The Italian Stallion get serious with Sporto!

[cantelmi]

Ok guys since im a carb freak and love my pumps i have decided to start working with Tommy as of today, i will post up my plan of attack when i get it later today!!!

Lets do this!

Carmine

[LayzieBone085]

Yeahhhhhhhh Buddy! another person who joins team jeffers and digs the rice cakes.

Epic stuff is ahead especially after your competition. it will be interesting to compare you through your last prep until your next prep working with Tommy.

[FitIron]

another member joins Tommy's team of freaks........

AWESOME!!!!!!!

[cantelmi]

Originally Posted by LayzieBone085

Yeahhhhhhhh Buddy! another person who joins team jeffers and digs the rice cakes.

Epic stuff is ahead especially after your competition. it will be interesting to compare you through your last prep until your next prep working with Tommy.

hell yeah i cant wait.... 2 eat rice cakes that is lol!

Originally Posted by FitIron

another member joins Tommy's team of freaks........

AWESOME!!!!!!!

Yeah bro its go time.

Training for today havent got sportos program yet so i just did my own.

Chest + Extras

Smith machine Press -
10 x 40kg
10 x 60kg
8 x 70kg
6 x 80kg

Dumbell flys -
10 x 20kg
10 x 22.5kg
10 x 22.5kg drop set
10 x 12.5kg

Chest Press -
10 x 100 pounds
10 x 120 pounds
8 x 140 pounds

Peck Deck -
10 x 50 pounds
10 x 70 pounds
8 x 90 pounds drop set
6 x 70 pounds drop set
10 x 40 pounds

Lateral raises
15 x 10 pounds
12 x 15 pounds

Wrist curls
30 x 40 pounds
30 x 40 pounds
30 x 40 pounds

Rack Chins
BW x 10
BW x 10
BW x 8

Leg Raises
BW x 10
BW x 10
BW x 10
BW x 10

Nutrition will be posted later with supplmentation

[devo09]

subbed, your in good hands bro

[cantelmi]

Originally Posted by devo09

subbed, your in good hands bro

Thanks bro your log helped me make my decision to hire Tommy, i just hope i get has many carbs as u when i bulk! Also how u liking Prime?

Also wish i had them sweet rice cakes u guys get. I love sweet chilli and sour cream but when eaten in big amounts the sodium gets kida high.

[devo09]

Originally Posted by cantelmi

Thanks bro your log helped me make my decision to hire Tommy, i just hope i get has many carbs as u when i bulk! Also how u liking Prime?

Also wish i had them sweet rice cakes u guys get. I love sweet chilli and sour cream but when eaten in big amounts the sodium gets kida high.

Ya Tommy has been a big help, I can't really comment on the Prime yet, hasn't really been long enough. Rice cakes are awesome lol, also I wouldn't worry about sodium unless you have a pre-existing health condition

[whatnow5]

Hey, I have been wondering what happened to you.

Now I know you been grubbin on those rice cakes! lol

[Exa123]

Originally Posted by devo09

Ya Tommy has been a big help, I can't really comment on the Prime yet, hasn't really been long enough. Rice cakes are awesome lol, also I wouldn't worry about sodium unless you have a pre-existing health condition

i can back up carmine, the rice cakes are mega high in sodium. i had to stop eating them cause they made me feel pretty bloated and ****ty. its the flavouring that they put on it here - prob not going to hurt your physique in a muscle building sense but it does make you feel uncomfortable bloated at times considering how many you have to eat to hit your carb numbers. individual i guess, i didnt like them but that doesnt mean that they are bad

[thebasil]

WELCOME to the team bro! This is going to be a good decision you've made.

Consider me subbed and along for the ride.

(And f*** the sodium, I eat rice cakes way too much and I barely hold water from them or feel bloated. They're so good!)

[cantelmi]

Originally Posted by devo09

Ya Tommy has been a big help, I can't really comment on the Prime yet, hasn't really been long enough. Rice cakes are awesome lol, also I wouldn't worry about sodium unless you have a pre-existing health condition

Nah its just that they bloat me up but sometimes its worth it, sweet chilli and sour cream is the bomb!

