Starting Contest Prep for Colorado National 08

[tuffmanG]

Well here goes I have been dieting to lose fat sense March of 07 and have comitted myself to doing my first BB show on July 12th. The Colorado National show. I am starting this thread to get some real help and opinons on what I look like and where I should consentrate more on. I recenetly read Layne Nortons article on pre-contest diet and I am all set to go. For those of you interested here is the artilce I am referring to.

http://www.bodybuilding.com/fun/layne36.htm

To my pal Joe who just recently took his show I give a shout out let me know how I am doing.

Here is how I will be starting my diet/workout routine:

Diet:
For my body type these are the following numbers.
I am 5'7" 210 pounds and have 18% BF I want to hit 4% BF by show so that gives me 30 weeks to be in pre-contest dieting. My cal and grams count is as followed. 2130 to 2340 cal a day/ Fat=62g, Protein=310g, and Carbs= 110g. After going through all my food and doing the counting here is how it will break down.

In supplements including 2 EAS protein shakes I will be getting 518 cal 10g carbs/56.5g protein/15.5g fat.

Breakfast:
6 egg whites
1cup of oats
300 cal/35g protein/27g carbs

Morning weight session 45 min to 1 hour
Protein shake

Lunch:
1 cup of romaine lettuce
4 slices turkey breast
2tsb of newmans light balsamic dressing
4oz sweet potatoes
256 cal/32g carbs/23g protein/6g fat

Afternoon meal:

1oz almonds
8oz boneless chicken breast
360 cal/ 6g carbs/ 56g protein/ 15g fat

Cardio session when I get home 4 day x 20 minutes of HIT training.

Dinner:
1 cup of salad
2tsb dressing
6 egg whites
8oz chicken breast
403 cal/ 4g carbs/81g protein/5g fat

Thats it I will sometimes sub out chicken with 3 pieces of Talapia or Salmon also only cooking with spray PAM. Mild salt and pepper and Lemon juice will be my seasoning.

2 gallons of water a day to start.

I work out with weights 6 days week only one mucsle group a day found that this seems to work really well for me.

I do 4 to 5 exersise per body part and 4 sets of 6 to 8 reps.

I look forward to keeping this thread going until I achieve my goal of taking 1st in the show. Hard work dedication drive and focus are all that I need and some motivation from anyone who reads. Thanks ahead of time for your help I really do appreciate it.

Tuff

[tuffmanG]

Thought I should also post the three most recent photos I had taken last month.

[Cape1]

I'll be following along. Good luck again dude! You got a hell of a base to work with.

[Jrich54338]

Tuff,
Here we go buddy. There are tons of people starting contest prep threads. Now your right in the thick of things. All of you will feed off of each other. All of us are gonna help you out as much as we can.

[tuffmanG]

Tuff,
Here we go buddy. There are tons of people starting contest prep threads. Now your right in the thick of things. All of you will feed off of each other. All of us are gonna help you out as much as we can.

Thanks Joe, I am ready to rock and that is the idea I sit here writing as I eat my plain ass oatmeal trying to joke it down. I realize now I can't put in the tsp of honey and a handful of craisains like I used to. Did not realize how much that helped. =)


Joe I have a question about the refeed session during the week, sense I am a endomorph body type should I not do any refeed days? I really don't understand how to know the right amout of carbs to do on these days sense carbs effect me a great deal.

[tuffmanG]

I'll be following along. Good luck again dude! You got a hell of a base to work with.


Thanks Cape we will have to push each other I know it will make it easier knowing someone else is right a long with me in this. It is going to be tough but just think what satisfaction you will get once show day has arrived.

Tuff

[Jrich54338]

Thanks Joe, I am ready to rock and that is the idea I sit here writing as I eat my plain ass oatmeal trying to joke it down. I realize now I can't put in the tsp of honey and a handful of craisains like I used to. Did not realize how much that helped. =)


Joe I have a question about the refeed session during the week, sense I am a endomorph body type should I not do any refeed days? I really don't understand how to know the right amout of carbs to do on these days sense carbs effect me a great deal.


Tuff,
Use splenda during this contest prep if you put in 2-3 packets of splenda it should make that oatmeal go down alot easier.

ReFeed days are a must!!!! these are the days that are gonna help keep that metabolism reved up, and these days will also help keep your sanity. Usually on these days people close to double there carbs. On my refeed days I was eating about 200 grams on regular days on refeeds about 360. I hope this helps Tuff

[billfinkbiner]

I think 6 eggwhites is only 21g of protein.

[tuffmanG]

Tuff,
Use splenda during this contest prep if you put in 2-3 packets of splenda it should make that oatmeal go down alot easier.

ReFeed days are a must!!!! these are the days that are gonna help keep that metabolism reved up, and these days will also help keep your sanity. Usually on these days people close to double there carbs. On my refeed days I was eating about 200 grams on regular days on refeeds about 360. I hope this helps Tuff

Sweet I will try the Splenda I actually have some. Although I have know idea why I all ready had it. Thanks for the refeed knowledge I am on 110g of carbs a day so I guess I will jume up to 220 on refeed days. Should those be 2 days a week?

Thanks Tuff

[tuffmanG]

I think 6 eggwhites is only 21g of protein.

Hey Bill glad to see you found my thread. Thanks for the post, is it not 21g in the small eggs, I use the large eggs so when I typed it in to a calorie counter it told me 30g. But let me know for sure because if there is anything I don't want to short change myself it is on the protein.

I look forward to your comments.

Tuff

[liftjunkie06]

That's a big show, and will have tough competition. I recently did the Natural Open. it was tough too. i might be at the July 12th show, but I like to do the "tested" shows as I'm natural and would get smoked by those big dudes.


Good base. You'll get there. Good luck.

[tuffmanG]

That's a big show, and will have tough competition. I recently did the Natural Open. it was tough too. i might be at the July 12th show, but I like to do the "tested" shows as I'm natural and would get smoked by those big dudes.


Good base. You'll get there. Good luck.

Damn Jason your looked jacked bro. Thanks for the kind words, I am planning on doing the Open not sure what weight class, I don't know if I should be worried about the weight class at this point I just need to rip off the BF and where ever I land on the scale I think I will be fine with. Over all it would be nice to be about 215 at 4% but if I am all ready at 210 and 18% that would mean I will more than likely end up losing another 14% of my body weight to hit 4%.

Did you go to the Rocky Mountain last weekend? My trainer is Ricky Villarreal he took the Open Middle weight at the Colorado last year.

Any advice in doing the colorado shows would be greatly appreciated, and hope I get to see you at the July show.

Tuff

[liftjunkie06]

Damn Jason your looked jacked bro. Thanks for the kind words, I am planning on doing the Open not sure what weight class, I don't know if I should be worried about the weight class at this point I just need to rip off the BF and where ever I land on the scale I think I will be fine with. Over all it would be nice to be about 215 at 4% but if I am all ready at 210 and 18% that would mean I will more than likely end up losing another 14% of my body weight to hit 4%.

Did you go to the Rocky Mountain last weekend? My trainer is Ricky Villarreal he took the Open Middle weight at the Colorado last year.

Any advice in doing the colorado shows would be greatly appreciated, and hope I get to see you at the July show.

Tuff


Thanks. My wife just agreed that I can do more shows, so I'll be doing probably 3-4 this year. Don't worry about your weight . Keep your muscle, diet slowly, and just be patient and consistent.

My experience with Colorado shows is that they prefer size more than anything. Probably typical for NPC. I was not at the Rocky--I was going to compete but saw pics from last year and realized that my drug free lifestyle doesn't provide the muscle to compete in those shows.

I'll follow along. Hopefully we'll meet up.

[tuffmanG]

Thanks. My wife just agreed that I can do more shows, so I'll be doing probably 3-4 this year. Don't worry about your weight . Keep your muscle, diet slowly, and just be patient and consistent.

My experience with Colorado shows is that they prefer size more than anything. Probably typical for NPC. I was not at the Rocky--I was going to compete but saw pics from last year and realized that my drug free lifestyle doesn't provide the muscle to compete in those shows.

I'll follow along. Hopefully we'll meet up.

Funny how you bring up your wife, I told mine today was the day to start the pre-contest and she says oh brother here we go. I have been trying to explain I might not be myself for a while, but I think by starting the diet 30 weeks out I will be able to drop the 14% while maintaing the most muscle possible.

Thanks for the heads up about the show at least you will be able to give me a real opinion where you think I will stack up against the competition here in Colorado. I will try to post pictures at about every month until I get to about 10 weeks out then I will try to post them more often.

Tuff

[TigerStealth]

Hey Tuffman,

I will definitely follow this thread, as our contest preps will overlap (i start contest prep march 1st and my show is august 23).

I saw you were wondering about how much you would weigh at your contest. I found this website helpful to get a rough estimate:

http://www.exrx.net/Calculators/WeightBodyComp.html

It is not exact of course, but it will give you an idea of how much weight you need to loose.

Good luck, this should be a great journey.

Hard work...dedication.

[tuffmanG]

Hey Tuffman,

I will definitely follow this thread, as our contest preps will overlap (i start contest prep march 1st and my show is august 23).

I saw you were wondering about how much you would weigh at your contest. I found this website helpful to get a rough estimate:

http://www.exrx.net/Calculators/WeightBodyComp.html

It is not exact of course, but it will give you an idea of how much weight you need to loose.

Good luck, this should be a great journey.

Hard work...dedication.


TIGER,
Long time no talk brother, glad to see you made it to the thread thank you for the link. I also used Layne's article that showed me I will need to diet from 22 to 31 weeks to hit my goal. The way I figured was start today and go until show I should get ripped and hopefully hold on to the muscle by dieting over the long haul. Between Joe, Layne, Jason, and Wendall I have seen that they all sugesst dieting longer is the best way.

Make sure you start a thread when you start the pre-contest diet. Joe was a hundread percent right that after getting some following, it will really help me stay motivated.

Tuff

[tuffmanG]

Hey all,

Well the first day is down only have my protein shake left to take in a half hour. Then its time to go to sleep and grow. I have a lot more energy then I thought I would have today, did a session of HIT this morning and then went to Costco to fill up the two fridges with chicken, turkey,salmon, and salad.

Have all ready prepared all food for tomorrow, and I am amp to hit my work out in the morning. I want to thank you all for your input and help from now and into the following weeks. I really look forward to this journey and I know I WILL ACHIEVE MY GOAL.


Peace,
Tuff

[fltallpaul]

Glad to see you are posting your progress. I will be doing the same thing once I choose a show to do. I can't wait to see your transformation over the next few months. No matter what stick with your plan and you will do great.....Congrats on your decision...you are in for a real treat in the coming months....

Paul.

[tuffmanG]

Glad to see you are posting your progress. I will be doing the same thing once I choose a show to do. I can't wait to see your transformation over the next few months. No matter what stick with your plan and you will do great.....Congrats on your decision...you are in for a real treat in the coming months....

Paul.

Hey Paul,

Thanks for the words man I am sure I will feel things that I have never felt before doing this journey. Both mentally and pyhsically. I look forward to this challange and taking it down like a champ. Let us know what show you decide to do and when you start a thread so I can follow along as well.

Tuff

[Nicole]

Good luck Tuffman. CO has some tough competition but the shows are always fun!

Nicole

[liftjunkie06]

Good luck Tuffman. CO has some tough competition but the shows are always fun!

Nicole

I can attest to this. Bring all you have to every workout! Maybe I'll do that show--not sure yet. depends on how i develop. Hopefully I'll see you there.

I will say that Jeff Taylor, the Colorado NPc chairman, is a great organizer and has smooth shows, from what I've seen. they are entertaining.

[Cape1]

Hey Tuffman,

I do all my cooking for the week on Sunday, package everything in indidual sandwich bags and freeze them. Then, each day I ration out exactly what I need. good to see you eating Turkey and Salmon too. I need to do this> all I have right now is chicken and it's boring the hell out of me.

[tuffmanG]

Good luck Tuffman. CO has some tough competition but the shows are always fun!

Nicole

Thanks Nicole,

How many CO shows have you done? I look forwarded to best competition I can face that way I will really know where I stack up. Ultimate goal would be to turn pro one day so I have to beat the best to get there.

Tuff

[tuffmanG]

I can attest to this. Bring all you have to every workout! Maybe I'll do that show--not sure yet. depends on how i develop. Hopefully I'll see you there.

I will say that Jeff Taylor, the Colorado NPc chairman, is a great organizer and has smooth shows, from what I've seen. they are entertaining.

I have been following Jeff's site for the upcoming events my first plan was to do the Shawn Ray but I guess that isn't going to happen this year, so I choose the Colorado National, and depending where I place and how I feel I may try the Rocky Mountain in December. We will see that is a long way out right now.

You should do the Colorado then I will at least no what I have to look like to have half a chance.

Tuff

[tuffmanG]

Hey Tuffman,

I do all my cooking for the week on Sunday, package everything in indidual sandwich bags and freeze them. Then, each day I ration out exactly what I need. good to see you eating Turkey and Salmon too. I need to do this> all I have right now is chicken and it's boring the hell out of me.

LOL thats funny Cape, I thought the same thing when I was losing weight , I started to use salmon and talapia it is great and it seems I am always a little more cut the next day. My body seems to absorb it well. I try to cook 2 to 3 days worth of meals every other day or so. I also started cutting up all my lettuce so all I have to do is measure it and stick it in a bowl.

Just think all this crap we are doing will so be worth it in the end keep up the work Cape in a month you will be able to see a real difference especially if you are hitting the cardio. I hit low impact today for 45 minutes when I got home, and now I am wiped out, I am sure to sleep good tonight.

Tuff

[Cape1]

The eating is by far the hardest part. I swear I spend nearly as much time shopping for and preparing food than I do in the gym.

[tuffmanG]

The eating is by far the hardest part. I swear I spend nearly as much time shopping for and preparing food than I do in the gym.

Cape,
No doubt this is the hardest part for me too, with having a vey busy life it is crucial I make all my meals before hand. I went and bought a better scale today so that it will help me measure my meat better. After the first week of the diet I have found that I am really really hungry like when I was dieting to cut all my weight. The hollidays are not going to be easy either with everyone around eating crappy, I just have to keep my watter jug right next to me so I stay full.

[Cape1]

Man, the holiday's are tough. I'm trying to re-condition 39 years of thinking about food. It's just a free for all this time of year. Beer, wine, foods and deserts! Keep the faith though. I cheated a bit this past weekend but I didn't really even enjoy it because I knew it was an undeserved cheat. Just do the best you can to get through the next two weeks. You'll slip some but just try to keep from going nuts!

[jauce]

Well the first day is down only have my protein shake left to take in a half hour. Then its time to go to sleep and grow. I have a lot more energy then I thought I would have today

You hear everyone who's done contest prep say, it's so hard... no energy... food is so bland. So naturally when you do your first contest prep you almost trick your body into thinking it has no energy and that you need to be cranky all the time. Try to forget all that. Everybody is different and you might plow through the contest prep diet full of energy.

Nice job on starting early... and good luck... I'll be following!

[BigBritJames]

Good luck tuffman!! Il be following your thread and probably annoying you with stupid questions along the way in prep of my 'transformation' in the new year.

Have you competed before? If so any pics?

Good Luck

[liftjunkie06]

You hear everyone who's done contest prep say, it's so hard... no energy... food is so bland. So naturally when you do your first contest prep you almost trick your body into thinking it has no energy and that you need to be cranky all the time. Try to forget all that. Everybody is different and you might plow through the contest prep diet full of energy.

Nice job on starting early... and good luck... I'll be following!

Yeah, I did fine until I went "no carb" on the cut diet. My body got pissed and I felt like crap and I lost some muscle. Just listen to your body, as cheesy as it sounds. good luck.

Oh, by the way, I won't be doing this show. I'm doing the ones listed in my sig. A guy I met at the Axis this past november is doing the state. He's on here and his screen name is "oakexpress." He just got his pro card and he should look pretty sharp come July. he's a great guy too--really nice and humble. Should be a middleweight, but might be a light heavy.

Good luck Tuff! I'll be starting a thread here pretty soon myself.

[gcblystone]

Ahhhh Finally i see someone else who is doing this show. It helps to motivate when you know more people going into a show. I'll be there too. I really need to start my diet and cardio before new years. I'll be keeping up. Best Luck!

[liftjunkie06]

Ahhhh Finally i see someone else who is doing this show. It helps to motivate when you know more people going into a show. I'll be there too. I really need to start my diet and cardio before new years. I'll be keeping up. Best Luck!

I'll probably be there, watching. I'm already doing two untested shows earlier this year and will probably be feeling a little small come July. i'll be "bulking" for the axis natural open in november so I can get my pro card.

Good luck to you as well.

[tuffmanG]

Man, the holiday's are tough. I'm trying to re-condition 39 years of thinking about food. It's just a free for all this time of year. Beer, wine, foods and deserts! Keep the faith though. I cheated a bit this past weekend but I didn't really even enjoy it because I knew it was an undeserved cheat. Just do the best you can to get through the next two weeks. You'll slip some but just try to keep from going nuts!

Cape I see we have inspired a lot of folks that have the same dieting issues. Man this has really turned out to be a great thread for myself just knowing how hard it is for everyone.


You hear everyone who's done contest prep say, it's so hard... no energy... food is so bland. So naturally when you do your first contest prep you almost trick your body into thinking it has no energy and that you need to be cranky all the time. Try to forget all that. Everybody is different and you might plow through the contest prep diet full of energy.

Nice job on starting early... and good luck... I'll be following!

Thanks Jauce,

Theworst food yet is the damn oat meal it is just so nasty I tried some splenda on it as Joe suggested, but nothing taste as goos as a tsp of honey and a handful of craisns.

Thanks for the words man.



Good luck tuffman!! Il be following your thread and probably annoying you with stupid questions along the way in prep of my 'transformation' in the new year.

Have you competed before? If so any pics?

Good Luck

I have not ever competed but I have read a ton and after I lost 70 lbs I had a head start for the BB show. I know I can do it after losing all that weight in 8 months this is just one more thing I can chalk up..

Any question you ask I am sure will be granted and there are some really great folks here that I am sure will help answer them.


Yeah, I did fine until I went "no carb" on the cut diet. My body got pissed and I felt like crap and I lost some muscle. Just listen to your body, as cheesy as it sounds. good luck.

Oh, by the way, I won't be doing this show. I'm doing the ones listed in my sig. A guy I met at the Axis this past november is doing the state. He's on here and his screen name is "oakexpress." He just got his pro card and he should look pretty sharp come July. he's a great guy too--really nice and humble. Should be a middleweight, but might be a light heavy.

