January 2018 Most Improved Competition[FINISHED: RESULTS IN POST #6]

[guitarzan]

Food Prep: Mango Habanero BBQ Chicken

Nice! What's the recipe

[David LoPan]

Nice! What's the recipe

Post up that recipe

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[RaginCajun]

First I brined the chicken in some water, salt, sugar, Italian dressing, and Worcestershire, and let sit for at least a day.

Next, bought some mango habanero season packet and had some bbq rub. Rubbed dem thighs down good then let them sit until I was able to get my fire at 250ish. They are still on the smoker, Akron grill now, have an hour to go! I will let it go for about 2 hours, bout 165-166. Have some broccoli on there now as well, olive oil, garlic salt/powder, pepper, and honey!

[RaginCajun]

[cousinmuscles]

Tsk tsk tsk... food prep should be tuna (packed in water), dry chicken breast, oats, whole grains, eggs, cottage cheese, lean beef et.c.

[RaginCajun]

Tsk tsk tsk... food prep should be tuna (packed in water), dry chicken breast, oats, whole grains, eggs, cottage cheese, lean beef et.c.

I’m not a body builder

I’m a eater!

[MuscleScience]

Core and HIIT training today,

Mixed in my core day with HIIT, setup all my work as circuits today.

Circuit 1: 6 rounds
CC crunch
Hypers
Wall medicinal ball throws

Circuit 2: 5 rounds
Reverse hypers
Swiss ball crunches
Cable crunch obliques

Circuit 3: 4 rounds
Push press
Power cleans
Battle ropes

Circuit 4: 7rounds
2min stair stepper
30sec all out battle ropes

Metabolic Finisher:
50m Weighted sled sprints 10
50m Sprints 10

Comments:
Descent workout, got my heart rate elevated over 95% of my max heart rate for 10 total minutes and over 80% for 30. Which is good, i have been having troubles getting my heart rate to peak lately due to better conditioning.

I did my weekly recarb on Saturday, I definitely got my calories in. I figured I got in a solid 4000 calories, which gave me an awesome pump and fullness at the gym yesterday and today. I fasted most of the day today to get moving back to ketosis. I haven’t decided if I am going to do anymore recarb until the end of the competition or not. Weight loss has been relatively stable the last two weeks. Only thing I can think of doing is dropping my calories and no cheat/recarb days.

[cousinmuscles]

I’m not a body builder

I’m a eater!

Don't tell us that you're a competetive eater now, wrong thread for that bro!

[tarmyg]

Core and HIIT training today,

Mixed in my core day with HIIT, setup all my work as circuits today.

Circuit 1: 6 rounds
CC crunch
Hypers
Wall medicinal ball throws

Circuit 2: 5 rounds
Reverse hypers
Swiss ball crunches
Cable crunch obliques

Circuit 3: 4 rounds
Push press
Power cleans
Battle ropes

Circuit 4: 7rounds
2min stair stepper
30sec all out battle ropes

Metabolic Finisher:
50m Weighted sled sprints 10
50m Sprints 10

Comments:
Descent workout, got my heart rate elevated over 95% of my max heart rate for 10 total minutes and over 80% for 30. Which is good, i have been having troubles getting my heart rate to peak lately due to better conditioning.

I did my weekly recarb on Saturday, I definitely got my calories in. I figured I got in a solid 4000 calories, which gave me an awesome pump and fullness at the gym yesterday and today. I fasted most of the day today to get moving back to ketosis. I haven’t decided if I am going to do anymore recarb until the end of the competition or not. Weight loss has been relatively stable the last two weeks. Only thing I can think of doing is dropping my calories and no cheat/recarb days.

Solid workout in my book. Damn!

[guitarzan]

I’m not a body builder

I’m a eater!

Same here! I eat what I want on the weekends. It's about long term for me, and if I don't let myself cheat I won't make it. I know I'll never get 12% or less bf doing that, but I'll be happy if I can get to around 15-18%.

