Follow Along G's Run to the NA's

[Anabolic5150]

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

it isnt that bad but it is kind of bland. the bad part for me is that it bloats me up a bit and gives me terrible gas. i am talking dog alpo gas farts bad

Eggs and broccoli and the wife says I sleep outside!!

[guns01]

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

I use to eat 5 pounds of frozen broccoli every 3 days, god I hate broccoli now. Natures scrub brush is what it is!! Lol

it isnt that bad but it is kind of bland. the bad part for me is that it bloats me up a bit and gives me terrible gas. i am talking dog alpo gas farts bad

[Anabolic5150]

I use to eat 5 pounds of frozen broccoli every 3 days, god I hate broccoli now. Natures scrub brush is what it is!! Lol

[guns01]

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

That's awesome gunz. I start prep next Tuesday myself. I like your list.

Any fibrous stuff?

yeah i eat broccoli as a filler but i normally dont count it or track it. i usually have a cup or 2 with my meals that dont have carbs mainly in the evening. then i have 2 tbl spns of physillum husk with my 1st meal 3d meal and final meal of the day until 3wks out

[RockShawn]

That's awesome gunz. I start prep next Tuesday myself. I like your list.

Any fibrous stuff?

[guns01]

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

i know no one will probably ask but i get the question a lot about what i choose and how i choose my clean and cutting down foods. well the first thing i look at is how much the will fill me up cause it is crazy hard to get any sleep when you are starving to death. sodium content cause i am a bloat monster and also how well my body leans out with certain foods. for carbs i only use 3 sources for dieting: oats cream of wheat and cream of rice. for protein i use a few different choices and they change as i get closer to show time due to sodium and trying to pull out that last bit of stubborn fat: tiliapia orange roughy, egg whites, extra lean cuts of beef (only on 0 carb days) 97/3 ground turkey, and boneless skinless chicken breasts. the chicken and eggs are eliminated at 4 or more weeks out due to sodium. for fats i keep it pretty simple: coconut oil flax oil and omega 3 fish oils. that's about it and if you track along you will see i add stuff in and take stuff away as i go as well as meals getting cut in half and i eliminate meals at the end completely

[guns01]

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

diet started yuck and sucks haha, love it thought.
quads:

15min stepmil warmup glute calve
roller work
lying leg curls 40x30 50x30 60x30 (warming knees)
leg xtnesions 45x50 60x40 75x30 90x20 105x20 120x20 135x20 150x20 165x20
one leg leg press 100x20+20(both legs) 200x20+20 300x15 +20 300x12+15
static holds 60secs/4
abbductor 100x20 110x20 120x20 140x20 150x15
abductor 100x20 110x20 120x20 140x20 150x20
walking lunges tight steps bw 40 yards x4 sets
dc stretching
done for the day. knee still isnt fully healed up so i am being easy. i know no one wants to see the squats missing but i really need to let this knee heal up completely so i dont blow something serious out. the roller helps out a ton but it is still a touch on the iffy side. i def pulled or bruised something in there for sure though. doesnt hurt but it is more of an irritating feeling like it needs to pop.

[guns01]

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

well fellas i am super motivated and glad you guys are following along. i will get up some mid way pics and show days pics up as they come not to mention small changes to my diet and my guinea pigs cycles and supplements along this great journey

[suprfast]

How did I miss guns thread?

[Anabolic5150]

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

I love this thread, always inspires me.

[guns01]

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

so here is what the diet is going to look like for the next few weeks. getting ahead of sched for a big opportunity and it will get me about 4-5 wks ahead of sched on my prep. cycle will change completely at the end of the month also as we transition over to prep mode. stand by for the nastiness to begin:

meal 1:
16oz tilapia
2 cups oats
meal 2:
16oz top round
2 tblspns coconut oil
meal 3:
16oz 97/3 ground turkey
2 tblspns coconut oil
meal 4:
16oz boneless skinless chicken breast
2 cups oats
meal 5:
16oz 97/3 ground turkey
meal 6:
16oz tilipia

looks pretty tasty doesnt it?
keep in mind i am sharing with you the secrets that allow me to be successful and this is a no bs exact play by play of what i do on a daily basis

[guns01]

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

well you know i couldnt wait any longer. 7 days out of the gym and i had to get in there and hit it today:

back/tris:
15min step mil warmup with glute calf twist
cable pullovers 60x30 80x30 100x25 120x20 140x20
high pulldowns off the cable ss 60x20 80x20 100x20 120x20
low rows off cable pulley 60x20 80x20 100x20 120x20
low pulley rows 105x20 120x20 150x20 165x15 180x15
close grip pulldowns 105x20 120x20 150x15 165x15
deads 135x20 225x20 315x15 265x12
dc stretching
vbar pressdowns 60x30 80x40 100x25 120x25
one arm overhead db extensions 25x20 35x20 45x15 50x12
dips 90x20 135x20 180x15
rope pressdowns ss 60x20ss 80x20ss 100x15ss 110x12ss
overhead rope xtensions 60x20 80x15 100x12 100x12
cardio 20 minute step mil glute and ham

pump was stupid

[guns01]

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

was out of commission over the holidays due to being out of town and having no access to a training facility. i did eat pretty well but indulged a bit in the sweets and some bad foods but overall not to over board. knee is still a bit tender but getting better

[guns01]

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

injury update:

my knee is pretty beat up from that fall. i am still training hard on it and keeping it iced. using a few extra peptides to speed up the healing a little faster but i cant take a break right now got to much going on so i am just dealing with it for now. resting it as much on my down time as possible though

[guns01]

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

hams:

15min step mil with glute ham twist
foam roller for it band low back and hams
leg xtension 30x50 45x40 60x30
seated leg curl 105x30 120x25 150x20 165x20 ds 150x10 135x10ds 120x10ds 105x10ds 90x10ds 75x10 ds 120x10ds 105x10ds 90x10ds 75x10ds 60x10ds
lying leg curls 70x20 80x20 100x20 ds 100x10ds 90x10ds 80x10ds 70x10ds 60x10ds 50x10ds ds 90x10ds 80x10ds 70x10ds 60x10ds 50x10
sl deads 135x20 225x20 275x20 315x15/2
db walking lunges 50x30yards/3
step mil 20minutes calve glute wrecker
done for the day under 2 hours