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  1. #31
    RSP Nutrition Lead Rep jpfaherty's Avatar
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    Originally Posted by Bnizzle163 View Post
    Simply... cannot.... take.... the FOOD PICS!!

    Awesome fricking work! In the gym, and the kitchen.
    Everything this man said!
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  2. #32
    Registered User AnotherFatAss's Avatar
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    :O
    Cool.
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  3. #33
    Chef Bob The Solution's Avatar
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    How are you making the homemade blizzards and the macros?
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  4. #34
    <<TEAM MAGNUM>> B Con's Avatar
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    Originally Posted by The Solution View Post
    How are you making the homemade blizzards and the macros?
    THIS.

    And subbed. Glad to see you doing work. Those pro shots look great. Keep killing it.
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  5. #35
    Grow Time Frankdaddy's Avatar
    Join Date: Oct 2006
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    No workouts today, and I really hate these days fo sho!!! Tomorrow is an upper with Saturday being the Lower portion that I split up because I can't stand the 3x per week sheiko lays out. I am going to evaluate when to make food increasements based on how I look, but how I am feeling. When I make a food increasement I feel fine, I start enjoying the increasement, and then 5+ days later I have started craving more and the uncontrollable feeling of eating more occurs...Since I have went a week on my current macros I believe I will raise them tomorrow or Saturday to keep myself from yo yo eating. I am feeling great, body compsotion from Tuesday pics seemed to be okay with how I look besides being flat. On that note I believe focusing on if I am flat or not should be another reason that I go ahead and up my caloric intake slightly. I have no issues with energy, motivation in the gym, or the ability of an erection, but my desire is not nowhere near at its peak...hopefully that comes back soon. Just putting notes down about issues that prep causes, and time frame for future references when they become resolved.

    Food has been great, really enjoying baking and so much that all my macros go into baking rather than my normal grilling. I am not sure how a lot of you have fun though with such low protein intake and such high carb/fat ratios. I gotta have my eggs/chicken by the bundle still




    Banana Nut Loaf Muffin Stack
    [img]*****://sphotos-b.xx.fbcdn.net/hphotos-snc7/305659_10151077639081981_272104580_n.jpg[/img]







    Originally Posted by NaturalPursuit View Post
    Doing GREAT in here and still lookin SHREDDDED!!!
    I don't feel like I am lean, but the pics show I am doing okay...If I did not take the pictures I would absolutely binge from feeling like I am wasting my time because I do not see what the pics show at all. So I am trying to take a pic 1-2x per week.

    Originally Posted by Ccm644 View Post
    Certainly some great food pictures

    Workouts are looking solid

    IN for PR's
    PR"s will be hit soon, and tie previous PR's hopefully soon. Taking it easy with the weights that I use to really dig deep and re-evaluate my form, but that does not mean I am not killing it

    Originally Posted by Bnizzle163 View Post
    Simply... cannot.... take.... the FOOD PICS!!

    Awesome fricking work! In the gym, and the kitchen.
    Originally Posted by jpfaherty View Post
    Everything this man said!

    Thanks guys, especiall with some of the food pics you all have posted always look rather amazing.

    Gonna blast things in the gym though, food will just be a reward soon enough...PROMISE LOCKED

    Originally Posted by AnotherFatAss View Post
    :O
    Cool.
    LOL

    Originally Posted by The Solution View Post
    How are you making the homemade blizzards and the macros?
    Typical recipe below

    Macros change depending the flavor blizzard that I want to make

    Originally Posted by B Con View Post
    THIS.

    And subbed. Glad to see you doing work. Those pro shots look great. Keep killing it.
    Thanks man, it's going to be a miraculous journey. It's time to take things to an all new level on all counts.








    Here is a chocolate recipe I use. I have an ice cream machine, but somtimes I don't feel like getting the thing out or cleaning it. Sometimes I use Arctic Zero if I picked some up, the vanilla maple works amazing with all blizzard recipes I have done.


    2 ounces (55 g) semisweet chocolate

    6 tablespoons Almond milk, whole or low-fat, doesnt matter

    6 tablespoons (80 ml) Baileys liquor, I use an extract

    1 banana,

    1 tablespoon rum extract

    In a small bowl set over a pan of simmering hot water (or put in the microwave), melt the chocolate with the milk. added

    Blend the melted chocolate the liquur extract, the banana, and rum until smooth.