Originally Posted by whatnow5

Hey, I have been wondering what happened to you.

Now I know you been grubbin on those rice cakes! lol

Dont forget the tiny teddies 2!

Originally Posted by Exa123

i can back up carmine, the rice cakes are mega high in sodium. i had to stop eating them cause they made me feel pretty bloated and ****ty. its the flavouring that they put on it here - prob not going to hurt your physique in a muscle building sense but it does make you feel uncomfortable bloated at times considering how many you have to eat to hit your carb numbers. individual i guess, i didnt like them but that doesnt mean that they are bad

x2

Originally Posted by thebasil

WELCOME to the team bro! This is going to be a good decision you've made.

Consider me subbed and along for the ride.

(And f*** the sodium, I eat rice cakes way too much and I barely hold water from them or feel bloated. They're so good!)

Thanks dude, what is the name of the brand the ones that u guys get im going to see if i can find them anywhere in australia?

[cantelmi]

Still waiting on Tommy so for tomorrow i wikk just hit Back and Traps and use these macros.

P ? 244g
C ? 165g
F ? 55g
Totals = 2131

Not sure what Tommy will give me but im hoping for a few more carbs!!!!

[Exa123]

Originally Posted by cantelmi

Still waiting on Tommy so for tomorrow i wikk just hit Back and Traps and use these macros.

P ? 244g
C ? 165g
F ? 55g
Totals = 2131

Not sure what Tommy will give me but im hoping for a few more carbs!!!!

In due time soldier, slow pace and steady increases over time is better suited then chucking it all in the ring straight away and then you got no where to go - add a bit let the body handle it then feed it a bit more.

Seeing as though you were on the cut diet, give your body time to process carbs and use then when it see's the need for more give it some more - Tommy will look after it no doubt but i beleive thats his way of thinking (T correct me if im wrong) rather then giving you a bunch of carbs cause they are nice to eat

Good choice playa selecting Tommy, he is building a motherf**ing empire lol

He deadset wont need a day job soon

[cantelmi]

Off the gym to pound some back now, just bumping this so hopefully Tommy can see it!

[cantelmi]

Originally Posted by Exa123

In due time soldier, slow pace and steady increases over time is better suited then chucking it all in the ring straight away and then you got no where to go - add a bit let the body handle it then feed it a bit more.

Seeing as though you were on the cut diet, give your body time to process carbs and use then when it see's the need for more give it some more - Tommy will look after it no doubt but i beleive thats his way of thinking (T correct me if im wrong) rather then giving you a bunch of carbs cause they are nice to eat

Good choice playa selecting Tommy, he is building a motherf**ing empire lol

He deadset wont need a day job soon

I just need to stay as lean as u champ and ill be happy!

[thebasil]

Originally Posted by cantelmi

Thanks dude, what is the name of the brand the ones that u guys get im going to see if i can find them anywhere in australia?

Its just Quaker, same brand that makes Quaker oats and the like. Dunno if its in aussieland though...

[thebasil]

strong double post -_-

[cantelmi]

Originally Posted by thebasil

Its just Quaker, same brand that makes Quaker oats and the like. Dunno if its in aussieland though...

Might be worth moving they sound so good!

[cantelmi]

10th November

Cardio - 40min LI Pre Meal 1

Training - Back + Traps + Rear Delts + Abs

Rack Chins
BW x 12
BW x 12
BW x 10
BW x 10

Lat Pulldown -
10 x 100lbs
10 x 120lbs
10 x 120lbs (wraps)
10 x 120lbs (wraps)

Rack Deadlifts -
10 x 60kg
10 x 80kg
10 x 100kg
10 x 1200kg

Cable Rows -
10 x 130lbs
6 x 230lbs
4 x 250lbs (stack)

