Skip La Cour - Mass Machine Bodybuilding (Training, Nutrition, Mindset, & Lifestyle)

[skiplacour]

Skip La Cour's Tip of the Day

You NEED "good fats" in your diet to be energetic, strong, and healthy--even when you striving to drop body fat! Don't confuse the macronutrient "fat" with the word fat in "body fat." They are NOT the same thing. You aren't doing yourself any favors by eliminating all fats from your diet.

Train Hard. Think Big.



Put Your Body and MIND In PERFECT Workout Conditions EVERY SESSION!



Skip La Cour's Mass Machine MM250 Pre-Workout


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Skip La Cour's Mass Machine Nutrition
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[Amoney1986]

Skip La Cour's Tip of the Day

You NEED "good fats" in your diet to be energetic, strong, and healthy--even when you striving to drop body fat! Don't confuse the macronutrient "fat" with the word fat in "body fat." They are NOT the same thing. You aren't doing yourself any favors by eliminating all fats from your diet.

Train Hard. Think Big.



Put Your Body and MIND In PERFECT Workout Conditions EVERY SESSION!



Skip La Cour's Mass Machine MM250 Pre-Workout


Click here to order
Skip La Cour's Mass Machine Nutrition
right here on Bodybuilding.com today.

Skip do you have a optimal percentage in mind in regards to % of total calories from these good fats. My body responds very well to a low fat diet ( roughly 15% of my daily calories).

[ScottRoland]

Hey Skip... have you ever experienced posterior interosseous branch nerve damage? Basically... doing hammer curls I got a quick "hot" pain near the inside of my elbow shooting down the forearm. Got off biceps for the day...5 days later... pain still there....tried to work through it... no luck. Gradually I had to keep lowering weight until now I'm down to 15lb dumbells and still have incredible pain when doing ANY sort of adduction move. Went to a sports doctor today.... he diagnosed it as posterior interosseous branch nerve compression... said it's real common in baseball players and fairly common in body builders.
Got a cortisone shot today.... was told to only use light weights (can't get much lighter than I'm already at) and if it's not better in 4-6 weeks.... surgery.
Any experience with this sort of thing? Pretty bummed about the set back and I'm concerned about the recovery time. If my chances of it getting better on its own are slim... I'd opt for going ahead with the surgery so I'm not 6-8 weeks set back.

[kagrithh]

Thank you so much kip, also im not very sore after i workout, i dont have access to a gym and my school gym doesnt have a bench press or many machines that i need. Im only sore for 1 hour after i workout. Is that wrong? Also what is a quick and healthy lunch I can make? Im going to keep at it, since i have been working out my 1 rep squat max has improved 20 pounds and my makeshift bench press increased by 10 lbs. Thanks Skip!

[skiplacour]

Skip do you have a optimal percentage in mind in regards to % of total calories from these good fats. My body responds very well to a low fat diet ( roughly 15% of my daily calories).

Hi Amoney1986...

The general recommendation for "regular people" is between 20% and 35%.

You'd really need to experiment within that range to know exactly what best for you.

You also need to consider the total calories you are eating from the other macronutrients to know where the amount of fat fits best.

I would say 30% is a good percentage starting point to work from.

[skiplacour]

Hey Skip... have you ever experienced posterior interosseous branch nerve damage? Basically... doing hammer curls I got a quick "hot" pain near the inside of my elbow shooting down the forearm. Got off biceps for the day...5 days later... pain still there....tried to work through it... no luck. Gradually I had to keep lowering weight until now I'm down to 15lb dumbells and still have incredible pain when doing ANY sort of adduction move. Went to a sports doctor today.... he diagnosed it as posterior interosseous branch nerve compression... said it's real common in baseball players and fairly common in body builders.
Got a cortisone shot today.... was told to only use light weights (can't get much lighter than I'm already at) and if it's not better in 4-6 weeks.... surgery.
Any experience with this sort of thing? Pretty bummed about the set back and I'm concerned about the recovery time. If my chances of it getting better on its own are slim... I'd opt for going ahead with the surgery so I'm not 6-8 weeks set back.

I have not, ScottRoland.

Best of luck. I hope everything works itself out without surgery.

The better your diet is while you are experiencing these physical limitations, the better shape you'll stay in.

