully everything will be back on track :D
Just downed my sweet potato and turkey burger time to do some well needed cardio :D

soupermayn

01-06-2011, 03:43 PM

Dude I think you missed my point earlier...there are no special foods, no oats that are best for prep...just the hard numbers. I feel like I'm kicking a dead horse here and getting annoying so I'll stop posting now and let you carry on as you best see fit :)

This!
Come on NO1SYTZ i thought you was alot smarter than this. Seen you post alot in the teen section and gathered you was very clever on this subject.

First off you should use a basic calorie calculator for your weight, height and all that BS.
Use that number for a week or two and see how your weight responds, if your gaining slightly drop it by a few hundred cals, if your losing abit but slowly, lower them abit more, or if your losing to quickly add one - two hundred calories and see how that treats you.

Macro's for single meals dont really matter aslong as they fit in your overall daily goals and provide you with enough energy as bwelch said, also tasting good comes into play. People seem to have this idea food must be bland as hell on a cut. Not the case. I eat cous cous and fajita ground beef with veggies daily, ****ing insanely nice tasting, provides with awesome energy and has good macros, where the problem ? It is ten times better than plain oats and brown rice etc.

So for my conclusion :-
Workout the calories your going to need.
Get a basic break down of macros (which you can later adjust if you want to) for example say your 240lb, have between 240-290 g of protein per day, have a moderate amount of fat in there too about 70-100 grams? and then fill the rest with carbs to reach your goal calories.

THEN
List all protein,carb and fat sources that you like/love to eat, and group some togeather and play about with the weights of each food for each meal so you are withing your goal macros for the day.

Can always be changed, i change steak somedays for smoked mackerel or salmon and cous cous for some pasta or leave the oats out of my shake so i can eat more cous cous in a certain meal etc. etc.

Use www.dailyburn.com very good at help tracking calories.

Hope i helped.

warbird00

01-06-2011, 04:22 PM

ty bro

could you post the article ?

This is the diet I use

http://www.bodybuilding.com/fun/layne36.htm (Layne's)

You will obviously have to adjust for your metabolism though. I always have to bump my calories up like 300-400 because my metabolism is fast.

N01SYtZ

01-06-2011, 05:51 PM

This!
Come on NO1SYTZ i thought you was alot smarter than this. Seen you post alot in the teen section and gathered you was very clever on this subject.

First off you should use a basic calorie calculator for your weight, height and all that BS.
Use that number for a week or two and see how your weight responds, if your gaining slightly drop it by a few hundred cals, if your losing abit but slowly, lower them abit more, or if your losing to quickly add one - two hundred calories and see how that treats you.

Macro's for single meals dont really matter aslong as they fit in your overall daily goals and provide you with enough energy as bwelch said, also tasting good comes into play. People seem to have this idea food must be bland as hell on a cut. Not the case. I eat cous cous and fajita ground beef with veggies daily, ****ing insanely nice tasting, provides with awesome energy and has good macros, where the problem ? It is ten times better than plain oats and brown rice etc.

So for my conclusion :-
Workout the calories your going to need.
Get a basic break down of macros (which you can later adjust if you want to) for example say your 240lb, have between 240-290 g of protein per day, have a moderate amount of fat in there too about 70-100 grams? and then fill the rest with carbs to reach your goal calories.

THEN
List all protein,carb and fat sources that you like/love to eat, and group some togeather and play about with the weights of each food for each meal so you are withing your goal macros for the day.

Can always be changed, i change steak somedays for smoked mackerel or salmon and cous cous for some pasta or leave the oats out of my shake so i can eat more cous cous in a certain meal etc. etc.

Use www.dailyburn.com very good at help tracking calories.

Hope i helped.
You did help bro, I'm knowledgeable about everything but nutrition is tough for me for some reason.. lol
I'm good at gaining weight but I never tried to diet down, just trying to get it perfect.

This is the diet I use

http://www.bodybuilding.com/fun/layne36.htm (Layne's)

You will obviously have to adjust for your metabolism though. I always have to bump my calories up like 300-400 because my metabolism is fast.

Thanks man ! Layne's a very smart man.

BHillz

01-06-2011, 07:54 PM

Dude, shoot Lanye questions to his email if needed. He will help you out immensely.

N01SYtZ

01-06-2011, 10:44 PM

Dude, shoot Lanye questions to his email if needed. He will help you out immensely.

I have spoken to him in the past but he gets so much traffic nowadays I just dont want to bother him

PaC-mAn8

01-06-2011, 10:52 PM

Hit up FATHERFLEX bro. He's helping me cut down - and at a very reasonable fee rate.

N01SYtZ

01-07-2011, 07:54 PM

Hit up FATHERFLEX bro. He's helping me cut down - and at a very reasonable fee rate.

from 3d muscle right?
yea i was looking at them.
but i got Alex A to help me with my prep so im happy :D

BHillz

01-07-2011, 11:10 PM

How much are you paying him, if you are allowed to discuss that?

N01SYtZ

01-08-2011, 10:15 AM

taking the day off been feeling pretty good lately and losing weight at the same time so thats a good sign :D

doing heavy dl's tomorrow + legs ( i havent dont heavy dl's in about a year and a half )

241.8! ( morning weight / just woke / no food / no clothes )
down from 257 3 weeks ago!

N01SYtZ

01-09-2011, 01:10 PM

just downed some tuna and a sweet potato
time to train :D
doing deadlifts / bb shrugs / calves

finally got my xtend in so i'll be sipping on that throughout the workout
going to put in work !

Vancey

01-09-2011, 01:18 PM

In the for ride!

Been lurking for a while and you've been one of the more impressive members in the Teen Section, can't wait to see how your prep goes.

GL!

N01SYtZ

01-09-2011, 04:37 PM

In the for ride!

Been lurking for a while and you've been one of the more impressive members in the Teen Section, can't wait to see how your prep goes.

GL!

thanks a lot man :)

did deadlifts / legs today and cardio

went up to 405 and did singles with it with 30 second rests inbetween for 5 sets ( nos traps no belt )

felt amazing though got my quake in frmo scivation and i love that ****
sipped on xtend the whole workout tastes BOMB

did 25 minutes on the treadmill
incline 13
speed 3.5
calories burnt: 350 TREE FIDDY
:)

Father of Cajun

01-09-2011, 07:29 PM

I'm cutting too, 11 weeks out. In for pics.

N01SYtZ

01-10-2011, 01:38 AM

I'm cutting too, 11 weeks out. In for pics.

I gotta take pics for coach so hopefully i'll get some tomorrow
its tough though i hate flexing and posing when im really sore lol and i just did legs today.

Radin1234

01-10-2011, 04:17 PM

5'11 245.... hot damn. I'll definitly be following this. Good job man

ArnoldS1995

01-10-2011, 04:21 PM

subbed.
In to see pics and get mind=blowned

N01SYtZ

01-10-2011, 05:42 PM

5'11 245.... hot damn. I'll definitly be following this. Good job man

subbed.
In to see pics and get mind=blowned

thanks guys i need all the support i can get im pretty much a lone ranger :(

highlights of todays workout:

went up to 335 on flat bench for 6 reps with a spot.
db flat flyes with 80 lb db's failed at 8 reps
rope pulldowns with 115 x 10
overall felt pretty good
25 minutes of cardio burnt 500 cals today put the incline on 15
everyone in the gym saying im looking lean and stuff felt amazing too :p

hit some poses post workout felt good but no1 to take pics and no camera that takes pics on its own ( im poor ) lol

oh and i got an infraction for posting about vitamin world lmao... ****in mods eh

N01SYtZ

01-10-2011, 05:50 PM

if you would like to ask questions i always have my blog open and im copy pasting what i post there here so hit me up there

http://jackedteens.blogspot.com/

thanks :)

N01SYtZ

01-11-2011, 11:52 AM

back and biceps today will beposting vids n pics on my blog! so make sure to check it out

N01SYtZ

01-11-2011, 08:59 PM

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uploaded my whole workout to my blog / some videos!! check it out :D

ASU_soph3

01-11-2011, 11:22 PM

**** man, amazing how similar our physiques are.

Oh yeah, except you have 40 pounds on me. FUUUUUUU!