Straight Arm Pulldowns
10 x 30 pounds
10 x 40 pounds
10 x 50 pounds

Behind the Back shrugs on smith machine
15 x 40kg
12 x 90kg
12 x 90kg

Reverse Flys
10 x 20 pounds
10 x 25 pounds
10 x 30 pounds
10 x 33 pounds

Leg Raises
BW x 20
BW x 20
BW x 20


Supps
Multi
Fish Oil
Xtend
Nano Vapor
Whey
Prime
Knockout
Glutaform
Creaform

Macros (Not directed by Tommy yet)
P ? 244g
C ? 165g
F ? 55g
Totals = 2131

Notes - As usual since the comp i have been feeling super strong in the gym and intencity is through the roog, but once i come home ive been so hungry thats why i gained so much fat post comp, tonight i plan to try stuff down alot of green veggies to help keep my appetitie and hunger at bay.

Im not sure if Tommy is going to make me cut, recomp or lean bulk from here. On one hand i seriously need the mass to compete again next year but i also wanted to get a bit leaner for summer i cant wait to hear what Tommy's thoughts are.

Carmine

[LayzieBone085]

Theres like 50g of sodium in the rice cakes.. you call that high ?

[devo09]

Originally Posted by LayzieBone085

Theres like 50g of sodium in the rice cakes.. you call that high ?

that is ungodly high.....50mg isn't bad tho

[cantelmi]

Originally Posted by LayzieBone085

Theres like 50g of sodium in the rice cakes.. you call that high ?

Originally Posted by devo09

that is ungodly high.....50mg isn't bad tho

Nah boys the 1's me and Dan are talking about contain about 400mg per 5 rice cakes, if u only eat a few its ok but once u put down 10 which is quite easy it starts to add up and makes me feel quite bloated.

[Exa123]

Originally Posted by cantelmi

Nah boys the 1's me and Dan are talking about contain about 400mg per 5 rice cakes, if u only eat a few its ok but once u put down 10 which is quite easy it starts to add up and makes me feel quite bloated.

exactly! different brands and different flavours which is why its so high....like i said before its not going to kill ya but its a touch to high for my liking and makes you feel pretty lousy.

[devo09]

The most important aspect regarding sodium is to keep it somewhat consistent. I mean if your usual daily sodium intake is very low then a moderate intake will "bloat" you.
If you sodium intake is low, your kidneys will conserve sodium in order to maintain homeostasis, if your intake of sodium is high, excess sodium will be excreted through the urine, so you won't get "bloated" as much if you keep a consistently higher sodium intake. And you don't really need to avoid sodium (unless you have a pre-existing medical condition).
Plus, if your working out hard and sweating alot your going to need a boatload of sodium anyways.

[Virginator]

SUBBED Welcome to the team bro!

[cantelmi]

Originally Posted by Virginator

SUBBED Welcome to the team bro!

Thanks dude gald to be here!

[cantelmi]

Initial Diet:

Normal Days
Fat: 45g
Carbohydrate: 200g
Protein: 215g
Calories: 2065cals

Refeed Days
Fat: 40g
Carbohydrate: 320g
Protein: 195g
Calories: 2420cals

Goal: Recomp

Supplement Protocol


? Multi/Fish Oil/Omega 3: 6: 9 caps
? Xtend: 2 scoops 25-35mins pre-workout; 4 scoops sipped on during
? Vasocharge/Nano Vapor: 2 scoops 25-35mins pre-workout w/xtend
? Knockout
? Whey Protein
? USP Labs PRIME/ Thermolife t-bol
? WMS

[cantelmi]

Wednesday 12th November - HIIT

Meal 1 - (20P/30C/8F)
6 Egg Whites
50g Oats
2 x Omega 3:6:9 Caps
1 x Multi + 1 x CoQ10 + 2 x Prime