    3. Pour into a metal container, cover, and freeze for at least 4 hours. Comes out great. Then I add in whatever mix ins like oreos, pumpkin, graham crackers, etc....

    If you have a machine just throw the stuff in the machine and you just dont have to wait the 4 hours, WIN lol
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  6. #36
    Grow Time Frankdaddy's Avatar
    Join Date: Oct 2006
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    TGIF!!!! I was amped to hit the weights all day while I was at work, and I was really amped for PWO foooood. Both sessions were destroyed, and I am feeling very well. I am starting to put together goals, but not overboard with that as I have yet to hit a max effort session since June or July on any main lift. Since I am running front squats I will not be in my groove with back squats obviously. If my max effort session in 2 weeks with front squats goes as well as I am hoping then I plan to switch back to regular squats for another strength phase and adaptation period. After that phase, which will be close to 2013, I plan to run smolov for squats, but not the intense phase most likely. and focus on arm growth during that time as well. My goal is to reach 600lbs on the squat before next summer, in a sanctioned meet as well. As for deadlifts I want 600 in a meet, and 315+ which all seem rather easy to reach as long as I put in the normal work, and performing them all on the same day will be a task, but possible with my previous best performances.

    I have not checked weight yet, will tomorrow, but the cravings started to become extreme again so that is my que to up some food intake. I upped fats by 5g and carbohydrates by 35g, which is not much compared to my 100g carbohydrate raise from last week, but since I did not seem to really gain much from appearance, I did not want to jinx things this week, and now I will start slowly adding in macros, or as much as I feel is needed to mentallly stabilize me.




    Incline BB Bench
    115x15,15,15
    135x10,10
    145x8,8
    165x8,8
    175x5,5
    195x2,2
    175x4,4
    155x5,5
    Drop set
    135x10
    115x15

    Cable FLies
    40x10,10,10,10,10

    BW DIps
    BWx12,12,12

    Pec Dec
    100x15,15,15,15

    Alt Db Curls
    15x15,15,15
    20x12,12,12

    Reverse BB Curls
    45x15,15,15,15

    Cable Curls
    40x15,15,15,15

    Cable Skull Crushers
    60x12,12,12,12,12

    Rope PRessdowns
    50x12,12,12,12

    Nautlius Tricep Extensions


    Tune in tomorrow morning for the weekly Fat pics
    80x15,15
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  7. #37
    Grow Time Frankdaddy's Avatar
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    No fat boy pics today, my girlfriend was pushed off the road by a fourwheeler when she was passing around him and she wrecked into a fence...So I was a little interupted today with the schedule, but all is good with everything. I slept in well last night, maybe a little too much...No complaints though, I always enjoy too much sleep I was not very excited to go train because of Lyndsey wrecking, and mentally just knowing even if it is not your fault how aggrevating it is to mess your day up like that. I got in, gym to myself, warmed up, cranked the music and ended up having a fantastic workout that I know is going to lead to growth and strength over time. I know some days may be better than others, but everyday can be great if I just take the time to warm up slow, play some good music and zone in. I am finally getting good pumps again, which felt almost non existent now that I think about it during prep.


    Front Squats (30 seconds rest)
    135x12,12
    185x10,10
    225x5,5
    245x3,3,3,3,3


    2 Count Paused Front Squats
    225x4,4,4,4

    GOod Mornings
    135x10
    225x5,5,5,5,5

    Reverse Hyper
    90x10,10,10

    Leg Press
    3ppsx10
    4ppsx10,10

    Single Leg Etxnsions
    70x15,15,15,15
    SS
    Leg Curls
    100x15,15,15,15

    Hip Adductor SS Abductors
    100x20,20,20,20
    120x18,18,18,18

    Standing Calves
    125x15
    225x10,10,10,10
    315x10,10

    Seated Calves
    3px12,12,12


    Fat Free Homemade Peach Cobbler...Been wanting to make this since my 2009 prep, always held off and ended up eating a slice at a restaraunt and never made one myself.
    [img]*****://sphotos-b.xx.fbcdn.net/hphotos-ash3/23947_10151079561771981_1000041058_n.jpg[/img][img]*****://sphotos-a.xx.fbcdn.net/hphotos-snc7/302867_10151079561226981_692880891_n.jpg[/img]