N01SYtZ

01-12-2011, 10:02 AM

**** man, amazing how similar our physiques are.

Oh yeah, except you have 40 pounds on me. FUUUUUUU!

40 lbs of lard
lmao

doing shoulders traps forearms today
will post vids nd pics on my blog !

thanks for the support :)

N01SYtZ

01-12-2011, 03:57 PM

highlights

115 x 6 db presses

upright rows 185 x 10 rest pause did 5 more

barbell shrugs 405 x 10 rest pause did 4 more

30 minutes of cardio 520 something cals burnt!

N01SYtZ

01-13-2011, 07:51 PM

highlights of tonight workout

I did arms and felt amazing!

315 x 4 on close grip bench press which is pretty much a pr !

and alternate db curls with 60's for 7 reps

racked thje dip machine for reps

rope pulldowns 115 x 8

amaazing workout all in all
burnt 600 cals exactly in 33 minutes

Father of Cajun

01-14-2011, 11:00 AM

how do you keep track of calories burnt while working out?

and still waiting on pics lol.

N01SYtZ

01-14-2011, 07:30 PM

how do you keep track of calories burnt while working out?

and still waiting on pics lol.

ill get some pics on monday when i do my weekly carb up promise ya :)

highlights of tonights workout:

4 plate squat ( 405 ) x 2 after 5 sets of 6 - 8 using 3 plates - 3 plates + 25

then i did a strip sets 2 plates for 10 and 1 plate for 10

couple sets of stiff leg deadlifts with a plate really focusing on the stretch.

racked the leg extension for 15 reps easy

racked the standing calf raise for 12 clean reps

22 minutes of 15 incline 3.5 speed then 5 minute cool down.

all in all the diet is going great and im losing weight every week!
should be stage ready in 2-3 more months :)

N01SYtZ

01-16-2011, 05:01 PM

Jan 16 2011 BACK TRAPS AND BICEPS!
highlights:

supinated lat pulldowns with 260 lbs for 7 reps

barbell smith machine rows with 3 plates for 10 reps

machine cable rows with 4 plates per arm for 8 reps

barbebll shrugs
4 plates for 6 reps + rest pause 4 more.

cable high rows for upper traps
160 x 8

barbell curls
155 lbs for 8 clean reps

finished off with 2 sets of pullups to fail and thne 2 sets of chin ups to fail

N01SYtZ

01-17-2011, 07:35 PM

once i was done warming up and stretching i got into it!

HIGHLIGHTS:

315 x 6 on flat bench
340 x 3 on flat bench

65 x 10 on flat db flys

racked the extended pec deck for 7 reps

rope pulldowns
115 x 8
130 x 7

ended with some pullups for fun but they felt amazing!
10,9,8

30 minutes of cardio
15 incline
3.5 speed
499 cals

JOSEF RAKICH

01-17-2011, 07:51 PM

Will get pictures up next week.
Sitting at around 5'11 245 lbs slightly visible abs when flexed
Doing a minimal carb / high protein diet ( only fats come from olive oil / natty peanut butter )

New to this, so any pointers will be appreciated.

Cardio is 25 minutes post workout of high intensity walking ( 9.0 incline / 3.5 speed )
I'm 19 years old and hoping to make a name for myself once I get on stage!

In.

Dis gon be gud!

Father of Cajun

01-17-2011, 08:46 PM

ill get some pics on monday when i do my weekly carb up promise ya :)

http://i52.tinypic.com/29uxctv.jpg

N01SYtZ

01-18-2011, 08:30 PM

In.

Dis gon be gud!

ty brah!

http://i52.tinypic.com/29uxctv.jpg

lulz

Morning weight was: 236!
Down 21 lbs since I started dieting!

Today was leg day and I wasnt feeling all that amazing all day, but workout was intense as hell!

Did front squats for the first time because I noticed my hamstrings were overpowering my quads a lot!

I got up to 225 lbs for 6 reps!

Set was tough as hell!

Racked the leg extension for plenty of reps
Did some stiff leg deadlifts with 135 lbs for a few sets to get the stretch.

Some seated ham curls and made sure I really squeezed it, felt amazing!

Finished the workout with a whole lotta single leg standing calf raises!

Calf's were crying in pain after those sets!

I did 8 sets of hanging leg raises which felt amazing and I can still feel them burning!

25 minutes of cardio
15 incline
3 speed!

N01SYtZ

01-19-2011, 06:25 PM

HIGHLIGHTS:

warmed up with machine side raises single arms..

seated smith machine barbell shoulder press

went up to 2 plates and a 25 for 6 reps
next set i did 2 plates x 10, stripped to 1 plate x 10, then 10 second rest and 6 negative reps with 1 plate

upright rows on the smith machine
1 plate + 25 for 8 reps

seated db side raises
60 x 8 + a few half reps then a rest pause and went again till failure

seated cable forearm curls ( 2 arms )
100 x 10

db over bench wrist curls
40 x 8

no treadmills were openf or 10 minutes so i ran outside my house back and forth for 25 minutes ( 1 way sprint 1 way jog )

BWeston89

01-22-2011, 06:10 PM

hi

hopefully you saw my post in that misc thread that was deleted but if not, message me and ill clear up any confusion.

BHillz

01-22-2011, 06:14 PM

N01SY....y banned :(

N01SYtZ

02-08-2011, 06:23 PM

Sitting at a lovely 227 as of this morning...
Doing an hour of cardio daily along with 10 minutes pre workout.

today i did back and had an amazing workout.
just had my red meat meal of the week
steak and some chicken breast

the cardio is now 15 incline and 3.0 speed - 4.0 speed

N01SYtZ

02-09-2011, 12:03 PM

226 this morning.
shoulders forearms and abs today with an hr of post wo cardio! WHOOT WHOOT

N01SYtZ

02-10-2011, 09:55 AM

LEEEEEEEEEEEEG DAAAAAAAAAAAAAAAAAAAAAAAAAY

front squats or back squats... probably front squats

ArnoldS1995

02-10-2011, 03:02 PM

Where the pics you promised like a loong time ago NO1?

it'll be awesome to see how lean you looking now.

N01SYtZ

02-10-2011, 05:05 PM

Where the pics you promised like a loong time ago NO1?

it'll be awesome to see how lean you looking now.

When did I promise pictures.. lol ;)

I did legs today...
front squats I got 3 plates for 2 reps and then I did deadlifts and got 4 plates for 2 reps.

sucessful day!
I feel so much more healthy after all the weight loss.
I'm currently down 32 lbs !

Warrior9

02-10-2011, 05:44 PM

someone did quote you saying you promise to have pictures up

also, you said youd post the ones you have to send to your coach.

N01SYtZ

02-10-2011, 06:40 PM

someone did quote you saying you promise to have pictures up

also, you said youd post the ones you have to send to your coach.

i dropped that coach, wasnt answering me as fast as i was hoping he would.

i super duper promise to get pics this saturday!

i just hate posing when im really sore lol, and im sore everyday..

N01SYtZ

02-11-2011, 07:32 PM

think i let my ego get the best of me on leg day.. kept doing single deadlifts with 415 lbs and my right bicep feels strained..

my bicep is already my weakest point :/

Webber91

02-11-2011, 08:11 PM

i dropped that coach, wasnt answering me as fast as i was hoping he would.

i super duper promise to get pics this saturday!

i just hate posing when im really sore lol, and im sore everyday..

Serious? I live on the other side of the world to him and I get replies within a few hours.

I actually quite like posing when I'm sore, it's a real test and I find you can get a real strong MMC. Except for legs...posing with fried quads is just impossible lol

N01SYtZ

02-12-2011, 06:17 AM

Serious? I live on the other side of the world to him and I get replies within a few hours.

I actually quite like posing when I'm sore, it's a real test and I find you can get a real strong MMC. Except for legs...posing with fried quads is just impossible lol

yeah some days he would take a whole day to answer a simple question, he knows his stuff but i have a friend who competes naturally coaching me and everything is going great.

my right bicep still feels a bit strained.. a bit sad about that
going to do triceps + speed chest today

will make sure to snap some pics!

