Follow Along G's Run to the NA's

[sensitivenips]

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

shoot me your stats and i will put you on the right path. my way, is far less painful and you will save more lean mass in the long run and not be ready to eat your cpu couch or pets for the most part haha

great man. i will create a thread once i get my bf% reading again, and list all that good stuff in there.

[guns01]

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

chest/bis/cardio:

no am cardio this morning. took a day off after legs to let my knee get a small break. the wife is sick also and she didnt want to go. hard to do am cardio without my cardio partner lol. i always take one day off a wk from cardio and it just happened to fall onto today.

15min stepmil warmup glute calve
bench press 135x20 185x20 225x20 315x10/2
incline db press ss 50x20ss 70x20ss 90x20ss 100x15ss
around the world flyes 15x15 20x15 25x12 20x15
hs incline ss 45x20ss 90x15ss 135x12
hs decline 45x20 90x20 135x15
cable flyes 40x30 60x20 80x20
dc stretching
standing cable curls as 50x10 60x10 70x10 80x10 90x10 100x10 110x10 120x10 drops 120x10 110x10 100x10 90x10 80x10 70x10 60x10 50x10 40x10 30x10
hs preachers 25x20 35x20 45x20 55x20
db hammers 30x20 40x15 50x12

20 min step mill glute calves
done in just under 2 hours

[guns01]

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

early early am fasted cardio as always:
20 min step mil glute and calve twist

quads:
15 minute step mil warmup glute calve
leg xtensions 45x50 60x40 75x30 105x20ss 120x20ss 135x20ss 150x20ss pause for hard contraction at top and bottom
static wall holds ss 1min/4 all supersets
squats ts 135x30ts 185x25ts 225x20ts 275x20ts
one leg leg press ts 140x20sl (20both)ts 260x20sl(both 20)ts 340x15sl (both 20)ts
walking narrow lunges ts bw 50yards/4
the last 3 exercises were a triset with no rest in between. made my training partner throw up and lay down in the floor and she is a trooper. great quad pump and very painful. knee still isnt 100% and i am saving moving heavy weight for the event that's coming up. great workout today though

[guns01]

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

Will have to check out gaba next time I go to health food store...thanks for the info

tgb has it pretty cheap as well as a lot of other online stores. it is def a good investment just for the sleep assistance for damn sure. i took about 3 months off of it this year just cause and not for any particular reason

[chris32]

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

Will have to check out gaba next time I go to health food store...thanks for the info

[guns01]

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

getting ready to add this in at the end of the month as well. my night time routine is going to take an hour and a half haha:



Gamma Aminobutyric Acid (GABA) is an amino acid that is actually classified as a neurotransmitter. It functions like a natural tranquilizer by taking up residence in the nerve receptor sites in the brain which are normally reserved for stress and anxiety. In this respect it is highly regarded and frequently used in the treatment of panic/anxiety attacks and as a sleep enhancer. However, this remarkable substance has so much more to offer than just assisting you in obtaining a good night's sleep. Here are just a few of the benefits to be gained from the regular use of this supplement:

Increased natural growth hormone secretion
Increased protein synthesis in the brain, muscle and liver
Enhanced immune function
Reduction of high blood pressure
Body fat reduction
Increased lean mass gains
Improvement in skin texture and condition, via increased collagen production
Reduction in arthritic and lower back pain
Improved blood sugar control
Appetite suppression
Anti- aging effects

Probably one of the most interesting effects of GABA for bodybuilders is its ability to significantly increase growth hormone levels. Growth hormone has an extremely positive impact on the body when it comes to mood, energy levels, tissue repair and muscle growth. In a clinical trial conducted in 1980 it was shown that on administration of a single 5 gram oral dose of GABA, blood levels of growth hormone displayed a five-fold increase. This is considered the maximum amount that should be taken for this purpose as increasing GABA intake beyond this dose was not shown to have any additional benefits. So in the case of GABA more is not better. It is also wise to slowly build up to high doses - a good place to start would be around 2000mg - in order to determine individual tolerance levels. This is advisable because some individuals may experience a tingling sensation reminiscent of a ‘niacin flush' and a slight shortness of breath on initially experimenting with GABA. This is not harmful and usually subsides once the body becomes accustomed to its use, however some people may find it uncomfortable.

ADDING GABA TO YOUR SUPPLEMENT REGIME

The most beneficial time to take GABA is 30-45 minutes before bedtime. This takes advantage of your body's natural release of growth hormone which occurs approximately 90 minutes after you fall asleep. It also correlates well with GABA's slight sedative effects. It has been suggested that taking an extra dose of GABA during the early morning hours would generate another spike in growth hormone levels. However, no studies have been performed to prove that this would provide any additional benefits, added to which having the discipline to wake up and take this second dose would surely prove to be too much for most people!



ANTICIPATED RESULTS FROM GABA USE

The results of GABA supplementation vary from person to person but the one universally experienced effect is an improvement in the quality and duration of sleep. Many people also report an increase in lucid dream activity and an improved feeling of well being on awakening. In addition to this, nagging injuries are alleviated and workout recovery times are dramatically reduced. It is also worth noting that a decrease in body fat and an increase in lean mass can often be observed in as little as two weeks following the onset of GABA administration.

GABA...THE BEST IS YET TO COME!

