Follow Along G's Run to the NA's

[guns01]

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

how is your diet right now? from a quick scan it looks like your jumping from 2 different meal plans, one with high carbs and the other with relatively low carbs.

you mentioned carb cycling before and i am developing a new diet starting today with this concept, however i was thinking about manipulating my carbs over 3 days on a carb percentage basis: days 1: 100%, days 2: 50%, day 3: 0% keeping in mind the fats would moderately increase as the carbs decrease.

i am currently in the offseason and bulking. so instead of following one method of high carbs for the duration i go one week super high carbs then the next week high fat low-mid carbs. i broke 290 last monday and i am sitting nice at 11.5%. that's not to shabby for me at all considering that prob about 2% of that is pure water. that's the unfortunate side of me being part water buffalo.
as for what you are looking at doing and what i do as i diet down for shows is an actual carb cycle. say you are guessing you will land at 200lbs in shape or that's your goal we would do this:
400g protein throughout.
2 days 400g carb
2days 200g carb
2days 100g carb
2 days 0 carb
repeat.
this method works by keeping the body from adapting to being in a cal restricted state. i eat a ton more than this and this is a template without going into full details but a reference on how i do it. i actually have my meals laid out for the show season in this log.

[sensitivenips]

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

how is your diet right now? from a quick scan it looks like your jumping from 2 different meal plans, one with high carbs and the other with relatively low carbs.

you mentioned carb cycling before and i am developing a new diet starting today with this concept, however i was thinking about manipulating my carbs over 3 days on a carb percentage basis: days 1: 100%, days 2: 50%, day 3: 0% keeping in mind the fats would moderately increase as the carbs decrease.

[guns01]

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

yesterday:

back/tris
10 min tread mill warmup
cable pullovers 40x25 55x20 70x20 85x15 55x20
close grip lat pulldowns 85x20 100x20 120x20 140x15 100x20
ng low cable rows 100x20 140x20 160x20 200x15 120x20
hs reverse grip pulldowns 45x20 70x20 90x15 115x12
hypers x12/4
db french press oh 25x20 35x20 45x15 55x10 30x20
v bar press downs 80x20 100x20 120x20 140x20 160x15 ds 160x10ds 140x10ds 120x10ds 100x10ds 90x10ds 80x10ds 70x10ds 60x10ds
db skullies 25x20 30x20 40x15 50x8 25x20
done for the day


meals
meal 1
16oz top round steak
2 cups oats
1 medium green apple (sour)
1 tbl spn acv
2 tblspns fiber
meal 2
16oz top round
2 cups oats with cinnamon
1tblspn coconut oil
1 cup broc
meal 3
16oz top round
ceaser chicken sandwich
100g cream of wheat
1 cup broc
1 tblspn coconut oil
meal 4
16oz chicken breast
150g sweet potatoes
meal 5
12 whole egg egg sandwiches on ezekel bread and mayo
2 cups oats
1 cup broc
meal 6
16oz top round
2 cups oats
1tbl spn acv
2 tbl spn fiber
meal 7
100g probiotic pro

[guns01]

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

yesterday:
hams/light quads
10 min step mill warmup
rumble roller work
lying leg curls 60x25 80x20 100x20 120x20 ds 140x10ds 120x10ds 100x10ds 80x10ds 60x10ds 50x10
adductors 100x20 120x20 140x20 150x20 ds 160x10ds 150x10ds 140x10ds 120x10ds 110x10ds 100x10
seated leg curls 105x20 120x20 150x20 165x20 180x14
db sl deads ss 40x20ss 55x20ss 75x15ss 85x12ss 100x10ss
walking lunges bw x40yards/5
leg extensions 105x20 120x20 135x20 150x20 165x20
done for the day


meals
meal 1
16oz top round steak
2 cups oats
1 medium green apple (sour)
1 tbl spn acv
2 tblspns fiber
meal 2
16oz top round
2 cups oats with cinnamon
1tblspn coconut oil
1 cup broc
meal 3
16oz top round
ceaser chicken sandwich
100g cream of wheat
1 cup broc
1 tblspn coconut oil
meal 4
16oz chicken breast
150g sweet potatoes
meal 5
12 whole egg egg sandwiches on spinach wraps and mayo
2 cups oats
1 cup broc
meal 6
16oz top round
2 cups oats
1tbl spn acv
2 tbl spn fiber
meal 7
100g probiotic pro

[guns01]

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

By the time your done with this log we are going to need a search engine just for this thread to extract info.

