-
Great tip! Thanks for the link (book marked).
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[QUOTE=hmmmm16417;1228581503]Great tip! Thanks for the link (book marked).[/QUOTE]
You are welcome. It is really everything you need to know on nutrition. Make sure you read it.
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I was just wondering how things went with the posing coach? Did you meet with him already?
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[QUOTE=soccerdad5;1228655133]You are welcome. It is really everything you need to know on nutrition. Make sure you read it.[/QUOTE]
Read it immediately. ....twice actually.
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[QUOTE=DebiLynn;1228674533]I was just wondering how things went with the posing coach? Did you meet with him already?[/QUOTE]
I worked w him once. Will work with him in 2 weeks.
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Sorry for the lack of updates. Last week was according to plan. I had the same diet all week (see above) except for a refeed on Saturday where I added 200 g of carbs (yes 200). It worked because today I am sitting at 195 (1 lb less) than last week. I am right on schedule.
The only changes I made last week were my workouts on Friday and Saturday. Instead of counting reps, I counted 40 seconds. I got some consulting from Doug Brignole (if you don't know him Google him) and he said the muscle cannot grow unless you get the muscle at least 40 seconds time under tension. I tried it really concentrating on e muscle and had a crazy soreness I have never had. Really loved it. Will continue this week.
I will be cutting back carbs 25 g this week and will be switching my workouts a bit with less rest between sets. Will do 1 refeed again this week. Here was a pic of me pre refeed on Friday.
[img]http://imagecdn.bodybuilding.com/img/user_images/growable/2014/04/06/50678871/progresspic/fniMnZJKYtfiZXaVeCSNUHVliaZejrIOVbQt-610xh.jpg[/img]
Tip of the day: Life will give you challenges and will throw you off your game if you let it. You have to adapt sometimes but this will make you a better person in the end.
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“We must become the change we want to see.” - Mahatma Gandhi
You are leading by example! Pumped to be a part of this forum and your journey!
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Like that quote! Thanks. [QUOTE=ChuckLabrada;1229420483]“We must become the change we want to see.” - Mahatma Gandhi
You are leading by example! Pumped to be a part of this forum and your journey![/QUOTE]
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[b]4/7/14—30 Days Out from Contest--Time to crank it up! [/b]
Chest and back today solo and it was a great workout. For some reason, I am getting more sore than other times. Not sure if it is the intensity of the workouts or I am having a longer time recovering. I will continue to monitor my body. I am 196.8. I didn’t make much progress on the weight loss front this week but still on schedule. I will be bringing my calories and carbs down from 25-50 g of carbs next week. Here was a pic on Saturday after my refeed day. Don't like this picture but it is what I look like 5 weeks out with no posing, flex or after a workout. [img] http://imagecdn.bodybuilding.com/img/user_images/growable/2014/04/07/50678871/progresspic/VngETSLamhZumJyyFJYhdIkClvgZcAOVkAuu-610xh.jpg[/img]
[b]Workout today:[/b]
[b]Workout for Monday:[/b]
Push Day
Circuit 1
DB Incline Press 20 reps
DB Standing Shoulder Press 20 reps
Close Grip Push-ups failure
Standing Isolated Oblique Contractions 10 each side
Repeat 4x with no rest between sets
Circuit 2
Cable Fly 20 reps
DB Lateral Raise 20 reps
KB Oblique Slashers 15 reps each side
Side Prone Oblique Twist 15 reps each side
Repeat 4x with no rest between sets
Circuit 3
Depth Push-ups failure
Clean and Press 20 reps
Cable Crunches 20 reps
Isolated Accordion Crunches 15 reps
Repeat 4x with no rest between sets
[b]DIET[/b]
[b]Before workout [/b]
2 Labrada HICA MAX Tablets
1 quart of water
2 scoops of Labrada Super Charge
1 scoop of Labrada ProV 60 Protein
1 scoop of Labrada Power Carb
6 Labrada Sorenzyme pills on empty stomach (I have been taking another brand for a year but switched once I found out Labrada had these. Labrada is way ahead on stuff. .The only thing I have changed is this so I really believe it is working.)
[b]Right after workout [/b]
1 quart of water
1 scoop of Labrada ProV 60 Protein
1 scoop of Labrada Power Carb
5 g of creatine
[b]Meal 1 (after workout)[/b]
1 Cup Pasteurized Egg Whites
1 scoop of Labrada ProV 60 Protein
Supplements after meal 1
2,000 mg Vitamin C, Multi-Vitamins, Vitamin D 4,000 IU (am going to increase this), Glucosamine Chondroiton, Zinc, and 2,000 mg Omega 3 Fish Oil
[b]Meal 2[/b]
5oz Chicken
1/2 cup of Basmati Rice
˝ cup of green beans
18 almonds
[b]Meal 3[/b]
5oz Ground turkey in taco seasoning
1/2 cup of Basmati Rice
˝ cup of green beans
18 almonds
[b]Meal 4[/b]
5oz Chicken
1/2 cup of Basmati Rice
˝ cup of green beans
20 almonds
[b]Meal 5[/b]
5 oz chicken breast
2 cups of mixed vegetables
6 oz of sweet potatoes
˝ tsp of coconut oil
[b]Meal 6[/b]
1 cup of Almond Milk
1.5 scoops of Labrada ProV 60 Protein
˝ cup of oatmeal
[b]Approximate Calories: 2,700
Carbs: 258 g
Protein: 305 g
Fats: 61 g [/b]
[b]TIP OF THE DAY: [/b] Make sure you plan your week out before it starts. Plan out your diet, your foods, workouts and everything before the week starts. This will help you stay on track. A little bit of planning will go a long way to your goals.
