you know everyone says that to me as well but the truth of the matter is that when you eat a prep style diet it is almost half the cost of eating normal or while bulking
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am cardio fasted step mil 20 mins glute calve twist. i have been doing this for a while now and forgot to add it to my training posts. sorry about that
delts/traps/light calves
15 min step mil warm up glute calve
toe press 110x20 150x20 170x20 190x20 210x15 these are done with a 2sec contraction slow negative and a 5sec hold in the stretch position
bb shrugs 135x50 185x25 225x20 275x20 315x15
low pulley riope rear delts 30x20 45x20 55x20 65x15
cable side lats btb 10x20 20x20 30x20 40x15
cable upright row to front raise 40x30 (way to light) 70x20 90x15 100x12
bb front raise on 30deg incline 20x25 30x20 40x20 50x12 these are done with a 2 sec pause on the contraction slow negs
machine press 50x50 70x50/2
20 min step mil glute calve
done for the day.
diet sucks as always starving it up a bit. quads are still a bit sore lol. good times, training partner is back after being sick. she dropped 15lbs and i jumped her cals up to 3500 to prime for the prep
early am fasted cardio 20minutes on eliptical unfortunately. their is a pair of momos on the machines.
hams:
15min step mil warmup glute only today. calves are brutal sore
leg xtensions 30x30 45x30 60x30
seated leg curls 75x30 90x30 120x20 150x20 180x15 195x15
romanian deads 4sets 135x20 185x15/3
sl deads 135x20 185x20 225x20 275x15 315x12
walking lunges 40/40 yards 4 rounds
lying leg curls 60x20 80x20 100x20 110x20
cardio 20min step mil glutes only
done in under 2 hours
im along for this ride......at how many weeks out do you go in to full on prep? i hear its somewhere between 12-16 weeks....i guess it would be depending on where you at....
yeah normal prep is 12wks. i got a head start with this opportunity that presented itself so mine will be about 17wks total. full swing and carb cycle style diet will start the final week of janurary for the spring shows
and thanks for following along. i didnt think there was a lot of people following along
I was having a very hard time getting re-motivated to get back on my diet, back to training, taking my supplements etc since I got sick and then went to Mexico for Christmas. So I just spent the last 30-40 minutes reading this entire thread and it inspired me to get my fat ass back in the gym, on the treadmill, eating right and taking my needed supplements.
I want to say to guns01, thank you Brother!! Although we have never even been in the same room, you have kicked me in the ass and got me back on track. Gotta pack up and get to the gym, weights and cardio are calling!!
how quickly would you say someone can drop 5% bf w/ minimal muscle loss? body type: ectomorph.
man g that is some serious training and eating bro!! i love it and it definitely helps motivate me as well!! i'll definitely be following... can't wait to see some pics
yeah that is correct man. i can squat some serious weight for pretty weight but i usually only go up above 315-405 about every 3 or 4 months. i try to keep squats toward the end of my workouts now so the weights are not as heavy to protect the wear and tear on my knees. i have already built pretty big and thick wheels at this point so i am just bringing the up a little more each year and focusing more so on the seperation and density for the rest of the time
yikes man. a whole lot of variables on that to give a real number. for us we normally drop low and slow with about 1-3lbs a wk. the thing that sucks is the methods you need to drop bf fast are also going to cause quite a bit of muscle loss with it. best suggestion i could give is to find what your bodies maintaince need for carbs is and cut that by 50. obviously you still need 1.5-2g of pro per pound of lean mass and just a touch of healthy fat. that will get you headed where you want to be
thanks man. last spring i cut 25 lbs in 3 months, and the feedback i was getting was that i could have done that much faster. however i never reached my goal for that, and am starting to look into doing another cutter this spring, so your feedback helps. i didnt get my bf% before i started so i dont know how much of that actually dropped. anywase i appreciate the response.
just reading the thread again... wow!! all i can say right now lol
early am fasted cardio 20 min step mil glute twist only calves are still freaking brutal sore
back/tris
15min step mil warmup glute only again
machine pullovers 90x30 120x20 150x20 165x20 180x15
hs rows 45x20/2 100x20/2 125x15/2 these were done close and wide grip for the pairs of sets
standing vbar pulldowns ts 105x20ts 120x20ts 150x15ts 150x15ts these are done where you stretch the lats as far as possible in the hole then arch the back and pull to the midsection on the contraction (brutal)
high rope pulldowns ts 70x20ts 90x20ts 100x20ts 120x15ts
low rope row 70x20 90x20 100x20 120x20
rack pulls 135x25 225x20 315x15 405x12
dc stretching
vbar pressdowns 80x30 100x30 120x30 140x20 150x20
sb reverse pressdowns 140x15 120x15 100x20 90x20
cg bench press 135x20 225x15 315x12x10
one arm oh db xtensions 25x20 35x20 45x12x10x6x3 last set done nonstop.
