Follow Along G's Run to the NA's

[guns01]

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

abs/traps/delts

10 min step mill warmup glutes/calves
rumble roller work
leg raise ss x10ss x10ss x10ss x10ss x10ss
incline crunches x10/5
db shrugs 50x20 60x20 80x20 100x20
db press ss 50x20ss 60x20ss 70x20ss 80x20ss 100x14ss
front db raise 15x20 20x20 25x20 30x20 35x15
cable rev cross 20x20 25x20 30x20 35x20
db lats 15x20 20x20 25x20 30x20
20 min step mill

[guns01]

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

ill be looking through this idk how i havent seen his yet nice work!

thanks man, wait till you see some pics. you guys are going to shit haha

[sofargone561]

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

ill be looking through this idk how i havent seen his yet nice work!

[guns01]

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

chest/bis/some light posing(not by choice cause it is still early)

10 min step mill warmup
rumble roller work
incline db press 50x20 60x20 80x20 100x15
bench press 135x20 185x20 225x15 275x12
cable cross 50x20 60x20 70x20 80x20
hs incline 45x15x15 70x15x15 90x12x12 these were done with 1st set of reps single arm then followed by both at the same time
standing cable curls 60x20 80x20 100x20 ascending set 50x10as 60x10as 70x10as 80x10as 90x10as 100x10as 110x10
db hammers 20x20 30x20 40x20 45x15 50x14
db concentration curls 20x20 25x20 30x15
20 minutes tread mill

good workout but hit the wall early in. glycogen is def burned out completely now, so goal was met

[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

[guns01]

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

am fasted cardio:

30 min tread mill glutes/calves

my big ass is on zero carbs today. yep it is painful

[guns01]

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

quads only today:

10 min step mill warmup glute/calves
rumble roller work
leg xtensions ss 75x20ss 90x20 105x20 120x20 these first two super sets were warm ups
walking lunges bw x 40yards 4 rounds
squats ts 135x30ts 225x20ts 275x20ts 315x20ts
static holds on wall ts 1min ts 1min ts 1min ts 1min ts
one leg xtensions ts 45x20 60x20 75x20 90x20
leg press 400x30 600x20 690x20 780x18 half of these reps were done wide stance toes pointed out the other half done inside shoulder width toes straight.

today's workout was done by my training partner. she is on zero carbs today and she made it up and drove it. i am very pleased with her progress and abilities that she has picked up from me in a very short amount of time.
pump was stupid for some reason. energy is high and motivation is on point. great leg day

[guns01]

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

am fasted cardio:

30 minutes step mill glutes/calves

on the backside of low carbs and getting ready to go to zero tomorrow. yikes hahaha

[guns01]

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

Thanks, yeah people would be crazy not too follow your log no matter how advanced they are. You have it laid out nice and simple. All you do is roller coaster your carbs up and down with oatmeal. When carbs get low, add fat. Nice and simple. I like the fact that carbs are high towards the end of the week too. Mainly because fri, sat are days most likely to have life events that make it tough to keep carbs/cals low.

Any fruits or veggies at all? Any flavoring on meat? A little salt? Or you straight up hardcore?

haha, no fruits at all. i keep sugars at zero until i fill back in 4 days from show time. insulin is the enemy for us when we are trying to get our bodyfat as low as possible. now that doesnt hold true for some of the freaks running around out there but for me and most people i work with keeping insulin down low is the best method.

now i do go hard core the last 3wks and dont use anything at all on my foods. right now i use low sodium or sodium free mrs dash grill mates and straight up mustards. i also like a few different brands of hot sauce too. biggest thing i look for is sugar and hidden carbs in them. i check the nutritional guidelines on the label as well as the ingredients. i dont start knocking my sodium down till i get close so sodium isnt that big of a concern for me until the 3wk mark.

veges: i do a ton of veges but all the ones that have no sugars in them. broccoli, asparagus, spinache, lettuce and some small amounts of green beans. i use them mainly as a filler to curb hunger and for fiber. as much as i eat i may only get in 2 servings a day on high days and then 4 or 5 serv on low and zero days.

the cool thing about my dieting approach that most cant wrap their heads around is the fact that it never stops working as long as you follow it and dont cheat. you body can never adapt to it like a set macro diet because it changes constantly. i have tried about a dozen or so different approaches that didnt work as well and i was starving all the time. i got something similar to my current approach from a top guy i am friends with and added to it and tweaked it a bit and now i win or at least land top 3 the majority of the time. so something is working haha

[whitetail]

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

Thanks, yeah people would be crazy not too follow your log no matter how advanced they are. You have it laid out nice and simple. All you do is roller coaster your carbs up and down with oatmeal. When carbs get low, add fat. Nice and simple. I like the fact that carbs are high towards the end of the week too. Mainly because fri, sat are days most likely to have life events that make it tough to keep carbs/cals low.

Any fruits or veggies at all? Any flavoring on meat? A little salt? Or you straight up hardcore?

[guns01]

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

Nice G, thanks for the log. Pretty cool of you to take the time to post it up. Definitely taking bits and pieces to add to my game plan.

Few questions:
How is post wo nutrition applied? Does your 6 meals include it or do you have something on top of the meals?

The last meal consisting of a lb of meat. Is that eaten 2 hours prebed and thats it for the night? Just asking cause i feel i may hold myself back a little while leaning by feeling i have to take in protein right before bed.

P.S. get them leg pics up!

nice that i have actually got some people following and learning here. i did start tanning last wk so we shall see if i get a teaser pic up at the end of the wk haha.

my postworkout meal is meal #4 as listed. if it is a carb day i will have carbs and usually the full carton of egg whites. that or fish digest super fast so they are both good at getting protein in the system as quickly as possible without a shake. i do not do shakes while prepping as i have found that i lean out much better with whole foods much better and it helps me with hunger issues to consume whole food. another plus for me. i also have 10g of l glut before and after my workout and sip saa (silk aminos) during training as well to keep me in an anabolic state as well.

each of my meals for the day are 16oz haha. so what i do before bed is about 1 and a half to 2 hours prior to going down for the night i have that along with some broccoli to keep my hunger at bay when i sleep. as we diet down for show time i dont find it as necessary to eat immediately before bed or during the night because to be honest the chances of adding more muscle while in a calorie deficient state and on top of that doing tons of cardio just isnt going to happen

[whitetail]

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

Nice G, thanks for the log. Pretty cool of you to take the time to post it up. Definitely taking bits and pieces to add to my game plan.

Few questions:
How is post wo nutrition applied? Does your 6 meals include it or do you have something on top of the meals?

The last meal consisting of a lb of meat. Is that eaten 2 hours prebed and thats it for the night? Just asking cause i feel i may hold myself back a little while leaning by feeling i have to take in protein right before bed.

P.S. get them leg pics up!

[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

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

am fasted cardio:

30 minutes treadmill

still running at 120% and feeling great