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o its been 1 week since taking the supplements u recommend. I feel great.
I also started mirroring your diet mid week. Here are my results. Unfortunately, I been so focused on keeping Carbs down and probably why my progress doesn't mirror the work i put in.
March 31 - April 6
Weight went from 208-207
Weekly average:
calories 2878
Protein - 43% - 310
Carbs - 33% - 233
Fat 24% - 75.
I will try to get carbs up to 300 this week and reduce fat .
I think I am looking bigger and slightly more cut. I will post pictures in the next day or two.
Thanks for ur continued advice and assistance.
Big inspiration!!!!!!!
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[b]4/14/14—23 Days Out from Contest & It is officially “crunch time” [/b]
Sorry for the lack of updates. I will definitely try to get into a regular cadence the next 4 weeks even though things are very busy. My workouts have been going well but diet has been a little off. I will tell you why. Even when you plan all your meals out it just takes a little more food in one meal (more almond butter, flexibility in dinners with the family) to throw you off. I thought I was eating around 2,900 calories but I was probably more in the 3,200-3,300 range because of some of the serving sizes I was having. I have not made much progress on the scale lately. Been hanging around at 195/196 and need to get down to about 188. I have a little less than 4 weeks left so will have to change things a bit.
Here was a picture of me after a refeed. A front and back picture.
[img]http://imagecdn.bodybuilding.com/img/user_images/growable/2014/04/13/50678871/progresspic/erJelPWCnOrVaUCKbByVlpeDYFqYSFdSxvtw-610xh.jpg [/img]
Here is my back
[img]http://imagecdn.bodybuilding.com/img/user_images/growable/2014/04/14/50678871/progresspic/iKpJErcyOHyvQcghgePCQyjxYuphufMVYvuf-610xh.jpg[/img]
I look “okay” not great. I am a bit behind but will make some great headway these next 2 weeks. At least that is the plan. I will be reducing carbs and fats and increasing 2 more cardio sessions (I will be doing 2 HIIT sessions and 2 LISS sessions. My LISS session will be night sessions and equal 350 calories of expenditure (about 35-40 minutes).
[b]Workout for Monday:[/b]
Chest/Back in AM LISS and Abs in PM
Incline DB Bench Press – 4 sets 8-15 reps
Lat Pulldown – 4 sets 10-15 reps
Superset:
Standing Cable Flys – 3 sets 10-15 reps
T-bar Row – 3 sets 10-15 reps
Superset:
DB Bench Press– 3 sets 8-12 reps
Close Grip Cable Row – 3 sets 10-15 reps
Superset:
Decline Hammer Press – 3 sets failure
Close Grip Pulldown – 3 sets to failure
PM LISS and Abs
37 minutes on stationary bike
Abs 3 sets
Hanging Knee Raises
Rope Crunch
Broomstick Twist
Swiss Ball Crunch
I am solo again this week and kind of like it. I am able to get my workout in and get out.
Here is my current supplements I am taking (Labrada HICA Max is not currently pictured). I am also taking a BB.com creatine that I had a ton of. This has lasted forever so I will continue to take it :
[img]http://imagecdn.bodybuilding.com/img/user_images/growable/2014/02/28/50678871/gallerypic/aDuJHgUotFsmIFqJSmPGkrGxROEofMkHCQaK-610xh.jpg[/img]
[b]DIET[/b]
[b]Before workout [b]
2 Labrada HICA MAX Tablets
1 quart of water
2 scoops of Labrada Super Charge
1 scoop of Labrada ProV 60 Protein
1 scoop of Labrada Power Carb
6 Labrada Sorenzyme pills on empty stomach (I have been taking another brand for a year but switched once I found out Labrada had these. Labrada is way ahead on stuff. .The only thing I have changed is this so I really believe it is working.)
[b]Right after workout [/b]
1 quart of water
1 scoop of Labrada ProV 60 Protein
1 scoop of Labrada Power Carb
5 g of creatine
[b]Meal 1 (after workout)[/b]
1 Cup Pasteurized Egg Whites
1 scoop of Labrada ProV 60 Protein
Supplements after meal 1
2,000 mg Vitamin C, Multi-Vitamins, Vitamin D 4,000 IU (am going to increase this), Glucosamine Chondroiton, Zinc, and 2,000 mg Omega 3 Fish Oil
[b]Meal 2[/b]
5oz Chicken
1/2 cup of Basmati Rice
˝ cup of green beans
1 tbsp of Almond butter
[b]Meal 3[/b]
5oz Ground turkey in taco seasoning
1/2 cup of Basmati Rice
˝ cup of green beans
12 Almonds
[b]Meal 4[/b]
5oz Chicken
1/2 cup of Basmati Rice
˝ cup of green beans
12 Almonds
[b]Meal 5[/b]
5oz Ground turkey in taco seasoning
1/2 cup of Basmati Rice
˝ cup of green beans
12 Almonds
[b]Meal 6[/b]
1 cup of Almond Milk
1.5 scoops of Labrada ProV 60 Protein
[b]Approximate Calories: 2,528
Carbs: 221 g
Protein: 310 g
Fats: 44 g[/b]
As you can see calories are going down this week and need to be on a pace of losing 1 ˝ lbs. Should be able to do it with this calorie count. Definitely hungry so probably will be putting more green beans in food.