Good luck Tuff! I'll be starting a thread here pretty soon myself.

Lift bummer you won't be doing the show, do you think you may drive up to see it? I will check out the profile of oakexpress, I have a question for you though if he all ready has his pro card do I still compete against him if I am in the same weight class? Let me know whenyou start your thread so I can follow.


Ahhhh Finally i see someone else who is doing this show. It helps to motivate when you know more people going into a show. I'll be there too. I really need to start my diet and cardio before new years. I'll be keeping up. Best Luck!


Stone great to have a fellow competitor on this thread it will reall help me to hit that cardio when I don't want to. Today I did a 4 mile run about killed me, but I want to make sure I don't get owned on my first show. With the goals I have set for myself I have to do whatever it takes to acheive them. welcome to the thread I look for to your post.

[tuffmanG]

I'll probably be there, watching. I'm already doing two untested shows earlier this year and will probably be feeling a little small come July. i'll be "bulking" for the axis natural open in november so I can get my pro card.

Good luck to you as well.

Lift,

I will try to make it to one of your shows, I want to at least see one before I compete so I know what to expect. Good luck in your two shows can't wait to see how you come in.

Tuff

[tuffmanG]

Well I am getting ready to eat my last shake for the night, this second week as funny as it seems I feel like I have more strength just less energy. Today I did a 4 mile run this morning, and this evening I did my power house leg work out:

4 sets of deep squats
4 sets stiff leg dead lifts
4 sets of leg extensions
4 set of hammy curls
4 sets of walking lunges
4 set of donkey raises
4 sets of calf extensions
4 sets of leg presses

after all of this I can barely walk up my stairs to get in the shower, man I will feel it in the morning.

Tuff

[joe447]

I will be following you along this man. Good luck. You sound like you are giving it 100%. I am 22 weeks out of my first comp. and dieting down now too. Hows the posing coming along?

[tuffmanG]

I will be following you along this man. Good luck. You sound like you are giving it 100%. I am 22 weeks out of my first comp. and dieting down now too. Hows the posing coming along?

Hi Joe,

good luck with your show in 22 weeks glad to see another BB going through this holiday season eating plain food. Posing is coming ok the pose I have the most trouble with is the side tri pose, I am not very limber so this pose seems really strain my shoulder. plus I am still alittle wide so wrapping my holding hand around my back seems to still be a bit of a challange I will surly have to work on this pose. I do think I found my song all ready but I am sure my trainer will have something to say about that when I get down to week 16.

Tuff

[cmamath13]

Tuff,

I looked at your photos from March until now and I must say WOW! You have already made a tremendous improvement. You are inspirational to me. Keep it up. I will be check your thread to help keep my fire going!

Chris

[tuffmanG]

Tuff,

I looked at your photos from March until now and I must say WOW! You have already made a tremendous improvement. You are inspirational to me. Keep it up. I will be check your thread to help keep my fire going!

Chris

Chris,

Thank you for the kind words, damn me motivate someone that looks the way you do makes me realize motivation really comes in all shapes and sizes. You look awesome bro I hope I can get that dialed in by July. Your two day out picture you look good, but I can't believe the difference in the one pic of you right before the show looks awesome and it was only a couple days difference, you will have to give me some help on how to realy flush out that last bit of water.


Tuff

[liftjunkie06]

Lift bummer you won't be doing the show, do you think you may drive up to see it? I will check out the profile of oakexpress, I have a question for you though if he all ready has his pro card do I still compete against him if I am in the same weight class? Let me know whenyou start your thread so I can follow.

.


Tuff the last thing you need to do is worry about that stuff. Anyway, this guy is a lifelong natural bb'er, and at a big show like the state or the rocky there will be some guys that will literally make most of us look teeny. Many of them are not pro qualified, but should be. You just have to use it as motivation, and know you're going to come in with some sick conditioniing. Plus, the judges are (usually) looking for overall presentation of muscularity, etc. You're going to do great!

Here in CO, at the national qualifier NPC shows (both tested and untested), if you place first or second in your weight class you get a pro card. Lots of people never win an overall, but are qualified at the national level. A lot of people never go on to compete in the Team universe. It's up to them what they continue to do.

I've lost to nationally qualified guys. Just know you'll come back and get a card yourself. Keep it up!

[liftjunkie06]

Lift,

I will try to make it to one of your shows, I want to at least see one before I compete so I know what to expect. Good luck in your two shows can't wait to see how you come in.

Tuff

A good one will be the Northern. it is either march 29 or april 5th. I went to that show to watch before I ever competed. It is a little smaller, but untested, so you'll get some monsters in there. I'm using it as a warm up for the may show and the april 19th Steel City. but honestly, i'm going to try and come in and at least win my class.

Thanks.

[Jrich54338]

Tuff,
I told you this thread would be worth while and help you out on this journey, its a long road but one that ou wont forget for the rest of your life. Just give it your all, keep posing, dont stray on the diet and in the end you will be happy knowing you gave something 100%

Im proud of you thus far just keep it up like I know you will

[tuffmanG]

Tuff the last thing you need to do is worry about that stuff. Anyway, this guy is a lifelong natural bb'er, and at a big show like the state or the rocky there will be some guys that will literally make most of us look teeny. Many of them are not pro qualified, but should be. You just have to use it as motivation, and know you're going to come in with some sick conditioniing. Plus, the judges are (usually) looking for overall presentation of muscularity, etc. You're going to do great!

Here in CO, at the national qualifier NPC shows (both tested and untested), if you place first or second in your weight class you get a pro card. Lots of people never win an overall, but are qualified at the national level. A lot of people never go on to compete in the Team universe. It's up to them what they continue to do.

I've lost to nationally qualified guys. Just know you'll come back and get a card yourself. Keep it up!

Thanks Lift,

You are right I don't need to worry about who I compete agaist as much as I need to worry about am I really getting that last 50grams of protein in at the right time. Thank you for all the insight on the Colorado shows. My pro card is a dream and and my long term goal and I know one day I will get there.

Today was another day of nasty Oatmeal and I think I am going to start marking down the days until the show, that way the closer I get the more motivation I have.

Thanks again,
Tuff



Tuff,
I told you this thread would be worth while and help you out on this journey, its a long road but one that ou wont forget for the rest of your life. Just give it your all, keep posing, dont stray on the diet and in the end you will be happy knowing you gave something 100%

Im proud of you thus far just keep it up like I know you will

Thanks Joe,

You were right on the money bro, this thread has all ready done me a wonder as far as motivation insight and I am sure when I need the little detail things it will really help out then. who knew the BB community could be so friendly LOL.

Oh and just so you know I look at your before and after pictures from your first thread I followed and that really helps keep me on track for what I can achieve if I just bust my ass everyday .

Tuff

[tuffmanG]

Well all I have accomplished another day of nasty food and tuff workout I did take some pictures tonight so I had some current. These are one week and 2 days on the diet .Not to much change although I see I have some back muscles starting to show and I never have seen those before. I got all geeked out when I saw this picture makes me think all those damn deadlifts are actually making me grow. Tonight I am going to cook up some lean turkey meat for my lunch and afternoon meal for tomorrow the chicken is starting to take its turn on me same old taste you know.

Turkey though is 160 cal for 4 oz but I will get 21 g of protein from each patty which should be cool if I use 8 oz and a 4 oz sweet potatoe for my after noon meal.

Let me know what you think try not to beat me up to bad I know I have a long way to go to get like Joe, Lift and some of you other massive BB.

Tuff.

[Agostage]

Looking good man, you'll be jacked once you're nice and shredded, just stay on track like you have been. Great size on the upper half.

[tuffmanG]

Looking good man, you'll be jacked once you're nice and shredded, just stay on track like you have been. Great size on the upper half.

Thank you D.A. man I can't wait to get shredded like you man, I know it has only been a week but it sure does seem like I am dreaming that I will ever get all this body fat off of me. Thanks for keeping me motivated.

Tuff

[billfinkbiner]

Definate improvement from your avatar. Just continue what you are doing and stay focused. You're going to turn into a FREAK!!!

[tuffmanG]

Definate improvement from your avatar. Just continue what you are doing and stay focused. You're going to turn into a FREAK!!!

Bill I can't wait till I turn into that FREAK lol. That will really be a great day !!!
thanks for taken a look at the pics.

Tuff

[tuffmanG]

Can someone suggest a good multivitamin I have taken GNC mega man in the past and I have been taken the animal pak for the last 4 months I am now out and I am tired of all the damn pills from the animal pak so now I need something new to try or use. Please let me know what has worked for you.

Thanks,
Tuff

[Jrich54338]

Tuff,
You are on the ride track and on your way. I cant stress enough to keep posing whenever you get a chance, bathroom, bedroom, breaks at work. It did wonders for me and will do wonders for you. When all this is said and done your gonna look f'n awesome, that last pic of your back double bi, well your finally starting to look like a BB. Unreal and bring that Freak that all of us know is under there out. I cant wait.

[liftjunkie06]

Looking good tuff--keep at it, and there's no stopping you!

[Cape1]

Tuff - Looking good bro. It's coming together! That last back shot looks fantastic - thick! Keep up the good work and keep putting down that bland, nasty food. AND, know you're not alone....you have a bro up here on Cape Cod, in the same boat, eating all the same **** while all the mutants around me are stuffing their fat asses with subs, pizza and beer and mocking me! Keep it up!

[tuffmanG]

Tuff,
You are on the ride track and on your way. I cant stress enough to keep posing whenever you get a chance, bathroom, bedroom, breaks at work. It did wonders for me and will do wonders for you. When all this is said and done your gonna look f'n awesome, that last pic of your back double bi, well your finally starting to look like a BB. Unreal and bring that Freak that all of us know is under there out. I cant wait.

Thanks Joe,
Question for you how many days did you do cardio during your pre-contest? what was your trainging split for HIT and low impact training. I want to make sure I am doing it right. Right now I am hitting HIT 4 days a week and doing low impact (keeping heart rate between 135 to 145) 2 days a week. Let me know I want to make sure I get the most out of my cardio sessions. HIT days are 20 minutes with sprinting intervals on the elliptical. Low impact is no less than 30 minutes either stair climber, elliptical, or tread mill.

Thanks man,
Tuff


Looking good tuff--keep at it, and there's no stopping you!

Thanks Lift, any advice on the multi vitamin?

Tuff


Tuff - Looking good bro. It's coming together! That last back shot looks fantastic - thick! Keep up the good work and keep putting down that bland, nasty food. AND, know you're not alone....you have a bro up here on Cape Cod, in the same boat, eating all the same **** while all the mutants around me are stuffing their fat asses with subs, pizza and beer and mocking me! Keep it up!

Cape,

LOL that post cracked me up man, you took the words right out of my mouth, all these folks are so interested in my training and want me to help them out, the first thing I have told everyone of them is put down the pizza and get your ass in the gym. Stop taking diet pills and eat everything in sight, just watching the total gym commercials is not going to make you look like old man Chuck Norris. HAHAHA

thanks for the comments bro at least I know the food taste just as ****ty on the East Cost as it does here in the Rockies. Oh and what mulit-vitamin are you taking?

Tuff

[liftjunkie06]

Tuff,

On the multi, I usually use a basic one for active adults. i then supplement it with b-vitamins, vit c, and calcium. A good trick to see if they are being absorbed is to place them in vinegar and see if they dissolve.

Also, on the HIIT, it seems like 4 a week is a 1-2 too many. that's pretty tough on the old CNS, and with the lifting and the dieting it could end up bad in the long run. I'm not an expert, though. when I was doing too much, my body shut down on me. Plus, HIIT is great, but always focus on hitting those lifts as hard as possible. You burn similar calories (maybe more) during vigorous weight training and recovery. hope you don't mind me chiming in--take it with a grain of salt :D

[tuffmanG]

Tuff,

On the multi, I usually use a basic one for active adults. i then supplement it with b-vitamins, vit c, and calcium. A good trick to see if they are being absorbed is to place them in vinegar and see if they dissolve.

Also, on the HIIT, it seems like 4 a week is a 1-2 too many. that's pretty tough on the old CNS, and with the lifting and the dieting it could end up bad in the long run. I'm not an expert, though. when I was doing too much, my body shut down on me. Plus, HIIT is great, but always focus on hitting those lifts as hard as possible. You burn similar calories (maybe more) during vigorous weight training and recovery. hope you don't mind me chiming in--take it with a grain of salt :D

Lift any advice is helpful that is why I started this thread to be able to talk to the folks who have competed and all ready done the testing for me. I know we are all different but it is great to get a different opinion. I agree with you about the lifting, my motto go heavy or go home, right now ever set is 6 to 8 but always last rep is at failure. This has worked wonders for my strength. Thanks for the advice on the multi. Workouts are always about 45 minutes to 1 hour but I never take breaks all my exercises are stacked together with 30 to 45 second breaks in between. Always trying to keep my heart rate up. Got to get rid of this fat.


Tuff

[tuffmanG]

Well I finally got the multi vitamin for the next couple months anyway I just ended up buying the Mega Men sport so I will go through this and see from there.

I got up this morning and weighed in at 212 when I started this thread I was up to 218. I did a chest work out and then ran for 20 minutes on the tread mill.

Work out routine:
flat bench dumbell 4 X 8
started at 110 and went to 120's

Incline dumbell press 4 X 8
started at 80's went to 105's

Cable flys both from top down then from bottom up
4 x 8 of both sets

Pec deck 4 sets to failure
100 push ups and 100 sit ups to finish the work out routine then I jumped on the tread mill.

Powered down a can of chicken from kirklands and 4 oz sweet potato at 3 and then two chicken breast with some lettuce adn a couple slices of tomoato for dinner need to finish up my last half gallon of water for today and I should be all set for my last protein shake.

It seems like I have been losing about 1lb a day this week I weigh in every morning at the same time so I have as little water in me as possible everything seem s to be on the right track. I am really ready to see my abs all ready I know it takes time but I bust my ass everyday with abs and while they are getting better there is still just to much fat. Patience Patience I know but after you bust your ass so hard it is really difficult to stay up when you look in the mirror and see all your faults.

Anyway thanks to all of you who have been supportive here I really appreciate it. It has all ready gotten me through a couple hard days of the diet.

One question to post tonight can I eat any fruit on this pre-contest diet, I have not been eating any, but I think if I could that might satisfy the sugar craving I have. Let me know.

Tuff

[billfinkbiner]

I don't know how it is on Layne's diet, but I ate 2 different 6.5oz servings of ruby red grapefruit every day during my preps.

[tuffmanG]

I don't know how it is on Layne's diet, but I ate 2 different 6.5oz servings of ruby red grapefruit every day during my preps.

Cool thanks for the hint, I assume that it would be all reight to have some fruit in the morning, but I just don't want to take a chance with it if it slows down my weight/fat loss. I have heard that grape fruit though is good for losing weight.

Tuff

[tuffmanG]

Hi All,

Well a couple questions for some of you hard core people out there. First off during my pre-contest dieting is it better to do 2 sessions of workouts in the same day. What I mean by this is should a do two different muscle groups a day one on the morning and one in the evening? Right now I am doing a moring weight session and then in the evening I hit my cardio. However today I hit legs in the morning, and this afternoon I hit arms followed by 20 minutes of low impact cardio on a tread mill.

The reason I ask for pre-contest is because while the diet is going well the energy has really dropped, also I don't know if that gives me enough time to recoup. I am worried about over training. I, but I just can't keep my ass out of the gym I always wonder to myself is my competion taking time off!!! I have been training hard, not taking even one day off of weights, and only taking one day off of cardio.

Please let have some thoughts on how to attack this I want the best results I can get on this pre-contest diet.

Thanks,
Tuff

[billfinkbiner]

You need to let your body rest. It's fine to train and then do cardio later in the day, but IMO you should definately take at least 1-2 days off from weights a week.

[tuffmanG]

You need to let your body rest. It's fine to train and then do cardio later in the day, but IMO you should definately take at least 1-2 days off from weights a week.

Thanks for the comment Bill, I use to take off two days, but I just figured if I keep at it I may lose more fat that way. The way I train is pretty much only 30 second breaks in between sets try to keep my heart rate up the whole time.

I have another question for you, today I almost bought some Xtend but I did not can you give me some better info on it like what I could expect from taking it, and if you think I should use it while doing pre-contest dieting. Anything else from Scivation I should look at taking. I know you and Layne use their products so I am interested in what you have to say about it. I am trying to be very causes with adding new things while I am doing the diet for the first time.

Thanks for the info Bill I appreciate it.
Tuff

[super_stevecc]

Hey tuffmanG, it's great that you have your precontest log here.

Similar to you, I lost a lot of bodyfat and entered my first ever bodybuilding show last November 30, 2007. Speaking from personal experience, the journey is going to be a challenge, but in the end it is all worth it.

You will be consumed with a lot of factors - training, nutrition, rest, balancing your time/schedule, overthinking/overanalyzing things, but at the end of the day, be sure to enjoy everything!

You're doing great so far, and I'll be sure to follow this insightful thread!

If I can help contribute something, yes, incorporating Scivation Xtend is an effective way to help you recover/preserve muscle during contest prep. During my prep (and now that I'm transitioning into offseason), Xtend has been a staple and I take a scoop in between my meals.

Good luck, and just work hard!

Steve

[tuffmanG]

Hey tuffmanG, it's great that you have your precontest log here.

Similar to you, I lost a lot of bodyfat and entered my first ever bodybuilding show last November 30, 2007. Speaking from personal experience, the journey is going to be a challenge, but in the end it is all worth it.

You will be consumed with a lot of factors - training, nutrition, rest, balancing your time/schedule, overthinking/overanalyzing things, but at the end of the day, be sure to enjoy everything!

You're doing great so far, and I'll be sure to follow this insightful thread!

If I can help contribute something, yes, incorporating Scivation Xtend is an effective way to help you recover/preserve muscle during contest prep. During my prep (and now that I'm transitioning into offseason), Xtend has been a staple and I take a scoop in between my meals.

Good luck, and just work hard!

Steve

Thanks for the info Steve I guess I will have to pick up some of that Xtend do you prefer a certain flavor. Iwas thinking of trying the watermelon. Also have you ever taken wrath, I was looking at that supp too.

All the questioning I ave been doing I think is normal and after your post I am sure of it. I guess it it that I want to hit my goals so bad that I question everything I do. I just need to learn to trust the mirror and fellow BB who are honest and helpful like yourself.