N01SYtZ

02-12-2011, 01:27 PM

had an amazing workout / cardio session!

stepping everything up starting today ( more cardio, stricter diet etc )

http://oi55.tinypic.com/2w3nzo9.jpg

http://oi56.tinypic.com/dytwmg.jpg

N01SYtZ

02-13-2011, 05:39 PM

did heavy bi's and light back today

highlights:

standing ez bar curls
155 x 6

pinwheel curls
80 lb db's x 7

machine preacher curls
racked x 12 + a few rest pause reps

cable pullovers, close grip supinated seated pulldowns, seated single arm cable rows

did my cardio outside today since it was finally not freezing out first time since december..
calves got super pumped, not used to running outs ide lol
great workout/ great day!

Jeune-jaune-jea

02-13-2011, 05:46 PM

looking swole brah,

jc, why is the link to your profile broken?

rdrb

02-13-2011, 06:16 PM

Bicep feeling better?

N01SYtZ

02-13-2011, 10:37 PM

looking swole brah,

jc, why is the link to your profile broken?
i put it as inactive so that people from irl couldnt see the posts i made

Bicep feeling better?

yea, didnt hurt throughout the workout did a lot of stretched and i was taking longer breaks because if it gets too pumped the strain comes back..

N01SYtZ

02-14-2011, 07:45 PM

highlights:

335 x 4 on flat bench.. felt a tiny bit weak
315 x 5 on incline smith

did some more cardio outside, feels amazing but my calves are on fire!

got some pics, waiting for a friend to upload them!

N01SYtZ

02-15-2011, 08:39 AM

calves are on fiiiiiiiiiiiiire from running uphill outside for an hour yesterday...
back and bi today ! my favorite day..
i bought a weight belt so im going to be trying weighed pullups for the 1st time ever!

N01SYtZ

02-15-2011, 06:03 PM

did back today
highlights:

weighted pullups for the 1st time.. i went up to two 45 plates and got 3 reps and a few negatives with a spot from my partner

supinated close grip pulldowns
racked it for 8 reps + a few negatives
db croc rows
100 lbs ( heaviest db ) --__-- 10 perfect reps with a second squeeze and 10 speed reps each set

30 minutes on the bike, going uphill since the treadmills were taken.. then idid another 30 minutes of jogging / speed walking outside

N01SYtZ

02-17-2011, 10:30 PM

shoulders last night

225 standing military press for a few reps + spotted reps

legs tonight
leg press, felt like doing a ****load of reps
went up to 6 plates per side for 15 reps
then stripped to 5,4,3

HIT on ham curls and leg extensions

30 minutes on treadmill in side hiit sprinting and jogging

went out side later onf or an hr walk / jog

N01SYtZ

02-28-2011, 06:18 PM

weighed in at 221.1 this morning

squatted 4 plates and dled 4 plates today
yeeeeeeeeeee

N01SYtZ

03-02-2011, 05:05 PM

abs are coming in
tricep striations and veins
veins on my elbows
ham / quad striations
**** is getting tight!

did heavy back and hypertrophy biceps tonight
followed by 45 minutes of speed walking on an incline

N01SYtZ

03-06-2011, 04:54 PM

After 12 weeks of intense dieting, cardio, lifting, everything strict and consistent.
I am down exactly 35 lbs.
I gave myself the weekend to relax a bit, still went to the gym had bomb sessions but I upped my carb intake by a bit.
Starting tomorrow I am going back into the strict / intense dieting etc.

N01SYtZ

03-07-2011, 05:16 PM

Amazing chest workout!
Weighed in at 220 flat this morning.
Hit 315 x 6 on flat bench
100 lb x 10 ( slow reps ) on incline bench
Starting to truly learn mind muscle connection through slower more controlled reps.
Did 45 minutes of walk,jog,sprint 1 minute each.

Heres a vid from this wknd doing overhead tricep extensions with a 100 lb dumbbell.
For some reason the quality worsened once I put it on youtube, on my phone you can see veins in my triceps and elbows.

ChTJHxN6Y3M

N01SYtZ

03-09-2011, 09:03 AM

BIG BACK DAAAAAAAAAY
yeeeeeeeee

N01SYtZ

03-10-2011, 10:31 AM

from yesterday

back day was ****in AMAAAZING!
did pullups to failure for 3 sets and i was messing around with some of the crazy pullup variations etc.

lat pulldown machine.. racked for plenty of reps
seated hammer strength row 4 plates each arm for plenty of reps! last set stripped to3,2,1 plates
db rows with1 00 lbs ( heaviest db's ) till failure ( 15 - 18 reps )
single arm seated cable rows
hammer strength preacher curls 2 plates for 15 reps x 3 sets
lying incline db curls
single arm cable concentration curls

ran outside for an hour sprint jog walk etc.

rdrb

03-10-2011, 10:40 AM

What show are you doing? I haven't thoroughly searched the thread or anything, but I don't see it anywhere.

N01SYtZ

03-10-2011, 01:18 PM

What show are you doing? I haven't thoroughly searched the thread or anything, but I don't see it anywhere.

The main show I am looking at doing is the INBF Hercules in late June!

BOULDER SHOULDERS TODAY!!! yeee

ArnoldS1995

03-10-2011, 03:33 PM

The main show I am looking at doing is the INBF Hercules in late June!

BOULDER SHOULDERS TODAY!!! yeee

Why not do a show at the NPC?

N01SYtZ

03-10-2011, 05:31 PM

Why not do a show at the NPC?

NPC is filled with juiceheads and im only 19

SHOULDERS/TRICEPS

HIGHLIGHTS:
db press 100 + my friend pushes down on it a bit to add weight x 14, 10

upright rows on smith machine
2 plates per side x 14
2 plates per side + 10 x 10, strip to 1 plate per side x 12

front raises with the ez curl bar palms up 65 x failure ( 15 - 20 ) x 4

behind the neck push presses
135 x fail ( 8 - 10 ) x 3 ( i was trashed at this point )

TRICEPS:
rope pulldowns
50 x 15
70 x 15
100 x 12
70 x 15
50 x 15

seated dip machine
racked x 20 x 3

did a few sets of pullups till failure ( 10 - 15 reps )

HIIT on treadmill

xStriker7

03-10-2011, 05:50 PM

hey No1sy, workouts looking good man. Hope the best for you in your show.

CHRIS925

03-10-2011, 06:13 PM

Dude.. Size for being 19... Real good work man. You're gonna be a monster when you get older.. I don't think people realize the potential you have.. Just keep this up and wait and see where you're at when you're 30 ;)

EDIT: How the wheels lookin'?

N01SYtZ

03-10-2011, 06:29 PM

hey No1sy, workouts looking good man. Hope the best for you in your show.
thanks a lot striker !

Dude.. Size for being 19... Real good work man. You're gonna be a monster when you get older.. I don't think people realize the potential you have.. Just keep this up and wait and see where you're at when you're 30 ;)

EDIT: How the wheels lookin'?

thanks a lot man ! bodybuilding has been my life ever since i started, just really hope i do well!
and imo my legs are my fav body part, especially my hams :)
plus i get compliments on my calves all the time noooo hoomooo

N01SYtZ

03-11-2011, 08:32 AM

going in for some cardio in about an hour
wish me luck!

N01SYtZ

03-11-2011, 01:42 PM

feeling super lethargic and just overall tired -_-
going to refeed tonight!

N01SYtZ

03-12-2011, 11:07 AM

BIG ARM DAY!
yeyeee

N01SYtZ

03-13-2011, 07:54 PM

had an amazing arm day yesterday, everyone is telling me i look a lot leaner and i couldnt walk but two steps before another person would compliment me.. lol

( havent taken my hoody off in the gym for a few weeks )

anywhoo
did legs today high volume because i was feeling a bit off for some reason.. did some cardio and did a sick ab routine with a fellow natural bodybuilder.

was wondering if anyone who views this thread and feels they're knowledgeable on the whole prepping thing would be able to PM me and guide me because i'm all alone and i keep second guessing myself.

N01SYtZ

03-14-2011, 06:07 PM

Revamped my diet a little bit with some help from cumonlibibuis lol

220 pro
275 carb
60 fat
so much more carbs then iwas intaking before so i feel a better throughout the day already.

Will weigh myself tomorrow morning for an update in weight !

Cumulonimbus

03-14-2011, 06:11 PM

JeremyLeon

03-14-2011, 06:16 PM

ur inbox is fulll

drop the protein to 200 up the carbs to 300 and drop fat to 50... see how it works out for a week or two... but on 200 carb u rnt gettin enuff fuel to successfully own weights... and ur wasting cals on excess protein...

