Follow Along G's Run to the NA's

[guns01]

Re: Follow Along G's Run to the NA's

Everyone is following and learning even if they aren't actively asking questions. I am benefiting greatly from all your posts.

that's what i put it up for and i am always around to help out as much as i can. i try to remember to put up all the info that i have in my log up in here to help with the mindset and everything i go through in this process

[Trixie]

Re: Follow Along G's Run to the NA's

Everyone is following and learning even if they aren't actively asking questions. I am benefiting greatly from all your posts.

[guns01]

Re: Follow Along G's Run to the NA's

Thank u guys! Just now taking detox and digestion serious. Used to just slam as much good food as possible with no reason be hind it. That's why I ask if there's reasons behind it. Another question is the oz of me before or after cooking. Because I know when cooking u lose like 3oz of so on most meats. Thanks brotha

you can do more sour kraut if you would like i just do a 1/4 of a cup cause that's plenty to keep me full and feeling good at the end of the day.

as far as weighing goes, we weigh everything precooked. that scale has the codes for however you prepare it or raw but the loss of a few oz from moisture has no effect on the cals or protein. so that's why we go precooked weights. it's nice to see you following along and asking questions. i figured more people would. i always thought it was cool to find out why people do things a certain way or the other. i am still learning and picking up things from people all the time.

with the detox, i told you how i do mine post contest and i have been thinking about maybe doing it at the close of the offseaon before starting my next preps to see if that helps the process out any more. i probably wont cut my supplements or my food intake but i will def run a cleanser for 5 days to see if it makes the transition over smoother

[SwoleZilla]

Re: Follow Along G's Run to the NA's

Thank u guys! Just now taking detox and digestion serious. Used to just slam as much good food as possible with no reason be hind it. That's why I ask if there's reasons behind it. Another question is the oz of me before or after cooking. Because I know when cooking u lose like 3oz of so on most meats. Thanks brotha

[guns01]

Re: Follow Along G's Run to the NA's

Any reason behind the sour kraut before bed

trixie is halfway right. it is a filler vege but it also aids in digestion and detoxes the body. i like to mix it in with my protein cause it aids some pretty good and strong flavor to it. i think of it like a nice loaded hot dog minus the hot dog haha.

you can eat it pretty much anytime of the day that you choose but i like to add it in before bed to keep me filling fuller so i sleep better. i have been leaning more towards kraut, green beans spinach and asparagus this year because brocolli absolutely wrecks my stomach and bloats me really bad. same thing with oats for prep. i have completely eliminated oats and cream of wheat and i am barely holding any water and not bloating from my meals at all

[Rake]

Re: Follow Along G's Run to the NA's

Trixie probably right she reads Guns post everyday. Rake Guns says.......................

[Trixie]

Re: Follow Along G's Run to the NA's

It's a filler like all green veggies if I'm not mistaken.

[SwoleZilla]

Re: Follow Along G's Run to the NA's

Any reason behind the sour kraut before bed

[Trixie]

Re: Follow Along G's Run to the NA's

I think I'm a hero because I put in a few 2-a-days. You put in 45 on the treadmill and consider it a day off. YOU"RE MY HERO!

[guns01]

Re: Follow Along G's Run to the NA's

today:

45 min treadmill am fasted cardio

off day from the gym and high carb day. so life is good right now and i am full and happy.


meal lineup
meal 1
16oz tilipia
100g sweet potatoes
meal 2
16oz tilipia
meal 3
16oz ground turkey
100g cream of rice
meal 4
16oz ground turkey
100g basmati rice
meal 5
16oz chcken
100g basmati rice
meal 6
16oz chicken

[guns01]

Re: Follow Along G's Run to the NA's

today:

cardio off day

hams
10 min step mill warmup
rumble roller work and stretching
(went very very easy today just to make sure the ham is good and healed up before i hammer them really hard again)
seated leg curls 90x20 105x20 120x20 150x20 (3 sec squeeze on the contraction)
walking bb lunges 100x40 yards/4
lying leg curls 50x20 60x20 70x20 80x20 (3 sec hold on the contraction again, super slow negatives)
ham killers x8/3
db static holds 45x30sec/3
done for the day

i am toasted today. got a pretty light pump considering this is day 2 zero carbs and i went pretty hard yesterday. dialing in very quickly and i am happy with the progress so far and i am pretty confident that i will be adding in more food in a few weeks and fill out even more as i lean down even further as we get closer.

