Flex257's Road to gold! (log)

[flex257]

Hello everyone. I have decided to make a training log (like what mitch has) this will be beneficial to me, since you can critique how i am doing. Thus far I have dieted extremely strict for approx 3 weeks. Cardio has been done twice daily (except on high carb day). Workouts have been going better than ever. The work ethic is at 100%. I started my diet out at 190.6 (holding lots of water), and as of today I weighed 180.5 w/ one protein shake in me and a baked potato.

Progress is going fantastic and i am right on track. I must admit this dieting progress is VERY mentally/physically straining. I have had times where i had to restrain myself from eating some type of food. I have also had times where i was soooo tired from work that i didn't want to do cardio, but i kept the thought of me onstage in my head and i get back on focus.

As of today I am going on 16 weeks out from my competition. The next 3 weeks i am going to cut down on cardio and focus on getting my abs tighter and more defined. Waist started out at 33 1/2 and is now at 31.8.

My friend took pics at the gym and he has them on his digi cam. He will send them to me later tonite and i will post them. Until than i will post my old pictures to compare the progress. - peace

[flex257]

http://forum.bodybuilding.com/showth...hreadid=205285

Here is the link to my old thread, b/c i don't have time to post all the pics. Also, i'd like to mention that i have been tanning 3-4 times a week since i have begun dieting and the new pics still make me look kind of pale. This transformation is 100% NATURAL!! Absolutely no type of fat burners, steriods, and/or other type of enhancing chemicals. All i use is whey protein and base my diet around chicken, steamed vegetables, eggwhites, lean steak, lean beef, some oatmeal, and that's about it. Pics will be up later tonite.

[bruno]

awesome! ill be checking it out. glad your doing this. i really look up to you bro.

[flex257]

Pics are here. I'd like to say this was a very low carb day (had 30 carbs for the day when these were taken), so i look flat and small. Secondly, the pics look bad. Lastly, i'd like to thank my friend who took them for everyone else to see.

[flex257]

kind of a cool shot, makes my legs look like twigs though. =D

[flex257]

calves

[flex257]

back lat...

[flex257]

last, up close arm----------------------

[RonaldAsad]

awesome work, keep it up.

[Technique]

You are massive! I'm looking foward to this log.

[flex257]

I am very happy to know that ppl want to see this. I want ppl to throw as many tips my way. This log will be updated weekly for the most part. I will try to post pics every 4 weeks until competition.

Saturday January 31, 2004
Weight = 180.7
Meal 1- 2 scoops whey upon awakening
Meal 2- Chicken breast strips with seasoning ( 8 oz )
Meal 3- 2 scoops whey
GYM : Cardio 40 mins. 3.7 speed on 8 incline
Worked hamstrings, calves, and did isolation movements for chest (off day)
Meal 4- 2 packets oatmeal (normally don't do this)
2 scoops whey
Meal 5- Chicken breast strips with seasoning (6 oz)
- WORK -
2 scoops of whey (at work)
1 packet of turkey w/ salad (at work)
GYM: 20 mins cardio @ 11:00 p.m. *this is written in adv. b/c i don't get online when i get off work, too tired when i get home*
- bed-

[Jimmy_magix]

you are huge, lookign forward to the log, with the low carbs, you presumably you must be getting an insane amount of protein or fats???

[flex257]

I cycle my carbs. Example: Today is lowest carb day , than on sunday i get to carb up. Here is how the cycle works Low carb, Medium carb, Low carb, than High carb. I try to carb up every 2-3 days. I fluctuate with a bodyweight of 2 1/2 pounds when i carb up. The protein is always over 300. On week days this is my exact diet i use... the only changes i make are on my low/med/carb days so i may take out things or add certain foods to meet my requirements.

WEEK 1-3
5:00- 3 scoops whey protein – 336 cals. , 4.5 fat, 9 carbs, 66 protein
5:20 GYM 20 mins cardio 10HIT/10walk
5:50- 2 packets oatmeal – 320 cals, 64 carbs, 8 protein
6:20- 4 eggwhites 1 yolk, 2 slices turkey- 210 cals, 10 fat, 2 carb, 28 protein
7:00- Chicken breast 6 O.Z. – 280 cals, 6 carb, 54 protein
7:30- 2 scoops whey – 224 cals, 3 fat, 6 carbs, 44 protein
LUNCH- 2 skim milks , 1 chicken sandwhiches, 1 scoop whey
594 cals, 6 fat, 55 carbs, 54 protein
3:30- Chicken breast 6 O.Z. – 280 cals, 6 carb, 54 protein
5:00- 2 scoops whey- 224 cals, 3 fat, 6 carbs, 44 protein
6:30- 1 packet oatmeal – 160 cals, 32 carbs, 4 protein
8:30- Chicken breast 3 O.Z. – 140 cals, 3 carb, 27 protein
GYM 20mins cardio
2 scoops whey – 224 cals, 3 fat, 6 carbs, 44 protein