    Turkey Burrito, 1lb taters, scrambled eggs, and peanut butter pancakes...mmmm perfect PWO meal
    [img]*****://sphotos-a.xx.fbcdn.net/hphotos-ash4/395136_10151079851541981_599456930_n.jpg[/img]

    My shot at the Bnizzle marble cake, but ended up being a layered Chocolate/ Pumpkin Cake....Was my favorite to date!!!
    [img]*****://sphotos-a.xx.fbcdn.net/hphotos-snc7/293798_10151079564311981_1027053015_n.jpg[/img][img]*****://sphotos-b.xx.fbcdn.net/hphotos-ash4/390046_10151079563256981_1104390443_n.jpg[/img]
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  8. #38
    Grow Time Frankdaddy's Avatar
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    Honestly strength is flying up, energy is full blown, and mental focus is the best all year long in only 3 weeks. For a few weeks I am going to try and maintain weight until I start a full blown strength cycle. My Caloric intake is around 2600+ which is above my maintenance, and I am still doing some HIIT each week to keep my cardio upkeep (will do year round, all offseason) but not too much, I almost forget I do any actually. I am on week 3 of my 4 week strength cycle ofIncline Bench, front squats, and sumo pulls. I will peform a max effort day on week 5, the week after Thanksgiving when I return from Miami...should be a good relaxing weekend to come back for some PR's


    Boring workouts on paper, soon though will be my time for massacre the plates. I am starting to increase weights on accessories as I have prolonged it enough to get adapted to volume..Body is ready to destroy more plates and stacks!!!


    Front Squat (felt soooo easy I done a 3 count pause at bottom, 30 seconds rest between all sets)
    135x10
    185x10
    225x5,5
    275x2,2,2,2
    225x3,3,3,3

    Good Mornings
    135x10
    225x5
    245x5
    275x5,5

    Leg Extensions
    150x10,10,10,10,10

    INcline BB Bench (2 sec pause)
    115x12,12
    155x5,5
    185x3,3,3,3,3,3

    DB Press
    60x12,12,12,12,12

    DB FLies
    3 sets of 10

    DB Curls
    4 sets of 12

    BB Curls
    4 sets of 12

    Db Skullcrushers
    20x12,12,12,12,12

    Reverse Pressdowns
    70x15,15,15,15

    Single Arm Cable Extensions
    30x18,18,18,20


    Def some fat put on around midsection, but man am I already looking more muscular from my new style of training and focus
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  9. #39
    <<TEAM MAGNUM>> B Con's Avatar
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    So many good eats. Glad to hear strength is going up. Keep it up.
    Magnum Nutraceuticals Sales Representative
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  10. #40
    Grow Time Frankdaddy's Avatar
    Join Date: Oct 2006
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    When I made my new journal I promised my favorite pictures throughout this contest season of how I progressed down 50lbs. I hope you enjoy these small memorabilias that speak 1million words to me

    50lbs lost
    [img]*****://sphotos-b.xx.fbcdn.net/hphotos-snc7/420438_10151030699381981_1124708965_n.jpg[/img]


    Im good for these bro shots..ABout 25lbs above ending stage weight
    [img]*****://www.facebook.com/media/set/?set=a.10150248846556981.315694.560136980&type=3#!/photo.php?fbid=10150477266386981&set=a.10150248846 556981.315694.560136980&type=3&theater[/img]


    Pre contest , mid powerlifting meet
    [img]*****://sphotos-a.xx.fbcdn.net/hphotos-prn1/522847_10150670954231981_1134972407_n.jpg[/img]

    One of the nights I felt the hardest and most vascular...Around May, never saw this look again
    [img]*****://sphotos-a.xx.fbcdn.net/hphotos-snc7/577050_10150805857176981_2070810532_n.jpg[/img]

    Mid prep, post WO
    [img]*****://sphotos-a.xx.fbcdn.net/hphotos-ash4/405593_10150509400481981_629029799_n.jpg[/img]

    Hunting for pre contest food
    [img]*****://sphotos-a.xx.fbcdn.net/hphotos-prn1/550619_10150830797036981_637972980_n.jpg[/img]

    3 year progress pics
    [img]*****://sphotos-a.xx.fbcdn.net/hphotos-ash3/562228_10150817151716981_429052161_n.jpg[/img]
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  11. #41
    Grow Time Frankdaddy's Avatar
    Join Date: Oct 2006
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    So Bro
    [img]*****://sphotos-b.xx.fbcdn.net/hphotos-ash3/563019_10151000699391981_1684185161_n.jpg[/img]