How did you do in your first BB show, and what was the best part and what was the worst. I am thinking the posing in trunks might be tough as I will probably have a ton of people their to root me on I am not usually shy but their is something about being in front of co workers and good friends in a what I like to call the "Banana Hamick" lol. I plan to practice a ton and try to get use to it by doing a lot of posing prior to the show.

Tuff

[billfinkbiner]

Xtend will help you retain your muscle by keeping your body from getting catabolic during training and cardio. The glutamine will help keep your immune system high especially once you get to the lower body fat levels.

It will also help with any cravings for sweets. My favorite flavors are apple and orange. As far as other products, Vasocharge will give you an excellent energy and focus kick to overcome lower energy levels due to dieting. Perfect for preworkout and cardio.

Honestly I could go on and on about their products Dialene4 is a great thermogenic. Sesamin works well in combination with fish oil to help yout body burn fat.

If your funds are limited, go with Xtend as a top priority.

BB.com has an Xtend/Vasocharge combo and a Dialene4/Sesamin combo deals.

Whenever I post like this I always mention that I used all of these products before becoming sponsored by Scivation.

[super_stevecc]

Thanks for the info Steve I guess I will have to pick up some of that Xtend do you prefer a certain flavor. Iwas thinking of trying the watermelon. Also have you ever taken wrath, I was looking at that supp too.

All the questioning I ave been doing I think is normal and after your post I am sure of it. I guess it it that I want to hit my goals so bad that I question everything I do. I just need to learn to trust the mirror and fellow BB who are honest and helpful like yourself.

How did you do in your first BB show, and what was the best part and what was the worst. I am thinking the posing in trunks might be tough as I will probably have a ton of people their to root me on I am not usually shy but their is something about being in front of co workers and good friends in a what I like to call the "Banana Hamick" lol. I plan to practice a ton and try to get use to it by doing a lot of posing prior to the show.

Tuff

Tuff,

As to the flavor of Xtend, I have tried everything but the Apple (and the new Orange). I really love the new grape flavor (Trust me, it tastes like candy) and the lemonade flavor. As to the watermelon, it also tastes good, but I prefer the new grape and the lemonade flavors.

I have not taken Controlled Labs Purple Wraath, and I think for now, it is best to stick with the Xtend. At one point in my contest prep, I was overanalyzing a lot of supplements, comparing and calculating each one's BCAA to EAA contents using Microsoft Excel, etc. (lol). However, I realized that it's best to stick with the basics, and in this case, Xtend is really an all-around effective supplement to aid you in your contest preparation.

Yes, don't worry about the questioning/doubts/overanalysis, it's all normal. But do realize that in the end, it is best to "divert" some of this energy into your workouts, dieting, rest. Another personal experience I had is that I learned how to appreciate all the "diet food" I had "hated" prior to contest prep. I guess it's because my macro intake is measured that I began to see that "hey, they taste damn good after all!" :)

I didn't win the competition that I joined, but honestly, I can fully say I was among the most conditioned guys there. The best part of the contest was the fact that I did a personal transformation (205 lbs. down to 157 lbs. on the day of the contest), and I am 100% natural. The worst part I guess is not meeting my expectation.

Hey Tuff, don't worry about the trunks. I used to waste a lot of time/energy worrying over that issue. During the course of your prep, especially once you start posing in your trunks, you'll get used to it! Hey, think about this, not everyone has the guts and the heart to diet that he/she can pose wearing trunks on stage! Trust me, don't worry about it!

Just keep grinding it out. Make sure you don't leave any areas "uncovered" - training, cardio, nutrition, supplementation, rest. Practice your mandatories, start planning your routine. Just plan ahead. There should be no problem. I am very grateful that I worked (and still work) with Layne Norton.

Sure Tuff, just ask questions any time. Sorry for the long post! Good luck! We'll be behind you!

[tuffmanG]

Xtend will help you retain your muscle by keeping your body from getting catabolic during training and cardio. The glutamine will help keep your immune system high especially once you get to the lower body fat levels.

It will also help with any cravings for sweets. My favorite flavors are apple and orange. As far as other products, Vasocharge will give you an excellent energy and focus kick to overcome lower energy levels due to dieting. Perfect for preworkout and cardio.

Honestly I could go on and on about their products Dialene4 is a great thermogenic. Sesamin works well in combination with fish oil to help yout body burn fat.

If your funds are limited, go with Xtend as a top priority.

BB.com has an Xtend/Vasocharge combo and a Dialene4/Sesamin combo deals.

Whenever I post like this I always mention that I used all of these products before becoming sponsored by Scivation.

Great stuff Bill I will go out and get some this week, I see on BB.com that they offer the variety pack so I will probably pik that up and then I can figure out the flavor I like the best. Thanks for the info.

Tuff


Tuff,

As to the flavor of Xtend, I have tried everything but the Apple (and the new Orange). I really love the new grape flavor (Trust me, it tastes like candy) and the lemonade flavor. As to the watermelon, it also tastes good, but I prefer the new grape and the lemonade flavors.

I have not taken Controlled Labs Purple Wraath, and I think for now, it is best to stick with the Xtend. At one point in my contest prep, I was overanalyzing a lot of supplements, comparing and calculating each one's BCAA to EAA contents using Microsoft Excel, etc. (lol). However, I realized that it's best to stick with the basics, and in this case, Xtend is really an all-around effective supplement to aid you in your contest preparation.

Yes, don't worry about the questioning/doubts/overanalysis, it's all normal. But do realize that in the end, it is best to "divert" some of this energy into your workouts, dieting, rest. Another personal experience I had is that I learned how to appreciate all the "diet food" I had "hated" prior to contest prep. I guess it's because my macro intake is measured that I began to see that "hey, they taste damn good after all!" :)

I didn't win the competition that I joined, but honestly, I can fully say I was among the most conditioned guys there. The best part of the contest was the fact that I did a personal transformation (205 lbs. down to 157 lbs. on the day of the contest), and I am 100% natural. The worst part I guess is not meeting my expectation.

Hey Tuff, don't worry about the trunks. I used to waste a lot of time/energy worrying over that issue. During the course of your prep, especially once you start posing in your trunks, you'll get used to it! Hey, think about this, not everyone has the guts and the heart to diet that he/she can pose wearing trunks on stage! Trust me, don't worry about it!

Just keep grinding it out. Make sure you don't leave any areas "uncovered" - training, cardio, nutrition, supplementation, rest. Practice your mandatories, start planning your routine. Just plan ahead. There should be no problem. I am very grateful that I worked (and still work) with Layne Norton.

Sure Tuff, just ask questions any time. Sorry for the long post! Good luck! We'll be behind you!

Thanks for the time Steve, as I told Bill I will probably pick up the variety pack of the Xtend. I will stay away from the other products for now. I think I am going to have to have someone really show me how to do my poses I want to make sure that I am practicing them the right way.

I have been using Layne's cut diet and used all the calculations from his article to figure out my daily calorie intake and how that breaks down between fats,carbs,and protein I can say that I have gotten a ton of info just reading the things Layne has posted. Not to mention all the things I have learned on here from fellow BB.

I am finally getting used to the splenda in my oatmeal and lets just say it makes so that I can choke it down. lol

Thanks again for you time and info it truly does help and I can't wait to show all of you who have been helping me along the way, what you guys have help make. I think I like the nickname "THE FREAK" now I just will have to live up to that kind of a nick name. lol

Tuff

[super_stevecc]

That's right Tuff. I took a look at your pictures once again and notice that you have a lot of base muscle already. That's a fact! Sticking to the basic supplements that work is the most effective way, though there are moments you want to try this or that supplement, especially considering that you'll get kind of "worried" that you'll lose some of your muscle sometime during the prep.

Don't worry, as long as your diet is excellent and you have the basic supplements in check (e.g. creatine, BCAA (Xtend), multi, fish oil, etc). there should be no problem.

[tuffmanG]

That's right Tuff. I took a look at your pictures once again and notice that you have a lot of base muscle already. That's a fact! Sticking to the basic supplements that work is the most effective way, though there are moments you want to try this or that supplement, especially considering that you'll get kind of "worried" that you'll lose some of your muscle sometime during the prep.

Don't worry, as long as your diet is excellent and you have the basic supplements in check (e.g. creatine, BCAA (Xtend), multi, fish oil, etc). there should be no problem.

I know this may sound funny but I don't take creatine, and have not done so for a very long time, I just never liked the fact that it made me retain some water. I know that some water is good for your muscles, but I think while on the cut diet this would not be the time to start. Let me know your opinion on this and any one else please chime in.

My supps are as followed:
Vitamin C
Multi
Fish Oil
Flax Oil
Sesamin Oil
CLA
Novadex XT
NO2 by MRI
EAS Protein
ECA stack from Lipodrene
Glcosamine with MSM
Human Growth Complex " I don't think this works for crap though" It is a homeopathic supp I got at Vitamine Shop.

I am looking to add the Xtend in the next couple of days, is it best taken pre or post work out?

Thanks for your info,
Tuff

[tuffmanG]

Well didn't do anything today took a day off after talking to Bill I finally let myself relax for a day not on diet just cardio and weights, only problem is now I have a killer urge to go and hit the cardio right now, but I am not going to do it, however I will it tomorrow first thing in the morning.

Tomorrow is Shoulder day and Traps followed by a 20 minute session of HIT.
Here is my break down for tomorrow morning.

4X8 dumbell presses
4x10 Front plate raises
4x8 triple drop set of front raises, side raises, and front bend raises
4X8 up right rows

4x10 plate shrugs
4x10 front shrugs with barbell
4x10 dumbell shrugs

20 minutes HIT on elliptical, followed by 25 diamond push up, and 25 wide push ups. 200 sit up tp finish it out.

Best of luck to all competing in the new year, and to those of you following this thread the new year is bringing in a BIG change HERE I COME BABY !!!


Tuff

[super_stevecc]

Yo Tuff,

Most of your supplement choices are effective and form the "basics", but why the NO2 and the Human Growth Complex? Invest in "tried and tested" supplements.

As to the water retention associated with creatine, I have not experienced it when I was preparing. Like you said, the "water retaining" property of creatine is the reason why it works!

Maybe the experts here can provide their insight on this!

Steve

[tuffmanG]

Yo Tuff,

Most of your supplement choices are effective and form the "basics", but why the NO2 and the Human Growth Complex? Invest in "tried and tested" supplements.

As to the water retention associated with creatine, I have not experienced it when I was preparing. Like you said, the "water retaining" property of creatine is the reason why it works!

Maybe the experts here can provide their insight on this!

Steve

Hey Steve,
I agree with the HGC I won't be using that again, but I would swear by the NO2 I love it. The pumps that I get while on it are awesome I always feel like I am going to xplode, also it really seems to help with my recovery time. Hints why I never really take time off. Thanks for your input and maybe the other guys here will tell me something about creatine that may make me try it out during this next 30 weeks.

Tuff

[Cape1]

Hey Tuff,

Looking good man!! merry x-mass. Hey, like these guys are saying, I owuld stick with the basics on the supps. don't get caught up in supplement hype. I would bet that 90% of the crap in the average GNC is a monumental waste of money.

Personally, I began using Xtend, VasoXplode (little pre-workout kick) and Creatine Mono.. This in combination with post workout antioxidants and a good multi-v is probably all you really need.

One point too: whan you go shopping for creatine, just get the mono! Don't spend $50- for a month supply of some heavily advertised stuff. For $20- you can basically get about a 5 month supply of Monohydrate from MetRx.

[tuffmanG]

Hey Tuff,

Looking good man!! merry x-mass. Hey, like these guys are saying, I owuld stick with the basics on the supps. don't get caught up in supplement hype. I would bet that 90% of the crap in the average GNC is a monumental waste of money.

Personally, I began using Xtend, VasoXplode (little pre-workout kick) and Creatine Mono.. This in combination with post workout antioxidants and a good multi-v is probably all you really need.

One point too: whan you go shopping for creatine, just get the mono! Don't spend $50- for a month supply of some heavily advertised stuff. For $20- you can basically get about a 5 month supply of Monohydrate from MetRx.


Thanks for the input Cape. How is your diet going you sticking to it ok this holiday season? I have been doing good haven't cheated at all, and my work outs seem to be getting better, getting use to the food and energy level. I will be buying the Xtend right after chirstmas.

When are you going to post more pictures to your thread? Keep it up brother and you have a happy holiday season too.

Tuff

[Cape1]

Hey Tuff, Going pretty good but I was way too loose on the diet over the past week and really feeling it. That all ends today. No more bull **** and time to get serious! I'm planning on posting pics after the first 8 weeks so it will be about 4 more weeks. Glad to hear the workouts are clicking along good. I find that when I do hit the diet right, get enough rest etc. that the workouts are great! Keep it up man! Your pics are looking good and each week will be another improvement.

[tuffmanG]

Hey Tuff, Going pretty good but I was way too loose on the diet over the past week and really feeling it. That all ends today. No more bull **** and time to get serious! I'm planning on posting pics after the first 8 weeks so it will be about 4 more weeks. Glad to hear the workouts are clicking along good. I find that when I do hit the diet right, get enough rest etc. that the workouts are great! Keep it up man! Your pics are looking good and each week will be another improvement.

Hey Cape,

Sorry for the late reply been out of it the last couple of days as you know. I am sure you will get on track now that the holiday's are over just watch out for new years eve.

Man I had a great workout today, I did back and damn if I didn't feel really pump today. I finally found the cut diet link and read the whole PDF booklet. Man I have not even scratched the surface with my diet like it is listed there. I will be starting the cut diet in Jan 7th starting the 1800 cal version, from there I will mark my body weight every week. Sense I will be on this diet for 30 weeks I will just follow the diet the same until I hit week 12. Also it appears the I have been doing far to much HIIT and will now change everything up to meet the requirements of the cut diet. I will also change my work outs to mimc this book as well.

The forum for the cut diet is pretty damn inspirational and a suggestive visit if you have not seen it yet.

As a side note ordered my Xtend today and can't wait till it gets here hope it is all its cracked up to be. With all those saying how great it is I am amped to add it to my supps.

To all have a great new years and here is to a great 08 with a huge transformation on the way.

Tuff

[Cape1]

Hey Cape,

Sorry for the late reply been out of it the last couple of days as you know. I am sure you will get on track now that the holiday's are over just watch out for new years eve.

Man I had a great workout today, I did back and damn if I didn't feel really pump today. I finally found the cut diet link and read the whole PDF booklet. Man I have not even scratched the surface with my diet like it is listed there. I will be starting the cut diet in Jan 7th starting the 1800 cal version, from there I will mark my body weight every week. Sense I will be on this diet for 30 weeks I will just follow the diet the same until I hit week 12. Also it appears the I have been doing far to much HIIT and will now change everything up to meet the requirements of the cut diet. I will also change my work outs to mimc this book as well.

The forum for the cut diet is pretty damn inspirational and a suggestive visit if you have not seen it yet.

As a side note ordered my Xtend today and can't wait till it gets here hope it is all its cracked up to be. With all those saying how great it is I am amped to add it to my supps.

To all have a great new years and here is to a great 08 with a huge transformation on the way.

Tuff

Hey Tuff,

Yeah, I'm on track now. New Years does nothing for me so I'm good there. Hey, I did back yesterday too and got the best back workout I think I've had in a very long time!!!! Kept the weights low and focused on squeezing every single rep of every set. For me, I find that this is the only way to get that good blood rush in my back.

I have visited the Scivation site and it's very good. You'll like the Xtend! It's like candy. Most BCAA supps taste like crap but XTend is right on. I'm working carbs in at this point. I just don't like that low carb approach. I'm working in some oatmeal in the AM, Brown Rice, Yams throughout the first part of the day and then drop them in the eve. This worked for me in the past. I'm keeping the focus on alkalinity however.

Glad to hear your continued motivation!!! Keep the faith bro!

[liftjunkie06]

Tuff,

You?re gonna need more calories than that if you?re doing the cut diet. 1800 normal calories is way to low for you. I never even got that low, and I weigh about 30 lbs less than you!. On a low carb, it will indoubtetly lead to muscle loss. I recommend doing the diet exactly as they say, so you probably be in that 2500 or so range. I didn?t like this diet, or the extreme pressing of Xtend (which I personally find overrated), but these guys are really great about answering questions. Go to the Derek charlebrois (sp?) section of the forums and ask them any questions before you start. There?s a thread there for questions on the cut diet. Good luck man.

[tuffmanG]

Hey Tuff,

Yeah, I'm on track now. New Years does nothing for me so I'm good there. Hey, I did back yesterday too and got the best back workout I think I've had in a very long time!!!! Kept the weights low and focused on squeezing every single rep of every set. For me, I find that this is the only way to get that good blood rush in my back.

I have visited the Scivation site and it's very good. You'll like the Xtend! It's like candy. Most BCAA supps taste like crap but XTend is right on. I'm working carbs in at this point. I just don't like that low carb approach. I'm working in some oatmeal in the AM, Brown Rice, Yams throughout the first part of the day and then drop them in the eve. This worked for me in the past. I'm keeping the focus on alkalinity however.

Glad to hear your continued motivation!!! Keep the faith bro!

Awesome Cape, don't you just love how pumped you feel. I know when I get done doing any worouts Iknow feel huge. I also noticed I feel real good on the low carb diet because of my body type I know when I cut carbs low that I drop weight, and the fact that the cut diet is just about what I use to do personally I think it is going to work well for me.

Best of luck to you and keep hitting it hard

Tuff


Tuff,

You?re gonna need more calories than that if you?re doing the cut diet. 1800 normal calories is way to low for you. I never even got that low, and I weigh about 30 lbs less than you!. On a low carb, it will indoubtetly lead to muscle loss. I recommend doing the diet exactly as they say, so you probably be in that 2500 or so range. I didn?t like this diet, or the extreme pressing of Xtend (which I personally find overrated), but these guys are really great about answering questions. Go to the Derek charlebrois (sp?) section of the forums and ask them any questions before you start. There?s a thread there for questions on the cut diet. Good luck man.

Lift,

Thanks for the info I was thinking at first to do the 2500 cal cut diet but I didn't know which to choose, and sense I am starting so far out I would have to agree with your assesment of going with a higher calorie intake. I just assumed by taking in 1800 I will lose the amount of weighed needed to hit 4% BF. Basically using Laynes calculations I need to get to 180 with my current BF of 18%, that broke down to 2130 to 2340 calories a day. I rounded down of course because I am currently at 212 lbs so that is 32 lbs I need to drop.

I have visited the cut diet forum and asked about seasoning and was told as long as it is calorie free I am good to use what ever. Good news for me. thanks for all the info I appreciate your time.