You might want to take you eating habits up a few notches until you are completely healed.

[skiplacour]

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[skiplacour]

Skip La Cour's Tip of the Day

If you've only been training for a couple of months, now is NOT the time to create your own training routine or "tweak" the one you've selected. I'm the voice of reason who is going to break this to you, brother. You do NOT have the insight or experience to create or tweak yet. Take a leap of faith and follow the program you've selected blindly for 6 months--without any of your inexperienced theories or judgement.

Skip La Cour's Mass Machine Training Routines

Train Hard. Think Big.



Put Your Body and MIND In PERFECT Workout Conditions EVERY SESSION!



Skip La Cour's Mass Machine MM250 Pre-Workout


Click here to order
Skip La Cour's Mass Machine Nutrition
right here on Bodybuilding.com today.

[2nd_chance]

Skip, what's your recommendation for protein grams per pound of LBM? I probably go higher than I need to, usually around 1.75+ per day.

[Amoney1986]

Skip, what's your recommendation for protein grams per pound of LBM? I probably go higher than I need to, usually around 1.75+ per day.

Hey 2n_chance. I know I'm not skip but I was always fearful of eating too much protein until recently. I use about the same ratio as you now and have noticed much improvement already. I used to let all that talk about how your body can only digest so much limit me but seems so far not to be the case.

[norref123]

Skip,
Sorry if this question was raise before.
I want to know if I can make long term gain (years) with a 3 day split using the Max Ot principle
I know that most Max Ot routine are done with a 5 days split.
I've been using Max Ot for three month training 3 times a week with goods result

[2nd_chance]

Hey 2n_chance. I know I'm not skip but I was always fearful of eating too much protein until recently. I use about the same ratio as you now and have noticed much improvement already. I used to let all that talk about how your body can only digest so much limit me but seems so far not to be the case.

Thanks bro. Yeah I'm not worried about eating too much. Some days I go over 400g just because I'm eating around 4500 cals right now.

[skiplacour]

Skip, what's your recommendation for protein grams per pound of LBM? I probably go higher than I need to, usually around 1.75+ per day.

There's a lot of debate about what the "right" amount of protein and what's too much.

The most conservative, least controversial answer that anyone can give you is the old, standard gram per body weight formula.

The fact is that everyone does not utilize protein the same. Hard training athlete needs more protein that "regular" people. In addition, how efficiently you, yourself, utilize protein will depend on how hard you are training, how well you are eating, and the type of protein.

Every person needs to start with a standard, baseline amount of protein that they eat everyday--whatever that may be--and work either upwards or downwards from there.

I try to judge how well my body is utilizing protein each meal and in a given time period--and spread that over the day.

[jrp859]

Hey skip starting max OT tomorrow, im 20wks out from a show and Im pumped. Regarding the routines, should I follow from routine 1 to routine 2 then routine 3 etc.... or can I pick and choose which routine I do for those 8-10wks then cross that one off and do another? Also when getting closer to the show, would you change anything or keep training the same? Thanks skip!

[induced_drag]

subbed!

[MaximumResults]

Hi Skip,

Posting from my journal today, any comments are appreciated. Thanks!

Here is my diet log from today which I will keep to consistently for four months on this prep into March 2012, I'm logging to keep myself motivated and accountable. I will differ a bit day to day regarding meal selection(I have a list to choose from and plan the night before what I will eat the following day...during the week I'm even more structured which helps with a busy work/family life. I stay within the calorie range and macro intakes:

Off Day from Gym Today: Grocery store trip, meal planning, cooking


Meal 1: 1 egg, 4 whites, 1/2 cup oatmeal=284 calories, 27 protein, 7 fat, 28 carbs


Meal 2: 1 & 1/4 scoop MM 25 Whey Protein in Almond Milk=175 calories, 32 protein, 3.75 fat, 5 carbs


Meal 3: 5 oz Ham off the Bone, French Green Beans=180 calories, 29 protein, 4 g fat, 5 carbs


Meal 4: Breakfast Sandwich Muscle Builder (1 egg, 4 whites, 1 ff cheese, wheat flatbread, 2 slices lean bacon)=354 calories, 44 protein, 8.5 fat, 25 carbs