Cumulonimbus

03-14-2011, 06:17 PM

That could work too, but fat is low, I'd wait slowly to taper down the fat later on.

JeremyLeon

03-14-2011, 06:41 PM

That could work too, but fat is low, I'd wait slowly to taper down the fat later on.

yeah but we are 14 weeks out... so its rly not that low. im at 40g/day plenty of room to cut down to around 35 over the next few weeks

Cumulonimbus

03-14-2011, 07:03 PM

I talked to B about the 14 weeks out deal.

JeremyLeon

03-14-2011, 07:29 PM

I talked to B about the 14 weeks out deal.

bert0?

Cumulonimbus

03-14-2011, 08:11 PM

bert0?

No Brendan lol

CHRIS925

03-14-2011, 08:45 PM

Oh fawk.. I'm 15+ weeks out on 50g fat! Increased from 45g.. might need to increase again along with my increase in CHO.. Started dropping weight way too fast for a few days...

N01SYtZ

03-14-2011, 09:02 PM

Solid man! At this point in your prep you shouldn't have been anywhere near 150g CHO.

Enjoy the eats :)

Don't expect much with tomorrows weigh in. Your weight might go up due to water fluctuation from the extra glycogen, so don't be worried.

Thanks man, and I'm just going to weigh myself just to see exactly where I'm at and I'm going to get some pictures tomorrow as well!

ur inbox is fulll
Sorry brah, just emptied my inbox .. Thanks for the help though! Appreciate it!

Oh fawk.. I'm 15+ weeks out on 50g fat! Increased from 45g.. might need to increase again along with my increase in CHO.. Started dropping weight way too fast for a few days...

Yeah, just spoke to Paul about the whole carb deal, I guess I had them way too low! So happy lmao.
Thep ast few weeks I been feeling so tired no wonder why..

Webber91

03-14-2011, 09:33 PM

Farkin' looking big bro!

Good to see you going up on the carbs. No wonder you feeling tired lol

N01SYtZ

03-14-2011, 11:38 PM

Farkin' looking big bro!

Good to see you going up on the carbs. No wonder you feeling tired lol

lol yeah i was wondering why everyone was eating such awesome meals...
i decided to make one of my own tonight and it tasted like rainbow ice cream lol
vanilla chobani greek yogurt
chocolate 100% whey
1 cup froot loops

froze for 20 minutes
omnom nom nom

N01SYtZ

03-15-2011, 07:36 AM

now that i've learned a few secrets .. aka fit day lol ill be logging everything i eat
and my diet is more comfortable since i am eating more carbs so i feel a lot better!

N01SYtZ

03-15-2011, 07:43 AM

BREAKFAST
1 cup dry oats
1/4 cup bluberries
1 banana

4 eggs ( italian medley spice )
http://oi52.tinypic.com/jzd468.jpg

cals:718

fat:22.6

carb:89.4

pro:35.7

N01SYtZ

03-15-2011, 08:55 PM

hit 3 plates on decline 2 sets in a row
1st set x 6, 2nd set x 5 then stripped to 2 plates and 1 plate and did every rep 10 second negatives. ****in love those

hit up the incline dumbbells 100 lbs x fail ( 10 - 12 ) x 3

so strength is mostly still there !
jogged outside for about 20 minutes
sprinted / walked for 40 more
lovin this weather!

CHRIS925

03-15-2011, 09:22 PM

Cumulonimbus

03-15-2011, 09:26 PM

now that i've learned a few secrets .. aka fit day lol ill be logging everything i eat
and my diet is more comfortable since i am eating more carbs so i feel a lot better!

;).

N01SYtZ

03-15-2011, 09:29 PM

Nice work dude.. Keep it up...

Pressing is strong as ishhhhhhh ;) I don't decline bench at all.. and rarely flat bench.. but big numbers can be put up in those and you're takin' advantage!

Gotta give some pic updates soon brah
ill take pics tomorrow if i can brah!
and i switch up what i start with every few weeks, sometimes flat, incline, decline.

;).

:D

CHRIS925

03-15-2011, 10:51 PM

;).

forgot the "no homo"...

It is stated in the heterosexual rulebook that no man can exchange a single winky-eye with another man without subsequently adding a "no homo"

N01SYtZ

03-15-2011, 11:25 PM

forgot the "no homo"...

It is stated in the heterosexual rulebook that no man can exchange a single winky-eye with another man without subsequently adding a "no homo"

its only gay if you pull away
.. wut

CHRIS925

03-15-2011, 11:38 PM

its only gay if the balls touch
.. wut

fixed brah

N01SYtZ

03-16-2011, 10:02 AM

fixed brah

lol wut

just had breakfast!
blueberries,banana,oatmeal
4 eggs seasoned in italian spices
mmmmmmmmmmmmmmmmmmmmmmmmmmmm

OoFaP

03-16-2011, 10:47 AM

Weigh the oats brah. When you measure it and when you weigh it is completely different.

N01SYtZ

03-16-2011, 12:29 PM

Weigh the oats brah. When you measure it and when you weigh it is completely different.

well on the side of the box it tells me in measurements aka 1/2 cup so i just do 1 cup and double the macro's on the side of the box.
is that wrong?

gotta love dieting :D
http://oi56.tinypic.com/30as1mt.jpg

6 oz lean ground turkey mixed with no fat mozzarella cheese and low carb mild salsa

froot loops and frosted flakes
:D

big back day today! BRB racking every machine for reps :p

OoFaP

03-16-2011, 05:17 PM

well on the side of the box it tells me in measurements aka 1/2 cup so i just do 1 cup and double the macro's on the side of the box.
is that wrong?

It says 1/2 cup is 40 grams but if you actually weigh 40 grams out and put it in the cup it comes out to like 1/4 cup. Weighing it is a lot more accurate. You are eating more than you think when you measure it but as long as you are consistent it doesn't really matter.

CHRIS925

03-16-2011, 07:15 PM

Cumulonimbus

03-16-2011, 07:21 PM

Weigh the oats brah. When you measure it and when you weigh it is completely different.

I told him to buy a damn scale couple nights ago

Get your arse to the nearest Walmart super center NOW!

N01SYtZ

03-16-2011, 08:38 PM

It says 1/2 cup is 40 grams but if you actually weigh 40 grams out and put it in the cup it comes out to like 1/4 cup. Weighing it is a lot more accurate. You are eating more than you think when you measure it but as long as you are consistent it doesn't really matter.
**** yea.. thanks adam!

He's right about the measuring cups not being accurate... Be careful... It might not be HALF of what it says (he exaggerated a lil bit ;)) but it's definitely off.

Throw away the measuring cups and make the scale your best friend-- this inaccuracy occurs with tons of foods..

Even your scoop of protein powder is not accurate..
aiit man, damn that sucks lol, i loved my measuring cups but i gotcha!

I told him to buy a damn scale couple nights ago

Get your arse to the nearest Walmart super center NOW!

i bought one fool :D
brb eating my 'froyo'/choco whey/honey squares :D

CHRIS925

03-16-2011, 09:20 PM

haha yea it seems like a bitch and lots of extra work... but after a day of weighing things.. you'll be used to it... it's not as bad as it seems...

i like how you got a simple recipe from the bnizzle log and it made your eats that much better! Haha I need to learn a thing or 2 from that guys cooking.. it's just epic man

N01SYtZ

03-16-2011, 09:27 PM

yeah im used to it already lol its not as hard as i thought it would be

and its not even cooking, its so simple im in loooooooove with his 'creations' i make 1 or 2 every day

N01SYtZ

03-16-2011, 10:09 PM

going to 'cheeburger cheeburger' on saturday or sunday and i will be ordering the POUNDER!

1394 cals
81 fat
50 carb
109 pro

ohyeaaaaaaaaaaaah will make sure i drop fat a bit the day before and wont eat any more fat that day !