[GearHeaded]

I figured I got in a solid 4000 calories, which gave me an awesome pump and fullness at the gym yesterday and today. I fasted most of the day today to get moving back to ketosis. I haven’t decided if I am going to do anymore recarb until the end of the competition or not. Weight loss has been relatively stable the last two weeks. Only thing I can think of doing is dropping my calories and no cheat/recarb days.

whats in bold , solid thinking brother !

you'll definitely want to carb up before the competition for your 'after' pics .. one bit of advice , do NOT do another carb cheat/re-feed just for a refeed. use that last re-feed as a MOCK Carb up. take it like your doing your after pics in three days. and take two days and carb up and see how you look,, did you spill over? are you too flat still? calculate all carbs and exactly what type.
just saying that would be the best way to take advantage of a re-feed considering the circumstances

[MuscleScience]

whats in bold , solid thinking brother !

you'll definitely want to carb up before the competition for your 'after' pics .. one bit of advice , do NOT do another carb cheat/re-feed just for a refeed. use that last re-feed as a MOCK Carb up. take it like your doing your after pics in three days. and take two days and carb up and see how you look,, did you spill over? are you too flat still? calculate all carbs and exactly what type.
just saying that would be the best way to take advantage of a re-feed considering the circumstances

Yes I totally agree with that!

What type of carb up protocol would you recommend? I was thinking between 2-300 carbs mixed types, 2 days “out,” from the end. Only thing I worry about is holding on to water while trying to dry out.

[tarmyg]

Yes I totally agree with that!

What type of carb up protocol would you recommend? I was thinking between 2-300 carbs mixed types, 2 days “out,” from the end. Only thing I worry about is holding on to water while trying to dry out.

I have zero ideas around this stuff so I'll just have to chance it.

[GearHeaded]

Yes I totally agree with that!

What type of carb up protocol would you recommend? I was thinking between 2-300 carbs mixed types, 2 days “out,” from the end. Only thing I worry about is holding on to water while trying to dry out.

if you got the time read post #58 of mine here on carb depletion and loading
https://forums.steroid.com/igf-1-lr3...-thread-2.html

your on a Keto diet and your training hard . you're essentially going to be in a glycogen depleted state without even needing to do a 'depletion' phase like most guys. so you'll want to take advantage of the super compensation effect. you'll more then likely need a lot more then 200g of carbs. but thats what the "mock" carb load re-feed day is for . use it to learn your body.
I'd stick with carbs you been using and know digest well . don't do anything new. but keep your fats limited that day so as not to slow down the digestion or effect the glycemic index of those carbs (that will alter the results sort of speak as to how carbs digest and effect you).

water manipulation is a total different thing. your not going to want to add that in to the factor right now. unless just for a learning experience , what the heck right I'd just do your standard water cut protocol (again this is all MOCK on your 2 day long re-feed). going into that re-feed your consuming say 25% more water then you would normally (so your body thinks it has an excess of water and won't want to hold onto it).. THEN.... well thats where water cutting protocol comes in and the proper use of diuretics , or mineral manipulation, or wither we are using potassium sparing or non potassium sparing compounds etc etc.. and this is where things can get troublesome and so won't go into that on public forum.
but whatever your water cut protocol is or has been , just use it with your mock carb up and see how you look and if you spill over , or if things go right the carbs you take in while in a depleted state will actually require water and you'll end up pulling water from the skin and pushing into muscle cells with the carbs, thats fucking ideal (but tricky). thats a proper water cut and carb up protocol

[almostgone]

Lmao@wetdream

Just sounds like tren sides and not npp.

X2 on that.

[tarmyg]

Today's training was not the best. I felt very out of breath and lightheaded during the entire thing. Not sure why but as always, pushed through.

It's a scheduled Deload Week for me.

Back Squat
1×7 @ 105kg
1×5 @ 112kg
3×3 @ 120kg

Deadlift
3x3 @ 120kg
Build to a Moderate Set of 3

Conditioning
AMRAP 7:
Wallballs - 10kg
On the Minute: 7 Deadlifts - 102kg

Ring Muscle-Ups
Practice

Bench
Max reps at 61kg in 60-seconds. Got to 29 reps.

[RaginCajun]

Pissing excellence over here!

Workout:

Cycling
Set 1: 5 min
Notes: Warmup

Squat (Machine)
Set 1: 135 lb × 10
Set 2: 185 lb × 8
Set 3: 225 lb × 6
Set 4: 225 lb × 6

Notes: Smith machine

Shoulder Press (Machine)
Set 1: 85 lb × 10
Set 2: 85 lb × 10
Set 3: 85 lb × 10

Tricep Extension
Set 1: 80 lb × 12
Set 2: 90 lb × 10
Set 3: 90 lb × 10

Notes: Overhead

Kettle bell Swings
Set 1: 60 lb × 10
Set 2: 60 lb × 10
Set 3: 60 lb × 10
Set 4: 60 lb × 10
Set 5: 60 lb × 10

Calf Press
Set 1: 80 lb × 20
Set 2: 80 lb × 20
Set 3: 80 lb × 20
Set 4: 80 lb × 20

Right shoulder was bothersome. Felt stronger, especially on legs and kettle swings. Wish they had a bigger kettle, only goes up to 60lbs.

