Big, Buff and Fit. Sound good?

[Nato]

hey sounds gd!!!

just found this and had a read. your diet looks a lot better than the subb way diet ha ha. AND....... it shows in the way you look, sharp as Ham! i read that you have lost a few kgs, but you look bigger!!! stop weighing your self (it use to do my head in) get in the mirror and have a look........ you will feel heaps better about looking sharper then seeing the weight loss.

just some little things you could try and see how you feel.

have real food before bed...... swap you steak meal with your protein shake. reason being............. the protein power is used up in half an hour, but the steak will keep delivering protein for hours after you go to bed!! less time you spend catabolic the better.

you trian in the afternoons, i read that u dont have carbs after 12??? ( i hate that rule but it works for lots of people) do you have any carbs after training? you need to replace the carb and glycogen in the muscle as fast as you can. any carbs you eat after training will get burt up strait away. better recovery and growth and most importantly holding your size while dieting.

dont get me wrong what your doing is working!!!just a couple nato tricks lol

[soundsgood]

MON 10 NOV - SHOULDERS

AM CARDIO

30 min road run

WEIGHTS

SEATED SHOULDER PRESS

12x24kg

10x32kg

10x32kg

10x32kg

SIDE DUMBBELL RAISE (TO ABOVE PARALLEL)

12x22.5kg

12x22.5kg

12x22.5kg

BARBELL SHRUGS

12x140kg

10x200kg

10x200kg

10x190kg

SHOULDER PRESS (MACHINE)

10x66kg

10x66kg

CARDIO

TREADMILL

20 min HIIT

DIET

MEAL 1: Double Protein Shake / Banana / cup rolled oats

MEAL 2: Chicken Breast and Salad

MEAL 3: 160g Chop Chop chicken

MEAL 4: Double Protein Shake

MEAL 5: 300g Tarakehi and salad

MEAL 6: Double Protein shake

[soundsgood]

hey sounds gd!!!

just found this and had a read. your diet looks a lot better than the subb way diet ha ha. AND....... it shows in the way you look, sharp as Ham! i read that you have lost a few kgs, but you look bigger!!! stop weighing your self (it use to do my head in) get in the mirror and have a look........ you will feel heaps better about looking sharper then seeing the weight loss.

just some little things you could try and see how you feel.

have real food before bed...... swap you steak meal with your protein shake. reason being............. the protein power is used up in half an hour, but the steak will keep delivering protein for hours after you go to bed!! less time you spend catabolic the better.

you trian in the afternoons, i read that u dont have carbs after 12??? ( i hate that rule but it works for lots of people) do you have any carbs after training? you need to replace the carb and glycogen in the muscle as fast as you can. any carbs you eat after training will get burt up strait away. better recovery and growth and most importantly holding your size while dieting.

dont get me wrong what your doing is working!!!just a couple nato tricks lol

Thanks for all the advice. Yeah my diet has certainly improved from the Subway diet, and its showing big time. Yes I dont just use the scales, I check in the mirror too. A bit too often apparantly :pfft:

I will take your comments on board and change up the diet a bit and see how we go.

Cheers man!

[biggurl27]

Wise words from the big man :grin:

I remember my first BB show in 1999 I was really strict with my diet, the only thing I would eat for a cheat was a couple of dates, and I'm not talking boys here I'm talking the fruity kind, Ok I'll stop that just sounds weird. But what I'm saying is I totally understand when you don't want to cheat, however your body does need it now and then helps to give it a shake up and not get use to the same old shit. I was really lean but I was scrawny as f*ck.

[Luigi]

Wise words from the big man :grin:

I remember my first BB show in 1999 I was really strict with my diet, the only thing I would eat for a cheat was a couple of dates, and I'm talking boys here - the fruity kind, Ok I'll stop that just sounds weird. I was really lean but I was a scrawny f*ck.

:-s

[biggurl27]

haha stop mucking about with my msg Luigi!