It is worthwhile mentioning that as a supplement GABA has received less attention from medical researchers than it deserves. This is interesting since the studies that have been conducted have reported very positive results with GABA use. Its high concentration in the hypothalamus suggests that it plays a significant role in hypothalamic-pituitary function. Since the pituitary gland is the master gland affecting all hormone functions in the body it is safe to say that GABA's influence may positively benefit many health conditions affecting society today.

In the meantime, as a sleep aid, recovery enhancer and growth hormone releaser it deserves a prime position on your supplement shelf, so go and check it out at your local health store today. You may also want to check out a product called SOMALYZE from Species Nutrition (Species Nutrition - Survival of the Fittest.) since this product combines GABA with several other nutrients in order to improve sleep patterns and enhance fat loss throughout the night.

[guns01]

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

this is a breakdown that one of my friends did for a barney still setup of how i am eating now. i do write down each and every meal and track macros but i normally dont post it up. this is what he put up for me:


I was just reading through this "pre cut meal plan" So, you are starving? Here are the numbers of what you are eating. Guys like you that can eat a side of beef and still feel hungry blow my mind.
Total calories 6322
Total pro 726 grams (say what? Damn!!)
Total carb 216 ( reason for being hungry)
Fats from coconut oil 55
Other fats from the meats not sure didn't count it.

Just think you are going to drop weight on 6300 calories a day. I would say give it a few weeks and you will be looking sharp by month end. If you get nervous as you drop add more oil or another cup of oats.

Talk about freakness in our sport. You my friend set the bar very high. What are you 265# now and 10% or less? "Massive" is the single best word to describe Guns.

Doing this pre cut like you said will add to your best look come show times.

Enjoy the ride it might get bumpy but nothing you can't handle.

[guns01]

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

ok cardio only today. for you guys that know me i am a stickler for doing things the right way or not getting in my way. if you are doing so and making yourself better than i will yield to you and not get the least bit irritated. well i go in for my cardio and low and behold their is two fatties on the step mills. well normally it wouldnt be a problem but they are laying over the top of it and going slower than i do. that irritates the crap out of me cause they could be walking on the treadmill or doing something else. sorry for the rant but it makes me nuts that people get in the way and just waste a ton of their time and mine as well. oh and both male and female were wearing spandex and tank tops.. good on them hahah

20 minute treadmill full incline 2.8mph with glute calf twist

[guns01]

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

i am glad we got a good following rolling along here and that i can motivate and help people with the monster making part and transition over to freaky shredded mode. sucks to make the transition but it is all part of the process.



am fasted only cardio today:

20 minutes step mil glutes only. calves are still wrecked to pieces haha.
i enjoyed a blueberry black coffee from dd this am post cardio for a small treat. sad but black coffee is a treat with the sugar free flavoring in it.

[xxd1v3r]

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

damn thats a work out right there......guess i need to step it up some more

[guns01]

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

early am fasted cardio 20 min step mil glute twist only calves are still freaking brutal sore

back/tris
15min step mil warmup glute only again
machine pullovers 90x30 120x20 150x20 165x20 180x15
hs rows 45x20/2 100x20/2 125x15/2 these were done close and wide grip for the pairs of sets
standing vbar pulldowns ts 105x20ts 120x20ts 150x15ts 150x15ts these are done where you stretch the lats as far as possible in the hole then arch the back and pull to the midsection on the contraction (brutal)
high rope pulldowns ts 70x20ts 90x20ts 100x20ts 120x15ts
low rope row 70x20 90x20 100x20 120x20
rack pulls 135x25 225x20 315x15 405x12
dc stretching
vbar pressdowns 80x30 100x30 120x30 140x20 150x20
sb reverse pressdowns 140x15 120x15 100x20 90x20
cg bench press 135x20 225x15 315x12x10
one arm oh db xtensions 25x20 35x20 45x12x10x6x3 last set done nonstop.
dc stretching
no cardio today post workout.

[guns01]

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

thanks man. last spring i cut 25 lbs in 3 months, and the feedback i was getting was that i could have done that much faster. however i never reached my goal for that, and am starting to look into doing another cutter this spring, so your feedback helps. i didnt get my bf% before i started so i dont know how much of that actually dropped. anywase i appreciate the response.

shoot me your stats and i will put you on the right path. my way, is far less painful and you will save more lean mass in the long run and not be ready to eat your cpu couch or pets for the most part haha

[chris32]

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

just reading the thread again... wow!! all i can say right now lol

[sensitivenips]

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

yikes man. a whole lot of variables on that to give a real number. for us we normally drop low and slow with about 1-3lbs a wk. the thing that sucks is the methods you need to drop bf fast are also going to cause quite a bit of muscle loss with it. best suggestion i could give is to find what your bodies maintaince need for carbs is and cut that by 50. obviously you still need 1.5-2g of pro per pound of lean mass and just a touch of healthy fat. that will get you headed where you want to be

thanks man. last spring i cut 25 lbs in 3 months, and the feedback i was getting was that i could have done that much faster. however i never reached my goal for that, and am starting to look into doing another cutter this spring, so your feedback helps. i didnt get my bf% before i started so i dont know how much of that actually dropped. anywase i appreciate the response.

[guns01]

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

man g that is some serious training and eating bro!! i love it and it definitely helps motivate me as well!! i'll definitely be following... can't wait to see some pics

thanks man. this is going to be the best finished product by far and i always tear it up every year anyway. looking for 3-5 more pounds to hit the top of the heavies and the same conditioning i always bring. this is the key to killing it