FlTallPaul's Journey to Become a Natural Pro - Page 30

fltallpaul · 10-29-2009, 12:32 PM

Quote:

Originally Posted by goddaloveme

I am very curious to see this "special" workout layne has for you

Are you still using all the same supplements "My current supplements are Xtend, Vasocharge, Celltech, Fish Oil, Glucosamine, Multi Vitamin, Scivation Whey, and Scivation Sessamin". I am already using Xtend, Fish Oil, Multi Vitamin(using orange triad which has Glucosamine), AST VP2 Whey. What are you thoughts on the different brands of whey proteins out there. I have tried ON and AST VP2. I have also seen the new ON Hydro whey. If I compare ON regular vs ON hdyro vs AST vs Scivation for 10lbs.

ON regular = 79.99
ON hydro = 157.11
AST = 159.95
Scivation = 64.99

I know some are whey isolates and they have different absorption rates but how important and how much of a difference does that really make? I don't mind paying more for good quality supplements but only if it is really worth it. I am on my last jug of VP2 and I like it but it is pricey. The ON hydro has gotten great reviews but still pricey. I have never tried Scivation whey.

To me Whey is Whey, as long as it mixes well, has a good content profile and is affordable. Scivation wins all three of those battles so its my choice all the way. I try to eat most of my protein from whole food sources and use Whey once a day post workout....sometimes I use it more out of necessity.

My other supplements are the same, I did add Glucosamine and my joints have thanked me after about 3 weeks both my elbow tendonitis and shoulder aches were gone. All in all I am very happy with this prep...

I also just found a local posing coach who is a judge for the organization I am competing in, and has judged my show before....it's all coming together nicely!

fltallpaul · 11-01-2009, 08:16 AM

The home stretch is here as the last week of prep for show number 1 is upon me. I was off work Friday and used the entire day to get things prepared. Food shopping, tanning, lifting, cardio...everything is coming together very nicely.

Saturday morning I met with Nicole Weeks. She is a Pro Figure Champion multiple times with the IFPA and NGA. She has also judged the show I am doing in years past so I was very fortunate to be able to work with her on my mandatories. SHe has some great insights and I will be hitting all my poses multiple times per day to make sure I look smooth on stage. Here are a few shots from the posing.

After the posing session my friend Sean and I had to finish up some shopping for our Halloween costumes. Our theme was Street Fighter and we had 4 of us so we were excited to be as authentic as possible. After shopping we went to the gym. I had 15 HIIT intervals which whiped me out...as the 30 minutes of non stop posing in the morning had already worn me down....this weekend is also my lowest carbs\highest water sodium days. Let me tell you being in public is not fun when you have to pee like a pregnant woman every 20 minutes.

Went to a fun Halloween Party before calling it a day....

Today is 6 days out. My plans are to cook food for my meals until Wednesday. I am off work Thursday and Friday and will be driving to Ft. Lauderdale Thursday night. I have my polygraph on Friday morning...then its show time. going to Tan, cardio, eat with perfection and watch some football and World Series....a great day in my book!

Young9 · 11-01-2009, 08:33 AM

posing pictures looked good Paul...your side tri pose is muhhhnay!

the street fighter costume was dope! You fit the character well my friend...who do you want to win the world series? Im not much of a Yankees fan at all so Im going for the Phillies since J-Rol went to Alameda High School which is about 20 minutes from where I live.

fltallpaul · 11-02-2009, 05:57 AM

Quote:

Originally Posted by Young9

posing pictures looked good Paul...your side tri pose is muhhhnay!

the street fighter costume was dope! You fit the character well my friend...who do you want to win the world series? Im not much of a Yankees fan at all so Im going for the Phillies since J-Rol went to Alameda High School which is about 20 minutes from where I live.

I have always been an A Rod fan so I would like to see him get one...other than that I just like to see a good series, hopefully 7 games. I love it when everything comes down to one or two pitches.

I will be posting some pics in a few days when my water and sodium gets back to normal and my carbs are increased...talk about freaky seperation and detail...I am excited. Thanks Nick.

Work-Hard · 11-02-2009, 09:24 AM

Quote:

Originally Posted by fltallpaul

I have always been an A Rod fan so I would like to see him get one...other than that I just like to see a good series, hopefully 7 games. I love it when everything comes down to one or two pitches.

I will be posting some pics in a few days when my water and sodium gets back to normal and my carbs are increased...talk about freaky seperation and detail...I am excited. Thanks Nick.

