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Post by mrky03 on Dec 12, 2008 21:07:02 GMT -5
Ok, this is a new avenue for me. I'm helping a young friend/training partner get ready for his first show. He's got tons of muscle and I think good potential.
I've started him out on a diet close to the same as what I would do with a few more carbs totaling around 2700 cal.
Low carb days.... meal 1 10 egg whites/2 yolks 4 oz. 8% lean ground beef 1/2 grapefruit
meal 2 12 oz. tilapia 7 oz. sweet potato
meal 3 10 oz. chicken breast 1 1/2 cups green beans
pre workout
2 servings whey protein (40g protein)
post workout 2 servings whey protein (40g protein) large baked potato
meal 4 10 oz. chicken breast or tilapia 7 oz. sweet potato
meal 5 4 oz. lite string cheese 1 serving whey protein 24 almonds (raw not roasted or salted)
High carb day
meal 1 10 egg whites/2 yolks 1 cup oatmeal (before cooking)
meal 2 8 oz. chicken or tuna 1 cup oats or brown rice
meal 3 8 oz. tilapia or chicken or tuna 2 cups brown rice
pre workout 2 servings whey protein
post worktout 2 servings whey protein large baked potato
meal 4 8 oz. chicken or tilapia baked potato or brown rice
meal 5 4 oz. string cheese (lite) 24 almonds
Just space out your meals every 2 1/2 to 3 hours and fit in your pre and post workout shakes whatever time of day that you train. This is just to get you started and we will make adjustments as needed.
This is the sample diet that I started him out on. We've since made adjustments but his weight loss has stalled this week and he doesn't want to cut down his food intake because he says he's starving all the time!
I told him today to increase his cardio to daily 30 min treadmill sessions because he wasn't putting forth the required effort on the high intensity cardio sessions that I suggested to begin with.
His stats are ht. 5' 10" , weight 196 currently, 21 yrs old.
He started out about 215 and I estimate just from looking at him that he will need to be in the 180 range to be in contest shape.
He's as strong as a horse and is still benching 315 for 5 reps, hopefully we'll be able to resume training together again soon.
I've never coached anyone before and I really want him to do well. Any suggestions on how to proceed with this will be greatly appreciated!
I'll try to get some pics posted.
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Post by RUBICON19 on Dec 13, 2008 17:48:37 GMT -5
Everything looks good. I would go with what you already suggested and add more cardio first before dropping cals. If he is a thicker body type individual, he may need a lower carb/ higher fat approach with calories being the same a now.
I gave paul a 4000 cal diet = to his current diet, except the nutrients are completely different. He has dropped 10 LBs already. The best part is that he has not lowered cals at all. Just switched micro's.
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Post by RUBICON19 on Dec 14, 2008 12:57:23 GMT -5
Thought more about this while I was walking this AM. You said that he wont put forth the effort to do HIT cardio. Why not do mainly LIT cardio with 1 HIT day thrown in for now. Just record cals at the end of the 16 minute session. Each and every time he does the 16 mins., he MUST beat the previous calorie best. This way over time it will be inevitable that he puts forth the proper intensity to make HIT cardio work. After this more HIT cardio sessions could be added to the week. ?
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Post by Intensity on Dec 16, 2008 9:32:19 GMT -5
Joel, Starving is temporary Your body gets use to it relatively fast! And I always tell the athletes I help that they can eat as much vegetables as they want... it's all they can eat, so no reason for them to say they are starving! My main recommandation would be that, in my opinion, the diet needs to constantly change! You maintain Protein (quantity depends of the individual) and Fat (25g-35g plus traces) but slowly drop the weekly average of Carb when weight loss stalled. By the way Joel, is that me or this high carb day is very high? At this point of the diet, a more than 300g of carb day looks like a lot to me. Good luck. Keep us posted please!
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Post by RUBICON19 on Dec 16, 2008 14:20:18 GMT -5
Starving is TEMPORARY? ?
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Post by mrky03 on Dec 16, 2008 17:50:33 GMT -5
Everything looks good. I would go with what you already suggested and add more cardio first before dropping cals. If he is a thicker body type individual, he may need a lower carb/ higher fat approach with calories being the same a now. I gave paul a 4000 cal diet = to his current diet, except the nutrients are completely different. He has dropped 10 LBs already. The best part is that he has not lowered cals at all. Just switched micro's. Good point Randy, that is exactly how it should be done.