[soundsgood]

TUES 11 NOV - LEGS

AM CARDIO

30 min road run

WEIGHTS

SQUATS

12x60kg

12x100kg

10x160kg

10x150kg

10x150kg

had to drop the weight, wasnt feeling strong today

LEG PRESS

12x270kg

10x400kg

10x400kg

10x400kg

again dropped the weight, not strong today

LEG EXTENSION

12x90kg

12x90kg

12x90kg

LYING LEG CURLS

10x125lb

10x110lb

10x110lb

STANDING CALF RAISES

12x440lb

12x440lb

12x440lb

WALKING LUNGES

2 x sets of 20 paces with 27.5 dumbbells in each hand

DIET

MEAL 1: Double Protein shake / Banana / Cup of rolled oats

MEAL 2: 160g Chop Chop Chicken on brown rice w veges

MEAL 3: 180g Tuna

MEAL 4: Double Protein Shake / Banana / half cup oats

MEAL 5: 400g Chicken breast w salad

MEAL 6: Double Protein Shake / 150g Chicken Breast

Changed up the diet a bit with carbs after workout and meat before bed

And sorry Nate, I couldnt help it, weighed myself again

91.4kg :grin:

Thanks for the kick into reality BG. Cheat meals are back on the menu!

[runveerun]

*calculates with calculator as I'm crap at maths* that's 2.8kg loss in 10 days?!!! Fantastic!! I love the wise words of Biggirl she's right about cheat meals! Bring them on!! :pfft:

[biggurl27]

Ooh had to drop the weight as not feeling strong........... that is still some heavy ass weights shuddup you're cutting!

Diet looks better. How you feeling eating whole foods instead of just the shakes?

[soundsgood]

Ooh had to drop the weight as not feeling strong........... that is still some heavy ass weights shuddup you're cutting!

lol @ BG. The boys look at me sideways now the weights have dropped. They still think cutting is something you do with scissors lol.

Yeah eating REAL food is nice aye. Got some chicken in the microwave right now :grin:

[soundsgood]

WED 12 NOV - BACK & TRI'S

AM CARDIO

30 min Roadrun

WEIGHTS

DEADLIFT

12x60kg

12x100kg

8x150kg

8x150kg

8x150kg

SEATED CABLE ROW

12x96kg

12x96kg

12x96kg

WIDEGRIP LAT PULLDOWN

10x165lb

10x165lb

10x165lb

PRONE DUMBBELL FLIES

12x17.5kg

12x17.5kg

12x17.5kg

DIPS (B/W + 10kg)

3 sets of 12 reps

DUMBBELL SKULL CRUSHERS

12x15kg

12x15kg

12x15kg

CABLE PULLDOWNS W ROPE

12x66kg

12x66kg

12x66kg

TREADMILL

20 mins HIIT

DIET

MEAL 1: Double Protein Shake / Banana / cup rolled oats

MEAL 2: 200g chicken breast

MEAL 3: 160g Chop Chop Chicken on brown rice w veges

MEAL 4: 160g Chop Chop Chicken

MEAL 5: Double protein shake / banana / half cup rolled oats

MEAL 6: 8 egg white omelete(2 whole) w 160g chicken & veges

MEAL 7: Double Protein shake

Looked in the mirror today and I feel like Im starting to look a bit scrawny. Maybe Im starting to get bigarexia hehe :pfft:

[Luigi]

lol i think every bodybuilder has megarexia to some degree

to myself i look smaller than when i started when i was 25kgs lighter :?