Meal 5: 5 oz Ribeye Steak, Green Beans=382 calories, 28 protein, 21 fat, 5 carbs


Meal 6: Met Rx MRP mixed into pudding consistency in ff milk, w/low fat cool whip to top=370 calories, 47 protein, 2.5 fat, 38 carbs


Totals=Calories-1,745, Protein-207, Fat-46.75, Carbs-124


I take a multivitamin in the morning and one in the evening, joint supplement twice a day also glutamine upon waking and one other time during the day, and creatine at four different times during the day for three days, then three days off creatine I incorporate crystal light into my water to help me drink a gallon a day-I love the decaf tea flavor, today I used the cherry limeade flavor

I will use carbohydrate meals around my workout though the other half of my meals, I will use green vegetables as my only carbohydrate source with my protein. Carbs will be 46 grams higher on training days due to my pre and post workout intake. After seeing how my body responds for a month, I will adjust calories by 150-200 a day and go from there. There will be a cheat meal one day per week at this point

I plan on posting a video in the future, the one I did prior was too long to send from my phone though. I need to figure that part out and I'll post something.

All the best,

MaxResults

[skiplacour]

Hi Skip,

Posting from my journal today, any comments are appreciated. Thanks!

Here is my diet log from today which I will keep to consistently for four months on this prep into March 2012, I'm logging to keep myself motivated and accountable. I will differ a bit day to day regarding meal selection(I have a list to choose from and plan the night before what I will eat the following day...during the week I'm even more structured which helps with a busy work/family life. I stay within the calorie range and macro intakes:

Off Day from Gym Today: Grocery store trip, meal planning, cooking


Meal 1: 1 egg, 4 whites, 1/2 cup oatmeal=284 calories, 27 protein, 7 fat, 28 carbs


Meal 2: 1 & 1/4 scoop MM 25 Whey Protein in Almond Milk=175 calories, 32 protein, 3.75 fat, 5 carbs


Meal 3: 5 oz Ham off the Bone, French Green Beans=180 calories, 29 protein, 4 g fat, 5 carbs


Meal 4: Breakfast Sandwich Muscle Builder (1 egg, 4 whites, 1 ff cheese, wheat flatbread, 2 slices lean bacon)=354 calories, 44 protein, 8.5 fat, 25 carbs


Meal 5: 5 oz Ribeye Steak, Green Beans=382 calories, 28 protein, 21 fat, 5 carbs


Meal 6: Met Rx MRP mixed into pudding consistency in ff milk, w/low fat cool whip to top=370 calories, 47 protein, 2.5 fat, 38 carbs


Totals=Calories-1,745, Protein-207, Fat-46.75, Carbs-124


I take a multivitamin in the morning and one in the evening, joint supplement twice a day also glutamine upon waking and one other time during the day, and creatine at four different times during the day for three days, then three days off creatine I incorporate crystal light into my water to help me drink a gallon a day-I love the decaf tea flavor, today I used the cherry limeade flavor

I will use carbohydrate meals around my workout though the other half of my meals, I will use green vegetables as my only carbohydrate source with my protein. Carbs will be 46 grams higher on training days due to my pre and post workout intake. After seeing how my body responds for a month, I will adjust calories by 150-200 a day and go from there. There will be a cheat meal one day per week at this point

I plan on posting a video in the future, the one I did prior was too long to send from my phone though. I need to figure that part out and I'll post something.

All the best,

MaxResults

Hi MaximumResults...

All of the structure is awesome!

You are only eating 1,745 calories, huh?

[Heavymetal66]

Are you bodybuilding's mr clean? If so I remember you from your articles in Ironman was it?

[MaximumResults]

Here's where honesty of my struggles in my program come in My planned cheat meal as noted has typically turned into a cheat day for me, causing me to be a standstill in progressing toward the body I want to see and live in day to day. So, I've adjusted my other days downward calorically during the week in order to remain on track. I know the scale isn't always the best indicator, so I'm using my waistline (how my pants fit, belt holes, etc) and mirror as my guide in making adjustments. When I do make adjustments I'm going to do so at a 150-200 calories per day and then see how my body responds.

I've seen calculations of the 15 calories x your bodyweight for baseline nutrition minus 500 to lose bodyfat and I have abided by that formula for 3 months in the past and ended up gaining a few pounds. Where I am at right now from a goal perspective is desiring to bring my best body into March 2012. My definition of "my best body" is low bodyfat, good muscle proportions, and overall health and well being.

