Follow Along G's Run to the NA's

[Trixie]

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

today:

30 min treadmill am fasted cardio
rumble roller work/stretching

chest/delts
10 min treadmill warmup
rotator cuff work
hs incline press 45x10 70x10 90x10
hs decline press 45x10 90x10 115x10
pec deck ss 75x10ss 90x10ss 105x10ss
band pres x10/3
pec minor dips ss x15ss/3
over the back band stretches x10/3
machine lats 50x10(10)ss 60x10(10ss) 70x(10)ss
band rear delt pulls x10/3
bent over db swings ss 50x20ss 35x20ss 40x20ss
lat db swings 50x20 35x20 40x10

all of today's work was done with forced contractions for a minimum of 3 seconds. the others were all pumping work. great pump and a good workout. i am dialed in and i feel really confident i am going to peak absolutely perfectly. everything is popping lines are all in veins are everywhere and i feel like death. so all the indicators are looking to be in the green


meal lineup
1 lemon squeezed in 16oz of water
meal 1
16oz ground turkey
50g cream of rice
meal 2
16oz ground turkey
meal 3
16oz ground turkey
100g cream of rice
meal 4
16oz ground turkey
50g cream of rice
meal 5
16oz ground turkey
50g cream of rice
meal 6
16oz ground turkey
9 pieces asparagus

2 full gallons of distilled water before the end of the day only.

So excited to hear that you are exactly where you want to be even though the 'Feeling Like Death' part is a bit disturbing. Now these meals with turkey and rice cereal just plain sounds like you are eating 'Baby Food' LOL Don't know how a huge man can survive on that.
~Trixie~

[guns01]

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

So excited to hear that you are exactly where you want to be even though the 'Feeling Like Death' part is a bit disturbing. Now these meals with turkey and rice cereal just plain sounds like you are eating 'Baby Food' LOL Don't know how a huge man can survive on that.
~Trixie~

feeling weak and miserable is the exact sensation you get when your body fat is lower than what you body wants and drying it out also intensifies that feeling. so feeling like death for the last days leading in is perfectly normal and a good indicator for us. this is the only sport in the entire world where you are at your absolute best at your weakest. as for the foods lol, 6lbs of protein in a day with 2-3-400 carbs is quite a bit of carbs is a ton of food. still starving but not about to eat my chair at this point. tomorrow is the last training and cardio session so i shouldnt be as hungry going into the weekend

[MOUNTAIN-MAN]

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

Diet is the hardest part of this sport , guns u do a amazing job with it I tip my hat to u sr I know I get stupid like I'm high when I diet but get use to it after about four weeks

[guns01]

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

Diet is the hardest part of this sport , guns u do a amazing job with it I tip my hat to u sr I know I get stupid like I'm high when I diet but get use to it after about four weeks

it is by far the most difficult aspect for most people to master unless you have a lot of self discipline to begin with. in this sport and i know it from personal experience when i started out. you cant say well i will have this cheese burger or whatever and then do extra cardio to take it back off. or eat this piece of cake and zero out for a wk to deplete it off. it most certainly doesnt work. what got me was the fact that i work hard to begin with and to lose to someone that you are better than because you cut corners was just to much for me to bear. so now i never deviate at all from the plan at all and i have done very very well ever since i stopped messing around

[guns01]

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

today:

30 min treadmill am fasted cardio
no rumble work only stretching. dont want any fluid build up in the legs

arms
10 min treadmill warmup
v bar pressdowns 80x20 100x20 120x20 140x20 160x20
one arm overhead db extensions 25x10 35x10 40x10
db kickbacks 10x20 15x20 20x20
db hammers 25x20 35x20 40x20 45x15
incline db curls 25x10 30x10 35x10
done for the day

didnt want to over do it to bad because i dont want to tear the muscle down to far and make it sore and blur. just some nice hard contractions to get the blood flowing and a good pump in them. over all good session and got the job done


meal lineup
1 lemon squeezed in 16oz of water
meal 1
16oz ground turkey
50g cream of rice
meal 2
16oz ground turkey
meal 3
16oz ground turkey
100g cream of rice
meal 4
16oz ground turkey
50g cream of rice
meal 5
16oz ground turkey
50g cream of rice
meal 6
16oz ground turkey
9 pieces asparagus

2 full gallons of distilled water before the end of the day only.

[MOUNTAIN-MAN]

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

Your still rocking bro your gonna blast the other guys away at the nas first place all the way

[guns01]

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

today:

30 min treadmill am fasted cardio (this was the last session until sunday post show and i am super excited but on the other hand when i get up butt crack early i will be bored haha. much better than sweating bullets in the 100 degree heat in the garage though)

shoulders/chest/back (light pump up and that's it)
db lats 20x20 25x20/2
db front raise 20x20 25x20/2
overhead cable reverse crossovers 25x20 30x20/2
cable crossovers 50x20 60x20/2
machine press 100x20/3
wide grip pulldowns 100x20/3
low pulley rows 100x20/3
done for the day

nothing fancy or serious today. just lots of pumping and squeezing upper body work. last training session before the big dance and now it is feet up relax and let everything soak in as i dry out to max bone dry
first layers of tan are done. so it is almost go time



meal lineup
1 lemon squeezed in 16oz of water
meal 1
16oz ground turkey
50g cream of rice
meal 2
16oz ground turkey
9 pieces asparagus
meal 3
16oz ground turkey
50g cream of rice
meal 4
16oz ground turkey
50g cream of rice
meal 5
16oz ground turkey
9 pieces asparagus
meal 6
16oz ground turkey
9 pieces asparagus

2 full gallons of distilled water

[gusto77]

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

Good luck brother!