Sent from my DROID RAZR using Tapatalk 2

haha, that's will suck but at least you are looking and taking something away from this bad boy

[whitetail]

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

By the time your done with this log we are going to need a search engine just for this thread to extract info.

Sent from my DROID RAZR using Tapatalk 2

[guns01]

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

ok guns, ive been wondering about this for awhile now, and if someone has already asked then forgive your dear ole nips for his repetitive ignorance, but how do you season your meats, and do you use any sauces when eating them?

in the offseaon i use a ton of a1 bbq sauce and ketchup. i like to use the powder a1 marinades and the liquid ones as well to season my meats and tenderize them. in prep mode i use ms dash to season and regular yellow mustard djon mustard and spicy brown mustard. i eliminate all sugars from my diet when i go into prep mode so anything i find that doesnt have sugar in it i will use it or at least try it out. walden farms make some very good sauces i enjoy that are sugar and diary free. the options are limitless and if i prep a day in advance some whorchester sauce some garlic onions green and red peppers will make almost anything tender and taste really good on the grill or crock pot

[sensitivenips]

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

ok guns, ive been wondering about this for awhile now, and if someone has already asked then forgive your dear ole nips for his repetitive ignorance, but how do you season your meats, and do you use any sauces when eating them?

[guns01]

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

today:
traps/delts
20 min treadmill
rotator work
bb shrugs 135x20 185x20 225x20 275x20 315x20 405x12(immediately dropped)135x20
db rear lats 10x30 15x25 20x20 25x20 30x20
machine lats 40x20 60x20 80x20 100x15 50x20
db front raise 15x20 20x20 25x20 30x15 35x12
db lats 10x30 15x20 20x20 25x20 30x15
db press 50x20 60x20 70x20 80x20 90x20
done for the day



meals
meal 1
16oz top round steak
2 cups oats
1 medium green apple (sour)
1 tbl spn acv
2 tblspns fiber
meal 2
16oz top round
2 cups oats with cinnamon
1tblspn coconut oil
1 cup broc
meal 3
16oz top round
ceaser chicken sandwich
100g cream of wheat
1 cup broc
1 tblspn coconut oil
meal 4
16oz chicken breast
150g sweet potatoes
meal 5
16oz ground turkey
2 cups oats
1 cup broc
meal 6
16oz top round
2 cups oats
1tbl spn acv
2 tbl spn fiber
meal 7
100g probiotic pro

[guns01]

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

today:
chest/bis
10 min treadmill warmup
rotator cuff work
pec deck flyes 75x30 90x25 105x20 150x15 120x20
bench press 135x20 185x20 225x15 275x12 315x10 135x20
hs incline press 45x20 70x20 90x20 135x12 180x10
standing db curls 25x20 30x20 40x15 45x14 50x12
db hammer curls 55x12 45x15 40x20 35x20 30x20
machine preacher curls 50x20 70x20 90x15 110x12
done for the day


meals
meal 1
16oz top round steak
2 cups oats
1 medium green apple (sour)
1 tbl spn acv
2 tblspns fiber
meal 2
16oz top round
2 cups oats with cinnamon
1tblspn coconut oil
1 cup broc
meal 3
16oz top round
100g cream of wheat
1 cup broc
1 tblspn coconut oil
meal 4
16oz chicken breast
150g sweet potatoes
meal 5
16oz ground turkey
2 cups oats
1 cup broc
meal 6
16oz top round
2 cups oats
1tbl spn acv
2 tbl spn fiber
meal 7
100g probiotic pro

