Follow Along G's Run to the NA's

[Pushtoday]

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

Is that the last refeed until feed up time? Or is it play it by ear to see if you’ll get another?


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[guns01]

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

yesterday

cardio/abs/legs

30 min incline treadmill am fasted
dante vacuum 5set 15sec

standing cable crunch 70x15/4
seated leg curls ss 90x10ss 105x10ss 120x10ss 135x10ss 150x10ss 165x10ss
leg extensions ss ss55x10 ss70x10 ss85x10 ss100x10 ss115x10 ss135x10
adductors ss 190x10/6ss
abductors ss ss80x10 ss90x10 ss100x10 ss110x10 ss120x10/2
leg press 200x20 400x20 600x20 690x20 780x20 amrap490x51
goblet squats 60x10 70x10/5

done for the day. another super early am session about an hour and a half after cardio so the mrs could get in with me. i killed her and my son both with the pace haha. well i killed myself also with the shaky legs and pump. actually buckling a little bit when leaving. so to say that it was a good session is an understatement. not the heaviest but damn sure a good and very productive one. excellent pump and no issues at all. knees actually felt really good and pump was so nasty it was pushing my knee sleeves down the entire session. very successful day in the books. last hard leg day will be sunday for the show.


refeed

meal 1
3 whole eggs
1 cup egg whites
8oz red potatoes
2 english muffins
light sugar free jelly
2 cups spinach
meal 2
8oz turkey
2 english muffins
light sugar free jelly
1 cup green vege
meal 3
2 scoops whey iso
1/4 cup cor
1/4tsp salt
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
meal 5
8oz chicken
2 english muffins
light sugar free jelly
3/4 cup jasmine rice
1 cup broc
meal 6
8oz turkey
2 english muffins
light sugar free jelly
3/4 cup jasmine rice
9 asparagus spears
1 bottle kumbucha
meal 7
2 cups egg whites
onions and mushrooms

[guns01]

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

I’m digging the AMRAP as an safer intensity technique. Approximately how much do you drop the weight for the amrap set?


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i have been cutting it by 50-60% depending on the movements i am doing. somethings i can keep a tad bit heavier and it burns like a biatch man. love it for sure. hell even in growing i think hitting max effort sets up to 8 without losing perfect form and then doing the amrap would be excellent. maybe going back and forth between that and rest pause work would be a nice stimulus. oh the hamster is running like hell on the wheel lately haha

[Pushtoday]

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

I’m digging the AMRAP as an safer intensity technique. Approximately how much do you drop the weight for the amrap set?


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[guns01]

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

today

cardio/calves/chest/delts

30 min incline treadmill am fasted
dante vacuum 5set 15sec

seated calf raise ss 50x20ss 75x20ss 100x20ss 125x20ss
tibia raise ss ss50x20 ss60x20/3
machine press 80x8 100x8 120x8 140x8 160x8 180x8 200x8 220x8 amrap110x34
incline machine press 150x8 165x8 180x8 195x8 215x8 amrap120x31
hs decline press 45x8 70x8 90x8 115x8 135x8 amrap70x26
machine shoulder press 80x8 90x8 100x8 110x8 120x8 140x8 amrap 90x28
bb lats 20x8 30x8/3
reverse pec deck fly 60x20 75x20 90x20/2

done for the day. way earlier in the gym today with the mrs. so pace was break neck fast and back to back. still strong and great pump even with the tempo we kept. so i am really surprised at that. no where near as high on weight as i can get with rest pause work that i had been doing but the amraps i believe and the total volume is working to keep me nice and full. elbows and knees still a bit angry but that's expected. not hurt and cruising is the name of the game right now. tightening up and finishing strong. good day in the books and should have a nice little refeed again tomorrow.



low day


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
meal 2
8oz turkey
1 cup green vege
meal 3
2 scoops whey iso
1/4 cup cor
1/4tsp salt
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
meal 5
8oz chicken
3/4 cup jasmine rice
1 cup broc
meal 6
8oz turkey
3/4 cup jasmine rice
9 asparagus spears
1 bottle kumbucha
meal 7
2 cups egg whites
onions and mushrooms

[guns01]

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

I am interested, obviously, I've been away so long I'm just curious about what guys are doing now and I've realized pretty quickly that you are on top of things.
Yes that is more conventional. Were you trying to drop some fat first before you started blasting food?