[charger69]

I screwed up. I cooked my 70 egg whites for the week and my 6.5 lbs of chicken. Got my spinach, broccoli, and asparagus...... then I realized that I was supposed to change my diet.. Changing some of the chicken for tilapia.


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[cousinmuscles]

lol chicken, tilapia, tiny difference, who cares. negligible difference in fat content isn't it? isn't tilapia used because it is a bit easier to digest?

[charger69]

Well, I’m at the 1/2 way mark and I did OK. I am not really thrilled with the attempted recomp. I started out around 218. I lost track and got down to 207. The first two weeks I did not cycle. I started cycling and then my back. This set me back 2 weeks. At the same time I was trying to get my back going I started NPP and dbol . I just started making progress in strength and now it is cutting time. I am going to drop the dbol but keep the NPP a little longer. Downing my test to about 200, adding tren , and mast (500 each). I am adding EC stack to the mix.
I would say that I gained weight, but lost body fat. I can begin to see my cheek bone. I cannot believe that I am this heavy and about 10% bf. This is the best shape that I have been in 12 weeks out. Still disappointed because I could have been better.
I am registered with NPC so it’s becoming real.


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[charger69]

Today's training was not the best. I felt very out of breath and lightheaded during the entire thing. Not sure why but as always, pushed through.

It's a scheduled Deload Week for me.

Back Squat
1×7 @ 105kg
1×5 @ 112kg
3×3 @ 120kg

Deadlift
3x3 @ 120kg
Build to a Moderate Set of 3

Conditioning
AMRAP 7:
Wallballs - 10kg
On the Minute: 7 Deadlifts - 102kg

Ring Muscle-Ups
Practice

Bench
Max reps at 61kg in 60-seconds. Got to 29 reps.

Hey Celine- I feel stupid asking, but WTF is AMRAP. It sounds like a food.


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[cousinmuscles]

Hey Celine- I feel stupid asking, but WTF is AMRAP. It sounds like a food.


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Good job charger went damn well despite the back huh?

AMRAP= as many reps as possible

[David LoPan]

lol chicken, tilapia, tiny difference, who cares. negligible difference in fat content isn't it? isn't tilapia used because it is a bit easier to digest?

Tilapia is a crap fish. It tastes good but it is horrible for you. Catfish is better and that is crap fish as well.

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[RaginCajun]

Tilapia is a crap fish. It tastes good but it is horrible for you. Catfish is better and that is crap fish as well.

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Yup, they feed them dog food in ponds. They are all pretty much farm raised fish

[guitarzan]

Tilapia is a crap fish. It tastes good but it is horrible for you. Catfish is better and that is crap fish as well.

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I something on the news about this, can't remember why but they suppose to be bad for you

[charger69]

Yup, they feed them dog food in ponds. They are all pretty much farm raised fish

You contaminate the water supply by pissing so much excellence!


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[charger69]

lol chicken, tilapia, tiny difference, who cares. negligible difference in fat content isn't it? isn't tilapia used because it is a bit easier to digest?

I just wanted to switch up the chicken. I have friggin feathers coming out from everywhere. That’s about all that I have eaten for the past 12 weeks (for meats).
Obviously, I am going to cut down on the qty. maintenance- 400 calories


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[tarmyg]

Today we start the last 6-weeks. I feel good about my progress and am still baffled by the amount of fat I am able to lose. Good to get a reality check to see where one really is. Really thought I had more muscle than this but at least now it is clear.

January 2


Today, February 13


Not lost much strenght except for in my legs where I feel significantly less strong. That seems to always happen when I cut some fat.

We got 42-days to go.

[David LoPan]

Last 6 weeks? I think a couple of us might need more time due to surgery, Mardi Gras and general aging.

