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  1. #391
    NGA Pro Bodybuilder chuckles_345's Avatar
    Join Date: Dec 2002
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    12-8 Saturday:

    Diet: 198gP, 448gc, 76gF
    7:00am 3oz chicken, 1 1/2c rice, 1c brocolli, 1oz fat free cheese, 6oz blackberries, multi, 2 fish oils
    9:00-10:00am Core ABC, creatine
    11:00am 3oz chicken, taco seasoning, 1 1/2c rice, 1oz fat free cheese, 3oz salad, waldon farms
    3:00pm ROOT BEER FLOAT: 1 scoop vanilla whey, 1c skim milk, tuns of ice in a belnder mixed with 1 can diet root beer and 2 serings of kashi cereal on the side
    7:00pm 4 egg whites, 1 whole egg, 400g little red potatoes, 1c brocoli, 1oz fat free cheese, fiber one brownie
    11:30pm 3oz mixed nuts, 3 servings apple cinamon cherios

    Water: 1 gallon
    Sleep: 7 1/2hrs


    Workout: worked up to 285x1 on bench, side delts, arms




    Bench is still a litte way off of my all time best of 320x1 that I hit when I weighed 195lbs, but I'm only 35lbs off and I'm 25lbs lighter at the moment. In total, here is my progress since I started with Mike Zourdos in early September:

    Bodyweight: 162-163lbs to 169-170lbs
    Squat: 350x1 to 425x1 (ties all time best set at 25lb heavier bw)
    Bench: 250x1 to 285x1
    Deadlift: 435x1 to 475x1
    3 lift total: 1035lbs to 1185lbs



    Moving forward, I have ~9-12 months (depending upon which show(s) I decide to do) until I start prep again which should give me plenty of time to blow these numbers away and make some more progress. Hoping to slowly work up to 180lbs by April-ish at which point I promise I will take some progress pics and then I will assess what to do from there.
    Peter Fitschen M.S., PhD Candidate in Nutritional Science
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  2. #392
    Registered Bro triplewhammy's Avatar
    Join Date: Jul 2003
    Location: Illinois, United States
    Stats: 5'9", 169 lbs
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    Give us some progress pics NOW doggone it!!!
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  3. #393
    PURE INSANITY NaturalPursuit's Avatar
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    saw your updated numbers on facebook...SICK work man!
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  4. #394
    NGA Pro Bodybuilder chuckles_345's Avatar
    Join Date: Dec 2002
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    Originally Posted by triplewhammy View Post
    Give us some progress pics NOW doggone it!!!
    Haha, well to be honest I don't know if I've made enough visual progress to merit taking progress pics. Hence why I was going to wait until I hit 180lbs and then see where I was at. However, there have been several people asking about them so maybe one of the next few weekends first thing in the morning I will snap a few if I think of it. However, don't be shocked if I haven't made much visual progress yet.



    Originally Posted by NaturalPursuit View Post
    saw your updated numbers on facebook...SICK work man!
    Thanks! I plan to destroy those numbers in the next couple months!
    Peter Fitschen M.S., PhD Candidate in Nutritional Science
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  5. #395
    NGA Pro Bodybuilder chuckles_345's Avatar
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    12-9 Sunday: Off Day

    Diet: 205gP, 426gC, 76gF
    7:30am 3oz chicken, 1 1/2c rice, 1c brocolli, 1oz fat free cheese, 6oz blackberries, multi, 2 fish oils
    12:00pm 4oz chicken, taco seasoning, 1oz fat free cheese, 2c wheat noodles, 1 serving salsa, 3oz salad mix, waldon farms
    3:30pm 4oz turkey breast, 300g little red potatoes
    7:00pm SEE BELOW: 6 egg whites, 1 1/2c oatmeal, cinamon, splenda, baking powder
    10:00pm 2oz natty pb, 2 tsp sugar free jelly, 4 pieces low cal bread, 2 1/2 servings low-fat ice cream

    Water: 1 gallon
    Sleep: 9 1/2hrs


    Pancakes:
    6 egg whites, 120g oatmeal, 1/8 tsp baking powder, cinnamon, and splenda
    Marcos: 36gP, 82gC, 9gF for entire plate
    [img]*****://sphotos-b.xx.fbcdn.net/hphotos-ash3/556795_10100147655185355_553264358_n.jpg[/img]
    Peter Fitschen M.S., PhD Candidate in Nutritional Science
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  6. #396
    Gaining slow but sure Reid456's Avatar
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    Now that's a plate of pancakes. Hope you put some sort of topping on them!
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  7. #397
    Pro Nat. W/C Bodybuilder RichKnapp's Avatar
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    Now I'm hungery.
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  8. #398
    Registered User bigryan03's Avatar
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    Agreed, PICS!!!!!!!! Sweet ass bench!
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  9. #399
    NGA Pro Bodybuilder chuckles_345's Avatar
    Join Date: Dec 2002
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    Originally Posted by Reid456 View Post
    Now that's a plate of pancakes. Hope you put some sort of topping on them!
    I actually didn't put any toppings on them. I just munched on them plain and most of the time I make 1 giant pancake the night prior and bring it with me to eat at my desk while I'm working during the day. I actually prefer them cold as weird as that is. My wife usually puts some reduced sugar syrup on them and I have done waldon choc syrup before which is pretty good.


    Originally Posted by RichKnapp View Post
    Now I'm hungery.
    Sorry Rich, but I know the feeling of venturing into people's logs when they are in the offseason and I'm prepping, seeing their food, and wishing I could eat it.


    Originally Posted by bigryan03 View Post
    Agreed, PICS!!!!!!!! Sweet ass bench!
    Thanks! I'll try to get some pics one of the next few weeks if I remember, but I kind of really want to hold out until I hit 180lbs so that way there is more of a chance of seeing visual progress. Who knows, maybe I've made more progress in the past 6 months than I'm giving myself credit for.
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  10. #400
    NGA Pro Bodybuilder chuckles_345's Avatar
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    12-10 Monday:

    Diet: 198.5gP, 481gC, 75.5gF
    6:30am 3oz chicken, 1 1/2c rice, 1c brocolli, 1oz fat free cheese, 2 cuties, multi, 2 fish oils
    11:00am 1 scoop whey, 1 1/2c oatmeal
    3:30pm 3oz chicken, 1 1/2c rice, 1c brocolli, 1oz fat free cheese, apple
    6:00-7:00pm Core ABC
    8:00pm 4oz chicken, taco seasoning, 1oz fat free cheese, 2c wheat noodles, 1 servings salsa, 3oz salad mix, waldon farms
    10:00pm 3 servings apple cinamon cherios, 2c skim milk, 3oz mixed nuts

    Water: 1 gallon
    Sleep: 8 1/2hrs


    Workout: Squat, Deadlift, Weighted Pull Ups (45 for 3 sets of 10), Bent Row, Calves





    Nothing too spectacular in the gym since I just maxed squats/deads Friday and bench Saturday. Things were reasonably heavy, but I definately wasn't grinding on anything. Really happy about hitting 3 sets of 10 with a 45lb plate on me on pull ups. Pretty sure that matches an all time PR. I'm going to have to start putting more weight on myself and working the reps upwards.
    Peter Fitschen M.S., PhD Candidate in Nutritional Science
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  11. #401
    Pro Nat. W/C Bodybuilder RichKnapp's Avatar
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    lol Yes as as low as my macro's have to be (due to being wheelchair) I look at pics and throw my macro's off. lol


    Your meals today are almost 2 days work for me. lol
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  12. #402
    Chef Bob The Solution's Avatar
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    So you completed a volume block, took a 1 week deload now what are you running?
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  13. #403
    NGA Pro Bodybuilder chuckles_345's Avatar
    Join Date: Dec 2002
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    Originally Posted by RichKnapp View Post
    lol Yes as as low as my macro's have to be (due to being wheelchair) I look at pics and throw my macro's off. lol


    Your meals today are almost 2 days work for me. lol
    I know the feeling of being hungry. Hopefully this won't be as big of an issue during my next prep due to staying closer to stage weight, giving myself more time to diet, and ultimately not having to diet as hard.




