August Most Improved Competition [ENTRY OPEN until start]

[KittyO1]

DB or BB?

BB Sorry! Definitely not strong enough for those db’s haha

Meal prep, so you don't go off the diet. You can meal prep 20 meals which will make for 3 a day plus one cheat meal per week. Then have an additional 1-3 meals that don't require much prep. Lean meat like chicken, veggies, high fiber wholegrains or legumes/beans for the meal prep. This way it's easier to get a clear picture of how many cals you eat. As the weeks pass if you notice the fat loss is stagnating, do more cardio and eat less carbs. A simple and not complicated way to do it all.

Meal prep does make a huge difference! I put a good bit in the freezer last night for the future too! Great for those crazy weeks when you don’t have time to prep.

[Charlie67]

I spend an hour every Sunday grilling protein for the week. About 5 pounds of chicken, 6-8 tilapia fillets, and 2-4, 1/2 pound burger patties (I need to stop adding cheese, but...). That usually gets me through the work week.

My normally daily food is roughly 17-18 oz of chicken, 5-8oz fish or beef, an avocado every day, 4 whole eggs with 8 oz of egg white, and almonds. I plan to keep doing about this, but for the upcoming months, I'm going to cut back my carbs from about 250g to about 100g, which is my cut of 500-600 cals a day. For now I will keep my Saturday night family meal at whatever I want, but I'll tighten up my weekend eating. I'll reevaluate in 4-6 weeks.

[charger69]

I spend an hour every Sunday grilling protein for the week. About 5 pounds of chicken, 6-8 tilapia fillets, and 2-4, 1/2 pound burger patties (I need to stop adding cheese, but...). That usually gets me through the work week.

My normally daily food is roughly 17-18 oz of chicken, 5-8oz fish or beef, an avocado every day, 4 whole eggs with 8 oz of egg white, and almonds. I plan to keep doing about this, but for the upcoming months, I'm going to cut back my carbs from about 250g to about 100g, which is my cut of 500-600 cals a day. For now I will keep my Saturday night family meal at whatever I want, but I'll tighten up my weekend eating. I'll reevaluate in 4-6 weeks.

He just gave you the secret. Since I eat egg whites. I will cook 70 egg whites every Sunday morning.


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[bethdoth]

I like to take turkey loins and cut them into two inch chunks, fry in olive oil, then just add stir fry veggies. Takes about 15 minutes and makes a great lunch for a few days. Turkey has more protein then chicken.
A Blackened tuna steak on a bed of baby spinach with avocado dressing is also very fast and tasteeeeee!

[guitarzan]

How in the world do you separate that many eggs!
I think I'm gonna shoot for 100 carbs too, I think 150-200 protein. I can get by with less than 1 gram per pound since I'm on tren . Gonna keep fat low as possible.

[guitarzan]

I like to take turkey loins and cut them into two inch chunks, fry in olive oil, then just add stir fry veggies. Takes about 15 minutes and makes a great lunch for a few days. Turkey has more protein then chicken.
A Blackened tuna steak on a bed of baby spinach with avocado dressing is also very fast and tasteeeeee!

Sounds great, yall keep em coming!

[Capebuffalo]

He just gave you the secret. Since I eat egg whites. I will cook 70 egg whites every Sunday morning.


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I drink 10 every morning

[cousinmuscles]

How in the world do you separate that many eggs!
I think I'm gonna shoot for 100 carbs too, I think 150-200 protein. I can get by with less than 1 gram per pound since I'm on tren. Gonna keep fat low as possible.

100 carbs = 400 cals, 200 protein = 800 cals. That's just 1200 cals, you'll need more energy from fat. Don't crash your metabolism (it will adapt to the very low calories and will preserve bodyfat as a defense mechanism). Start at 2500 cals and give some room for burning more through cardio. Well that 2500 number works fine for me but I'd guess it would do so roughly for you too, I don't think you'd do a good cut at your size with over 3000 cals or under 2000.

[Capebuffalo]

How in the world do you separate that many eggs!
I think I'm gonna shoot for 100 carbs too, I think 150-200 protein. I can get by with less than 1 gram per pound since I'm on tren. Gonna keep fat low as possible.

