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  1. #1
    Registered User SuperMuscle's Avatar
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    14 Weeks Out -- Contest Diet Has Begun ....

    I'm entering my first contest and the contest prep has begun. I'm going to be entering the Brantford and Western Ontario Championships on November 25th in Brantford, ON.

    These pics were taken first thing this morning.
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  2. #2
    Registered User SuperMuscle's Avatar
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    14 Weeks Out -- more pics .....

    ... more pics.
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  3. #3
    Banned gangsta1087's Avatar
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    so whats an example of ur diet
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  4. #4
    Registered User aliafzal's Avatar
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    looking huge man, everything looks up to par, only thing thats looks to be falling a bit behind is the chest, oh yeah by the way awesome quads.
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  5. #5
    Registered User SuperMuscle's Avatar
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    Diet ...

    Here is what the diet is looking like ....

    5 to 6 meals per day

    Meal Intake: 40gm of protein / 60gm of carbs
    Daily Intake: 200gm of protein / 240gm of carbs

    DIET FOODS

    Protein
    Chicken/Turkey (7oz) 37.5gm
    Egg whites 12 eggs 42gm
    Tuna 1˝ can 45gm
    Whey Protein 2 scoops 40gm

    Carbohydrates
    Potatoes 240gm (weight)
    Brown Rice 1˝ cups
    Shredded Wheat 48 squares

    Others
    Broccoli
    Asparagus
    Spinach
    Salad (containing a mix of the above ingredients)

    Beverages
    Water (with Crystal Light) 3 – 4 Liters per day
    Diet Coke 1 per day
    Coffee (Black with Splenda) 1 per day

    Condiments
    Ketchup (Sugar under 4gm/tbsp.)
    Mustard
    Salsa
    BBQ sauce
    Spices
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  6. #6
    Registered User aliafzal's Avatar
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    i would definitely ut the diet coke out.
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  7. #7
    Registered User Trapzillaoo7's Avatar
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    Originally Posted by aliafzal
    i would definitely ut the diet coke out.
    LOL, can you explain your reasoning? I drank diet coke until 3 days before ALL my shows this year. You cut out enough when you diet no need to cut that out. That is a load of BS.

    Brian
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  8. #8
    Registered User Trapzillaoo7's Avatar
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    If you are looking for some great salad dressings and calorie free syrups I'd recommend checking out Walden Farms' line. Go here- http://www.waldenfarms.com/

    Brian

    Originally Posted by SuperMuscle
    Here is what the diet is looking like ....

    5 to 6 meals per day

    Meal Intake: 40gm of protein / 60gm of carbs
    Daily Intake: 200gm of protein / 240gm of carbs

    DIET FOODS

    Protein
    Chicken/Turkey (7oz) 37.5gm
    Egg whites 12 eggs 42gm
    Tuna 1˝ can 45gm
    Whey Protein 2 scoops 40gm

    Carbohydrates
    Potatoes 240gm (weight)
    Brown Rice 1˝ cups
    Shredded Wheat 48 squares

    Others
    Broccoli
    Asparagus
    Spinach
    Salad (containing a mix of the above ingredients)

    Beverages
    Water (with Crystal Light) 3 – 4 Liters per day
    Diet Coke 1 per day
    Coffee (Black with Splenda) 1 per day

    Condiments
    Ketchup (Sugar under 4gm/tbsp.)
    Mustard
    Salsa
    BBQ sauce
    Spices
    Check out our Supplement and Fitness Clothing Line! http://www.beyonddriven.com

    Brian Ahlstrom
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  9. #9
    Registered User SuperMuscle's Avatar
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    Originally Posted by aliafzal
    i would definitely ut the diet coke out.
    I was also told that I could drink as much Diet Coke as I wanted during prep. I'm just not a big drinker of the stuff and usually only have 1 or 2 a day.
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  10. #10
    Registered User SuperMuscle's Avatar
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    Originally Posted by Trapzillaoo7
    If you are looking for some great salad dressings and calorie free syrups I'd recommend checking out Walden Farms' line. Go here- http://www.waldenfarms.com/

    Brian
    Thanks for the recommendation Brian. I'll definitely look into it.
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  11. #11
    Registered User pdigs's Avatar
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    lol wtf do you do for ur quads they r insane along with ur hams
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  12. #12
    Registered User TOMMANH's Avatar
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    dude u look awsome..keep up the good work and enjoy ur diet coke!!!u got mail also
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  13. #13
    The D Agostage's Avatar
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    how about diet coke and Jack!?!
    Founder of the University of Wisconsin Bodybuilding Club

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  14. #14
    Registered User SuperMuscle's Avatar
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    Diet Coke and Jack .... ummmmmmm
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  15. #15
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    o yea!
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  16. #16
    Badass in Training *supermomma*'s Avatar
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    You look good for 14 weeks out -- just make sure you don't get there too fast .

    Ditto on the quads -- very nice.
    Friends don't let friends use pink dumbbells.