meal lineup
meal 1
16oz tilipia
meal 2
16oz tilipia
meal 3
16oz ground turkey
1 cup greens
meal 4
16oz ground turkey
9 pieces asparagus
meal 5
16oz chcken
1/4 cup sour kraut
meal 6
16oz chicken

[guns01]

Re: Follow Along G's Run to the NA's

Thank you for the explanation man I do appreciate it. I'd like to try that. I usually just do high carb high protein low fats. Bit I've never tried what you have. How much coconut oils woul u say u have with each meal. How do u incorporate that in ur meals

no problem at all man. i do 1 tablespoon with each meal when i am under 250 and then bump to 2 once i get to or close to 250 and up. i just straight up eat mine also. some people say the cant do that because of the texture but it has no taste and to me it is no different than the old wax candy bottles filled with fruit juice when we were kids. the whinny people that cant eat it i have them put it in a shot glass and microwave it till it is a liquid and then they shoot it.

[SwoleZilla]

Re: Follow Along G's Run to the NA's

Thank you for the explanation man I do appreciate it. I'd like to try that. I usually just do high carb high protein low fats. Bit I've never tried what you have. How much coconut oils woul u say u have with each meal. How do u incorporate that in ur meals

[guns01]

Re: Follow Along G's Run to the NA's

oh wow. yeah id like to try NPP this offseason to see if it doesnt bloat me as bad as deca would.

Is there a reason behind only carbs with your first two meals then fat with the rest on the lower carb days? if i were to have a lower carb day i would want to spread it out just so i wasnt "blowin my load" of carbs so early in the day. Im no where near a national level competitor just love the sport and try and pick the brains of people like you. So if i get annoying brother just tell me to stfu!.

i really appreciate your help man

no way man, no problem at all. i put this log up just for the purpose of showing people what i do and how i do it as well as help anyone out that jumps in and asks questions. i love helping and learning as much as i can myself also.

as for the carb setup in the offseason it isnt always only the first 2 meals. i do a 150g serving right out of bed with a shake. then i do the other 150g of carbs post workout then all the other meals are with coconut oil or other good fats. i like the coconut oil cause it does the most and works really well for me. ok the background that i learned from this was that by doing this with the carbs and fats with the carbs first in the am and post workout is that it helps you crank out better gh output from your workouts and stoke your body first thing in the am. now i did use this method for an entire offseason and it is probably the best offseason conditioning that i have ever been in with no cardio at all. now i was also eating 6lbs of steak the entire time and only replacing a lb of that with a lb of shrimp a day or two a week. then the following year i did the alternating method that i use now and i gained more muscle that i should hold onto. it does work but i like to change things from week to week so i dont get bored and i like to eat so having higher carbs for a week allows me a bit more freedom for a short period of time. so in a nut shell it is the best of both worlds without getting to far out of condition or getting bored

[SwoleZilla]

Re: Follow Along G's Run to the NA's

thanks man that today is day 1 of my 2 zero carb days. so today i pushed hard but tomorrow it will be a nice nasty struggle. i actually got a really good pump going considering i think my glycogen was very very low.
in the offseason if i run say sust or oman with deca or npp it really doesnt matter what my diet and cardio looks like cause it puts about 15 or more pounds of water on me easy. so that blurs out most of my lines. i keep my top 4 abs year round and my legs stay in shape really well but lower abs and low back take the brunt of the water i put on. so what i try to do and what keeps me between 10-12% max is i alter how i eat every week. one wk i eat a 300g of carbs only and that is in 2 meals. then i have coconut oil with the other 4-5 meals. then the next week i hammer high carbs with very very low fat. that keeps me from ballooning up but doesnt slow down my gains. i figure i added a good quality 8 or 10lbs of stage weight this year so that setup i think worked very very well for me this past offseason. i try not to do to much cardio either maybe 3 days a week for no more than 20 mins. i dont want my body to adapt to the regular cardio sessions when it comes time to come back down is why i dont get to crazy with it. i did do a bit more this year cause i hit 300 and it was just to much and i had to come back down. that and i missed a little over a week of eating because of a death in the family so i got back down to a more comfortable 288 before i started

oh wow. yeah id like to try NPP this offseason to see if it doesnt bloat me as bad as deca would.

Is there a reason behind only carbs with your first two meals then fat with the rest on the lower carb days? if i were to have a lower carb day i would want to spread it out just so i wasnt "blowin my load" of carbs so early in the day. Im no where near a national level competitor just love the sport and try and pick the brains of people like you. So if i get annoying brother just tell me to stfu!.

i really appreciate your help man