1/2 gal container. Pasteurized. Pour and measure. In the egg section of the store.

[guitarzan]

Attachment 173646


It's ok if I bite this one, right?

This ain't fair. I'm taking test, tren and cialis, I cant handle these kind of pics...lol

[guitarzan]

100 carbs = 400 cals, 200 protein = 800 cals. That's just 1200 cals, you'll need more energy from fat. Don't crash your metabolism (it will adapt to the very low calories and will preserve bodyfat as a defense mechanism). Start at 2500 cals and give some room for burning more through cardio. Well that 2500 number works fine for me but I'd guess it would do so roughly for you too, I don't think you'd do a good cut at your size with over 3000 cals or under 2000.

Ok, should I also up the carbs, maybe do a 40/40/20, p/c/f?

[guitarzan]

Ok, ran the numbers. 200 p, 200 c, 100 f will be 2500 calories. Sound like a good place to start?

[cousinmuscles]

Ok, ran the numbers. 200 p, 200 c, 100 f will be 2500 calories. Sound like a good place to start?

Looks great, remember to subtract the fiber if your carbs have a lot. If needed you can drop some carbs later on.

[guitarzan]

Looks great, remember to subtract the fiber if your carbs have a lot. If needed you can drop some carbs later on.

Subtract fiber?

[Windex]

Best of luck to all those competing. I accept bribes in the form of English Crumpets and homemade Swedish Meatballs.

[cousinmuscles]

Subtract fiber?

E.g. oats package may say 55g carbs per 100g, and 10g fiber per 100g. Then it has 45g net carbs. Fiber is counted as carbs in labels but does not turn into glucose and can't be used as energy/calories. In depth: https://fiberfacts.org/fibers-count-...carbohydrates/

[guitarzan]

E.g. oats package may say 55g carbs per 100g, and 10g fiber per 100g. Then it has 45g net carbs. Fiber is counted as carbs in labels but does not turn into glucose and can't be used as energy/calories. In depth: https://fiberfacts.org/fibers-count-...carbohydrates/

Oh ok, thanks

[KittyO1]

My macros currently are 150p/150c/50f =1650 calories. Will alternate dropping carbs and fat as needed. Calories will likely drop pretty low thanks to lovely hashimottos.

As for meals one of my favs/easiest is blackened fish with roasted potatoes and veggies. I just place the fish on a baking sheet with a rack on it. Sprinkle it blackening seasoning and a little dill. Potatoes and veggies I use a little olive oil, sea salt, and rosemary. Put them all in the oven and I can go about getting things ready for the rest of the family! I do need to work on a post workout/breakfast on the go other than a shake.

[bethdoth]

My macros currently are 150p/150c/50f =1650 calories. Will alternate dropping carbs and fat as needed. Calories will likely drop pretty low thanks to lovely hashimottos.

As for meals one of my favs/easiest is blackened fish with roasted potatoes and veggies. I just place the fish on a baking sheet with a rack on it. Sprinkle it blackening seasoning and a little dill. Potatoes and veggies I use a little olive oil, sea salt, and rosemary. Put them all in the oven and I can go about getting things ready for the rest of the family! I do need to work on a post workout/breakfast on the go other than a shake.

Yep love blackened fish!!!!

[Mr.BB]

Attachment 173646


It's ok if I bite this one, right?

Sure! But if it was me wouldn't be asking...

[hammerheart]

My macros currently are 150p/150c/50f =1650 calories. Will alternate dropping carbs and fat as needed. Calories will likely drop pretty low thanks to lovely hashimottos.

As for meals one of my favs/easiest is blackened fish with roasted potatoes and veggies. I just place the fish on a baking sheet with a rack on it. Sprinkle it blackening seasoning and a little dill. Potatoes and veggies I use a little olive oil, sea salt, and rosemary. Put them all in the oven and I can go about getting things ready for the rest of the family! I do need to work on a post workout/breakfast on the go other than a shake.

I'm an hashimoto's wreck too, currently on 150mcg levothyroxine.

[Charlie67]

The nice thing about the pasteurized egg white liquid is that, like you said, you don't have to cook it if you're in a hurry, just measure and drink it.

