Rapz - Getting it in!

[rapz]

thanks all for your responses

i realise im gonna have to throw everything at this to come in conditioned im not arguing that.

i agree GF i would actually prefer to come in more conditioned and lose a bit of size, i think your point that was proven in CHCH grand prix over the weekend with Josh Murray as an example, dudes conditioning was awesome, although hes shredded pretty much year round.

with you saying that its actually putting things into perspective a bit more, cheers for that bro

i have a plan that im working to, hopefully it yields the desired results. if worse comes to worse il just hold off and wont compete until a later date.

heres roughly what im doing at the moment...

Diet is >3000cals and im still dropping weight, switching to keto approach next week.

cardio is everday at the moment, either fasted for 30min in the morning or post workout for 20min, just low to moderate intensity at this stage.

Lifting, at least 6 times a week, will rest every 3rd or 4th day.

plan is to up the cardio 10min a sesh and when i adjust my diet this week be a bigger caloric deficit.

[genetic freek]

Post up diet.

Go hour fasted cardio & then 30min cardio after training. 6 days is too much of weights ESP on keto no point. You won't loose mass like u think you are going to. I beat two guys on condition alone on Saturday. Before I even bothered to look at body parts etc on them I knew I had it easy as I was lean and they weren't.

Get diced you won't regret it.

Plus you can't have the mentality that you will pull out if you not there, as soo. As you tell yourself that you will. You Gota be thinking I Gota do this or I won't look good or you won't. Head down kill time.

[rapz]

Post up diet.

Go hour fasted cardio & then 30min cardio after training. 6 days is too much of weights ESP on keto no point. You won't loose mass like u think you are going to. I beat two guys on condition alone on Saturday. Before I even bothered to look at body parts etc on them I knew I had it easy as I was lean and they weren't.

Get diced you won't regret it.

Plus you can't have the mentality that you will pull out if you not there, as soo. As you tell yourself that you will. You Gota be thinking I Gota do this or I won't look good or you won't. Head down kill time.

just revising diet now and using today as a test run or basically starting keto today. trying to get my head around the guidelines for Palumbos keto diet...

ive gone with approx 1.5g protein per lb BW and .5g fat per lb BW. the rest will be trace carbs.

Gonna keep it as simple as possible and not get too flashy.

M1- 6 whole eggs, 6 whites, 1 serve whey

M2- 250g chicken, 1/3 cup almonds

M3- as above

M4- as above (pre-workout meal)

M5- 2 serves whey, 1Tbs Peanut Butter (post-workout shake)

M6- 350g chicken, 1 Tbs olive oil, greens/salad (post workout meal)

works out to be about 3000 cals. macros roughly 400P/140F/40C

there is 1 re-feed/cheat meal per week opposed to a whole day of re-feeding.

bodyweight at the moment is roughly 124kgs. any recommendations would be good.

[rapz]

leg workout yesterday (quad focus)...

did a high intensity session yesterday for something a bit different, really enjoyed it, most of the exercises consisted of 3 sets. the first was a "easy" set of 12 reps to warmup, 2nd set was a "moderate" set again 10-12 reps at a weight where it is hard but your not failing. lastly the 3rd and final set was the "working set" it would be your heaviest weight possible until failure and then beyond using forced reps etc.

Leg extension

1/2 stack x 12

3/4 stack x 12

Full stack x 12 ( + 3 forced reps)

Leg press

7pps x 12

10pps x 12

14pps x 10 (+ 3 forced reps)

Smith Machine squat (narrow stance)

2pps x 12

3pps x 10

4pps x 8 (4 forced reps)

Walking lunges

60x10

60x10

70x10

Finished off with 30mins of walking up and down the stairway for cardio, got major sweaty!!

enjoyed the HIIT style training will definitely do more of it in the future.

[jimmybro1]

30g Carbohydrates! Holly shit! :shock:

I could never survive on that, is it rough?

[whiterhyno]

Diet looks better

And as someone said just smash 1 hour fasted cardio now then 4-6 weeks out re evaluate and add 30 after weights if need be

I know you're worried about losing some muscle but if you're enhanced it won't happen so just smash the cardio

I personally love keto and low carbs, keeps me fuller and more satisfied whereas carbs make me tired and sluggish.

Keep up the hard work

[rapz]

30g Carbohydrates! Holly shit! :shock:

I could never survive on that, is it rough?

last time i low carbed it was pretty rough, but it worked in terms of fat loss, and the bounce you get off the refeed is awesome. i wasnt eating as many fats last time round so i was constantly hungry, today has been pretty good in comparison, i havnt really included any fatty meats like fish or steak like palumbo has in his keto diet, i just made up for it by throwing in more fats from other sources.

a few tweaks to the diet and it should be sweet hopefully.

rest day from lifting today, gonna head to the gym and do an hour cardio.