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[MuscleScience]

if you got the time read post #58 of mine here on carb depletion and loading
https://forums.steroid.com/igf-1-lr3...-thread-2.html

your on a Keto diet and your training hard . you're essentially going to be in a glycogen depleted state without even needing to do a 'depletion' phase like most guys. so you'll want to take advantage of the super compensation effect. you'll more then likely need a lot more then 200g of carbs. but thats what the "mock" carb load re-feed day is for . use it to learn your body.
I'd stick with carbs you been using and know digest well . don't do anything new. but keep your fats limited that day so as not to slow down the digestion or effect the glycemic index of those carbs (that will alter the results sort of speak as to how carbs digest and effect you).

water manipulation is a total different thing. your not going to want to add that in to the factor right now. unless just for a learning experience , what the heck right I'd just do your standard water cut protocol (again this is all MOCK on your 2 day long re-feed). going into that re-feed your consuming say 25% more water then you would normally (so your body thinks it has an excess of water and won't want to hold onto it).. THEN.... well thats where water cutting protocol comes in and the proper use of diuretics , or mineral manipulation, or wither we are using potassium sparing or non potassium sparing compounds etc etc.. and this is where things can get troublesome and so won't go into that on public forum.
but whatever your water cut protocol is or has been , just use it with your mock carb up and see how you look and if you spill over , or if things go right the carbs you take in while in a depleted state will actually require water and you'll end up pulling water from the skin and pushing into muscle cells with the carbs, thats fucking ideal (but tricky). thats a proper water cut and carb up protocol

So start the carb load two days before the end? So the 25th of March?

[RaginCajun]

30 minutes on the treadmill

Titties and beer

That is all!

[guitarzan]

Titties and beer are much more fun than a treadmill

[MuscleScience]

Titties and beer are much more fun than a treadmill

What about threadmill and ass?

[MuscleScience]

Chest and tris,

Warmup: SITs execises

SM Bench:
4 sets of 10

Incline dB press:
3 sets of 10

French press:
3 sets of 10

Cable flies:
3 sets of 10

Comments:
Lighter day today, was feeling really worn down from exercise. I’ve worked 16 days straight, I was going to do cardio but my knees are prettying sore including the bad one. I’ll see how tomorrow feels and play it by ear. Diet hasn’t been super sharp today, lots of stress eating from work. Nothing terrible just not great. Abs still seem to be coming in more and more. The vascularity in my forearms is getting insane though. Just need to keep the diet sharp.

[charger69]

Titties and beer are much more fun than a treadmill

Not when the female in front of you has a nice tight...... oops DLP look how you have me talking now! You are a bad influence . LOL


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[charger69]

Chest and tris,

Warmup: SITs execises

SM Bench:
4 sets of 10

Incline dB press:
3 sets of 10

French press:
3 sets of 10

Cable flies:
3 sets of 10

Comments:
Lighter day today, was feeling really worn down from exercise. I’ve worked 16 days straight, I was going to do cardio but my knees are prettying sore including the bad one. I’ll see how tomorrow feels and play it by ear. Diet hasn’t been super sharp today, lots of stress eating from work. Nothing terrible just not great. Abs still seem to be coming in more and more. The vascularity in my forearms is getting insane though. Just need to keep the diet sharp.

Concentrate MS. You are on your way to winning this!


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[charger69]

Great workouts today! My vascularity is getting insane and I just started tren today. Time to cut.
Wide EZ curls SS reverse tricep pulldowns. Last 2 sets drop sets 2x
DB curls giant set rev grip curls, rope push down, high pulley tri extension
Concentration curl with twist SS lying dB extension
Hammer curls SS machine tricep pushdown. 4 sets of drop sets

Afternoon stair stepper 20 minutes
DB forearm curl
Barbell behind back
Low pulley forearm curl
Abs
Ball crunches, planks, ball ( butt in air, legs forward). Sauna 15 minutes



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[charger69]

Where’s Cape? Someone wake him up.


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[tarmyg]

Crap workout again. Feel weak AF.

Conditioning
AMRAP 15:
15 Hang Power Cleans - 62kg
30 Calorie Bike
15 Chest to Bar Pull-Ups
60 Double Unders

Gymnastic Conditioning
AMRAP 8:
3 Calorie Row + 3 Kipping Handstand Push-ups
6 Calorie Row + 6 Kipping Handstand Push-ups
9 Calorie Row + 9 Kipping Handstand Push-ups
Continue to add (3) repetitions per round until cap.

[MuscleScience]

Concentrate MS. You are on your way to winning this!


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Thanks, I’m working on it.

Interesting side effect to Keto diet. After A carb up day and I start getting back into ketosis. I get night sweats like I’m on a boat load of Tren . It must spur the metabolism a bit switching back and forth to fuel sources.