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  1. #1501
    RSP Nutrition Lead Rep jpfaherty's Avatar
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    MISC

    Forgot to mention I upped my macros on Monday, not by much, 15cho.

    Sitting at 75/465/190
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  2. #1502
    Chef Bob The Solution's Avatar
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    Originally Posted by jpfaherty View Post
    MISC

    Forgot to mention I upped my macros on Monday, not by much, 15cho.

    Sitting at 75/465/190
    You gonna surpass me in carbs soon

    Mirin that fat intake!
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  3. #1503
    RSP Nutrition Lead Rep jpfaherty's Avatar
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    Originally Posted by The Solution View Post
    You gonna surpass me in carbs soon

    Mirin that fat intake!
    Yeah, fats are good where they're at. I won't be touching them anymore. I'm going to slowly bump carbs till I hit 175lbs and then maintain for a long time (172 currently). This could be the final bump for awhile!
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  4. #1504
    Registered User bigryan03's Avatar
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    We almost at the same weight! Must be brothers. Sweet macros, they look familiar lol. I had those numbers almost exactly for a good few months of my offseason.
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  5. #1505
    Gaining slow but sure Reid456's Avatar
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    Originally Posted by jpfaherty View Post
    Yeah, fats are good where they're at. I won't be touching them anymore. I'm going to slowly bump carbs till I hit 175lbs and then maintain for a long time (172 currently). This could be the final bump for awhile!
    Maybe this isn't optimal, but I feel the other way around. Once my carbs get up to 400g I'm probably just going to be increasing fat after that. Last time I was bulking I was hitting 90-100 consistently with maybe 400-450g carbs. I didn't pay attention to macros much back then only total kcal, but they were tracked regardless.
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  6. #1506
    Grow Time Frankdaddy's Avatar
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    I think it just depends, if a person raises either or too much would be bad. I think when the ratios are off it makes a person feel bad. I remember my las treverse diet in 2009 and my fat was kept at 40 while I raised fat to 425 from 200. I started to feel awful until I creeped fat up to around 65g and then so forth. I normally keep fat around 75-100 as well with 450carbs. I dont think it would hurt to up protein intake slightly either, I know it is slightly over 1g per lb of bodyweight, but why not raise macros with it as well somewhat. I could not imagine eating 190g of protein with 450+ carbs and 75g of fat, you have to be eating zero amount of meat on most meals, and IMO the Amino profile on meat selection is second to none than source protein from carb/fat sources. I mean really though, some gurus don't even have clients count trace protein in carb sources, imagine that LOLOL.

    You seem to be growing from progress pictures, getting stronger, and staying tight so I am just throwing future ideas and examples. Not trying to sway away from something that is working well already!!!
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  7. #1507
    RSP Nutrition Lead Rep jpfaherty's Avatar
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    Originally Posted by bigryan03 View Post
    We almost at the same weight! Must be brothers. Sweet macros, they look familiar lol. I had those numbers almost exactly for a good few months of my offseason.
    Pshhh. We both know I'm sexier (nohomo)

    Originally Posted by Reid456 View Post
    Maybe this isn't optimal, but I feel the other way around. Once my carbs get up to 400g I'm probably just going to be increasing fat after that. Last time I was bulking I was hitting 90-100 consistently with maybe 400-450g carbs. I didn't pay attention to macros much back then only total kcal, but they were tracked regardless.
    I'd increase my fat more if I didn't eat all lean meat. We only eat 96/4 burger and lean steak. Gotta fit the wifes macros too! Plus, if I up my fat anymore I'd probably start humping every pillow, stuffed animal, person in sight. Libido is higher than it's been since I was like 16. I've never had my fat intake this high, so it's hitting me hard lulz.
    Originally Posted by Frankdaddy View Post
    I think it just depends, if a person raises either or too much would be bad. I think when the ratios are off it makes a person feel bad. I remember my las treverse diet in 2009 and my fat was kept at 40 while I raised fat to 425 from 200. I started to feel awful until I creeped fat up to around 65g and then so forth. I normally keep fat around 75-100 as well with 450carbs. I dont think it would hurt to up protein intake slightly either, I know it is slightly over 1g per lb of bodyweight, but why not raise macros with it as well somewhat. I could not imagine eating 190g of protein with 450+ carbs and 75g of fat, you have to be eating zero amount of meat on most meals, and IMO the Amino profile on meat selection is second to none than source protein from carb/fat sources. I mean really though, some gurus don't even have clients count trace protein in carb sources, imagine that LOLOL.

    You seem to be growing from progress pictures, getting stronger, and staying tight so I am just throwing future ideas and examples. Not trying to sway away from something that is working well already!!!
    I could def. up protein, you're right with that one. Maybe my next macro increase I will! I do get plenty of meat in my diet though. Yesterday I had 6oz of chicken and 8oz of burger and that's pretty typical. I wouldn't say that's a crazy amount but it's not bad. I only eat meat at lunch and dinner.
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  8. #1508
    Chef Bob The Solution's Avatar
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    Hit minimums
    Stop overthinking
    Eat more carbs or fat depending on what feels better for you

    In before
    People flame me for 45-50g of fat a year
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  9. #1509
    RSP Nutrition Lead Rep jpfaherty's Avatar
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    Juggernaut2 - Week 2 - OHP - 10's wave

    OHP- 1 x 5@95, 1 x 5@105, 2 x 10@110, 1 x 13@110

    2.5 Board Press- 210 x 10@9RPE, 190 x 10@8RPE, 190 x 10@8RPE, 190 x 10@9RPE


    T-Bar160 x 10@8RPE, 160 x 10@8.5RPE, 160 x 10@9RPE

    DB Curl-45 x 10@9RPE, 40 x 10@9RPE


    MISC

    Pretty good work out overall. 13 on OHP was decent. I wasn't taking too much rest time between sets so I'm happy with that.

    I can't figure out my starting weight for TBAR row (0-2). Next week I'm going to start with 170 and see how it feels. Board Press is feeling really good. I usually have someone holding the boards but I needed a camera lady so I tried it with out for that set, not bad.

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  10. #1510
    Registered User bigryan03's Avatar
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    Really digging the vids JP! Keep em coming, they're giving me a tonne of motivation and ideas in my training

    EDIT: I would follow you on the other media, however I don't know how the internet works (not very tech savvy), however I have been following you on youtube!
    Also, this is nit picking but try to focus on supinating on your curls THROUGHOUT the movement and bring the pinky up real up at the top. A cool tip I picked up from Helmsy is to 'choke' the dumbell to emphasize the supine function of the bicep.

    Originally Posted by The Solution View Post
    Hit minimums
    Stop overthinking
    Eat more carbs or fat depending on what feels better for you

    In before
    People flame me for 45-50g of fat a year
    I'm with you there bro! Slightly higher than minimum fat + protein, then the rest with carbs.
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  11. #1511
    RSP Nutrition Lead Rep jpfaherty's Avatar
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    Originally Posted by bigryan03 View Post
    Really digging the vids JP! Keep em coming, they're giving me a tonne of motivation and ideas in my training

    EDIT: I would follow you on the other media, however I don't know how the internet works (not very tech savvy), however I have been following you on youtube!
    Also, this is nit picking but try to focus on supinating on your curls THROUGHOUT the movement and bring the pinky up real up at the top. A cool tip I picked up from Helmsy is to 'choke' the dumbell to emphasize the supine function of the bicep.


    I'm with you there bro! Slightly higher than minimum fat + protein, then the rest with carbs.
    I do that when I do my seated DB curls (I go lighter), with these I'm just trying to move as much weight as possible so form isn't prefect! I got you though!

    My youtube channel will be much better starting this weekend. Vlogs and edited work out vids! stay tuned
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  12. #1512
    Registered User djkenny's Avatar
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    whats libido? fats at 50 g's feelsoldman
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  13. #1513
    RSP Nutrition Lead Rep jpfaherty's Avatar
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    Originally Posted by djkenny View Post
    whats libido? fats at 50 g's feelsoldman
    Mine got as low as 30 during prep. Hope you're peppered lol
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  14. #1514
    NGA\IFPA Pro Bodybuilder fltallpaul's Avatar
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    Looking solid in the gym JP...and that's a solid amount of food your eating, easy to fit in some Cupcakes!
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  15. #1515
    PURE INSANITY NaturalPursuit's Avatar
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    lookin big in that db curl video! as mentioned...love the constant videos!
    100 lbs over stage weight and added 900+ lbs to my total...F#$KING GROWING INTO AN IFPA AND IFBB PRO!!!!

