Please Assist

**audis4** · 01-05-2007, 10:12 AM

Originally Posted by I**mfkr

Notice how almost no one even responds to his posts anymore?

You remind me of a nat.

**Columbus** · 01-05-2007, 10:18 AM

Originally Posted by I**mfkr

Notice how almost no one even responds to his posts anymore?

You remind me of a nat.

Boy.....and I thought we were ok......oh well.............

**IBdmfkr** · 01-05-2007, 12:09 PM

We are o.k. Your persistance just cracks me up. Your diet changes more than a woman trying on clothes for a night out.

***Narkissos*** · 01-05-2007, 12:20 PM

ba dum bump ching...

"Thank you.. Thank you.. I b D will be here all week"

**Columbus** · 01-05-2007, 12:20 PM

The one thing I learned was in reading the BMR.....never used it for much of anything, so I always made my diet fly by night........nothing changed really, Ijust needed to adjust the ratios......I like the 40,40,20 split much better for a lean bulking diet than extremely high protein or carbs...

**audis4** · 01-05-2007, 02:24 PM

Originally Posted by Columbus

The one thing I learned was in reading the BMR.....never used it for much of anything, so I always made my diet fly by night........nothing changed really, Ijust needed to adjust the ratios......I like the 40,40,20 split much better for a lean bulking diet than extremely high protein or carbs...

sweet.

**JohnboyF** · 01-05-2007, 10:58 PM

I love the bmr.. thats how my diet is created.. really gives u a good gauge how to bulk properly or cut...

**Columbus** · 01-06-2007, 07:43 AM

was that sacarstic?

**JohnboyF** · 01-06-2007, 08:09 AM

No i'm being serious.. the bmr helped me determine how much i need to eat etc/

**IBdmfkr** · 01-06-2007, 09:30 AM

Me too, that is my guide to nutrition.

**Columbus** · 01-06-2007, 09:55 AM

what do you find for YOU has worked best when bulking or cutting? 250 cals over/under?

**JohnboyF** · 01-06-2007, 07:23 PM

250 over is nothing....

I factor in cardio and diet etc...

Actually to behonst I-B-D was eating about 2000 around cals over BMR abt 6000 toatal at one point i learned alot from that thread... so 250 above is nothing IMO

so EAT UP!

**IBdmfkr** · 01-06-2007, 08:07 PM

lol, yep never again unless I'm coming off a prime etc..
6000calories with solid foods is near impossible to do consistently for any length of time and will have an end result of being fat.

You gotta figure out your maintenance first Columbus which I doubt you are 100% sure of at this point with all your changes.
Also factor in training intensity/LBM gained over time/activeness during the week etc..
There is no SET number.

**JohnboyF** · 01-06-2007, 08:10 PM

I had to throw in a little kink

**Columbus** · 01-08-2007, 07:26 AM

Originally Posted by I**mfkr

lol, yep never again unless I'm coming off a prime etc..
6000calories with solid foods is near impossible to do consistently for any length of time and will have an end result of being fat.

You gotta figure out your maintenance first Columbus which I doubt you are 100% sure of at this point with all your changes.
Also factor in training intensity/LBM gained over time/activeness during the week etc..
There is no SET number.

Actually bro, you've helped me a great deal and added on to the wealth of nutrition knowledge I do have. My diet HASNT changed in 5 weeks. Yes, I have finagled with my macros to get the best ratio (i.e. you and Nark saying we truly don't need 400+ g of protein, esp. at 160lbs......1.5x lean body is max) so I reduced protein and increased carbs and fats....all complex and good fats. I have no idea why I was scared of putting on fat......I need it, or at least some as it will help me in the gym more than anything. I have zero as it stands and am prob. 6%.....hell on 3K at 160lbs very very rare that I will gain much fat at all......hey as log as I still have outline abs definition I don't care. Actaully, as long as I stop feeling like I'm knocking on death's door, I'm ok.....3,000 is prety damn low for someone who is 6'2 trying to get to 200+, BUT IT'S A MARATHON, RIGHT?