[b]TIP OF THE TODAY: [/b] This one is from Layne Norton. One should incorporate re-feeds into their diet plan. Re-feeds help boost a hormone called leptin, which is a fat burning hormone. As one diets, leptin levels drop in an attempt by the body to spare body fat. Periodic, proper re-feeding can raise leptin levels and help one continue to burn fat an optimum rate. A person who is lean will need to re-feed more frequently than someone who has a higher body fat percentage. For those who are below 10%, it is probably a wise idea to incorporate re-feeds two times per week.
For those people who are in the 10-15% range, re-feeding every 6-12 days will probably be adequate, for those who are above 15%, re-feeding will probably not need to be done more than once every week to two weeks. Obviously as one loses body fat they will need to re-feed more often.
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hi
Hi Sir..im new into bodybuilding...ive just started my gym a month back but not seen much progress out of it..you are a great inspiration to me..im trying to catch up with your diet and workout..I do workout 5 days a week and 2 to 3 days evening cardio..im very much confused with the carbs n protiens cycle. .if you can suggest me approx how much carbs n protiens should I follow..I mean just a brief..I weight 142 lb height 5.8 and im 31age..you really doing great. .n learning alot from you..will wait for your reply thanks
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[QUOTE=zxcmnbv;1232920683]Hi Sir..im new into bodybuilding...ive just started my gym a month back but not seen much progress out of it..you are a great inspiration to me..im trying to catch up with your diet and workout..I do workout 5 days a week and 2 to 3 days evening cardio..im very much confused with the carbs n protiens cycle. .if you can suggest me approx how much carbs n protiens should I follow..I mean just a brief..I weight 142 lb height 5.8 and im 31age..you really doing great. .n learning alot from you..will wait for your reply thanks[/QUOTE]
You will have to tell me your goals. Are you looking to lose bodyfat or gain muscle? Also do you think your bodyfat is around 21% right now?
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Glad to see an update! As you have preached in the past chad, life sometimes throws you a curve....and as you show us, just brush it off and keep going towards your goal. Im working on the refeed thing myself and love when that day comes. However....I feel guilty lol I just need to research and implement a "good" refeed that doesn't give a guilt trip.
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[QUOTE=hmmmm16417;1233023283]Glad to see an update! As you have preached in the past chad, life sometimes throws you a curve....and as you show us, just brush it off and keep going towards your goal. Im working on the refeed thing myself and love when that day comes. However....I feel guilty lol I just need to research and implement a "good" refeed that doesn't give a guilt trip.[/QUOTE]
Go ahead and take your protein down to 1 g per lb and take your calories up to maintenance or a little bit above maintenance calories. Maintenance calories is always a moving target so sometimes you have to guess. Bring your carbs up to 50-100% increase over your carbs. Minimize fats and don't eat any fructose based carbs.
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[b]4/15/14—22 Days Out from Contest & chest and back[/b]
Down to 194 overnight so scale is going in right direction. My goal is to get to 190 for this show but at the Masters Championships, I will probably have to go lower than that with a lower bodyfat. Today was a “2 a day.” I need to play a bit of catch up so worked out chest and back at 5 am. I have started to get up before my alarm has gone off. This happens when I get below 7% bodyfat range. I have talked to a lot of other competitors and a lot of them have the same issues. I will be taking some GABA, melatonin, and calcium/magnesium before I go to bed the rest of the way.
I had my 2 year anniversary of my transformation. For those of you that don’t know, my beginning transformation was the Bodybuilding.com $10K Transformation Challenge. I won the contest which was cool but kept going. I wanted to take a picture comparing myself on the dates. Here is a back comparison. Grant it, I will look better in another 3 weeks but it will give you a picture.
Here was a 2 year comparison picture of my back
Here is the before picture in April 2012:
[img]http://imagecdn.bodybuilding.com/img/user_images/growable/2012/04/09/50678871/progresspic/zVMJDDXhPwVZvRdlBMpIxBsJatYsFtkmqPuF-610xh.jpg[/img]
Here is the after picture in April 2014:
[img] http://imagecdn.bodybuilding.com/img/user_images/growable/2014/04/14/50678871/progresspic/iKpJErcyOHyvQcghgePCQyjxYuphufMVYvuf-610xh.jpg[/img]
I will continue to crank it up these next 3 ˝ weeks. Less rest between sets and adding 2 more cardio sessions (total of 4).