    Originally Posted by The Solution View Post
    So you completed a volume block, took a 1 week deload now what are you running?
    I'm running another training block that isn't too bad right now, but will get much more difficult in the upcoming weeks.
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  14. #404
    NGA Pro Bodybuilder chuckles_345's Avatar
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    12-11 Tuesday:

    Diet: 197.5gP, 451gC, 76.5gF
    6:30am 3oz chicken, taco seasoning, 1 1/2c rice, 1c brocolli, 1oz fat free cheese, 2 cuties, multi, 2 fish oils
    11:00am 1 scoop whey, 1 1/2c oatmeal
    3:30pm 4oz turkey breast, 300g little red potatoes, apple
    5:00-6:00pm Core ABC
    7:00pm 1 sering stir fry (SEE BELOW), 1 1/2c rice
    10:00pm 1 serving low fat ice cream, 2oz natty pb, 2 tsp sugar free jelly, 4 pieces low cal bread, fiber one brownie, 1oz fat free cheese

    Water: 1 gallon
    Sleep: 8 1/2hrs


    Workout: Chest/Shoulders/Arms





    Stir Fry:
    Chicken, brocolli, peppers, onion, mushrooms, and corn


    Macros for Plate that contains 1/4 of stir fry from above with 1 1/2c cooked brown rice:
    37gP, 100gC, 9gF
    Peter Fitschen M.S., PhD Candidate in Nutritional Science
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  15. #405
    Registered User bigryan03's Avatar
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    I cant tell you how much staying leaner in the offseason helps when you get to contest time, as does giving yourself a long prep to come down slowly. I've been dieting for a little over 3 months now and I haven't felt 'dieting' in the slightest and it's almost too easy.
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  16. #406
    NGA Pro Bodybuilder chuckles_345's Avatar
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    Originally Posted by bigryan03 View Post
    I cant tell you how much staying leaner in the offseason helps when you get to contest time, as does giving yourself a long prep to come down slowly. I've been dieting for a little over 3 months now and I haven't felt 'dieting' in the slightest and it's almost too easy.
    That is exactly what I'm hoping for. The tentitive plan is to start prep ~35wks out at 20lbs over, get leaner than last time and then reverse diet into my contest. I've dieted down 4x (2004, 2006, 2008, and 2012) and everytime I had 30+ to lose.
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  17. #407
    NGA Pro Bodybuilder chuckles_345's Avatar
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    12-12-12 Wednesday:

    Diet: 193.5gP, 480.5gC, 75.5gF
    6:30am 3oz chicken, 1 1/2c rice, 1c brocolli, 1oz fat free cheese, 2 cuties, multi, 2 fish oils
    11:00am 1 scoop whey, 1 1/2c oatmeal
    3:00pm 1 scoop whey, 1 1/2c oatmeal
    5:00-6:30pm Core ABC
    7:00pm 1 serving stir fry (see yesterday), 2 servings wheat noodles
    10:00pm 2 servings kashi cereal, 1 1/2c skim milk, 2oz mixed nuts

    Water: 1.25 gallons
    Sleep: 8 1/2hrs


    Workout: Squat, good mornings, rows, calves





    Workouts are still pretty easy and won't be too bad for the remainder of the week, but they will start picking up next week.
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  18. #408
    Chef Bob The Solution's Avatar
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    In your first meal
    What is 2 cuties? Lol sounds odd
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  19. #409
    NGA\IFPA Pro Bodybuilder fltallpaul's Avatar
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    Originally Posted by The Solution View Post
    In your first meal
    What is 2 cuties? Lol sounds odd
    Don't you ever see the commercials for Cutie's...tiny citrus? I have never had one. They sound good though.

    Cuties are healthy snacks for kids! California Cuties are two varieties of mandarins: Clementine mandarins and W. Murcott mandarins. Contrary to popular belief, Cuties are not “little oranges.” You can purchase Cuties in a 2-lb., 3-lb. bag or a 5-lb. box.

    In addition to being a healthy snack option for kids, Cuties have several distinct characteristics that make them the perfect anytime, anywhere snack. Unlike other mandarins or oranges, they are:
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  20. #410
    NGA Pro Bodybuilder chuckles_345's Avatar
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    Originally Posted by The Solution View Post
    In your first meal
    What is 2 cuties? Lol sounds odd
    Originally Posted by fltallpaul View Post
    Don't you ever see the commercials for Cutie's...tiny citrus? I have never had one. They sound good though.