Tuff

[liftjunkie06]

Yeah you need higher calories on those low carbers because your body is using differrent types of fuel. Layne takes into account carbs. Without the presense of insulin you can, and need to, eat more calories. You'll lose weight at that intake, no doubt. You've got time. the toughest part of prep is trying to sort all of the different views out.

Do what you feel comfortable with. Lowered caloric intake will result in fat loss. I just don't want you to lose muscle, so I'm offering my input :)

[tuffmanG]

Yeah you need higher calories on those low carbers because your body is using differrent types of fuel. Layne takes into account carbs. Without the presense of insulin you can, and need to, eat more calories. You'll lose weight at that intake, no doubt. You've got time. the toughest part of prep is trying to sort all of the different views out.

Do what you feel comfortable with. Lowered caloric intake will result in fat loss. I just don't want you to lose muscle, so I'm offering my input :)

Much appreciated and I do agree with your input I re-did the calculations and it referred me to use 2630 on the cut diet so I will round down to 2500 and follow it strictly. Thanks for the catch brother you just saved me 10lbs of muscle. lol The one thing I have all ready noticed on the cut diet which I guess I never knew was I always had some sort of complex carb with every meal mostly 4 oz of sweet potato but on the cut diet that is not the case. I think I will see really good results with this diet, also there is a lot of food to eat I have had my second meal all ready today and feel stuff to hell.

What is your opinion on the PWO protein shake I would swear by this after every work out to take that PWO shake but they say not to. Many BB swear by taking this PWO shake. But I know I need to follow the diet strictly so what do you think about that. That is really my only concern with this diet.

Thanks bro,
Tuff

[Cape1]

Much appreciated and I do agree with your input I re-did the calculations and it referred me to use 2630 on the cut diet so I will round down to 2500 and follow it strictly. Thanks for the catch brother you just saved me 10lbs of muscle. lol The one thing I have all ready noticed on the cut diet which I guess I never knew was I always had some sort of complex carb with every meal mostly 4 oz of sweet potato but on the cut diet that is not the case. I think I will see really good results with this diet, also there is a lot of food to eat I have had my second meal all ready today and feel stuff to hell.

What is your opinion on the PWO protein shake I would swear by this after every work out to take that PWO shake but they say not to. Many BB swear by taking this PWO shake. But I know I need to follow the diet strictly so what do you think about that. That is really my only concern with this diet.

Thanks bro,
Tuff

Tuff, I would start on the high side - 3k cals - and work your way down. You're a big dude and you want to make sure you're getting enough food. On a low carb diet - or any diet for that matter - you are much better off starting a little too high than not high enough (I think they actually advocate this same approach).

Here's my post workout Shake but I'm not following the cut diet. I don't go overboard on sugar as you can see, because you'll get a spike just from the protein powder and oatmeal, esspecially if you're carefull with the diet and are insulin sensative.

1/2 C. Oatmeal - Powderized
1 TBSN Natural PB
ICE and Water
52 Grams IDS Whey Protein
2 Scoops of Xtend

[billfinkbiner]

Much appreciated and I do agree with your input I re-did the calculations and it referred me to use 2630 on the cut diet so I will round down to 2500 and follow it strictly. Thanks for the catch brother you just saved me 10lbs of muscle. lol The one thing I have all ready noticed on the cut diet which I guess I never knew was I always had some sort of complex carb with every meal mostly 4 oz of sweet potato but on the cut diet that is not the case. I think I will see really good results with this diet, also there is a lot of food to eat I have had my second meal all ready today and feel stuff to hell.

What is your opinion on the PWO protein shake I would swear by this after every work out to take that PWO shake but they say not to. Many BB swear by taking this PWO shake. But I know I need to follow the diet strictly so what do you think about that. That is really my only concern with this diet.

Thanks bro,
Tuff

I used The Cut Diet for both of my comps and never had a post workout shake. Just make sure you eat your next meal within 30-45 minutes after training. If you want to you can use WPI for your protein source. Just remember that eating food helps you burn fat more than drinking food.

If you think you're full now, try starting at Cut Diet 3000. I could barely finish my meals.

[tuffmanG]

Tuff, I would start on the high side - 3k cals - and work your way down. You're a big dude and you want to make sure you're getting enough food. On a low carb diet - or any diet for that matter - you are much better off starting a little too high than not high enough (I think they actually advocate this same approach).

Here's my post workout Shake but I'm not following the cut diet. I don't go overboard on sugar as you can see, because you'll get a spike just from the protein powder and oatmeal, esspecially if you're carefull with the diet and are insulin sensative.

1/2 C. Oatmeal - Powderized
1 TBSN Natural PB
ICE and Water
52 Grams IDS Whey Protein
2 Scoops of Xtend

Thanks Cape for the input, I think however I will follow the cut diet exactly as it is put out. That way I know the real results. So if I can't have the PWO shake so be it, I just want to make sure I stay big while I cut up you know.

I am jacked to see the results from this diet and can't wait to see my BF drop I hope it comes off at the .5BF per week. I know it will probably be nothing close to that, but damn that would be cool. Here is to wishfull thinking.

Tuff


I used The Cut Diet for both of my comps and never had a post workout shake. Just make sure you eat your next meal within 30-45 minutes after training. If you want to you can use WPI for your protein source. Just remember that eating food helps you burn fat more than drinking food.

If you think you're full now, try starting at Cut Diet 3000. I could barely finish my meals.

Bill,

Thanks for the input good to hear from someone who actually used this diet for a competition. How much did this diet help you, and did you see better results the first time or second time you used the diet? Also did you follow their workout routine from this program as well? I started the work out routine today the way they advocate it, and my legs were on fire today.

You aint kidding about the food, it is out of this league, I can only imagine a refeed day and how hard it is going to be to take in all that food. At least they tell you to do it in 30 minutes or so.

Thanks for your help Bill,

Tuff

[liftjunkie06]

Hey tuff, I saw your post in my results thread. To answer your question, in most organizations (NPC included) you are allowed to "crossover" into different divisions, ie: novice, DFFL, open. However, it becomes really tough to do a few divisions because you have to try and time your peak, and also you can be up there a long long time if the class is big and/or close. I was up there a long time for each division I did. I'm glad I didn't do novice--I was beat! Anyway, I recommend for your first show just go with how you feel. The open can be real tough and sometimes it's nice to have another option.

[tuffmanG]

Hey tuff, I saw your post in my results thread. To answer your question, in most organizations (NPC included) you are allowed to "crossover" into different divisions, ie: novice, DFFL, open. However, it becomes really tough to do a few divisions because you have to try and time your peak, and also you can be up there a long long time if the class is big and/or close. I was up there a long time for each division I did. I'm glad I didn't do novice--I was beat! Anyway, I recommend for your first show just go with how you feel. The open can be real tough and sometimes it's nice to have another option.

Thanks Lift, what I was thinking is I am for sure doing the Open, and the Novice, but that will be all. I can only imagine how it might feel posing for that long. Also are they the same judges for each class you decide to do? The reason I ask this is if they see you in one would they not judge you the same in another class, you know what I mean.

Thanks,
Tuff

[billfinkbiner]

Tuff, the first time I used it I came in pretty lean at 170 pounds down from 193 in 16 weeks. I barely had conditioning in my quads and hams, but my upper body was shredded.

Second time I went from 188 to 175 in 11 weeks and had great separation in my quads and had good definition in my hams and the start of some glutes. What helped me the second time was better timing of my meals.

For the first show my training was straight out of the book.

Check my thread. I have pics all the way through each prep and from the shows. You will see the weekly progression.

Stay focused. You are going to look insane once you're shredded.

[tuffmanG]

Tuff, the first time I used it I came in pretty lean at 170 pounds down from 193 in 16 weeks. I barely had conditioning in my quads and hams, but my upper body was shredded.

Second time I went from 188 to 175 in 11 weeks and had great separation in my quads and had good definition in my hams and the start of some glutes. What helped me the second time was better timing of my meals.

For the first show my training was straight out of the book.

Check my thread. I have pics all the way through each prep and from the shows. You will see the weekly progression.

Stay focused. You are going to look insane once you're shredded.

Thanks Bill,
I did check out all your profile progress pics last night,I thouhgt you looked awesome by week nine on the diet, abs really started to pop and seperate. When you say timing of meals what do you mean by that, I find it very hard to maintain eating ever 2 hours but that is what I am doing, it is easy right now because I am off of work for one more week, the challenge is going to come in when I have to go back to work. The constent cooking drives me nuts, but I know it will all be worth it.

Joe and you have both said I will look huge once I am shreaded I just hope I don't disapoint. If you lost 23 lbs the first time with 16 weeks I am sure I will be able to hit the 32 lbs weight loss in 30 weeks. how much cardio were you doing the first time? Minutes and type of cardio and how often? Thanks for all your input bro it really helps.

Tuff

[Agostage]

Tuff, I believe I also said you'll look jacked when shredded :D I'm gonna take credit for this too :) What kind of work do you? Is bringing a cooler out of the question?

[tuffmanG]

Tuff, I believe I also said you'll look jacked when shredded :D I'm gonna take credit for this too :) What kind of work do you? Is bringing a cooler out of the question?

LOL sounds good AGO will will let you jump on the train that must mean I have some people that really have faith in me. =) Everything helps, also as funny as it seems I am actually a software engineer I learned early in life the back breaking work was not for me. I would rather break my back in the gym then doing work for someone else HAHA. Thanks for the laugh bro and the motivation.

Tuff

[tuffmanG]

Hi all sorry I have been away for a week I unfortunatly lost my father-in law this week so needless to say the diet pretty much went out the window. I am starting over tomorrow on the cut diet 2500 made all my food for the next couple of days and finally worked out tonight for the first time in week. Other than the emotional drain I felt great in the gym a week off was what my body really needed and I was not going to do it any other way I am sure.

I will try and post pictures every month starting from Feb 1st or so and then I expect you guys to tear into me and let me know where I need to start working harder. I am doing the work out routine that the cut diet calls for so I hope I will see the changes faster sense I have not really changed my routine for the last 9 months.

Anyway thanks for the help in the coming months and all of you who have really helped the last few weeks.

Tuff.

[tuffmanG]

Well it is the start of the cut diet again and today I have a killer headache. But other than that I feel really good, and my pump in the gym today was out of this world. I think the routine that the cut diet has me doing all sets to 15 really is shocking my body. I have been doing 6 to 8 reps for 9 months and the change is really nice. Of course my strength doesn't seem to be as week as I remeber and I am still hitting my first two set of bench press at 225 for 15, but after that I fall off pretty quickly.

Starting taking my Xtend yesterday and I have to say the apple flavor really does taste like Kool-aid can anyone suggest how I should be taking it. Right now I am taking 2 scoops with 16 oz of water during my workout and that is it. anyway thanks for the help.

Tuff

[billfinkbiner]

For your size, 6 scoops. Start sipping on it 15 minutes before you train and drink the rest throughout your workout.

[tuffmanG]

For your size, 6 scoops. Start sipping on it 15 minutes before you train and drink the rest throughout your workout.

Thank you Bill I will do that, the only bummer is my supply will go fast oh well just like anything else I suppose. When should I take it on days I don't work out, is it better to take in the morning, afternoon, or night.

Thanks Tuff

[billfinkbiner]

Thank you Bill I will do that, the only bummer is my supply will go fast oh well just like anything else I suppose. When should I take it on days I don't work out, is it better to take in the morning, afternoon, or night.

Thanks Tuff

You don't have to take it on off days, but BCAA's are always helpful while dieting. 6 scoops a day on training days will last you a while.

If you want to use it on off days, I'd say before bed.

[tuffmanG]

Well another day down and man my leg workout today about made me puke. So I know I did the most I could and pushed myself as far as I could. Here is what I did today for my leg workout, and let me tell you I could barely get up my stairs afterwards.

Deep Squats 4 X 15 185
Stiff Leg Deadlifts 4 X 15 225
Leg Extensions 4 x 15 125
Leg Curls 4 X 15 125
Leg Press 4 X 15 250
Standing Calf Raises 5 X 20 225
Donkey Calf Raises 5 X 20 body weight
LI cardio for 30 minutes heart rate at 145

I always do abs everyday about 250 a day. I have lost 5 lbs sense Sunday so I am amped and can't wait to see the difference in a couple weeks. The new work out routine has me more sore than I have been in some time and am just feeling more moitvated now than ever.

Bill thanks for your input.

Tuff

218.2 lbs week one start
212.6 lbs 1/8/08

[tuffmanG]

Well yet again we are here at night trying to keep the log up to date. I have to say I had my very first refeed day and OH MY GOD !!!! it was like a kid in a candy store, really I am the type of person who loves carbs and don't get me wrong but all these damn veggies on the cut diet are really getting on my nerves. Anyway sorry for the ranting I had a great workout today. I did arms and I have to say I have been getting the best pumps I have gotten for months. The new rep amount is kicking my butt but damn if I don't feel swollen for a good 2 hours afterward.

I did my LI cardio when I got home from work, and I did notice after my sixth meal tonight I felt like I was getting sick if you know what I mean. Got hot flashes "not that kind" :). I really feel my engine burning the fat it is really amazing when you are in tune to your body how just a SMALL THING like the cut diet can have such an impact on your body.

I was down about .4 on the scale so if the week keeps going this way I will be down about 1.5 lbs for this week. We will see though I am a little afraid I will gain some of that weight back because of the refeed.

Anyway tomorrow is back day and I can't wait to feel the pump from that I know I will be worn out. Here here to deadlifts baby.

Tuff

[billfinkbiner]

Remember, your goal isn't to lose weight. It's to lose fat. When I did the Cut Diet, some weeks I'd gain weight, but I was always looking leaner.

Just keep up the good work and don't stress. Stress is th one thing you don't need. Enjoy the challenge and the journey.

[tuffmanG]

Remember, your goal isn't to lose weight. It's to lose fat. When I did the Cut Diet, some weeks I'd gain weight, but I was always looking leaner.

Just keep up the good work and don't stress. Stress is th one thing you don't need. Enjoy the challenge and the journey.

You absolutly right Bill. I have all ready noticed the fact that I look a little leaner. After I got up this morning and weiged myself I am done to 210.2. So I have been losing some every day. I can tell I am getting leaner because my abs seem to be coming out more. It is so motivating to see just a little bit of change.

Thanks for following and replying it really does help me.

Tuff.

[billfinkbiner]

You absolutly right Bill. I have all ready noticed the fact that I look a little leaner. After I got up this morning and weiged myself I am done to 210.2. So I have been losing some every day. I can tell I am getting leaner because my abs seem to be coming out more. It is so motivating to see just a little bit of change.

Thanks for following and replying it really does help me.

Tuff.

Keep it up man you are going to look insane by showtime. Slow and steady. TOTAL FOCUS!!!

[tuffmanG]

Keep it up man you are going to look insane by showtime. Slow and steady. TOTAL FOCUS!!!

Thank you Bill I look to prove you right. I have finally made it through the first week of the cut diet and I feel great. Tomorrow is my second refeed day. I noticed that I got all vainy that day I had carbs it was WAY COOL ;).

I am sure this is the diet for me, also sense I have been taking the Xtend my joints have felt so much better. I mean really really better. Is this something that is noticed by others? I have such tendonitis in my elbows but this week with the new diet, Xtend and the new work out routine I feel like I am starting all over from the very begining. Funny as that sounds it feels great, it feels like I can expect big things in the near future.

Tomorrow is cardio day and I found a billy blanks ab DVD so I think I will try that out and see how that feels. Need to blow up these abs and make sure they are shreaded for the show.

Thanks to all who have been following and giving me input, pictures coming in two weeks.

Tuff

[tuffmanG]

Well all I think things are going the right direction. Today I went to the Better Bodies gym and meet a couple National Level BB's "Ryan Fasano" Have to say he is a great guy. Got some good advice and they helped me with posing all ready.

I also somehow picked up a sponsor for my first show. I thought that was awesome. I will be getting sponsored by Nutrition Company. It is a supp company located in Colorado.

Just wanted to give you all an update on my events today. Also had a killer workout. Did chest and traps and the diet is going really well down another pound this morning so sense Sunday I was at 218.6 and today I weighed in at 209.2. I love it man I am so hooked and amped for the show in July. I am actually going to check out the the Northern Colorado show in April. Get my first taste for how a show will run. I don't want to be freaking out on stage not knowing what is going on.

Tuff

[billfinkbiner]

Awesome news!!! I bet you're even more motivated now.

[tuffmanG]

Awesome news!!! I bet you're even more motivated now.

You know it bro the hardest thing now is to make sure I let myself rest I want to be in the gym 24 hrs a day. I sleep eat and dream gym. It is a really awesome feeling to have people believe in you. You have been a great help man thanks a lot.

Tuff

[Agostage]

Looking forward to those pics, keep working hard. Congrats on the sponsor, wish I had that fortune.

[tuffmanG]

Looking forward to those pics, keep working hard. Congrats on the sponsor, wish I had that fortune.

Thanks Ago, I am sure the sponsor things was just luck right place right time you know. But now I have to do everything in my power to take my show. I know I have the right people helping me, and I am sure I will do the best that I can.

Your jacked man and I am sure your sposors will come calling soon.

Tuff

[tuffmanG]

OK so I have been on the cut diet now for one full week and things are going really well. The only thing I am a little concerned about is that I lost 10 lbs this week. Which I will need this coming week to really gage myself. If I lose to much this week I will up my calories. I started last Sunday and weighed in at 218.2, weighed myself this morning and I weighed in at 208.0 I can see some better cuts really in my legs.

I have also started really concentrating on posing and I think this has really helped some of my points come out more all ready this week.I am seeing more def in my bi's and tris. In my front double bi pose I can now really push out my lats. The only problem I am having is the best side Tri I can't reach around my back really well so I have a hard time pulling off this pose. As well as the standing lat pose. You know the pose you need to walk out on stage with. These two are my worst poses. I need a lot of work here, nothing time and practice won't help.

Today I did half an hour of cardio and a 30 minute ab work out. It was killer I can't even laugh my abs are so cramped up. That is such a good feeling I am sure you all know.

Tomorrow I hit Shoulder day and my set will be 4 sets of each exersice 5 exercises total and 12 reps each. Then I will do some LI cardio in the afternoon. I started taking some Glutamine seperate from just the stuff in Xtend. This was based off the conversation I had with Ryan Fasano. Looking forward to another productive week and some more BF loss. Pictures coming first week of Feb.

Tuff

[billfinkbiner]

Most of the initial weight loss is from water and glycogen depletion. Definately use next week to see where you should set your calories.