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yeah i was actually use a priming in before going into carb blasting mode. make sure that insulin sensitivity was spot on and then crank on the carbs. looking back i should have cycled this approach more frequently and continued to progress even though i stayed pretty freaking lean throughout. probably could have done a bit better though

[guns01]

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

So your going high protein, pretty high, good fats and pretty damn low carbs, huh? Have you tried it before?

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i ran this setup for years. love it but now as i have gotten much older we have opted for a more medium protein medium fat and rotating carb levels. i actually went with a coach this past season and handed everything over to him. not that i cant run it all on my own but i wanted to try some new things and learn a bit from a good one. i can say that on the high pro high fat low carb, my training wasnt as productive and pump worthy but i did stay lean as hell up to about 286. i was able to do that this year up to around 300 with then new approach as well. so more than a few ways to skin the cat up in our game

[guns01]

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

Wondering what you think of Mraformin over straight insulin use?



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i personally get more out of slin for driving nutrients into the muscle and great while i am in the offseason or carb loading. the met i think works much better for show prep and keeping insulin much more sensitive. i know people that keep it in pretty much year round and have great success with the met. i normally like to just opt for when i am leaning down though

[guns01]

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

Still riding that pizza and wings fuel up?
Keep crushing brother, the end is near. [emoji1320]


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pretty sure it was gone by the time i was done training monday haha. not feeling like death but still a little ran down. pushing hard and steady though

[Pushtoday]

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

Still riding that pizza and wings fuel up?
Keep crushing brother, the end is near. [emoji1320]


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[guns01]

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

yesterday

cardio/abs/back

30 min incline treadmill am fasted
dante vacuum 5sets 15 sec

hanging leg raise x15/4
chest supp machine rows rp 105x8 120x8 135x8 150x8 165x8 180x8 195x8 amrap 120x38
hs iso pull downs 45x8 70x8 90x8 115x8 amrap 70x29
trac machine pg pull downs 80x8 100x8 120x8 140x8 160x8 180x8 amrap 110x24
dante low rows 40x8 55x8 70x8 85x8 100x8 120x8
machine pull overs 90x8 105x8 120x8 135x8 150x8
machine low back extensions 150x20 165x20 180x20 195x20

done for the day. little slow start going in today because i trained a little later. so that in itself threw me off. got warm pretty quick and pushed some pretty good weight and finished off each set with amraps for added intensity. low back a little beat up and tight from cardio which is completely normal at this point. so i opted for a little change with the low back machine. no more deads or any movements that may put low back in a bad position. getting closer and feeling pretty damn good over all


low day


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
meal 2
8oz turkey
1 cup green vege
meal 3
2 scoops whey iso
1/4 cup cor
1/4tsp salt
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
meal 5
8oz chicken
3/4 cup jasmine rice
1 cup broc
meal 6
8oz turkey
3/4 cup jasmine rice
9 asparagus spears
1 bottle kumbucha
meal 7
2 cups egg whites
onions and mushrooms

[guns01]

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

Only thing I can add is shakes shaved me. I just do not have a big appetite. The trainer I was using got me to buy a carb powder that's no longer available but one identical is. Now foods carbo gain. Is just pure complex carbs you have whatever amount of carbs you're shooting for, say 60, for one meal, so you add enough carb powder to equal 60 g of complex carbs. Then get a good protein and mix the protein in, whatever amount your meal calls for. The carb powder is neutral, tastes like nothing so you will get flavor from the protein you choose. You can add a Tblsp of coconut oil, macadamia nut oil ect. You have a complete meal that you can finish in less than 5 min. I would set alarm for 2-3 am just to get one in so I could push to 8 meals a day.