    During my diet break Post first show of the season
    [img]*****://sphotos-a.xx.fbcdn.net/hphotos-ash4/293849_10150906473621981_595598557_n.jpg[/img]

    [img]*****://sphotos-b.xx.fbcdn.net/hphotos-snc7/391548_10150893845686981_1291925984_n.jpg[/img]

    Peak Week, show 1
    [img]*****://www.facebook.com/media/set/?set=a.62322806980.82666.560136980&type=3#!/photo.php?fbid=10150889875961981&set=a.62322806980 .82666.560136980&type=3&theater[/img][img]*****://sphotos-b.xx.fbcdn.net/hphotos-prn1/552305_10150889869426981_817041668_n.jpg[/img]

    FIrst show, between pre judging and Finals...Best I have ever looked IMO
    [img]*****://sphotos-b.xx.fbcdn.net/hphotos-ash4/376326_10150898705621981_1112794159_n.jpg[/img]

    [img]*****://sphotos-b.xx.fbcdn.net/hphotos-snc7/602277_10151040431021981_522039165_n.jpg[/img]
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  12. #42
    Grow Time Frankdaddy's Avatar
    Join Date: Oct 2006
    Location: Man, West Virginia, United States
    Age: 26
    Stats: 5'10", 224 lbs
    Posts: 8,401
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    SHH is getting real this weeke rotation, the way everything feels so light, and drive is through the roof!!! It actually sucks to feel like I am holding back, but it will pay off as staying steady wins the race. I think big things are to come next year as far as my first powerlifting meet within a year comes around, in for overall PR's leaner, lighter, bigger, stronger is my goal for the next meet. I have a few goals of a 600 squat and deadlift, and I am not sure where I want my bench yet, just going to beat my meet PR of 336 is the first goal, which should be rather easy at this point.

    BB Lunges
    95x5
    115x5
    135x5,5,5

    Sumo Deficit Deadlifts (3 inches)
    135x10
    225x10
    315x5
    325x3,3,3,3

    Conventional Rack Pulls (low shin)
    225x10
    315x5,5
    405x3,3
    455x2,2,2

    Lat Pulldowns
    110x15,15,15,15

    Hanging Leg Raises
    BWx10,10,10

    Incline BB Bench
    115x15,15
    135x5
    155x5
    170x4,4
    185x2,2
    200x2,2
    185x3,3

    Db Flies
    20x12,12,12,12,12

    HIIT-20 minutes


    Gingerbread Oreo Blizzard (6 cups)
    [img]*****://sphotos-a.xx.fbcdn.net/hphotos-ash3/598437_10151084880431981_775607318_n.jpg[/img][img]*****://sphotos-b.xx.fbcdn.net/hphotos-ash4/486217_10151084880676981_1322164328_n.jpg[/img]

    Shhh is good, love the combos you can put together..Pb banana Jelly Dog, and Sweet Potato Banana dog
    [img]*****://sphotos-a.xx.fbcdn.net/hphotos-ash3/68469_10151084880921981_14761525_n.jpg[/img][img]*****://sphotos-a.xx.fbcdn.net/hphotos-ash3/575314_10151084881331981_1332758931_n.jpg[/img]

    Grilled CHeese cheeseburger double stack and Apple Cobbler for dessert
    [img]*****://sphotos-b.xx.fbcdn.net/hphotos-ash4/479926_10151084881476981_1515545723_n.jpg[/img][img]*****://sphotos-b.xx.fbcdn.net/hphotos-ash3/539908_10151084582781981_387491972_n.jpg[/img]
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  13. #43
    Grow Time Frankdaddy's Avatar
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    Josephs Cheesecake Factory..Just got order in the mail
    [img]*****://sphotos-b.xx.fbcdn.net/hphotos-ash3/15268_10151084881716981_1498332901_n.jpg[/img][img]*****://sphotos-a.xx.fbcdn.net/hphotos-prn1/74777_10151084882011981_1309230239_n.jpg[/img]

    Red Velvet Pancakes with peanut butter
    [img]*****://sphotos-b.xx.fbcdn.net/hphotos-ash3/558950_10151084385931981_1226847369_n.jpg[/img][img]*****://sphotos-b.xx.fbcdn.net/hphotos-ash3/559201_10151084866561981_1632040778_n.jpg[/img]