[bb1968]

I have to let you know my experience with the cut diet. Since it was my first time to ever cut for a show, I wasn't sure how far out to start. The cut diet calls for 16 weeks. Well I figured "More was better". If it called for 16 weeks then I would start at 24. This backfired!!!!! Once your body gets to a very low bf % it will start shutting down and go into "stress" mode. This is why they refer to "peaking". You definitely don't want to peak too soon as I did. I feel that I looked my best the first couple weeks of July and by the time my last show on Sept 22, I was having a very hard time with staying lean and having enough energy to train. I was actually 165 July 1 and by Sept I was up to 173.

Just wanted to share my experience. I see that your show isn't until July. You may want to think about this. If you follow the cut diet for 16 weeks you will be ready. Believe me!!! Xtend is some really good stuff. I still use it! I found sipping it really helped during cardio in the last weeks of contest prep to keep from burning muscle for energy.

Subscribed to your forum so I can stay updated with your progress. Looking forward to this!

[tuffmanG]

I have to let you know my experience with the cut diet. Since it was my first time to ever cut for a show, I wasn't sure how far out to start. The cut diet calls for 16 weeks. Well I figured "More was better". If it called for 16 weeks then I would start at 24. This backfired!!!!! Once your body gets to a very low bf % it will start shutting down and go into "stress" mode. This is why they refer to "peaking". You definitely don't want to peak too soon as I did. I feel that I looked my best the first couple weeks of July and by the time my last show on Sept 22, I was having a very hard time with staying lean and having enough energy to train. I was actually 165 July 1 and by Sept I was up to 173.

Just wanted to share my experience. I see that your show isn't until July. You may want to think about this. If you follow the cut diet for 16 weeks you will be ready. Believe me!!! Xtend is some really good stuff. I still use it! I found sipping it really helped during cardio in the last weeks of contest prep to keep from burning muscle for energy.

Subscribed to your forum so I can stay updated with your progress. Looking forward to this!

Hey Bobby glad to see you found my thread. I really appreciate your input. I agree with you that the cut diet is working. I have dropped to 207 this morning and was going to use this week as a gage on where to really start. I was going to use this diet from basicly 26 weeks out, and I am finding I may be dropping to fast. What I was really concerend with was making sure I got cut enough beofre my first show. Sense I have never competed before I am not sure what to expect from my body. The way it is going all ready it looks as if my body is really responding to this diet. Again I have not weighed this amount for ten years so it is really awesome to see.

However I know my ultimate goal is to takle the show so thank you for your advice I will be bouncing things off you and Bill.

Tuff.

[bb1968]

Hey Bobby glad to see you found my thread. I really appreciate your input. I agree with you that the cut diet is working. I have dropped to 207 this morning and was going to use this week as a gage on where to really start. I was going to use this diet from basicly 26 weeks out, and I am finding I may be dropping to fast. What I was really concerend with was making sure I got cut enough beofre my first show. Sense I have never competed before I am not sure what to expect from my body. The way it is going all ready it looks as if my body is really responding to this diet. Again I have not weighed this amount for ten years so it is really awesome to see.

However I know my ultimate goal is to takle the show so thank you for your advice I will be bouncing things off you and Bill.

Tuff.

Sounds like your spot on Randy! Smart to start early and see how you respond rather than procrastinate. Hit me up anytime. Bill is a very successful person who uses the Scivation diets and probably knows more than I do since he is sponsored by them and has that advantage of working with them more on a personal basis. I only applied the info from the cut diet through trial and error with no personal feedback from Derek or Marc. I will help you as much as I can with my experience though. Your looking good!

[tuffmanG]

Sounds like your spot on Randy! Smart to start early and see how you respond rather than procrastinate. Hit me up anytime. Bill is a very successful person who uses the Scivation diets and probably knows more than I do since he is sponsored by them and has that advantage of working with them more on a personal basis. I only applied the info from the cut diet through trial and error with no personal feedback from Derek or Marc. I will help you as much as I can with my experience though. Your looking good!

Thanks Bobby I appreciate all the help and info I can get. I am down to 206.6 today so it seems like the weighed is slowing down. Which is good one thing I really am having trouble with is eating all the carbs on refeed day. It takes me at least a half hour to eat it all. Then not being able to drink water with it is really tough. But hey it will all be worth it when I have abs like you and Bill.

Tuff

[billfinkbiner]

Thanks Bobby I appreciate all the help and info I can get. I am down to 206.6 today so it seems like the weighed is slowing down. Which is good one thing I really am having trouble with is eating all the carbs on refeed day. It takes me at least a half hour to eat it all. Then not being able to drink water with it is really tough. But hey it will all be worth it when I have abs like you and Bill.

Tuff

Shoot for 45 minutes. I always liked to take my time eating the refeed. It became very enjoyable like a treat every third day. After a while you will crave it.

[bb1968]

Shoot for 45 minutes. I always liked to take my time eating the refeed. It became very enjoyable like a treat every third day. After a while you will crave it.
Ditto here! I mixed 2 tbsp of natural peanut butter in with my sweet potatoe and a dash of cinnamon with a little splenda.......UM UM UM! I thought I had died and gone to heaven! I called my refeed my "Feast"!

[Nicole]

Looks like things are going well. Did you get sponsored by "Nutrition Company?" I did, too! That is the best store! I got them to carry Xtend about a year ago. I am trying to get him to get VasoXplode but he said it clumps too much.

Anyway, I hope your prep goes well!

Nicole

[Robody]

I've been doing a 2 month cut. Dang, I hate cutting.

[tuffmanG]

Looks like things are going well. Did you get sponsored by "Nutrition Company?" I did, too! That is the best store! I got them to carry Xtend about a year ago. I am trying to get him to get VasoXplode but he said it clumps too much.

Anyway, I hope your prep goes well!

Nicole

Hey Nicole,
Yeah I spoke with Nathan and he offered the sponsor I thought that was so cool. Congrats on getting him to sponsor you as well. He wanted me to do the Northern in April, But I told him I didn't think I would be ready. I guess it depends how this cut diet goes though. I doubt if I will be low enough BF to compete by then. I don't want the first time judges see me to be a bad thing you know.

What show are you doing this year? My cousin Marlaina Echohawk is going to Chicago for Nationals in June so "Nutrition Company" is sponsoring her as well. Anyway thanks for following and thanks for getting Xtend carried at Nutrition Company.


Ditto here! I mixed 2 tbsp of natural peanut butter in with my sweet potatoe and a dash of cinnamon with a little splenda.......UM UM UM! I thought I had died and gone to heaven! I called my refeed my "Feast"!

Hey Bobby,
I don't really like the refeed days. I hate feeling stuffed, and those carbs are pretty blan. The best thing about that meal is by my third day I need the refuling, my energy is really zapped. Have to hang tough though I can't wait to see the end results.


I've been doing a 2 month cut. Dang, I hate cutting.

How is your cut going, what diet are you using? I have been on the "Cut Diet " for almost 2 weeks now and have dropped a total of 11 lbs, things seem to be slowing down now which is a good thing don't want to lose my muscle. I love cutting though everyone around is so impressed that I have the fortitude to pass on all the crap they pass around at my work. I can't wait to see my abs cut up for the first time in my life. I was always the fat kid in school, with a 5'7" frame there isn't much room for extra weight to go you know.


Tuff.

[tuffmanG]

Ok all I couldn't resist any longer I had to put my pics up so I had something to reference when I get further in the cut diet. These are from today which is 1 1/2 weeks into the cut diet. Pics look like a huge difference from Nov to today. I am amped only way to go is more cut baby. Let me know what you think and please be honest. I don't have any good leg shots yet, maybe I will have my wife take those this weekend. Thanks for all the input. The one labeld the 19th was just my mistake in naming it. Didn't feel like changing it though. lol

Tuff

[cmamath13]

Yes, you are correct. I see a big change over those November shots. Keep it going!

[tuffmanG]

Yes, you are correct. I see a big change over those November shots. Keep it going!

Thanks a lot Chris that means a lot coming from you bro. I appreciate it I can't wait to see the end results.

Tuff

[billfinkbiner]

You're definatley getting leaner and there's some vascularty in your MM shot. Stay focused. The leaner you get you'll actually start to look bigger.

[bb1968]

Following Cut Diet = Results! Another person having success just simply states that the cut diet works. Good job Randy!

[fltallpaul]

Great job with the progress...looking forward to seeing how you look with all that mass and less BF...you will be a monster...You are going to be a perfect example of someone who looks bigger when they weigh less...scary man!

[Cape1]

Looking great tough. OUtstanding progress!!!!

[Gerry1251]

Definitely making progress, T. Proud of you. Continued success. Get in touch if I can do anything or need to talk.

[tuffmanG]

You're definatley getting leaner and there's some vascularty in your MM shot. Stay focused. The leaner you get you'll actually start to look bigger.

Thanks Bill, I also have to say I have been looking at your pics to see what your losses have been week to week. Thank you for being so diligent from week to week it is really helping me gage what I should be looking for. How did you measure your BF every week with what?


Following Cut Diet = Results! Another person having success just simply states that the cut diet works. Good job Randy!

Hey Bobby,
I couldn't agree more with you, after I read the cut diet and then asked some of the folks on it I heard that it was the real deal. I can truly atest to the fact I have never looked like this in my life, and I am not even two weeks into it. The proof is in the pudding look at all the guys on this site it has worked for. Thank god it was free, but I will say it would have been worth buying, and I may just buy the hard copy too.


Great job with the progress...looking forward to seeing how you look with all that mass and less BF...you will be a monster...You are going to be a perfect example of someone who looks bigger when they weigh less...scary man!

Thanks bro I appreciate your comments I hope to get as shreaded as you. I think your comment is the best comment I could ever get. It is every BB goals to look huge and weigh nothing you know. Thanks for the motivating comment.

Tuff


Looking great tough. OUtstanding progress!!!!

Thanks Cape, how is your diet coming sorry I haven't made it to your thread I will have to check it out. Have you posted any new pics yet. Keep it up you will get there . Hard work and dedication I know you can do it too.


Definitely making progress, T. Proud of you. Continued success. Get in touch if I can do anything or need to talk.

Gerry,
Thank you for all the support, I will have to e-mail you some pics I didn't put up because I didn't like the way the posing came out. So maybe you can give me some pointers on how to make them look better. It also maybe that I just need to lose more BF before I look the way I expect to in the pics.

[tuffmanG]

All,

The new work out routine is going really good. I have been hitting 12 reps this week but I uped all my weights 5 to 10 pounds on everything this week. I was most impressed with my Bench press got up to 235 for 4 sets of 12. Man I was buring so bad, but I felt like a monster.

Tomorrow is back day here is the routine I will be doing:

Start with 4 sets of 15 wide grip pull ups
Deads 4 sets of 12 at 225
Dumbell Row 4 sets of 12
Cable Rows 4 sets of 12
Lat Pull downs 4 sets of 12
Bent rear delts with dumbells 4 sets of 12
Hyper extensions
and finsh it up 30 minutes on the elliptical.

Just a note for the week I am at 10.23 miles this week in cardio sense Sunday, all sessions have been LI for 30 minutes. I really think this is helping me lean up, I have not dropped any weight sense Tuesday but I think I have lossed BF this week.

I will post my 2nd week numbers on Sunday when it has been a full two weeks.

Tuff

[billfinkbiner]

I tracked my BF% using electronic calipers on a 3 point system; pec, abdominal, and quad. I added 3% to what the machine said, but it still read lower than what my actual BF% was. It is a good way to see if you are losing BF though. Say 1 week you gain a pound, but then you do your BF and see that it's lower. That's a good thing otherwise you might flip out over gaining a pound.

[super_stevecc]

Hey Tuff,

Been pretty busy these days. Wow, great progress! You're maintaining strength as well.

How are things?

[Gerry1251]

Quote:
Originally Posted by Gerry1251
Definitely making progress, T. Proud of you. Continued success. Get in touch if I can do anything or need to talk.

Gerry,
Thank you for all the support, I will have to e-mail you some pics I didn't put up because I didn't like the way the posing came out. So maybe you can give me some pointers on how to make them look better. It also maybe that I just need to lose more BF before I look the way I expect to in the pics.



No rush, T. Would be glad to evaluate them and get back to you.

[Cape1]

[QUOTE=tuffmanG;118403041]Thanks Bill, I also have to say I have been looking at your pics to see what your losses have been week to week. Thank you for being so diligent from week to week it is really helping me gage what I should be looking for. How did you measure your BF every week with what?

Thanks Cape, how is your diet coming sorry I haven't made it to your thread I will have to check it out. Have you posted any new pics yet. Keep it up you will get there . Hard work and dedication I know you can do it too.



Hey Tuff, Been hitting it real hard after the new year. Working with a bb coach. Haven't been updating the thread but will. My new routine and diet are unreal. I haven't felt this sore since I was a kid - good thing though. Went and did some Sprints on Wed. (8 sets of 50 yards). Getting there. Dropping weight. I plan to post some updated pics in the next couple of weeks.

Keep up the good work Tuff.

[tuffmanG]

Hey Tuff,

Been pretty busy these days. Wow, great progress! You're maintaining strength as well.

How are things?

Hey Super Steve,

Great tohear from you bro, things have been going weel I am finishing up my 2nd week on the cut diet and I dropped 11lbs and 1% of BF. I love this diet, not really eating the same crap all the time, but I can see the results and I know it is working so that keeps me motivated. Plus I think my strength has not dopped at all, but I have made a point to push myself because I don't want to lose to much of my size cutting up.

Tuff

[tuffmanG]

[QUOTE=tuffmanG;118403041]Thanks Bill, I also have to say I have been looking at your pics to see what your losses have been week to week. Thank you for being so diligent from week to week it is really helping me gage what I should be looking for. How did you measure your BF every week with what?

Thanks Cape, how is your diet coming sorry I haven't made it to your thread I will have to check it out. Have you posted any new pics yet. Keep it up you will get there . Hard work and dedication I know you can do it too.



Hey Tuff, Been hitting it real hard after the new year. Working with a bb coach. Haven't been updating the thread but will. My new routine and diet are unreal. I haven't felt this sore since I was a kid - good thing though. Went and did some Sprints on Wed. (8 sets of 50 yards). Getting there. Dropping weight. I plan to post some updated pics in the next couple of weeks.

Keep up the good work Tuff.


Glad to hear it Cape,
Sounds like you busting your ass to keep it up bro, I can't ait to see your updated pics man.

Tuff

[tuffmanG]

All,

Well yesterday was the worst I had felt sense I have been on the cut diet. I had a really bad headache, and was starving all day. I did go buy a calipers so I can keep track of the body fat. I just got the plastic one not the digital one because everyone keeps telling me not to worry about the BF just pay attention to what the mirror tells me. This is good advice but I still want to know how well the cut diet is working on me for future contest.

After my carbs yesterday the headache went away and I started to feel like myself a bit. Today I feel great lots of energy and ready to crack it up in the gym.

Today I plan to hit cardio and abs, maybe some shoulders not sure if I will take the day off of weights or not. I think I might need to let my body catch some rest as I am feeling pretty beat up in my joints. Anyway thanks for follwoing and keep pumping it hard.

Tuff

[fltallpaul]

All,

Well yesterday was the worst I had felt sense I have been on the cut diet. I had a really bad headache, and was starving all day. I did go buy a calipers so I can keep track of the body fat. I just got the plastic one not the digital one because everyone keeps telling me not to worry about the BF just pay attention to what the mirror tells me. This is good advice but I still want to know how well the cut diet is working on me for future contest.

After my carbs yesterday the headache went away and I started to feel like myself a bit. Today I feel great lots of energy and ready to crack it up in the gym.

Today I plan to hit cardio and abs, maybe some shoulders not sure if I will take the day off of weights or not. I think I might need to let my body catch some rest as I am feeling pretty beat up in my joints. Anyway thanks for follwoing and keep pumping it hard.

Tuff


If your joints are achey I would really recommed you give it a day of rest. Just come back the next day ready to roll and your body will respond positively...You gotta listen when your body tells you something....

Way to stick with your plan....keep up the good work...

[tuffmanG]

If your joints are achey I would really recommed you give it a day of rest. Just come back the next day ready to roll and your body will respond positively...You gotta listen when your body tells you something....

Way to stick with your plan....keep up the good work...

Thanks Paul,

Thats what I ended up doing, back on track now and everything is going well.

[tuffmanG]

Hi Everyone,

sorry for the late post here is my week 2 stats as of Sunday morning.

Weight 207
BF between 15.3- 17.6

The reason the BF is not accurate is because the chart I am using say that the amount I measured was between 15.3- 17.6 if anyone can share how I take a three point measure that would be appreciated. I think then it may be more accurate.

Today I got on the scale and was down to 203 so that means I dropped 4 lbs sense Sunday morning. I was a little afraid last week that my body might have stalled, sense I did only drop one pound last week, and several days I was up one or two pounds. But this being the 3rd week I think I am getting passed the initial shock. I also found that I was taking to many essential fats I looked at the capsules I was taking and cut them back on Sunday so maybe that has helped. I also adjusted my refeed I got this piece of advice fron Joe Rich. I started to have a bowl of plain cherrios for my refeed meal, and sense I started that I started to drop weight again, not to mention it is a great treat after 3 days of constant food. They make me look forward to my refeed day now. I have one bowl and consider that my refeed meal. It alwyas ends up being my 5th meal of the day. I figure that way I might be able to burn some of it off. I also won't do this every refeed day I will change it up may do it two times in a month.

I can really start seeing my abs much better now, and at this rate I will be down to 200 lbs by next week sometime, that would put me at 18lb loss in three weeks or so, right now it is at 15. I am truly amazed at how well my body is acting in this diet, I have not loss any strength in the gym and actually for two of my 4 sets of 15 yesterday I hit 235 on bench press. I am determined not to let my strength drop as I don't want to lose any size.

Well thanks for following I will try to update sooner at the end of this week, keep hitting hard crew I know I will be.

Tuff

[mickeygem]

Hey Tuff, I live in the Denver area, I hope to compete in a Colorado show
in the next year or two. Just following your progress bud, experimenting with the lean mass diet for the last 2 months, I like what it does! I am upping my carb intake now because I am training harder, but following the principles of eating 6-8 times a day still keeps me fairly lean even though I have increased my carbs. Good luck man!

Regards.

[Gerry1251]

Hope all's well, Tuff. Please update when you can.

[tuffmanG]

Hey Tuff, I live in the Denver area, I hope to compete in a Colorado show
in the next year or two. Just following your progress bud, experimenting with the lean mass diet for the last 2 months, I like what it does! I am upping my carb intake now because I am training harder, but following the principles of eating 6-8 times a day still keeps me fairly lean even though I have increased my carbs. Good luck man!