[soundsgood]

Here is a rear double bi's shot from after my run this morning

nb no pump :shifty:

EDIT: PHOTO REMOVED

[Luigi]

youv shrunk :shock: haha na lookin more cut ay

[soundsgood]

Nah definately have shrunk. Im trying to figure out how to cut up and not lose so much muscle. This is a trial so I'll have a better idea what to do come my first comp next year. Maybe too much cardio this time

[soundsgood]

THURS 13 NOV - CHEST / BICEPS

BENCH PRESS

12x60kg

10x110kg

12x100kg

12x100kg

INCLINE DUMBBELL PRESS

12x30kg

12x36.5kg

12x36.5kg

12x36.5kg

LYING CABLE FLIES

12x70lb (each arm)

12x70lb

12x70lb

BARBELL BICEP CURLS

8x50kg

8x50kg

8x50kg

CABLE BICEP CURLS

12x78kg

12x78kg

12x78kg

ALTERNATING DUMBBELL BICEP SIDE CURLS

12x15kg

12x15kg

12x15kg

CARDIO

TREADMILL

20 min HIIT

DIET

MEAL 1: Double Protein Shake / Banana / cup rolled oats

MEAL 2: 160g Chop chop chicken on brown rice w veges

MEAL 3: 160g Chop Chop chicken

MEAL 4: Double Protein Shake / banana / half cup rolled oats

MEAL 5: 250g Tarakehi w salad

MEAL 6: 150g Tarakehi / double protein shake

Ive lost approx 20-25% strength and Ive accepted it hence the continual drop in weights. But f*ck I had the meanest pump in my Biceps Ive ever had. Got busted by a PT checking my arms out in the mirror, but never had Strations like it before \:D/ Im sure I must be under 10% BF now

[Varven]

bro diet looks good except no fats in there as such?

have you tried a ketogenic diet?

Ive heard of heaps of guy who not only cut, but the ketogenic diet even let them add on a couple of kgs of muscle...

you would be aiming for something like 300g protein, 150g fat and less than 50g carbs(only trace carbs from veges)

[Luigi]

bro diet looks good except no fats in there as such?

have you tried a ketogenic diet?

Ive heard of heaps of guy who not only cut, but the ketogenic diet even let them add on a couple of kgs of muscle...

you would be aiming for something like 300g protein, 150g fat and less than 50g carbs(only trace carbs from veges)

that fat, is that all essential fats or how do you get that into your diet ?

[soundsgood]

bro diet looks good except no fats in there as such?

have you tried a ketogenic diet?

Ive heard of heaps of guy who not only cut, but the ketogenic diet even let them add on a couple of kgs of muscle...

you would be aiming for something like 300g protein, 150g fat and less than 50g carbs(only trace carbs from veges)

I do get my essential fats via fish oil tablets (two daily), and 15ml of flaxseed oil. Not quite 150g worth though! What other clean ways would you recommend? I used to snack on cashew nuts but they have quite alot of carbs in them too.

[Varven]

Eggs - yes they have saturated fat, but you got to be sensible. ... if your going to be eating whole eggs for 8 weeks, your not going to kill yourself, so its fine to have whole eggs.... that fat stimulates testosterone production.

Google it, theres severl great studies on how fat stimulates test.

Peanut butter, best thing ever IMO.

I am attaching excerpts of a conversation from a fellow who trains several competing fellows across in Europe.

Quoted:

These are excerpts from conversations, read them do your own research and think about it !

I usually set endmorphs at about 300/200/100 (pro/fat/carb) and tweak from their for bulking or maintaining, if your cutting to get down from over 15% to around 10-11% I would use that and add some more cardio, if you are, however, cutting for a show, I would put you at 300/50/120 (Ketogenic, the human way to cut).

I really hate the idea of cyclic blood sugar manipulation, just put your damn brain into ketosis so that you can relax. (better GH regulation and production, no crazy swings like cyclic diets, and improved concentration and a feeling of being at ease from the ketosis)

Now, I spend alot of time convincing people why ketogenic diets are a fantastic and easy way to cut for a show, while maintaining muscle mass, but you can do whatever you want.

Search up Palumbo's diet. This diet is pretty much the same, he has some great stuff on dieting and it is very logical

My plan for you would be around 50g of protein per meal, no more than 10g of carbs per meal, and about 20g of fat per meal, try and eat 12 eggs a day if possible.

No coffee or caffeine or stimulants.

2 tbsp of psyllium husk a day (1 in the morning, 1 before bed).

no post workout carbs, just all natural peanut butter or almonds.