Are you and Layne using a different peaking methods than he usually advocates? I am also pulling for the Phillies as I have never been a big American League fan. Plus some say I look like Shane Victorino LOL.

fltallpaul · 11-02-2009, 09:56 AM

Quote:

Originally Posted by Work-Hard

Are you and Layne using a different peaking methods than he usually advocates? I am also pulling for the Phillies as I have never been a big American League fan. Plus some say I look like Shane Victorino LOL.

We did the same approach last year, and he also had a very similiar approach with my girlfriend although her numbers were lower....Layne is very detailed and individualized with his preps.

Which part of the final week are you referring too?

Work-Hard · 11-02-2009, 10:04 AM

Quote:

Originally Posted by fltallpaul

I have always been an A Rod fan so I would like to see him get one...other than that I just like to see a good series, hopefully 7 games. I love it when everything comes down to one or two pitches.

I will be posting some pics in a few days when my water and sodium gets back to normal and my carbs are increased...talk about freaky seperation and detail...I am excited. Thanks Nick.

This

fltallpaul · 11-02-2009, 10:07 AM

Quote:

Originally Posted by Work-Hard

This

Well I won't get too specific since I hired Layne but I am not really sure what you are asking.

Layne does believe in Water and Sodium manipulation...he just doesn't drop water like some people advocate. Water get higher as does sodium and as the show day approaches they return to normal levels. Worked very well for me last year.

goddaloveme · 11-02-2009, 10:34 AM

Looking fantastic man! Looks like you are really peaking nicely! Almost there... What are you workouts looking like for this week?

fltallpaul · 11-03-2009, 06:26 AM

Quote:

Originally Posted by goddaloveme

Looking fantastic man! Looks like you are really peaking nicely! Almost there... What are you workouts looking like for this week?

Thanks workouts are

Monday-Legs
Tuesday-Back\bis
Wednesday-Chest\Shoulders\Tris
Thursday-full body light circuit
Friday-full body as needed lightly
Saturday-Game Over!

fltallpaul · 11-03-2009, 06:27 AM

Monday November 2nd, 2009

Peak Week Leg Day

Hack Squat
270x10 3 sets short rest

SLDL
185x10, 225x10, 225x10 short rest

Leg Press
5x12, 6x12, 6x12 short rest

Walking DB lunges
40x12 3 sets short rest

Leg Extension Leg Curl Superset
170x15\40x12

Glorious day of 450 carbs and I was actually a bit watery today as expected. I was very solid and insanley vascular in my legs during the workout. I caught my reflection a few times and saw veins running down my legs, even on the sides...very cool to me since last prep I did not achieve this. My legs are much improved and leaner this year, although I still have room for much more improvement....off season is gonna be fun!

So 30 minutes of cardio, tanning and ran through my mandatories a few times. I am getting so comfortable with my posing and hitting my queues that I should do very well. I am even holding my poses for 30 seconds at a time just in case its a battle up there.

So after taking in 450 carbs and 2.5 gallons of water yesterday how much weight did I gain...ummm none. Woke up drier and harder than yesterday...also slightly lighter. I think by Friday\Saturday I should be shocking myself...and that is tough at this point. Tonight post workout I am taking some pictures...probably locker room style just to show how I will look with a pump.

Countdown is down to the hours now!

goddaloveme · 11-03-2009, 06:36 AM

Very exciting! Cant wait to see the pictures.

fltallpaul · 11-03-2009, 10:48 AM

Quote:

Originally Posted by goddaloveme

Very exciting! Cant wait to see the pictures.

Update pic...450 carbs, lots of water and sodium still high....woke up much tighter today. I will try to get some pics every day. This one was taken at home with my phone...lighting is kinda rough but I was not particularly sharp so it doesn't matter much. Better pictures tonight I am sure.

goddaloveme · 11-03-2009, 02:14 PM

With 450 carbs and a bunch of water you are still looking crazy! I am going to be placing an order in the next week or so and you have convinced me to try Scivation whey. Any suggestion on flavor? I was thinking chocolate since I usually mix it in my coffee and oatmeal. I am also going to pickup some more Xtend and I was wondering on how you like blue raspberry flavor. That is the only flavor I haven't tried. I really like apple, orange and lemonade but blue raspberry sounded interesting. What are you using for your multi and glucosamine? I was considering ordering sesamin. I have used it before but only 1 bottle. I am considering getting some again to help aid in fatloss. Currently I am also taking CLA and l-carnitine but I really don't want to spend money on supps if I dont need to. You seem to have gotten pretty freakin shredded with out the help of many supps. Have you ever tried taking CLA or L-Carnitine and what are you thoughts? I know that the trick to getting shredded is diet and I think mine is pretty spot on so I just have to stay consistent. I feel however that I have to many supps in the mix right now and I want to get rid of some and keep only what I really need. Any reason you go with cell-tech instead of just getting separate creatine and dextrose and mixing them yourself? For fish oil what do you use? I am currently using NOW ultra omega 3. Anyway enough q's for now. Take care bro and you are just getting crazy with it. Keep it up!

