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12-13-2011, 11:15 AM #41
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12-13-2011, 11:29 AM #42
Today, cardio only. Kind of a fvcked up day because I have blood work at 6:30pm and have to start fasting at 10:30am, so I won't get all my meals in, and had to cram alot in the morning:
6:30am - 10g BCAA
6:45am - 7:45am - moderate intensity cardio
8am - Meal 1
1 scoop Myofusion, 1 scoop ON Pro Complex
1 cup oats
9am - Meal 2
8oz grilled tilapia
2 cups cheerios
5 fish oil
10am - Meal 3
8oz grilled chicken breast
180g sweet potato
5 fish oil
10:30am - 6:30pm - FAST for bloodwork
After dr. appt (approx 8pm) - Meal 4
7oz 95/5 lean ground beef
1/4 cup light shredded cheese
2 cups broccoli
10pm - Meal 5
3/4 cup 1% milkfat cottage cheese
1.5 scoops Myofusion
2tsp Natty PB
Tomorrow will be back on track with regards to normal diet.
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12-13-2011, 02:47 PM #43
How did you figure you were 12% bodyfat?
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12-13-2011, 07:25 PM #44
Just a visual estimate. At the time of my avy (about 1.5 months ago) I was estimated at around 10%, some even thought lower. Since then, my ab definition has definitely blurred, some vascularity has faded, etc. Sucks, but I need to grow now! Cutting will always be just a diet change away!
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12-14-2011, 08:20 AM #45
Day 3 much better than day 1. Full workout today, felt much stronger. Diet is back in check. Bad news is I fasted yesterday for absolutely NOTHING - the dr office couldn't do my bloodwork because I had a list of criteria I wanted them to test for, and they don't do it there. So, I have to fast AGAIN and go to a lab. FML!!!
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12-14-2011, 08:54 AM #46
^^^^^^damn, that sucks!
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12-14-2011, 09:19 AM #47
Glad you are in turbo mode, post pics and be specific about your workouts as well, please. Also, other than size and strength, what are your specific target areas that you are using as a gauge for progress? IE: Biceps size and max for squats?
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12-14-2011, 09:24 AM #48
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12-14-2011, 09:29 AM #49
Yeah, my wife actually works in the office that is the lab that gets the results and it's crazy cheap. Of course that also means that everyone she works with knows my business, and therefore, since I live in a very small village, everyone in town knows.
Nice avy, dukkit, now where's your thread with your current pics and programs?
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12-14-2011, 09:32 AM #50
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12-14-2011, 09:44 AM #51
Great program.
And don't worry, GB love's his thread being Ho'd up, he likes having everything he touches be number-one in posts, whether it's his personal post count or his thread's post count! (if you don't believe me just ask him)
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12-14-2011, 09:45 AM #52
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12-14-2011, 09:48 AM #53
We all need role models, your His, he's mine, and on and on and on it goes, where it stops nobody knows!
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12-14-2011, 09:49 AM #54
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12-14-2011, 09:55 AM #55
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12-14-2011, 10:17 AM #56
^^ guys, can we not reopen this can of worms? The past month has been very difficult for me and my family (there's a lot more to it than just this) and we're trying to move past it. I'd appreciate it, thx all.
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12-14-2011, 10:21 AM #57
Thanks bro. Overall goal is hyperteophy - just adding on size all over. Specific emphasis is being put on delts and upper back; I'm desperately trying to develop wide shoulders and back with a nice V-taper (something like Dukkit's new avy). That undeniable bodybuilder thick look... traps, etc.
Yep, sucks for sure!
I learn from the best and try to follow in their footsteps!!
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12-14-2011, 10:25 AM #58
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12-16-2011, 07:52 AM #59
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12-16-2011, 07:55 AM #60
Just a brief update. It's the end of week one, with the exception of cardio tomorrow morning. I consider this week the 'feeler' week... i.e. I need to see what works, what doesn't, etc. with regards to diet and training. Feeling out new weights for rep ranges, etc. I'm ready to rock and roll on Monday!!
Basically this program is a low volume, high frequency high intensity type regimen. For the most part i'll be doing total body workouts 3 days/week, but only 1-2 (working) sets per muscle group. Hopefully in a few weeks i'll start seeing some response!
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12-16-2011, 08:03 AM #61
Your workouts are similar to mine. I love it because I can get in the gym and just get after it! When will ya weigh in?
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12-16-2011, 08:13 AM #62
I do every morning tbh, but I know I shouldn't!!!
I'll probably use the 4 week mark as my true weigh in benchmark. Adjustments will be made at that time if necessary, but I have to imagine i'll be heavier with the amount of food i'm eating right now! Hopefully it's heavier from muscle and not this disgusting fat!
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12-16-2011, 08:17 AM #63
I do the same thing!!! Hahaha
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12-16-2011, 08:20 AM #64
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12-16-2011, 08:58 AM #65
Damn I do 4 times the sets you do per muscle, wonder if I may be over killing it? GB great job so far, definitely know you will get the results you are searching for. Keep it up bud!
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12-16-2011, 09:14 AM #66
Anything new and different stimulates response from your body, variable training of any sort with an eye kept on progress and mixing it up will always continue to keep your body guessing and growing. I know that you and Nark know this stuff, GB, more of an open conversation for the rest of us. I absolutely trust and wager 100 - 1 odds that you will accomplish what you set out to do.
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12-16-2011, 10:39 AM #67
Depending on the muscle group, a couple warm up sets, a moderate weight set, and a working set or two. My routine may or may not include drop sets.
Remember - it's only a set or two, but the frequency is high - i'm hitting the same groups 3x a week. Definitely enough to grow!!!