    Cuties are healthy snacks for kids! California Cuties are two varieties of mandarins: Clementine mandarins and W. Murcott mandarins. Contrary to popular belief, Cuties are not “little oranges.” You can purchase Cuties in a 2-lb., 3-lb. bag or a 5-lb. box.

    In addition to being a healthy snack option for kids, Cuties have several distinct characteristics that make them the perfect anytime, anywhere snack. Unlike other mandarins or oranges, they are:

    Thanks Paul! Yea they were onsale 5lbs for $5 the past couple of wks so we stocked up. They are really good and a cutie is only 8-9g carbs so my wife really enjoys them since she is prepping currently.
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  21. #411
    NGA Pro Bodybuilder chuckles_345's Avatar
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    12-13 Thursday:

    Diet: 197.5gP, 455.5gC, 74.5gF
    6:30am 3oz chicken, 1 1/2c rice, 1c brocolli, 1oz fat free cheese, 2 cuties, multi, 2 fish oils
    11:00am 1 scoop whey, 1 1/2c oatmeal
    3:30pm 1 scoop whey, 1 1/2c oatmeal
    5:30-6:30pm Core ABC
    7:00pm 1 serving chobani plain greek yogurt, 200g little red potatoes, 1c brocolli, 1oz fat free cheese, fiber one brownie
    10:00pm 2oz natty pb, 2 tsp sugar free jelly, 4 pieces wheat bread, 2oz Krave cereal, 1 1/2c skim milk

    Water: 1.25 gallons
    Sleep: 8 1/2hrs


    Workout: Bench, Incline DB, Seated Side Raise, Weighted Dips, Barbell Curl



    Not a whole lot to talk about with this workout. Got in and out of the gym in under an hr. Fri and Sat will be slightly heavier than I've been going all week; however, they still won't be extremely strenuous. Things will pick up next week and I'm looking foward to it after a couple of weeks of not training too hard (other than maxing last Fri/Sat).
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  22. #412
    NGA Pro Bodybuilder chuckles_345's Avatar
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    Pics 6 Months Post-Contest: Approx. 10lbs over stage weight. Comments on progress, weak pts, etc. welcome.











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  23. #413
    NGA Pro Bodybuilder chuckles_345's Avatar
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    More Pics:









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  24. #414
    NGA Pro Bodybuilder chuckles_345's Avatar
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  25. #415
    Gaining slow but sure Reid456's Avatar
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    It looks to me like leg width and overall size is a weakpoint. It's kind of crazy how much ab definition you still have 10lbs over. I feel like I'm losing mine and I'm only 5lbs over. Chest and arms seem like your strong points. Want to trade?
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  26. #416
    Pro Nat. W/C Bodybuilder RichKnapp's Avatar
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    Looking good Pete. ^5
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  27. #417
    Chef Bob The Solution's Avatar
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    10 pounds above stage weight wow..

    Pro's IMO:
    Very good leg conditioning
    Holding Abs
    Lean lower back
    Strong Thick Back and Legs which make your physqiue
    Biceps not bad but could use a bit more peak.

    Cons:

    Lagging Chest
    Lagging Shoulders
    Lagging Triceps

    ^^ I would focus on hammering those to death, from your physique and shots those are what lack. Your Read Double Bicep your shoulders dont pop so much
    Side Chest shoulders dont show too much roundness same with your tricep

    Chets on side chest could come up and same with Most Muscular. Just going to be 100% honest.
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  28. #418
    Operation: Stupid Lean red_cat's Avatar
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    Delts, delts, delts from all sides. That the main weakness I see. You could bring up your chest thickness a little...other than that just overall mass. Legs are killer!!!!
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  29. #419
    Registered Bro triplewhammy's Avatar
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    I think you look great and what is crazy is that you are still so lean you could hop on stage in a snap. Downside IMO is that 6 months seems like such a long time to not make much visible progress (as in your words). I actually think your legs are pretty good and abs are fantastic. One question I have...you've done such a good job rehabbing your metabolism that you are only up 10 lbs and consuming over 3000 cals/day now. So, let's say you want to put on another 5, 10, or 15 pounds...how much more are you going to have to eat to put on a ton of quality mass? Don't get me wrong, I like eating... but I always end up feeling bloated and lethargic once I get my calories up that high on a cheat day. Curious to hear your plan.