Breakdown *2,994 cals. , 29.5 fats, 195 carbs, 427 grams protein*

[Kamil]

Too much whey maybe? If I counted correctly you're taking 9 scoops per day -- thats nuts! I take 4 (pre/post) on an 1800 calorie cutting diet (50/30/20) right now and still manage to get 250+g protein total. Maybe look into some more whole-food alternatives in getting your protein count for the day? Whey is absorbed so quickly that I can't imagine it being practical for anything other than pre/post workout... But thats just me =P

[Jimmy_magix]

kamil, your cal intake is insanely low. Im cutting right now on a 2700 cal diet and losing fat like crazy, in fact, I think Im dropping too fast. How is your weight dropping?

[Jimmy_magix]

WEEK 1-3
5:00- 3 scoops whey protein – 336 cals. , 4.5 fat, 9 carbs, 66 protein
5:20 GYM 20 mins cardio 10HIT/10walk
5:50- 2 packets oatmeal – 320 cals, 64 carbs, 8 protein
6:20- 4 eggwhites 1 yolk, 2 slices turkey- 210 cals, 10 fat, 2 carb, 28 protein
7:00- Chicken breast 6 O.Z. – 280 cals, 6 carb, 54 protein
7:30- 2 scoops whey – 224 cals, 3 fat, 6 carbs, 44 protein
LUNCH- 2 skim milks , 1 chicken sandwhiches, 1 scoop whey
594 cals, 6 fat, 55 carbs, 54 protein
3:30- Chicken breast 6 O.Z. – 280 cals, 6 carb, 54 protein
5:00- 2 scoops whey- 224 cals, 3 fat, 6 carbs, 44 protein
6:30- 1 packet oatmeal – 160 cals, 32 carbs, 4 protein
8:30- Chicken breast 3 O.Z. – 140 cals, 3 carb, 27 protein
GYM 20mins cardio
2 scoops whey – 224 cals, 3 fat, 6 carbs, 44 protein

Breakdown *2,994 cals. , 29.5 fats, 195 carbs, 427 grams protein*

I notice you scedule 2 cardio sessions a day. Are you doing any weights to preserve muscle?

[Kamil]

Originally posted by Jimmy_magix
kamil, your cal intake is insanely low. Im cutting right now on a 2700 cal diet and losing fat like crazy, in fact, I think Im dropping too fast. How is your weight dropping?

Well, I've lost about 8-10 lbs in 2 weeks (alot of water weight -- no longer taking creatine). My lifts have stayed the same. I started at 2200 calories the first few days, went down to 2000 and am currently at 1800-2000. I've never had true definition in my body, and that is my goal this time around -- I want more lines than I've ever had, even if some muscle must first be spared. I'm 5'8" and started at 195 and am currently 185-186. Ideally I'd like to get down to a shredded 165 once im done with this cutting cycle, though boot camp starts march 9th and I don't think I'll make it before then... Once boot camp is over it will be clean bulking for a few months.

[pumped818]

I am impressed, very impressed, not only with the excellent development seen in your pics, but also with your mental determination. The pictures show what your mental and physical work is producing. Excellent bro!

Your description of how you force yourself into the gym even when tired from work should be a motivation for everyone training seriously and toward an ultimate goal.

Keep us posted, and with your dedication, I'm betting that you're going to do great in your show.

[scawelti]

congrats on all your hard work. keep it up man!

[bruno]

Originally posted by flex257
I cycle my carbs. Example: Today is lowest carb day , than on sunday i get to carb up. Here is how the cycle works Low carb, Medium carb, Low carb, than High carb. I try to carb up every 2-3 days. I fluctuate with a bodyweight of 2 1/2 pounds when i carb up. The protein is always over 300. On week days this is my exact diet i use... the only changes i make are on my low/med/carb days so i may take out things or add certain foods to meet my requirements.

WEEK 1-3
5:00- 3 scoops whey protein – 336 cals. , 4.5 fat, 9 carbs, 66 protein
5:20 GYM 20 mins cardio 10HIT/10walk
5:50- 2 packets oatmeal – 320 cals, 64 carbs, 8 protein
6:20- 4 eggwhites 1 yolk, 2 slices turkey- 210 cals, 10 fat, 2 carb, 28 protein
7:00- Chicken breast 6 O.Z. – 280 cals, 6 carb, 54 protein
7:30- 2 scoops whey – 224 cals, 3 fat, 6 carbs, 44 protein
LUNCH- 2 skim milks , 1 chicken sandwhiches, 1 scoop whey
594 cals, 6 fat, 55 carbs, 54 protein
3:30- Chicken breast 6 O.Z. – 280 cals, 6 carb, 54 protein
5:00- 2 scoops whey- 224 cals, 3 fat, 6 carbs, 44 protein
6:30- 1 packet oatmeal – 160 cals, 32 carbs, 4 protein
8:30- Chicken breast 3 O.Z. – 140 cals, 3 carb, 27 protein
GYM 20mins cardio
2 scoops whey – 224 cals, 3 fat, 6 carbs, 44 protein

Breakdown *2,994 cals. , 29.5 fats, 195 carbs, 427 grams protein*

was this a school day? you sure eat and do alot before school! wow

[bruno]

gosh did i kill the thread?