Has anyone tried MuscleEgg? The Cake Batter flavor is awesome... expensive.. but delicious.

[hammerheart]

So duh just returned from chest. Asked for a spotter but regretted it, it was terrible. Told him to help me squeeze 2-3 further reps after failure point, but he started taking off weight straight away, then yelled at me to stop instead of push more. That kinda spoiled my session as it was main working set of main exercise. Ok.... better on my own next time.


Chest fly machine 2 wu

Incline DB press, 2 wu, 32kgx10 (wasted one), 27.5x8, 25x7
Incline DB flies, 20kgx10, 17.5x8

Decline DB press, 20x8

Chest press machine 3 working changing seat level 8ish reps each

Cables, different angles


Done, quite the short session, chest is nicely fatigued can hardly abduct arms.

[Charlie67]

Gym Time: Chest/Arms

Flat bench 6x3 (speed focused at 70% of 1RM)
Incline DB 3x10-12
Hammer Press 3x10
Flys of some kind 2x15
3 sets of biceps whatevers
3 sets of tri whatevers

My gym is so crowded at 5pm I never know what arm movements I'll do, and the order of chest is variable. On some level, that's a good thing.

For everyone else who is working out tonight, I hope you crush it!

C-

PS: Pictures tomorrow.... Its funny how I make fairly big decisions all day, I effect peoples careers and I can allocate significant resources to important projects.... I'm fine with all that, but the prospect of posting pictures of my chubby ass on the internet makes me want to vomit.

(no Obs, I will not literally be posting pics of my ass... I'm not nearly as brave as you)

[clarky.]

So duh just returned from chest. Asked for a spotter but regretted it, it was terrible. Told him to help me squeeze 2-3 further reps after failure point, but he started taking off weight straight away, then yelled at me to stop instead of push more. That kinda spoiled my session as it was main working set of main exercise. Ok.... better on my own next time.


Chest fly machine 2 wu

Incline DB press, 2 wu, 32kgx10 (wasted one), 27.5x8, 25x7
Incline DB flies, 20kgx10, 17.5x8

Decline DB press, 20x8

Chest press machine 3 working changing seat level 8ish reps each

Cables, different angles


Done, quite the short session, chest is nicely fatigued can hardly abduct arms.

Ahhh, what a dick. Hope you told him to fuck off after it. .

[RaginCajun]

The nice thing about the pasteurized egg white liquid is that, like you said, you don't have to cook it if you're in a hurry, just measure and drink it.

Has anyone tried MuscleEgg? The Cake Batter flavor is awesome... expensive.. but delicious.

If I drink those egg whites out the carton, I can clear out a room, maybe the whole floor that I’m on. It’s bad!!!

[KittyO1]

I'm an hashimoto's wreck too, currently on 150mcg levothyroxine.

It’s no fun! My endo refuses to treat it until my thyroid fully stops functioning.

So duh just returned from chest. Asked for a spotter but regretted it, it was terrible. Told him to help me squeeze 2-3 further reps after failure point, but he started taking off weight straight away, then yelled at me to stop instead of push more. That kinda spoiled my session as it was main working set of main exercise. Ok.... better on my own next time.


Chest fly machine 2 wu

Incline DB press, 2 wu, 32kgx10 (wasted one), 27.5x8, 25x7
Incline DB flies, 20kgx10, 17.5x8

Decline DB press, 20x8

Chest press machine 3 working changing seat level 8ish reps each

Cables, different angles


Done, quite the short session, chest is nicely fatigued can hardly abduct arms.

That’s quite frustrating!! I need to get better about asking for a spot but then again you never know what they’ll do! Lol

Looks like you made the most of the rest of your session!

Gym Time: Chest/Arms

Flat bench 6x3 (speed focused at 70% of 1RM)
Incline DB 3x10-12
Hammer Press 3x10
Flys of some kind 2x15
3 sets of biceps whatevers
3 sets of tri whatevers

My gym is so crowded at 5pm I never know what arm movements I'll do, and the order of chest is variable. On some level, that's a good thing.

For everyone else who is working out tonight, I hope you crush it!