fltallpaul · 11-03-2009, 02:30 PM

Quote:

Originally Posted by goddaloveme

With 450 carbs and a bunch of water you are still looking crazy! I am going to be placing an order in the next week or so and you have convinced me to try Scivation whey. Any suggestion on flavor? I was thinking chocolate since I usually mix it in my coffee and oatmeal. I am also going to pickup some more Xtend and I was wondering on how you like blue raspberry flavor. That is the only flavor I haven't tried. I really like apple, orange and lemonade but blue raspberry sounded interesting. What are you using for your multi and glucosamine? I was considering ordering sesamin. I have used it before but only 1 bottle. I am considering getting some again to help aid in fatloss. Currently I am also taking CLA and l-carnitine but I really don't want to spend money on supps if I dont need to. You seem to have gotten pretty freakin shredded with out the help of many supps. Have you ever tried taking CLA or L-Carnitine and what are you thoughts? I know that the trick to getting shredded is diet and I think mine is pretty spot on so I just have to stay consistent. I feel however that I have to many supps in the mix right now and I want to get rid of some and keep only what I really need. Any reason you go with cell-tech instead of just getting separate creatine and dextrose and mixing them yourself? For fish oil what do you use? I am currently using NOW ultra omega 3. Anyway enough q's for now. Take care bro and you are just getting crazy with it. Keep it up!

Scivation Whey I prefer the chocolate if I am going to mix with water. I prefer the Vanilla to mix with Xtend, Creatine and other ingredients. My girlfriend loves the Vanilla in her oatmeal as its a bit sweet, although I am sure chocolate is great too.

Xtend is Watermelon hands down. It's so good I drink it sometimes just because I enjoy it. Blue Rasberry is good but for my taste buds its a bit bitter. My favorites are in this order.
Watermelon
Green Apple
Grape
Blue Rasberry
Lemon
Orange

My mulit and Glucosamine are from Vitamin Shop around the corner. I buy what's on sale usually thier brands..about $10 a bottle.

There is no real reason for buying them seperate except I like the ease of Cell Tech and have always gotten great results. They have other ingredients in the profile which I like. If you want to save a few bucks then I am sure you can make your own creation. I only use a scoop at a time and not every day so the big bottle lasts me a long long time. I also have monohydrate which I use as well.

Getting shredded is a result of diet, cardio and hard work. No supplement is going to give you that. Anyone who tells you they got shredded from a pill is full of it. I do use Dialene 4x as I feel it not only promotes increased fat burning but also gives a great energy boost and helps with appetite suppresion when I am cutting.

My fish oil is just the brand from whatever vitamin store I am at when I need them. I also use Scivation Sesamin for essential fats.

Bottom line is everything i just mentioned above is pointless unless you are tracking your diet to some degree. If you are slacking on food intake then supplements are a waste of time. If you have your diet in line, training is on point and sleep and stress are not an issue then the supplements will just put you over the top.

Keep up the good work.

Are you using a food tracking web site like fitday? or following a specific diet?

JimmyChitwood · 11-03-2009, 02:36 PM

Quote:

Originally Posted by fltallpaul

Update pic...450 carbs, lots of water and sodium still high....woke up much tighter today. I will try to get some pics every day. This one was taken at home with my phone...lighting is kinda rough but I was not particularly sharp so it doesn't matter much. Better pictures tonight I am sure.

Looking really great Paul - prep is going amazingly well according to the pics. Looking thick, too - look at those traps, arms and chest!! Great going man.

goddaloveme · 11-03-2009, 04:07 PM

Quote:

Originally Posted by fltallpaul

Are you using a food tracking web site like fitday? or following a specific diet?

I am not using fitday although I have before. I use an excel spreadsheet to make my meal plans. I have 3 meal plans. 2 are very similar and rotated throughout the week and 1 is a re-feed meal plan used once a week on Saturday's.

Meal plan 1 : Protein 225 Carbs 161.5 Fats 61.5 Fiber 30
Meal plan 2 : Protein 238 Carbs 161.25 Fats 49.5 Fiber 38
Meal plan 3 re-feed : Protein 182 Carbs 327 Fats 50.5 Fiber 61

Rob Anderson · 11-03-2009, 06:17 PM

Paul - dammit you're looking crazy! Delts look barn door and chest is thick. great work man! Really proud of you. I know how hard you're working at it. It will all pay off.

