Gusto's Journal

[guns01]

Re: Gusto's Journal

cool thing about what gusto is doing here is he is getting his clean meals in and even with the added nasty he is coming close to or hitting his cals for the day. if i were guessing i would say he is only maybe 10-15lbs heavier than stage and i would guess that about 5-10 of that is from water. no fat gain just yet though and probably feels like a million bucks

[gusto77]

Re: Gusto's Journal

30 minute neighborhood evening walk with family


Meal 1: protein cakes with chocolate pb2, SF jelly, and SF choc syrup

Meal 2: 12 oz turkey burger with low carb BBQ sauce and buffalo ranch

Meal 3: 10 oz buffalo chicken with 1/2 tbs blue cheese dressing

Meal 4: Chicago style pizza, donut holes, cake, ice cream.... Lots of it

[gusto77]

Re: Gusto's Journal

What an awesome ghetto light pump workout with my brother today. We headed out early in the AM to a nearby park with a track and pull up and dip bar. Pissing rain on us and it was awesome. Going to elaborate on some things because I love showing people that if you’re creative enough you can still maintain working out even on the road without access to a gym. Whenever I go on vacation and I know I won’t have access to a gym I always carry some dumbbells and an easy curl bar with some plates with me. Keep in mind I’m only doing light pump workouts now post comp to just get some blood flowing and make sure my tendons are good to go. Really decent workout nonetheless with a great pump at the end.


20 min cardio


Air squats/ Dumbbell fly/ dumbbell skull crushers (No bench for the flys but if you go slow and keep your arms relatively straight the range of motion is just fine without your arms resting on the ground)

BW x 20/ 25s x 20/ 25s x 20

BW x 20/ 25s x 20/ 25s x 20

BW x 20/ 25s x 20/ 25s x 20


Dumbbell lunges/ Push ups/ dumbbell curls

17.5s x 12/ BW x 25/ 17.5s x 20

17.5s x 12/ BW x 25/ 17.5s x 20

17.5s x 12/ BW x 25/ 17.5s x 20


2 Arms dumbbell rows/ side laterals/ front raises

50s x 20/ 10s x 15/ 10s x 15

50s x 20/ 10s x 15/ 10s x 15

50s x 20/ 10s x 15/ 10s x 15


Dumbbell pullover (did these from the back of the bed of my truck with a yoga mat to get a really nice stretch)

50 x 20 x 3


Assisted pull ups (these were actually more of an assisted body weight high row. Using a dip bar in the park we kept our heels on the ground, grip level with the face. Great squeeze and great back pump)

3 x 20


Rumble rolling and stretching




Meal 1: protein cakes

Meal 2: 12 oz turkey burger and 2 cups rice with low carb BBQ sauce and buffalo ranch

Meal 3: Approx 10-12 oz cheeseburger on bun, rice pasta mac & cheese, italian chicken soup

Meal 4: 12 oz turkey burger and 2 cups rice with low carb BBQ sauce and buffalo ranch

Meal 5: 12 oz turkey burger with low carb BBQ sauce

[MOUNTAIN-MAN]

Re: Gusto's Journal

Mint cho chip love that stuff

[gusto77]

Re: Gusto's Journal

Got the go ahead to do some light pump work so I'm all about it. I'm away from home anyway and don't have access to a gym till next Monday so all I'll be doing is body weight and I brought some dumbbells and my ez curl bar with me until then.


20 min cardio

Air squats/ calf raises 3 x 20

Push up 3 x 20

One arm dumbbell rows 50s x 3 x 20

Arnold presses 25s x 3 x 20

Side laterals 10s x 2 x 20

Skull crushers 55 x 3 x 20

Hammer curls 25s x 2 x 20

Leg raises 3 x 20

Rumble roller and stretching



Meal 1: protein cakes with banana, SF jelly, and SF choc syrup and 16 oz milk

Meal 2: 12 oz chicken and 2 cups rice with low carb BBQ sauce and buffalo ranch

Meal 3: 12 oz turkey burger with 2 cups rice and low carb BBQ sauce and buffalo ranch

Small serving of mint choc chip ice cream

Meal 4: 12 oz turkey burger with low carb BBQ sauce and buffalo ranch, 1 cup oatmeal with SF syrup