[b]Workout for Tuesday:[/b]
Tuesday: Delts/Traps/Arms/Calves
(AM – Delts/Traps, PM – Arms/Calves)
• DB or Military Press – 3 sets 8-12 reps
• Lateral DB or Cable Raise – 3 Set 8-12 reps
• Bent over DB Lateral or Pec Deck – 5 sets 10-15
• Front Raise – 3 sets 10-15
• Upright Row (wide grip) – 3 sets 10-12
Superset:
• Skull Crushers – 3 sets 8-14
• Barbell Curl – 3 sets 8-12
Superset:
• Weighted Dips – 3 sets to failure
• Incline DB Curl – 3 sets 8-12
Superset:
• Rope Extension – 3 sets 12-15
• Concentrated Curl – 10-15
PM LISS and Abs
30 minute run at a reasonable pace
[b]DIET[/b]
[b]Before workout [b]
2 Labrada HICA MAX Tablets
1 quart of water
2 scoops of Labrada Super Charge
1 scoop of Labrada ProV 60 Protein
1 scoop of Labrada Power Carb
6 Labrada Sorenzyme pills on empty stomach (I have been taking another brand for a year but switched once I found out Labrada had these. Labrada is way ahead on stuff. .The only thing I have changed is this so I really believe it is working.)
[b]Right after workout [/b]
1 quart of water
1 scoop of Labrada ProV 60 Protein
1 scoop of Labrada Power Carb
5 g of creatine
[b]Meal 1 (after workout)[/b]
1 Cup Pasteurized Egg Whites
1 scoop of Labrada ProV 60 Protein
Supplements after meal 1
2,000 mg Vitamin C, Multi-Vitamins, Vitamin D 4,000 IU (am going to increase this), Glucosamine Chondroiton, Zinc, and 2,000 mg Omega 3 Fish Oil
[b]Meal 2[/b]
5oz Chicken
1/2 cup of Basmati Rice
˝ cup of green beans
1 tbsp of Almond butter
[b]Meal 3[/b]
5oz Ground turkey in taco seasoning
1/2 cup of Basmati Rice
˝ cup of green beans
12 Almonds
[b]Meal 4[/b]
5oz Chicken
1/2 cup of Basmati Rice
˝ cup of green beans
12 Almonds
[b]Meal 5[b]
5oz Ground turkey in taco seasoning
1/2 cup of Basmati Rice
˝ cup of green beans
12 Almonds
[b]Meal 5[/b]
1 cup of Almond Milk
1.5 scoops of Labrada ProV 60 Protein
[b]Approximate Calories: 2,528
Carbs: 221 g
Protein: 310 g
Fats: 44 g[/b]
First day on lower calories and a bit hungry but will be adding more fiber to my diet (more vegetables).
[b]TIP OF THE TODAY: [/b] A lot of people are successful with their diets and workouts but they fail to continue because of their negative mindset or their unhealthy self image. We all think all we have to do is workout and eat right and we will make a total body transformation but until you really work on your mind, you will more than likely struggle or just quit. Make sure you are filling you mind with good things [i](Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable--if anything is excellent or praiseworthy--think about such things. Phillipians 4:8)[/i]. I had a big time struggle in this area a few years ago and just made sure I turned off the news and started to fill my mind with positive affirmations. I actually put these positive affirmations in voice form on my iPhone. I listen to them ever so often when I need to change my mindset. If you are interested, I can give you a suggestion of a book that will really help you out with this. Just let me know if you are interested.
Let me leave you with this one:
[img] http://imagecdn.bodybuilding.com/fitboardimg/posts//2014/04/16/50678871/534e80550cf23ea8fc3111ab-610xh.jpg[/img]
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Hi soccerdad
I have read your post and I am very impressed to see how you transformed your body and prepared yourself to compete in just 2 years. I am in my 40's too and want to compete in the future. I am a complete novice in muscle building training. I have been using the gym for nearly 7 years to lose weight and stay fit. Consequently I was doing a lot of cardio exercises and hardly any weight lifting training. But I saw a program on Tv about a British female bodybuilder which completely changed my goal. From that moment on I knew that I wanted to build muscle. I found a personal trainer at my gym and he has been training me since June 2013. The progress is slow but it is in the right direction. As a pear shaped female I find it very hard to Lose fat on my thighs and back side. I have a new leg workout (see my workout history) and a cardio workout ( insanity) to help me shape my body. But if you have any advice to help me to achieve my goal I would be glad to hear it
Marjory
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What is your recommendation?