All Cardio is low intensity, and should be done 45 minutes at a time on off days, you don't have to do it on a starved stomach.

After 2 weeks, you get 1 cheat meal, once a week on the same day at the same time every week, very last meal.

your brain primarily uses sugars for energy, so when you remove the sugars your body and brain start to panic, and you get this. Ketones are a produced by your body from fat, and your brain can use these as an alternative, the term "Ketosis" refers to your brain making the switch to primarily ketones, rather than sugar as energy.

Now, as people get more used to low carb dieting more and more over the years, I find those dont come as much, but the first time I get guys on it I always hear these complaints, so I usually allow unlimited fat, from eggs cheese and any meat the first 4 days ( by that time you should be into ketosis)., as well as unlimited protein, (keep carbohydrates limited to 30grams during these 4 days, really make it strict, your body will start craving nuts and peanut butter, trying to get all the sugars it can)

So usually they grab some full fat cheese, cheese sticks, full fat butter, crystal lite, caffeine free coke, eggs, microwave hamburger patties, bacon, and carb free jerky, and eat as much as they want for 4 days. Then go on the normal diet.

Try that, and before you start the diet, have the psyllium husk powder in your hands (trust me) .

The diet is 6 meals a day, no direct carb sources (even post workout).

pro = lbm x 1.5

Carb= under 50 (for a 200lber, my 180 lber guy uses under 40)

fat = lbm x .5 (start at .75 the last 3 days of your first week, after the unlimited fat period, then move to .5)

Stop thinking about calories, a calorie is worth counting in Thermo-Dynamics class, but not in nutrition class. (remember, a calorie is the measure of how much heat energy it takes it raise 1 gram of water 1 degree Celsius, and has much less to do with the body, for example, you might find Joe stays at 12% with 250grams of low gi carbs, but gets fat at only 200 grams of refined fructose carbs, yet that's 200 calories lower.)

Keep protein at 1.5lbm

Keep fat high (between .5-.75/lbm for most guys)

Play with Carbs.

If you are starting to get fat, raise cardio 2x more in the week, if that doesn’t work, lower carbs down to 30, except post workout, and do cardio at least 2 times a week on off days (I do 3, some people end up doing 5, just depends on you, don’t go up to much to fast, I do it for general heart health mostly), but you don't have to be fasted, this is designed so that you gain enough muscle that the limited fat gain doesn’t count (for someone around 11-12%, under that your going to loose some definition on a bulking diet)

If you are however gaining nothing, and you think its not enough, make meals 2.5 hours apart instead of 3 and add one more meal. (and if its still not enough, figure it out, cause that’s the point where I would look at every detail, enough sleep, measuring food properly, working out correctly, not overworking, not overdoing cardio, enough water, ect…and by the way, the one time it wasn’t enough, the guy was drinking diet coke all day and no water and counting that as 1.5 gallons , but if everything is in check, make it 2 hours and add another meal )

Fat sources: Whole eggs (6 a day min, I do 12, spread em out if you need, use Ezekiel bread and mayo mustard and make a killer egg sandwich ), almonds, peanut butter, animal fat (buffalo wings, red meat, dark poultry)), olive oil (at least 1 tbsp a day) and macadamia nut oil (Cant find it in Europe, but I know it tastes apparently like butter). Also, 6 grams of fish oil a day, I take 3 in the morning 3 at night.

Carb sources: Yams, brown rice, oatmeal, WMS, Ezekiel bread, whole-wheat pasta, fruits (at least 1 serving) and vegetables (keep the broccoli, salads, and green beans high, canned is fine, I eat a can of green beans with my lunch everyday, I eat a big salad with some feta cheese, black olives, ice burg, spinach, Italian peppers and sliced tomato, covered in olive oil every night with a steak) Post workout carb is obviously different, you can use wms (even though you can use this anytime, I don’t like to because the tp.com wms is so damn effective, I’m hungry again in an hour), but if you cant get wms, you can use dextrose or maltodextrin, I have for the last year as I’ve been in Europe, but WMS is preferred, but don’t use fructose (no fruit, the exception is grapes, from which dextrose is derived, they are a glucose dominate fruit, but I’m not sure of any others that are so glucose dominate that they would be ok) for this meal.