dc stretching
no cardio today post workout.
damn thats a work out right there......guess i need to step it up some more
i am glad we got a good following rolling along here and that i can motivate and help people with the monster making part and transition over to freaky shredded mode. sucks to make the transition but it is all part of the process.
am fasted only cardio today:
20 minutes step mil glutes only. calves are still wrecked to pieces haha.
i enjoyed a blueberry black coffee from dd this am post cardio for a small treat. sad but black coffee is a treat with the sugar free flavoring in it.
ok cardio only today. for you guys that know me i am a stickler for doing things the right way or not getting in my way. if you are doing so and making yourself better than i will yield to you and not get the least bit irritated. well i go in for my cardio and low and behold their is two fatties on the step mills. well normally it wouldnt be a problem but they are laying over the top of it and going slower than i do. that irritates the crap out of me cause they could be walking on the treadmill or doing something else. sorry for the rant but it makes me nuts that people get in the way and just waste a ton of their time and mine as well. oh and both male and female were wearing spandex and tank tops.. good on them hahah
20 minute treadmill full incline 2.8mph with glute calf twist
this is a breakdown that one of my friends did for a barney still setup of how i am eating now. i do write down each and every meal and track macros but i normally dont post it up. this is what he put up for me:
I was just reading through this "pre cut meal plan" So, you are starving? Here are the numbers of what you are eating. Guys like you that can eat a side of beef and still feel hungry blow my mind.
Total calories 6322
Total pro 726 grams (say what? Damn!!)
Total carb 216 ( reason for being hungry)
Fats from coconut oil 55
Other fats from the meats not sure didn't count it.
Just think you are going to drop weight on 6300 calories a day. I would say give it a few weeks and you will be looking sharp by month end. If you get nervous as you drop add more oil or another cup of oats.
Talk about freakness in our sport. You my friend set the bar very high. What are you 265# now and 10% or less? "Massive" is the single best word to describe Guns.
Doing this pre cut like you said will add to your best look come show times.
Enjoy the ride it might get bumpy but nothing you can't handle.
getting ready to add this in at the end of the month as well. my night time routine is going to take an hour and a half haha:
Gamma Aminobutyric Acid (GABA) is an amino acid that is actually classified as a neurotransmitter. It functions like a natural tranquilizer by taking up residence in the nerve receptor sites in the brain which are normally reserved for stress and anxiety. In this respect it is highly regarded and frequently used in the treatment of panic/anxiety attacks and as a sleep enhancer. However, this remarkable substance has so much more to offer than just assisting you in obtaining a good night's sleep. Here are just a few of the benefits to be gained from the regular use of this supplement:
Increased natural growth hormone secretion
Increased protein synthesis in the brain, muscle and liver
Enhanced immune function
Reduction of high blood pressure
Body fat reduction
Increased lean mass gains
Improvement in skin texture and condition, via increased collagen production
Reduction in arthritic and lower back pain
Improved blood sugar control
Appetite suppression
Anti- aging effects
Probably one of the most interesting effects of GABA for bodybuilders is its ability to significantly increase growth hormone levels. Growth hormone has an extremely positive impact on the body when it comes to mood, energy levels, tissue repair and muscle growth. In a clinical trial conducted in 1980 it was shown that on administration of a single 5 gram oral dose of GABA, blood levels of growth hormone displayed a five-fold increase. This is considered the maximum amount that should be taken for this purpose as increasing GABA intake beyond this dose was not shown to have any additional benefits. So in the case of GABA more is not better. It is also wise to slowly build up to high doses - a good place to start would be around 2000mg - in order to determine individual tolerance levels. This is advisable because some individuals may experience a tingling sensation reminiscent of a ‘niacin flush' and a slight shortness of breath on initially experimenting with GABA. This is not harmful and usually subsides once the body becomes accustomed to its use, however some people may find it uncomfortable.
ADDING GABA TO YOUR SUPPLEMENT REGIME
The most beneficial time to take GABA is 30-45 minutes before bedtime. This takes advantage of your body's natural release of growth hormone which occurs approximately 90 minutes after you fall asleep. It also correlates well with GABA's slight sedative effects. It has been suggested that taking an extra dose of GABA during the early morning hours would generate another spike in growth hormone levels. However, no studies have been performed to prove that this would provide any additional benefits, added to which having the discipline to wake up and take this second dose would surely prove to be too much for most people!