C-

PS: Pictures tomorrow.... Its funny how I make fairly big decisions all day, I effect peoples careers and I can allocate significant resources to important projects.... I'm fine with all that, but the prospect of posting pictures of my chubby ass on the internet makes me want to vomit.

(no Obs, I will not literally be posting pics of my ass... I'm not nearly as brave as you)

I don’t have the patience to go at 5pm! 5-5:30 am gal here!

[hammerheart]

Ahhh, what a dick. Hope you told him to fuck off after it. .

It's actually a nice guy I made acquaintance with, pretty big and well built, but trains like shit on its own, and doesn't seem to understand the concepts of failure and forced reps. You would also hear him referring dropsets as "descending supersets", or something lol.

[hammerheart]

It’s no fun! My endo refuses to treat it until my thyroid fully stops functioning.

That's nonsense. Can't you change it? I don't even refer to an endo anymore I manage it on my own. GP scripts me what I tell him anyway.

Be sure to take 2-3g of omega 3s in, they do wonders. Without them the lymph nodes on sides of neck would bulge out from the ongoing inflammation.

[hammerheart]

(no Obs, I will not literally be posting pics of my ass... I'm not nearly as brave as you)

Repost everyone?

[Windex]

I got a PM that we have too many judges. Please chip in and offer your opinion. The PM said it becomes overcomplicated with too many judges. My thoughts behind the points system and many judges is it lessens the bias impact. In the January competition two judges gave tarmyg the win, two gave charger the win, one gave guitarzan the win. My thought was that your placing is more fair the more people get to vote, since the judges don't have to agree with each other. How should we do folks?

If it's any consolation, I'm more of a half judge as it will be my first time judging.

[Capebuffalo]

If I drink those egg whites out the carton, I can clear out a room, maybe the whole floor that I’m on. It’s bad!!!

That is the downside. But it’s so easy. I mix 10 egg whites a pack of instant grits and an 8oz yogurt fruit smoothie in a shaker turn it up and drink it every morning when I wake up. 15 sec tops.

[guitarzan]

That is the downside. But it’s so easy. I mix 10 egg whites a pack of instant grits and an 8oz yogurt fruit smoothie in a shaker turn it up and drink it every morning when I wake up. 15 sec tops.

[Couchlockd]

How in the world do you separate that many eggs!
I think I'm gonna shoot for 100 carbs too, I think 150-200 protein. I can get by with less than 1 gram per pound since I'm on tren. Gonna keep fat low as possible.

Crack em all in bowl. And punch out yolks with fingers

[Couchlockd]

I'm an hashimoto's wreck too, currently on 150mcg levothyroxine.

Get that in check, you don't want to get graves.

My dad had it and ocular decompression surgery is the next step as well as a round of rotuxin chemotherapy.

Decompression was removing inner and outer orbital bones (temple, and inside sinus cavity)

[hammerheart]

Get that in check, you don't want to get graves.

My dad had it and ocular decompression surgery is the next step as well as a round of rotuxin chemotherapy.

Decompression was removing inner and outer orbital bones (temple, and inside sinus cavity)

Well if you recall me lamenting strength loss well that was from slight hypothyroid situation, I already knew of since May but I've been lazy about upping dosage, I finally have and now my strength just keeps climbing up.


Can't get graves my thyroid is nearly 100% scar tissue from the autoimmune process, what I got running in family is Chron's hope to avoid that.

[cousinmuscles]

If it's any consolation, I'm more of a half judge as it will be my first time judging.

It seems most people want more judges so it's all good

[cousinmuscles]

Here they are

[PeanutbutterDC]

I got a PM that we have too many judges. Please chip in and offer your opinion. The PM said it becomes overcomplicated with too many judges. My thoughts behind the points system and many judges is it lessens the bias impact. In the January competition two judges gave tarmyg the win, two gave charger the win, one gave guitarzan the win. My thought was that your placing is more fair the more people get to vote, since the judges don't have to agree with each other. How should we do folks?

More is better for reasons you stated. My 2 cents

[hammerheart]

Here they are

Nice legs and lats CM.

BTW, you seem to apply a lossy kind of resizing to pics, if that's the case pic quality degrades, noticed this from my last shots.