Protein sources: Beef, whole eggs (this combination makes you a man!! you can rinse the beef to save money), chicken (lite or dark), turkey (lite or dark), WPI (I prefer this to concentrate because I can always seem to eat more, and I dont like cassein because I can never eat in 3 hours afterwards, I like to get TP.com WPI and add 10% leucine), pepto pro (for post workout, this stuff rocks, however I cant get it delivered to me right now, so at the moment I use the WPI).

Drop the caffeine, drop smoking (my weight shot up when I did this), really limit alcohol, get up at the same time everyday, go to bed at the same time everyday, drink plenty of green tea, use stevia to survive, use crystal lite to survive, use caffiene free diet cola to survive. Use cinnamon to survive. Cover your foods in sea salt. Put a pinch of sea salt in your shakes. Put a pinch of sea salt in your water. Take in plenty of iodine, with a tablet or kelp (preferred). Take 1 tbsp of psyllium husk in the morning 1 hour after breakfast, and at night 1 hour before dinner.

I like to stay away from milk, but I do use cheese on my sweet potato everyday, and use the fruit punch flavored WPI so that its good with water, but if milk doesn’t bother you, then that’s fine.

And that’s it, body building nutrition.

[soundsgood]

Whoa! That goes against alot Ive been trying to do Varven! Im not too sure about the high fat diet, although I do like the sound of whole eggs and peanut butter :grin:

Cheers for it, Ill have a look into it further

[soundsgood]

FRI 14 NOV - REST DAY

WEIGHTS

nil

CARDIO

nil

DIET

MEAL 1: Double Protein Shake / Banana / Cup rolled oats

MEAL 2: 160g Chop Chop chicken on brown rice w veges

MEAL 3: 160g Chop Chop Chicken

MEAL 4: 300g Chicken Breast w salad

MEAL 5: 8 egg white omelete w veges

MEAL 6: Double Protein Shake

Was hard to enforce the first 100% rest day in about a month. Needed the break though, body and mind were knackered today :flames:

[soundsgood]

SAT 15 NOV - SHOULDERS

SEATED DUMBBELL OVERHEAD SHOULDER PRESS

12x24kg

10x32kg

10x32kg

10x32kg

BARBELL SHRUGS

12x100kg

10x180kg

10x180kg

10x180kg

DUMBBELL SIDE RAISES (TO ABOVE PARALLEL)

12x22.5kg

12x22.5kg

12x22.5kg

SEATED SHOULDER PRESS (MACHINE)

12x66kg

12x66kg

12x66kg

CARDIO

nil

DIET

MEAL 1: Double Protein Shake / Banana / cup rolled oats

MEAL 2: 160g Chop Chop Chicken on brown rice w vegess

MEAL 3: Double Protein shake w half cup rolled oats

MEAL 4: 80g Salmon, 300g Pumpkin soup, Lite yoghurt

MEAL 5: 250g Tarakehi w salad

MEAL 6: 6 Egg (3 yolks) Scrambled Eggs

MEAL 7: Double Protein Shake

mixed up the diet a little bit today, was nice for a bit of variance even if I didnt hit my normal low carb and fat goals :shifty:

[soundsgood]

SUN 16 NOV - REST DAY

AM CARDIO

30 min Road Run

WEIGHTS

nil

DIET

MEAL 1: Double Protein Shake / banana / cup rolled oats

MEAL 2: 160g Chop Chop Chicken w Boiled Kumara

MEAL 3: 8 egg white omelete (3 whole) w veges

MEAL 4: Lite Yoghurt, 160g Chop Chop chicken

MEAL 5: 400g Scotch Fillet Steak w salad

MEAL 6: Double Protein shake

[poos_n_wees]

Wow, your journal entries are so easy to read! I like organised things :grin:

Great work keeping up with the diet SG :nod: