Arian's Rise to Power

[arian11]

arian you mentioned something bout fau.. mike zourdos the coach there now?


I'll probably be enrolled at fau in the fall. already on campus but at palm beach state

Yea, he's going to be doing strength training research there with whoever wants to volunteer for his studies. But I'm sure he's gonna try and convince those people to compete in powerlifting as a team as well like we did at FSU.

[samsont]

Yea, he's going to be doing strength training research there with whoever wants to volunteer for his studies. But I'm sure he's gonna try and convince those people to compete in powerlifting as a team as well like we did at FSU.

interesting.. i should be at FAU for sometime so im sure i'll be checking it out.

[arian11]

2/17/13 - DELOAD
WEIGHT 228.9

BENCH PRESS
205x3
205x3
205x3

DB SIDE LATERALS
15x10
15x10
15x10

MINI BAND TRICEPS PUSHDOWNS
100 reps

Did a bunch of air swings, leg swings, lacrosse ball, band good mornings, fire hydrants, and other sh!t before, during, and after the stuff above.

[IAmBatman]

2/17/13 - DELOAD
WEIGHT 228.9

BENCH PRESS
205x3
205x3
205x3

DB SIDE LATERALS
15x10
15x10
15x10

MINI BAND TRICEPS PUSHDOWNS
100 reps

Did a bunch of air swings, leg swings, lacrosse ball, band good mornings, fire hydrants, and other sh!t before, during, and after the stuff above.

Oh lawd.. you're bigger than me now?

[arian11]

Oh lawd.. you're bigger than me now?

I guess so.

Tried to track my calories and macros today. Had to estimate lunch since I ate out and they have no nutritional info online.

Calories 2,906
Carbs 303
Fat 109
Protein 181

I guess I need to work on getting my protein up. Might have to buy me some protein powder since I haven none right now.

[Jason2459]

You still doing some form of carb back loading?

[arian11]

You still doing some form of carb back loading?

No I stopped at the end of 2012. I can't handle the little/no carbs all day. And I can't handle squeezing that many carbs into such a short time after my night training sessions. So the past 2 months have just been eating whatever garbage I want. But izzy said I'm fat and I should get in shape and gave me some macros to hit. I failed hitting the protein by like 70g lol.

[xRequiem]

No I stopped at the end of 2012. I can't handle the little/no carbs all day. And I can't handle squeezing that many carbs into such a short time after my night training sessions. So the past 2 months have just been eating whatever garbage I want. But izzy said I'm fat and I should get in shape and gave me some macros to hit. I failed hitting the protein by like 70g lol.

Protein is too damn hard to get. I end up with about a 3:1 carb to protein ration, come at me bro

[arian11]

Protein is too damn hard to get. I end up with about a 3:1 carb to protein ration, come at me bro

Yea I like my protein and carbs together like pizza, burritos, hamburger and fries, and stuff like that. Not having any protein powder doesn't help much either because I could have easily taken a scoop in the morning and one at night and gotten ~45g closer.

[bmontgomery87]

Protein is too damn hard to get. I end up with about a 3:1 carb to protein ration, come at me bro

drink milk constantly.
eat a tub of cottage cheese each night.

getting ~200 grams of protein per day is fairly easy. I used to be gay and track every macro and consistently eat 200-220 daily, wasn't difficult.

[L The Pirate]

I just throw a scoop and a Half of protein powder down wit my evening snack. Covers me

[thom2355]

No I stopped at the end of 2012. I can't handle the little/no carbs all day. And I can't handle squeezing that many carbs into such a short time after my night training sessions. So the past 2 months have just been eating whatever garbage I want. But izzy said I'm fat and I should get in shape and gave me some macros to hit. I failed hitting the protein by like 70g lol.

What are the macros out of curiosity?

[arian11]

drink milk constantly.
eat a tub of cottage cheese each night.

getting ~200 grams of protein per day is fairly easy. I used to be gay and track every macro and consistently eat 200-220 daily, wasn't difficult.

Heh, talked to zmcdole about cottage cheese and how I don't like it. He is supposed to be making a vid on it. I've been slacking on milk & chocolate milk lately, will have to buy some.

What are the macros out of curiosity?

I don't remember exact numbers because I talked to izzy, erick, and zmcdole about macros. But I think it was something in the range of 250g protein/85g fat/300g carbs.

[thom2355]

I don't remember exact numbers because I talked to izzy, erick, and zmcdole about macros. But I think it was something in the range of 250g protein/85g fat/300g carbs.

That should be relatively easy to hit. Do you have trouble eating a lot of beef/chicken/turkey and the sort? 250 is quite a bit, but it isn't thaaaaaaaaaaaat much meat. Just takes a lot of planning and preparation of food in mass quantities.

[izzygrant]

That should be relatively easy to hit. Do you have trouble eating a lot of beef/chicken/turkey and the sort? 250 is quite a bit, but it isn't thaaaaaaaaaaaat much meat. Just takes a lot of planning and preparation of food in mass quantities.

I suggested 285p/90f/300c if he wants to go to 231 class and 250p/85f/275c if he wants to cut down to 205, plus either improving his nutrition or supplementing properly with basics like a multi and greens. I doubt he's going to take up cooking so I imagine there's going to be a fair amount of protein powder involved, which I know you don't really approve of, but it's better than not hitting protein requirements imho.

[martin_mathers]

holy fuuck you're bigger than me too you fatass.
but yea you need more brotein. i consume at least 320g of protein per day lol. its not that hard just cook up a ton of meat and eggs. and if you wanna lose weight just dont eat carbs on non-training days.

[m3dude]

simply eating 2 lbs of meat a day gets u over 200g of protein, and thats without even counting stuff like milk, nut butters, grains etc

[arian11]

Hey look, an article about me:

http://articles.elitefts.com/trainin...shing-returns/

Here is what yesterday looked like with lunch and the chicken gumbo being estimates:



Basically get the majority of my fat at lunch which hinders some of my options at night. Same thing with today when I went to Steak N Shake for lunch. I'll post my macros today once I'm done eating tonight or tomorrow. All the meat I've bought is like Tyson breaded chicken or pre-made fajita steak and so they have carbs and fats in them which are messing up my macros as well. Going to the grocery store tonight after the gym to buy a bunch of plain chicken breast so I can get more protein in.

[thom2355]

Going to the grocery store tonight after the gym to buy a bunch of plain chicken breast so I can get more protein in.

If you don't have one, pick up a crock pot. Great for lazy cooking. 6-8 lbs of chicken into crock pot, half a bottle of buffalo sauce, 6 hours of lazy cooking = easy protein.

[m3dude]

cooking chicken is easy. preheat oven to 300, season chicken with salt, pepper, chilli powder. bake for like 25 mins and ur good to go.

[arian11]

If you don't have one, pick up a crock pot. Great for lazy cooking. 6-8 lbs of chicken into crock pot, half a bottle of buffalo sauce, 6 hours of lazy cooking = easy protein.

cooking chicken is easy. preheat oven to 300, season chicken with salt, pepper, chilli powder. bake for like 25 mins and ur good to go.

Thanks for the ideas.

2/19/13 - DELOAD
WEIGHT 230.4 LBS (BELT WAS TIGHT AS FAWK, WHAT ARE YOU DOING TO ME IZZY!)

SQUAT
45xa bunch
135x5
225x3
275x3
275x3
315x1

PULLUPS SUPERSET W/ BACK EXTENSIONS
5
5
5

10
10
10

That's it, quick workout. Tried out low bar to see how the back felt. Back felt solid. Weight felt heavy. Belt was crushing me, will have to loosen it up a hole or two. I think I should be good to go to start lifting heavy again on Saturday starting with bench.

[izzygrant]

Thanks for the ideas.

2/19/13 - DELOAD
WEIGHT 230.4 LBS (BELT WAS TIGHT AS FAWK, WHAT ARE YOU DOING TO ME IZZY!)

That's it, quick workout. Tried out low bar to see how the back felt. Back felt solid. Weight felt heavy. Belt was crushing me, will have to loosen it up a hole or two. I think I should be good to go to start lifting heavy again on Saturday starting with bench.

don't yell at me, how is this my fault?



it's not supposed to go around your dick anyway you know

[arian11]

don't yell at me, how is this my fault?



it's not supposed to go around your dick anyway you know

You set up macros for me for bulking and cutting.
I undershoot both set ups.
Hit all time weight on scale.

It is all your fault.

[izzygrant]

You set up macros for me for bulking and cutting.
I undershoot both set ups.
Hit all time weight on scale.

It is all your fault.

the abuse i put up with

[arian11]

the abuse i put up with

in bed...

[xRequiem]

You only consume 2900 calories????

I get that from milk alone. fuark

[arian11]

You only consume 2900 calories????

I get that from milk alone. fuark

Somehow I doubt you do. Also I've only consumed 2900 calories the past 2 days. Normally I would eat like an entire frozen pizza instead of what I had for dinner in that picture. Plus cookies and other garbage. So I'd be easily over 3000 calories normally. Erick takes in around 2900 cals and he weighs 220. But you gotta remember, I do 0 cardio and 0 manual labor. All I do is sit in a chair at work, lift, and eat. So I've basically wrecked my metabolism over the past 3 years or so where my TDEE is probably really low for someone who weighs 230 lbs.

[xRequiem]

Somehow I doubt you do. Also I've only consumed 2900 calories the past 2 days. Normally I would eat like an entire frozen pizza instead of what I had for dinner in that picture. Plus cookies and other garbage. So I'd be easily over 3000 calories normally. Erick takes in around 2900 cals and he weighs 220. But you gotta remember, I do 0 cardio and 0 manual labor. All I do is sit in a desk at work, lift, and eat. So I've basically wrecked my metabolism over the past 3 years or so where my TDEE is probably really low for someone who weighs 230 lbs.

I consumed close to 7000 calories today, srs. I've worked manual labor jobs since I was 18 though plus i've always been a ****ing twig.

[arian11]

I consumed close to 7000 calories today, srs. I've worked manual labor jobs since I was 18 though plus i've always been a ****ing twig.

Are you tracking your calories? Even with manual labor and lifting heavy weights, 7000 calories at 170 lbs seems a bit unrealistic. Phelps has to do a sh!t ton of swimming all day to hit calories like that and not gain weight.

[thom2355]

Are you tracking your calories? Even with manual labor and lifting heavy weights, 7000 calories at 170 lbs seems a bit unrealistic. Phelps has to do a sh!t ton of swimming all day to hit calories like that and not gain weight.

I have been hitting 7800-8200 fairly consistently for the past couple months....so I agree with this. Then again, what you hit in one day isn't really representative of what you take in every day. However, I supervise people with manual labor jobs and some of them are rather skinny despite eating quite a bit of food. Either they do not eat at home, or manual labor takes a lot out of them.