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Post by mrky03 on Dec 16, 2008 17:56:43 GMT -5
Joel, Starving is temporary Your body gets use to it relatively fast! And I always tell the athletes I help that they can eat as much vegetables as they want... it's all they can eat, so no reason for them to say they are starving! My main recommandation would be that, in my opinion, the diet needs to constantly change! You maintain Protein (quantity depends of the individual) and Fat (25g-35g plus traces) but slowly drop the weekly average of Carb when weight loss stalled. By the way Joel, is that me or this high carb day is very high? At this point of the diet, a more than 300g of carb day looks like a lot to me. Good luck. Keep us posted please! Thats a very good point also Mo, I've lowered his low carb days to eating just vegetables while keeping the protein high and fats moderate. Actually I put him on my exact pre contest diet! We're going to see how he responds to this. I figure I can always add carbs if needed. He has 12 weeks left to get ready so I want him to get a sense of urgency about it! I'd like to see him looking really lean in about 8 weeks so we can cruse into the show the last few weeks.
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Post by RUBICON19 on Dec 16, 2008 21:56:59 GMT -5
All sounds good Joel. Just get on him for the cardio. Progression in speed, intensity, duration, etc.... ANYTHING!
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Post by Intensity on Dec 17, 2008 22:05:52 GMT -5
And what about the high carb days Joel? I'm not carb sensitive and I believe that I have a pretty fast metabolism but my high carb days wouldn't be over 250g at this point of the diet (15lbs from contest weight target / 12 weeks out).
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Post by mrky03 on Dec 18, 2008 16:53:20 GMT -5
And what about the high carb days Joel? I'm not carb sensitive and I believe that I have a pretty fast metabolism but my high carb days wouldn't be over 250g at this point of the diet (15lbs from contest weight target / 12 weeks out). Good point Mo, I'll have to take a look at him tomorrow and see how he's progressing. We'll be able to train together starting next week so I'll be able to assess him more frequently.
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Post by mrky03 on Dec 19, 2008 17:35:29 GMT -5
OMG! I saw Cory at the gym this afternoon, it had been a week since I'd seen him. He's looking great for 11 weeks out! Skin is thinning out and veins poppin! I've got to get some pics posted of this youngster. His arms and legs are great.
Whats really amazing is his bdwt. isn't changing a lot but he is getting leaner. I told him this might happen and not to worry about it we will just go by how he looks.
I put him on my exact same contest diet that I normally use. Its a lot of fun watching and helping someone succeed with the same diet and training that I use! Just proves to me that this stuff really works!
Don't get me wrong he's not there yet but he is on track!
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Post by Hoopie on Dec 23, 2008 2:44:50 GMT -5
Sounds like you got things right on track Joel! Good luck with your effort on the youngster.
throw up some pics for use to see....
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Post by Roger on Dec 23, 2008 13:17:16 GMT -5
Joel you are living proof that your kind of dieting works, Cory will be awesome #picspicspicsml7#
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Post by mrky03 on Dec 23, 2008 16:45:26 GMT -5
Sounds like you got things right on track Joel! Good luck with your effort on the youngster. throw up some pics for use to see.... Thanks Hoopie! Good to hear from you! I'm going to try to get some pics asap!
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Post by mrky03 on Dec 23, 2008 16:47:27 GMT -5
Joel you are living proof that your kind of dieting works, Cory will be awesome #picspicspicsml7# HAHA! Thanks Roger, my diet is pretty extreme for most people but it does work. I'll probably add a few carbs back in to it pre and post workout.
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Post by RUBICON19 on Dec 26, 2008 14:20:02 GMT -5
#acoolpics0ui# Oh wait! There aren't any!
PICS!!! PICS!!! PICS!!!
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Post by Intensity on Jan 12, 2009 7:02:47 GMT -5
How is he doing Joel?
... here I go joining the group: PICS PICS PICS!!!
#picspicspicsml7#
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Post by mrky03 on Jan 13, 2009 18:26:30 GMT -5
Cory is looking really good! He's gone from looking like a big guy that lifts weights to looking like a bodybuilder! I told him that he now looks like he belongs on a bodybuilding stage and in his final 8 weeks of prep he'll look like a potential winner!
I going to make some diet changes this week with some help from Randy, to alleviate some of the blood sugar swings he seems to be experiencing.
I don't get to see him but about once a week but I'll try to get some pics.
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Post by RUBICON19 on Jan 13, 2009 20:54:34 GMT -5
Its very difficult when you only see someone once a week. I KNOW!!!! This will all be a learning experience for Corey. He will do great either way with you at the helm!
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Post by Intensity on Jan 14, 2009 19:02:32 GMT -5
Nice!!! So his bodyweight has not stalled again? To give us an idea, what is Cory's current diet right now?
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