Post by 1705total on Jun 23, 2007 9:17:54 GMT -5
As you are all aware of, I have been training my nephew for the past 7 months. In that time he went from a chubby 250 to ripped 193lbs for the teen pittsburgh. He is now getting ready for the PA states.
I have consulted with EBA84 throughout this process and Eric has been an awesome help.
But I am truely amazed at the progress that Marky has made.
there is 15 week between the pittsburgh and the states. This presented me with a challenge. How to structure Mark's diet so he can relax but not get too out of shape, and still put on a little muscle for his next contest.
So we basically gave him two weeks off. He relaxed for the first week then we started hitting the gym again at 14 weeks out.
His contest diet had been 2000/2400/2700 calories a day for a low/med/high rotation
We now rotate this way
low/low/med/high/low/low/high.
Its a 7 day rotation. The high days spike his metabolism.
We keep the protein and fat the same each day and just fluctuate his carbs each day. (thanks Eric)
Right now at 9 weeks out Mark is weighing in at 217lbs, and he looks everybit as good as he did (if not a little better) at 5 weeks out from the pittsburgh. At 5 weeks out he weighed 205-207. So he has put on some muscle!
What amazes me is that he is taking in an extra 6600 calories a week!!!!
He is eating the same food that was on his diet, just more. His daily calories look like this
2900/2900/3400/3900/2900/2900/3900
low low med high low low high
He looks bigger and rounder.
I am amazed that he has been able to do this. its awesome!
Here is a pic of him at 5 weeks out from the pittsburgh at 205
now here is at 10 weeks out from the states weighing 217
We are both extremely excited as to how he will look for the states.
But what i find most interesting is that this entire process has been textbook! I mean I feel like dr. frankenstein! He is actually gaining muscle and burning fat! Its everything we always read about and its actually happening without the assistance of drugs!
Its cool!
I have consulted with EBA84 throughout this process and Eric has been an awesome help.
But I am truely amazed at the progress that Marky has made.
there is 15 week between the pittsburgh and the states. This presented me with a challenge. How to structure Mark's diet so he can relax but not get too out of shape, and still put on a little muscle for his next contest.
So we basically gave him two weeks off. He relaxed for the first week then we started hitting the gym again at 14 weeks out.
His contest diet had been 2000/2400/2700 calories a day for a low/med/high rotation
We now rotate this way
low/low/med/high/low/low/high.
Its a 7 day rotation. The high days spike his metabolism.
We keep the protein and fat the same each day and just fluctuate his carbs each day. (thanks Eric)
Right now at 9 weeks out Mark is weighing in at 217lbs, and he looks everybit as good as he did (if not a little better) at 5 weeks out from the pittsburgh. At 5 weeks out he weighed 205-207. So he has put on some muscle!
What amazes me is that he is taking in an extra 6600 calories a week!!!!
He is eating the same food that was on his diet, just more. His daily calories look like this
2900/2900/3400/3900/2900/2900/3900
low low med high low low high
He looks bigger and rounder.
I am amazed that he has been able to do this. its awesome!
Here is a pic of him at 5 weeks out from the pittsburgh at 205
now here is at 10 weeks out from the states weighing 217
We are both extremely excited as to how he will look for the states.
But what i find most interesting is that this entire process has been textbook! I mean I feel like dr. frankenstein! He is actually gaining muscle and burning fat! Its everything we always read about and its actually happening without the assistance of drugs!
Its cool!