My one concern in starting in this manner is that I'll start burning through muscle or drop weight too fast, though that hasn't seemed to be an issue for me to this point.

The eating plan I posted was from an off day, so on training days, my carbs go up by 46 grams and my protein up by 50 grams as I have two protein shakes (one before training and one after), so on training days I'm around 2,150 calories as that adds 400 or so more calories to the equation, looks like this:

pre workout-1 scoop MM25 whey protein, 1/2 scoop DGC sugars
post workout-1 scoop MM25 whey protein, 1/2 scoop DGC sugars

I train with weights 5 days per week (Mass Machine style) and do cardio 2 days per week. Any other observations or thoughts? This is a critical time for me in getting my mind and body to the next level.

Thanks so much for all you do, I appreciate you.

Hi MaximumResults...

All of the structure is awesome!

You are only eating 1,745 calories, huh?

[skiplacour]

Here's where honesty of my struggles in my program come in My planned cheat meal as noted has typically turned into a cheat day for me, causing me to be a standstill in progressing toward the body I want to see and live in day to day. So, I've adjusted my other days downward calorically during the week in order to remain on track.

Hi MaximumResults....

I would NOT implement this eating strategy if I were you. If your cheat meal turns into a cheat day--then so be it. Forgive your--an move on. Forget about that day and make every other day afterwards during that week a "perfect" bodybuilding, training, and eating day.

I don't think you are doing yourself any favors with this eating strategy. First of all, you allow a "bad" day of eating to affect the entire eating strategy for the entire upcoming week. Secondly, if you have a "back up plan" like this or a "way out" after you've turned your cheat meal into a cheat day, what's to prevent you from not making that same mistake again next week? That's probably why this "typically" happens, as you've described it.

Block yourself in; feel the pain of the setback (because pain can be an powerful motivator); move on; and forget it!

I know the scale isn't always the best indicator, so I'm using my waistline (how my pants fit, belt holes, etc) and mirror as my guide in making adjustments. When I do make adjustments I'm going to do so at a 150-200 calories per day and then see how my body responds.

I wouldn't worry about that yet. If I were you, I would make sure that I'm eating up to my "true" maintenance level--and no some number that was calculated for me by some generic calorie calculator on the internet. What if you could effectively and efficiently handle 200 calories a day more than what the generic calculation offered? That means you will go three months, let's say, eating 200 calories a day less than what your body can really handle. How much potential muscle will that potentially gain--or muscle you have prevented from losing? Then, you start reducing that less-than-optimal amount for food per day by 150 calories a day, how much have you cheated yourself? That's a big difference in calories when eaten over time.

When it's time to cut calories, look to your abs as a guide. If you really want to measure your progress brutally and honestly, get in front of the mirror, turn around with a handheld mirror, and look at your butt and hamstrings. That vision will give you a reality check real fast!

I've seen calculations of the 15 calories x your bodyweight for baseline nutrition minus 500 to lose bodyfat and I have abided by that formula for 3 months in the past and ended up gaining a few pounds. Where I am at right now from a goal perspective is desiring to bring my best body into March 2012. My definition of "my best body" is low bodyfat, good muscle proportions, and overall health and well being.

Find out how many calories your body can TRULY handle with experimentation. Use any of those calculations as a starting point--and then make adjustments as you see fit. If you are eating anything close to just 2,000 calories, I would think you are selling yourself short right now and not eating enough food.

One important point I need to add to that is that everyone seems to calculate calories different for some reason. You can give two people the very same daily meal plan, they go look up the calories counts on the internet, and come back with two totally different numbers. Who knows? Your 2,000 calories may be my 3,000 calories. If that's the case, then you're fine. It really doesn't matter what that number is--as long as you are consistent with way you are counting them (So, don't ask me to add up you daily diet for you! LOL )

My one concern in starting in this manner is that I'll start burning through muscle or drop weight too fast, though that hasn't seemed to be an issue for me to this point.

You have no idea of this is happening--and your opinions can change day to day (if not hour to hour). All you can do is train hard and heavily, hit the targeted muscle group with efficiency during every session, rest and recuperate before training that way again, and back up everything you do with outstanding eating habits.