**Columbus** · 01-09-2007, 12:26 PM

I did it....I just met with a physcologist/nutritionalist who analyzed me and my diet. She said I am on the right track. Weight gain will be slow, but take it easy. She reviewed my diet and slashed it. Just want to see what you think.....she says protein isn't nearly as importatn as we all think (although it still is) but is very taxing on the body....leme know bro.

7am PRO CARB FAT
1 cup oats 9.50 54.00 6.00 300.00
5 oz black berries 2.00 14.00 0.70 65.00
1/4 cup egg whites 6.50 1.00 - 32.50
1/2 scoop blend 10.00 2.00 1.50 60
28.00 71.00 8.20 457.50

9am
2oz Flank Steak 14.00 - 3.50 90.00
2oz Buffalo 18.00 1.50 85.00
1 cup brown rice 2.00 45.00 2.00 220.00
34.00 45.00 7.00 395.00

11am
2oz chicken 13.50 - 1.25 65.00
1 cup brown rice 5.00 46.00 2.00 300.00
TB Flax - - 14.00 120.00
18.50 46.00 17.25 485.00

1pm
2oz chicken 13.50 - 1.25 65.00
3/4 cup oats 7.50 40.50 4.50 225.00
10 almonds 2.60 2.50 6.10 70.00
23.60 43.00 0 11.85 0 360.00

3:15
1 SCOOPS BLEND 20.00 5.00 2.00 120.00
1/2 CUP OATS 5.00 27.00 3.00 150.00
25.00 0 32.00 0 5.00 270.00
TRAIN (445-615)

630
1/2 CUP OATS 5.00 27.00 3.00 150.00
1 SCOOP VIRTAGO - 30.00 - 125
1 SCOOPS BLEND 20.00 5.00 2.00 120.00
POST SUPPS - - - -
25.00 0 62.00 0 5.00 0 395.00

800
2 oz all white meat turkey 18.13 - 0.63 81.25
4 cups squash 2.60 32.00 0.40 140.00
20.73 0 32.00 0 1.03 221.25

900
20 almonds 5.20 5.00 12.20 140.00
egg whites 13.00 1.00 - 65.00
1 SCOOPS BLEND 20.00 5.00 2.00 120.00
38.20 11.00 0 14.20 0 325.00

213.03 342.00 - 69.53 - 2,908.75

**IBdmfkr** · 01-09-2007, 11:10 PM

Final macros look similar to mine.

**Columbus** · 01-10-2007, 06:11 AM

Originally Posted by I**mfkr

Final macros look similar to mine.

calories, yes....but she wants more closer to 50% carbs......thoughts?

**IBdmfkr** · 01-10-2007, 08:29 AM

Very close to a 40/40/20 but a bit more carbs and a bit less protein.

I cycle mine depending on what day it is and what bodygroup etc..
Eat more carbs and calories on training days and more protein and less carbs/calories on rest days.
Works for me.

**Columbus** · 01-10-2007, 09:02 AM

Sounds good, but I really can't afford to do that....I need all the weight I can get and I'm sure you would agree...
ok...stick it out.....3k for the last two weeks, check weekly and increase by what 500 kcals until it's 1-2 a week?

**Columbus** · 01-14-2007, 05:55 PM

Originally Posted by I**mfkr

Final macros look similar to mine.

Except I'm sure you cals are about 1,000 higher? There were a few pros at the gym doing a promotional the other night and they said the key for them to grow was to eat for what you are going to be doing versus what you did. Only exception in postworkout. For example, eating MORE on off days to fuel yourself for a big training session the next day.....thoughts?

**IBdmfkr** · 01-15-2007, 11:44 PM

I generally take in around 3200-3600 calories/day.

You'll hear different opinions from different people.. also we are not "Pros" so don't go off what they are saying or doing, we're nowhere near their genetics/their drug usage/nor do we live to train like most of them do.

