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

[diesel101]

Nice! I want to pig hunt so bad. But I got to build my .308 or 6.5CM first :-(

Come on! Got plenty of rifles

Did someone mention guns?

[diesel101]

Chest day today
3 supersets
DB fly--assisted dips

6 sets DB incline press

6 sets DB pull over

cable fly 7''s 30 second rest

[charger69]

Did someone mention guns?

Uh oh. You woke up diesel!


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[guitarzan]

Uh oh. You woke up diesel!


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I'm trying to distract them!

[cousinmuscles]

My workout routine is as follows:
All are 4 sets of 15, 12, 10, 8 reps
Mon: arms
Barbell curl superset skull crushers
Db curl, cable 21's, tricep rope pushdown, overhead cable rope tricep extension, lying db tri extension. Giant set
Db hammer curls ss seated tricep db extension

Afternoon HIIT 20 minutes,
Leg press calf ss seated calf
Standing calf
Seated calf machine
Abs

Tuesday
Close grip pulldown, machine row, t bar row triset
B/o pulley lat puldown with rope, lat pulldown machine, seated row triset
B/O row/ deadlift combo 10 reps
Afternoon HIIT 20 minutes,
db bench forarm curls
Db forearm rotation
Behind the back barbel curl
Cable forearm curl
Abs

Wednesday
High foot leg press (hamstring) ss standing leg press
Plated leg curl ss lying leg curl (feet together)
Db deadlift, 1 leg seated curl, abductor triset
Afternoon
20 min HIIT
Leg press calf ss seated calf (25-30 reps)
Standing calf (25-30 reps)
Seated calf machine (25-30 reps)
Abs

Thursday
Incline db press ss close incline db press
Seated machine press ss pec dec
Machine wide press, machine incline press, machine decline press triset
Cable chest cross
Afternoon
HIIT 20 min
Machine rear leg extension (glutes)
Cable rear leg extension (glutes)
Barbel glute

Friday
Incline shoulder press, db front extensions (to opposite shoulder), low pulley front extension
Db seated press (1 arm 5 reps, other 5 reps, both 10 reps), db side extensions, pulley side extensions
Pec dec rev extesnion (rear delt), low pulley extension (reat delt), db shrugss (heavy 10 reps ss light 15 reps)
Afternoon
HIIT as required

Saturday or Sunday depending on schedule
Squats
Hack squat ss leg press
Leg extension (10 wide and 10 close), db goblet squat (bottom 1/4 only) 15 reps, walking lunges 15 reps
Adductor
Leg press calf ss seated calf 12 reps
Standing calf raises 12 reps
Seated calf machine 12 reps

Thats a lot of work! You'd laugh if you saw my routine. How long does a workout last?

[guitarzan]

Grilled chops and sweet taters for super. I'm getting better!

[BG]

What are your macros? I am very sensitive to carbs so I use them to,gain weight or to lose fat. I am understanding the that you do not monitor the carbs?
It took me a couple of bulk cycles to dial in my carb intake to increase weight and be at about 12% bf.


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I dont count shit, I know my body so well and been dieting so long it just is what it is now.

[David LoPan]

Thanks for the information on carbs. I only seem to be carb sensitive when I have not eaten and drink a lot of beer than a pizza and no exercise. I am glad I am not in that category of being sensitive. I love rice and quinoa way to much. I am having a hard time getting away from brown rice to more white rice for extra glycogen. When I do my meal preps I use chicken, rice and quinoa at a restricted intake and drop pounds.

I have done a zero carb diet before and could only make it 10 days before I was craving crabs and bread. I am not a big bread person so that really surprised me.

Today has been a rest day. Guess my body did need time to sleep. Seems like I have only gotten up to eat every couple of hours and then right back to sleep. Looking for a good workout day tomorrow.

[charger69]

Thats a lot of work! You'd laugh if you saw my routine. How long does a workout last?

About 1 hour assuming that I do not need to wait or do singles instead of supersets due to availability.


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[charger69]

I dont count shit, I know my body so well and been dieting so long it just is what it is now.

I’m trying to get to that point but not there yet. I learned a lot trying to bulk and not exceed 12% bf. I call it the scotch guard special. LOL.


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[GearHeaded]

I’m trying to get to that point but not there yet. I learned a lot trying to bulk and not exceed 12% bf. I call it the scotch guard special. LOL.


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BG probably is on the 'dog food' diet, meaning he eats similar to a dog, i.e., almost the same way every day.. that requires discipline and commitment. and over time you learn exactly what 40g of protein looks like and 50g of carbs look like.

if you eat all over the map or world (American food for breakfast, Italian food for lunch, asian food for dinner,, then fast food snacks), and have no consistency then you better track that shit.

eating the same food on the daily is the best way to learn to track and stay consistent imo.

[MuscleScience]

BG probably is on the 'dog food' diet, meaning he eats similar to a dog, i.e., almost the same way every day.. that requires discipline and commitment. and over time you learn exactly what 40g of protein looks like and 50g of carbs look like.

if you eat all over the map or world (American food for breakfast, Italian food for lunch, asian food for dinner,, then fast food snacks), and have no consistency then you better track that shit.

eating the same food on the daily is the best way to learn to track and stay consistent imo.