The eating plan I posted was from an off day, so on training days, my carbs go up by 46 grams and my protein up by 50 grams as I have two protein shakes (one before training and one after), so on training days I'm around 2,150 calories as that adds 400 or so more calories to the equation, looks like this:

pre workout-1 scoop MM25 whey protein, 1/2 scoop DGC sugars
post workout-1 scoop MM25 whey protein, 1/2 scoop DGC sugars

See my notes above.

I train with weights 5 days per week (Mass Machine style) and do cardio 2 days per week. Any other observations or thoughts? This is a critical time for me in getting my mind and body to the next level.

I appreciate your attention to detail. That being stated, I think you need to lengthen out the time frame that you perceive between "cause and effect." Don't look at this process so much as a meal to meal, workout to workout, or even day to day basis. Evaluate what you've done over the entire week or month. This perspective will prevent you from driving yourself crazy with the all of details. You'll be able to "roll with the punches" a lot easier--while still maintaining your good structure and discipline.

It's great to have high standards. However, if you are beating yourself up more than you are enthralled with the entire challenging journey with all of its up and downs, then your standards may be doing you more harm than good in the long run.

Thanks so much for all you do, I appreciate you.

You're welcome.

Train Hard. Think Big.




Skip La Cour's Mass Machine MM250 Pre-Workout


Click here to order
Skip La Cour's Mass Machine Nutrition
right here on Bodybuilding.com today.

[martyr5]

Skip any tips for stubborn fat? Don't want to lower my calories any more and i am doing cardio 6x week at 35min with 3 HITT sessions a week.

[skiplacour]

Skip any tips for stubborn fat? Don't want to lower my calories any more and i am doing cardio 6x week at 35min with 3 HITT sessions a week.

Hi martyr5....

If I were to give advice to 95 out of 100 people who want to lose their stubborn body fat, I'd instruct them to:

1.) Invest 45 minutes or so to figure out exactly how many calories they've been eating every day.

2.) Reduce that total number of calories they are eating each day.

3.) Reduce the number of "junk food" meals they are eating (whatever that number currently is--and not give them a fixed number because, whatever number they are eating, it's more than likely too many).

4.) Add 2 to 3 cardiovascular training sessions to their workout program.

5.) Do all of these things for a few months, and

6.) Just be patient because the results will inevitably come. Maybe not as fast as the person would like them to come--but they WILL come.

If they were to just follow through with those simple instructions, those actions would help those 95 out of 100 people.

For those people who are more advanced, committed, and have done all of those things, the process for losing stubborn body fat is NOT quite that simple.

I have found that those people who are more advanced and want to get rid of their stubborn body fat need to eat MORE clean calories each day--and not reduce them. Sure, they currently don't feel hungry and their bodies seem to be functioning just fine with the number of calories they are currently eating--but they are NOT MAXIMIZING their body's ability to build muscle, lose body fat, and have more energy to function at their highest levels because they aren't really eating enough clean calories to do so.

I am going to assume that an advanced and committed person already knows exactly how many calories they are eating each day; how much protein, how many carbohydrates; and how much fat they are eating each day. I'm also going to assume that an advanced and committed person eats a planned number of meals each day and those meals have specific times. In addition, I'm going to assume that an advanced and committed person has planned, structured cheat meals and/or cheat days--and they've already figured out if that amount is few enough to lose that stubborn body fat.

If I am wrong in assuming that you know all of those good nutritional factors and execute them on a consistent basis, then you need do start doing so immediately. That's your challenge. That will help you lose that stubborn body fat.

I agree that reducing your calories even more might not be the right approach for you. Eating even fewer calories will only exasperate the problem even more. (Of course, I don't know how many calories you are eating to know that for sure.)

More cardiovascular training sessions each week can be helpful--but cardiovascular training is not as nearly as effective at getting rid of stubborn body as many people think. Your eating habits are far, far more important to your success than cardiovascular training.

The "next level" for advanced people who want to lose their stubborn body fat may be to eat more food. So, if you are eating a good, clean diet of 2,000 calories each day (for example) you may want to experiment with eating 2,500 good, clean calories a day. Make adjustments from that new starting point and either to add or reduce calories from there. You'll probably be surprised just how much better your body does at getting rid of the stubborn body fat taking this counter intuitive approach.