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Thank you Margory! I am excited for you and definitely a goal to go after. The only advise I would give you is building muscle is like watching paint dry, it takes patience. I had 10+ years of pretty hard core lifting in my 20's that I think really accentuated my transformation for just sheer muscle memory. People ask me what they believe is the #1 thing they need to concentrate on. The weight training goes without saying. You won't build and sculpt your body without it but DIET is #1. Make sure you are getting 1 - 1.5 g of protein in your diet to build muscle. Consistency with this will help you get to your goals. Keep me updated on how things are going! Love to see people in their 40's competing. [QUOTE=Margo2014;1233423833]I have read your post and I am very impressed to see how you transformed your body and prepared yourself to compete in just 2 years. I am in my 40's too and want to compete in the future. I am a complete novice in muscle building training. I have been using the gym for nearly 7 years to lose weight and stay fit. Consequently I was doing a lot of cardio exercises and hardly any weight lifting training. But I saw a program on Tv about a British female bodybuilder which completely changed my goal. From that moment on I knew that I wanted to build muscle. I found a personal trainer at my gym and he has been training me since June 2013. The progress is slow but it is in the right direction. As a pear shaped female I find it very hard to Lose fat on my thighs and back side. I have a new leg workout (see my workout history) and a cardio workout ( insanity) to help me shape my body. But if you have any advice to help me to achieve my goal I would be glad to hear it
Marjory[/QUOTE]
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[QUOTE=soccerdad5;1233026503]Go ahead and take your protein down to 1 g per lb and take your calories up to maintenance or a little bit above maintenance calories. Maintenance calories is always a moving target so sometimes you have to guess. Bring your carbs up to 50-100% increase over your carbs. Minimize fats and don't eat any fructose based carbs.[/QUOTE]
so you're saying I can't do a 6 pack of beer and a large pepperoni pizza one night after a few weeks of strict dieting?
LOL
thanks for the info!!!!!!
happy 2 yr! looking great!
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[QUOTE=skinnyguy39;1233427253]What is your recommendation?[/QUOTE]recommendation for what?
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Actually you could if it fit in your macro calorie goals ;)[QUOTE=hmmmm16417;1233605633]so you're saying I can't do a 6 pack of beer and a large pepperoni pizza one night after a few weeks of strict dieting?
LOL
thanks for the info!!!!!!
happy 2 yr! looking great![/QUOTE]
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[b]4/16/14—21 Days Out for Contest [/b]
I did delts, traps and arms today. My shoulder has flared up a bit and I truly believe it is because I have not been taking my proteolytic enzymes regularly (If you want to read about my journey with proteolytic enzymes, the post was here. You have to read through it to see my experience ([url]http://forum.bodybuilding.com/showthread.php?t=147667503[/url] )
[img]
I am taking less rest between sets (45 seconds) and adding 2 more cardio sessions (total of 4) a week. I am also tanning which will give me a bit of a base tan before I get the spray on the night before the competition
[b]Workout for Tuesday:[/b]
Tuesday: Delts/Traps/Arms/Calves
(AM – Delts/Traps, PM – Arms/Calves)
• DB or Military Press – 3 sets 8-12 reps
• Lateral DB or Cable Raise – 3 Set 8-12 reps
• Bent over DB Lateral or Pec Deck – 5 sets 10-15
• Front Raise – 3 sets 10-15
• Upright Row (wide grip) – 3 sets 10-12
Superset:
• Skull Crushers – 3 sets 8-14
• Barbell Curl – 3 sets 8-12
Superset:
• Weighted Dips – 3 sets to failure
• Incline DB Curl – 3 sets 8-12
Superset:
• Rope Extension – 3 sets 12-15
• Concentrated Curl – 10-15
PM LISS and Abs
30 minute run at a reasonable pace
[b]DIET[/b]
[b]Before workout [/b]
2 Labrada HICA MAX Tablets
1 quart of water
2 scoops of Labrada Super Charge
1 scoop of Labrada ProV 60 Protein
1 scoop of Labrada Power Carb
6 Labrada Sorenzyme pills on empty stomach (I have been taking another brand for a year but switched once I found out Labrada had these. Labrada is way ahead on stuff. .The only thing I have changed is this so I really believe it is working.)
[b]Right after workout [/b]
1 quart of water
1 scoop of Labrada ProV 60 Protein
1 scoop of Labrada Power Carb
5 g of creatine
[b]Meal 1 (after workout)[/b]
1 Cup Pasteurized Egg Whites
1 scoop of Labrada ProV 60 Protein
Supplements after meal 1
2,000 mg Vitamin C, Multi-Vitamins, Vitamin D 4,000 IU (am going to increase this), Glucosamine Chondroiton, Zinc, and 2,000 mg Omega 3 Fish Oil
[b]Meal 2[/b]
5oz Chicken
1/2 cup of Basmati Rice
˝ cup of green beans
1 tbsp of Almond butter
[b]Meal 3[/b]
5oz Ground turkey in taco seasoning
1/2 cup of Basmati Rice
˝ cup of green beans
12 Almonds
[b]Meal 4[/b]
5oz Chicken
1/2 cup of Basmati Rice
˝ cup of green beans
12 Almonds
[b]Meal 5[/b]
5oz Ground turkey in taco seasoning
1/2 cup of Basmati Rice
˝ cup of green beans
12 Almonds
[b]Meal 6[/b]
1 cup of Almond Milk
1.5 scoops of Labrada ProV 60 Protein
[b]Approximate Calories: 2,528
Carbs: 221 g
Protein: 310 g
Fats: 44 g[/b]
Hungrier but know the pounds are dropping and bodyfat is coming off.
[b]TIP OF THE TODAY: [/b] If you are struggling with finding a time to workout, workout early in the morning. There is a statistic out there that says people who workout in the morning are more consistent than people who workout in the afternoon or night. I know some of your schedules don’t allow you to workout in the afternoon but a lot of you could just turn off the TV at night, go to sleep earlier and get up earlier to workout.