I don’t eat the same thing every day but I do during the week. I eat the same meals each week and at this point i really don’t have to measure or count anymore. Plus i use the scale in the mornings

[charger69]

BG probably is on the 'dog food' diet, meaning he eats similar to a dog, i.e., almost the same way every day.. that requires discipline and commitment. and over time you learn exactly what 40g of protein looks like and 50g of carbs look like.

if you eat all over the map or world (American food for breakfast, Italian food for lunch, asian food for dinner,, then fast food snacks), and have no consistency then you better track that shit.

eating the same food on the daily is the best way to learn to track and stay consistent imo.

I eat the same thing every day, but to make the diet, I do count. I am presently trying to gain mass so I am a high carb. Soon I will be cutting so I will be changing my macro makeup. To do that, I do count.
I obviously make minor adjustments based on my results. If it is minor adjustments I can adjust cardio. Bigger adjustments require carb reduction or increase.



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[charger69]

Ok judges and competitors.... I'm opening myself up... What improvements should I focus on over the next year? In other words, if I were competing against BG, what one area should I focus on. I have never posted photos before so I should make the most of it. LOL
BG- not even in your league so You don't need to worry. I am too old to compare myself to someone else. It me against me. Trying to get better every year.


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[NACH3]

I eat the same thing every day, but to make the diet, I do count. I am presently trying to gain mass so I am a high carb. Soon I will be cutting so I will be changing my macro makeup. To do that, I do count.
I obviously make minor adjustments based on my results. If it is minor adjustments I can adjust cardio. Bigger adjustments require carb reduction or increase.



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are you bulking than recomping or carb cycling charger?

[NACH3]

Ok judges and competitors.... I'm opening myself up... What improvements should I focus on over the next year? In other words, if I were competing against BG, what one area should I focus on. I have never posted photos before so I should make the most of it. LOL
BG- not even in your league so You don't need to worry. I am too old to compare myself to someone else. It me against me. Trying to get better every year.


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core, arm shape(which is genetic), square off your chest more(WG bench w/swiss bar if possible) vertical chest press, lots of incline work - flat bench in overrated cable flys higher end reps

pm me for movements if you want especially arms and delts

you were heavier and is that why youve spoke about the loose skin b4 - you look damn good for saying where you started 30+% well done

[charger69]

are you bulking than recomping or carb cycling charger?

I am trying to gain mass and lose fat (recomp). Since I will be competing after, I will go with an outright cutting cycle halfway through. I will continue with the cutting to the competiton.

[tarmyg]

In 5'days you will not obtain these results. He had them before.

Hey, stop destroying my nice illusions I'm building up here

[tarmyg]

It's hard for me to exactly describe the training program I am doing except for the fact that it is CrossFit . Hopefully, over the next few days, when I am posting my workouts it will become more clear. Obviously, my goal is by no means to increase muscle mass very much as I do not need to get stronger but get better Olympic Weightlifting technique. Strenght is enough as it is.

Here is the training from today:
Snatch
On the 2:30 x 5:
5 Touch and Go Squat Snatches - 43kg

Bar Muscle-up Practice
5x3 reps

Back Squat
5 Reps @ 135kg
2 Reps @ 140kg
5 Reps @ 135kg
2 Reps @ 145kg
5 Reps @ 135kg
2 Reps @ 150kg

Conditioning
7 Rounds:
10 Hang Squat Snatches - 43kg
30 Double Unders

Conditioning
AMRAP 5:00
Barbell Facing Burpees
On the Minute: 3 Power Cleans - 75kg

My nutrition is a Ketogenic Diet combined with Intermittent fasting (I noticed the science people are calling this Time Restricted Eating). The purpose is to see if I can increase my conditioning and stamina with this diet. I would have done the same regardless of this competition the difference now is that I am eating at a deficit. A very small one but I am landing somewhere around 2.2K - 2.5K calories/day depending on how I am feeling. Currently, I am feeling ridiculously good. Not sure a cut has ever felt this easy before, to be honest.

My food is delivered 2-times/day by a company called GrowFit who freshly makes the food and then immediately delivers it. Here are a few pictures from today's lunch.

[marcus300]

Thank you. I do love the shit talking so they can start their own thread. I get a kick out of it so don't go to PM, start a new thread called Obs vs Nach3 talking shit. That could be a very viewed thread. Love it when the Tren kicks in and the words flow on the forum.

sounds a good idea no probs lol

[guitarzan]

Y'all ladies better tighten up, bout got diet dialed in and picking up the intensity with hit. Still struggling to get the cardio where I want it, averaging 15 mins after workouts, I'm sure the tren has something to do with that.

[diesel101]

I am curious for those of you that are on Keto what percentages do you run for protein/fat/carbs calories.
I have done a lot of reading and it seems everyone is different. Is it like everything else you have to just kind of experiment and tune it to your own body on what works? The couple of times I have run it in the past the trainer I had at the time pretty much set up my diet and tweaked as we needed to.