    MM my favorite
    [img]*****://sphotos-b.xx.fbcdn.net/hphotos-snc7/406928_10151084866906981_324343305_n.jpg[/img]


    My favorite cobbler so far, banana cobbler
    [img]*****://sphotos-b.xx.fbcdn.net/hphotos-snc7/292750_10151080542926981_1276583726_n.jpg[/img]
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  14. #44
    Registered Bro triplewhammy's Avatar
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    At 2 days out, all I can say is...delish.
    Join me on "The Journey"...Video Series and Offseason Log!
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  15. #45
    Chef Bob The Solution's Avatar
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    Aware me on these jospeh cheesecake factory order? what is it? those things look incredible.
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  16. #46
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    STRONG workout yesterday and lookin LEEEEAN in those pics!
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  17. #47
    NGA\IFPA Pro Bodybuilder fltallpaul's Avatar
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    Brandon you are such a fat kid at heart!

    Great picture journal BTW!
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  18. #48
    Grow Time Frankdaddy's Avatar
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    Originally Posted by triplewhammy View Post
    At 2 days out, all I can say is...delish.
    I am so sorry bro, but you are in the best spot right now as food will be the most amazing post show. I hope yo udo well and are able to find some great places to eat at the end of the night or the next morning.

    Originally Posted by The Solution View Post
    Aware me on these jospeh cheesecake factory order? what is it? those things look incredible.
    They are branched out from New York, I stayed across from the place this summer. I ordered these from their website and they dry ice it to you in a couple of days, some of the best cheesecake i've eaten, so smooth and the flavors are to die for...I got original, cookies and cream, and red velvet. Instead of being a true fat person I ordered smaple sizes which are about the size of a medium blueberry muffin, so makes good for not killing macros A little expensive but worth it to try once a year for the holidays especially

    Originally Posted by NaturalPursuit View Post
    STRONG workout yesterday and lookin LEEEEAN in those pics!
    I looked back at my old journal last year at this time me rack pulling 550 and deadlifting 600lbs, but I feel strong right now as far as a few weeks ago. I would like to say 600 deadlift by first of the year, but that would be pushing it...Lets see what I can do in a week or so after this progression cycle

    Originally Posted by fltallpaul View Post
    Brandon you are such a fat kid at heart!

    Great picture journal BTW!
    LOL I will have to post pics pre bodybuilding era I find it hard to maintain weight and not overeat, I rarely feel full, and if I do it's not for very long

    Thanks and when I get to a more intensification phase I will start posting some more videos to bring back the youtube videos. The strength guys are doing the routine soon and I cannot wait to start working with them, especially since life gets busy, and having that eye for strength and weight room progression in the offseason during low motivational months means more than someone watching my diet to me.
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  19. #49
    Grow Time Frankdaddy's Avatar
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    Scoping out powerlifting meets for next year to have some stiff competition. I am in for any style of meets if anybody has a good one they can suggest. Id prefer one within driving distance of West Virginia or near a major airport/town I can fly into. My main goal is to start getting bigger over everything and recomp well during this year, but I want to start planning ahead as I plan to be my strongest ever next year. Good workout tonight, pump was amazing, drive in the gym second to none, soooo ready to hit the gym everyday it kills me until I make it in. Tomorrow is lower volume session to bring on that dere growf

    Goals so for this year....get biceps/triceps bigger without much fat gain and deadlifts to 600lbs....LEGGO


    BB Incline Bench
    115x15,15
    135x5
    155x5
    165x4,4
    185x3,3,3,3,3,3,3

    DB Press
    75x4
    90x4
    120x2
    60x10,10,10

    (weights felt kind of heavy on top set, but first time trying 120's in months...gonna be repping these by years end)

    Incline Cable Flies
    40x10,10,10,10,10

    Pec Dec
    100x15,15,15

    Db Skullcrushers
    20x12,12,12,12,12

    BW Dips
    BWx12,12,12

    Rope PRessdowns
    70x15,15,15

    Alt. Db Curls
    15x12,12,12,12
    20x15

    Hammer Curls
    30x12,12,12,12
    20x12

    Cable Curls
    40x15
    50x15,15,15

    HIIT-20 minutes on the Elliptical


    TOmorrow I will attempt to get some progress pics to start off my offseason now that my body is getting into the swing of things.
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  20. #50
    Grow Time Frankdaddy's Avatar
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    Sheww gaining way too fast, already 13lbs above stage weight in 4 weeks. I actually gained 2lbs this past week, even with cardio all week and no macro increasements. Just goes to show how sucky my metabolism has always been. GOnna keep rocking these macros again this week at this point until my weight stabilizes and they go from that point. I cannot wait to start getting the intensity up on these workouts, starting to get very boring.

