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Post by masterschamp on Jan 27, 2007 10:08:40 GMT -5
Saturday, January 27,2007 AM QUADS
Smith Squats 135x20,225x12.315x10,365x10,405x7,7,7
Leg Press 16 plates x 15,14,13,14
Leg Extension 150x12,12,10,10
1 Leg Press 4 plates x 20,20,18,16
MY THIGHS FELT LIKE THEY WERE GOING TO EXPLODE!!!
COULD NOT WALK (take 1 step!) FOR 15 MINUTES AFTER!!
175 days till showtime!!
_________________
NO EXCUSES !
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Post by Tim Wescott on Jan 27, 2007 10:40:09 GMT -5
Great leg day Keith!!
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Post by RUBICON19 on Jan 27, 2007 10:42:47 GMT -5
I am with you on the high fat diet. I find it to be the best for me. I do start with my carbs pretty high though, but ONLY from greens. 130 grams and then I just keep dropping as needed. Alot of people dont seem to understand this type of dieting. Hmmmmmmm... Their loss I guess.. People try low carbs w/ LOW fat. Its nuts. No energy source. Anyway. Good louck with it and keep us posted.
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Post by Tim Wescott on Jan 27, 2007 10:45:11 GMT -5
Bacon and butter? Why no ravioli? Just kidding,but I`d be a fat slob if I did that while even on zero carbs. My metabolism has done a 360 over the years,from hummingbird fast to old fart slow!!  |
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Post by RUBICON19 on Jan 27, 2007 10:47:46 GMT -5
Bacon and butter? Why no ravioli? Just kidding,but I`d be a fat slob if I did that while even on zero carbs. My metabolism has done a 360 over the years,from hummingbird fast to old fart slow!! Tim. The higher fat intake actually helps burn more fat then a lower fat intake does. As long as the carbs are in check. |
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Post by Tim Wescott on Jan 27, 2007 11:07:17 GMT -5
I`ve been reading a lot about this Randy,and in my diet journal I posted early thast I`m gonna` try it,but it`s just a bit early in my prep.
I`ll give it a shot though,as it does make perfect sense.
I`ll probably try the diet link that EBA84 (Eric Brugh) posted.
I never count fibrous carbs from veggies or greens...they do not impact blood sugar levels at all........no insulin spike,so why count them?
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Post by masterschamp on Jan 27, 2007 12:22:00 GMT -5
I`ve been reading a lot about this Randy,and in my diet journal I posted early thast I`m gonna` try it,but it`s just a bit early in my prep. I`ll give it a shot though,as it does make perfect sense. I`ll probably try the diet link that EBA84 (Eric Brugh) posted. I never count fibrous carbs from veggies or greens...they do not impact blood sugar levels at all........no insulin spike,so why count them? Tim....What I'm talking about is VERY similar to Dr. Mauro DiPasquale's "Anabolic Diet" program. In fact, the only difference I make is that I basically use none of the supps that he recommends.After the first week, it is not hard at all to stay on, and, in fact, your energy levels remain constant once you shift your body into a fat burning mode. Fat becomes your body's preferential fuel source. It MELTS off of me, and at the same time my strength levels stay high,as well as my energy levels. In turn, I don't lose muscle as with traditional low calorie, low fat diets. AND....the increased carb intake on the weekend not only stimulates a specific hormonal response,in releasing insulin, but is a kind of "treat" for the week of almost no carbs. The high fat,high protein, LOW carb intake during the week maximizes test and GH release, while the insulin spike on the weekend causes a very anabolic response in itself. You just have to get back to the LOW carb, high fat program after no longer than 48 hrs....if you carb up longer than that, your body shifts back to choosing carbs a its preferred fuel source. Oh yeah...almost forgot............never needed to do CARDIO!!!!!!! Keith |
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Post by RUBICON19 on Jan 27, 2007 14:04:57 GMT -5
I used to LIVE on the Anabolic diet. Almost year round. That was the first true diet book I read and I have been wrapped around that concept ever since.At least a variation of it. Last season I took alot of info from The Cut Diet as well. Kind of a mix. Cutdiet.com is where the book can be found (Keith. Back then DR. P. didnt even push any supp's at all I dont think. Now he is all about making a $.  |
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Post by RUBICON19 on Jan 27, 2007 14:05:32 GMT -5
I`ve been reading a lot about this Randy,and in my diet journal I posted early thast I`m gonna` try it,but it`s just a bit early in my prep. I`ll give it a shot though,as it does make perfect sense. I`ll probably try the diet link that EBA84 (Eric Brugh) posted. I never count fibrous carbs from veggies or greens...they do not impact blood sugar levels at all........no insulin spike,so why count them? Why too early? Sorry for hogging your journal Keith.... !! |
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Post by masterschamp on Jan 27, 2007 18:52:48 GMT -5
Saturday, January 27, 2007 PM HAMS/L BACK
Lying Leg Curl 100x12,130x9,9,9,9
Seated Leg Curl 120x12,12,10,10
Hyperextension +25x15,15,13,13
Partial Rack Deads 315x20,365x15,405x12,455x7
175 days till showtime!!
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Post by RUBICON19 on Jan 27, 2007 19:57:28 GMT -5
Nice rack deads.. Wooooo!