Regards.

Hey Mickey,
glad to hear that the lean mass seems to be working for you I am going to use that when I get through with the cut. Good luck with you lifting hope to see you at a show some time.

Tuff


Hope all's well, Tuff. Please update when you can.

Hey Gerry,
Everything has actually gone down hill this week I have gotten wiped out with a cold haven lifted sense Monday and the diet has gone out the window this week, I am hoping to be in shape and get back on track Monday. I am just trying to recover from this cold. There has just been no way to keep up with the eating I have had no appetite. I have had soup this week alot to so my weight has jumped up again but I know that is probably water weight. Anyway thanks for keeping in touch.

Tuff

[billfinkbiner]

Try and keep your immune system high while dieting. Lots of echinacea, zinc, vitamin C, and glutamine. You'll bounce back from being sick. You started your diet early enough that this won't set you back.

[liftjunkie06]

When I did the cut diet I got a weird flu-like illness, and a doctor told me based on the diet and the excessive training that it was some response by my body to the stimuli. i think it had to do with my CNS. anyway, I had a great couple meals made by my loving wife and got better real quick. More carbs than I had taken in for like two weeks.


Get well soon. congrats on the sponsorship.

[tuffmanG]

Try and keep your immune system high while dieting. Lots of echinacea, zinc, vitamin C, and glutamine. You'll bounce back from being sick. You started your diet early enough that this won't set you back.


When I did the cut diet I got a weird flu-like illness, and a doctor told me based on the diet and the excessive training that it was some response by my body to the stimuli. i think it had to do with my CNS. anyway, I had a great couple meals made by my loving wife and got better real quick. More carbs than I had taken in for like two weeks.


Get well soon. congrats on the sponsorship.

Thanks Fellas,

Yeah I have noticed I have gotten pretty swollen due to all the carbs, but knowing that I dropped 15 lbs in 2.2 weeks I feel pretty confident that I will rebound quickly from this. I have been taking all my vitamins so I am pretty suprised I got sick although up until last Monday I have been going at it really hard so I guess my body just got wiped out.

[Cape1]

Thanks Fellas,

Yeah I have noticed I have gotten pretty swollen due to all the carbs, but knowing that I dropped 15 lbs in 2.2 weeks I feel pretty confident that I will rebound quickly from this. I have been taking all my vitamins so I am pretty suprised I got sick although up until last Monday I have been going at it really hard so I guess my body just got wiped out.


Hey Tuff! Good to see you still driving hard! The swollen thing with the carbs seems inevitable. What I've started to notice myself is the day after my carb day I'm starting to actually see harder muscles, more vascularity and I have near boundless energy. However, ON carb day I feel like a F'ing Pilot Whale!!

Getting sick sucks... I would rest a day completely before you jump back on your horse..

[Gerry1251]

First priority, just get better. You did get an early start and should bounce back. For now the objective is 100% healthy. Keep in touch, Tuff.

[demonwareltd]

Great progress so far my man...keep the train rolling and you're going to look awesome by the end!

[tuffmanG]

Hey Tuff! Good to see you still driving hard! The swollen thing with the carbs seems inevitable. What I've started to notice myself is the day after my carb day I'm starting to actually see harder muscles, more vascularity and I have near boundless energy. However, ON carb day I feel like a F'ing Pilot Whale!!

Getting sick sucks... I would rest a day completely before you jump back on your horse..

Thanks Cape,

Yeah I finally hit the gym and cardio this morning I was wiped out afterwards and my lifting pretty much sucked, but I needed to get back at it.


First priority, just get better. You did get an early start and should bounce back. For now the objective is 100% healthy. Keep in touch, Tuff.

Thank Gerry,
For sure need to get healthy, I think I just have been at it so hard with no breaks and it finally caught up to me, not to mention my kids bring this crap from school all the time so it is really only a matter of time before I catch it.
Back in the gym today and I will be back on diet Monday. Have to get to the store this afternoon and stock back up.


Great progress so far my man...keep the train rolling and you're going to look awesome by the end!

Thanks Demon the end will be exciting thanks for checking out the thread bro.

Tuff.

[tuffmanG]

Hey All,

Well I have been back in the gym for three days now, and today I felt huge. I did shoulders today and changed my reps down to 4 sets of 10 raised all my weight up about 10 lbs from last week. I love this workout plan that the cut diet has me doing.

I was back down to 206 this morning so that week doesn't seem to have hurt me to bad. I talked with my trainer yesterday and we are officially starting the second week of Feb. So my training is about to get jacked up to another level. I find that that week off has given me just what I needed to get amped again. I pumped and ready for the 20 week run. Here we go all welcome aboard for the ride.

Tomorrow is leg day looking to get some much needed work on my legs. I think this is where I need the most improvment, back is starting to really develop I believe that is my other weak point.

Thanks for following and look forward to putting up so new pics soon



Tuff

[Gerry1251]

Great news, Tuff. Many times a break is a great refresher and you come back better than ever. Hope it goes well from here on in, and we'll talk when we can.

[tuffmanG]

Great news, Tuff. Many times a break is a great refresher and you come back better than ever. Hope it goes well from here on in, and we'll talk when we can.

Gerry,
The break was a god send really, sense I have been back in the gym this week I have hit personal best on all my lifts, and also I think I am dropping my BF my shoulders appear to be a bit rounder and bigger, also I think my abs are coming out a bit more, but I have been hitting them really hard so that has to be helping. I have not been really strict on the diet this week, but I am going to start again with the really really strict contest diet the second week of Feburary when I start training with my personal trainer. All looks online for now, my trainer said I will be ready for show without a doubt, and said I will probably be ready about 4 weeks prior so we can tweak on thing to make sure I hit my full potential on the week of the show.

Tuff-

[Gerry1251]

Sounds great, T! If you can be sitting on contest ready 2-4 weeks out, that will help. Just fine tune and coast in, as opposed to going down to wire in a frantic state. Good luck!

[tuffmanG]

Sounds great, T! If you can be sitting on contest ready 2-4 weeks out, that will help. Just fine tune and coast in, as opposed to going down to wire in a frantic state. Good luck!

For sure, I want to make sure that my sodium loading goes right, and the water depletion goes right. I can't wait to get to one month out to see the new me. Thanks for keepin me motivated.

Tuff

[tuffmanG]

Hey all,

I hit cardio hard today had two sessions one in the morning doing my abs for 45 minutes, and the tonight I hit a HIT session for 20 minutes. My legs are burning so bad but in a good way you know. I started to train my legs three times a week. One day say Monday I hit both quads, hamies, and calves, Wednesday I hit Quads, and calves, and Friday I hit hammies and calves. I started doing this because I feel like my legs are much further behind than my upper body, and I am worried about being out of porportion.

I aslo picked up some Orange Xtend some DCP, and some Anabolic Halo, thought I would give it a try. I think I like the apple Xtend better, but I let Nathan my sponsor talk me into trying the Orange flavor this time. Anyway tomorrow is shoulder day and I will hit hammies and abs some more. This week I cut out all sugar to make sure that by two weeks I am ready to go with my trainer. Looking forward to really challanging myself with him. I know he will be able to get even more out of me than I all ready give.

Current weight is 206.3 and BF 16.8%

Tuff

[tuffmanG]

Well I have gotten to the 8 rep week and let me just say the numbers I am putting up are blowing my mind, With my BF dropping and the training intesity cranking up I am amazing myself. I don't remeber ever being this strong. Today I had a killer chest work out. On flat bench I did 4 sets 2 at 250 for 8 one at 265 for 8, and my last set at 295 for 8. and my work out partner didn't even have to touch the bar. Then I hit 100lb dumbells for incline press. 110 on cable flys, and 275 on pec deck.

Did my 45 minute abs again today and I think I can really start to see the four pack developing. My wife is even commenting now. lol I started taking th anabolic halo, and the orange Xtend I have to say I like the Apple Xtend better. Next month I will try the watermelon. Tomorrow is my leg day so I will be going the heaviest I have gone in a couple months. I will give my lifting stats for legs tomorrow after my workout.

Tuff

[billfinkbiner]

Looks like your body likes the Cut Diet and Cut Diet Training. Keep tightening your focus and GET SHREDDED!!!

[tuffmanG]

Looks like your body likes the Cut Diet and Cut Diet Training. Keep tightening your focus and GET SHREDDED!!!

Thanks Bill, thats for sure, I know it doesn't work for everyone, but for me I have never felt or looked like this in my life. I will post pics at the end of the week when I meet with Ricki so I have pics at my 24 week mark and the start of training for show. I do believe that because I started the cut diet though a head of meeting up with my trainer I have gotten a jump start and cut bodyfat enough to make sure I will be at 4% by show. Thanks for all your help the last few weeks means a lot and I will make sure to do you proud come July.

Tuff

[Gerry1251]

Already proud of you, Tuff. Keep doing what you are doing and I know it will all fall into place.

[billfinkbiner]

Just make yourself proud Tuff. I'm just along for the ride. Following your prep is going to help keep me sane and motivate my year odd from competing so that when I come back in '09 I can be huge like you.

[tuffmanG]

Already proud of you, Tuff. Keep doing what you are doing and I know it will all fall into place.


Just make yourself proud Tuff. I'm just along for the ride. Following your prep is going to help keep me sane and motivate my year odd from competing so that when I come back in '09 I can be huge like you.

Thanks fellas I think you may be the only couple guys following me right now, and really do appreciate it it truly keeps me driving every day in the gym. 24 weeks and counting I can't wait, everyday during cardio I have to tell myself it is all going to be worth the blood sweat and tears.

Tuff

[Gerry1251]

If you fulfill your dream of competing in your best shape, that will be a victory and a dream come true. Keep it going and get in touch any time.
Just do it for yourself, Tuff.

[tuffmanG]

If you fulfill your dream of competing in your best shape, that will be a victory and a dream come true. Keep it going and get in touch any time.
Just do it for yourself, Tuff.

Hey Gerry,
I will do some poses this weekend and send them to you to help out with a few pointers thanks ahead of time for the adivce.

Tuff

[Gerry1251]

Sounds good, Tuff. Will get back to you soon as I can with an evaluation. Practice will make perfect.

[tuffmanG]

Ok I met with my trainer today and I am even more amped then I have been for a long time. Ricki said I was doing great on my own, but now it is time to get down to business. I got my new diet plan, and it consist of carb cycling 100, 200, 300 so I all ready love it. Also I practiced some posing toinght and damn if I wasn't sweating after 10 minutes of that. Ricki said I will be dialed in by June and I will meet up with him again in 4 weeks to maybe change the diet up a little bit and cut some carbs back. I am now on nothing close to the cut diet, but I think that is ok because I have dropped some good weight and BF on it. I want to make sure I follow everything my trainer says and we will see where I land in July at the show.

For now I will keep my same work out routine I have been doing until I get to 16 weeks out then Ricki will take over from there. I will be posting pics this week so I have a starting point from pre-contest diet and training.

Here we go all, 24 weeks and counting tomorrow I will post starting stats


Tuff

[tuffmanG]

Ok got up this morning hit my 30 minutes of cardio ate my first meal and now I am pumped for the rest of the day. I will be doing chest routine when I get home tomight from work. Here are the stats from this morning weighed in at 208 and 13.7 BF measured with my calipers.

So for those of you have been following I am now starting today 20 weeks out from show. I will be trying to post more often just give you work out routines and highlight numbers.

Tuff-

[cmamath13]

How about some new pics? I need some motivation brother!

[tuffmanG]

OK here are my pics for 20 weeks out, I have a lot of work to do, but I have to say I am personally look the best I ever have in my life, and this is only the begining.

Tuff

[cmamath13]

Tuffman,

Progress is going well I see. I just looked at your new pictures, then I went to your profile to see the old ones. Sometimes it's hard to see how far you have come because the changes are so incremental, but looking at your shots from last march, WOW! You are doing great.

http://bodyspace.bodybuilding.com/tuffmanG/more.php?section=progresspics

STAY HUNGRY!

[Cape1]

Hey Tuff. Great work so far! That comparison that Cmath just posted is awsome and really shows the progress!!! You are doing great!
!

[tuffmanG]

Tuffman,

Progress is going well I see. I just looked at your new pictures, then I went to your profile to see the old ones. Sometimes it's hard to see how far you have come because the changes are so incremental, but looking at your shots from last march, WOW! You are doing great.

http://bodyspace.bodybuilding.com/tuffmanG/more.php?section=progresspics

STAY HUNGRY!

Thank You Cmath,
I always have to look at those photos because I truly can't believe how far I have come, yet to know between now and July I will go through another transofromation that will take me to a show is just mind blowing. I am proof that when you get bit by the BB bug it takes over your whole life. Thanks for the words man.

Tuff


Hey Tuff. Great work so far! That comparison that Cmath just posted is awsome and really shows the progress!!! You are doing great!
!

Hey Cape,

thanks for the post, you can see I need to work on those front squats more ;) Thinga are coming along well I could never see my abs before and now I can it is just awesome, I can't wait til I am shreaded like Bill, and Cmath it is going to be worth all the hard work for sure.

When you putting pictures up I want to see how you are coming it looks like the weight drop is going well for you keep it up bro.

Tuff

[fltallpaul]

Great Progress Pics...You are starting to really change...Keep up the good work and thanks for all the support...

[tuffmanG]

Great Progress Pics...You are starting to really change...Keep up the good work and thanks for all the support...

Thank you too Paul you have really helped to keep me charging in this great chase.

Tuff

[Gerry1251]

Agree with the above. The progress photos show hor far you've come. Like a polaroid photo coming into sharper focus. Proud of you, T. And I know the best is yet to come.

[billfinkbiner]

Looking great and 20 weeks to get better. I think the others would agree with me on this, start doing posing practice for 15-20 everyday. It might seem early, but it's not. If you are in a tough class you will need a lot of endurance. It also burns calories and will help give you more separation.

Excellent start, but this is just the first lap and the rest of the competition is right on your heels. Get it done Big Man!!!

[tuffmanG]

Agree with the above. The progress photos show hor far you've come. Like a polaroid photo coming into sharper focus. Proud of you, T. And I know the best is yet to come.
Thanks Gerry, the pictures I took in my gym that is why they are not as clear as most of my others. Next time I post I will try to be in a more lighted area. I will post new ones after 4 weeks of being in pre-contest that will put me at 16 weeks out.


Looking great and 20 weeks to get better. I think the others would agree with me on this, start doing posing practice for 15-20 everyday. It might seem early, but it's not. If you are in a tough class you will need a lot of endurance. It also burns calories and will help give you more separation.

Excellent start, but this is just the first lap and the rest of the competition is right on your heels. Get it done Big Man!!!

Hey Bill thanks for the input, and 20 weeks so true. I have started to do some posing all ready, I have the hardest time pulling off the Best Side Tri. It hurts like hell I am not very flexable so I defintley need the practice. Went over the mandatories with my trainer last Thursday. I was sweatin my ass off so I know it burns calories.

And for those who are chasing me, don't worry I am saving enough for a dead sprint at the end :)

[Cape1]

Hey Cape,thanks for the post, you can see I need to work on those front squats more ;) Thinga are coming along well I could never see my abs before and now I can it is just awesome, I can't wait til I am shreaded like Bill, and Cmath it is going to be worth all the hard work for sure.When you putting pictures up I want to see how you are coming it looks like the weight drop is going well for you keep it up bro.TuffHey Tuff, Legs are looking good too. They will come into focus more as you drop more fat. I'll be posting pics soon. I would like to get some color first. I'm like Casper the Frienly Ghost right now! I mean, it's obvious that they weight is dropping but not much else.

[Gerry1251]

Sounds good, Tuff. 16 weeks will be a good time for me to evaluate the posing. Will be in touch before then. Just keep up the great work and I'm rooting for you, brother.

[tuffmanG]

Hey Tuff, Legs are looking good too. They will come into focus more as you drop more fat. I'll be posting pics soon. I would like to get some color first. I'm like Casper the Frienly Ghost right now! I mean, it's obvious that they weight is dropping but not much else.

Thanks Cape,
I realize that the legs on a lot of ppl are the last things to really come in. My trainer said his did not really come in until he was four weeks out. That is a scary thought given the amount dedication, attention and time you put into training legs. You would hope busting your ass on squats would give you the results you could see faster than that.

Anyway I did front squats last night using the form from the link you posted in Pauls forum thread, it worked great I hit 4 sets of 8 at 135. I did them after regular squats my legs are so freakin sore today its awesome. :)


Sounds good, Tuff. 16 weeks will be a good time for me to evaluate the posing. Will be in touch before then. Just keep up the great work and I'm rooting for you, brother.

Hey Gerry,

I have been practicing posing all ready 16 weeks will be a good point to send you photos because then I will look more clean less BF and you will be able to see some real muscle hopefully. I have dropped 6 lbs this week so far but thats not an average just from what I weighed in this morning.

Tuff

[tuffmanG]

Well I hit shoulders and traps today did as heavy as I could with out a spotter today. Felt great I really got a good burn the following was my workout.

Shoulder press 4X10 -75lbs
Front Plate Raises 4X10 - 45 lbs plate
Upright rows with 45lb plate 4X10
Super Set Front raises, side lat raises and over head press. 4x10 at 15 lbs
(Not a lot of weight but burns like hell)
Front raises with cable 4X10
4X10 Shrugs
4X10 Dumbell Shrugs
Finished with burn out pushups, and 200 hundread abs

Tomorrow is an early morning cardio session (4:45 Am) and then Back workout. Everything is going great on the pre-contest diet I am always full and I have dropped down to 201.2 as of this morning. Seem to be getting more cut every day can't wait to post pics again in 3 more weeks to see the changes.

Tuff

[TigerStealth]

Hey Tuff,

thanks for posting in my thread.

I have been following along your journey so far and you have made amazing progress. your delts are HUGE!! dennis wolf style lol

We will definitely keep each other motivated...lets do it!

--Joe

[coloBB]

keep up the good work man, can't wait to see the next progress photo's.

[Cape1]

Hey T, Just decided to take a look at your profile and saw the weight loss from all the way back last year. Great work! I too was way overweight (270# at one point) and know how much dedication that takes. What's better is your taking it to a whole new level with the contest! Full speed ahead from here dude!!

[tuffmanG]

Hey Tuff,

thanks for posting in my thread.

I have been following along your journey so far and you have made amazing progress. your delts are HUGE!! dennis wolf style lol

We will definitely keep each other motivated...lets do it!