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  17. #17
    Registered User quest-x's Avatar
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    no EFAs?
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  18. #18
    Registered User pgsam's Avatar
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    looking great man, should come in shredded.
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  19. #19
    Registered User Nathan*1's Avatar
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    looking good man
    So much food, So little Time!!
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  20. #20
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    Originally Posted by quest-x
    no EFAs?
    X2
    "I shoot I score, He shoots I score" - Dan Gable

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    And on the fifth day God invented iron for man to lift. And lift it he did. And strong he did become. And good he found this to be. And God said unto He, go and lift and be strong and be good.

    stop wishing and get lifting." - joekerr31
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  21. #21
    The Physique Architect str8flexed's Avatar
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    Originally Posted by aliafzal
    i would definitely ut the diet coke out.
    *gets ready to jump on soap box*
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  22. #22
    Registered User Trapzillaoo7's Avatar
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    Originally Posted by str8flexed
    *gets ready to jump on soap box*

    HAHAHA, I've been waiting for you to respond.

    btw- I'll call you to discuss the Olympia sometime this week or next.

    Brian
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  23. #23
    Registered User Trapzillaoo7's Avatar
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    Originally Posted by *supermomma*
    You look good for 14 weeks out -- just make sure you don't get there too fast .

    Ditto on the quads -- very nice.
    No way you can get in shape to soon. I hear this all the time and it's BS. I have never been to a show where a guy or girl was too lean. It's simple, get lean as f-k and don't do anything stupid. You will be at your best.

    Brian
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  24. #24
    The Physique Architect str8flexed's Avatar
    Join Date: Oct 2001
    Location: Florida, United States
    Age: 32
    Stats: 5'10", 217 lbs
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    Originally Posted by Trapzillaoo7
    No way you can get in shape to soon. I hear this all the time and it's BS. I have never been to a show where a guy or girl was too lean. It's simple, get lean as f-k and don't do anything stupid. You will be at your best.

    Brian
    will you be my secretary ROFLMAO... I don't even have to come to this section anymore... it's like you got all my stuff locked down
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  25. #25
    Registered User Trapzillaoo7's Avatar
    Join Date: Feb 2004
    Location: Waukon, Iowa, United States
    Age: 39
    Stats: 5'9", 198 lbs
    Posts: 2,119
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    Trapzillaoo7 has a reputation beyond repute. Second best rank possible! (+100000) Trapzillaoo7 has a reputation beyond repute. Second best rank possible! (+100000) Trapzillaoo7 has a reputation beyond repute. Second best rank possible! (+100000) Trapzillaoo7 has a reputation beyond repute. Second best rank possible! (+100000) Trapzillaoo7 has a reputation beyond repute. Second best rank possible! (+100000) Trapzillaoo7 has a reputation beyond repute. Second best rank possible! (+100000) Trapzillaoo7 has a reputation beyond repute. Second best rank possible! (+100000) Trapzillaoo7 has a reputation beyond repute. Second best rank possible! (+100000) Trapzillaoo7 has a reputation beyond repute. Second best rank possible! (+100000) Trapzillaoo7 has a reputation beyond repute. Second best rank possible! (+100000) Trapzillaoo7 has a reputation beyond repute. Second best rank possible! (+100000)
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    Originally Posted by str8flexed
    will you be my secretary ROFLMAO... I don't even have to come to this section anymore... it's like you got all my stuff locked down
    LMAO, I got your back!

    Brian
    Check out our Supplement and Fitness Clothing Line! http://www.beyonddriven.com

    Brian Ahlstrom
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  26. #26
    Evil Twin #2 jaim91's Avatar
    Join Date: Nov 2005
    Location: Canada
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    Originally Posted by Trapzillaoo7
    No way you can get in shape to soon. I hear this all the time and it's BS. I have never been to a show where a guy or girl was too lean. It's simple, get lean as f-k and don't do anything stupid. You will be at your best.

    Brian
    You've never been to any of MY shows, lol. My leanness is always my downfall
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  27. #27
    Registered User ABE shorties's Avatar
    Join Date: May 2003
    Age: 27
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    good condition for 14 weeks out!
    full power.
    Become fit or look like sh*t
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  28. #28
    Registered User Trapzillaoo7's Avatar
    Join Date: Feb 2004
    Location: Waukon, Iowa, United States
    Age: 39
    Stats: 5'9", 198 lbs
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    Originally Posted by jaim91
    You've never been to any of MY shows, lol. My leanness is always my downfall
    You obviously have to have some size as well, : )

    Brian
    Check out our Supplement and Fitness Clothing Line! http://www.beyonddriven.com

    Brian Ahlstrom
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  29. #29
    Too Sweet to be Sour! RoadPigJohn's Avatar
    Join Date: Feb 2006
    Location: Lawrence, Massachusetts, United States
    Age: 34
    Stats: 5'7", 180 lbs
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    Thumbs up

    Why don?t you get rid of coke?
    Just water brother!!!
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  30. #30
    Registered User Wolfman1265's Avatar
    Join Date: Jan 2004
    Location: Muncie, IN
    Age: 30
    Stats: 5'9", 154 lbs
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    Rep Power: 16
    Wolfman1265 is a name known to all. (+5000) Wolfman1265 is a name known to all. (+5000) Wolfman1265 is a name known to all. (+5000) Wolfman1265 is a name known to all. (+5000) Wolfman1265 is a name known to all. (+5000) Wolfman1265 is a name known to all. (+5000) Wolfman1265 is a name known to all. (+5000) Wolfman1265 is a name known to all. (+5000) Wolfman1265 is a name known to all. (+5000) Wolfman1265 is a name known to all. (+5000) Wolfman1265 is a name known to all. (+5000)
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    lookin good at 14 weeks out! I would def say that it is a good amount of time for you.. def wouldnt want less time, but 14 should do.
    5'9"
    176 lbs
    squats: 320x6
    Deadlift:355x6
    Military:135x5

    B.S. in Exercise Science from Ball State University
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