If I don't get to see you before you go to the show best of luck! Pose it hard. Hold and show 'em what they want to see. You've got this man!

Rob

fltallpaul · 11-04-2009, 05:47 AM

Quote:

Originally Posted by goddaloveme

I am not using fitday although I have before. I use an excel spreadsheet to make my meal plans. I have 3 meal plans. 2 are very similar and rotated throughout the week and 1 is a re-feed meal plan used once a week on Saturday's.

Meal plan 1 : Protein 225 Carbs 161.5 Fats 61.5 Fiber 30
Meal plan 2 : Protein 238 Carbs 161.25 Fats 49.5 Fiber 38
Meal plan 3 re-feed : Protein 182 Carbs 327 Fats 50.5 Fiber 61

That's great that you track everything. I don't advocate only using fitday I have just come to use it and it makes my life easy. As long as you know what your taking in your doing it right.

Quote:

Originally Posted by Rob Anderson

Paul - dammit you're looking crazy! Delts look barn door and chest is thick. great work man! Really proud of you. I know how hard you're working at it. It will all pay off.

If I don't get to see you before you go to the show best of luck! Pose it hard. Hold and show 'em what they want to see. You've got this man!

Rob

Thanks Rob...this last week has been crazy with all the stuff I have to do plus Misty just got back in town late last night, then she leaves for two more days for work. I am off Thursday all day and will be running around getting some final touches done before I leave for Ft. Lauderdale Thursday night. Let me know if you have some free time we can meet up. Thanks for your help and when I am done with these shows I will put alot more focus into your show prep for June...8 months out!

fltallpaul · 11-04-2009, 05:56 AM

Tuesday November 3rd, 2009

Back\Biceps

Wide Grip Pullups
BWx10 3 sets

Tbar Rows
180x10 3 sets

High Cable Pulls Narrow Grip
160x12 3 sets

Low Cable Rows Wide Grip
120x12 3 sets

Cable Pullovers
160x15 2 sets

Seated Incline DB Curls
45x10, 40x10, 40x10

Standing Camber Bar Curls
90x10, 70x12, 70x12

Hammer Curls
40x10, 30x12

25 minutes Bike cardio

tanning

Bed Time weight 200.6, woke up at 196.4.

Last real back and bicep workout before the stage. I still have some light work to do but this was the last workout that I actually will put real effort in to. I stayed away from failure and just took my time with great stretching, MMC and filling up the bellies with the carbs I have been eating. Woke up at the same weight today as yesterday which is great since I am tapering carbs all week I should continue to tighten up. Yesterday my vascularity was much better than monday. My waist is feeling very small and muscle bellies nice and full. Just a few more days and honestly the energy of this week is just making everything I do so easy...cardio is fun...ofcourse it could be the carbs(probably the case)....

Two pics post workout last night. Getting closer to my idea of what I will look like on stage. My hamstrings were very sore last night from heavy SLDL's the day before so I expect them to become less blurry towards the day of the show.

JimmyChitwood · 11-04-2009, 06:08 AM

Jiminy Cricket!!! Back is looking sick, sick sick. Tiny waist, wide shoulders, thick mass and loads of detail. And if those hams are blurry... then it will be insane when they're tightened up.

You've been doing a quality job, Paul. Carbs must help with the mood, but seeing these kinds of results has to help too I would think.

goddaloveme · 11-04-2009, 06:21 AM

Those back shots.... WOW! Symmetry looks great, detail looks awesome, you are going to be hard to deal with.

fltallpaul · 11-04-2009, 10:24 AM

Quote:

Originally Posted by JimmyChitwood

Jiminy Cricket!!! Back is looking sick, sick sick. Tiny waist, wide shoulders, thick mass and loads of detail. And if those hams are blurry... then it will be insane when they're tightened up.

You've been doing a quality job, Paul. Carbs must help with the mood, but seeing these kinds of results has to help too I would think.

Thanks buddy...back back and more back is all is was thinking the last 18 months. Even during my cut I was trying to add size and kept my refeeds on back days. I think it paid off and now we shall see where it gets me.

My hams are still sore today, may have done too much the other day but i am done with legs until after the show so they will get better. I have some pics from last weekend up that show more detail...I am still learning how to pose them so I have to get that right and let them recover and I should have something going on back there.

Seeing pictures sure changes my mood as I feel ok but the pictures let me know my effort is being rewarded.

Quote:

Originally Posted by goddaloveme

Those back shots.... WOW! Symmetry looks great, detail looks awesome, you are going to be hard to deal with.