N01SYtZ

03-16-2011, 10:44 PM

check it out my 1st progres pic :D

http://oi56.tinypic.com/vywfgk.jpg

@ 215 lbs!

roms15

03-16-2011, 11:48 PM

check it out my 1st progres pic :D

http://oi56.tinypic.com/vywfgk.jpg

@ 215 lbs!

looking good man, you have come a long way

also
http://www.mustknowhow.com/wp-content/uploads/2010/05/lawn-mower.jpg

:)

N01SYtZ

03-17-2011, 12:01 AM

looking good man, you have come a long way

also
http://www.mustknowhow.com/wp-content/uploads/2010/05/lawn-mower.jpg

:)

haha thanks man! i'm super hairy bro, not much i can do about it right now the second i shave or even trim that **** will be back within a week.
i grow a full beard in two weeks etc.

umadphaggot

03-17-2011, 12:51 AM

looking cut already in progress pic brah

whats the timeframe looking like until showtime or u still undecided?

N01SYtZ

03-17-2011, 10:20 AM

looking cut already in progress pic brah

whats the timeframe looking like until showtime or u still undecided?

I wanted to compete on june 25th but i'm not 100% sure if i'm going to make it, will try though!

Cumulonimbus

03-17-2011, 01:29 PM

Damn dude, holy hair! I only shave the peach fuzz on my face every 2 weeks LOL

N01SYtZ

03-17-2011, 01:34 PM

Damn dude, holy hair! I only shave the peach fuzz on my face every 2 weeks LOL

lol l ike i said .. its pointless to shave my facial hair it grows back stupid fast

ArnoldS1995

03-17-2011, 01:52 PM

check it out my 1st progres pic :D

[img]http://oi56.tinypic.com/vywfgk.jpg[/ig]

@ 215 lbs!

Mind=****en blown

I haven't posted alot, but I'm still following, and dayum impressive and still 215 pounds??

Good ****

N01SYtZ

03-17-2011, 02:09 PM

Mind=****en blown

I haven't posted alot, but I'm still following, and dayum impressive and still 215 pounds??

Good ****

thanks man! yeah 215!

N01SYtZ

03-17-2011, 07:01 PM

thanks a lot guys!

shoulders today
racked the lat pulldown behind the neck at 260 lbs x 7 reps
upright rows with 225 x 10 strip to 135 x 12
did db presses last since the heaviest db's are 100 and i banged out a few sets of 15

ran outside for 20 minutes half jog half sprint, had a whey nd water shake and wentback out and walked for about an hr

CHRIS925

03-17-2011, 07:04 PM

DREhova 87

03-17-2011, 07:15 PM

is this real life? or partial reps.....

the freakin 225 upright rows is what caught my attention :eek:

N01SYtZ

03-17-2011, 07:17 PM

is this real life? or partial reps.....

the freakin 225 upright rows is what caught my attention :eek:

extremely srs... i will start taping my lifts lol people seem to think im bsing most of the time.
i wish i could trade some strength for size.. lol

heres a snap shot from the gym today after doing a set of 225 upright rows
http://oi51.tinypic.com/k2ybo5.jpg

N01SYtZ

03-18-2011, 06:22 AM

had the worst sleep in a long time.. pretty much laid in bed for 8 hours straight tossing and turning..
oh well ! its a new day!
just had my 1st meal
plain chobani greek yogurt
pb puffins
banana

CHRIS925

03-18-2011, 10:36 AM

ArnoldS1995

03-18-2011, 11:30 AM

had the worst sleep in a long time.. pretty much laid in bed for 8 hours straight tossing and turning..
oh well ! its a new day!
just had my 1st meal
plain chobani greek yogurt
pb puffins
banana

When you have the bad sleeping days, are they because of the thoughts of being hungry?
I remember when I first started cutting, I couldn't sleep most of the time because I was thinking about pizza, coke, chocolate and stuff like that. That was hell...

N01SYtZ

03-18-2011, 12:56 PM

I'm not saying you're BSing brotha! I'd like to see the vids but that's some serious strength!

Dre... true that.... Just caught my eye how someone could just "bang out a couple sets of 15" with 100lb DBs for SHOULDERS... AFTER doing all that other stuff/!? Mind = blown

haha i got dat dere polish strength ( mariusz pudz ) :D

When you have the bad sleeping days, are they because of the thoughts of being hungry?
I remember when I first started cutting, I couldn't sleep most of the time because I was thinking about pizza, coke, chocolate and stuff like that. That was hell...

nah it wasnt because of food, i was actually pretty full last night had just had a bowl of plain yogurt mixed with whey and some whole grain cereal.

CHRIS925

03-18-2011, 01:33 PM

Ohh.. you're polish.. Now it all makes sense. Why didn't you say so..

N01SYtZ

03-18-2011, 02:15 PM

Ohh.. you're polish.. Now it all makes sense. Why didn't you say so..

:D
I like to say I'm Irish because my father is from Ireland but my mother is from Poland.. I 'think' I look more polish then Irish but I've grown up with my father.

Bnizzle163

03-18-2011, 02:51 PM

Freaking massive bro :eek:! Abs at that weight and size is no joke. Totally jelly

N01SYtZ

03-18-2011, 03:37 PM

Freaking massive bro :eek:! Abs at that weight and size is no joke. Totally jelly

lets trade brah, you can have some of this 'weight' and ill take your shreddeddnesss :p

N01SYtZ

03-19-2011, 10:39 AM

going to powerhouse today for leg day with my 'coach' so ****in hyped yeayeaaaaaaaaaa

OoFaP

03-19-2011, 10:41 AM

going to powerhouse today for leg day with my 'coach' so ****in hyped yeayeaaaaaaaaaa

Bevs?

N01SYtZ

03-19-2011, 10:56 AM

Bevs?

nah, theres one like 20 minutes from me.. bevs is about an hour drive.

N01SYtZ

03-19-2011, 03:12 PM

sick leg workout at powerhouse!

got to use so many machines i never used before and came a centimeter away from throwing up lol
lying ham curls ( never used )
seated ham curls
standing single leg ham curls ( never used )
leg extensions
incline hack squat machine ( never used )
seated calf raise ( used three times )

did a few sets of incline crunches and hanging leg raises to finish it up

N01SYtZ

03-19-2011, 04:27 PM

cant let this beautiful weather go to waste, going jogging in a bit to get rid of this fawkin fat! :D

N01SYtZ

03-20-2011, 10:51 AM

ARM DAAAAAAAAAAAY
booooooooom!

N01SYtZ

03-20-2011, 12:29 PM

pre wo meal :D
8 oz chobani plain greek yogurt not shown ( 23 pro 8carb 0 fat, in the yogurt.. cant beat that ) waffles are low fat whole grain topped in 0cal syrup mmm !

http://oi54.tinypic.com/fdvi44.jpg

Webber91

03-20-2011, 02:15 PM

Man I can't stomach calorie free syrup anymore, sh*t tastes like dirty ass chemicals to me for some reason lol

I'm sure when I'm prepping again it'll become my best friend :p

N01SYtZ

03-20-2011, 04:00 PM

Man I can't stomach calorie free syrup anymore, sh*t tastes like dirty ass chemicals to me for some reason lol

I'm sure when I'm prepping again it'll become my best friend :p

dude im ****ni loving this ****
i barely ever eat sugar and **** so when i tasted this syrup it tastes amaaaaaaaaaaazing
:D

btw great arm workout today!
still have the strength to bangout 135 x 7 on barbell curls!

N01SYtZ

03-20-2011, 04:27 PM

heres a pic i took today after cardio

say what you want.. ****ty lighting + strong hair/10

http://oi55.tinypic.com/28u5o54.jpg

co1e_train

03-20-2011, 05:37 PM

Dude you got some serious mass man but lose that sasquatch!:p

keep it up!

rdrb

03-20-2011, 05:41 PM

Arms looking sick man ! Get a Norelco Bodygroom, it makes shaving extremely easy IMO.

N01SYtZ

03-20-2011, 07:36 PM

Dude you got some serious mass man but lose that sasquatch!:p

keep it up!
Thanks alot bro! I got some serious 'sasquatch' going on.. lol I grow hair like a monster!

Arms looking sick man ! Get a Norelco Bodygroom, it makes shaving extremely easy IMO.

Thanks a lot bro! My arms are my weakest points so hearing that makes me happy! lol

I got a body groomer, but it doesnt work all that amazing i'll def look into the Bodygroom!