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  16. #1516
    Chef Bob The Solution's Avatar
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  17. #1517
    RSP Nutrition Lead Rep jpfaherty's Avatar
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    Originally Posted by fltallpaul View Post
    Looking solid in the gym JP...and that's a solid amount of food your eating, easy to fit in some Cupcakes!
    Thanks Paul! I'm getting more cupcakes this weekend, yahoooo!

    Originally Posted by NaturalPursuit View Post
    lookin big in that db curl video! as mentioned...love the constant videos!
    Thanks man! Love you videos too. Mine will only get better from here on out!

    Originally Posted by The Solution View Post
    Link us to the youtube channel bro!
    See sig playa!
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  18. #1518
    Registered User bigryan03's Avatar
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    Originally Posted by jpfaherty View Post
    I do that when I do my seated DB curls (I go lighter), with these I'm just trying to move as much weight as possible so form isn't prefect! I got you though!

    My youtube channel will be much better starting this weekend. Vlogs and edited work out vids! stay tuned
    Bout damn time you get me that Vlog you promised a while back.
    Ill be waiting (im)patiently.
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  19. #1519
    RSP Nutrition Lead Rep jpfaherty's Avatar
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    Originally Posted by bigryan03 View Post
    Bout damn time you get me that Vlog you promised a while back.
    Ill be waiting (im)patiently.
    I know I know! soon.jpeg
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  20. #1520
    RSP Nutrition Lead Rep jpfaherty's Avatar
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    Juggernaut 2 - Wk 2 - Accessory day

    (copied from evernote - no formatting)

    HS Incline-2pps + 10ps x 10, 10, 10

    HS side lat- 25ps x 12, 12, 12

    HS preacher- 60ps x 10, 10, 10

    Dips- BW + 45 x 10, 10, 10

    Machine Row- 190 x 10, 200 x 10

    Leg raises- 10, 10, 10

    MISC

    As mentioned above, I've started tracking my work outs using Evernote which is an app that acts as a note pad. I enter it on my phone and it saves to my phone and the web so I will always have access to my numbers. It allows you to attach pictures, etc also. Nice little app.

    I had a good day today. Just focusing on my weak bodybuilding points. No power lifting focus on this day. Deadlift tomorrow

    Mirin my Rudolph Elite FTS hoodie?! - Gotta keep that christmas spirit going!


    Last edited by jpfaherty; 12-06-2012 at 04:19 PM.
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  21. #1521
    Registered User bigryan03's Avatar
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    LOL at the hoodie! Accessory day looks fun as hell.

    How is app in terms of accessibility? Like I was using a workout tracking app a while back but it became a pain in the ass so i just went back to pen and paper.
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  22. #1522
    Gaining slow but sure Reid456's Avatar
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    Originally Posted by bigryan03 View Post
    LOL at the hoodie! Accessory day looks fun as hell.

    How is app in terms of accessibility? Like I was using a workout tracking app a while back but it became a pain in the ass so i just went back to pen and paper.
    Evernote is just a straight up word document organization program that is synced over the Internet. Nothing fancy at all and you could use it for anything. We actually use it for the notebook in my research lab.
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  23. #1523
    RSP Nutrition Lead Rep jpfaherty's Avatar
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    Originally Posted by bigryan03 View Post
    LOL at the hoodie! Accessory day looks fun as hell.