[rapz]

re tweaked diet above, thats the plan il stick to, if fat loss is too slow i can adjust accordingly. on track for today, first reffed meal il leave until next weekend, ensure im in ketosis.

M1- 6 whole eggs, 6 whites, 1 serve whey

M2- 250g chicken, 1/3 cup almonds

M3- as above

M4- as above (pre-workout meal)

M5- 2 serves whey, 1Tbs Peanut Butter (post-workout shake)

M6- 350g chicken, 1 Tbs olive oil, greens/salad (post workout meal)

works out to be about 3000 cals. macros roughly 400P/140F/40C

[jimmybro1]

How often are you re-feeding?

It's a good way to diet, I use to put re-feed days around leg workouts.

[genetic freek]

I'd swap out almonds for cashews, cashews are way nicer and not as good for you as almonds which you can re introduce later.

I don't really know keto so can't advise. Could you put steak in there? More fats?

[rapz]

How often are you re-feeding?

It's a good way to diet, I use to put re-feed days around leg workouts.

Refeed once per week, its 1 cheat meal/refeed opposed to a whole day or 2, im

Like you, like to have it around leg day.

I'd swap out almonds for cashews, cashews are way nicer and not as good for you as almonds which you can re introduce later.

I don't really know keto so can't advise. Could you put steak in there? More fats?

Yea i was contemplating cashews, might throw them in for 2 meals instead of almonds. Yea i could have steak or some fatty fish and it is advised, ive just got a stack of chicken to get through but i could swap last meal instead of chicken have a steak instead, just less of it opposed to 350g.

[genetic freek]

Kudos on the diet I couldn't handle no carbs - I diet on like 4500 cals. Interested to see how u go.

[rapz]

Kudos on the diet I couldn't handle no carbs - I diet on like 4500 cals. Interested to see how u go.

4500 cals?? :shock:

you must have an awesome metabolism or be a monster or both :grin:

thanks again GF for your advice/input.

I'm interested to see how this will go as well. i was used to a whole day of refeeding on my last lo-carb diet, never counted cals or carbs just ate carbs until i was satisfied and dropped protein a bit for the day and eliminated as much fats as possible.

i suppose in the one cheat meal i get, it will be a huge feast :twisted:

[jimmybro1]

Kudos on the diet I couldn't handle no carbs - I diet on like 4500 cals. Interested to see how u go.

4500 cals?? :shock:

you must have an awesome metabolism or be a monster or both :grin:

thanks again GF for your advice/input.

I'm interested to see how this will go as well. i was used to a whole day of refeeding on my last lo-carb diet, never counted cals or carbs just ate carbs until i was satisfied and dropped protein a bit for the day and eliminated as much fats as possible.

i suppose in the one cheat meal i get, it will be a huge feast :twisted:

When I do a re-feed I still eat the same amount of calories but drop fats and protein and up carbohydrates to make up the remaining calories.

[genetic freek]

I would use this day each week to play around with different carbs.

See how you look each hour after you have had say kumra - using this as a guide for your carb up show day. This way you will find out what works and what does not work - also you will find what level you over spill etc.

use the re feed wisely.

[rapz]

so its the beginning of week 5 into contest prep, 7th day on this keto diet, mind is already beginning to feel hazy, pissed on these ketostix lastnight and im well in ketosis

training has been a bit of a reassessment since starting keto, had to get a feel for energy levels etc and lower the volume a bit while maintaining intensity.

cardio at the moment, im doing as much as i can, 40min in the morning and 40min after the workout at the moment.

have cut out arms day to incorporate an extra rest day, so have thrown biceps and triceps in on chest day, did this last night, it was quite a big workout but energy levels were good, i just don't do as much volume as usual.

Chest, Triceps, Biceps

BB incline bench

60x12

100x12

140x10

150x8 (2 forced reps)

160x6 (2 forced reps)

DB incline bench

50x11

50x10

50x8

Flat Db flye

32.5 x 12

37.5 x 11

37.5 x 10

Cable flyes

1/3 stack x 12 x 3

TRICEPS

rope pull down

1/2 stack x 12

2/3 stack x 11

3/4 stack x 10

EZ bar french press

50x12

55x10

55x8

Straight bar cable pushdown

3/4 stack x 12

full stack x 12

full stack x 10

BICEPS

EZ bar curls

30x12

50x12

55x10

60x8

DB hammer curls

25x10

37.5 x 10

42.5 x 10

42.5 x 8

Cable curls

1/2 stack x 12

3/4 stack x 12

3/4 stack x 10

[rapz]

trained legs yesterday. training on keto is definitely harder as i expected, just have to push through and be smart about things.