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i will get back to all of your other ones later on man. as for the carb powders, you need to look into highly branch chain cyclic dextrin or cluster dextrin(same things). you can buy it in actual supps or get the powder straight up, that's what i do but i only use it with my intra shake and not in my actual meals. as you can see from start to finish, i have no issues eating haha. the cyclic dextin digests super easy and is easy on your guts. all the other powders made it damn near impossible for me to eat comfortably and i had to force myself to eat. even in high doses of the cyclic dextrin i have absolutely no issues at all eating and it is great alongside of slin

[pgcc0313]

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

just for a note to you guys that want to eat big to get big. even i and i can house food as you can see can not eat monster chicken breast at a 1lb at a time when bulking. i tried a little experiment weds-friday this week and it bout killed me off. i did 4 of my meals half beef (8oz) and half chicken (around 8oz, it was actually quite a bit more around 9-11oz). well let's just say i got it all down but i paid for it. it sits in your stomach like a brick. well thursday i said hey i will get 2 beef meals n and then do the rest chicken. nope no dice, just as brutal. so now it is only going to be a meal or 2 of chicken per day spread very far apart. now i am not saying you prob couldnt do it with say 6 or 8oz a few times a day but as the oz start moving up it is brutal.

9 ounces of chicken 7 times a day. I'll never forget that. Forcing it down with water.
Bodybuilding, done correctly, is the hardest thing you'll do in your life. And, I've graduated law school, worked as an attorney for many years. Still. Nothing compares to properly getting prepared to compete. If you can do that you can do anything. Sort Guns for posting so much your log just interested me. I hope you did well in the contest.


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[pgcc0313]

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

a quick guns' insider tip on eating. ok, regardless of what you have read heard or whatever, you have to eat big to get big. it doesnt matter what you take what combos or whatnot. it is the food that makes you grow. now here is my tip to get to where you can eat the volume that is needed:

start off each meal in a mid range say 6oz protein and 50-60g of carbs. do that for a wk. then the following wk move up 1oz of protein and 10-20g carb. if you get stuck then maintain it for another wk and go back at it again. now the excuse everyone has is i dont want the pot belly blah blah. sorry it is a part of the process but when you diet down it will go completely away. last show i did i went from a 38 on a full stomach to a 30 on a full stomach. i could have brought it down even more but i balanced out anyway so no worries.

Only thing I can add is shakes shaved me. I just do not have a big appetite. The trainer I was using got me to buy a carb powder that's no longer available but one identical is. Now foods carbo gain. Is just pure complex carbs you have whatever amount of carbs you're shooting for, say 60, for one meal, so you add enough carb powder to equal 60 g of complex carbs. Then get a good protein and mix the protein in, whatever amount your meal calls for. The carb powder is neutral, tastes like nothing so you will get flavor from the protein you choose. You can add a Tblsp of coconut oil, macadamia nut oil ect. You have a complete meal that you can finish in less than 5 min. I would set alarm for 2-3 am just to get one in so I could push to 8 meals a day.


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[pgcc0313]

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

ok so the diet changes this wk to what you guys would expect me to do:

added in lechtin this week to keep cholestorol down a bit.

meal 1
16oz top round
2 cups oats with banana
1 tbl spn acv
2 tblspns fiber
meal 2
16oz top round
2 cups oats with cinnamon
1tblspn coconut oil
1 cup broc
meal 3
16oz top round
100g cream of wheat
1 cup broc
1 tblspn coconut oil
meal 4 post workout
100g whey shake with almond milk
300g total weight sweet potato
meal 5
16oz top round
2 cups oats
1 cup broc
meal 6
16oz shrimp
2 cups oats
1tbl spn acv
2 tbl spn fiber
meal 7
100g whey in water

I am interested, obviously, I've been away so long I'm just curious about what guys are doing now and I've realized pretty quickly that you are on top of things.
Yes that is more conventional. Were you trying to drop some fat first before you started blasting food?


PCT-SHOP CONSULTANT

PCT-SHOP.COM

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