ANTICIPATED RESULTS FROM GABA USE
The results of GABA supplementation vary from person to person but the one universally experienced effect is an improvement in the quality and duration of sleep. Many people also report an increase in lucid dream activity and an improved feeling of well being on awakening. In addition to this, nagging injuries are alleviated and workout recovery times are dramatically reduced. It is also worth noting that a decrease in body fat and an increase in lean mass can often be observed in as little as two weeks following the onset of GABA administration.
GABA...THE BEST IS YET TO COME!
It is worthwhile mentioning that as a supplement GABA has received less attention from medical researchers than it deserves. This is interesting since the studies that have been conducted have reported very positive results with GABA use. Its high concentration in the hypothalamus suggests that it plays a significant role in hypothalamic-pituitary function. Since the pituitary gland is the master gland affecting all hormone functions in the body it is safe to say that GABA's influence may positively benefit many health conditions affecting society today.
In the meantime, as a sleep aid, recovery enhancer and growth hormone releaser it deserves a prime position on your supplement shelf, so go and check it out at your local health store today. You may also want to check out a product called SOMALYZE from Species Nutrition (Species Nutrition - Survival of the Fittest.) since this product combines GABA with several other nutrients in order to improve sleep patterns and enhance fat loss throughout the night.
Will have to check out gaba next time I go to health food store...thanks for the info
early early am fasted cardio as always:
20 min step mil glute and calve twist
quads:
15 minute step mil warmup glute calve
leg xtensions 45x50 60x40 75x30 105x20ss 120x20ss 135x20ss 150x20ss pause for hard contraction at top and bottom
static wall holds ss 1min/4 all supersets
squats ts 135x30ts 185x25ts 225x20ts 275x20ts
one leg leg press ts 140x20sl (20both)ts 260x20sl(both 20)ts 340x15sl (both 20)ts
walking narrow lunges ts bw 50yards/4
the last 3 exercises were a triset with no rest in between. made my training partner throw up and lay down in the floor and she is a trooper. great quad pump and very painful. knee still isnt 100% and i am saving moving heavy weight for the event that's coming up. great workout today though
chest/bis/cardio:
no am cardio this morning. took a day off after legs to let my knee get a small break. the wife is sick also and she didnt want to go. hard to do am cardio without my cardio partner lol. i always take one day off a wk from cardio and it just happened to fall onto today.
15min stepmil warmup glute calve
bench press 135x20 185x20 225x20 315x10/2
incline db press ss 50x20ss 70x20ss 90x20ss 100x15ss
around the world flyes 15x15 20x15 25x12 20x15
hs incline ss 45x20ss 90x15ss 135x12
hs decline 45x20 90x20 135x15
cable flyes 40x30 60x20 80x20
dc stretching
standing cable curls as 50x10 60x10 70x10 80x10 90x10 100x10 110x10 120x10 drops 120x10 110x10 100x10 90x10 80x10 70x10 60x10 50x10 40x10 30x10
hs preachers 25x20 35x20 45x20 55x20
db hammers 30x20 40x15 50x12
20 min step mill glute calves
done in just under 2 hours
20 min am fasted cardio step mill glute calve killer
traps/delts:
15min step mill warm up glute calves
db shrugs 50x20 70x20 85x20 95x20 105x20 120x12 dropped to 50 and banged out 15
bent db lats 10x30 15x25 20x20 25x20 30x15
standing overhead press 95x20 115x20 135x15 155x15 175x12 95x20
db lats 10x30 20x25 25x20 30x20 35x15
rear delt pec deck 45x30 60x25 75x20 90x15
dc stretching
20 mins step mill glute calve twist
felt pretty good today. first time in 10 years i did standing overhead presses. pump is pretty nasty every single workout and cramps are only sway after am cardio.