    Enjoy the workout video and some post lift posing


    Front Squats
    135x8
    185x8
    225x5
    245x3,3,3,3,3,3

    Good Mornings
    135x10
    225x5
    275x5,5,5,5

    Reverse Hypers
    100x10,10,10

    Leg Press
    4ppsx10
    5ppsx10,10
    6ppsx10,10

    Hip Adducots SS Hip Abbductors
    120x15 (4 sets)
    110x20 (4 sets

    Leg Extensions
    120x15,15,15,15,15

    Leg Curls
    110x15,15,15

    Leg Raises
    BWx10,10,10

    Rope Crunches
    80x15,15,15


    Rather great feeling workout tonight. Low back pump was excrutiating during the beginning of the workout but subsided after I got to my accessory work. I am looking for around the 400lbs front squatmark in 1.5 weeks when I do a max effort phase, and a 565 deadlift. Not really looking at anything for incline press, but as long as it is more than 250 I will be okay with it. Next week brings the last week of this strength cycle, and then on to some more intense phase.




    SMores Pancakes and Blueberry cobbler post workout meal...mmm sugar rush
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  21. #51
    MOTIV OPERANDI Jrich54338's Avatar
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    log is solid... new video was dope... keep up the hard lifting... and keep up the humor most dudes are to serious with this stuff time and a place ya dig?
    "You Must Show No Mercy..Nor have any belief whatsoever in how others judge you.. For your greatness will silence them all"


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  22. #52
    Registered Bro triplewhammy's Avatar
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    So no reverse dieting for you eh?
    Join me on "The Journey"...Video Series and Offseason Log!
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  23. #53
    Grow Time Frankdaddy's Avatar
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    Originally Posted by Jrich54338 View Post
    log is solid... new video was dope... keep up the hard lifting... and keep up the humor most dudes are to serious with this stuff time and a place ya dig?
    It's a taste of what is going to bring forth the intense lifting to come. Sometimes the boring training is what gets our physique to the place we want to be. I agree, time and place for everything...Gotta have fun!!!


    Originally Posted by triplewhammy View Post
    So no reverse dieting for you eh?

    Well I would not say that I am not reversing, I would pretty much just say it is not going as planned. I could not control bouts of random binging for 2.5 weeks post show, which did not really yield that bad of fat gains. After I was able to control myself on the daily I started raising carbs, fats, and lowered protein slightly. At first I was only gaining slowly, but then the craving of food came back, and I put more calories in to have control of how much I was eating, only gained some more, but not much...Unfortunetly I have not raised cals in over a week, but I have gained the same amount of weight in 1.5 weeks with the same macros, same cardi oregimine, but still put on more weight in a week than I did the first 3 weeks. So it has been a bust to say the least. I still have vascularity in my legs/chest/arms that I did, and better than contest day. I am not sure what the problem is, but oh well..If I get stronger and more developed then I dont really care anymore about how much food I am taking in. The food cravings have subsided and I am feeling fuller consistently throughout the day, so I figured I am above maintenance. I am going to ride these macros out for a few weeks, especially since the holidays are come up quickly.



    This is me at 200lbs Saturday + full rotating poses at the end of the video I posted. compared to 24 weeks out from my show this year at the same bodyweight

    [img]*****://sphotos-b.xx.fbcdn.net/hphotos-prn1/148175_10151089611321981_125703671_n.jpg[/img] [img]*****://bay170.mail.live.com/Handlers/ImageProxy.mvc?bicild=&canary=QTlDIf7vsJ6n5%2fwhyN J6pgdBOKoz2HU499NTfQoIXrA%3d0&url=http%3a%2f%2fi7. photobucket.com%2falbums%2fy273%2fyourmomma18%2f20 12-01-21_16-33-24_30.jpg%3ft%3d1327181748[/img]
    Last edited by Frankdaddy; 11-20-2012 at 02:16 PM.
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  24. #54
    Chef Bob The Solution's Avatar
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    If you know the holidays will be bad nutrition wise, may be wise to lower for a few days to help keep the weight down if you want to take things slower.

