Extreme Lifestyle with Bio

[Bio-Active]

Bio, what is your macro split and macro count when cutting?

I just count protein carbs and fats and stay consistent I don't ever count calories

[novastepp]

I just count protein carbs and fats and stay consistent I don't ever count calories

Noted. So what's the daily count today, for example?

[Bio-Active]

Noted. So what's the daily count today, for example?

meals 1-3 40 grams protein 40 grams carbs no additional fats. Meal 3 protein 40 grams and greens. Meals 4-7 40 grams protein greens and one serving fats

[novastepp]

Wow man, that's less than I thought it would be given your stats. Right on though, you know your body and you know what you're after!

[Bio-Active]

Wow man, that's less than I thought it would be given your stats. Right on though, you know your body and you know what you're after!

well I change it every 4-6 weeks just like changing my workouts it's important to change the good too. As I get Leaner I will probably carb cycle with fasted cardio as well to get that last bit off by summer. The key is keeping the good consistent so it's easy to adjust. I measure everything that I consume

[NACH3]

Protein bomb w/egg whites, oats, banana

Edamame pasta w/shrimp - kinda like a scampi sauce w/no salt

[Bio-Active]

5.75 oz grilled chicken breast and 250 grams sweet potato

[NACH3]

Had to ditch the seafood in the am lol ate half

Ground beef(7oz) and sweet potato265g

[Bio-Active]

5.75 oz grilled chicken breast and greens

[NACH3]

AAB recovery drink P/C 8g sugars

Chicken & Pasta greens

[Bio-Active]

Rtd choc muscle milk

[Bio-Active]

5.76 oz grilled chicken breast and greens

[yeahbuddy289]

Bio would you consider uncooked green beans as "greens"? Or would broccoli or kale be a better choice? Reason I ask is I love raw green beans... They are like candy to me.

[NACH3]

Bio would you consider uncooked green beans as "greens"? Or would broccoli or kale be a better choice? Reason I ask is I love raw green beans... They are like candy to me.

Eat em up... I'll let Bio Chime in too... But usually if you cook them in a pot(unless your drinking the water it's boiled in that's where most of the nutrients go... So If you like then raw eat em raw... Are you talking about green beans or snap peas)? Snap peas are higher in sugar(but its a natural sugar) - go ahead and eat em raw(my mother does the samething, too) she lives em...

Earlier - protein bomb - cottage cheese - chicken and rice
Steak sweet potato green beans

[Bio-Active]

I eat my veggies raw if I can yes. Greens beans broc and asparagus ar probably the best greens


8 whites 2 yolk 1 Ezekiel muffin and oj

[Bio-Active]

Ore workout mr Hyde post training quest bar


Hack squats

Leg press

Leg extensions

Leg curls

Lunges

Wall sits

30 minutes cool down cardio and done

[NACH3]

Ore workout mr Hyde post training quest bar


Hack squats

Leg press

Leg extensions

Leg curls

Lunges

Wall sits

30 minutes cool down cardio and done

Nice and brutal,Bio!

Protein bomb

7 xtra Lg eggs, oats

[yeahbuddy289]

Good to know... Yes nach they are regular green beans not snap peas. They were a live saver when I was cutting.. when I would get hungry I would have a bowl of them or sometimes baby carrots.

[NACH3]

Good to know... Yes nach they are regular green beans not snap peas. They were a live saver when I was cutting.. when I would get hungry I would have a bowl of them or sometimes baby carrots.

I thought Bio had eaten his raw whenever given the chance... Or mostly!

Yeah there good to have around when cutting - good thing I don't really have to worry about that ATM... lol

[Bio-Active]

I thought Bio had eaten his raw whenever given the chance... Or mostly!

Yeah there good to have around when cutting - good thing I don't really have to worry about that ATM... lol

Correct I use maybe one cap of ff Italian salad dressing to add done taste

[Bio-Active]

8 whites 2 yolk 2.5 slices Ezekiel bread and sugar free syrup

[Bio-Active]

5.76 oz grilled chicken breast 250 grams sweet potato

[NACH3]

Earlier - Big bowl of oats

Ground beef sweet potato

[NACH3]

Arm w/o from yesterday

Arms It was a good one fellas... As after bis I was puking in my mouth almost every complete set after - held it down tho - and I got a lot of head turns when I took my sweatshirt off a few of the bigger guys came up and said why do you wear that sweatshirt when you look like that - I said I've always looked like this - im not trying to impress you guys but be better than I was the day b4 in here

Stretching, RC ex's,rolling, tennis ball, static & dynamic stretching and ab work

Alt'g DB curlsHeavy
3 warm ups 2-3 feelers
1w to failure(a little swing in last rep) into a DD

Drag curls free weight Oly bar
3 feelers 2w 10/7 +RP/2 good pump -- will take time to get these perfect...