am fasted cardio
20mins step mill glute calf (yeah buddy beat the fat kids in)
hams:
15min step mil warmup glute calves
foam roller
lying leg curls 60x30 70x25 80x20 90x20 100x20 110x20 120x20
butt blaster machine 50x20 60x20 70x20 80x20
db sl deads 50x20 70x20 80x20 90x15 100x15
walking deep stride lunges 40 yards 40lb db/4
dc stretching
no post workout cardio because i was wrecked. not just a little but big time. did that in about 70 minutes today
dont faint, i am posting this up for baby1 and mrzdiva. this is my post season binge this past contest season. i only do this for a very short period of time though haha. take a look:
ok bow. i know you are going to tear into me but i do this for about a wk to 2 wks after a long prep. then i go back to eating the way i am supposed to. now i wouldnt recommend any normal person to try this feat of feasting but i am a sugar junkie and i worked my ass off. so i come off stage and this is how i started:
1-20oz sweet tea
1- 1/2 gallon of cherry limeaid flavored water jug (distilled of course and sugar free)
headed to tgi fridays for dinner (normally i slay hooters but we dont have a tgi fridays near home and the wife had never eating it. i let her pick cause she worked just as hard as i did helping)
1- plate of fried motzerala sticks with maranara sauce
1- spicy beer cheese burger with jalopenoes
2-large orders of season fries
1- chocolate pb pie
probably about 2 gallons of sweet tea (waitress left me two pitchers) i dont have anything carbonated since my fiasco in 2010 and i learned my lesson.
1- rollo mcflury
4- chocolate chip cookies
and i went to bed. got up at 530 and headed to ihop:
lots of sweet tea and coffee
gravy biscuits with sausage and eggs
side of sour dough toast
1 stack red velvet pancakes
1 stack strawberry banana pancakes.
sorry i forgot to add in:
large caramel latte from krispy kreme
2 dozen assorted doughnuts from krispy kreme.
these are also something we dont have at home and when i do a show it is a ritual to indulge in these nasty fried tasty pastries
that has been it so far. i am still filling pretty good and re hydrating is going very well. i am actually excited to get started up bulking clean again here very soon. i may add to this later today cause i am not done just yet lol. i am a machine
am fasted cardio
20 mins treadmill full incline got beat in this am
back/tris:
15 min step mill warmup glutes calves
machine pullovers 90x30 105x20 120x20 135x20 150x20
wide grip pulldowns 105x20 120x20 135x20 150x15 165x12
wide grip low pulley rows 120x20 135x20 150x15 180x12
one arm db rows 50x20 70x20 90x15 100x15
hypers 25x15 35x15 45x15/2
dc stretching
db skull crushers 25x30 35x20 45x15 50x15 60x10
one arm cable pushdowns 30x20 40x20 50x15 60x12
dips 90x20 180x15 270x12 180x15
cut the workout short. no post workout cardio. the gym was stupid hot and as soon as i started warming up i felt sick. pump and feel was good but the excessive heat was making me sick at my stomach. i still get a halfway decient session in but would have been 100x more productive without the heat
am fasted cardio:
20 minutes step mill glute/calves
no training today, just relaxing and eating. much needed rest for sure. and the funny thing is i was thinking maybe i am coming down with something after yesterdays gym debacle but i feel fine today. it was the heat and being in a depleted state that jacked me up for sure
nice guns. you are a machine!! keep up the good/hard work bro
am fasted cardio as always:
20 minutes step mill glute and calves
am fasted cardio:
20 minutes step mill glutes and calves
cardio will not go up in duration until the full blown prep kicks off in case anyone is wondering that is following along
quads:
15 min step mill warmup calves and glutes
leg xtensions 30x50 45x40 60x30 75x20
squats 135x20 185x20 225x20 275x20 315x12
hacks 90x20 180x15 270x12/2
leg press 200x50 400x40 600x30
adductors ss 100x20ss 110x20ss 120x20ss 140x20ss
abductors 100x20 110x20 120x20 140x20
dc stretching
couple quick updates. gym is still retarded hot and almost unbearable to train in. i was ready to puke the whole work out so the pace was very slow. i saw some people that i hadnt seen since i started dieting and they are already seeing the huge changes. face is sinking in already and legs are hardening up like crazy.
am fasted cardio:
20 minutes treadmill
didnt beat the fatties in this morning
chest and bis:
15 min step mill warm up glutes/calves
pec dec 45x30 60x25 75x20 90x20 105x15
hs flat bench press 45x20 70x20 90x15 115x12
hs incline 45x20ss 90x15 135x12 180x8
cable crossovers 20x30 30x30 40x25 50x20
dc stretching
standing bb curls 50x20 70x20 90x15 100x12
incline db curls 20x20 25x20 30x15 35x12
db hammers 20x20 30x20 40x15 50x12
20 minutes cardio treadmill again. killed by the new year fatties
wasnt playing on so much machine work today but was forced to do so due to the crowd. off my plan but had to improvise and still got a good training session in