[Kamil]

lol I was wondering myself =)

[flex257]

Sorry guys, I am pretty busy on weekdays. I will answer all questions now. Thx alot for the responses , getting any kind of feedback motivates me.

Kamil- I have cutted down numerous times and i find that packing in as much protein as possible works the best for me. I retain muscle, get harder, and since i am so active during the day i figure i need alot of protein to recover. The only reason i drink whey shakes is b/c that is what my budget allows. ( i have to pay car payment and gym membership) Otherwise i would add caesine (sp) powder in the diet. I have 4 meals consisting of shakes and 6 meals consisting of whole foods. I think that works well.

Jimmy_magix- Of course i am doing weights to preserve muscle. I workout before my 2nd cardio session.

Bruno- The diet i listed is during a school day. It is very tough to get all the foods you want when you have school/work. I bring a shaker with 2 scoops of whey and drink that before 7th period. When 6th period rolls around i start to get hungry, therefore i throw down a whey shake to get me out of my catabolic state ( all in the head).

According to diff. dumbasses in the gym i am losing to much size to quick. LOL.. Once i took off my shirt they didn't say anything. ANYHOW, i am 2-3 lbs. ahead of schedule, so i am adding beef in my diet instead of chicken (just to plateau at this weight for 2 weeks). The workouts are freaking insane. The vascularity is getting crazy, the striations are starting to see the light. Once i start cutting and see these changes i start to get obsessed. I want more!! I WANT THE GOLD!!!!!

PS **** all you haters, new pics in 4-5 weeks.

[Jimmy_magix]

I dont think anybody trying to say you're stupid, we are just interested in the way you diet. I did think you would be doing weights, I just never saw it in your daily plan, thats why I asked. Ive bumped my protein up to about 320-350 and lowered my carbs to 220-250, fats never go above 40, and rarely reach that. The weight is coming off nicely at the moment. still aiming for 6-8% by mid April.

[flex257]

*UPDATE*
Going on 15 weeks out. Last week was a good week. The main goal for last week was to maintain my weight at 180. I was dropping weight to quickly (at one point down to 178) so i bumped up cals and carbs a bit. I still hit good cardio sessions and good workouts. This next week i need to be at 177-8 lbs. Looking better every day!! The waist measurments are dropping by the day it seems and i can tell. My infamous Rib veins are showing. Last time i dieted down to 165 i had 2 big thick veins on both sides of my ribs. I love getting ripped/vascular in freaky places. I just love this hard dieting **** with a passion and pushing my weak body to the limit mentally and physically.

Cravings last week were not to bad until Friday night when i came home from work to see a box of laffy taffys. I stared down the box of sugar for a few mins. I took one, opened it, chewed slowly than spit it out when i just could get the taste of it. I figured that would rid my cravings, but it made them worse!! I looked around and luckily i found a huge supply of Propel Fitness water (10 cals., 2 grams carbs, 3 grams sugar). I opened up one of the berry flavored ones and drank half of it right away. This flavored water saved my night from myself eating a million sweets! The cravings were destroyed, I <3 you propel.

GOING TO WORK HARDER THAN EVER THIS NEXT WEEK!!!!!!!!

[flex257]

***********UPDATE***********
BICEP BLITZKREG 2K!! It was a chilly evening and as i went up to the door of my friend's house (rick). I could hear Fear factory booming in the glass dividing me and saw the bar preloaded with weight. For the next hour we had diff. hardcore music going and hit biceps in every direction possible. This was fuKing awesome! BRING THE PAIIIIIIIIIIIIN!

PICS- Rick hitting that **** hardcore.

Stats- height - 6'1"
Weight - 165-168
Lifts- strong as fuk for his size.

[flex257]

I am telling you this kid has potential. I have always been jealous of his HUUUGE triceps. I wanna eat em'! He looks like he weighs atleast 20 more lbs.

[flex257]

Last one of rick. His chest is huggge for his size, i am trying to get him to take lifting more seriously. He lifts casually and look what he has built!!!

[flex257]

Me hitting that shiiiz.

Stats: Height- 5'6"
weight - 179 (carb day)
Lifts- weak

[flex257]

Back relaxed , CUT IT UP!