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  1. #41
    Dr Pepper's Avatar
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    Fvck me! I just got back from a weekend away. No phone, no internet no nothing... and now i get back to this great discussion. Im no where near as informed as all of you guys so i dont have much to offer in this thread but I do want to say a big thank you to all who commented. This is one of the best threads I have seen on this whole forum for a while, very informative.

    I will most definatly be sticking with the diet crerated from AR and not that of the PT's at my gym but i simply didnt want to go back and just say no thank you but il stick with my diet for no reason. I already knew there were a few issue's with it but now I can go back with some better knowledge and explain my reasons why, maybe teah the PT's a thing or too, lol...

    Just to add though. My cardio routine is as follows. 40min fasted AM low-medium intencity walk on the tredmill. Followed by 30min HIT intervals on the tredmill PM after the weights. Since i have been doing this iv noticed great improvements to my BF% and overall body shape. So as it goes so far it is working for me so il keep doing it for now. But BIG thank you's to all you guys and girls that have been helping me out.
    Last edited by Dr Pepper; 09-18-2011 at 01:44 AM.

  2. #42
    gbrice75's Avatar
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    I love your cardio routine personally. It's similar to mine on certain days. As long as u continue to see results, I say keep at it. If it ain't broke....

  3. #43
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    ^^^ ditto! Is it is working? Don't mess with it!

    Personally? for my 90 day challenge I did fasted cardio just about every single day for 25 minutes low intensity and then about 4 to 5 days a week did another cardio in the afternoon for 30-40 minutes and usually high intensity then

    and if I remember correctly Phate mentioned that doing 2 cardios a day will really shed the BF and they do not have to be high intensity if I recall.....ie: more important to do 2 shorter ones than a longer high one if that makes sense
    Life is too short, so kiss slowly, laugh insanely, love truly and forgive quickly.
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  4. #44
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    Quote Originally Posted by Dr Pepper View Post
    So after the last few weeks of tweaking my diet on this forum we all finally got it right, BIG thanks to all you guys who helped me. My personal trainer said she wanted to have a look at my new diet, so I gave her a copy. She went through the diet with two other PT's from the gym and the pt manager.

    Here's a link of my diet that you all helped me create for those that don't remember:

    http://forums.steroid.com/showthread...)#.TnKUzSphjTo

    And here's the changes that they all came up with from my gym:



    Meal 1 –Should be consumed before morning walk to kickstart metabolism and get it started for the day. What you consume here, will be burnt during your walk

    Fruit salad with berries and a tblsp Jalna yoghurt
    -strawberries
    -blueberries
    -banana
    -apple

    Meal 2
    High fibre:
    -porriage
    -1/4 cup high quality muslie (fruit free) with organic high fat yoghurt (ie, jalna/biodynamic)
    -eggs with mushrooms,tomato,avocado,and ¼ cup brown rice

    Meal3
    150g chicken
    brown rice ½ cup
    almonds
    broccoli, mushrooms, green salad mix

    Meal4
    200g Salmon (fresh),or tuna, eggs, baked beans,chicken
    sweet potato, cucumber, zucchini, mushrooms,green beans
    brown rice or dark rye bread (1slice) with tblspn of avocado

    Meal5
    yoghurt (200g)with berries
    tbls of walnuts (chopped)

    Meal6- No later than 7:15pm, your body wont absorb the nutrients properly if you eat later in the night
    5x eggs (2whole 3 whites)
    mushrooms, steemed green vegies, mixed salads
    herbs and spices.


    NOTE:
    I want you to try and get your energy and nutrients from whole and nutritious foods,
    its really important that you have your first meal before your morning walk as it will get your glucose stores up which sustain energy throughout the day, don’t worry! You will burn the calories of this meal on your walk anyway. In this meal plan you are still consuming approximately the same amount of calories, but once again from a larger variety and more nutritious foods. With your protein shake id really like you to replace it with a meal, however if you prefer the protein shake i would recommend a complete protein, called optifast.
    For more info on foods and things you might like to add into your diet have a look at ck.com
    Based on the above, I would never ever again ask your personal trainer for diet advice.

    Let your trainer stick to training you... if anything at all.
    -Corey "Narkissos" Springer

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    Quote Originally Posted by texasmk4
    Nark is like intel, Brilliant inside and awsome outside :-)
    Quote Originally Posted by Narkissos
    Here's a little-known-secret, that most people won't tell you: In the sphere of fitness, everything works.
    Every(intelligent)thing works (once aptly and consistently applied)
    It really is that simple.
    This is the perpetual bodybuilding paradigm
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  5. #45
    Twist's Avatar
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    Quote Originally Posted by gbrice75 View Post
    I love your cardio routine personally. It's similar to mine on certain days. As long as u continue to see results, I say keep at it. If it ain't broke....
    I too like that routine. If you are above 20% I would do med intensity minimum in the morning and make pwo cardio 45 minutes.