Meal 5: 12 oz total turkey burger and beef roast with low carb BBQ sauce

[MOUNTAIN-MAN]

Re: Gusto's Journal

Meal 2: Beef and chicken (approx 6 oz protein) kabobs with peppers onion tomatoes
Hell yes love kabobs

[gusto77]

Re: Gusto's Journal

Pretty happy today. I was worried once I got a taste of sugar and junk food I wasn't going to like and enjoy the foods I did during prep (protein cakes, good seasoned chicken and turkey with rice and low carb sauces). Well not only do I still love them but I find that I'm craving the crap out of them. Stoked! The calorie count below is an approximation as I had to make a best guess on the kabobs (they were left overs at my bros house) and the cheat meal. But I'm happy with the way I'm eating on vacation so I'm good with it.


AM- 35 min fasting cardio

Meal 1: Protein cakes with SF jelly and SF choc syrup, 8 oz whole chocolate milk

Meal 2: Beef and chicken (approx 6 oz protein) kabobs with peppers onion tomatoes

Meal 3: 10 oz grilled chicken with 2 cups white rice with low carb BBQ sauce

Meal 4: 1/2 lbs bacon cheeseburger, small slice birthday cake with one scoop mint chocolate ice cream

Total cal- approx 3400

[BigDaddyBill]

Re: Gusto's Journal

Enjoy vacation mode brother, you are an inspiration to us all

[gusto77]

Re: Gusto's Journal

Okay I know I said I wasn't going to post for about a week but I got the itch haha. Can't stay off of here I guess LOL. I'm itching to get back in the gym and back on a good solid diet again believe it or not. Gorged pretty hard last night on some pizza and ribs and cheese fries and as good as it was I'm ready to start eating good bodybuilder stuff again. Plus logging will help keep me accountable to my reverse dieting I'm supposed to do. It's not going to be perfect as I'm on vacation but I'm trying to keep it as tight as possible. Especially during the week because I know this weekend's going to be jacked up with Chicago pizza and seeing friends on Monday for beer nuggets All meals except meal one and five were prepacked for travel.


AM- 30 min fasting cardio

Meal 1: Protein cakes with SF jelly and SF choc syrup

Meal 2: Roast beef cheese and bacon sandwich on 100% whole wheat, peanut m&m's

Meal 3: Roast beef cheese and bacon sandwich on 100% whole wheat and 1 serving multi grain tortilla chips

Meal 4: Roast beef cheese and bacon sandwich on 100% whole wheat

Meal 5: 9 oz sirloin and baked potato with light butter and sour cream

Meal 6: 2 kind bars

Total cal- approx 3300

[MOUNTAIN-MAN]

Re: Gusto's Journal

Sounds like a plan brother

[gusto77]

Re: Gusto's Journal

This will be my last log post for about a week as I won't be doing any weight training this week. Sunday and Monday are whatever I want to eat days followed by 2 weeks of loose but not over the top vacation eating. Goal is to increase calories by about 300 each week starting at 3100. There will def be some Chicago pizza and other cheats in there well though haha. I will be doing 20- 30 min cardio 6 days this week. The following week will have about the same cardio and 4- 5 easy pump sessions in the gym. The following week will be the same with a bit of added intensity, weight, and volume. Idea is to get the muscles pumped and make sure those tendons are nice and strong. Workouts will progressively increase until about the third week in July when I am starting a new gym program with guns.

[MOUNTAIN-MAN]

Re: Gusto's Journal

You are a guru now brother u have nailed it

[gusto77]

Re: Gusto's Journal

Meal 1: 12 oz turkey and asparagus

Meal 2: 12 oz turkey and asparagus

Meal 3: 12 oz turkey and asparagus

Meal 4: 12 oz turkey and asparagus

Meal 5: 12 oz turkey and asparagus

Meal 6: 12 oz turkey and asparagus

Meal 7: 2 unsalted rice cakes each with 1 tbs honey

[gusto77]

Re: Gusto's Journal

look at that christmas tree down there. that is before being fully dried out tanned and carb loaded haha. game on

Only in the condition I'm in bro because of you brother! Outstanding coaching from guns and one of the best dudes I've had the pleasure of knowing.

[guns01]

Re: Gusto's Journal

look at that christmas tree down there. that is before being fully dried out tanned and carb loaded haha. game on