Train Hard. Think Big.


Supports Fat Burning and a More Efficient Metabolism. Promotes Energy, Strength, and Sharpened Mental Focus



Skip La Cour's Mass Machine Nutrition MM60EFL Energy & Fat Loss


Click here to order
Skip La Cour's Mass Machine Nutrition
right here on Bodybuilding.com today.

[skiplacour]

Are all men created equally from birth? No.

Do genetics play a big role in bodybuilding? Yes.

Here's a picture of my 6'3" brother who is just 11 months older than I am. Oh, and he's never trained with weights on any consistent level in his entire life.

I got ripped off in the genetics department!!!!! LOL

[juan072]

Are all men created equally from birth? No.

Do genetics play a big role in bodybuilding? Yes.

Here's a picture of my 6'3" brother who is just 11 months older than I am. Oh, and he's never trained with weights on any consistent level in his entire life.

I got ripped off in the genetics department!!!!! LOL

Awesome picture. When was this taken? Were you approaching/had recently completed a contest?

Do you have any other pictures like this that haven't been released before?

Thanks,

Jim

[skiplacour]

Awesome picture. When was this taken? Were you approaching/had recently completed a contest?

Do you have any other pictures like this that haven't been released before?

Thanks,

Jim

By the logo on the t-shirt that I blocked out, I would guess 1995. Yes, I am positive that picture was taken just weeks before a contest.

What other kinds of pictures are you talking about? I might.

[MaximumResults]

I would NOT implement this eating strategy if I were you. If your cheat meal turns into a cheat day--then so be it. Forgive your--an move on. Forget about that day and make every other day afterwards during that week a "perfect" bodybuilding, training, and eating day.

I don't think you are doing yourself any favors with this eating strategy. First of all, you allow a "bad" day of eating to affect the entire eating strategy for the entire upcoming week. Secondly, if you have a "back up plan" like this or a "way out" after you've turned your cheat meal into a cheat day, what's to prevent you from not making that same mistake again next week? That's probably why this "typically" happens, as you've described it.

Block yourself in; feel the pain of the setback (because pain can be an powerful motivator); move on; and forget it!


I painfully agree, lol..tough love for me today. I will not let this instruction go to waste, time to buckle down and do what I have to do. I wasn't seeing it in the fashion that I "had a way out" for making the wrong choices. I clearly see now though that is the case.

I wouldn't worry about that yet. If I were you, I would make sure that I'm eating up to my "true" maintenance level--and no some number that was calculated for me by some generic calorie calculator on the internet. What if you could effectively and efficiently handle 200 calories a day more than what the generic calculation offered? That means you will go three months, let's say, eating 200 calories a day less than what your body can really handle. How much potential muscle will that potentially gain--or muscle you have prevented from losing? Then, you start reducing that less-than-optimal amount for food per day by 150 calories a day, how much have you cheated yourself? That's a big difference in calories when eaten over time.

I just realized that I cook my chicken breasts and vegetables in olive oil, more calories that I have not accounted for. So I may be in fact closer to 2,500 a day at the moment than the 2,150 I previously listed. I'm going to experiment as you mentioned and add a bit more carbs to one meal around the workout and additional protein to a few meals (starting 200 calories at a time) and go from there. I just read your other post regarding fat loss and I just may be one of those people not eating enough calories to build muscle/lose bodyfat most effectively.

When it's time to cut calories, look to your abs as a guide. If you really want to measure your progress brutally and honestly, get in front of the mirror, turn around with a handheld mirror, and look at your butt and hamstrings. That vision will give you a reality check real fast!

Scary vision..lol... Reality check is I need to lose some bodyfat to be where I personally want to be. I actually looked better at a previous 215 than I do at 237, no doubt. Not that I need a certain number on the scale, this is just a fact though. I've been too inconsistent on my diet period.

Find out how many calories your body can TRULY handle with experimentation. Use any of those calculations as a starting point--and then make adjustments as you see fit. If you are eating anything close to just 2,000 calories, I would think you are selling yourself short right now and not eating enough food.

see my notes above..