    How is app in terms of accessibility? Like I was using a workout tracking app a while back but it became a pain in the ass so i just went back to pen and paper.
    Originally Posted by Reid456 View Post
    Evernote is just a straight up word document organization program that is synced over the Internet. Nothing fancy at all and you could use it for anything. We actually use it for the notebook in my research lab.
    ^^This! It's legit just a word pad like microsoft word, but you can access your files from anywhere!
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  24. #1524
    Registered User bigryan03's Avatar
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    Looks like im downloading evernote. Thanks fellas!
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  25. #1525
    RSP Nutrition Lead Rep jpfaherty's Avatar
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    [b]Juggernaut2 - Week 2 - DL - 10's wave

    (copied from evernote, no format)

    DL- 1 x 5@210, 1 x 5 @240, 2 x 10@260, 1 x 12@260

    Front squat- 200 x 10@9RPE PR, 185 x 10@9RPE

    Seated Good Morning- 145 x 10@8.5RPE, 135 x 10@8RPE, 135 x 10@8.5RPE



    GHR- bw x 5, bw x 3

    MISC

    First off, anyone want to critique the SGM video above? amidoingitright.jpeg?

    Second, my gym doesn't have a glute ham raise machine. Does anyone have a recommendation of another way to do them? Some makeshift way? (Link a video if you could!) This is an exercise that I need to do, but I need to find a good way to do it. Strugglin right now!

    Deadlifts felt pretty good today. I have a pretty bad head cold so it's got me a little loopy, but I'm happy with what I pulled (for now).

    Easy rep PR on Front squat - feels good man.

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  26. #1526
    Chef Bob The Solution's Avatar
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    A side angle would help more in the GM video
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  27. #1527
    Registered User djkenny's Avatar
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    Originally Posted by jpfaherty View Post
    [b]Juggernaut2 - Week 2 - DL - 10's wave

    (copied from evernote, no format)

    DL- 1 x 5@210, 1 x 5 @240, 2 x 10@260, 1 x 12@260

    Front squat- 200 x 10@9RPE PR, 185 x 10@9RPE

    Seated Good Morning- 145 x 10@8.5RPE, 135 x 10@8RPE, 135 x 10@8.5RPE



    GHR- bw x 5, bw x 3

    MISC

    First off, anyone want to critique the SGM video above? amidoingitright.jpeg?

    Second, my gym doesn't have a glute ham raise machine. Does anyone have a recommendation of another way to do them? Some makeshift way? (Link a video if you could!) This is an exercise that I need to do, but I need to find a good way to do it. Strugglin right now!

    Deadlifts felt pretty good today. I have a pretty bad head cold so it's got me a little loopy, but I'm happy with what I pulled (for now).

    Easy rep PR on Front squat - feels good man.

    FFFuuuu at those good mornings, miring bro. Hows your lower back feel after?
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  28. #1528
    Scientist/Wannabe BB wrkoutfrq's Avatar
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    Originally Posted by The Solution View Post
    A side angle would help more in the GM video
    this, but from that vid they look ok to me... the depth and form are gonna depend on your glute/ham flexibility... i usually go til my shoulders almost touch my knees, about where my ribcage makes it uncomfortable to go any deeper

    and for the glute ham raises i used to do them like this:



    but we don't have any good lat pulldown machines (srs) so i do what Brian Whitacre does and do them on a Paramount total chest machine, hooking my heels under the footrests... i just go down til my chest touches the bench (see pic for what i'm talking about)

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  29. #1529
    RSP Nutrition Lead Rep jpfaherty's Avatar
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    Originally Posted by The Solution View Post
    A side angle would help more in the GM video
    Next week!

    Originally Posted by djkenny View Post
    FFFuuuu at those good mornings, miring bro. Hows your lower back feel after?
    Feels fine! Might be singing a different tune tomorrow lol

    Originally Posted by wrkoutfrq View Post
    this, but from that vid they look ok to me... the depth and form are gonna depend on your glute/ham flexibility... i usually go til my shoulders almost touch my knees, about where my ribcage makes it uncomfortable to go any deeper

    and for the glute ham raises i used to do them like this:





    Don't have that bench! Yeah I was doing them on the lat pulldown machine and then they moved it and I can't fully extend where it's located Oh well. I'll figure something out.
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  30. #1530
    Registered User hamiltronj's Avatar
    Join Date: Oct 2008
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    Hey JP, how are things brother?

    Jelly of those macros!! Still staying lean and hitting great numbers. How was that seated good morning?
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