N01SYtZ

03-20-2011, 09:20 PM

8oz chobani plain yogurt, 1 scoop chocolate whey, 1 cup multi grain squares, calorie free maple syrup.. heaveeeeeeeeeeen

N01SYtZ

03-21-2011, 09:59 AM

most likely taking the day off.. unless i get a call from my workout partner if so.. ITS BAAACK DAAAY :D

Warrior9

03-21-2011, 10:14 AM

good stuff so far dude.
very thick. cant wait to see once you get lean, chest looks thick, arms look thick, good stuff.

N01SYtZ

03-21-2011, 11:34 AM

good stuff so far dude.
very thick. cant wait to see once you get lean, chest looks thick, arms look thick, good stuff.

thanks a lot man, my chest is onpoint, my arms have always been my weakest point.
i get told this every single day and nobody in my family has ever had good armsl ol

N01SYtZ

03-21-2011, 03:02 PM

ahh chinese food on an off day.. feels good maaaaaaaaaan

got a quick question..
if i were to say drop my carbs and up my fat intake just a bit and the total calorie intake stayed the same would it matter at all if i didnt feel the need for more carbs as im not doing much today?

N01SYtZ

03-22-2011, 09:03 AM

been resting up after 12 weeks of strict dieting, 6 days of cardio a week ( sometimes 2 a day's ) and 6 training sessions a week.. took yesterday off and taking today off too

went from 253 to 214.8 ( yesterday's morning weight )

Bnizzle163

03-22-2011, 11:59 AM

Mmmm chinese food! lol.

Keep doing work son!!

N01SYtZ

03-22-2011, 12:16 PM

Mmmm chinese food! lol.

Keep doing work son!!

thanks a lot bro!

make these next few weeks count!

N01SYtZ

03-22-2011, 08:52 PM

had a 'greefeed' today @ aegea a greek restaurant...
two grilled chicken wraps on whole grain pita bread
a gyro platter + whole grain pita bread
half a slice of baklava! so bomb :D

what im eating now..
http://oi54.tinypic.com/2nv6pas.jpg
NUTELLA / CHUNKY NATTY PB / GRAPE JELLY / GERMAN DARK WHEAT / MELTED

...
what i look like AFTER all that lol..
http://oi56.tinypic.com/21o1moz.jpg

CHRIS925

03-22-2011, 09:48 PM

Dude you're about to be a beast with a few more lbs. shaved off... I want to see this shiet...

N01SYtZ

03-22-2011, 10:53 PM

Dude you're about to be a beast with a few more lbs. shaved off... I want to see this shiet...

lol'd @ shaved off.. didnt notice it before but you can see my stomach stretch marks from when i went from anorexic ( diagnosed ) to overeating like a monster..

N01SYtZ

03-23-2011, 09:52 AM

ahh wokeup to an amazing bowl of overnight oats :D

banana,blueberries,dry oats,1/2 cup water, cal free syrup, splenda
yeaaaaaaaaaaaaaaaaaaaaaaaaaaaaaa
mmmmmmmmmmmmmmmmmmmmm
:D

chest/back today! ! ! ! lets get iiit!

bwelch1985

03-23-2011, 10:27 AM

fuuck that PB/nutella sando just gave me a boner.:eek:

N01SYtZ

03-23-2011, 11:31 AM

fuuck that PB/nutella sando just gave me a boner.:eek:

it gave me one whilst preparing it / putting it down lol
**** was bomb as fuuu

N01SYtZ

03-23-2011, 01:47 PM

http://oi56.tinypic.com/s4p6xs.jpg
1/4 cup blackberries
5 caramel quaker quakes
1 scoop choco PB syntha 6
8oz chobani plain yogurt
4oz fat free cottage cheese
smells DELICIOUS!

BrbGettinHyooge

03-23-2011, 03:50 PM

You're such a hairy mother****er bro... Great progress though man! You're gettin' there. :) BTW how come you're never on TC anymore?

N01SYtZ

03-23-2011, 03:58 PM

You're such a hairy mother****er bro... Great progress though man! You're gettin' there. :) BTW how come you're never on TC anymore?

no webcam :(
my day goes like this
wakeup, eat, work, train, eat, sleep
:(

Foxr32

03-23-2011, 04:39 PM

in on this one now lolz will try to make it up here once and a while

co1e_train

03-23-2011, 04:45 PM

Dude your doing some solid work up in here, whats your macros looking like?

N01SYtZ

03-23-2011, 04:47 PM

in on this one now lolz will try to make it up here once and a while
yeah, lol I posted in here way more often then I do in the teen log section

Dude your doing some solid work up in here, whats your macros looking like?

thanks a lot bro!
60 fat
300 carb
200 pro

brb chest / arm day !!!!!!!!!! YEAAAAAAAA

N01SYtZ

03-23-2011, 07:49 PM

^^ anyone want to chime in and take a look @ my macro's if i should change it or anything ?

Cumulonimbus

03-23-2011, 10:25 PM

Looks good now, will have to adjust when progress slows a bit. I'd have to talk to you again and see what your current cardio is like. Take care, I need snoozers or else I'd IM you now :P

Webber91

03-23-2011, 11:40 PM

Macros look fine to me bro. Keep going at it, when you think you might need a change then do it right away. That's one thing I'll be doing differently this year... last time I sort of just waited to see the week out then I'd change. If you stop seeing progress then re-assess everything ASAP.

N01SYtZ

03-24-2011, 12:31 AM

Looks good now, will have to adjust when progress slows a bit. I'd have to talk to you again and see what your current cardio is like. Take care, I need snoozers or else I'd IM you now :P

yeah i know lol, this week has been a deload week i felt i really needed it after 12 weeks of strict dieting.. srs i felt trashed last week evenon the higher carbs.
havent been overdoing the cardio, training still very intense but i stopped doing cardio 2 days ago.

Macros look fine to me bro. Keep going at it, when you think you might need a change then do it right away. That's one thing I'll be doing differently this year... last time I sort of just waited to see the week out then I'd change. If you stop seeing progress then re-assess everything ASAP.

yeah i agree bro, just not sure what type of change. i want to lower protein and up the carbs idk if thats smart though. im a very good responder to carbs thoguh and i can really tell when how much better i feel when i eat more carbs.

N01SYtZ

03-24-2011, 09:00 AM

BIG BACK DAY!

yeee
ZXCBe2MdnS4
new em and BoB

new em and Slaughterhouse ( DOPE )

u_aMjv_v0p4

N01SYtZ

03-24-2011, 09:07 AM

and i'd like to report my bodyweight has been consistently 215 for the past 3 days.. feels so ****in good man!
i feel so healthy cant wait to keep losing weight!

Foxr32

03-24-2011, 10:08 AM

and i'd like to report my bodyweight has been consistently 215 for the past 3 days.. feels so ****in good man!
i feel so healthy cant wait to keep losing weight!

your competeing at like 200 right?

first shady ong with b.o.b. reminds me of some of the older stuff

N01SYtZ

03-24-2011, 10:22 AM

your competeing at like 200 right?

first shady ong with b.o.b. reminds me of some of the older stuff

I doubt i'll get onstage @ 200.. Realistically 190-195 ?

Cumulonimbus

03-24-2011, 12:24 PM

I doubt i'll get onstage @ 200.. Realistically 190-195 ?

I'd say 180 or so

fltallpaul

03-24-2011, 12:34 PM

Nice journal going here...lots of progress and you're strong as hell.

N01SYtZ

03-24-2011, 01:47 PM

I'd say 180 or so
you may be right i guess we just gotta wait and see :)

Nice journal going here...lots of progress and you're strong as hell.

thanks a lot man!

N01SYtZ

03-24-2011, 05:47 PM

went to powerhouse today.. had the most AMAZING back / bicep workout ever.. seriously i ****in love this gym
t bar row machine ( never used )
pullover machine that kai greene uses a lot ( never used )
lat pulldown variations ( never used )

http://oi52.tinypic.com/rs4kn8.jpg

http://oi51.tinypic.com/e6efib.jpg

ArnoldS1995

03-24-2011, 06:26 PM

went to powerhouse today.. had the most AMAZING back / bicep workout ever.. seriously i ****in love this gym
t bar row machine ( never used )
pullover machine that kai greene uses a lot ( never used )
lat pulldown variations ( never used )

http://oi51.tinypic.com/e6efib.jpg

wtf your lats pop out of your shirt in the front lat spread.