[RaginCajun]

Carb sensitive generally means that you don't process and utilize carbs as well as you could or as well as other people . You'll utilize some for energy and glycogen but then a lot also goes to fat storage. If I have clients that are Carb sensitive I usually always set up their diet so that the majority of their carbs for the day come intra and post workout when they are the most carb sensitive and are likely going to use those carbs to replenish glycogen stores.

If carb sensitivity is still going on after this protocol, then I'll have them do Keto for 4-5 weeks, and this will often times reset their insulin and carb sensitivity and then they'll go back to carbs in moderate consumption around the workout and utilize them very well

This is basically what I am trying to do, carb cycle and only have carbs pre or post WO, and only minimal carbs (in the form of starches/sugars) throughout the day. I have been eating more keto-style but the damn weekend just killed all the work i put in last week, haha.

[David LoPan]

tarmyg I know you are not doing CrossFit, maybe cross training! Huge difference.

[MuscleScience]

It's hard for me to exactly describe the training program I am doing except for the fact that it is CrossFit . Hopefully, over the next few days, when I am posting my workouts it will become more clear. Obviously, my goal is by no means to increase muscle mass very much as I do not need to get stronger but get better Olympic Weightlifting technique. Strenght is enough as it is.

Here is the training from today:
Snatch
On the 2:30 x 5:
5 Touch and Go Squat Snatches - 43kg

Bar Muscle-up Practice
5x3 reps

Back Squat
5 Reps @ 135kg
2 Reps @ 140kg
5 Reps @ 135kg
2 Reps @ 145kg
5 Reps @ 135kg
2 Reps @ 150kg

Conditioning
7 Rounds:
10 Hang Squat Snatches - 43kg
30 Double Unders

Conditioning
AMRAP 5:00
Barbell Facing Burpees
On the Minute: 3 Power Cleans - 75kg

My nutrition is a Ketogenic Diet combined with Intermittent fasting (I noticed the science people are calling this Time Restricted Eating). The purpose is to see if I can increase my conditioning and stamina with this diet. I would have done the same regardless of this competition the difference now is that I am eating at a deficit. A very small one but I am landing somewhere around 2.2K - 2.5K calories/day depending on how I am feeling. Currently, I am feeling ridiculously good. Not sure a cut has ever felt this easy before, to be honest.

My food is delivered 2-times/day by a company called GrowFit who freshly makes the food and then immediately delivers it. Here are a few pictures from today's lunch.

Dang, you have a nice setup going there.

[MuscleScience]

I am curious for those of you that are on Keto what percentages do you run for protein/fat/carbs calories.
I have done a lot of reading and it seems everyone is different. Is it like everything else you have to just kind of experiment and tune it to your own body on what works? The couple of times I have run it in the past the trainer I had at the time pretty much set up my diet and tweaked as we needed to.

My breakdown is <5% carbs, 35%protien and 60% fats. I’m getting roughly 1850-2000 kcals per day. I’m pretty happy right here. I’m losing about 1/10th to 2/10th of a pound daily or .7lbs to 1.2lbs per week. At least that’s what my average weight loss has been over the last 7 weeks now.

[Mooseman33]

life threw me a big fvck you again fellas.

Im subscribed to this, love watching you bastards kick ass.

[cousinmuscles]

life threw me a big fvck you again fellas.

Im subscribed to this, love watching you bastards kick ass.

Shit happens join the next one!

[charger69]

We are only a week in. If no one else has an issue, I would like to see him enter.
Heck I just started my cycle today.


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[diesel101]

We are only a week in. If no one else has an issue, I would like to see him enter.
Heck I just started my cycle today.


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I have no problem with it.

[MuscleScience]

I’m open to it too

[RaginCajun]

join in, i fvcked up my week one with my diet!

haha!

[MuscleScience]

I just want to see moosie Nakie and oiled up posing

[Capebuffalo]

I’m good if he wants to jump in.

[NACH3]

I’m good if he wants to jump in.

same here im good with it

[cousinmuscles]

join in, i fvcked up my week one with my diet!

haha!

Go take the starting pics then, nobody seems to have anything against you having one week less of prepping

[guitarzan]

I'm good with it

[BG]

Trying to get better every year.

Change year to week and then you will have it after some time. Now your going get your bf down to where you are happy in this comp, but after this comp never let it go. Pay attention to everything you eat, if I eat bad I make myself pay for it with cardio, if its an off day Ill cut all carbs the next day and crank up my fats. The thing is to never let it go far, once it gets rolling its hard to stop........never let it get there. Then it just becomes normal.

[RaginCajun]

I think I have my workout plan worked out, it’s something I worked on years ago with Twist. It is Full body workouts with a lot of volume.

I crushed it this evening, really crushed it!

Workout:
10 sets 16 reps Calf raises
10 sets 10 reps 45lb kettle swings
10 sets 10 reps chest fly machine
8 sets 8 reps Smith machine squats
5 sets 10 pulldowns
5 sets 10 tricep push downs

I’m spent, really spent!

[tarmyg]

tarmyg I know you are not doing CrossFit, maybe cross training! Huge difference.

Not sure I understand what you mean? I switched to CrossFit about 1 1/2 years ago.