Follow Along G's Run to the NA's

[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

[guns01]

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

calves/hams/light quads:

10 minute step mill warmup glutes/calves
rumble roller work
toe press on leg press 90x40 180x30 270x25 360x20 450x18
seated leg curls 75x30 90x30 105x30 120x20 135x20 150x15 (final 3 sets were done with a 5sec pause in contraction followed by 3 sec negative then 10reps at the bottom contracted pos only)
db stiff leg deads 50x20 60x20 70x20 80x20 90x20 100x15
hip machine for glutes 50x20 60x20 70x20 80x20
db walking lunges 40/40 yards 2 sets and turned into static lunges because of these dumb freaking wanna bee *****es doing leg press super sets of star jumps and burpees in the middle of the lane. of course i was super pissed off and made the comment hey you guys realize you have to eat right as well as training hard cause in the last 3 months you been busting your asses and havent changed at all. no comment back from them. then i had to throw out the you are doing explosive movements in sets with a compound movement with weights. super smart ladies bet your joints feel lovely. then i walked out feeling better. keep in mind i am not usually a dick in the gym at all and i will give people their space but when you see me doing something and you go out of your way to throw off what i am doing then i will call your ass out in a heart beat, hot or not. and yes they are very attractive and yes i probably just made bodybuilders look like a bunch of ass holes but for once it was warranted
finished off with a very irritated 8 sets of light leg xtensions

[guns01]

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

am fasted cardio:

30 minutes treadmill

day 2 of high carbs and i feel awesome. full and grainy so something is working well haha

[guns01]

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

abs/traps/delts

10minutes stepmill warm up glutes/calves
machine leg raises 20x15/2 30x15/2 (these destroy your lower abs like nobodies business and keeping from cramping down is a *****)
cable crunches 40x20 50x15 60x15 70x15
db shrugs 50x20 60x20 70x20 80x20 90x20
kneeling cable rope rear delts 40x30 50x25 60x20 70x20
reverse peck deck 60x20 75x20 90x12 75x20
machine lats 40x25 60x20 80x20 dropset 120x10ds 100x10ds 80x10ds 70x10ds 60x10ds
db front raise 10x20 20x20 25x20 30x15
hs shoulder press (facing pad)ss 45x20ss 70x20ss 90x12ss
plate raise with twist 35x10 25x12/2
20 minutes treadmill

[guns01]

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

today and tomorrows meals
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