Wow you're going to some some major damage!

N01SYtZ

03-24-2011, 08:13 PM

wtf your lats pop out of your shirt in the front lat spread.

Wow you're going to some some major damage!

I've always loved my back.. now if only my damn arms would grow :(

xKyle10

03-24-2011, 08:14 PM

was unaware you had a prep log, gonna sub to this ish and de-sub the other for now, mirin the front double/spread broski! swole as fuuu

N01SYtZ

03-24-2011, 08:29 PM

was unaware you had a prep log, gonna sub to this ish and de-sub the other for now, mirin the front double/spread broski! swole as fuuu

yeah man i take this a bit more serious, and i respond quicker in here too.
thanks a lot :D

N01SYtZ

03-24-2011, 11:18 PM

holy moly i just foudn a pic of me 1.5 years into training, and i just hit my 'little more then 3 years training mark' so this is about half way
http://oi52.tinypic.com/qwzj1f.jpg
for teh lulz

i was diagnosed with anorexia back in 9th grade and so once I started lifting and eating properly I gained these insane stretch marks. I was about 100 lbs at 5'9 it was sickening.

N01SYtZ

03-25-2011, 09:24 AM

morning weigh in: 213.2 ! Fawk yeah! hard work been paying off!

N01SYtZ

03-25-2011, 09:47 AM

http://oi54.tinypic.com/2qn8tih.jpg
repping McCormick clan!

http://oi53.tinypic.com/4pw6ma.jpg

tasted so caaaaaaaaaash

N01SYtZ

03-25-2011, 05:29 PM

shoulder workout was alright today
weighed in at a all time low : 213!

seated military pressed 235 x 6 and upright rows 215 x 12

co1e_train

03-25-2011, 07:57 PM

nice pic! haha that is awesome progress for 1.5 years

N01SYtZ

03-25-2011, 09:49 PM

nice pic! haha that is awesome progress for 1.5 years

haha thanks man :D

N01SYtZ

03-26-2011, 11:55 AM

isolation arm day... i been hearing about this 'occlusion' training, not sure what it is though

edit: nvm im watching layne's video onit.

Young9

03-26-2011, 12:48 PM

you are a BEAST!

N01SYtZ

03-26-2011, 03:10 PM

you are a BEAST!

thanks a lot bro!

pretty happy i got a new client but the ****in gym is taking more $ from me .. oh well :/

i hit 315 x 1 on close grip bench press @ 213 lbs(last weigh in) couldhave possibly went for more but i had no spotter so i just dropped it to 2 plates did some slow negatives and then i did about 5 rest pause sets with 1 plate slow negatives.

****in awesome workout though all in all.
had some guy .. gay guy.. admiring me so i left because i felt uncomfortable as ****

last_light

03-26-2011, 03:25 PM

yeah, lol I posted in here way more often then I do in the teen log section

thanks a lot bro!
60 fat
300 carb
200 pro

brb chest / arm day !!!!!!!!!! YEAAAAAAAA

why so low on fat?

and insane military press by the way

N01SYtZ

03-26-2011, 03:52 PM

why so low on fat?

and insane military press by the way

thats what i was told to eat, thanks brah :D

juliacheh

03-26-2011, 03:53 PM

IIFYM prep.
Should be interesting :D

N01SYtZ

03-26-2011, 04:33 PM

IIFYM prep.
Should be interesting :D

whats going on nyc brahette happy to have :)

Webber91

03-26-2011, 04:40 PM

Dude wtf you've made so much progress in your new pics and you're still so early in to your diet. Awesome work bro, you're going to be a beast.

juliacheh

03-26-2011, 04:42 PM

whats going on nyc brahette happy to have :)

It's all good:), thanks.
What show are you doing?

N01SYtZ

03-26-2011, 05:02 PM

Dude wtf you've made so much progress in your new pics and you're still so early in to your diet. Awesome work bro, you're going to be a beast.
dont let the pictures deceive you ;) lol
i wish i could walk under lighting like that all day ahha but yea man i been putting in 110%
consistent as hell!

It's all good:), thanks.
What show are you doing?

np! .. At first I wanted to do the INBF Hercules.. a few friends of mine are doing it but I dont think i'll make it in time although I'm trying extremely hard.

i'm currently noming on some nutella + plain rice cakes + protein brownie :D

xKyle10

03-26-2011, 05:07 PM

np! .. At first I wanted to do the INBF Hercules.. a few friends of mine are doing it but I dont think i'll make it in time although I'm trying extremely hard.

i'm currently noming on some nutella + plain rice cakes + protein brownie :D
a pro qually for your first comp is ballsy as fck brah

would put you at about 12 weeks out? not sure if thats enough time with where you're at since its your first comp, a lot of ish could go wrong. what other comps do you have in mind?

N01SYtZ

03-26-2011, 05:14 PM

a pro qually for your first comp is ballsy as fck brah

would put you at about 12 weeks out? not sure if thats enough time with where you're at since its your first comp, a lot of ish could go wrong. what other comps do you have in mind?

none lol, the only reason i have that in my mind is because i have 3 friends who are doing it too.
INBF does have a load of contests every month and usually they're close to where I live...

Bnizzle163

03-26-2011, 05:46 PM

Umm... so your arms are like the size of my legs lol. This guy is jelly :).

Awesome work bro.

xKyle10

03-26-2011, 07:41 PM

none lol, the only reason i have that in my mind is because i have 3 friends who are doing it too.
INBF does have a load of contests every month and usually they're close to where I live...

thats true haha, that competition is gonna be STACKED though cant wait to see the pics

INBF/WNBF is very northeast friendly which is pretty much the reason i would want to compete in that league when the time comes, probably like 4-5 more years lol but a lot could happen in that time as natural bodybuilding is really starting to blow the phuck up, cant wait to see what the future holds in store for it

N01SYtZ

03-26-2011, 08:42 PM

Umm... so your arms are like the size of my legs lol. This guy is jelly :).

Awesome work bro.
lol.. how about this i trade you one inch off my already disproportionate small arms, for your body fat percentage :p

thats true haha, that competition is gonna be STACKED though cant wait to see the pics

INBF/WNBF is very northeast friendly which is pretty much the reason i would want to compete in that league when the time comes, probably like 4-5 more years lol but a lot could happen in that time as natural bodybuilding is really starting to blow the phuck up, cant wait to see what the future holds in store for it

yeah, thats why im so happy im getting into it.
IFBB is becoming mass monsters with lame conditioning.
natural bodybuilding is where its @

OoFaP

03-26-2011, 08:52 PM

Your arms really aren't small...at least from the pictures you have posted. They look like a strong point if anything.

xKyle10

03-26-2011, 08:54 PM

yeah, thats why im so happy im getting into it.
IFBB is becoming mass monsters with lame conditioning.
natural bodybuilding is where its @

haha exactly, weider bros messed bodybuilding up by being businessmen, was just fine without their intervention

i mean i give the guys props nowadays for getting that big buts its not something that is even remotely in my interest

i was pretty surprised when you were prepping tbh i thought you'd be leading more towards the NPC and didnt think you were planning on staying natural so props for that!

N01SYtZ

03-26-2011, 09:57 PM

Your arms really aren't small...at least from the pictures you have posted. They look like a strong point if anything.
it may be in my head but everyone tells me they're small compared to my back/legs

haha exactly, weider bros messed bodybuilding up by being businessmen, was just fine without their intervention

i mean i give the guys props nowadays for getting that big buts its not something that is even remotely in my interest

i was pretty surprised when you were prepping tbh i thought you'd be leading more towards the NPC and didnt think you were planning on staying natural so props for that!
yeah dude i've met many people who are that big and hate there lives, have to go through so much **** you never hear about.

Foxr32

03-27-2011, 11:37 AM

your arms are small?? try on my 14's lol

JohnBrowne

03-27-2011, 12:03 PM

Wait wut you're an Em fan?

reps for life

bwelch1985

03-27-2011, 12:10 PM

Hey bro,

I just posted in your m-drol thread. http://forum.bodybuilding.com/showthread.php?t=121256311

I was wondering how your gains were and if there were any sides. I'm 20 and thinking about doing it. It seems to have worked well. Let me know. Thanks.

oh lawd. what's this sh*t?

thread appears to have been deleted...is this guy fraudin/trollin??