[guns01]

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

i get asked this question a lot from day to day people and on another board i am on so i am going to lay it out here. the biggest question i get when people see how and what i eat is, what is your weekly grocery bill look like? well to be honest if you do the math, it is cheaper the way that i eat in both the offseaon and prep than it is for you to eat normally and consuming fast food 1-3x a week. doesnt make any sense but if you do the math it is a fact. so here is a breakdown for prep:

ground turkey 5lbs 12 bucks i do 2lbs a day for the majority of the diet so 36 bucks a wk with left over
tilapia 4lb bag (frozen of course)13 bucks 2lbs a day for the first 14wks or so 45 bucks
fresh boneless skinless chicken breast 1.87 pound 2lbs a day for the first half of diet 28 bucks a wk
rice 25lb bag 18 bucks and that lasts month month and a half 4 bucks a wk
sweet potatoes 2lbs every 8days .42 a lb 1 buck a wk
lemons 1 bag a wk 4bucks
asparagus 6 bucks a wk
sugar free jelly maybe 2 bucks a wk
cream of rice 2 cases a prep 80 bucks so that's about 4 bucks a wk
that's it and it comes out to a grand total of right around 120 bucks give or take with taxes. so that is pretty cheap. now the offseaons is about double that weekly because i double my sweet potato intake and i eat about 4-6lbs of top round every day. so just in steak it is 20 bucks a day.
so 220-250 a wk for the offseaon. how does your grocery bill look compared to that? even with my wife and kids added in it only adds maybe half of what mine totals so it is very easily budgeted as long as i dont get a wild hair to eat out to often lol

[Trixie]

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

You got this down. When my boys were teenagers we spent that much in groceries and went out at least 3 to 4 times a week because the sports schedule was so hectic. Hell when I ran the snack bar at the Little league field for 6 years my diet consisted of Nachos. You are amazing the cooking and prep time alone is a huge commitment. This takes a whole different mindset, much better than most are willing to sign up for.
~Trixie~

[guns01]

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

You got this down. When my boys were teenagers we spent that much in groceries and went out at least 3 to 4 times a week because the sports schedule was so hectic. Hell when I ran the snack bar at the Little league field for 6 years my diet consisted of Nachos. You are amazing the cooking and prep time alone is a huge commitment. This takes a whole different mindset, much better than most are willing to sign up for.
~Trixie~

been there while deployed and in the field as well. you have to eat what you carry and then toss in some shakes bars, tuna packets or whatever else you can get mailed to you. always bounced back though even through doing that for most of the year sometimes. now funny thing about the cooking and prep time for food and stuff. my wife does it for me now 99% of the time all fresh. now i am spoiled now because she doesnt work full time but when she did i did it all myself for the most part and even prepped a lot of her food. when i was still active though we would spend two days a wk cooking and freezing or just cooking and tupper waring up my meals for work. i most def do not miss eating cold food that has that slimy film on it at all. i did it then as well and man eating that and eating fresh now are like light years of difference in how i look and feel. plus the whole experience is much more pleasant kind of lol

[Trixie]

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

You are so real. Can anyone really know how you work?? I am still studying all you're pages. Thank you for all the great information. I am in awe of both you and you're wife. Can't wait to meet you.

[guns01]

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

You are so real. Can anyone really know how you work?? I am still studying all you're pages. Thank you for all the great information. I am in awe of both you and you're wife. Can't wait to meet you.

i am excited to get you guys out here too. i may be nasty and lethargic in the begining but you guys will get to see me fill back in from saturday till sunday and be all good again lol. i wish i could take all the credit for all the hard work and stuff for myself but the wife has always backed me up 100% and did a lot of the training cardio and dieting with me over the years. this year she has suffered through every single workout except for 3 and every single cardio session as well. then on top of that she has weighed out and cooked every single meal put up with all my crap and mood swings day in and day out. she has actually stayed on point with her diet for the whole process as well so she got an actual feel for what i go through and feel like lol. so for this prep she has been the driving force and got a great feel for it herself. so i cant take all the credit for this one at all.
you have soaked up a ton and learned a lot over these last months and have made some great changes yourself. maybe we will get you and rake up on stage here in the next little bit as well. you have the discipline to do it and see the hard work pays off. so i say the sky is the limit and take it as far as you can

[guns01]

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

today:

rest and relax day. only thing i had to do today was eat and have the second coat of tan put on. so i have had my feet up all day just chilling and relaxing letting everything sink in and dry up. skin is tightening down more and more and conditioning is improving by the hour. feel pretty tired and drained but body feels ready.


meal lineup
2 double esspressos to kick off the day
meal 1
16oz ground turkey
50g cream of rice
meal 2
16oz ground turkey
9 pieces asparagus
meal 3
16oz ground turkey
50g cream of rice
meal 4
16oz ground turkey
9 pieces asparagus
meal 5
16oz ground turkey
9 pieces asparagus
meal 6
16oz ground turkey
9 pieces asparagus

2 full gallons of distilled water

[guage]

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

my friend.. you eat a hell of a lota turkey. you gotta post up how you bring it to life cause turkey is ok but 16oz several times a week/day, I can only think mrs. dash seasoning and pico off hand to get some real flavor. hell, 8oz of ground anything is tuff to plow through with out flavor enhansers .

whats your goto to help spice it up