    P.S. Just watched Mike Zourdos' DUP video on biolayne.com... good stuff definitely cool theories, sounds highly legit.
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  30. #420
    NGA Pro Bodybuilder chuckles_345's Avatar
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    Originally Posted by Reid456 View Post
    It looks to me like leg width and overall size is a weakpoint. It's kind of crazy how much ab definition you still have 10lbs over. I feel like I'm losing mine and I'm only 5lbs over. Chest and arms seem like your strong points. Want to trade?
    I agree completely that I am not big enough. The plan moving forward is to slowly gain another ~10lbs and then assess where I'm at. As far as my abs go, I've always been able to see them, even at 35lbs over stage weight just becasue of the way I distribute fat. Intresting thing is that I tend to hold fat in my legs; however, they are by far leaner than ever before at this bodyweight. Normally I'm struggling to get them to come in.


    Originally Posted by RichKnapp View Post
    Looking good Pete. ^5
    Thanks Rich!


    Originally Posted by The Solution View Post
    10 pounds above stage weight wow..

    Pro's IMO:
    Very good leg conditioning
    Holding Abs
    Lean lower back
    Strong Thick Back and Legs which make your physqiue
    Biceps not bad but could use a bit more peak.

    Cons:

    Lagging Chest
    Lagging Shoulders
    Lagging Triceps

    ^^ I would focus on hammering those to death, from your physique and shots those are what lack. Your Read Double Bicep your shoulders dont pop so much
    Side Chest shoulders dont show too much roundness same with your tricep

    Chets on side chest could come up and same with Most Muscular. Just going to be 100% honest.
    Thanks for the feedback. I really appreciate it. I agree that my legs and back have come up quite a bit over the past couple of yrs and I will keep pushing to make them bigger. I also completely agree that my shoulders and arms need work; however, several others who have provided me with feedback today do not think my chest is a weak point. It has always been a strong point to the point I've always been battling to keep it from looking too big as it did a few years ago. I think these pics really didn't do my chest justice as my posing is actually quite poor due to not really practicing posing in 6 months. Either way, moving forward I definately plan to work on adding overall size becasue I need it.


    Originally Posted by red_cat View Post
    Delts, delts, delts from all sides. That the main weakness I see. You could bring up your chest thickness a little...other than that just overall mass. Legs are killer!!!!
    I agree man. Dr. Z was curious what kind of feedback I would get and delts is one thing I've heard from nearly everyone so it will be something focused on moving forward.



    Originally Posted by triplewhammy View Post
    I think you look great and what is crazy is that you are still so lean you could hop on stage in a snap. Downside IMO is that 6 months seems like such a long time to not make much visible progress (as in your words). I actually think your legs are pretty good and abs are fantastic. One question I have...you've done such a good job rehabbing your metabolism that you are only up 10 lbs and consuming over 3000 cals/day now. So, let's say you want to put on another 5, 10, or 15 pounds...how much more are you going to have to eat to put on a ton of quality mass? Don't get me wrong, I like eating... but I always end up feeling bloated and lethargic once I get my calories up that high on a cheat day. Curious to hear your plan.

    P.S. Just watched Mike Zourdos' DUP video on biolayne.com... good stuff definitely cool theories, sounds highly legit.
    Thanks for the feedback. My plan moving forward is still the same: slowly work my way up to 180lbs and assess from there. As far as gaining weight, I'm still slowly gaining weight (~2lbs/month) eating 3200-3400 cals/day and doing no cardio. If weight gain stalls, I plan to up food. I have no problem eating as I was eating 4500-5000cals/day back in the day when I was ~20yrs old. There are actaully old logs on this site where I am putting down that kind of food daily. Glad you enjoyed the DUP video. Mike definately knows his stuff and has gotten my strength up to the point where it is nearly the same at 170lbs as it was at 195lbs and I've even set/tied some squat prs in the past couple of weeks. Moving forward I plan to smash all of my current prs at a much lighter bodyweight than when I set them. If you have anymore questions about Mike Zourdos or DUP, just let me know.
    Peter Fitschen M.S., PhD Candidate in Nutritional Science
    NGA Natural Pro Bodybuilder

    Journey to my 2014 Natural Pro Debut:
    http://forum.bodybuilding.com/showthread.php?t=146355283
    Reply With Quote

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