--Joe

Thanks Joe, if I could some day look like Mr. Wolf lol well a man can dream anyway right. Thanks for following.



Hey T, Just decided to take a look at your profile and saw the weight loss from all the way back last year. Great work! I too was way overweight (270# at one point) and know how much dedication that takes. What's better is your taking it to a whole new level with the contest! Full speed ahead from here dude!!

Hey Cape,

There is no doubt the dedication it takes to change your body from a fat tub of you know what to something that other guys would want and women like to look at, for me it was a change because when my second kid was born I saw a picture of myself that about made me puke. Where had the real me gone, I was a shadow of what I used to be and I just couldn't have that. I think to make sure I maintained the weight loss it was important for me to have a goal, hints the reason I have turned into a BB and want to do shows. Plus now my kids get to see what it is like to be a healthy family and not eat crap all the time.

Keep up the carving Cape you will soon start to see things you never thought you would see in your life, I know thats how I am starting to feel.

Tuff

[Cape1]

I hear you T! I'm working at it. It's always those pics that motivate you! A agree with you too on the example setting for the kids. I was actually one of the only Pop Warner Football assistance who actually runs with the kids! Good workout and I get to make sure none of those lazy little bastards are cheating on their run!!!

[fltallpaul]

I hear you T! I'm working at it. It's always those pics that motivate you! A agree with you too on the example setting for the kids. I was actually one of the only Pop Warner Football assistance who actually runs with the kids! Good workout and I get to make sure none of those lazy little bastards are cheating on their run!!!

That is funny, one of the grad assistants on my college baseball team would run with us and if he beat anyone they had to run extra....and he wasn't slow. We hated him at first but in the long run (pardon the pun) he was great at his job....making us better!

[tuffmanG]

well I have been on the pre-contest diet for one week, and for the entire week as of this morning I am down to 201, and 13.3 % bf so that is a total loss of 7 lbs, and .4% bf in a week. Man I will take those numbers for a few weeks that would be great.

Sense I started the cut diet before my pre-contest diet managing the food has not been an issue, of course the occasional thought of eating one cookie has entered the mind, it is quickly stompped out by the thought of "is my competition eating cookies" And actually I get more carbs now on the pre-contest diet so I am not as moody, and I am always full.

Here is to another week of kicking ass in the gym and losing another few lbs and some more BF.

Tuff

[fltallpaul]

well I have been on the pre-contest diet for one week, and for the entire week as of this morning I am down to 201, and 13.3 % bf so that is a total loss of 7 lbs, and .4% bf in a week. Man I will take those numbers for a few weeks that would be great.

Sense I started the cut diet before my pre-contest diet managing the food has not been an issue, of course the occasional thought of eating one cookie has entered the mind, it is quickly stompped out by the thought of "is my competition eating cookies" And actually I get more carbs now on the pre-contest diet so I am not as moody, and I am always full.

Here is to another week of kicking ass in the gym and losing another few lbs and some more BF.

Tuff

At that pace you will be 60lbs and 0%bf for your show....just bones and muscle...lol. Great job. I am expecting to see something similiar this weekend after my first week of increasing cardio and controlling cravings much better.

[Cape1]

well I have been on the pre-contest diet for one week, and for the entire week as of this morning I am down to 201, and 13.3 % bf so that is a total loss of 7 lbs, and .4% bf in a week. Man I will take those numbers for a few weeks that would be great.

Sense I started the cut diet before my pre-contest diet managing the food has not been an issue, of course the occasional thought of eating one cookie has entered the mind, it is quickly stompped out by the thought of "is my competition eating cookies" And actually I get more carbs now on the pre-contest diet so I am not as moody, and I am always full.

Here is to another week of kicking ass in the gym and losing another few lbs and some more BF.

Tuff


Good job T! Keep plowing ahead!! And, bro, you can have all the cookies you want in a couple of months :)!

[Gerry1251]

That is significant progress, T. Doing a great job, and it will show more and more. Best is yet to come!

[tuffmanG]

At that pace you will be 60lbs and 0%bf for your show....just bones and muscle...lol. Great job. I am expecting to see something similiar this weekend after my first week of increasing cardio and controlling cravings much better.

Paul,
Considering where I came from the bones would be just fine with me. lol For real though I didn't believe that I would have this much sucess this fast, but my body has responded very well to the new diet. Can wait to see your stats bro.

Tuff


Good job T! Keep plowing ahead!! And, bro, you can have all the cookies you want in a couple of months :)!

Thanks Cape,
Yeah I can't wait till the night beofre the show when you get to eat a half piece of cheese cake. Man the sugar rush is going to be awesome. Keep it up Cape we are going to see some amazing results.


That is significant progress, T. Doing a great job, and it will show more and more. Best is yet to come!

Hey Gerry,
Just think if I even lose one lbs for the next three weeks I will be down 10 lbs in a month and hopefully starting to see some real results. Thanks for keeping me motivated.

T

[TigerStealth]

well I have been on the pre-contest diet for one week, and for the entire week as of this morning I am down to 201, and 13.3 % bf so that is a total loss of 7 lbs, and .4% bf in a week. Man I will take those numbers for a few weeks that would be great.

Sense I started the cut diet before my pre-contest diet managing the food has not been an issue, of course the occasional thought of eating one cookie has entered the mind, it is quickly stompped out by the thought of "is my competition eating cookies" And actually I get more carbs now on the pre-contest diet so I am not as moody, and I am always full.

Here is to another week of kicking ass in the gym and losing another few lbs and some more BF.

Tuff

Damn 13.3% !! Imagine last year someone telling you that in february 2008 you would be 13% bf. Would u believe them? Hard work and dedication right here ladies and gentleman. O and I am jealous that you started your contest diet already...I am literally dying with anticipation to start my diet...I want to get LEAN. Every day is dragging by, I just want to start so badly.



I can't wait till the night beofre the show when you get to eat a half piece of cheese cake. Man the sugar rush is going to be awesome.

I know show day is a long way away, but when i saw "cheesecake" that caught my eye. I know in the cut diet book they have you eat cheesecake or something like that the night before the show, but I dont know if that is really the best way to go. I guess it depends on what your trainer advises you. It just seems weird to me that you have gone X number of weeks eating certain foods then all of a sudden you eat cheescake the night before. BUT I have absolutely 0 scientific knowledge so take my opinion for what its worth (which is very little LOL)

--Joe

[bb1968]

well I have been on the pre-contest diet for one week, and for the entire week as of this morning I am down to 201, and 13.3 % bf so that is a total loss of 7 lbs, and .4% bf in a week. Man I will take those numbers for a few weeks that would be great.

Sense I started the cut diet before my pre-contest diet managing the food has not been an issue, of course the occasional thought of eating one cookie has entered the mind, it is quickly stompped out by the thought of "is my competition eating cookies" And actually I get more carbs now on the pre-contest diet so I am not as moody, and I am always full.

Here is to another week of kicking ass in the gym and losing another few lbs and some more BF.

Tuff

Good work Tuff, keep pressing on my friend! I REALLY enjoyed the cookies I had after my first show. But to tell you the truth, I don't miss them one bit in the offseason. I have learned you have to eat clean year round in order to come in that much tighter the next time you cut.


I know show day is a long way away, but when i saw "cheesecake" that caught my eye. I know in the cut diet book they have you eat cheesecake or something like that the night before the show, but I dont know if that is really the best way to go. I guess it depends on what your trainer advises you. It just seems weird to me that you have gone X number of weeks eating certain foods then all of a sudden you eat cheescake the night before. BUT I have absolutely 0 scientific knowledge so take my opinion for what its worth (which is very little LOL)

--Joe

The Cut Diet was written for specific results and believe me, IT WORKS!!!!! I had the cheesecake the night before my first show. The night before my second show I had that lactose free chocolate cake they give the recipe for in the book and it SUCKED!!!! I much prefer the cheesecake myself :D!

[liftjunkie06]

Cut diet = overrated in my opinion. I feel you made a good choice. Not everyone responds to atkins-like diets. I introduced more carbs, weights went up, muscle loss stopped, and fat gain increased. Good luck tuff. making great progress.

[tuffmanG]

Good work Tuff, keep pressing on my friend! I REALLY enjoyed the cookies I had after my first show. But to tell you the truth, I don't miss them one bit in the offseason. I have learned you have to eat clean year round in order to come in that much tighter the next time you cut.



The Cut Diet was written for specific results and believe me, IT WORKS!!!!! I had the cheesecake the night before my first show. The night before my second show I had that lactose free chocolate cake they give the recipe for in the book and it SUCKED!!!! I much prefer the cheesecake myself :D!

Oh I am definitly going to chow down some cheese cake, the choclate cake can wait. I am not sure how my trainer is going to have me do sugar the night before the show, I will leave that up to him, thats why I am paying him anyway right.


Cut diet = overrated in my opinion. I feel you made a good choice. Not everyone responds to atkins-like diets. I introduced more carbs, weights went up, muscle loss stopped, and fat gain increased. Good luck tuff. making great progress.

Lift,
I know you have always told me the cut diet didn't work for you, it worked for me only made me a very moody ass, now that I do have more carbs I am much nicer and I have gain some strength, plus I think it will help slow down the wait loss. The best thing I found about the cut diet is it will work to drop fat and weight on me, and just gives me one more diet in the arsenal. It also helped me get focused on not cheating for he pre-contest I am now in. I think that was the biggest help from it.

Tuff

[billfinkbiner]

Tuff, you are doing great and most importantly your mind is in the right place. You are FOCUSED. Keep driving through. You will be amazed at where you end up.

[tuffmanG]

Tuff, you are doing great and most importantly your mind is in the right place. You are FOCUSED. Keep driving through. You will be amazed at where you end up.

Thanks Bill,

I can't believe how focused I am right now, I have never felt better about training than right now, and the benefits I am seeing from it at this point are unreal man. I can't wait to see what I acheive in just a few short weeks. 19 just doesn't seem that many. I sent in my dues for NPC today so its for real now baby, I have put money towards this and now in my book game on!!! Next I will pay for my event in July, but at least I have a sponsor who is going to pay me back for that. Anyway thanks for pushing me everyday is a challange to beat the day before. I won't let up until I have the hardware.

Tuff

[TigerStealth]

Thanks Bill,

I can't believe how focused I am right now, I have never felt better about training than right now, and the benefits I am seeing from it at this point are unreal man. I can't wait to see what I acheive in just a few short weeks. 19 just doesn't seem that many. I sent in my dues for NPC today so its for real now baby, I have put money towards this and now in my book game on!!! Next I will pay for my event in July, but at least I have a sponsor who is going to pay me back for that. Anyway thanks for pushing me everyday is a challange to beat the day before. I won't let up until I have the hardware.

Tuff

focus?- check
registration?- check
sponsored?- check
dedicated?- check

Tuff gets 1st place?- ? (i think we can put a "check" here--look how far he has come already!!)

[tuffmanG]

focus?- check
registration?- check
sponsored?- check
dedicated?- check

Tuff gets 1st place?- ? (i think we can put a "check" here--look how far he has come already!!)

That's the plan Joe accept no less right !! Thanks for keeping me in check.

[tuffmanG]

Just Got done working out arms, man the pump I have been getting since dropping weight is awesome. Skin is starting to get all tight against my arms I feel huge.

Here is what I did:

10 minute warm up on elliptical
4X8 Seated curls
4 sets of dips reps of 30
Barbell curl 4X8
Close Grip Bench
Hammer Curls 4X8
Tri Extensions 4X8

FInished with 200 crunches, 100 pushups the burn feels awesome and I think I can actually feel myself growing. Keep pumping my friends.

Tuff

[coloBB]

Everything seems to be going great man. Keep it up!

[Gerry1251]

Great bi workout, T. Pump gets more intense as you drop bf and water weight. Happy for you, bro. Keep it going!

[tuffmanG]

Today I had a great burn going on busting my shoulders traps and delt up. I also did some killer abs today and then when I got home I hit 30 minutes of LIT on my elliptical. Here is how the lifting went.

Shoulder Press 4 X 8
Plate Shrugs 4 X 8
Front Plate Raises 4 X 10
Plate up right rows 4 X 10
Front Lat raises with cable 4 x 10
Rear delt flys with dumbell 3 X 10
Side Delts with dumbell 3 X 10

Finished up with 100 cable crunches, 100 situps and 100 push ups. Came home did 30 minutes of cardio, tonight I have volly ball game to burn of some more fat, and tomorrow is an early morning cardio session. Got to keep pluggin away soon enough this fat around my mid section will be gone. Does anyone know at what percent do you have to have to have no fat on you stomach and your love handels are gone all the way. This day is my dream. lol

[tuffmanG]

Ok so I nailed legs today and my set and reps are now down to 4 to 5 sets at 6 reps. Here is what I did today:

Squats 4X6 @315
Front Squats 4X6 @185
SLDL 4X6 @ 315
Leg Extensions whole rack 4X6 @260
Leg Curl whole rack 4X6 @ 260
Leg Press 4X6 @280

Finished up with 100 crunches, and 100 cable crunches, 100 push ups. Taking cardio off tonight due to beating my legs up today. Tomorrow is big chest day can't wait to feel the pump.

Tuff

[Gerry1251]

Solid workout, and terrific journal, T. This will be a great reference tool for you for the future. Keep it going!

[Cape1]

Ok so I nailed legs today and my set and reps are now down to 4 to 5 sets at 6 reps. Here is what I did today:

Squats 4X6 @315
Front Squats 4X6 @185
SLDL 4X6 @ 315
Leg Extensions whole rack 4X6 @260
Leg Curl whole rack 4X6 @ 260
Leg Press 4X6 @280

Finished up with 100 crunches, and 100 cable crunches, 100 push ups. Taking cardio off tonight due to beating my legs up today. Tomorrow is big chest day can't wait to feel the pump.

Tuff

T-still pushing around some weight! Nice work! You want a nice detail movement for quads that will really give you a blood rush to the legs, try 21's on the leg extension machine - half way up for 7; half way to full for 7; full for 7.....one leg at a time. A Female IFPA pro who I know is fond of these and suggested them.

[TigerStealth]

Ok so I nailed legs today and my set and reps are now down to 4 to 5 sets at 6 reps. Here is what I did today:

Squats 4X6 @315
Front Squats 4X6 @185
SLDL 4X6 @ 315
Leg Extensions whole rack 4X6 @260
Leg Curl whole rack 4X6 @ 260
Leg Press 4X6 @280

Finished up with 100 crunches, and 100 cable crunches, 100 push ups. Taking cardio off tonight due to beating my legs up today. Tomorrow is big chest day can't wait to feel the pump.

Tuff

Damn, nice leg day Tuff. Squats, front squats, and SLDL all in the same workout! Someone is going to be waddling around for a few days lol

--Joe

[tuffmanG]

Solid workout, and terrific journal, T. This will be a great reference tool for you for the future. Keep it going!

Thanks
Gerry, I have tried to put up my routine and numbers so everyone knows what I have been doing during the pre-contest run.


T-still pushing around some weight! Nice work! You want a nice detail movement for quads that will really give you a blood rush to the legs, try 21's on the leg extension machine - half way up for 7; half way to full for 7; full for 7.....one leg at a time. A Female IFPA pro who I know is fond of these and suggested them.

Cape that is a great idea, I will definitly try them this weekend when I do legs again. Thanks for the idea.


Damn, nice leg day Tuff. Squats, front squats, and SLDL all in the same workout! Someone is going to be waddling around for a few days lol

--Joe

lol Joe that cracked me up I was waddeling around after the workout and the fact I have to walk up 3 flights of stairs for work to get to my office doesn't help either.

Thanks for the push guys and keeping up with me.

Tuff.

[tuffmanG]

Here is the workout I did today and let me tell you I am wiped out.

5AM 20 minutes HIT before work and first meal
9:30 AM Chest beating begins
flat bench 4 X 6, 3 sets @295, 1 set @ 315 1 warmup set 225 X15
Cable flys upper 4 X 6 @120
Cable flys lower 4 X 6 @ 90
Incline Bench Press Dumbells 4 X 6, 1@80, 2@100, 1@110
Pec Dec 4 X 6 @ 250

Finshed with 50 pushup and 100 incline situps, 100 cable crunches.

I still have 30 minutes of LI cardio to hit before I head to bed tonight.

Anyway my weight has been jumping big time on this routine next week I will try 4 sets of 4 @ 315 and see how that feels. Thanks to everyone for keeping me driving almost another week down.

Tuff

[TigerStealth]

Here is the workout I did today and let me tell you I am wiped out.

5AM 20 minutes HIT before work and first meal
9:30 AM Chest beating begins
flat bench 4 X 6, 3 sets @295, 1 set @ 315 1 warmup set 225 X15
Cable flys upper 4 X 6 @120
Cable flys lower 4 X 6 @ 90
Incline Bench Press Dumbells 4 X 6, 1@80, 2@100, 1@110
Pec Dec 4 X 6 @ 250

Finshed with 50 pushup and 100 incline situps, 100 cable crunches.

I still have 30 minutes of LI cardio to hit before I head to bed tonight.

Anyway my weight has been jumping big time on this routine next week I will try 4 sets of 4 @ 315 and see how that feels. Thanks to everyone for keeping me driving almost another week down.

Tuff

There is no way you did ALL that in the same day! Damn you bench about what i squat lol!! And I dont think I could even pick up a 110 db, it would probably snap my wrist, and you did those near the end of your workout!

Damn and LIT tonight, you are REALLY stepping it up, nice work.

The only thing I would say is that be careful about doing HIIT on an empty stomach. I consider HIIT to be equal to a weights workout, and you obviously wouldnt lift on an empty stomach. It might be better to switch around and do the LIT in the morning and the HIIT at night. Although I'm sure your trainer knows much better than me, but i thought i'd just give u my opinion as food for thought. SICK WORKOUT

--Joe

[coloBB]

strong chest workout man.. great numbers, especially in the middle of contest prep.

[Cape1]

Here is the workout I did today and let me tell you I am wiped out.

5AM 20 minutes HIT before work and first meal
9:30 AM Chest beating begins
flat bench 4 X 6, 3 sets @295, 1 set @ 315 1 warmup set 225 X15
Cable flys upper 4 X 6 @120
Cable flys lower 4 X 6 @ 90
Incline Bench Press Dumbells 4 X 6, 1@80, 2@100, 1@110
Pec Dec 4 X 6 @ 250

Finshed with 50 pushup and 100 incline situps, 100 cable crunches.

I still have 30 minutes of LI cardio to hit before I head to bed tonight.