I have been workout in the mornings for 2 years straight at 5 or 6 am and it is a great way to get the day started right. I LOVE WORKING OUT IN THE EARLY MORNINGS! It was difficult at the beginning but then it becomes a habit and you just get up. You have no excuses. The gym is usually less crowded also. Give it a try today.
Let me leave you with this one:
[img]http://imagecdn.bodybuilding.com/fitboardimg/posts//2014/04/02/50678871/533ca9a50cf290293133c043.jpg[/img]
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[QUOTE=soccerdad5;1234176923][
[b]TIP OF THE TODAY: [/b] If you are struggling with finding a time to workout, workout early in the morning. There is a statistic out there that says people who workout in the morning are more consistent than people who workout in the afternoon or night. I know some of your schedules don’t allow you to workout in the afternoon but a lot of you could just turn off the TV at night, go to sleep earlier and get up earlier to workout.
I have been workout in the mornings for 2 years straight at 5 or 6 am and it is a great way to get the day started right. I LOVE WORKING OUT IN THE EARLY MORNINGS! It was difficult at the beginning but then it becomes a habit and you just get up. You have no excuses. The gym is usually less crowded also. Give it a try today.
Let me leave you with this one:
[/QUOTE]Me too man! just about 3 years for me lifting at 5AM and it's sooooooooooooooo much better! At least for myself, and probably for most people, when I get home from work I just want to chill out, eat dinner, and watch some tv with the family.
You can even lift bench on monday at 5am!! :D
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[b]4/17/14—21 Days Out for Contest [/b]
[img] http://imagecdn.bodybuilding.com/fitboardimg/posts//2013/12/06/50678871/52a1b6230cf2aafcdf2f757a-610xh.jpg[/img]
I did legs on Wednesday but was still hurting from my Sunday leg day. Can’t believe I would be sore but it was a tough workout on Sunday. I am only doing legs one time this week and for the rest of the weeks to the show. Even though physique guys don’t show their legs a whole bunch, it is so important to do legs. Natural testosterone and HGH are activated by doing legs. Also, what is going to support you the rest of your life….YOUR LEGS. Maybe one of these days also they will hike these shorts up so we can show some legs.
[img]
I am taking less rest between sets (45 seconds) and adding 2 more cardio sessions (total of 4) a week.
[b]Workout for Wednesday:[/b]
Wednesday: Quads/Hamstring/Abs
• Stiff Legged Deadlift – 3 sets 8-12
• Back or Front Squat – 3 sets 12-20
• Standing Leg Curl – 3 sets 10-15
• Leg Press (preformed slow) 3 sets 10-15
• Lying Leg Curl 5 drops sets each to failure
• Leg Extensions – 5 drop sets each to failure
• Calves
[b]DIET[/b]
[b]Before workout [/b]
2 Labrada HICA MAX Tablets
1 quart of water
2 scoops of Labrada Super Charge
1 scoop of Labrada ProV 60 Protein
1 scoop of Labrada Power Carb
6 Labrada Sorenzyme pills on empty stomach (I have been taking another brand for a year but switched once I found out Labrada had these. Labrada is way ahead on stuff. .The only thing I have changed is this so I really believe it is working.)
[b]Right after workout [/b]
1 quart of water
1 scoop of Labrada ProV 60 Protein
1 scoop of Labrada Power Carb
5 g of creatine
[b]Meal 1 (after workout)[/b]
1 Cup Pasteurized Egg Whites
1 scoop of Labrada ProV 60 Protein
Supplements after meal 1
2,000 mg Vitamin C, Multi-Vitamins, Vitamin D 4,000 IU (am going to increase this), Glucosamine Chondroiton, Zinc, and 2,000 mg Omega 3 Fish Oil
[b]Meal 2[/b]
5oz Chicken
1/2 cup of Basmati Rice
˝ cup of green beans
1 tbsp of Almond butter
[b]Meal 3[/b]
5oz Ground turkey in taco seasoning
1/2 cup of Basmati Rice
˝ cup of green beans
12 Almonds
[b]Meal 4[/b]
5oz Chicken
1/2 cup of Basmati Rice
˝ cup of green beans
12 Almonds
[b]Meal 5[/b]
5oz Ground turkey in taco seasoning
1/2 cup of Basmati Rice
˝ cup of green beans
12 Almonds
[b]Meal 6[/b]
1 cup of Almond Milk
1.5 scoops of Labrada ProV 60 Protein
[b]Approximate Calories: 2,528
Carbs: 221 g
Protein: 310 g
Fats: 44 g[/b]
Hungrier but know the pounds are dropping and bodyfat is coming off.
[b]TIP OF THE TODAY: [/b] Legs are where the foundation of strength and muscle are formed. A proper leg-training program can be the key to newfound size and strength. By properly training your legs the rest of your body will grow as well. I don’t care if you love to do legs or hate it, YOU HAVE TO DO IT if you want to grow.