BB squats

60x15

100x12

140x12

160x12 (2 forced reps)

180x10 (2 forced reps)

Leg press

7pps x 12

10pps x 12

13pps x 12 ( 3 forced reps)

Walking Lunges

50 x 24paces x 3

Leg extension

1/2 stack x 12

2/3 stack x 12

3/4 stack x 10

full stack x 8

Lying hamstring curl

1/2 stack x 12

2/3 stack x 12

3/4 stack x 10 ( 2 forced reps)

energy was fairly low throughout, finished off with 40min cardio, i felt mind fucked, im well in ketosis now. first cheat meal this saturday, should be good for a boost.

taking progress pictures ever tuesday to compare to the first lot a took last week.

[jimmybro1]

Legs look impressive, side poses are definitely your strong point IMO.

Posing needs a bit of work but got plenty of time to master it.

Just remember posing at 70% doesn't look any different that posing at 100% important to know when your on the stage as posing will absolutely kill you!

[rapz]

Legs look impressive, side poses are definitely your strong point IMO.

Posing needs a bit of work but got plenty of time to master it.

Just remember posing at 70% doesn't look any different that posing at 100% important to know when your on the stage as posing will absolutely kill you!

i didn't realise how hard posing is!! i was gasping for air and tryna work out when to exhale/inhale etc it was almost like another cardio session!!

yes posing does need work, im back to see the coach this friday, cos i have to get reassessed as well as practice posing and think of a song for 1 minute routine :grin:

[jimmybro1]

Legs look impressive, side poses are definitely your strong point IMO.

Posing needs a bit of work but got plenty of time to master it.

Just remember posing at 70% doesn't look any different that posing at 100% important to know when your on the stage as posing will absolutely kill you!

i didn't realise how hard posing is!! i was gasping for air and tryna work out when to exhale/inhale etc it was almost like another cardio session!!

yes posing does need work, im back to see the coach this friday, cos i have to get reassessed as well as practice posing and think of a song for 1 minute routine :grin:

Yeah the individual routine is the hardest that's for sure!

Posing is definitely hard work especially if you have a big line up and you keep getting called up.

I died at nationals and could hold or strike most of the poses correctly. Was mostly since the show was delayed 2-2.5 hours so was pumping up for at least an hour and was completely drained a true rookie mistake!

[rapz]

Legs look impressive, side poses are definitely your strong point IMO.

Posing needs a bit of work but got plenty of time to master it.

Just remember posing at 70% doesn't look any different that posing at 100% important to know when your on the stage as posing will absolutely kill you!

i didn't realise how hard posing is!! i was gasping for air and tryna work out when to exhale/inhale etc it was almost like another cardio session!!

yes posing does need work, im back to see the coach this friday, cos i have to get reassessed as well as practice posing and think of a song for 1 minute routine :grin:

Yeah the individual routine is the hardest that's for sure!

Posing is definitely hard work especially if you have a big line up and you keep getting called up.

I died at nationals and could hold or strike most of the poses correctly. Was mostly since the show was delayed 2-2.5 hours so was pumping up for at least an hour and was completely drained a true rookie mistake!

damn i better get this posing shit down then :nod:

i try to dedicate at least 10min a day posing in the mirrors, people just give me the weird stare at the gym

[rapz]

just came back from appointment with coach, done skin folds etc, last time was 20 days ago. 10 weeks out at the moment.

last weigh in: 129.1

today: 126.7

BF % last time: 16.01

this time: 13.67

have dropped 3.35kgs of pure fat and almost a KG gain in lean mass \:D/

[jimmybro1]

Zero carbohydrate diet isn't a smart approach IMO, save that for when your closer to the show.

Just get in a deficit and you will be fine, just need to find that balance of carbohydrates that gives you enough easily use able energy for your workouts.

It takes sometime for your body to get use to a ketogentic diet, at least it did for me.

Less carbohydrates doesn't necessarily mean better weight loss.

[rapz]

Zero carbohydrate diet isn't a smart approach IMO, save that for when your closer to the show.

Just get in a deficit and you will be fine, just need to find that balance of carbohydrates that gives you enough easily use able energy for your workouts.

It takes sometime for your body to get use to a ketogentic diet, at least it did for me.

Less carbohydrates doesn't necessarily mean better weight loss.

yea thats what coach said, and she wasnt happy on what i refeed on, the simple carbs etc. i did tell her last time i did it i managed to get down so sub 10% bf and i consumed lots of simple carbs on refeed, but this is a different ballgame.

anyway im treating today as a high carb day as part of my refeed, then start the rotation on 2mrw on no carbs.

[Leeroid]

Always good if ur gaining lean mass while dropping weight

When will it be my turn?