Went on to try drag curls on smith(I like em both) but prefer the free weight Oly bar
2w holding static squeeze for 3sec burned like a MFer!

Preachers off back of incline**new weight** farther down in sequence too
1w(50s) 7+ 2forced and 2negs drop(47.5) 4+ 2forced and 2 negs drop(45) 2 + 2forced 2 negs -- I was fried after these

Hammer Curls
1w TD W/a burn out set of 4 -- biceps were trashed
Triceps

CG smith bench hit A PR on reps
4 feelers
1w(315) 12(counted as warm up) drop same weight 6 drop(285) 4+ drop(same weight 285) 3+ racked short on 4th

Skull crushers
2w 9/7 drop 4 misjudged weight

Short straight bar pushdowns stacked but getting more reps - strength is going through the roof
2 warm ups stacked - 1w 8 drop 4 +RP/1+

One arm rev Pushdowns
Standing back(so cable is at a 90* angle w/arm starting at 90* drop setting by taking a step in at a time
1w DD EACH ARM
had zero left in tank

Weights done in 46min - great pump and surely the weights keep going way up so I must use my feelers more to gauge my working set better - just a bit too many reps on a couple ex's... Shoukder felt great - im thinking EOD lifting may be in order - I had so much energy and was quite a bit stronger!

[Bio-Active]

Arm w/o from yesterday Arms It was a good one fellas... As after bis I was puking in my mouth almost every complete set after - held it down tho - and I got a lot of head turns when I took my sweatshirt off a few of the bigger guys came up and said why do you wear that sweatshirt when you look like that - I said I've always looked like this - im not trying to impress you guys but be better than I was the day b4 in here Stretching, RC ex's,rolling, tennis ball, static & dynamic stretching and ab work Alt'g DB curlsHeavy 3 warm ups 2-3 feelers 1w to failure(a little swing in last rep) into a DD Drag curls free weight Oly bar 3 feelers 2w 10/7 +RP/2 good pump -- will take time to get these perfect... Went on to try drag curls on smith(I like em both) but prefer the free weight Oly bar 2w holding static squeeze for 3sec burned like a MFer! Preachers off back of incline**new weight** farther down in sequence too 1w(50s) 7+ 2forced and 2negs drop(47.5) 4+ 2forced and 2 negs drop(45) 2 + 2forced 2 negs -- I was fried after these Hammer Curls 1w TD W/a burn out set of 4 -- biceps were trashed Triceps CG smith bench hit A PR on reps 4 feelers 1w(315) 12(counted as warm up) drop same weight 6 drop(285) 4+ drop(same weight 285) 3+ racked short on 4th Skull crushers 2w 9/7 drop 4 misjudged weight Short straight bar pushdowns stacked but getting more reps - strength is going through the roof 2 warm ups stacked - 1w 8 drop 4 +RP/1+ One arm rev Pushdowns Standing back(so cable is at a 90* angle w/arm starting at 90* drop setting by taking a step in at a time 1w DD EACH ARM had zero left in tank Weights done in 46min - great pump and surely the weights keep going way up so I must use my feelers more to gauge my working set better - just a bit too many reps on a couple ex's... Shoukder felt great - im thinking EOD lifting may be in order - I had so much energy and was quite a bit stronger!

killer workout Nach!!!

[NACH3]

killer workout Nach!!!

Thx Bio... How those legs feeling

[Bio-Active]

Thx Bio... How those legs feeling

they are torched brother

[NACH3]

they are torched brother

Haha that's great, brother... You sure did the damage! Those wall sits are brutal at the end!

[Bio-Active]

Haha that's great, brother... You sure did the damage! Those wall sits are brutal at the end!

they really burn brother

[Bio-Active]

5.75 oz grilled chicken breast and greens

[NACH3]

FF Greek Yogurt

Ground beef and Jasmine rice

[Bio-Active]

Rtd choc muscle milk

[NACH3]

Cottage cheese

About to have some shrimps and rice & greens

Protein shk w/banana!

[Bio-Active]

6.03 oz grilled chicken breast and greens

[NACH3]

Steak rice greens

[Bio-Active]

Quest bar

[Bio-Active]

8 whites 2 yolk 1 Ezekiel muffin and oj

[NACH3]

Last night - had a big bowl of minestrone soup w/chicken & rice (that's all it's gone )

7xtra Lg eggs, oats

[Bio-Active]

Pre workout mr Hyde post training quest bar


Arnold presses never locking out keeping the tension on the delts

Side lateral raises db

Front lateral raises bb

Cable raises superset db shrugs

35 minutes cool down cardio and done

[NACH3]

Pre workout mr Hyde post training quest bar


Arnold presses never locking out keeping the tension on the delts

Side lateral raises db

Front lateral raises bb

Cable raises superset db shrugs

35 minutes cool down cardio and done

Very nice!!! Those Arnold's are one of the best pressing movements for shaping and separation... I loved these when my shoulder ROM allowed me!