    --- CONTROL yourself --

    You did all prep, no reason you cant do it now post show. Still a goal in mind for next time you do compete brother. Just another day.
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  25. #55
    Registered Bro triplewhammy's Avatar
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    Yeah I wouldn't sweat the weight gain at this point but Bob is right, getting back on track now is key. I am getting back on track today after my show so I can make this next offseason that much more productive. Definitely a mental battle! I weighed in this morning 6 pounds heavier than my Friday morning weigh-in! Now I'm back on 1800 cals/day grinding... keep attackin it bro!
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  26. #56
    Grow Time Frankdaddy's Avatar
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    Originally Posted by The Solution View Post
    If you know the holidays will be bad nutrition wise, may be wise to lower for a few days to help keep the weight down if you want to take things slower.

    --- CONTROL yourself --

    You did all prep, no reason you cant do it now post show. Still a goal in mind for next time you do compete brother. Just another day.

    Im not saying I will have a hard time, I am just saying what every bodybuilder does, but I probably won't much more than I do on the dialy now. Now this weekend in Miami is why I may lower carb/fat intake for 2 days before since I won't be packing full meals to Miami, just tracking macros by websites and drinking protein shots.

    Originally Posted by triplewhammy View Post
    Yeah I wouldn't sweat the weight gain at this point but Bob is right, getting back on track now is key. I am getting back on track today after my show so I can make this next offseason that much more productive. Definitely a mental battle! I weighed in this morning 6 pounds heavier than my Friday morning weigh-in! Now I'm back on 1800 cals/day grinding... keep attackin it bro!

    Not sure where everybody think im off track. I only ate like an extra muffin or coup;le of slice a pizza each day when I said I was "binging" the first week post show when I was trying to deplete out some, that was really only the little bust. I have been slowly adding carbs and fats each week but for some reason my weight,water, and fat has shot up even though I have not removed cardio. The only thing that motivated me was seeing the changes I made from prior being 200 in January and comparing 200 now.

    I have completed very successfull reverse diets for months post shows before, and while it yielded the best visual results of not looking/feeling fat, it sure did take the longest to regain strength and in the end didnt help body comp as I am very prone to getting fat no matter what.
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  27. #57
    Registered Bro triplewhammy's Avatar
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    Originally Posted by Frankdaddy View Post
    Im not saying I will have a hard time, I am just saying what every bodybuilder does, but I probably won't much more than I do on the dialy now. Now this weekend in Miami is why I may lower carb/fat intake for 2 days before since I won't be packing full meals to Miami, just tracking macros by websites and drinking protein shots.




    Not sure where everybody think im off track. I only ate like an extra muffin or coup;le of slice a pizza each day when I said I was "binging" the first week post show when I was trying to deplete out some, that was really only the little bust. I have been slowly adding carbs and fats each week but for some reason my weight,water, and fat has shot up even though I have not removed cardio. The only thing that motivated me was seeing the changes I made from prior being 200 in January and comparing 200 now.

    I have completed very successfull reverse diets for months post shows before, and while it yielded the best visual results of not looking/feeling fat, it sure did take the longest to regain strength and in the end didnt help body comp as I am very prone to getting fat no matter what.
    Yeah I hear you. I was just going off what you said about losing control for a couple weeks, not trying to say you were way off base. The one thing I remind myself is that even IF my reverse diet doesn't go as planned, that wouldn't be any different than after my last show and yet I still managed to come in even better this time so it's really just a matter of "good" versus "ideal." Basically, I have to ask myself if I want my next prep to be as grueling and terrible haha! I think that's probably the same boat you're in.

    P.S. Your leg structure and thickness is phenomenal, seriously. Hams, glutes, etc are fantastic...wish mine looked like that.
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  28. #58
    Grow Time Frankdaddy's Avatar
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    Originally Posted by Frankdaddy View Post
    Sheww gaining way too fast, already 13lbs above stage weight in 4 weeks. I actually gained 2lbs this past week, even with cardio all week and no macro increasements. Just goes to show how sucky my metabolism has always been. GOnna keep rocking these macros again this week at this point until my weight stabilizes and they go from that point. I cannot wait to start getting the intensity up on these workouts, starting to get very boring.