Not necessarily bro, there are many ways to skin a cat. This is one style of training. You are likely working your groups 1x or maybe even twice a week. Your volume is much higher, but frequency is lower. There are 3 major players in training:
1) Frequency
2) Volume
3) Intensity
All 3 cannot be high (or low) at the same time, particularly with frequency and volume. If you are doing high volume (alot of sets), you are going to damage the muscle quite a bit and it would be impossible to also do high frequency (hit it multiple times/week) without overtraining. Conversely, you cannot train low volume and low frequency, or the muscle won't get enough stimulus.
Intensity being the 3rd major factor - well, it should always be high IMO, but it's MUCH more important to work with extreme intensity when doing low volume as you really only get 1 shot (per session) to make that muscle grow.
Make sense now?
Damn, this would be a GREAT topic for my 'Ask GB Anything' thread!
Thanks bro. In this case, I concede 100% to Nark. I don't tweak or change his routines (at least not without discussing with him first) and I only question him at times for my own continued knowledge and education. He is light years ahead of me with regards to nutrition and training.
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12-16-2011, 10:43 AM #68
I wanted to post up the diet i'm working on for next week. It needs some fine tuning (e.g. the PB will very likely come out of meal 6), but for the most part this is it - on training days.
Target: 3420 kcal. 270g protein, 450g carbs, 60g fat
Meal 1: 4:45am (preworkout)
1/2 scoop ON Pro Complex - 15/1.3/.3/67.5
1/2 scoop ON Casein - 12/1.5/.5/60
1/2 cup 1% milkfat no salt added cottage cheese - 14/4/1.5/80
1 cup oats - 10/52/5/280
120g banana - 1.3/15/.4/60
Total: 52/74/8/547.5
Meal 2: 8am (post workout)
1 scoop myofusion - 25/5/3/158
.75 scoop ON Casein - 18/2.3/.8/90
1 cup oats - 10/52/5/280
1 weetabix - 2/14/.5/60
Total: 55/73/9/588
Meal 3: 11:00am
8oz (raw) tilapia fillet - 42/0/2/186
1/2 tsp EVOO - 0/0/2.4/20.4
2 cups (cooked) brown rice - 8/66/2/300
4 fish oil - 0/0/4/40
Total: 50/66/10/546
Meal 4: 3pm
8oz (raw) boneless skinless chicken breast -
180g sweet potato - 3.6/36.9/0/162
2 weetabix - 4/28/1/120
4 fish oil - 0/0/4/40
Total: 56/65/8/562
Meal 5: 6:30pm
7oz (raw) 95/5 lean ground beef - 42/0/8/262.5
3oz (dry) whole wheat pasta - 10.5/61.5/3/270
1/2 cup pasta sauce - 2/14/3/90
Total: 55/76/14/623
Meal 6: 9:30pm
1/2 cup 1% milkfat no salt added cottage cheese - 14/4/1.5/80
1 scoop myofusion - 25/5/3/158
1tbsp natty PB - 4/3/8/105
1/2 cup oats - 5/26/2.5/140
1 cup cheerois - 3/20/2/100
Total: 51/58/17/583
Daily Totals: 319/412/68/3451
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12-16-2011, 12:15 PM #69
Funny, I was getting blasted just 6 short months ago when I was preaching the "high intensity" approach, a total body workout three times a week... Granted, GB, not by you, but by some very knowledgable members. Anyway, I am a fan of you being on something that peaks and then keeps your interest.
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12-16-2011, 12:49 PM #70
I vaguely remember that TB... but I don't remember whether your workouts were very low volume as well? Maybe that was the issue? Just playing devils advocate here...
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12-16-2011, 01:36 PM #71Associate Member
- Join Date
- Oct 2011
- Posts
- 220
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12-16-2011, 02:04 PM #72
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12-16-2011, 02:13 PM #73
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12-16-2011, 02:55 PM #74
lol I actually forgot who you were going at it with... u just blew your own whistle!!
Speaking of FG, I haven't seen him on here in forever...
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12-16-2011, 07:41 PM #75
this thread is so full of secrets. new custom title for gb is "AR's Riddler"
anyways i weigh in on sunday morning gb. i find it really helps me with being good on saturday. i guess your not cutting so it might not work the same but for a cut i know if i be stupid on saturday ill pay for it sunday morning. not that everyday crap your doing lol
and i like your thoughts on your choice of protein and its reason. my first meal at work i can not openly eat so i use casein and hide in the corner
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12-16-2011, 09:50 PM #76Associate Member
- Join Date
- Oct 2011
- Posts
- 220
Originally Posted by gbrice75
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12-17-2011, 10:19 AM #77
lol SB, I'll pm u bro!
Today's official weigh in (starting weight): 186lbs. Up is the only place to go from here guys, I'm gonna crush it!!
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12-17-2011, 10:47 AM #78
^^^ getting it going dude! cheering u on!
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12-17-2011, 10:52 AM #79
^^ He will do it that is for sure~
Life is too short, so kiss slowly, laugh insanely, love truly and forgive quickly.Author Unknown
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12-17-2011, 01:39 PM #80
Get it on G, 200 here you come !!!
Disclaimer-BG is presenting fictitious opinions and does in no way encourage nor condone the use of any illegal substances.
The information discussed is strictly for entertainment purposes only.
Everything was impossible until somebody did it!
I've got 99 problems......but my squat/dead ain't one !!
It doesnt matter how good looking she is, some where, some one is tired of her shit.
Light travels faster then sound. This is why some people appear bright until you hear them speak.
Great place to start researching ! http://forums.steroid.com/anabolic-s...-database.html
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