I'm on a more healthy approach and a long term goal and year-round I stay in condition (ask Spound, I trained with him a few weeks ago).
Other will say eat uber amounts of calories and not to worry about food choices or bodyfat during the building time. Both WORK and both work well, but again I'm in this for the long-haul and expect to look better at 40 than I do now. So make your choice and stick to it.

**Columbus** · 01-16-2007, 07:56 AM

Thanks bro.....if there is one thing you taught me, it's that this is a marathon not a sprint and I have since focused on that.

You've been gone - update....up 6 lbs (prob a lot of h20) intake is about 3K everyday and it will be ramping up.....I have blood tests today to see if I'm ok and also to see if my test has moved at all from 2 years ago, if not, HRT is on it's way and a big cycle to start Feb.1........HOWEVER, what I need right now is size....plain and simple 6'1 and 160 is just to small and fragile....any weight is good weight till about 180...then I can take it day by day....still clean, but eating my as off every 2 hours. I think you'd agree....

I've gone through 3 therapy sessions (thank GOD) and I feel 100x better already....I've learned to cope with losing the abs, anxiety, etc.

Hell ,we all lose them, why did I think we could stay in contest shape all year??

My question is this.....seriously....why with so many drugs out there (tren , t3, etc) and the proper knowledge about diet, can't everyone get shredded? Just seems like it's easy getting sub 8%, with those tools in place.....granted AAS are not the answer, but they def. work....

Maybe it's the same question I have? Why can't I get to 200lbs?

**IBdmfkr** · 01-16-2007, 11:06 AM

Originally Posted by Columbus

My question is this.....seriously....why with so many drugs out there (tren , t3, etc) and the proper knowledge about diet, can't everyone get shredded? Just seems like it's easy getting sub 8%, with those tools in place.....granted AAS are not the answer, but they def. work....
Most people don't have what it takes, they blame a "slow metabolism or genetics" for the cause of them being over-weight or unconditioned when in most cases it lies in the fact that they can't follow a program and stay with a consistant regimen.
If it were so easy, everyone would be in great shape..

Maybe it's the same question I have? Why can't I get to 200lbs?
You can, but it takes time/dedication and you just have to consistantly do what you know needs to be done. Just hang in there, I never thought I'd hit 200 either but as the years went by my weight kept moving up and my body kept improving.. Then you set new goals and stay dedicated and reach them.
Don't let this consume your life, you should be setting goals in all aspects of your life, financially/spiritually/healthwise and relationship-wise IMO.

Goodluck brother, you're on the right path.

**Columbus** · 01-16-2007, 12:07 PM

Couldnt have said it better myself....it was with your help bro....you and a few others that made me truly see the light. (well, that and getting out of bed at 2am about a month ago and totally blacking out....not good)

SO, big changes have been made and everything will fall into place. Cardio has been nixed since the New Year........training is a 2 on one off split.......2 good rest days with no macro change......up 6lbs and progressing....I'm telling you....160 --> 180 should be cake as long as I get stronger and say "f-u" to the abs....I know damn well I can cut harder and have more dedication as anyone here or anyone around.......I may be weak when it comes to adding mass, but I'm learning.....no more dumb posts from me bro...I'm just gonna soak it up and live......good luck to everyone and thanks!

**y100adics** · 01-16-2007, 01:00 PM

Well put I**mfkr!

**JohnboyF** · 01-16-2007, 01:40 PM

Nice work Columbus finally realzing it man....

good luck!

**Columbus** · 01-16-2007, 02:03 PM

Originally Posted by FaizakaFez

Nice work Columbus finally realzing it man....

good luck!

you helped bro...you help....one question for you.....nice training overall, but..........

HOW THE HELL DO YOU DO 30 MINUTES OF CARDIO AFTER A HEAVY SQUAT SESSION????!?!?!?!?!?!?!?!??!??!?!?! ANIMAL!