  6. #46
    gbrice75's Avatar
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    Quote Originally Posted by Narkissos View Post
    Based on the above, I would never ever again ask your personal trainer for diet advice.

    Let your trainer stick to training you... if anything at all.
    Ditto ^^^

    Now I'm curious to see what she's recommending where training is concerned.

  7. #47
    Narkissos's Avatar
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    Quote Originally Posted by gbrice75 View Post
    Ditto ^^^

    Now I'm curious to see what she's recommending where training is concerned.
    hm... now i'm curious too.
    -Corey "Narkissos" Springer

    Published Author.
    Owner of :
    Apollo Fitness Barbados etc
    Blogger

    Quote Originally Posted by texasmk4
    Nark is like intel, Brilliant inside and awsome outside :-)
    Quote Originally Posted by Narkissos
    Here's a little-known-secret, that most people won't tell you: In the sphere of fitness, everything works.
    Every(intelligent)thing works (once aptly and consistently applied)
    It really is that simple.
    This is the perpetual bodybuilding paradigm
    **No Source Checks**
    Contact Me

  8. #48
    gbrice75's Avatar
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    Quote Originally Posted by Narkissos View Post
    hm... now i'm curious too.


    Bump! C'mon doc, let's see what she's got you doing!!

  9. #49
    Dr Pepper's Avatar
    Dr Pepper is offline Anabolic Member
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    Lol I was getting to it. Well because of my injury I don't train any upper body at the moment except for a couple rehab exercises that twist is helping me with. So she is purely my wheels coach only! I pretty much no what I'm doing but don't have a partner at the moment but she really motivates me and smashes my legs, plus she's hot, lol... I train my calves on separate days and she does my quads and hammies. It's a mix between Squats, lunges, leg press, stiff legged, leg extension, leg curls, front Squats and a few others. Rep ranges from 8-20, depending. Goal is SIZE. I'm happy for the moment with what she's doing and Im in pain for probably 3-4 days following so that's a good thing.

    Go for it boys!

  10. #50
    Dr Pepper's Avatar
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    Gb...........?

  11. #51
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    What's up bro??

    Tbh, I like the rep range variation, and if you're feeling busted for a few days afterwards, i'm happy with it!

  12. #52
    Dr Pepper's Avatar
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    Quote Originally Posted by gbrice75 View Post
    What's up bro??

    Tbh, I like the rep range variation, and if you're feeling busted for a few days afterwards, i'm happy with it!
    Excellent that's what I like to hear :-)

  13. #53
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    Quote Originally Posted by Dr Pepper View Post
    Excellent that's what I like to hear :-)
    I can't promise the others won't come in here and shit all over it though, lmao!

  14. #54
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    Quote Originally Posted by gbrice75 View Post
    I can't promise the others won't come in here and shit all over it though, lmao!
    Hey you and slim are the two bosses of the diet section, so as long as you two are happy I'm all good... Lol

    Plus I can't go wrong with getting advice from you with an avi like that... True story

  15. #55
    gbrice75's Avatar
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    Quote Originally Posted by Dr Pepper View Post
    Hey you and slim are the two bosses of the diet section, so as long as you two are happy I'm all good... Lol

    Plus I can't go wrong with getting advice from you with an avi like that... True story
    Slim is the boss... she just keeps me around for amusement!

    Thx for the compliment bro, appreciate that.

  16. #56
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    Quote Originally Posted by Dr Pepper View Post
    Hey you and slim are the two bosses of the diet section, so as long as you two are happy I'm all good... Lol

    Plus I can't go wrong with getting advice from you with an avi like that... True story
    Quote Originally Posted by gbrice75 View Post
    Slim is the boss... she just keeps me around for amusement!

    Thx for the compliment bro, appreciate that.
    Now you 2 are funny ducks......Thanks to you both....but like I say: once a guru always a GURU Gbrice....
    Life is too short, so kiss slowly, laugh insanely, love truly and forgive quickly.
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  17. #57
    gbrice75's Avatar
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    Quote Originally Posted by SlimmerMe View Post
    Now you 2 are funny ducks......Thanks to you both....but like I say: once a guru always a GURU Gbrice....
    Aww, ain't u sweet!

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