9/11/2001~343 Never Forget!~E-HOF~RETIRED
Perfect, I know you are getting hit with advice left and right. I would slowly add in more cardio while slowly taking out the carbs (maybe drop 25 grams a week). I would replace the carb calories with fats or protein though. Dont see a need to drop below 3k calories a day anytime soon.
Purveyor of Thor's Hammer
that was my essentially my plan. *goes to look up cals for last year* yea i didn't start getting down under 3k calories last year for quite some time and i was smaller then tooOriginally Posted by FireGuy1
9/11/2001~343 Never Forget!~E-HOF~RETIRED
I came in at 190 and 186 for my two shows last year and ran around 3000 calories til 4 weeks out. Dont think I ever went below 2500. Was doing a little more cardio than you though too.
Purveyor of Thor's Hammer
the cardio will get up there....don't wanna start it too high
Anabolic Member
so i gonna start training here pretty soon. i'll cut ya a sweet deal on my rates hahaha
Purveyor of Thor's Hammer
10:00
2 cans Tuna 290cal 8g F 4g C 55g P
oatmeal shake 540cal 8g F 60g C 58g P
1:00
1/4 cup cashews 160cal 13g F 8g C 5g P
3:00
oatmeal shake 540cal 8g F 60g C 58g P
superpump 96cal 24g C
5:45
Volu-gro/protein 356cal 1.5g F 64g C 20g P
6:30
8oz. lean ground beef 280cal 9g F 48g P
1 cup Black Beans 210cal 1g F 46g C 14g P
3/4 cup rice 170cal 1g F 37g C 4g P
Fat Free Cheese 45cal 2g C 9g P
9:30
1/4 cup mixed nuts 170cal 15g F 5g C 6g P
10:45
protein shake 270cal 1g F 5g C 60g P
4 Tbsp PB 410cal 32g F 12g C 16g P
totals: 3537cal 97.5g F 327g C 353g P
did legs.....knee still bothering me but it's been getting ALOT better over the last week with starting cardio. I think it will be near 100% by next leg day (next thurs).
physical pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside... The pain of quiting will lasts forever!!
....this week to follow for critique. (--- your statement
people are giving you advise and your debating it with them...
i did 40 + sets and it was intense, done in 2 hours - i was so over trained i didnt grow... intensity and volume need to mixed with rest...
Purveyor of Thor's Hammer
you can critique diet all you want....my training isn't up for discussion really.
physical pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside... The pain of quiting will lasts forever!!
fair - but if guys who know alot offer things to me i at least listen... i learned that the hard way.
your work outs will effect your diet... but it is all personal preferance... you going to post some pics?
Purveyor of Thor's Hammer
yea when i'm on stage. I'm not going to deal with any negativity that will inevitably crop up if i put pics up on here...and i'm on gear don't wanna give myself away.
Senior Member
keep up the hard work. uve obviously put a lot of time and effort into finding the right routine for you. when im on i also only like to take one day off a week.
Purveyor of Thor's Hammer
i cut the amount of sets on shoulders today by 17%
Purveyor of Thor's Hammer
lil bit of an update.....it's going good. Down nine pounds in as many days so far. Rubbed a hole in the back of my ankle this morning doing cardio....that wasn't fun walking the rest of the day...might have to wear a different pair of shosies tomorrow maybe.
Got legs tomorrow....should be interesting to say the least with my knee issues....i can't not train it though, it just hurts randomly, i know it's healing itself, it's just really slow going.
Diet is right on.....3000-3500 cals....80-100g F 300g C 350-400g P or so...working fantastically so far. Obviously changes will occur as needed when stagnation happens. I would put up the diet log but it's just too much to type....i don't wanna and quite frankly don't have the time.
Banned
Good to hear you're dropping buddy. Keep up the work, I definitely think you could accomplish your goals. You've got what 21 weeks left? I have no doubt you will not reach @ least 6 - 7% BF by then.
I dunno if you want any advice... but increase the core / cardio training accordingly. 1 hour is pretty minimal. But I'm sure you'll probably up these once you're 15 weeks out.
Purveyor of Thor's Hammer
yea it'll rise one i start to stagnate of course....don't wanna ramp it up too quick though
AR's Ravishing Maestro of Anabolic Tastyness
That much volume, so little rest, no gear, cardio on empty stomach....sounds catabolic as f$ck to me
Purveyor of Thor's Hammer
ok considering actually changing up my training...i know i know...crazy right? suggestions? 4 on 1 off???? i think that would work well....but then it would become a rarity that i'd have a COMPLETE day off from everything, including cardio.
Snook~ AR Lounge Monitor
You been around long enough to know that long days in the gym can be more harmful to progress. I don't think i need to go into details.
Member
keep up the good work.
i learned from my experince that stress can definatly affect the hard work and gains u make, so try not to stress ur self out. also let people critic all they wont just take it as a comment. as long as ur happy with ur results and convinced of what ur doing that's all that matters.
cheers.
Member
dude if you know your body stick with your training! ive tried both and ironically enough volumes works better for me, science would say other wise. I dont think ronnie, jay, or othe top name pros suffered much from volume. But then again if they trained HIT they would be hitting the stage at 350lbs ripped right?
Member
P.s any pics to track your progress that you can post?
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