Thanks buddy...trying to make it an easy day for the judges.

Young9 · 11-04-2009, 11:23 AM

Paul those back shots = Game Over!!!

I just got my order of scivation vanilla whey a few days ago and I put it in my oats this morning and I agree with Misty that its super sweet and delicious! I had been stuck on the chocolate for awhile since I had 10lbs but the vanilla is great...also good mixed with jello and sunflower butter lol

FATHER FLEX · 11-04-2009, 11:32 AM

Bro you are so on it!

goddaloveme · 11-04-2009, 11:45 AM

Quote:

Originally Posted by Young9

Paul those back shots = Game Over!!!

I just got my order of scivation vanilla whey a few days ago and I put it in my oats this morning and I agree with Misty that its super sweet and delicious! I had been stuck on the chocolate for awhile since I had 10lbs but the vanilla is great...also good mixed with jello and sunflower butter lol

So do you like the vanilla better than the chocolate? I will be using it in my oats and coffee mainly and I plan to get the 10lbs so I want to pick the right one... LOL. Did you try the chocolate in your oats too?

**str8flexed** · 11-04-2009, 12:48 PM

Quote:

Originally Posted by fltallpaul

Well I won't get too specific since I hired Layne but I am not really sure what you are asking.

Layne does believe in Water and Sodium manipulation...he just doesn't drop water like some people advocate. Water get higher as does sodium and as the show day approaches they return to normal levels. Worked very well for me last year.

I don't mind answering this. There are a few days of depletion where I increase water & sodium basically just to help maintain fullness and maintain a similar solute load on the kidneys so they continue to filter at the proper rate then when I increase carbs I reduce sodium slightly in order to account for the increased amount of solutes that will need to be filtered by the kidneys so that the filtration rate stays the same. It's really not something that's ultra-critical, just a small detail that I've found can help in some cases.

BuckSpin · 11-04-2009, 12:55 PM

I am a "collector" of RDB poses, and man, yours is s-i-c-k!!! INSANE shoulder caps, awesome width & overall definition. Throw in the seperated hammies and this is a killah!

fltallpaul · 11-04-2009, 01:17 PM

Quote:

Originally Posted by Young9

Paul those back shots = Game Over!!!

I just got my order of scivation vanilla whey a few days ago and I put it in my oats this morning and I agree with Misty that its super sweet and delicious! I had been stuck on the chocolate for awhile since I had 10lbs but the vanilla is great...also good mixed with jello and sunflower butter lol

Thanks Nick...can't go wrong with either flavor but for me Chocolate is best alone, vanilla is best mixed with something.

Quote:

Originally Posted by FATHER FLEX

Bro you are so on it!

Thanks Berto...putting in the work, the rest is up to the judges.

Quote:

Originally Posted by goddaloveme

So do you like the vanilla better than the chocolate? I will be using it in my oats and coffee mainly and I plan to get the 10lbs so I want to pick the right one... LOL. Did you try the chocolate in your oats too?

I have never tried chocolate in oats, but I have made pancakes with Vanilla Whey\Egg and Oats...mix together until you get the right consistency....enjoy with sugar free syrup and its amazing how good it is.

Quote:

Originally Posted by str8flexed

I don't mind answering this. There are a few days of depletion where I increase water & sodium basically just to help maintain fullness and maintain a similar solute load on the kidneys so they continue to filter at the proper rate then when I increase carbs I reduce sodium slightly in order to account for the increased amount of solutes that will need to be filtered by the kidneys so that the filtration rate stays the same. It's really not something that's ultra-critical, just a small detail that I've found can help in some cases.

Thanks for that explanation...you say jump, I say "Pre or Post workout?"

Quote:

Originally Posted by BuckSpin

I am a "collector" of RDB poses, and man, yours is s-i-c-k!!! INSANE shoulder caps, awesome width & overall definition. Throw in the seperated hammies and this is a killah!

Thanks that means alot, back and legs and arms were my biggest concern after my last contest and I am pretty happy with the changes, and its great to hear it from a third party.

goddaloveme · 11-04-2009, 01:56 PM

Quote:

Originally Posted by str8flexed

I don't mind answering this. There are a few days of depletion where I increase water & sodium basically just to help maintain fullness and maintain a similar solute load on the kidneys so they continue to filter at the proper rate then when I increase carbs I reduce sodium slightly in order to account for the increased amount of solutes that will need to be filtered by the kidneys so that the filtration rate stays the same. It's really not something that's ultra-critical, just a small detail that I've found can help in some cases.

Very interesting.