Tweet

Originally Posted by HumaLabs

I love this shit right here. That's a damn good mindset ^

thank you sir

Tweettodays update:

2 gal water only today only.
45 min step mill am fasted hurt but wasnt to bad
2 meals in and then 2d 45min step mill session. this one was fun, got in the zone, tearing it up and hit 40 minutes in, room dimmed a bit on me and i blacked out a touch. i didnt pass out but i can bet money if i would have rolled another 5 minutes i would have been tits up. i am flat as a pancake but i feel pretty freaking good body wise. one more hard session of cardio while depleting and then it is fill the muscles and liver up to the max and do some damage on stage. at least that's the plan and in my head lol

Tweetdiet for friday looked like this:

meal 1:
16oz top round
2 cups baby oats
1 tblspn acv
meal 2
16oz boneless skinless chicken
2tbl spn coconut oil
meal 3 postworkout shake
100g whey with 16oz almond milk
meal 4 30minutes later
16oz top round
2tblspn coconut oil
1tblspn acv
meal 5 and 6 same as meal 4.
meal 7
100g whey shake in water
pretty boring day of eating

TweetQuads/Calves/Abs

step mil 15 min warmup
leg extensions 30x50 45x40 60x30 75x30 90x20 105x20 120x20 150x20
leg press 200x50 400x40 600x30 700x20
these are a variation i do i start with wide stance toes pointed out for half the reps then go to close stance for the remainder of the reps. i dont put the weight down to change positions either
squats 135x20 225x20 315x15 315x15 315x15
smith machine hack sissy squats 90x15 90x15 90x15
these were unfreaking believably brutal. not for the faint at heart and crazy.
standing calf raises 4/100
toe press machine 120x20 150x20 180x20
hanging knee ups x15/4
leg raise machine 30x12/4

i focused mainly on lower abs today but the whole region is obviously worked with both movements. kick ass day that lasted about 110minutes total

Tweeti dont train usually on the weekends during the offseason. i do do 30 mins of cardio on sat and sunday though

Tweetok 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

Tweet

Originally Posted by guns01

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

Sent from my LM-Q710(FGN) using Tapatalk

Tweet

Originally Posted by pgcc0313

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

Sent from my LM-Q710(FGN) using Tapatalk

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

Tweetchest/bis

db rotator warm ups 5x30 each movement/3
incline bb press 135x20 185x20 225x20 315x5/5
pec dec flyes 60x30 80x25 100x20 120x20
hs incline 90x15/4
db flat press 50x20 70x20 90x15 100x15

straight bar curl 50x30 70x25 90x20 100x15
db hammers 30x20 40x20 50x15x12x12
wrist curls 40x50/3

Tweet[QUOTE=guns01;1029385]chest/bis

db rotator warm ups 5x30 each movement/3
incline bb press 135x20 185x20 225x20 315x5/5
pec dec flyes 60x30 80x25 100x20 120x20
hs incline 90x15/4
db flat press 50x20 70x20 90x15 100x15

straight bar curl 50x30 70x25 90x20 100x15
db hammers 30x20 40x20 50x15x12x12
wrist curls 40x50/3[/QUOTE


AWESOME!!!!

TweetTraps/Delts/Abs

db shrugs 50x20 70x20 80x20 100x20 120x15 120x15
db laterals 10x30 15x25 20x20 25x20 30x20
bent rear db lats 10x25 15x25 20x20 25x20 30x15
btn press (sm) 90x20 140x20 180x15 180x15
reverse pec dec 45x20 60x20 75x15 90x15
machine lats 60x20 80x20 100x15/2

hanging knee ups x15/6
cable crunches 50x20 70x20 80x15/2

Tweetyesterday i got a little more hungry so i added 2 extra meals of protein in:


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
16oz large shrimps
meal 8
18oz crab meat out of the shell
meal 9
100g whey shake

Tweeta 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.

Tweet

Originally Posted by guns01

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.


PCT-SHOP CONSULTANT

PCT-SHOP.COM

Sent from my LM-Q710(FGN) using Tapatalk

Tweet

Originally Posted by pgcc0313

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.


PCT-SHOP CONSULTANT

PCT-SHOP.COM

Sent from my LM-Q710(FGN) using Tapatalk

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