**JohnboyF** · 01-16-2007, 02:09 PM

i dunno... its walking on a treadmill... plus i dont have a car so i bus alot so im use to walking in snow,rain, summer time...mind u i am sore but hams/glutes are sore.. but... all in a days work

**C_Bino** · 01-16-2007, 02:14 PM

Originally Posted by FaizakaFez

i dunno... its walking on a treadmill... plus i dont have a car so i bus alot so im use to walking in snow,rain, summer time...mind u i am sore but hams/glutes are sore.. but... all in a days work

Life without a car. You and me both brother. I walk for 1hr everyday or more, so I havent done jack for cardio aside from that.

**Columbus** · 01-26-2007, 06:31 AM

Well, I just wanted to update and thank everyone for their input thus far.....I am in my final week of pct, didn't lose too much strength (although pretty damn weak and frail to begin with) and I have a blood test Wednesday. Been to 3 therapy sessions, I'm on zoloft and kloptrin. Working wonders. I have set a goal to be on stage (just a little local event) for two years....I have about 80-90 lbs to gain before then, which sounds ludicruious, but not coming from the muscle memory I have (I was a solid 240 in college) and the depleted state that I'm in....scale is moving about 2lbs a week........perfect as even if it's a little fat and water, any weight or any mass at 160 is good weight.......Next week, cals will go up again. After my blood tests, when they come back off the charts low, I will begin my next cycle and most likely in addition to HRT.....we'll see.

**IBdmfkr** · 01-26-2007, 12:04 PM

I've gotta see pictures of this solid 240. Don't tell me you don't have any.

**JohnboyF** · 01-26-2007, 12:28 PM

columbus so what happened u were 240 and got sick or what? i lost the story a while back.

side note :
Faiz and I** MSN CONVO
I B D : damn ur avatar is impressive..

Faiz: Thanks, must be the tuna

shameless self promotion

**IBdmfkr** · 01-26-2007, 01:18 PM

LMAO.. I think I'm gonna start buying tuna by the can.

**C_Bino** · 01-26-2007, 01:22 PM

Originally Posted by I**mfkr

LMAO.. I think I'm gonna start buying tuna by the can.

I promised myself months and months ago never to eat tuna again, it is the most vile thing in the world. I startign throwing up when I would eat it so I just refuse to do it anymore. Tilapia and salmon, fresh shit no cans.

**JohnboyF** · 01-26-2007, 01:23 PM

Originally Posted by I**mfkr

LMAO.. I think I'm gonna start buying tuna by the can.

.59 cents canadian so its like .48 cents us.. and i know u posted u spend like 1grand on groceries a month!! Think of the savings i can be ur accountant from here on in!

**JohnboyF** · 01-26-2007, 01:24 PM

Originally Posted by C_Bino

I promised myself months and months ago never to eat tuna again, it is the most vile thing in the world. I startign throwing up when I would eat it so I just refuse to do it anymore. Tilapia and salmon, fresh shit no cans.

blah ... pretty boi!

**Columbus** · 01-27-2007, 09:17 AM

heybitches..........quit hyjacking!!!

Kidding........

Tna sucks although the spicy tuna packs are decent in emeregencies...........I was just cleaning out my closets, and I leterally, no joke, have over 20 CASES of unopened bars and about 200 of the eas carb sens RTDs.....what the **** am I doing with all of this shit? I should sell it.....or maybe just see if I can pound it in a good 3 months.....

***Narkissos*** · 01-27-2007, 07:23 PM

Originally Posted by Columbus

HOW THE HELL DO YOU DO 30 MINUTES OF CARDIO AFTER A HEAVY SQUAT SESSION????!?!?!?!?!?!?!?!??!??!?!?! !

Tell me you're kidding.

When i'm cutting i do 45-90 minutes of cardio pwo.

***Narkissos*** · 01-27-2007, 07:27 PM

Originally Posted by Columbus

heybitches..........quit hyjacking!!!

Kidding........

Tna sucks although the spicy tuna packs are decent in emeregencies...........I was just cleaning out my closets, and I leterally, no joke, have over 20 CASES of unopened bars and about 200 of the eas carb sens RTDs.....what the **** am I doing with all of this shit? I should sell it.....or maybe just see if I can pound it in a good 3 months.....

Send it all to me.

I'll take 'em all!