One important point I need to add to that is that everyone seems to calculate calories different for some reason. You can give two people the very same daily meal plan, they go look up the calories counts on the internet, and come back with two totally different numbers. Who knows? Your 2,000 calories may be my 3,000 calories. If that's the case, then you're fine. It really doesn't matter what that number is--as long as you are consistent with way you are counting them (So, don't ask me to add up you daily diet for you! LOL )

I noticed this last night with steak for example, the internet said 5 grams of fat for 4 oz, I went online and it said 15 grams of fat for the same kind of steak and same amount of ounces. Another reason to just remain consistent with staple foods and execute. Less room for errors.

You have no idea of this is happening--and your opinions can change day to day (if not hour to hour). All you can do is train hard and heavily, hit the targeted muscle group with efficiency during every session, rest and recuperate before training that way again, and back up everything you do with outstanding eating habits.

Noted, implemented.

See my notes above.



I appreciate your attention to detail. That being stated, I think you need to lengthen out the time frame that you perceive between "cause and effect." Don't look at this process so much as a meal to meal, workout to workout, or even day to day basis. Evaluate what you've done over the entire week or month. This perspective will prevent you from driving yourself crazy with the all of details. You'll be able to "roll with the punches" a lot easier--while still maintaining your good structure and discipline.

Its amazing, I had the same challenge in business in 2009, I got caught up in the details of my plan and it bogged me down. Instead I should be focused on the big picture and executing my fundamentals. The details can be exhausting over a days time let alone a week or month or year. I totally see where you are coming from. Enjoying the process and forgiving myself for any past failures is so key. The Steelers coach says "one game doesn't define a season". Maybe that's the same point we are discussing here.

It's great to have high standards. However, if you are beating yourself up more than you are enthralled with the entire challenging journey with all of its up and downs, then your standards may be doing you more harm than good in the long run.

I am a detail oriented person. This helps me in some areas, for example, once I meet someone and talk with them, I will remember them even if it was five years before seeing them again. My mind works this way in all areas, I dig into everything with such detail that I have been known to drive myself and people around me crazy lol...its gotten a lot better over the years. I've made an effort to improve and learn brevity, though its still a challenge for me. I bet you can't tell as I write this reply lol

You're welcome.

So blessed to have the opportunity to interact with you and others taking steps to achieve their goals here on your thread.

[jeffh3c]

Skip,

I am wondering on when to know you have cut enough when working with calorie counting. When I count calories, I seem to only have success when eating very low amounts ~1800. (I seem to really make muscle/strength gains when eating 2700). *If I were to cut 500 per week - is this a good time frame to gauge the effects, or is a longer period needed to accurately note the effects of that cut?*

Secondly, when I stop making gains, would that be a safe number to stop cutting at and most likely still realize fat loss? I am ok with dieting, but not muscle loss. I would prefer the slower route with min muscle loss. Good gains in gym...diet is my weak area.

Thanks.

[juan072]

By the logo on the t-shirt that I blocked out, I would guess 1995. Yes, I am positive that picture was taken just weeks before a contest.

What other kinds of pictures are you talking about? I might.

Just wondering if you had other unreleased pictures - whether training, posing, at expos, trips where you were doing seminars, etc. Always cool to see.

[skiplacour]

Skip,

I am wondering on when to know you have cut enough when working with calorie counting. When I count calories, I seem to only have success when eating very low amounts ~1800. (I seem to really make muscle/strength gains when eating 2700). *If I were to cut 500 per week - is this a good time frame to gauge the effects, or is a longer period needed to accurately note the effects of that cut?*

Secondly, when I stop making gains, would that be a safe number to stop cutting at and most likely still realize fat loss? I am ok with dieting, but not muscle loss. I would prefer the slower route with min muscle loss. Good gains in gym...diet is my weak area.

Thanks.

I'm looking at your stats and trying guess what your bodybuilding and training goals are.

"Gains" for YOU mean what exactly?

Lose body fat?

Lose pounds on the scale?

Gains strength in the gym?

Or, all of the above maybe?

[BartPimpson]

Can I ask something, Skip? In one of your ebooks you mentioned something about how you had to train very early in the morning due to work commitments.

I'm in the same place myself right now and I find it a really big struggle. Is there anything I can do to have more energy in the gym at 5:00am? My workouts kind of suck right now.