Warrior9

03-27-2011, 12:11 PM

oh lawd. what's this sh*t?

thread appears to have been deleted...is this guy fraudin/trollin??

sure hope so.

N01SYtZ

03-27-2011, 03:24 PM

Wait wut you're an Em fan?

reps for life
hell yeah im an em fan!

oh lawd. what's this sh*t?

thread appears to have been deleted...is this guy fraudin/trollin??

some troll who made an account just to post in all my threads asking advice on prohormones for some reason, hes also been msging me

Bnizzle163

03-27-2011, 04:55 PM

1.)Your arms definitely aren't small

2.)you can have my bodyfat level in 21 days when my season is over :)

N01SYtZ

03-27-2011, 09:29 PM

in on epic trade :D

anyone want to chime in on how i should be doing my cardio?

coming off of a deload week where i basically just walked on a small incline for 30 minutes postwo

going to be hitting it extra hard these upcoming weeks, was wondering what type of cardio to do ? i usually just walk on a high incline for an hour. post workout

adamjohn32

03-28-2011, 06:24 AM

going to be hitting it extra hard these upcoming weeks, was wondering what type of cardio to do ? i usually just walk on a high incline for an hour. post workout

Didn't know you had a journal going... good progress so far. Beast at only 19, very bright future if you keep things consistent.

Regarding your cardio, have you ever done HIIT cardio? Not just raise the intensity a little bit, but true HIIT? It's usually suggested to be done on non-training days though b/c it can be quite taxing, but IMO it's the best way burn the fat. Plus it can be done many ways (cardio machines, sprints outside, car pushes...) so it never gets boring. Plus a good HIIT session usually take at most 30 minutes. Could be something to consider throwing in to the mix depending on your training split. Maybe less cardio post workout with couple HIIT sessions on non-training days. Let me know if you need more info on this.

bwelch1985

03-28-2011, 07:28 AM

some troll who made an account just to post in all my threads asking advice on prohormones for some reason, hes also been msging me

i realize i'm going to come off as a misc detective here....but would you care to explain this:

http://forum.bodybuilding.com/showthread.php?t=121271291

N01SYtZ

03-28-2011, 10:03 AM

Didn't know you had a journal going... good progress so far. Beast at only 19, very bright future if you keep things consistent.

Regarding your cardio, have you ever done HIIT cardio? Not just raise the intensity a little bit, but true HIIT? It's usually suggested to be done on non-training days though b/c it can be quite taxing, but IMO it's the best way burn the fat. Plus it can be done many ways (cardio machines, sprints outside, car pushes...) so it never gets boring. Plus a good HIIT session usually take at most 30 minutes. Could be something to consider throwing in to the mix depending on your training split. Maybe less cardio post workout with couple HIIT sessions on non-training days. Let me know if you need more info on this.

i've done hiit before, usually do it outside but its stupid freezing outside the past few days.
i usually sprint one way, jog back rinse n repeat.
throw in some knee highs, tippy toe sprints etc.
im doing a 2 on, 1 off, 3 on 1 off split and i can def go in on the off days for a quick cardio session

N01SYtZ

03-28-2011, 10:41 AM

i realize i'm going to come off as a misc detective here....but would you care to explain this:

http://forum.bodybuilding.com/showthread.php?t=121271291

i had a period in my life where i really wanted to get into prohormones for some reason. i never went through with it. i sold every single bottle of m-drol i bought to a guy @ my gym and i could give you his phone # and have him tell you any details you want.
i never scurried up the balls to actually take them. you can believe it or not but irl people know me. if im accused of steroids i tell people to go get a cup and ill pee in it.

bwelch1985

03-28-2011, 11:24 AM

i had a period in my life where i really wanted to get into prohormones for some reason. i never went through with it. i sold every single bottle of m-drol i bought to a guy @ my gym and i could give you his phone # and have him tell you any details you want.
i never scurried up the balls to actually take them. you can believe it or not but irl people know me. if im accused of steroids i tell people to go get a cup and ill pee in it.

Cool. I believe you dude. I have faith in the testing procedures of the INBF so I don't think you would just waltz into a show knowing that you're ineligible. Thanks for being open and honest about the situation. Reps on re.

Webber91

03-28-2011, 03:20 PM

Haha I'm the same. I'd be lying if I said I hadn't considered taking anything, but then common sense kicks in and tells me "Kyle you're phucking 19 just be patient." That and the fact that I wouldn't even know where to begin to look for it, everything is so tight in Australia.

IRT cardio...I like doing some MISS after each of my workouts apart from legs. Half an hour 5x a week seems to be good for me, but go by how you feel. Only reason I do it after my workout is to wind down and get really into my head, kinda slip away type thing. Combined with the fact that I'm already there so I might as well get it done because I wouldn't go back to the gym just for cardio lol

MnLifter21

03-28-2011, 06:38 PM

In on this isssshhhhh

N01SYtZ

03-28-2011, 06:40 PM

Cool. I believe you dude. I have faith in the testing procedures of the INBF so I don't think you would just waltz into a show knowing that you're ineligible. Thanks for being open and honest about the situation. Reps on re.
thanks for believing me bro!

Haha I'm the same. I'd be lying if I said I hadn't considered taking anything, but then common sense kicks in and tells me "Kyle you're phucking 19 just be patient." That and the fact that I wouldn't even know where to begin to look for it, everything is so tight in Australia.

IRT cardio...I like doing some MISS after each of my workouts apart from legs. Half an hour 5x a week seems to be good for me, but go by how you feel. Only reason I do it after my workout is to wind down and get really into my head, kinda slip away type thing. Combined with the fact that I'm already there so I might as well get it done because I wouldn't go back to the gym just for cardio lol
exactly, im sure everyone has thought about it.. i just made the mistake of posting it on the forums.
and i like doing cardio and say i have more energy that day ill up the intensity etc.
thanks for your input!

In on this isssshhhhh

yeaa budday <3

today was power upper day, brb writingn up what i did

N01SYtZ

03-28-2011, 06:52 PM

started off with flat barbell bench press
135 x 8
225 x 6
275 x 5
315 x 4
315 x 3

incline chest press machine ( i love thismachine lol )

145 x 10
245 x 7
275 x 6
295 ( racked ) x 5 x 2

barbell rows
135 x 10
225 x 6
245 x 5
275 x 4
275 x 4 + 2 after a 10 second pause

lat pulldown ( behind the neck )
160 x 8
220 x 6
260 (racked) x 5 x 2

standing military barbell press
135 x 8
185 x 5
205 x 4 x 2
stripped to 135 and did 5 reps with slow negatives

skullcrushers
65 x 8
105 x 6
125 x 5
145 x 4 + a 2 negative reps ( had a spotter do the positives )

barbell curls
bar x 10
95 x 8
135 x 5
145 x 4

note: i took a lot of restime inbetween sets and i felt amazing.
props to layne norton's PHAT routine, although i tweaked it to my liking!
cardio: 30 minutes jogging + running outside on a hill.
tomorrow - POWER leg day!

OoFaP

03-28-2011, 07:10 PM

N01SYtZ

03-28-2011, 07:23 PM

http://www.modernfitnessforum.com/supplement-discussion/1203-decided-not-cycle-till-after-contest-prep.html (might make you log in. It's a thread on another forum where he said he decided not to run it afterall back in 2010)

However, from what I know, mdrol is serious and no one goes straight to it as their first cycle. That either means he did a milder cycle at some point before that or he was being stupid.

damn adam lol i didnt even remember posting on that site till i saw it.. thanks for posting that though and on the second thing you pointed out it was the latter lol i was in the mindset of stronger compound = better.. i was being really dumb and desperate to grow but people i know irl were talking me out of it.
i have a new respect for natural bodybuilding and i would easily take a test any day out of the year.

OoFaP

03-28-2011, 07:30 PM

damn adam lol i didnt even remember posting on that site till i saw it.. thanks for posting that though and on the second thing you pointed out it was the latter lol i was in the mindset of stronger compound = better.. i was being really dumb and desperate to grow but people i know irl were talking me out of it.
i have a new respect for natural bodybuilding and i would easily take a test any day out of the year.

google your username and mdrol and you will find a lot lol