Let me leave you with this one:
[img]http://imagecdn.bodybuilding.com/fitboardimg/posts//2013/11/21/50678871/528e25510cf230ac11c1920e.jpg[/img]
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[b]4/18/14—20 Days Out for Contest, Cardio HIIT [/b]
[img]http://theshwinn431ellipticaltrainerreview.files.wordpress.com/2009/11/precor-elliptical-trainer.jpg [/img]
Cardio today. I am doing 4 cardio sessions a week. Two HIIT sessions. One on the elliptical (see above) where I go 5 min warm up then 5 sets 15 seconds all out on level 20 then 45 second recovery on level 8. I then do 5 minutes on level 12 at an easy pace. Then I do 5 sets 15 seconds again all out on level 20 then 45 second recovery on level 8.
[b]Diet[/b]
Is pretty much the same as above minus about 50 grams of carbohydrates.
[b]TIP OF THE DAY:[/b] If you are in a time crunch and need to do cardio, do HIIT. It will only take you about 20-30 minutes to do and you will get that "afterburn" effect. Burning calories big after the workout.
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20 days out.. it's coming up fast!
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Yes, I can't even sleep past 5 am on the weekends anymore. [QUOTE=jpfaherty;1234279513]Me too man! just about 3 years for me lifting at 5AM and it's sooooooooooooooo much better! At least for myself, and probably for most people, when I get home from work I just want to chill out, eat dinner, and watch some tv with the family.
You can even lift bench on monday at 5am!! :D[/QUOTE]
Faster than I want but I have put in the work. Will need to dial it in these next few days.
[QUOTE=IK9;1234507743]20 days out.. it's coming up fast![/QUOTE]
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[b]4-26-14 14 days out and will be tightening things up[/b]
I am sorry I have not updated this in a long time for those who are keeping up. This week went as planned but did not lose any weight. Don't want to have to do anything drastic to my calories and macros these next 2 weeks or really crank up the cardio. I am going to re-evaluate after this refeed day. You might say, why are you doing a refeed day if you are not losing any weight? Well I do think it gets things started. I also did have an extra refeed day on Wednesday because I was getting so stringy but I don't think this was a good idea. I will stick with one refeed day this week.
Here is my workouts and diet from the last week. The only thing that was different was my refeed day on Wednesday and Saturday where I added about 100 g of carbs and dialed back my fat a bit. Nothing really changed a whole lot so you will get a good summary of everything I have been doing.
I will be at the beach Sunday - Wednesday for some business meetings so cardio will be very enjoyable on the beach. I am looking forward to that.
Here is some progress pics from the past week
[img]http://imagecdn.bodybuilding.com/img/user_images/growable/2014/04/25/50678871/progresspic/VdMZCxpBVoHkUHPVzfvXlTLkqpshhZsthGXB-610xh.jpg[/img]
After my workout. Did abs so waist line is a bit big. It still needs to come down.
[img]http://imagecdn.bodybuilding.com/img/user_images/growable/2014/04/25/50678871/progresspic/RvBCdFkDPlOKJBMHISuocmMvAmqlVOcuGgQw-610xh.jpg[/img]
[b]Workout this week:[/b]
Monday: Chest/Back/Abs
(AM – Chest/Back, PM – Abs/30mins LISS)
Incline (DB or BB) Bench Press – 4 sets 8-15 reps
Wide Grip Pull Ups or Lat Pulldown – 4 sets 10-15 reps
Superset:
Incline DB Fly – 3 sets 10-15 reps
Supported T-bar Row – 3 sets 10-15 reps
Superset:
Bench Press (DB or BB) – 3 sets 8-12 reps
Close Grip Cable Row – 3 sets 10-15 reps
Superset:
Dips (for chest) or Decline Hammer Press – 3 sets failure
Close Grip Pulldown – 3 sets to failure
Pull Overs (DB or Cable) – 3 sets failure
(Giant set 3 rounds – failure)
Hanging Knee Raises
Rope Crunch
Broomstick Twist
Decline Bench Leg Raises
Swiss Ball Crunch
Tuesday: Delts/Traps/Arms/Calves
(Delts/Traps/Arms/Calves)
DB or Military Press – 3 sets 8-12 reps
Lateral DB or Cable Raise – 3 Set 8-12 reps
Bent over DB Lateral or Pec Deck – 5 sets 10-15
Front Raise – 3 sets 10-15
Upright Row (wide grip) – 3 sets 10-12
Superset:
Skull Crushers – 3 sets 8-14
Barbell Curl – 3 sets 8-12
Superset:
Weighted Dips – 3 sets to failure
Incline DB Curl – 3 sets 8-12
Superset:
Rope Extension – 3 sets 12-15
Concentrated Curl – 10-15
(Giant set 3 rounds)
Standing Calve Raises – 10-25
Seated Calve Raises – 10-25
Weightless calves – 10-25