Anyway my weight has been jumping big time on this routine next week I will try 4 sets of 4 @ 315 and see how that feels. Thanks to everyone for keeping me driving almost another week down.

Tuff

You defnitely have some upper body power T - particularly impressive given where you're at prep wise! I lost my 315 bench press and even shaved a few reps from 225, which I was getting for 15 as well. With the diet, my joints area really getting sore, which I'm sure is contributing to this. Is this happening to you at all?

[tuffmanG]

There is no way you did ALL that in the same day! Damn you bench about what i squat lol!! And I dont think I could even pick up a 110 db, it would probably snap my wrist, and you did those near the end of your workout!

Damn and LIT tonight, you are REALLY stepping it up, nice work.

The only thing I would say is that be careful about doing HIIT on an empty stomach. I consider HIIT to be equal to a weights workout, and you obviously wouldnt lift on an empty stomach. It might be better to switch around and do the LIT in the morning and the HIIT at night. Although I'm sure your trainer knows much better than me, but i thought i'd just give u my opinion as food for thought. SICK WORKOUT

--Joe

Thanks for the input Joe, I will keep that in mind the reason I did HIIT in the morning was due to the fact I didn't want to be on there for 30 minutes, and I got up late, so that is why I changed it around. The bigest thing is if I can keep my strength going I shouldn't have to worry about to much muscle loss.

Thanks,
Tuff


strong chest workout man.. great numbers, especially in the middle of contest prep.

Trying to come in the biggest dude in my weght class, I want this so bad and I know if I do lose it won't be because I got out worked.



You defnitely have some upper body power T - particularly impressive given where you're at prep wise! I lost my 315 bench press and even shaved a few reps from 225, which I was getting for 15 as well. With the diet, my joints area really getting sore, which I'm sure is contributing to this. Is this happening to you at all?

Hey Cape,
I have been blessed with great genes for chest, and really was never this strong when I used to lift at a younger age. Just kind of came into my own the older I got and more determined I am to hit the heavy stuff at lower reps. My whole thought process is while I lose weight I mentally won't let myself get weaker at lifting it is not an option for me. :)

About being sore I started taking L-carnitine one serving size on an empty stomach, and I take 10g of glutamine seperate from what I get in my shakes and BCAA. This has done wonders for my joints bro I used to wear elbow wraps because I had such bad tendonitis, but now since I started taking these two supps the pain is gone. I got that info from Ryan Fasono he told me to get 2 servings a day of glutamine for 5 grams each. Some of the best advice I have gotten to date. Anyway try it out if you can.

Tuff

[Cape1]

Tuff

Thanks. may do that. I get it in my left shoulder. I may have some rotator issues. I have to warm it up big time before lifting. I got this idea watching a Rusty Jeffers video where he does rear delt work with a rubber band and light bicep curls between sets for his shoulder. It is effective but I think I'll give the L-C a try too. Thanks

[tuffmanG]

Tuff

Thanks. may do that. I get it in my left shoulder. I may have some rotator issues. I have to warm it up big time before lifting. I got this idea watching a Rusty Jeffers video where he does rear delt work with a rubber band and light bicep curls between sets for his shoulder. It is effective but I think I'll give the L-C a try too. Thanks

Cape the L-c will really help you to with supporting the weight loss just FYI.

[tuffmanG]

Did arms today I am still seeing great weight at this point and for sure I am seeing much better progress in my midsection still have a long ways to go but the fact I can see a difference is very motivating

Workout:
db curls 4 X 6 @60lbs
db hammers 4 X 6 @60lbs
Preacher curls 4 X 6 @105 lbs
Isolation curls 4 X 6 @50lbs

Dips 4X30 body weight
Tri extensions 4 X 6 @ 120
Dumbell kickbacks 4 X 6 @ 50lbs
Push Downs 4 X 6 @ 200

Finshed with 200 crunches and then did 30 minutes LI cardio on the elliptical.

[Cape1]

Cape the L-c will really help you to with supporting the weight loss just FYI.

No problem on the weight loss. It's almost coming off too fast at this point. We may even need to bump my calories a little.

[Gerry1251]

Solid workout, T. Keep moving forward, and changes will come; quicker and more pronounced. Good luck.

[tuffmanG]

Ok I am now down another week and at my low weigth point I hit 199, but today on the scale I was at 200 so that is a 1lb loss for this week, I did not do a bf measurement I was thinking about waiting 2 more weeks. I have to say though this week I had a much harder times weith the cravings during the middle of the week, however I stayed strong and have stuck to my diet no time for falling off not even for one little thing. I do believe I can see a bit more of my definition in the mirror so I know all the work this week has done a lot.

Today will be my off day and back in the gym first thing in the morning tomorrow. Thanks for following.

Tuff

[Cape1]

T- how are you doing your body fat measurements?

[tuffmanG]

T- how are you doing your body fat measurements?

three point and five point measurement with calipers. I use a site I found on one of the forums here to plug my numbers in. I will post the site when I get home it is in my favorites on my home PC.


Tuff

[super_stevecc]

Yo tuff, long time no talk here!

Your avatar is looking good. Regarding the cravings, well, it's normal, but try to divert your attention away from food (even if that's the hardest thing to do). That's what I did. It takes some time. Haha :)

[Cape1]

three point and five point measurement with calipers. I use a site I found on one of the forums here to plug my numbers in. I will post the site when I get home it is in my favorites on my home PC.


Tuff


Thanks T. That sounds good. I mean, it's not so important the number itself is accurate as much as that it's consistent. I was just curious. My coach is going to start taking mine the end of the month. I was just too damn fat until now for the number to mean a whole lot but now i'm getting pretty lean so it's important to make sure I'm not loosing LBM. Thanks man!

Looking good in th pics T! Keep driving dude you're almost there!

[Cape1]

Thank T! I'm just griping about this whole "fear of smallness" thing. Deep inside I honestly beleive I'm getting there quick. another 3 weeks or so and I should start to see some detail! Thanks for the response. RE MOtivation: We all feed off each other in that area! It's almost like a having virtual training partners! I see guys like you, paul and others busting ass so I figure I want to be right there too!

[tuffmanG]

Ok so I met up with my trainer on Friday and he said I am right on track, however we are changing up cardio now this week, I will be doing 45 minutes on the stair climber 5 days a week, then when I get home from work I will hit the weights, and do another 30 minutes of LI cardio. So for me now it is really on, the mental thing about weights has never been an issue, it is always the cardio for me. I have to get my head around the fact that I really need to put in all my cardio to get as shreaded as I need to be.

Here is to two session cardio days and eating the same meal every day, you got to loves this if you really want to play this game.

Tuff

[Cape1]

Ok so I met up with my trainer on Friday and he said I am right on track, however we are changing up cardio now this week, I will be doing 45 minutes on the stair climber 5 days a week, then when I get home from work I will hit the weights, and do another 30 minutes of LI cardio. So for me now it is really on, the mental thing about weights has never been an issue, it is always the cardio for me. I have to get my head around the fact that I really need to put in all my cardio to get as shreaded as I need to be.

Here is to two session cardio days and eating the same meal every day, you got to loves this if you really want to play this game.

Tuff

Hey Tuff, Keep it up! That cardio ritual is pretty much the same as what I'm up to right now. The only difference is that I do mosty running. My 20 min. post workout is usually a machine or bike or something. It's rough!!! BUT, IT IS DAMN EFFECTIVE! All this would be easier, of course, with a few extra calories right!?!
Keep it up.

[billfinkbiner]

Tuff, 45 mins on the stepmill will definately get you results. Stay focused. You are going to look insane.

[Cape1]

Hey T- Just one more thing. For me, when I added that cardio (two sessions), for about a week I felt like I got hit by a Bus!!! I'm entering my 3rd week now and, while it's very difficult, I do feel a bit better. Just giving you these thoughts in case you experience something similar.

[tuffmanG]

Hi All for those of you who were following I am very sorry to have left you hanging I hurt my shoulder a bout 4 weeks ago and could not raise it at all for about a week. Needless to say I was pretty upset, gave my self some time off and have been back now for about a week going into my second week back hard. I have been hitting cardio hard, and seem to be leaning out pretty good. Stats right now current weight is 196 BF checked in at just under 12% 15 weeks to go from yesterday kind of scary it is getting so close but I think I am really looking more lean now. I will be back posting and and locked in for the remaining 15 weeks. Post pics at 12 weeks out.

Tuff

[TigerStealth]

Hi All for those of you who were following I am very sorry to have left you hanging I hurt my shoulder a bout 4 weeks ago and could not raise it at all for about a week. Needless to say I was pretty upset, gave my self some time off and have been back now for about a week going into my second week back hard. I have been hitting cardio hard, and seem to be leaning out pretty good. Stats right now current weight is 196 BF checked in at just under 12% 15 weeks to go from yesterday kind of scary it is getting so close but I think I am really looking more lean now. I will be back posting and and locked in for the remaining 15 weeks. Post pics at 12 weeks out.

Tuff

Hey Tuff, damn sorry to hear about the shoulder injury. Are you back to 100% yet? wow 12% bf...at 15 weeks out you sound like you can be ready in time. Looking forward to seeing the 12 weeks out pics,

--Joe

[tuffmanG]

Thanks Tiger,
Yeah I am back but not 100% but I don't have time to worry about that now. I just power through and will worry about my shoulder after the show. I have to have a knee surgey as well. So I guess it just comes with the territory and older age.

Thanks for keeping up, I should be show ready about one to two weeks out from show, at least that is what my trainer tells me. I am just doing everything he tells me too.

Tuff

[Jrich54338]

Tuff,
Im loving the progress buddy. I would not go real heavy with the shoulders, they are a touchy part of the body. I would say if you really want to get them shredded stick between the 10-12 rep range. Your looking great and cant wait to see the final results.

Joe

[coloBB]

tuff,

glad to see you are still progressing, I'm going to have to live vicariously through you this year. I had to end my contest prep weeks ago due to working over 60+ hours a week, and feeling like I needed to add more size if want to start winning natural shows, so I have already dived into a lean bulk and am making huge improvements. I also got a membership at betterbodies, love that freakin place! I have a client who is competing at the colo state in figure in July, so I will be sure to be there are cheer you on! Good luck and i'll be following!

[Gerry1251]

Tuff, was wondering what happened. Just caught up to this again. Hope the shoulder heals soon. Any time you want to alk, just holler. All the best.

[Vivid04]

You need more cardio. And for sure some early morning on empty stomach. Never go lower than 30 mins.

[tuffmanG]

Tuff,
Im loving the progress buddy. I would not go real heavy with the shoulders, they are a touchy part of the body. I would say if you really want to get them shredded stick between the 10-12 rep range. Your looking great and cant wait to see the final results.

Joe

My Boy Joe glad to see your still around man, thanks for advice I have changed up my routine a lot nothing lower than 12 reps for me now should keep me more healthy. I will be posting new pics in two weeks when I hit the 12 week out mark.

tuff,

glad to see you are still progressing, I'm going to have to live vicariously through you this year. I had to end my contest prep weeks ago due to working over 60+ hours a week, and feeling like I needed to add more size if want to start winning natural shows, so I have already dived into a lean bulk and am making huge improvements. I also got a membership at betterbodies, love that freakin place! I have a client who is competing at the colo state in figure in July, so I will be sure to be there are cheer you on! Good luck and i'll be following!

Bummer man sorry to hear that, but I know how it is you have to pay the bills just sorry to hear you had to give it up for now. But at least I can live through you with what you get to eat!!!!


Tuff, was wondering what happened. Just caught up to this again. Hope the shoulder heals soon. Any time you want to alk, just holler. All the best.

Yeah still here Gerry glad your still following I will let you know if I need anything, I start posing with Ryan Fasano this weekend and he is going to help me every weekend until I get to the show. I am probably going to have him train me for the Rocky Mountain which is in Nov.


You need more cardio. And for sure some early morning on empty stomach. Never go lower than 30 mins.

Yeah I here you bro I have been hitting cardio nothing lower than 45 minutes now. I will be upping the cardio the closer I get to the show, I think my trainer will have me at one hour starting at 12 weeks out, then up to 1 and a half at 8 weeks out. Man THAT SUCKS,, but it gets the results for sure.

Tuff

[Vivid04]

Yeah I here you bro I have been hitting cardio nothing lower than 45 minutes now. I will be upping the cardio the closer I get to the show, I think my trainer will have me at one hour starting at 12 weeks out, then up to 1 and a half at 8 weeks out. Man THAT SUCKS,, but it gets the results for sure.

Tuff

I'm actually from Colorado. No longer live there, but will be at the Colorado State Show this year to watch and see Phil guest pose. Since it is a national qualifier, you gotta be shredded bro. If I see you there, I'll definitely come say what up after. Good luck in your prep.

[stayfit2008]

Wow, very impressive from 2007. Transformation is outstanding! Nice to see the over 30 crowd represent!!

[tuffmanG]

I'm actually from Colorado. No longer live there, but will be at the Colorado State Show this year to watch and see Phil guest pose. Since it is a national qualifier, you gotta be shredded bro. If I see you there, I'll definitely come say what up after. Good luck in your prep.

Cool glad to see you are coming back for the show. don't know if you know Ryan Fasano, but I will be posing with him and Aarren Watkins starting this saturday at the gym. I guess Phil comes by there often too just to add some tips for us that are trying to achieve greatness as well. lol anyways I think I will be in the light heavy weight class not sure not to worried about what class I end up in I just want to be a shreaded as possible like you said.

Checked out your web page that is pretty cool man I may have to hit you up about getting a mix for the show. I will keep you in mind for sure. I want to make an impression for my first show. And make sure you say something when you see me at the show.

Tuff.


Wow, very impressive from 2007. Transformation is outstanding! Nice to see the over 30 crowd represent!!

Thank you for the words man, it truly is amazing what you can acheive if you just stay focused and refuse to quit.

Tuff

[Gerry1251]

Really respect your determnation, Tuff. All the best and good luck with Ryan and the posing. Just keep practicing.

[tuffmanG]

Really respect your determnation, Tuff. All the best and good luck with Ryan and the posing. Just keep practicing.

Thanks a lot Gerry it has been easy with folks like yourself that keep me motivated I appreciate everyones help truly is an amazing circle of people.

Tuff

[Vivid04]

Cool glad to see you are coming back for the show. don't know if you know Ryan Fasano, but I will be posing with him and Aarren Watkins starting this saturday at the gym. I guess Phil comes by there often too just to add some tips for us that are trying to achieve greatness as well. lol anyways I think I will be in the light heavy weight class not sure not to worried about what class I end up in I just want to be a shreaded as possible like you said.

Checked out your web page that is pretty cool man I may have to hit you up about getting a mix for the show. I will keep you in mind for sure. I want to make an impression for my first show. And make sure you say something when you see me at the show.

Tuff.


For sure man. I'd be happy to help you out in mixing up some routine music. I just recently did 3 mixes out here in Hawai'i - one in particular was a 3 minute guest posing routine mix for Kevin Sperling (National Competitor). But you might know Andy Haman, Colorado IFBB Pro as well. I mix his music too. I gotcha back man. Just let me know. Shoots brah.

Vivid

[tuffmanG]

For sure man. I'd be happy to help you out in mixing up some routine music. I just recently did 3 mixes out here in Hawai'i - one in particular was a 3 minute guest posing routine mix for Kevin Sperling (National Competitor). But you might know Andy Haman, Colorado IFBB Pro as well. I mix his music too. I gotcha back man. Just let me know. Shoots brah.

Vivid

Sounds good man I will hit you for sure. Yeah I know Andy just through BB.com though never met him yet.

Tuff

[Vivid04]

Sounds good man I will hit you for sure. Yeah I know Andy just through BB.com though never met him yet.

Tuff

Andy and I are really tight. He's helped me out a lot. He's definitely a very cool guy.

When/If you decide to go with Anabolic Audio, just let me know if you can by at least 6 weeks out, that way we have enough time to work on it, edit, and then get you your copies fir the show. Alright man. Shoots!

[tuffmanG]

Ok All I wanted to post some new pics this Saturday I will be 13 weeks out and starting to train with Ryan Fasano I am looking for some big results, this is the first week I have upped my cardio to over and hour everyday so far, so far I have logged over 18 miles this week. I really think this is going to be the key, but we will see what Ryan says.. Still have a lot of work to do, but I am eating very strict and hopefully will stay healthy for the stretch run. Thanks for the input all it is much appreciated.

Tuff

[coloBB]

Lookin awesome man. You seem to be on track, and still have a ways to go. That back double Bi and Side chest are sick looking! Keep it up!

[Vivid04]

I think you're bringing your elbow too far back on that side chest. I like to keep mine parallel with my torso. Any further and I think it pushes the shoulder forward and pulls the pec back too far, thus hiding size.

[tuffmanG]

Lookin awesome man. You seem to be on track, and still have a ways to go. That back double Bi and Side chest are sick looking! Keep it up!

Thanks for the words man, I hope I just keep my size with all the freakin cardio I am doing. Thanks for following.


I think you're bringing your elbow too far back on that side chest. I like to keep mine parallel with my torso. Any further and I think it pushes the shoulder forward and pulls the pec back too far, thus hiding size.

Thank you for the input vivid I will practice not holding it back so far, I was told that the farther back you hold the smaller it makes you waist appear.

Tuff

[Vivid04]

Thank you for the input vivid I will practice not holding it back so far, I was told that the farther back you hold the smaller it makes you waist appear.

Tuff

Nah. I disagree. I think to give the illusion of a smaller waist, you gotta twist and hit the abs just right. I don't really see how your arms/shoulders will help your waist look smaller from a side chest/tri pose. Look at some pictures of pros and stuff. It will help.

[tuffmanG]

Nah. I disagree. I think to give the illusion of a smaller waist, you gotta twist and hit the abs just right. I don't really see how your arms/shoulders will help your waist look smaller from a side chest/tri pose. Look at some pictures of pros and stuff. It will help.

Agreed, and I really start posing with my trainer this week so I am sure he will straighten me out, thanks for the heads up though I shouldn't be practicing it wrong to start with.

Tuff

[tuffmanG]

Well I have done it again I jacked my shoulder up again last night and can't raise it fully, I am bummed and I left my trainer a message I am pulling out of the show for July. I just want to let you all know who have been following me thank you very much for all the motivation and I will be back for sure. Good luck to all who are chasing that dream.

Regards,
Tuff

[Gerry1251]

Sorry to hear that, Tuff. But you made the right decision. Just tend to the shoulder and give it all the time it needs to fully heal. You will be back better than ever.

And feel free to stay in touch, in case you want to start planning strategy for the next show! Best to you and the family, bro.