Follow Along G's Run to the NA's

[guns01]

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

ok been awhile since i updated here so i appologize to all that have been following along. i have had a ton of stuff going on and been slammed. my body is on point feels good and stuff but my mind is lacking haha. i will give you guys what i am doing right now as i deplete into my load and drop water. now with this being added in i am going into this with a different approach than what i normally do. i got gc tweaking a few things to take me to the next level and get as dry as humanly possible. training and protein hasnt changed at all until 2 wks ago. we went down to this:
high carb day 300 cream of rice
mid carb day 200 cream of rice
low carb day 100 cream of rice
zero obviously was zero.
those were the only changes that have been made. currently i started my deplete this am. it consists of zero carbs for today-sunday and i will attempt to flatten out and burn off as much and all the glycogen as possible. basically i will be about to die by sunday night haha.
cardio will be 60 minutes a day which i did today
water for yesterday and today is 4 gallons.
i will put up updates as we change in water and carbs. i am currently 238 this am dry. this is an all time high for me with this type of conditioning and we are gunning to land at 225 and win this bad boy

[guns01]

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

today and tomorrow
day 1 and 2 med carb 2d round of the cycle:

600g protein
200g carbs
residual fats

meal 1:
16oz tilapia
2 cups oatmeal
meal 2
16oz tilapia
2 cups oatmeal
meal 3
16oz ground turkey
meal 4
16oz bonesless skinless chicken breast
meal 5
16oz ground turkey
meal 6
16oz ground turkey

[guns01]

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

am fasted cardio:

40 minutes tread mill

[guns01]

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

today and tomorrow and it feels freaking great:
day 1 and 2 high carb 2d round of the cycle:

600g protein
300g carbs
residual fats

meal 1:
16oz tilapia
2 cups oatmeal
meal 2
16oz tilapia
2 cups oatmeal
meal 3
1 carton egg whites 100g protein
2cups oatmeal
meal 4
16oz bonesless skinless chicken breast
meal 5
16oz ground turkey
meal 6
16oz ground turkey

i am transitioning into the final stages of prep for my warmup. made some carb changes to try and see a new approach to loading

[guns01]

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

again since i am so far behind:

cardio is still at 35 minutes for now fasted. i will bring it up next week for the stretch into the warmup show. i actually ended up taking today off cause my partner hurt her oblique yesterday with a muscle pull. so we are training with another person on saturday and will wreck it then. everything else is on point and running smooth as it can be

[guns01]

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

since i am behind as a mofo this is today and yesterday:

day 5 and 6 of the carb cycle.

600g protein
100g carbs
small addition of fats

meal 1:
16oz tilapia
1 cup oatmeal
meal 2
16oz tilapia
meal 3
1 carton egg whites 100g protein
1cup oatmeal
meal 4
16oz bonesless skinless chicken breast
2 tbl spns coconut oil
meal 5
16oz ground turkey
2 tbl spns coconut oil
meal 6
16oz ground turkey

[guns01]

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

Looking awesome in those pics bro!

I modeled my diet after yours and i must say so far i like it. Fatloss is a little slower than I am used to but strenth is going up so cant complain. Might tweek it a little bit to shed faster. Thanks alot for posting this stuff up. Definitely gave me some great ideas.

Those damn zero carb days come around quick!, but it keeps you looking foward to something(high carb day). The high carb days are by no means cheating but you feel like your feasting.

Doing this plan i feel like i am dieting 2 days a week. Wih a stationary macro diet there is nothing to look foward to Same shitty days..., day after day.

hell yeah man. it works magic and the misery is only minimal at most

[whitetail]

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

Looking awesome in those pics bro!

I modeled my diet after yours and i must say so far i like it. Fatloss is a little slower than I am used to but strenth is going up so cant complain. Might tweek it a little bit to shed faster. Thanks alot for posting this stuff up. Definitely gave me some great ideas.

Those damn zero carb days come around quick!, but it keeps you looking foward to something(high carb day). The high carb days are by no means cheating but you feel like your feasting.

Doing this plan i feel like i am dieting 2 days a week. Wih a stationary macro diet there is nothing to look foward to Same shitty days..., day after day.

[guns01]

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

today and tomorrow and it feels freaking great:
day 1 and 2 high carb 2d round of the cycle:

600g protein
500g carbs
residual fats

meal 1:
16oz tilapia
2 cups oatmeal
meal 2
16oz tilapia
2 cups oatmeal
meal 3
1 carton egg whites 100g protein
2cups oatmeal
meal 4
16oz bonesless skinless chicken breast
2 cups oatmeal
meal 5
16oz ground turkey
2 cups oatmeal
meal 6
16oz ground turkey

[sofargone561]

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

true, its funny though ive been on other sites with more active logs but this site seems to have the most people who are actually in shape lol

[maxseg]

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

Looking good Brother! Reminds me that I should be getting busy with some "core" work.

Not very many active logs Here I see.....

[guns01]

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

abs/back/tris:

10 min step mill warmup
rumble roller
machine crunches 30x20/2 40x20/2 50x20/2
cable crunches 40x20 50x20 60x15 70x12
hanging knee ups x12/4
machine pullovers 90x20 105x20 120x20 135x20 150x15
close grip pulldowns 75x20 90x20 105x20 120x18 (these were done with a full 3 sec contraction)
wide grip pulldowns 135x12 120x15 105x20 90x20 (same as above)
bent row 135x20 185x20 225x20 275x15
seated low row cg 105x20 120x20 135x18 150x12
hypers x15/6
one arm over head db xtens 20x30 25x20 35x20 45x15 55x12
v bar pressdowns ds 150x10ds 135x10ds 120x10ds 105x10ds 90x10ds 75x10ds 60x10ds
rope pressdowns 75x20 90x20 105x20 120x14 (these were done with a 5 sec contraction and a 3 sec negative)
dc stretching

felt great and strong going into the workout. a little irritated as always at this phase of the cycle but got a good fire going. pushed hard but over pushed a little i think. when on the zero end of carbs i find that i have to save a little fuel for day 2 of the zero carb section. not saying half assing training but not over pushing either. i guess it pays off in the long run cause all i got is cardio this weekend but it still makes pretty much functioning mentally and physically a pain.

[guns01]

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

day 7 and 8 of the carb cycle. this is what today and tomorrow looks like eating wise

600g protein
0g carbs
pretty large addition of fats

meal 1:
16oz tilapia
2 tbl spns coconut oil
meal 2
16oz tilapia
meal 3
1 carton egg whites 100g protein
2 tbl spns coconut oil
meal 4
16oz bonesless skinless chicken breast
2 tbl spns coconut oil
meal 5
16oz ground turkey
meal 6
16oz ground turkey

of course you can expect me to be worthless the next two to two and a half days. i pushed hard today on back and tris and i hit the wall earlier than i like to. no glycogen left so it will be a nasty weekend for this guy

[guns01]

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

am fasted cardio:

35 mins tread mill glutes/calves

[guns01]

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

traps/delts:

10 min step mill warmup
db shrugs 50x25 60x20 70x20 90x20 100x18 110x15
seated cable rear delts with rope 25x20 35x20 45x20 55x15
btb standing cable lats 15x20 20x20 25x20 30x14
seated db lat (contract side then pull db to the front for one rep) 10x20 20x20 25x15 30x12
hs shoulder press 45x20 70x20 90x18 115x12

done for the day