Wednesday: Quads/Hamstring/Abs
Stiff Legged Deadlift – 3 sets 8-12
Back or Front Squat – 3 sets 12-20
Standing Leg Curl – 3 sets 10-15
Leg Press (preformed slow) 3 sets 10-15
Lying Leg Curl 5 drops sets each to failure
Leg Extensions – 5 drop sets each to failure
During my leg workout this week:
[img]http://imagecdn.bodybuilding.com/img/user_images/growable/2014/04/23/50678871/gallerypic/BzEYwOLNHdKrRUQlWASJgZQKjuRxLrBKmcea-610xh.jpg[/img]
(Giant set 3 rounds – failure)
Hanging Knee Raises
Rope Crunch
Broomstick Twist
Decline Bench Leg Raises
Swiss Ball Crunch
Thursday – HIIT Cardio
HIIT Sprints (25 mins)
Friday – Chest/Back/Abs/Cardio
(AM – Chest/Back, PM – Abs/30 min LISS)
Incline (DB or BB) Bench Press – 4 sets 8-15 reps
Wide Grip Pull Ups or Lat Pulldown – 4 sets 10-15 reps
Superset:
Incline DB Fly – 3 sets 10-15 reps
Supported T-bar Row – 3 sets 10-15 reps
Superset:
Bench Press (DB or BB) – 3 sets 8-12 reps
Close Grip Cable Row – 3 sets 10-15 reps
Superset:
Dips (for chest) or Decline Hammer Press – 3 sets failure
Close Grip Pulldown – 3 sets to failure
Pull Overs (DB or Cable) – 3 sets failure
(Giant set 3 rounds – failure)
Hanging Knee Raises
Rope Crunch
Broomstick Twist
Decline Bench Leg Raises
Swiss Ball Crunch
Saturday: Delts/Traps/Arm/Calves
(AM – Delts/Traps, PM – Arms/Calves)
DB or Military Press – 3 sets 8-12 reps
Lateral DB or Cable Raise – 3 Set 8-12 reps
Bent over DB Lateral or Pec Deck – 5 sets 10-15
Front Raise – 3 sets 10-15
Upright Row (wide grip) – 3 sets 10-12
Superset:
Skull Crushers – 3 sets 8-14
Barbell Curl – 3 sets 8-12
Superset:
Weighted Dips – 3 sets to failure
Incline DB Curl – 3 sets 8-12
Superset:
Rope Extension – 3 sets 12-15
Concentrated Curl – 10-15
(Giant set 3 rounds)
Standing Calve Raises – 10-25
Seated Calve Raises – 10-25
Donkey Machine – 10-25
Reverse Tib Raise – 20-30
Sunday – Cardio
30 minutes HIIT intervals
[b]DIET[/b]
[b]Before workout [/b]
2 Labrada HICA MAX Tablets
1 quart of water
2 scoops of Labrada Super Charge
1 scoop of Labrada ProV 60 Protein
1 scoop of Labrada Power Carb
6 Labrada Sorenzyme pills on empty stomach (I have been taking another brand for a year but switched once I found out Labrada had these. Labrada is way ahead on stuff. .The only thing I have changed is this so I really believe it is working.)
[b]Right after workout[/b]
1 quart of water
1 scoop of Labrada ProV 60 Protein
1 scoop of Labrada Power Carb
5 g of creatine
[img]http://imagecdn.bodybuilding.com/img/user_images/growable/2014/02/28/50678871/gallerypic/aDuJHgUotFsmIFqJSmPGkrGxROEofMkHCQaK-610xh.jpg[/img]
[b]You can get Labrada products here: [url]http://www.bodybuilding.com/store/lab/lab.htm[/url][/b]
[b]Meal 1 (after workout)[/b]
1 Cup Pasteurized Egg Whites
1 scoop of Labrada ProV 60 Protein
1/2 cup of oatmeal
Supplements after meal 1
2,000 mg Vitamin C, Multi-Vitamins, Vitamin D 5,000 IU , Glucosamine Chondroiton, Zinc, and 2,000 mg Omega 3 Fish Oil
[b]Meal 2[/b]
5oz Chicken
1/2 cup of Basmati Rice
˝ cup of green beans
1.5 tbsp of almond butter
[b]Meal 3[/b]
5oz Ground turkey in taco seasoning
1/2 cup of Basmati Rice
˝ cup of green beans
1.5 tbsp of almond butter
[b]Meal 4[/b]
5oz Chicken
1/2 cup of Basmati Rice
˝ cup of green beans
1.5 tbsp of almond butter
[b]Meal 5[/b]
5 oz chicken breast
2 cups of mixed vegetables
6 oz of sweet potatoes
˝ tsp of coconut oil
[b]Meal 6[/b]
1 cup of Almond Milk
1.5 scoops of Labrada ProV 60 Protein
1 cup of oatmeal
[b]Approximate Calories: 2,528
Carbs: 221 g
Protein: 311 g
Fats: 44 g[/b]
[b]TIP OF THE DAY:[/b]
Be careful not to do too much cardio early in your transformation process. There might be a time where you will have to add cardio but don't use all of your "cards" up front. If you start doing 1 hour of cardio for 5 days, you will have to continue to increase this to burn more calories. As you increase your cardio, you have a very good chance of burning up precious muscle. Your body is very smart and knows if you are doing high volume cardio your body will adjust. Use diet (changing macros and calories) first then you can add cardio later in the process.
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Forgot that I never really updated this. I will do it this weekend to finish it out. I am one week from my next contest now. Here was me the night before Europa Dallas. Update coming later.
[img]http://imagecdn.bodybuilding.com/img/user_images/growable/2014/07/10/50678871/gallerypic/RjKnvSmeyxeJlqavMDHtFEWjSoRDXqmxfjcQ-610xh.jpg[/img]