Meal 2 - (30P/5C/5F)
130g Chicken Breast
300g Green Veggies
5 mil flaxseed oil

Meal 3 (30P/5C/5F)
130g Chicken Breast
300g Green Veggies
5 mil flaxseed oil

Meal 4 - (38P/48C/10F)
1.5 Scoops Whey
70g Oats

Pre Workout Shake
1 Scoop Nano Vapor + 2 Scoops Xtend + 2g Beta Alanine
2 x Prime caps + 3 x T-bol caps

During Workout Shake
4 Scoops Xtend + 2 Scoops Beta Alanine

Post Workout Shake - (40P/60C/2F)
2 scoops 12 hour whey Protein + 12 rice cakes or 60g WMS or 80g Mixed Lollies + 5g Glutamine/creatine

Meal 5 - (38P/30C/5F)
160g Chicken Breast
300g Green Veggies
5 rice cakes
2 x Fish oil caps

Meal 6 (38P/10C/6F) + 2 x Prime Caps
8 egg whites
200g Low fat/Low sugar yoghurt
1 whole egg

PRE Bed:
3 x T-bol caps + 3 x Knockout

P ? 215g
C ? 188g
F ? 41g

First Weigh in: ????? (Posted Tomorrow Morning Pre Meal 1)

*Notes My carbs are slightly of eg 12g but I did this on purpose because during the day I might have 1 or 2 carrots if I get hungry and I like using sweetener in my coffee and also like having a few pieces of chewing gum. Ive never done HIIT so im interested to c how I go!

[Exa123]

Originally Posted by cantelmi

Wednesday 12th November - HIIT

Meal 1 - (20P/30C/8F)
6 Egg Whites
50g Oats
2 x Omega 3:6:9 Caps
1 x Multi + 1 x CoQ10 + 2 x Prime

Meal 2 - (30P/5C/5F)
130g Chicken Breast
300g Green Veggies
5 mil flaxseed oil

Meal 3 (30P/5C/5F)
130g Chicken Breast
300g Green Veggies
5 mil flaxseed oil

Meal 4 - (38P/48C/10F)
1.5 Scoops Whey
70g Oats

Pre Workout Shake
1 Scoop Nano Vapor + 2 Scoops Xtend + 2g Beta Alanine
2 x Prime caps + 3 x T-bol caps

During Workout Shake
4 Scoops Xtend + 2 Scoops Beta Alanine

Post Workout Shake - (40P/60C/2F)
2 scoops 12 hour whey Protein + 12 rice cakes or 60g WMS or 80g Mixed Lollies + 5g Glutamine/creatine

Meal 5 - (38P/30C/5F)
160g Chicken Breast
300g Green Veggies
5 rice cakes
2 x Fish oil caps

Meal 6 (38P/10C/6F) + 2 x Prime Caps
8 egg whites
200g Low fat/Low sugar yoghurt
1 whole egg

PRE Bed:
3 x T-bol caps + 3 x Knockout

P ? 215g
C ? 188g
F ? 41g

First Weigh in: ????? (Posted Tomorrow Morning Pre Meal 1)

*Notes My carbs are slightly of eg 12g but I did this on purpose because during the day I might have 1 or 2 carrots if I get hungry and I like using sweetener in my coffee and also like having a few pieces of chewing gum. Ive never done HIIT so im interested to c how I go!

WHere did you get USP Prime from?? I tried buying it off BB.com and it said they couldnt ship it to Australia

[Exa123]

Originally Posted by devo09

The most important aspect regarding sodium is to keep it somewhat consistent. I mean if your usual daily sodium intake is very low then a moderate intake will "bloat" you.
If you sodium intake is low, your kidneys will conserve sodium in order to maintain homeostasis, if your intake of sodium is high, excess sodium will be excreted through the urine, so you won't get "bloated" as much if you keep a consistently higher sodium intake. And you don't really need to avoid sodium (unless you have a pre-existing medical condition).
Plus, if your working out hard and sweating alot your going to need a boatload of sodium anyways.

Its individual IMO, i dont want to hijack carmines thread but i did say that whilst its not BAD for you i just did not like how i was feeling with all the sodium. No one is stating that its bad for your health OR physique