[guns01]

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

today:
quads/light hams

20 mins tread mill low and slow (wife wants to do more cardio so i am going to do a little with her)
rumble roller work
leg extensions 45x60 60x60 75x60 105x20 120x20 150x20 (these were done with a 5 sec hold in the contraction)
hacks 90x20 180x20 270x15 360x15 450x12 180x20 (done with a 2 sec hard hold in the contraction squeezing as hard as possible)
leg press 270x20 450x20 630x20 810x20 450x20 (these are done with a pump type tempo with no lock out or bounce at the bottom. done to maintain tension on the muscle)
machine leg press (one leg) 100x20 120x20 140x15 160x12
adductors ss 100x20 110x20ss 120x20ss 140x20ss 150x20ss
static hold 1min/5
lying leg curls 60x20 70x20 80x20 90x20 100x20 110x20
done for the day


meals
meal 1
16oz skirt steaks
2 cups oats
1 medium granny smith apple
1 tbl spn acv
2 tblspns fiber
meal 2
16oz top round
2 cups oats with cinnamon
1tblspn coconut oil
1 cup broc
meal 3
16oz top round
100g cream of wheat
1 cup broc
1 tblspn coconut oil
meal 4
16oz chicken breast
150g sweet potatoes
meal 5
16oz ground turkey
2 cups oats
1 cup broc
meal 6
16oz top round
2 cups oats
1tbl spn acv
2 tbl spn fiber
meal 7
100g probiotic pro

[guns01]

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

geez guns that is one serious meal day. awesome awesome log. How many guys do you have on this plan?

i have 10 men and 5 females on a modified version. and thank you for checking it out

[hicktown]

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

geez guns that is one serious meal day. awesome awesome log. How many guys do you have on this plan?

[guns01]

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

yesterday:
chest/bis:
10 min treadmill warmup
rotator cuff work
pec deck 90x30 105x25 120x20 150x15ds 105x15
hs incline press 45x10 70x10 95x10 115x10 ds 135x10ds 115x10ds 85x10ds 70x10ds 45x10
hs iso wide chest 45x20 90x20 135x15 180x12 90x20
db flat press 50x20 60x20 80x15 100x12
incline db curls 25x20 30x20 35x15 40x12
db preacher curls 20x20 25x20 30x20 35x15 40x12
db hammers 55x12 50x15 45x15 40x20 35x20 30x20

done for the day:


daily menu:
meal 1
100g whey shake
150g baby food oats
meal 2
16oz steak
2 tbl spn coconut oil
meal 3 (post workout)
100g priobiotic pro shake
150g babyfood oats
meal 4
12 whole egg sandwiches on spinach wraps with mayo
2 tbl spns coconut oil
meal 5
16oz chicken
2 tbl spns coconut oil
green veges
meal 6
16oz turkey
green veges.
meal 7
100g probiotic pro shake in water

[guns01]

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

quads/light hams

10 min stepmill warmup
rumble roller work
leg extension warmup 60x60 75x60 90x60
squats 135x20 225x20 315x15 405x12 405x10
front squats 135x20 185x15 225x12 225x10 (these right after back squats killed me)
adductors ss 100x20ss 120x20ss 140x20ss 150x20ss 160x10ss
static holds 1min/4
front raise on hip machine for hip flexor area 40x20 50x20 60x20 70x20
seated leg curl 75x20 90x20 105x20 120x20 135x20 150x20

done for the day


daily menu:
meal 1
100g whey shake
150g baby food oats
meal 2
16oz steak
2 tbl spn coconut oil
meal 3 (post workout)
100g whey shake
150g babyfood oats
meal 4
12 whole egg sandwiches on spinach wraps with mayo
2 tbl spns coconut oil
meal 5
16oz chicken
2 tbl spns coconut oil
green veges
meal 6
16oz turkey
green veges.
meal 7
100g whey shake in water