    Enjoy the workout video and some post lift posing


    Front Squats
    135x8
    185x8
    225x5
    245x3,3,3,3,3,3

    Good Mornings
    135x10
    225x5
    275x5,5,5,5

    Reverse Hypers
    100x10,10,10

    Leg Press
    4ppsx10
    5ppsx10,10
    6ppsx10,10

    Hip Adducots SS Hip Abbductors
    120x15 (4 sets)
    110x20 (4 sets

    Leg Extensions
    120x15,15,15,15,15

    Leg Curls
    110x15,15,15

    Leg Raises
    BWx10,10,10

    Rope Crunches
    80x15,15,15


    Rather great feeling workout tonight. Low back pump was excrutiating during the beginning of the workout but subsided after I got to my accessory work. I am looking for around the 400lbs front squatmark in 1.5 weeks when I do a max effort phase, and a 565 deadlift. Not really looking at anything for incline press, but as long as it is more than 250 I will be okay with it. Next week brings the last week of this strength cycle, and then on to some more intense phase.




    SMores Pancakes and Blueberry cobbler post workout meal...mmm sugar rush
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    Originally Posted by triplewhammy View Post
    Yeah I hear you. I was just going off what you said about losing control for a couple weeks, not trying to say you were way off base. The one thing I remind myself is that even IF my reverse diet doesn't go as planned, that wouldn't be any different than after my last show and yet I still managed to come in even better this time so it's really just a matter of "good" versus "ideal." Basically, I have to ask myself if I want my next prep to be as grueling and terrible haha! I think that's probably the same boat you're in.

    P.S. Your leg structure and thickness is phenomenal, seriously. Hams, glutes, etc are fantastic...wish mine looked like that.
    I did not mean to sound defenseful, I just thought I stated it more clearly. I feel way off base, I don't think the pics say I am way off base compared to what the prior 200 looked like in January. Honestly I had a much easier time dieting off the sloppy fat than I did with much better body composition during this prep, way easier. I also ended up on way lower calories during the ENTIRE prep at all bodyweights compared to previous preps and ending up the lowest i've been calorically and cardio the highest without conditioning improving that much more than 2-3lbs more.

    I am going to take atleast 3.5-4 years off from the stage and with my ability to get fat without trying I know I will have to run a mini diet no matter what, even though I am against halting growing. I also am not just taking 4 years off because thats what it willtake to grow but I think I just need a lot of time not contest dieting, or focusing on something so strict. I don't think I will make an impact with my physique until I build up some maturity and devlop genetic flaws in my physique beyond strong points.

    Thanks about the leg comments, legs were always a weak point...I really worked hard to bring them up, and will continue to make them not only good but freaky in years to come. Keep killing them with full ROM leg workouts. I think paused leg exercises are some of the best way to utilize the muscles you are looking to hit, especiall during power movements whe nthings become more full body and upper back support. During some of my heavier lifting I will do a slight halt then continue the lift, even though I never fully pause. It really gets the focus, for me, to drive through with much more power.

    Either way, fat or not, the offseason is going to yield the best ending results for me the next time I step on stage and on the platform for powerlifting.
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  29. #59
    Grow Time Frankdaddy's Avatar
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    Really great session tonight, pumps, how my strength is feeling, and focus are amazing. I am going to stretch and foam roll a bit more than normal tonight and tomorrow for a max effort session Wednesday for sumo pulls. Hopefully pull a pretty respectful number out my tail So stay tuned for that and some videos if I get something nice.


    Front Squats (2 sec pause)
    135x10
    185x8
    225x5,5
    245x3,3,3,3,3

    Pause (2 seconds) BB Squats
    225x5,5
    275x3
    335x3,3,3

    Incline BB Bench
    135x5,5,5
    155x4,4,4,4,4

    Db Flies
    5 sets of 10

    Dips (30 seconds rest)
    BWx8,8,8,8,8

    Cable Skullcrushers
    60x12,12,12,12
    70x12

    Underhand Tricep Pressdowns
    70x12,12,12,12,12

    Single Arm Cabl Extensions
    30x20,20

    Alt DB Curls
    25x6,6,6,6,6,6

    BB Curls
    65x12,12,12,12

    Reverse BB Curls
    45x12,12,12,12


    20 minutes HIIT
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  30. #60
    <<TEAM MAGNUM>> B Con's Avatar
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    Great workouts and epic eats. I don't know what else you could ask for.
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