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Post by masterschamp on Jan 29, 2007 8:34:03 GMT -5
Monday, January 29, 2007 AM CHEST
Flat DB BPress (stretch-pause)
60x20,80x12,100x10,115x8,8,8
Inc B Press (1 and 1/2 rep style)
135x12,225x12,265x12,12,10
SUPERSET:
Inc DB Flyes 60x12,80x10,10,10
DB Pullover 80x10,10,10
173 days till showtime!!
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Post by mrbeefy on Jan 29, 2007 8:35:11 GMT -5
Killer WO MC!!!
My best Rack Pulls were at about 445 for 5 reps...and then I thought I'd hurl !!!
NICE WORKOUT!!!!
Frank
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Post by masterschamp on Jan 29, 2007 17:04:45 GMT -5
Monday, January 29, 2007, PM DELTS/TRICEPS/CALVES
SUPERSET: (after warm ups)
BB Upright Row 115x10,8
Seated Arnold Press 75x10,9 (handed off to me)
Mach laterals (x-reps) 50x10+6,9+4,8+3 OUCH!
SUPERSET:
Pressdown 180x10,8
Lying EZ Ext 110x9,8
DROPSET:
Ohead DB Ext 45x10,10...drop..35x8....drop...25x8
DROPSET:
Seated Calf 185x12,10...drop...135x10
Calf Press(stretch-pause)
315x10,8
173 days till showtime!!
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Post by Tim Wescott on Jan 29, 2007 19:01:05 GMT -5
Great training as usual Keith!! Randy,maybe it`s not too early......would either you or Keith post a typical days eating on this type of diet for me when either of you gets a chance to? Thanks guys!! Keith .....Mr. America Over-40 bro.......got a nice ring to it huh? |
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Post by mrky03 on Jan 29, 2007 19:39:05 GMT -5
Great training as usual Keith!! Randy,maybe it`s not too early......would either you or Keith post a typical days eating on this type of diet for me when either of you gets a chance to? Thanks guys!! Keith .....Mr. America Over-40 bro.......got a nice ring to it huh? Sounds good! I've been concidering trying it also! |
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Post by masterschamp on Jan 29, 2007 20:27:41 GMT -5
Tim,
this would be a very typical day of eating for me on this diet:
4:30 AM 2 cups coffee, thermogenic (pre-contest)
5:00 train -- session1
6:15 4 whole eggs in butter, bacon (4 slices),green tea
10:00 6 oz. ground round, 2 oz block cheese ( I like sharp cheddar)
2:00 6 oz. ground round, 2 HB eggs, carrot/celery sticks,green tea
3:30 2 cups coffee,thermogenic
4:00 train -- session2
5:30 8 oz. orange roughy,large salad w/vinegar and oil,green tea
8:30 6 oz. ground round,carrot/celery sticks,green tea
11:00 3 whole eggs in butter, 4 sausage patties,green tea
If I get a little "antsy" for something sweet, I'll have some sugar free jello with a teaspoon of cool whip on the top, after one of my last 2 meals. This is typical for M-F. On the weekends I kick the carbs up to 100-130. Sunday mornings I have a typical breakfast of eggs,sausage PANCAKES,GRITS,and HOME FRIES!!The trick is to get right back to the high fat,high protein diet on Monday, that way your body will stick to burning fats for fuel rather than switching back to carbs.
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Post by Tim Wescott on Jan 29, 2007 20:32:16 GMT -5
Tim, this would be a very typical day of eating for me on this diet: 4:30 AM 2 cups coffee, thermogenic (pre-contest) 5:00 train -- session1 6:15 4 whole eggs in butter, bacon (4 slices),green tea 10:00 6 oz. ground round, 2 oz block cheese ( I like sharp cheddar) 2:00 6 oz. ground round, 2 HB eggs, carrot/celery sticks,green tea 3:30 2 cups coffee,thermogenic 4:00 train -- session2 5:30 8 oz. orange roughy,large salad w/vinegar and oil,green tea 8:30 6 oz. ground round,carrot/celery sticks,green tea 11:00 3 whole eggs in butter, 4 sausage patties,green tea If I get a little "antsy" for something sweet, I'll have some sugar free jello with a teaspoon of cool whip on the top, after one of my last 2 meals. This is typical for M-F. On the weekends I kick the carbs up to 100-130. Sunday mornings I have a typical breakfast of eggs,sausage PANCAKES,GRITS,and HOME FRIES!!The trick is to get right back to the high fat,high protein diet on Monday, that way your body will stick to burning fats for fuel rather than switching back to carbs.  I`d feel like I was at a friggin` smorgasbord!! I could really like that diet......A LOT!! I`m gonna` try it,but with less cals and a bit cleaner just because I doubt if I would get cut eating quite like that. I`ll just eat more beef,whole eggs,salmon,and PB,with only fibrous carbs and carb up on Sunday. Do you eat complex carbs post-workout? Thanks bro. |
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Post by masterschamp on Jan 29, 2007 20:42:53 GMT -5
Tim...I never eat complex carbs after a workout............just what you see for the meals listed after training. Never eat before my AM session either. I have NEVER done the pre and post workout supp routine. I know it isn't the norm...but like the saying goes..."why be normal?"
Keith
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Post by masterschamp on Jan 29, 2007 20:46:23 GMT -5
Oh, yeah.........when you first start, you're gonna feel like your DYING by Thursday...just HANG IN THERE TILL THE WEEKEND...it's just the body fighting the metabolic switch to fat burning. Once you get through that first week..it becomes easier every week to the point where you'll be cruising through by week 3-4. Also there are NO MORE energy swings...your energy remains constant the longer you are on the diet.
Keith
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