Follow Along G's Run to the NA's

[suprfast]

Weekdays your daily macros look like and how much do you weigh?

[guns01]

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

nice, thanks for info. I used quick oats but was worried it may be inferior in some way by being "quick". It seems they just put oats in a blender.

man when i am not prepping i just throw them bad boys in a shaker bottle add water and drink them. just keep adding water in until they are all gone. haha the only reason i am heating them up and eating them now is for a little more taste. i dont get much taste haha

[whitetail]

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

nice, thanks for info. I used quick oats but was worried it may be inferior in some way by being "quick". It seems they just put oats in a blender.

hey man, i actually use quaker quick oats. they just came out with some no sugar or sweetner added maple and cinnamon here not to long ago. those are the ones that i am currently using.

the reason why i use oats as my go to source is that 1- it has a min insulin response 2-tons of fiber 3-it is filling to me and not as hard to nail 100g of oats as opposed to brown rice. cream of wheat is also a good one i like first thing in the am. it is a touch faster than oats processing but no significantly crazy impact on insulin either. i do transition over to sweet potatoes when i load carbs up to showtime also.

long and short of it is i like the fullness i get and i still lean out while being able to push max numbers of carbs with them and it cleans you out also

[guns01]

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

Also, when you get into your lower carb days and carbs get cut by meal 3 and say you train between meal 4 and 5. Do you go no carbs postwo or do you shift a carb meal pwo? Wondering how anal you get about "carb timing"?

prime time for carb intake is in the first meals and that just happens to be were my carb land with my workouts. when i trained later in the day last year, i had one serving of my carbs post workout as opposed to the earlier meals in the day. i really dont think it has a huge impact as long as you are taking in all of your carbs at some point during the day. i dont like them to close to bed time but studies say this is bro science. well it may be but for me i keep them as far from bed as possible cause that is what works the best for me

[guns01]

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

What type of oatmeal do you use? Any good tips for spicing it up?
Why does it seem to be your carb of choice pre-contest?

hey man, i actually use quaker quick oats. they just came out with some no sugar or sweetner added maple and cinnamon here not to long ago. those are the ones that i am currently using.

the reason why i use oats as my go to source is that 1- it has a min insulin response 2-tons of fiber 3-it is filling to me and not as hard to nail 100g of oats as opposed to brown rice. cream of wheat is also a good one i like first thing in the am. it is a touch faster than oats processing but no significantly crazy impact on insulin either. i do transition over to sweet potatoes when i load carbs up to showtime also.

long and short of it is i like the fullness i get and i still lean out while being able to push max numbers of carbs with them and it cleans you out also

[whitetail]

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

Also, when you get into your lower carb days and carbs get cut by meal 3 and say you train between meal 4 and 5. Do you go no carbs postwo or do you shift a carb meal pwo? Wondering how anal you get about "carb timing"?

[whitetail]

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

What type of oatmeal do you use? Any good tips for spicing it up?
Why does it seem to be your carb of choice pre-contest?

[guns01]

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

quads only today:

no warmup stayed in sweats cause of a mishap with the training partner and had to stay on timeline
leg extensions 30x60 45x50 60x40 ds 150x10ds 135x10ds 120x10ds 105x10ds 90x10ds rnd 2 ds 180x10ds 150x10ds 120x10ds 90x10ds 60x10ds
hacks 90x20 180x20 270x15 360x15 (little tweak in my knee but nothing major, it just popped a little bit)
leg press ss 270x30ss 450x20ss 650x20ss
narrow lunges 40 yards/3
done for the day. had the mishap with timing this am. partner mistook the plan and showed up at the gym early so i had to bust ass to get there and make it through the workout in a timely manner so we could pose

[guns01]

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

today and tomorrows eating setup:

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

am fasted cardio:

30 min step mill glutes/calves

havent increased the cardio duration yet cause i am ahead of sched dialing in right

[guns01]

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

Nice one.

thanks man. i am trying to share as much information as possible here to help people as well as show what it takes to get up there and do really well. hopefully everyone is learning something from my process on this one

[rnixon]

Nice one.

[guns01]

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

today is my day off from everything. i use one day a wk to just completely recover and today is that day this week. would have slept in but since i have a great internal alarm clock now i couldnt go back to sleep after 4

[guns01]

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

today and tomorrows eating line up

day 3 and 4 of carb cycle:

600g protein
250g carbs
small addition of fats

meal 1:
16oz tilapia
2 cups oatmeal
meal 2
16oz tilapia
2 cups oatmeal
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

late entry from yesterday:
as always am fasted cardio
30 minutes treadmill glutes/calves

abs/back/tris:
10 min step mill warmup
rumble roller work
hanging knee ups x10/4
oblique side crunches x10/4
rope crunches 40x15 50x15 60x15
wide grip pulldowns 4 sets of 20. i dont have my log in the house right now. sorry for no weights
machine pullovers 4 sets of 30 down to 20 i know some form of these is my normal warmup for lats and shoulders but the cable station was full, an old man was sleeping on the machine and the db area you can forget about that
hs iso rows 4 sets 20 down to 15 heavy
wide grip pulldowns (one side at a time) gs 4gs x20 each
rope high pulldowns gs 4sets x20 each
rope low rows gs 4sets x20 each
hypers 4sets x20. this series of giants sets was brutal haha
dc stretching
vbar pressdowns elbows out 3sets x30 3 working sets x20 down to 12 super set with
over head b chamber bar extensions 3 sets x15 down to 10. long pause on the contraction with a very slow negative
db skullies ss 3sets 15 down to 12 went heavy up to 60
db overhead extension 3sets 20 down to 12
done for the day